HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living
Gradual Permanent Lifestyle Changes will lead to: • Life long eating and activity habits • Higher energy levels • Decreased health risks • Long term weight control and maintenance
Overview • Start Fresh: Taking Steps to a Healthier You • Eat Well : A Healthy Approach to Eating • Move It: A Healthy Approach to Fitness • Plan It: Putting it all Together for Healthy Eating • Shop Smart: Grocery Shopping for a Healthier You • Fit It In: Healthy Eating on the Run
Healthy Habits for Life: Your 6 Week Guide to Food and Fitness • Eat Well for the Health of It • 6 Food and Activity Journals • Food Facts Booklet • Menu Planner Worksheet Master • Quick 2 Fix Recipe Brochure • Good Nutrition Reading List
The Truth About Diets • Diets are unhealthy • Diets lead to weight gain • The cost of dieting is high • Looking good involves more than dieting • The dieting cycle can be broken
A Word About Fad Diets The authors rely on our lack of knowledge of the science of weight management to sell their books.
A Word About Fad Diets:Common Fad Diets • Food Specific • High Protein – Low Carbohydrate • Liquid • Fasting
A Word About Fad Diets:Weight Management that Works • Slow weight loss (1-2 pounds/week) • Balanced eating plan • Regular physical activity • Skill building for life • Credible author/ peer reviews
Learn to Love and Accept Yourself Your genetic makeup is what makes you unique
Learn to Love and Accept Yourself: Accept Your Individuality • Look you best now • Put the scales away • Beauty comes in many sizes • Deflate your saboteurs • Project a confident you • Be your own best friend
Make Peace with Food: Begin Eating Intuitively • Legalize all foods • Listen to your hunger • The hunger scale • Stop when you are full
Take Control of Emotional Eating Eating is one of the most emotionally charged experiences we have in our lives.
Take Control of Emotional Eating: Searching for Comfort with Food The Triggers: • Love • Anger • Boredom • Anxiety
Take Control of Emotional Eating: Coping • Do you feel hunger? • If yes, then eat. • If no, what are you feeling? • What are your options other than eating? • Nurture yourself
Taking Control of Emotional Eating: Your Plan • Coping with your feelings • Nurturing yourself • You deserve a break!
Evaluate Your Eating Habits Food and Activity Journal
The Plan: Week One • Begin to nurture yourself • Legalize all foods • Eat when you are hungry • Stop when you are full • Complete the Food and Activity Journal for the week
Healthy Weight • Genetic makeup • Metabolic rate • Body composition • Activity level • Food choices • Current health problems
Healthy Eating • Base your lifelong plan on the Food Guide Pyramid • Maintain a healthy relationship with food • Avoid the “good food/bad food” mentality • Remember moderation and variety in all your food choices
Your Lifelong Eating Plan Eat Well for the Health of It • Assess your current eating habits • Compare them to the Food Guide Pyramid • Create your own eating plan
Create Your Eating Plan: Going Further • Basal Metabolic Rate (BMR) • Calorie Needs for Physical Activity • Activity Calories • Calorie Needs for Digestion and Absorption • Total Calorie Needs
Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.
The Food Guide Pyramid: Making it Work for You • The Food Groups • Number of Daily Servings • Portion Sizes
The News on Nutrients Carbohydrates • Benefits: • Energy • The health advantages of fiber • Sources: grains, cereals, fruits, vegetables • Recommendation: 60% of total calories
The News on Nutrients Fiber • Recommendation: 20-35g/day • Maintains proper bowel function • Decreases the risk for heart disease and some cancers • Lowers your calorie intake by helping you to stay full longer
The News on Nutrients Protein • Strengthens blood • Builds and maintains muscle and body structure • Recommendation: 15% of total calories • Sources: meat, fish, poultry, dried beans (including soy) or lentils, nuts and seeds
The News on Nutrients Fat • Energy • Satiety • Recommendation: 20-30% of total calories • Adds the flavor to food
Defining the Fats • Monounsaturated • Polyunsaturated • Saturated • Omega-3 Fatty Acids • Hydrogenated
A Word About • Vitamins • Minerals • Calcium • Iron • Phytochemicals
The Plan: Week Two • Complete the Eat Well assessment brochure • Set up your pyramid based eating plan • Complete your Food and Activity Journal for this week
Move It:A Healthy Approach to Fitness • Benefits of Physical Activity • Making a Lifelong Commitment to be Active • Setting Up a Fitness Program
Benefits of Regular Physical Activity • Focus on how good exercise can make you feel… Celebrate the physical benefits of regular activity…
Making a Lifetime Commitment to be Active • There is no one ideal program. • Start slow and gradually progress. • ANY activity is better than no activity.
Tips to get you moving! • Activate your lifestyle. • Make fitness fun. • Anticipate the unexpected. • Be comfortable. • Do not overdo a good thing.
Setting up a Fitness Program • Aerobic Conditioning • Strength Training • Stretching
Aerobic Conditioning • Definition: Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.
Aerobic Conditioning • Frequency: Aim for 5 times/week • Duration: 20 minutes or more • Intensity: 60 –80% of maximum heart rate Maximum Heart Rate = 220 – Your Age
Strength Training • Definition: Exerting force against resistance in order to increase muscular strength.
Strength Training • Include about 6 – 8 different exercises that work all of the major muscle groups. • Do between 8 – 12 repetitions of each exercise. • Train 2 – 3 times per week. • Rest 48 hours between sessions.
Strength Training: Getting Started • Abdominal crunch • Modified wall push-up • Overhead press • Biceps curl • Upward Row • Squat-chair, Sit-stand
Stretching • Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.
Stretching:Guidelines for success • Stretch while muscles are warm. • Do not over stretch. • Hold each stretch for 20 seconds. • Listen to your body. • Stretch at least three times each week.
A Healthy Approach to Fitness: Goals • Begin increasing your activity level. • Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching. • Record your activities in your Food and Activity Journal.
Plan It:Putting it all Together for Healthy Eating • Pleasurable Eating • Menu Planning Made Easy • Breakfast, Lunch, Dinner, and Snack Ideas