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Fitness & Nutrition by the Book. Presented by: Bill Byron, Health & Safety Advisor. Session Objectives. You will better understand : What our history is with food & exercise Benefits of being physically active Why you should eat healthy

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Fitness nutrition by the book

Fitness & Nutrition by the Book

Presented by: Bill Byron, Health & Safety Advisor

Session objectives
Session Objectives

You will better understand :

What our history is with food & exercise

Benefits of being physically active

Why you should eat healthy

How to maintain for a better - Quality Of Life

History lesson
History Lesson







Average American spent most of the day preparing meals and gathering, growing & harvesting

1st fast food restaurant – White Castle

McDonald’s introduces the “Speedy Service System” – 2010 revenue, $24.075 billion

The IBM 5100, first portable computer

The big explosion in 'outsourcing‘ for overseas manual labor

Americans want it now; faster with less effort

Benefits of fitness nutrition
Benefits of Fitness & Nutrition

  • Prevent illness and disease

  • Reduce medical bills

  • Feel more energetic

  • Look better

  • Live a longer, happier life - QOL

Fitness nutrition by the book1
Fitness & Nutrition by the Book

“Excess body weight does not suddenly appear; it tends to creep up on you. It is a gradual process that takes months, years and decades. If you gain only a little weight every year, it doesn’t take too many years before you become obese.”

– Steven G. Aldana, PH. D.

Did You Know?

More than 60% of American adults do not get enough physical activity to provide health benefits.

Source: Center for Disease Control

Why is Physical Activity Important?

  • For good health, trying to lose or maintain weight

  • Only way to maintain weight loss is to be engaged in regular physical activity and maintain a healthy diet

  • Reduces the risk of cardiovascular disease and diabetes

Source: WELCOA

Benefits of Physical Activity

  • Increased strength of bones, muscles and connective tissue

  • Decrease fat mass

  • Decrease resting heart rate, blood pressure & cholesterol

  • More energy (sleep better)

  • Increase flexibility

  • Reduce anxiety

More Benefits

  • Healthy weight achievement

  • Increased metabolism

  • Enhanced quality of life

  • Boost immune system

  • Mental health

Therefore, we reduce our risk of:

  • Cardiovascular disease

  • High blood pressure

  • High cholesterol

  • Adult-onset diabetes

  • Osteoporosis

  • Risk for colon cancer

  • Obesity

Who Can Benefit From Physical Activity?


Target area
Target Area

Be Physically Active

Be physically active
Be Physically Active

Use the F.I.T.T Principle…

Frequency:3+ workouts per week


- Maximum Heart Rate

- Rate of Perceived Exertion

- Talk Test

Time: 3-5 minute warm up, 20-60 minutes in specified heart rate zone, cool down

Type: Walking, jogging, cycling, hiking, dancing, etc.

Be physically active1
Be Physically Active

Calculate your level of intensity…

  • Maximum Heart Rate (MHR)Work out between a range of 65%-85% MHR

  • To calculate MHR = [220-Age]

  • To calculate the range of your exercise intensity,multiply your MHR by .65 and .85

Your goal is to work out at a recommended range of 65%-85% of your maximum heart rate

Be physically active2
Be Physically Active

Rate your perceived exertion…

1 = Sitting in a chair

2 = Easy walk

3 = Warm-up for exercise

4 = Brisk walk

5 = Exerting but I can do this for an hour

6 = Challenging myself and can only do this for another 30 minutes

7 = Working hard and can probably only go for another 15 minutes

8 = Breathing heavy through an open mouth and could do this for 5 more minutes

9 = Out of breath but could probably do this for another 30 seconds to 2 minutes

10 =I have to stop

Work out between

5 and 8

Be physically active3
Be Physically Active

Fit exercise in…

  • Set up a treadmill or stationary bike in front of the TV

  • Make use of your lunch break

  • Stretch at your desk

  • Park your car farther away at the grocery store or work

  • Take the stairs instead of the elevator

Be physically active4
Be Physically Active

Fit exercise in cont.…

  • Write workout time into your calendar

  • Do chores like mowing the lawn, raking leaves, or gardening

  • Walk/run the dog, increasing time and speed little by little

  • Wake up 30 minutes earlier and get an early morning workout

  • I’m bored – spice up your routine

What is the best exercise
What is the best exercise?

Anything that gets you moving!

Components of Physical Fitness




Aerobic Fitness

Running, walking, cross country skiing, bicycling

Muscular Fitness

Weight Lifting, Push-Ups, Body Weight & DVDs


Stretching, warm-up & cool-down

Exercise Your Body & Mind

Yoga, Pilates, Tai Chi

  • Reduce stress

  • Increase strength

  • Increase flexibility

  • Increase energy

How Much Exercise Do I Need?

  • U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:

  • Minimum of 30 minutes

  • Moderate-intense physical activity

  • Most days of the week.

Overcoming Those Barriers….

Lack of Energy

Social Influence

Lack ofTime

Stay Motivated!

Those who think they do not have time for bodily exercise will sooner or later have to find time for illness. 

~Edward Stanley

Making Physical Activity a Part of Your Life

There are 1440 minutes in every day...

Schedule 30 of them for physical activity.



A Nutrition History Lesson






Accessibility to Fast Food


The Evolution of the Plate

Processed Foods

Food Claims

Evolution of the plate
Evolution of the Plate

  • Pre - 1970s

    • 8 to 9 inch plates

  • Today

    • 12 inches

Accessibility to Fast Food

  • Americans average more than 4 fast food meals per week

  • People who consume fast food regularly had a higher intake of energy (calories) from fat, saturated fat, sodium and carbonated soft drinks

What can we do to eat better

What Can We Do to Eat Better?

Keep it S.I.M.P.L.E.

Skip the Processed Carbs

The Right Carbohydrates

  • Immediate energy source for the body

  • Fruits, vegetables, legumes & whole grain

White bread
White Bread

“like eating a candy bar!”


  • High glycemic foods create spikes in the insulin response, which leads to a crash in your glucose level

  • When glucose dips the brain starves and screams for glucose

Healthy grains
Healthy Grains


  • Rich source of intact vitamins and minerals

  • Packed with more FIBER!

  • Provide energy for your body

  • Can help reduce cravings and blood sugar spikes

I nclude a handful of nuts
Include a Handful of Nuts

  • Flavor, health and enjoyment in one bite

  • Commonly eaten food in societies that live the longest

  • A palm full per day

M ore water please
More Water, Please…

  • We need approximately eight 8 oz glasses of water a day (64 ounces)

  • The human body can live weeks with out food, but only a few days with out water

P ass on the trans sat fats
Pass on the… Trans & Sat. Fats

  • Instead enjoy monounsaturated fats (i.e. olive oil, canola oil, avocados)

  • Limit red meat to 2 servings per week

  • Include omega-3 fatty acids (i.e. fatty fish, walnuts, omega-3 eggs, whole soy foods)

Types of fat
Types of Fat

Saturated Fats

Trans Fats

  • Raises LDL “lousy”

  • cholesterol and

  • triglycerides

  • Increases risk of

  • chronic diseases

  • Raises LDL “lousy”

  • cholesterol and

  • triglycerides

  • Increases risk of

  • chronic diseases

  • Decreases HDL


Unsaturated Fats

  • Improves LDL-cholesterol,

  • triglycerides, HDL-cholesterol

  • Reduces risk of chronic disease

L ots of fruits veggies
Lots of Fruits & Veggies

  • Loaded with nutrients

  • Deeper the color, the better for you

  • There is no limit

Eat Lean Protein


  • Building block for the body

  • Keep your dairy low-fat

  • Good sources: Skinless chicken, low-fat dairy products, fish, beans, whole soy foods, egg whites

Perimeter Shop

  • Fruits

  • Whole Grain Bread

  • Vegetables

  • Dairy

  • Meats

Larger portions add up
Larger portions add up

10 pound weight gain per year

100 extra calories per day

Maintaining a healthy weight is a balancing act

Calories In = Calories Out

20 Years Ago


3-inch diameter

6-inch diameter


140 calories

350 calories

Guess the calorie difference!

210 calories!

Increased size:210 MORE calories

How long would you have

to rake leaves to burn about 210 calories*?

50 minutes

*Based on 130-pound person

20 Years Ago



333 calories

590 calories

Guess the calorie difference!

257 calories!

How long would you have

to lift weights to burn about 257 calories*?

Increased size:257 MORE calories

1 hour and 30 minutes

*Based on 130-pound person

Pepperoni Pizza

20 Years Ago


500 calories

850 calories

Guess the calorie difference!

350 calories!

How long would you have to golf – walking and carrying clubs –to burn about350 cal*?

Increased size:350 MORE calories

1 hour

*Based on 160-pound person

Larger portions add up1
Larger portions add up clubs –

3,500 calories = 1 pound

Maintaining a healthy weight is a balancing act

Calories In = Calories Out

Eat healthy
Eat Healthy clubs –

Eat the right amount of calories…

What is a calorie?

  • Energy supplied by food and burned during activity

  • Basal Metabolic Rate = the amount of energy (calories) your body needs to function every day

    Weight loss = creating a calorie deficit

  • Burn more calories than you consume

  • Creating a 3500 calorie deficit per week is equal to one pound of fat loss

  • Combination of diet + exercise

Target areas
Target Areas clubs –

Maintain for QOL

Maintain for qol
Maintain for QOL clubs –

80/20 Rule

Maintain for QOL clubs –

  • Attitude affects both your physical and emotional health

  • Maintain a positive attitude

  • A well-balanced life promotes wellness

  • Balance work, family, social life, and your individual needs

Ok, Now What? clubs –

  • Create an Action Plan:

    • Decide what you want (your goal)

    • Visualize achieving this goal

    • Write it down

    • Include details

    • Reread it often

    • Reward yourself

“There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey

Behavior Change! clubs –

Resources clubs –

Calorie King

Fat Secret

Websites clubs –

  • NH Local Government Center

  • US Department of Agriculture

  • Centers For Disease Control

  • The Way To Eat

  • The National Women’s Health Information Center

  • The May Clinic

  • National Cancer Institute

  • National Osteoporosis Foundation

ANY clubs –