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Graduate Student Colloquium Eating Healthy and Staying Active as a Graduate Student Nancy Gell Samuel Logan

Graduate Student Colloquium Eating Healthy and Staying Active as a Graduate Student Nancy Gell Samuel Logan. PHYSICAL ACTIVITY. NUTRITION. HEALTHY WEIGHT. What Is BMI ?. Body Mass Index (BMI) = weight (kg)/height (m)² BMI is an effective screening tool; it is not a diagnostic tool

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Graduate Student Colloquium Eating Healthy and Staying Active as a Graduate Student Nancy Gell Samuel Logan

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  1. Graduate Student Colloquium Eating Healthy and Staying Active as a Graduate StudentNancy GellSamuel Logan

  2. PHYSICAL ACTIVITY NUTRITION HEALTHY WEIGHT

  3. What Is BMI? • Body Mass Index (BMI) = weight (kg)/height (m)² • BMI is an effective screening tool; it is not a diagnostic tool • BMI between 25 and 29 (85th to 94th percentile) is considered overweight • BMI greater than 30 (95th percentile and above) is considered overweight

  4. Obesity Trends* Among U.S. AdultsBRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  5. Obesity Trends* Among U.S. AdultsBRFSS, 1986 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  6. Obesity Trends* Among U.S. AdultsBRFSS, 1987 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  7. Obesity Trends* Among U.S. AdultsBRFSS, 1988 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  8. Obesity Trends* Among U.S. AdultsBRFSS, 1989 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  9. Obesity Trends* Among U.S. AdultsBRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

  10. Obesity Trends* Among U.S. AdultsBRFSS, 1991 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  11. Obesity Trends* Among U.S. AdultsBRFSS, 1992 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  12. Obesity Trends* Among U.S. AdultsBRFSS, 1993 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  13. Obesity Trends* Among U.S. AdultsBRFSS, 1994 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  14. Obesity Trends* Among U.S. AdultsBRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  15. Obesity Trends* Among U.S. AdultsBRFSS, 1996 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

  16. Obesity Trends* Among U.S. AdultsBRFSS, 1997 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  17. Obesity Trends* Among U.S. AdultsBRFSS, 1998 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  18. Obesity Trends* Among U.S. AdultsBRFSS, 1999 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  19. Obesity Trends* Among U.S. AdultsBRFSS, 2000 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

  20. Obesity Trends* Among U.S. AdultsBRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  21. Obesity Trends* Among U.S. AdultsBRFSS, 2002 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  22. Obesity Trends* Among U.S. AdultsBRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  23. Obesity Trends* Among U.S. AdultsBRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  24. Obesity Trends* Among U.S. AdultsBRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  25. Obesity Trends* Among U.S. AdultsBRFSS, 2006 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  26. Obesity Trends* Among U.S. AdultsBRFSS, 2007 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  27. Obesity Trends* Among U.S. AdultsBRFSS, 2008 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  28. Obesity Trends* Among U.S. AdultsBRFSS, 2009 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  29. Obesity Trends Among U.S. ChildrenObesity = BMI at or above the 95th percentile for children.

  30. Mississippi is the fattest state for 5th straight year, Colorado still leanest (2010) • In 2009, only one state (Colorado) and the District of Columbia had a prevalence of obesity less than 20%. Thirty-three states had a prevalence equal to or greater than 25%; nine of these states (Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Missouri, Oklahoma, Tennessee, and West Virginia) had a prevalence of obesity equal to or greater than 30%.

  31. Energy Balance Availability Choices Portion Sizes

  32. Foods to Avoid • Avoid soda • Saturated fat • Whole Milk • Full Flavor Butter • Processed foods • High fructose corn syrup • The closer you remain to the edge of supermarkets, the healthier the food choices

  33. Simple Healthy Options • Whole-wheat or multigrain pasta • Organic Skim-Milk • Organic Eggs • Fresh Granola • Yogurt • Lean meat (93%/7% fat) • Most meat is between 10-18% fat • Bison

  34. Healthy Options for Grocery Shopping • Earth fare • Dayspring • Farmer’s Market (converted gas station on Opelika road) • Cost benefit to eating healthy • Different stores for different items

  35. Expanding Portion Sizes

  36. Expanding Portion Sizes • Original McDonald’s burger, fries and 12 ounce soft drink = 590 Calories • Today, the super size Extra Value Meal with a Quarter Pounder with cheese, super size fries and a super size soft drink = 1,550 Calories!

  37. SUPERSIZE ME ….

  38. Recommendations Food, Inc. – Book and DocumentaryThe Omnivore's Dilemma- A Natural History of Four Meals, Michael PollanIn Defense of Food- Book, Michael PollanSuperSize Me- Documentary, Morgan SpurlockFast Food Nation- Book, Eric Schlosser

  39. Energy Balance

  40. Why bother? • It’s your health Physical Activity leads to: • Reduced mortality • Reduced risk for cardiovascular and other chronic diseases • Increased years of healthy life • Enhance brain function • Stress Management Physical activity contributes to: • Enhanced psychological well-being • Reduced symptoms of depression • Reduced anxiety • Improved mood

  41. Why Bother? • It can be a lot of fun (and social) • Chances are: you have the most time right now • Special notice for international students • Consider your future (including future costs) • You’ll look better

  42. If it’s so good for us, why don’t we do it? • Time (really???) • Mixed messages • Perceived need for rest • Competing interests • Lack of support • Unsure of what to do

  43. Physical Activity Recommendations to achieve health benefits: Moderate Activity: 30 minutes 5 days/week Vigorous Activity: 20 minutes 3 days/week Can be combined (mix and match) 10 minute bouts DO count An increasing intensity yields a positive continuum of health/fitness benefits.

  44. Examples of Moderate Activity Sporting Activities Playing volleyball Playing touch football Walking 2 miles in 30-35 minutes (15-20 min/mile) Basketball (shooting baskets) Bicycling 5 miles in 30 minutes Dancing (social) Water aerobics Swimming laps Running 1.5 miles in 15 minutes (10 min/mile) Tennis-Doubles Common Chores Washing and waxing a car for 45–60 minutes Gardening for 30–45 minutes Raking leaves for 30 minutes

  45. Examples of Vigorous Activity Race-walking—≥5 mph Jogging or running Walking and climbing briskly up a hill Backpacking Mountain climbing, rock climbing, rapelling Roller skating or in-line skating Bicycling more than 10 mph or uphill Stationary bicycling—using vigorous effort Aerobic dancing—high impact Water jogging Calisthenics—push-ups, pull-ups Karate, judo, Tae Kwon Do, Jujitsu Jumping rope Performing jumping jacks Using a stair climber machine Using a rowing machine Weight training and bodybuilding using free weights, Nautilus- or Universal-type weights Circuit weight training Boxing—punching bag ,in the ring, or sparring Wrestling—competitive Ballroom , Folk dancing Modern dancing, disco Tennis-Singles Soccer Water Polo

  46. Strength Training and Flexibility • 8 – 10 exercises (both arms and legs) • 2- 3 days/wk; 48 hours between workouts • 8-12 repetitions per set (2-4 sets) • Progressive overload • Minimum: 1 day/wk

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