Nutrition On the GoEating for the LONG run!

Snow Man Marathon

• Free Nutrition Program today• Free Lunch today• Free use of wellness center for 6 weeks• Free Body composition, lung capacity, blood

pressure and cholesterol screening today• Web site for weekly tips• Submit mileage logs weekly (online or to

Wellness Center) for prizes

Snow Man Marathon

• You have 6 weeks to complete the 26.2 mile marathon

• Each week will feature different tips and contests

• The goal is to establish a habit of regular exercise – not finish in the fastest time

Snow Man Marathon

• Finish Line is March 5 – Spring Health Fair

• Retest your cholesterol (regular health fair price)

• Body composition, lung capacity and blood pressure will be available

• Drawing for all finishers for 1 year membership

Thumpety, Thump, Thump – Look at Frosty GO!

Exercise benefits:

• Calorie needs decrease as we age

• Building muscle increases metabolism

• Helps decrease “stress” eating

• Decreasing calories only will hit a plateau

• Raises HDL, lowers BP and blood sugar

THE SNOWMAN

• The 3 layers

• Made of solid water

• Carrot for a nose

• Shrinks when weather gets warm!

• Smiling face

THE SNOWMANCarbohydrate –

The Bottom Layer• Our main source of energy• Spares muscle glycogen • Not all created equally

– Simple vs. complex– Enriched vs. whole grain

• Inadequate carbohydrate intake can lead to:– Protein/muscle breakdown– Decreased ability to burn body fat

Try some new grains

• Bulgar wheat

• Quinoa

• Soy products

• Brown rice

• Miller’s bran

• Flax Seed or oil

What do you get when you cross a snowman with a polar bear?

• A: A “brrrrr” “grrrrrr”

THE SNOWMANProtein – Middle Man

• Immune function

• Hormone production

• Build and repair muscle tissue

• Optimize carbohydrate storage in muscles – eat carbohydrate + protein after exercise

• Help stabilize blood sugar levels when consumed with a carbohydrate meal/snack

Gibala, MJ. Protein Nutrition and Endurance Exercise: What Does Science Say? Gatorade Sports Science Institute, Sports Science Library. Accessed 3/06/07. Available: http://www.gssiweb.com/Article_Detail.aspx?articleid=719&level=3&topic=2

THE SNOWMANFat – A little on the top

• Unlimited storage capacity –EMERGENCY ENERGY

• Carbohydrates not used for energy are easily stored as body fat

• Fat is not a fast or efficient source of energy –sluggishness during exercise if you eat too much

• During exercise – trained vs. untrained people and women vs. men burn a higher % calories as fat

• Some fat in the diet is necessary to absorb some nutrients, vitamins and anti-oxidants (carotenoids).

Choose Healthy Fats

Choose These:• Avocado• Canola oil• Fatty fish – salmon• Flax seeds• Natural nut butters• Nuts, seeds• Olives, olive oil

Eat less of these:• Saturated fat• High fat animal and

dairy products• Coconut oil• Palm, palm kernel oil• Trans fats – partially

hydrogenated oils

Nutrition Label

• Serving Size

• Dietary Fiber

• Protein

Q: What do you call a snowman in the summer?

A: A puddle!

What do we have in common with snowmen?

• Dehydration can start within 15-20 minutes

• Even a 1% fluid loss impairs performance

• Thirst may not “kick in” until 2% fluid loss – or 3 lbs (6 cups) for a 150-lb person

WATER

BeveragesIncreaseWater

Milk

Tea

Q: What is a snowman’s favorite drink?

A: Iced Tea!

BeveragesDecrease

Diet and Regular pop

Coffee

Sugar-free drinks

Juice

Signs of Dehydration• Headache

• Thirst, dry mouth

• Weakness, fatigue

• Nausea, vomiting

• High body temperature

• Muscle cramps – legs

• Dizziness, confusion

• Weak, rapid heart rate

• Lack of coordination & judgment

Horswill, CA. Signs of dehydration. Gatorade Sports Science Institute, Sports Science Library. Accessed 3/7/07. Available: www.gssiweb.com/Article_Detail.aspx?articleid=428

Vitamins and Minerals

• Athletes who are at risk for inadequate intake:– Restrict energy intake/severe weight loss practices– Eliminate one or more food groups from diet– Consume high carb, low vit/min-dense foods

• Women more likely to lack calcium, iron and zinc• Some vitamins and minerals compete with each

other for absorption (mega doses)• Insurance policy – daily multi-vitamin/mineral,

plus extra calcium for women

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.

Weight Loss Success

• Regular physical activity

• Moderate reductions in calorie intake

• Healthy eating patterns and behaviors

• Keep records of food intake, physical activity, and goals – submit with miles

• Be mentally ready and committed

Spring is Just Around the Corner!

BEFOREAJ Snowman Marathon

AFTERAJ Snowman Marathon

It’s all in the numbers

• You must lower calories in or raise calories burned

• Lower calorie needs as we age

• You can lower calories without hunger

Slow and Steady Wins the Race!

• Rapid weight loss is usually water

• Metabolism slows

• Changes need to be gradual and long term

Eating for the LONG run

Scale is not best measure of success

Small changes you make for a life time

Focus on POSITIVE – what foods are you adding, not taking away

All foods can fit – decrease frequency and portion size

Each pound of fat = 3500 calories (500/day)

Satiety

• Feeling of satisfaction after a meal that lasts until the next meal

• Studies show most people eat the same weight, not calories, of food at meals

• The more satisfied you feel at one meal, the less you will eat at the next

So . . . Which foods?

• Water-rich

• Protein

• High fiber

Naturally Water Rich

• Fruits (not juices)

• Vegetables

• Broth-based soups

• Pasta and Rice

• Yogurt

• Eat fruit for dessert at most meals

• Enjoy desserts 1-2 times per week

Protein

• Beans

• Lean meat and cheese

• Nuts - watch portion

• Milk and yogurt

Fiber Rich Foods

• Beans

• Fruits – not juices, skins on

• Vegetables – especially non-starchy

• Whole wheat bread, rice and pasta

• High Fiber cereal

• Goal 35 grams/day

What is the key to success?

• Change focus from negative – (What foods I have to stay away from) to positive (What foods does my body need to be healthy?

• Make long-term changes we can live with the rest of your life

• Eat filling, low-energy dense foods at most meals so you can still enjoy small portions of calorie dense foods

Keep the Fire Burning!

• Eat often, every 3 to 4 hours

• Eat enough to support life!

• Be physically active most days of the week (run/walk)

• Pump some iron to help build muscle

Snack time

Make sure it meets one of these categories

• High Fiber• High Water• High Protein

Snack Time

3 cups air-popped popcorn vs.1 cup watermelon

½ cup almonds vs. 3 rice cakes

1 cup rice krispies/milk vs. 1 c. All Bran/milk

Summary

• Enjoy breakfast every day– 2 servings of high fiber bread or cereal– 1 serving protein– 1 serving of milk– 1 serving of fruit

What does a Snowman Eat for Breakfast?

Frosted Flakes!

The Plate

800-900 Calories

The New Plate

400-500 Calories

Lunch and SupperThe NEW plate

• 2-3 ounces of protein

• 1 fruit

• 2-3 servings of vegetable

• 2 servings of starches – high fiber

• 1 serving of milk

Q: What did one snowman say to the other snowman?

A: “Do you smell carrots?”

You Can Do It!

• Is your mental tape supportive and friendly?

MENU PLANNING EXERCISE

• 7 day plan

• Have ingredients on hand

• Vary portions – not food for your family

• Reduce grocery bill – fewer unplanned purchases

Questions???

Paper Plate Project

• Eating out

• No separate meals for family

• What to do about mixed meals (spaghetti)

• No calorie or fat-gram counting

• All foods can fit

Q:Who is a snowman’s favorite aunt?

A: Aunt Arctica!