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Transcript of Presentation to NHF
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8/3/2019 Presentation to NHF
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Steering Your DietSteering Your DietWheel to a LifetimeWheel to a Lifetime
of Wellnessof Wellness
Tameka StephensonTameka StephensonB.Sc. M.ScB.Sc. M.Sc
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WELLNESS WHEEL
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Why Diet? The word diet already has a negative connotation
associated with it
Gives individual the impression that it is hard but hadan end in sight
What happens after the diet is done?
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Lifestyle Changes A lifestyle change is finding the right amount of
modification in your current lifestyle that will effectchange but is MANTAINABLE andCUSTOMIZABLE for you
The importance is that the changes incorporated willbecome a part of your routine and will become like2nd nature
There is no end so the chance of weight regain is less
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ENERGY INTAKEy Energy Needs are dependent on1. Age2. Gender
3. Stage of development4. Health5. Lifestyle pattern (active versus inactive)
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FUNDAMENTALS OF GOOD
NUTRITIONWEIGHT
Maintenance
WEIGHT Loss
SERVING
SIZES
SERVING
SIZESSTARCH 6-11 6-7
FOOD FROMANIMALS
2-3 2-3
VEGETABLES 3-5 4-5
FRUITS 2-4 2-3
LEGUMES 2-3 3-4
FATS/OILS SPARINGLY SPARINGLY
EAT ABALANCEDDIET FROMALL FOOD
GROUPS BUT
IN THECORRECTPROPORTION
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FUNDAMENTALS contd
2) Portion Control- Educate yourself on serving size
3) Breakfast- Should never be skipped
4) Water- Drink -6-8 glasses/day
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Dieting only is not
enough Physical activity is essential during a weight loss diet
Fewer calories and lack of exercise leads to: Loss of muscle mass, fat and water
Loss of muscle mass results in lowered metabolic rate
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Solution Exercise at least 30 minutes each day
Make simple eating changes
Eat from all the food groups
Occasional treats
Reduce sugar and fat intake
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Vitamins & Supplements In as much as possible its important to eat food in its
most natural state as possible. From varied sourcesto maximize a wider range of micro-nutrients
If this is not possible, due to busy schedules, hecticlifestyle etc, supplementation may be necessary.
Look out for brands that use whole food
supplements or probiotic formula as your body isbetter able to process and utilize thevitamins/minerals
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Carbohydrates and Proteins
in weight loss Typical is 0.9 kg weight loss per week Low carbohydrate high protein 2-3 kg- induce
diereses
Mobilization of glycogen stores and loss of water asincrease sodium concentration in the kidney
Deficient in micronutrients- Ca, Mg ad Iron
Lower photochemical
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Diet Pills.Are They Safe? If it sounds too good to be trueIT PROBABLY is!
Do these statements sound familiar..
I lost 20 lbs in one week and I didnt even have toexercise!
I can eat what I want and still lose weight!
Use laxatives, it worked for me!!!
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Effects ofFad diets Diet pills often contain powerful stimulants that can
speed up the heart, leaving the individual with ananxious/ nervous feeling
May cause irreversible damage to some organs such asthe liver because of the chemicals they contain
Once you stop taking them, the weight will come backwith COMPANY.
May lead to the yo-yo effect
Excessive use of laxatives can damage the intestines.
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Fad Diets Contd There is NO MIRACLE PILL, CRME OR
POTION.
At the end of the day- hard work, sweat andpersistence will give you the results you desire
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WHAT DOES IT TAKEWHAT DOES IT TAKETO BETO BE
SUCCESSFUL?SUCCESSFUL?
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GOALSy Attitude & Mindset are more sensitive
indicators of success
y Set S.M.A.R.T goalsSPECIFIC
MEASURABLE
ATTAINABLEREALISTIC
TIMELY
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Realistic and Safe Goals Set incremental goals
Healthy weight loss is 1-2 lbs /week
Initial weight loss of ~ 10% of current weight
Look out for plateaus Its your bodys way of sayingBEEF it up!!!!
Be CONSISTENT!
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Mental FortitudeIf you have no confidence in self, you are twice
defeated in the race of life- Marcus Garvey
The decision to change your lifestyle shouldnot be taken lightly
The reason should be one that canMOTIVATE you on the days you feel weak or
like giving up Some people are motivated by their health,
family, a need to look and feel better
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POSITIVE APPROACH Whatever your health or weight loss goals, an
optimistic attitude will almost always guaranteesuccess
Surround yourself with positive support
Encourage those around you including members ofyour family
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MANAGE STRESSStress is your bodys response to real or perceived threatBalance work/home/personal life
Stress induces the release of certain hormones thatincrease your heart rate, anxiety level & hormonesimplicated in weight gain such as cortisol
Learn stress management tools
Deep breathingDelegate tasks if your unable to manageProperly allot time to tasks based on priority
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Common Reason for
Weight Gain 1) Age 2) Bad Eating Habits
3) Activity Level
4) Work Environment
4) Stress Level
5) Medication
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Ways to overcome common
obstacles Know your body- listen to cues (extended lethargy) Get your health checked regularly- monitor blood
pressure, blood sugar and cholesterol levels, even if
you dont have any of these conditions
Remind yourself of your MOTIVATION.askyourself, Why am I doing this again
Dont come down too hard on yourself for treatingyourself every now and again but try to maintainconsistency.
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Identifying Triggers CLASSICAL CONDITIONING
Use true hunger as the cue to eat- dont have
lunch just because its 12 o clock if it is thatyou arent hungry.
Avoid emotional eating- extremes of emotioncan trigger unnecessary eating. Individualusually craves comfort food or junk.
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The Psychology ofThe Psychology of
SUCCESSF
UL WeightSUCCESSF
UL WeightLossLoss
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Positive Self-Image Ways to achieve this image is to go through the
different phase effectively
Pre-contemplation- Contemplation- Preparation
Action- Maintenance avoid relapse
Must be ready for the action
Dont seek justification
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Self Image Contd Commit yourself
Seek prior knowledge
Make a promise with yourself
Seek help of the right experts
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BreakBreak-- 1515 minsmins..
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Identifying food high inIdentifying food high in
calories and fatcalories and fat
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Food high in fat It is important to monitor the amount of fat
we introduce into our diet
When comparing fat/carbohydrate andproteins- fats have the most energy per gram(9g versus 4g)
Cholesterol- will block the arteries and canlead to heart attack or stroke
Main sources- Fats/oils, red meat, processedmeats
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Effects ofFood High in Fat
Increased the bodys cholesterol level- this was noticedin a study that was done on the Atkins diet.
Increase the number of free fatty acid in the body.
Cardiovascular risk factor
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Tips to minimize fat intake
Reduce intake of red meat, eat more chicken orfish or legumes as an excellent protein source
Select lean cuts of meat
Trim all visible fat from the meat before cooking
Use low fat/ reduced fat versions of foods e.g. low
fat or 1% milk, cheese etc. Reduce the use of or replace items like
mayonnaise with other items that add flavour
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Foods high in Calories Calorie dense foods are those high in calories but low
in nutrients
They tend to be sweet/sugary or savory. They do not
tend to be filling so people tend to over consume in anattempt to feel satisfied
These include but not limited to
1) JunkFood- snacks, chips, donuts, pastry, soda,french fries and other fried items
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Reading Food Labels
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Food Cues Classic Conditioning
Avoid eating and watching the television
Purchase small packets of ready to eat items
Boost Self control
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Strategies Read ingredients in meals at restaurants
Substitute meals in preparation for event
Handling Cravings- Avoid the kitchen
Influence others and not allow them to influence you
Condition yourself
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Healthy Cooking How to make meals more nutritious-
Grill
Bake
Steam
Reduce the use of salt
Reduce the use of sugar
Reduce the use of fats and oils
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Eating out and Shopping Choosing healthy fast food and snack
Plan ahead
Do not super size your meal
Grill, bake or stew meat kinds
Avoid or reduce the use of mayonnaise
Avoid added ketchup
Select fresh fruits and vegetables
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The Long Hall.The Long Hall.Maintaining a long termMaintaining a long term CommittmentCommittment
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Steps to Maintenance Set realistic goals
Be proactive
Make a lifestyle changes
Make small changes each week in the diet
Address the issues that causes set backs
Have a variety
Exercise
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The End !The End !Thank you .Thank you .