HL-10 Activity and Nutrition for Weight Reduction

Transcription

1 HL-10 Activity and Nutrition for Weight Reduction Instructor Janne Maier, M.S

2 Let s Move We ll walk stairs or circle the building inside or out Walk further or faster than you did last week Repeat stairs more than once Make sure you can breathe easy

3 What s Fun? Beat Beethoven race and practice Race on 4-16 Sign up online Other fun activities

4 Importance of Activity Importance of posture Sitting and standing Swollen ankles

5 PA Improve Circulation The veins in the cardiovascular system are passive Only arteries actively pump with the heart Muscles in use squeeze the veins improving circulation

6 Immune System Aid The lymph system is completely reliant on movement for circulation Muscles in use squeeze the surrounding tissue and circulates lymph Lymph contains lymphocytes crucial to maintaining good health

7 Don t Die(t) Dieting makes your body believe there is a food shortage It modifies processes to conserve energy You are not a toaster You don t loose much weight and you feel hungry all the time If you wish to cut calories, do it slowly to avoid shocking your system

8 Balanced Diet Nutrients that the body needs to acquire from food: Protein, Carbohydrates, Fibers Fat Vitamins, minerals

9 Push-ups build core strength

10 Calisthenics 10 sets of lunges 10 sets of side kicks Or intermix Don t sacrifice form End with a few stretches

11 Carbohydrates: 45-65% daily calories Avoid simple sugars; two monosaccharides Sugars from all sources Honey even when its from bees Syrups of any kind 1 sugar serving is 4 grams, 1 gram sugar=4 calories Feast on complex sugars, fiber and starches 3-9 monosaccharides Found in many vegetables Processes starch acts like sugar

12 Fiber The Importance of Fiber Should be a major carbohydrate source 25 grams/day for women, 38 grams/day for men Fiber- indigestible so not technically a nutrient Most fibers ferment in the lower GI tract Undigested portion feeds gut flora Changes the way other nutrients are absorbed Retains water in the stool

13 Natural Sources of Fiber Legumes, peas, beans, lentils Dry product easy to store Green vegetables Brussels spouts, artichoke, broccoli, avocado Seeds and grain Flax, chia, whole wheat, barley oats Fruit Raspberries black berries, pears, unripe bananas, some fruit skins

14 Other Carb Sources Fruit and vegetables Eat raw to retain enzymes, full nutrient profile, complex carbs To cook, lightly steam, bake, or sauté Starts breaking down complex sugars Whole Grain products Whole grain provides more fiber ½-3 gram fiber/16 gram product Dairy, no fiber here! Milk, yogurt, cheese

15 Staying Active Wall Squats or hold a regular squat Count breaths and take a break when you have to Aim for 1 minute hold Dips

16 stretches Standing leg stretches Arms and shoulders Pull across

17 Fats: 10-35% daily calories For weight loss go with 10% 1 gram fat= 9 calories All fats are not created equal! Saturated, solid at room temperature Less than 10% of daily calories from here Mono and poly unsaturated, liquid at room temp Two kinds of poly: omega 3 and 6 Trans or hydrogenated fat- can it be avoided

18 Omega 3 and 6 Balance 6 from plant oil (corn soybean and sunflower) nuts and seeds Inflammatory Plant oils used heavily in western diet 3 from fatty fish walnuts chia and flax seeds Most diets deficient in O-3 Harm at 10:1 ratio Anti-inflammatory Most western diet around 16:1 ratio

19 Saturated fat Good Fat Sources Meat, dairy; most of us not running short here Avocado, nuts, tropical oils e.g.. coconut and palm oil Unsaturated fat Avocado, nuts, some vegetable oils e.g. olive, sunflower or sesame oil, seafood Omega 3 from plants and seafood, 6 from plants

20 Protein: 10-35% daily calories Building blocks of tissue Source of amino acids Can be a source of energy 4 calories per gram

21 Protein Sources Complete protein from meat dairy and fish Other sources are nuts, seeds, grain Contain a variety of amino acids A well researched vegan diet can provide all essential amino acids

22 Arms Overhead pump till burnout Yoga arms

23 Things Take Time It took years to put on weight, so it will take years to loose weight Pace yourself and introduce change slowly in areas where it does not add stress To improve your general diet Make a few permanent changes at a time so you avoid strong withdrawal symptoms and remission Best way to avoid eating unwanted foods is to not buy them

24 Glycemic Index Rate of conversion to glucose in body Pure glucose is reference point for 100 Basically measures insulin response, spike and crash Scale for GI Low 55 or less Medium High 70 or higher

25 Factors That Modify Effect of GI Glycemic load How much sugar is in a serving Scale for GL Low 10 or less Medium 11 to 19 High 20 or more Fruit and veggies are mostly water

26 Fruits listed in order of GL Glycemic Index (GI) Low Medium High Glycemic Load (GL) Low Medium High Strawberries 40 1 GI GL Tables Grapefruit 25 3 Blackberries 32 3 Pears 38 4 Watermelon 72 4 Starchy vegetables, grains and other complex carbohydrates listed in order of GL Glycemic Index (GI) Low Medium High Glycemic Load (GL) Low Medium High Cantaloupe 65 4 Cherries 22 4 Raspberries 32 4 Plums 39 4 Peaches 42 5 Oranges 42 5 Apples 38 6 Blueberries 40 6 Apricots 57 6 Pineapple 59 7 Grapes 46 8 Kiwifruit, green 53 8 Mango 56 8 Bananas Raisins Carrots 47 3 Beets 64 5 Bran cereal 42 8 Popcorn 72 8 Corn, sweet 54 9 Whole wheat bread 71 9 Wild rice Spaghetti White rice Cous cous Baked potatoes Sweet potatoes Dates

27 Gelatinization GI in starchy foods increase when cooked Starch is complex but breaks down to simple sugar Gelatinization of starch Some reversal with cooling Steaming or reducing water slows gelatinization Food industry processing gelatinizes starch Processed foods have high GI and GL Raw food has less glycemic impact

28 Standing Abs Side bends and pelvic tilts

29 Sitting Leg Raises Grab chair seat for stability

30 To Eat Yogurt, cottage cheese, egg Protein and healthy fat; Nutrient dense Fibrous veggies and fruit, best raw Leafy greens and cruciferous veggies All nutrient dense and low in calories AVOCADOS are amazing Lean meats and fish Still provides healthy fats Beans, legumes, nuts, and some whole grain Chia, flax, and walnuts are high in O3

31 or Not To Eat Belly fat foods Potato chips; lack of satiety response Diet soda, aspartame addiction? Pizza; lots of sat fat and processed grain French fries; gelatinized starch and fat Fatty meat; too much fat Fruit juice; natural? Sugary drink

32 Home Work Daily activity of your choice

33 References Google images Blausen.com staff. "Blausen gallery 2014". Wikiversity Journal of Medicine. DOI: /wjm/ ISSN Own work. Licensed under CC BY 3.0 via Commons - System_Female.png#/media/File:Blausen_0623_LymphaticSystem_ Female.png Rich Rolls Finding Ultra