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Lesson 5
Keeping It Going!
Lesson 5Lesson 5Lesson 5
1
What didwe talkaboutlast time? 1. Eating at the
Right Time
2.Eating theRight Amount
3.Eating theRight Foods
We learnedhow to followthe “3 R’s” by
using thePlate Method
and thatthe “3 R’s”
can be usedfor eating out
and socialgatherings.
Lesson 5Keeping It Going!
Aloha andwelcome back
to thefifth lesson
of thePILI Lifestyle
Program.
Let us beginwith a reviewof last week’s
lesson.
Let us reviewthe action plan
you madetwo weeks ago.
We also learnedways to preventboredom in our
physical activitiesby using theF.I.T.T. plan to
strengthen ourheart muscle.
We learned thathealthy eating
involves the“3 R’s” . . .
Welcome
2
Whathappenswhen weeat food?
Lesson 5Keeping It Going!
We will talk about . . .
1.Balancing what you eat with your activity.
2.Planning healthy meals on a budget.
Calorie balance is a term we use to describe balancingour energy needed on a daily basis.
What willwe talkabout today?
What dowe mean by“CalorieBalance”?
When weeat food,
we take incalories.
Most of thecalories we eat
come fromfoods thatcontain fat,
starches(rice, potatoes,and breads),
sugars(candy, pastries),protein (meats),
or alcohol.
Some of thecalories we get
from eatinggo towardshelping our
bodies stay alive(such as energy
to continuebreathing or
walking around.)
But, many of usget more calories
than we needon a daily basis.
The foodwith thehighestamount
of caloriesper gram
is FAT.
The balance comes from thecalories we take in through what we eat
and the calories we burn off through our activities.
caloriesburnedcalorieseaten
weight gain
Remember bytipping the balance,you can lose theweight you wantslowly over time.
Then when youreach your goal,
you will havea new balance
to keep theweight off.
The key is to makethese changes
part of your lifestyle,so you will keepthe weight off
over time.
3
What ifwe areinterestedin losingweight?
What effectdo calorieshave onweight?
Lesson 5Keeping It Going!
• The amountof food you eatand the amountof activity you dodetermine yourweight.
• If your goalis weight loss,the best way
Our weight isa direct resultof our calorie
balance.
Depending onthe foods we eat
(calories in)and the
activity we do(calories out),three thingscan happen:
3.Your weightcan staythe sameby eating thesame amountof calories thatare beingburned throughactivity.
1. You can lose weightby burningmore caloriesthrough activitythan taking inby eating.
2.You cangain weightby eatingmore caloriesthan burningthroughactivity.
If you areinterested inlosing weightthere are a
few things tokeep in mind.
to lose weightis to decreasethe amountyou eat andincrease theamount ofactivity you do.
• By doing this,you can changeboth sides ofthe balanceat once leadingto a safeand healthyweight loss.
1. You can lose weightby burningmore caloriesthrough activitythan taking inby eating.
2.You cangain weightby eatingmore caloriesthan burningthroughactivity.
4How muchis enoughto tip thebalance?
Lesson 5Keeping It Going!
We knowthat
1 poundof body fatis equal to
3,500calories.
We know thatthe best way
to losebody fat is todo it slowly
and steadily.
By tippingthe balance
with botheating less
and increasingactivity you can
easily worktowards losing1 to 2 pounds
per week.
Weight lossof 1 to 2
pounds of fatper weekis usually
easier to loseand keep off
over time.
If you losemore than that
all at once,you may be
losing more thanjust body fat,
such as muscle,which the
body needs tostay healthy.
calories
burned
calories
eaten
LowFatMilk
LowFatMilk
calories
burned
calories
eaten
weight loss
If your goalis 1 poundper week,it means
you will need toeat less
than yourusual amount
andincrease yourcurrent activity
to burn off3,500 caloriesfor the week.
What doesit take tolose 1 to 2pounds aweek?
Lesson 5Keeping It Going!
5You can dothis by:
Eating or drinking500 calories lessa day—for 7 days
(equals 3,500for the week).
Remember, youcan also increaseyour activity to go
along with thechanges you aremaking in what
you eat.
Example:Walk 30 minuteson most days of
the week(this wil use up
about 500 caloriesper week total.)
If your goal is1-1/2 pounds
per week,you will needto eat less oruse up more
energy with activityto decrease yourtotal calories by
750 calories lessa day or a total
of 5,250 a week.
If your goal is2 pounds per week,
you will needto eat less oruse up more
energy with activityto decrease yourtotal calories by
1,000 calories lessa day or a total
of 7,000 a week.
To lose 2 poundsjust by eating less
would meancutting down
our calories by1,000 per day.
For many of us,this would be
extremely difficultto do.
So, remember,it is best to combine
eating less withbeing more active
to reach yourweight loss goal.
Think about when you first started the PILI Lifestyle Program.
What was yourstarting weight?
What is yourcurrent weight?
What weight did you expectto be at by this time?(Realistic expectation should havebeen about 1 to2 pounds a week)
Over the past 6 weeks, you have probably made somesmall changes around eating less and increasing activity.
Take a few minutes to list some of these changesin the space provided:
Whatchangeshave youmadeso far?
Lesson 5Keeping It Going!
6
What changes have you made duringthis program to eat less fat? (and fewer calories)
What changes have you made duringthis program to be more active?(Both to reach your goal and be active in general)
Have thechangestipped thebalance?
Basically, a few things could have happenedover the last several weeks
in regard to tipping the balance.You have either . . .
What doour resultsmean fortipping thebalance?
Lesson 5Keeping It Going!
7
1. Stayed at thesame weight, orgained weight.To lose weight,try somethingelse to tipthe balance.
We will worktogether to findwhat will workbest for you.
2.Lost someweight, butnot as muchas expected.Good. You havemade progress.
To lose moreweight, trysomething elseto tip thebalance further.
Now that wehave talked abouttipping the calorie
balance, let usdiscuss the cost
of eating healthy.
Many people think that eatinghealthy must bemore expensive.In reality, eating
healthy canactually be lessexpensive if you
do a littlepre-planning
before you buy.
With today’sbusy lifestyle,home-cooked
meals may notalways bepossible.
But if you addup the amount
you spendon fast food
and sit-downrestaurants,you will be
surprised at howmuch you are
actually spending!
3.Lost as muchweight asexpected,or more.
Great! You havetipped thebalance.
Keep tippingthe balance, andyou will keeplosing weight.
Is eatinghealthyexpensive?
8There areseveral things
that areimportant tokeep in mindwhen you are
trying toeat healthy
withoutspending a lot.
How canwe createa healthyshoppinglist?
Lesson 5Keeping It Going!
• Create ashopping listwhich includesfoods for theplate method
• Use shoppingstrategies thatcan save timeand money
• Plan moremeals at homerather thaneating out
• Don’t forgetabout safehandling andstorage of food
To create a healthyand affordable
shopping list, startby planning meals
for the week.
Pull-out someof your favoritehealthy recipes;that you know
you will have timeto easily make
during the week.
Begin by checkingthe recipes’
ingredients to seewhat is needed.
Next, look inyour pantry or
refrigerator to seewhat you already
have on hand.
Then, add theingredients that
you need tobuy to your
shopping list.
See thePILI LifestyleGrocery Listfor starters.
Some of thebasic items arealready listed
for you tojust check off.
How can Ieat healthyand spendless?
Let us takea few minutes
to discussthese items
in more detail.
Some of thebasic items arealready listed
for you tojust check off.
APPCRISP
Fruit GroupFresh, Frozen, orCanned in Light SyrupcApplecBananacBerriescStrawberriescBlueberriescBlackberriescRaspberriescCherries
cGrapescGrapefruitcKiwi
cLychee / RambutancMangocMeloncOrangecPapayacPeachcPearcPineapplecPomelo / JaboncRaisins
cStarfruitcTangerinec100% Fruit JuiceLimit AmountcCanned Fruitsin Light Syrup
Vegetable GroupFresh, Frozen,or CannedcAsparaguscBamboo ShootscBeanscBell PepperscBitter MeloncBroccoli
cCabbagecCarrotscCauliflowercCelery
cCucumbercDaikon/RadishcEggplantcFern ShootscGreen PapayacLettuce
cMarung-Gai LeavescMushroomsc100% Vegetable JuicecSeaweedcSpinachcSproutscSquash / PumpkincTaro LeavescTomato
cWatercresscOnionscPeas
9After you makeyour list, checkweekly sale ads
from yourfavorite stores.
• A good weeklyresource forsales ads isthe MidweekMagazine.
It has manyof the weeklyspecials fromvarious grocerystores listed.
Lesson 5Keeping It Going!
• If you do notalready receivethe Midweek,you can call(235-5881)to get yourfree subscription.
Do not forget tocompare prices
from at least2 stores to
make sure thatyou are reallysaving money.
To save moneyyou will want to . . .
• Compare pricesbetween sale“brand” itemsand genericbrands.
• Compare pricesof various formsof the samefoods, such ascanned, frozenand freshorange juiceor vegetables.
• Circle saleitems you likeand need.
How canwe save on the itemswe buy?
Make sure yourlist includes theitems you needto buy, the price
advertised,and the store
where youwill purchasethem from.
Now, do not forget to
bring your listwith you
to the store!
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10Are thereothershoppingstrategiesto keepin mind?
Lesson 5Keeping It Going!
Additional shopping strategies tokeep in mind that might be helpful include . . .
• Shop when youare not tired andhungry. This willhelp you stick toyour shopping listand resist extras.
• Buy items on sale.If the item is onethat you buy a lotanyway, this isan opportunity tostock up on it ata lower cost.
You may alsowant to considerwholesale outletshopping as wellto save moneyby buying in bulk.
• Know the storelayout. Pass updisplays atcheck-out stations.
These are usuallyitems you buyon impulse.
Only go down aislesthat have items onyour shopping list.
If possible, arrangeyour shopping listIn a way thatmakes it easy tofind items as youwalk throughthe store.
Examples:Group fruits andvegetables at thetop of your listunder theheading “produce”if that is whereyou beginshopping.
Place the frozenfoods last onyour list under“frozen foods”if that is your laststop in the store.
• When takingchildrenshoppingwith you,make sure theyare well restedand not hungry.
Let them chooseone healthyitem each atthe beginningof the shoppingtrip (for example:fresh fruit orwhole graincereals).
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Other ways tosave time andmoney includebringing food
from home insteadof eating out
all of the time.
Remember toalways carry
healthy snackswith you,
in the car or at work, to avoid
making quickpurchases that
are oftenless healthy.
How canwe savetime andmoney?
If you usuallyeat lunch out,pack a lunchon most daysof the week.
This will save youa lot money andtime eating out.
Bringing lunchfrom home
is easy if youcook in bulk.
You want to thinkabout eating out
as something youdo for special
occasions.
When you do eat out, to savea little, considerordering water
instead of soda.
Also, think aboutwaiting until youget home to eat
dessert instead ofpurchasing it out.
11Store leftoversin small portionsthat are easy totake with youthe next day,or you couldfreeze them
in containersthat are easy
to defrost.
Lesson 5Keeping It Going!
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Food safetyand handlingis important
to keep in mindas you shop and prepareyour meals.
Some things tokeep in mind
include:
Pick up meats,dairy, and frozenitems last so they stay cold as long
as possible.
What dowe needto keepin mindregardingfoodhandlingand safety?
If traveling far orif you anticipate
heavy traffic, bringalong a cooler forfrozen items andmeat products.
Don’t wait.Store frozen and
refrigerated foodsimmediately when
you get home.
Avoid thawingand refreezing ofitems (including
meats andleftovers).
Beware ofcrushed
or damagedfrozen food
packages . . .this may indicate
that they havebeen previously
thawed andrefrozen.
Don’t leave foodsout for long
periods of time,particularly itemswith mayonnaiseor eggs in them.
Additionaltips toconsider:
12
Pre-cut coleslaw,cabbage or
salad mixturesare expensive.
Instead, take theextra effort to cut
them yourself.
To keep breadfrom going bad
too quickly,freeze it andonly take out
what you need.
Bread can quicklybe defrosted justprior to using it.
Pass up wiltedvegetables andoverripe fruit,
even ifthey cost less.
Lesson 5Keeping It Going!
913What ismy actionplan?
Let us make an action plan aroundwhat we discussed today.
Lesson 5Keeping It Going!
Let’s start with eating.What is the one thing you can do, or keep doing,to manage the amount of calories going intoyour body? (Pick just one thing)
What about physical activity.What is the one thing you can do, or keep doingto manage the amount of calories you areburning off? (Pick just one thing)
How often will you do this? (Be specific)
Eating idea:
Physical activity idea:
What will you need to make it happen?
Eating idea:
Physical activity idea:
We talked about “calorie balance” andwhat you have done thus far
to tip the balance in losing weight.
We talked abouttipping the
calorie balance . . .
The balancecomes from the
calories we take inthrough what weeat and the calorieswe burn through
our activities.Depending on
the foods we eat(calories in) and
the activity we docalories out), threethings can happen:
What willbe coverednext time?
Lesson 5Keeping It Going!
1.You canlose weight
2.You cangain weight
3.Your weightcan staythe same.
To tip the balancein order to lose
1 pound ofbody fat,we must
decrease ourweekly total by3,500 calories.
The best way todo this is by
eating less andincreasing activity.
We also learnedthat eating healthy
doesn’t have tobe expensive.
The keys are toplan ahead,stick to yourshopping list,
and save eatingout for special
occasions.
The next session(Lesson 6) will
talk about dealingwith challengingsocial situations
and ways to takecharge of whatis around you.
Don’t forget tokeep track of yourprogress in your
Passport to Health.
What havewe coveredtoday?
14
Continue towork on ways
to tip thecalorie balance
in your favorthrough
healthy eatingand activity.