Presentation to NHF

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 .

Documents

Presentation to NHF