Fit in

Florida!

Jodi Brindisi, RD LDN, CPTJanuary 4, 2011

Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon. 

-Doug Larson

Overview

•Trends and statistics in Florida

•BMI (body mass index)•What can I do?

•Nutrition•Physical Activity

Florida Statistics

• Nearly 2 out of 3 (64.5%) US adults are overweight or obese.

Florida average: 60.7 %

• 26.2 percent of Florida adults ate the recommended five servings of fruits and vegetables/day

Not getting better….

• 45.3 percent of Florida adults met the guidelines for physical activity.

• Obesity-related medical expenditures for adults in Florida total over $3.9 billion, with over half of the costs being financed by Medicare and Medicaid.

Consumption Trends

• Every year, the typical American now consumes:•149 pounds of caloric sweeteners•54 gallons of soda•200 pounds of mostly refined grains.

What ever happened to…

• Home cooked meals• Hide and seek, climbing trees, playing tag• Drinking water and milk with dinner• Dining out and desserts for special occasions

WHY ARE WECONCERNED?

"Can Johnny come out and eat?"

Health Consequences of being Overweight

• Hypertension• Type 2 DM• Cardiovascular Disease• Sleep Apnea• Osteoarthritis

• For every 2-pound increase in weight, the risk of developing arthritis is increased by 13%

• Reflux• Depression• ADL

Obesity and Premature Death

• 2003 study found that a BMI >45 at 20 years of age results in a reduction of life expectancy of• 22 years for black males• 12 years for white males• 8 years for white females• 4 years for black females

Fontaine, Redden, Wang, Westfall, Allison. JAMA 2003; 289, 187-193.

Body Mass Index (BMI)

National Institutes of Health (NIH)BMI classification:Normal: 18.5 - 24.9Overweight: 25.0 - 29.9Level 1 Obesity: 30.0 -

34.9Level 2 obesity: 35.0 - 39.9Level 3 obesity: > 40 (>225%

ideal body weight)

Weight (kg)Height (m2)BMI =

Key Components of Living a Healthy Lifestyle

•Nutrition•Physical Activity•Behavior Modification

Nutrition

• Low to no-calorie beverages• Portion Control• Scheduled Meal/Snack times• Limit…• YES to…

Drinking your Calories

• Water water water!!!!!• Limit soda, juice, sports drinks,

sweet tea.• What do you put in your coffee?• Mistaken hunger signals…thirst?

Portion Distortion

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL

20 Years Ago Today

Calorie Difference: 525 calories

1,025 calories 2 cups of pasta with sauce and 3 large meatballs

20 Years Ago Today

500 calories1 cup spaghetti with sauce and 3 small meatballs

SPAGHETTI AND MEATBALLS

CHOCOLATE CHIP COOKIE

20 Years Ago Today

55 calories 1.5 inch diameter

275 calories3.5 inch diameter

Calorie Difference: 220 calories

Common Household Measurements

• 3 oz. meat: size of a deck of cards/bar of soap• 1 oz. cheese: size of 4 dice • 2 Tbsp peanut butter: size of a ping pong ball • 1/2 cup pasta: size of a tennis ball • Average bagel: size of a hockey puck• 1/2 teaspoon oil: size of one thimble • 1 ounce nuts: two shot glasses

Portion Distortion

• Nutrition Facts label: follow serving size

• Just eat less!• Plate

• 2/3 vegetables• 1/3 protein• 1/3 starch (complex)

Scheduled Meal Times

• Keep metabolism moving!!!• Don’t skip meals!!! (especially

breakfast!)• Plan for healthy snacks to prevent

overeating• Eat majority of calories earlier in day.

Nutrition Facts Label

• Get more • Fiber• Vitamin A• Vitamin C• Calcium • Iron

• Limit• Total Fat: Sat/Trans• Cholesterol• Sodium   • Sugar        

Limit….

• Fried foods, fast foods, eating out• Cakes, cookies, pies, candy• Butter, mayonnaise, cream sauces• Substitute!

• Satisfy cravings: crunchy, sweet, savory• Spray butter, low-fat condiments

YES to…

• Whole grains• 9 servings of fruits and

vegetables/day• Low-fat dairy products• Lean proteins• At least 25 grams of fiber daily

The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.

-Mark Twain

Physical Activity

• Aim for 30 minutes daily.•Can be divided•Cardiovascular

•Calorie burning

•Strength training•Lean muscle mass

•Accountability: buddy?

Cardio• ACSM recommends…

• 30 minutes, moderate intensity, 5 days a week• Weight maintenance, reduce risk of disease

• 60-90 minutes 5 days a week• Weight loss

• Run, walk, elliptical, swim, dance

Strength Training

• ACSM guidelines: 8-12 exercises, 2-3 days per week

• Build lean muscle mass---increase metabolic rate

• Free weights, resistance, machines• Avoid excessive protein

• 0.8 g/kg of body weight• Excess PRO=excess calories=weight gain

Let’s Get Moving!!• Small changes…big difference.

•Park far from stores.•Utilize lunch breaks.•2-minute tv commercial breaks•“Play” with children; family walks

after dinner

…and moving!!

• Find something that you enjoy!•Gym/YMCA•Organized Club/Team•Wii Fit•Outdoors: cycling, walking,

tennis

How many calories am I really burning?

• Equipment readings not accurate• Based on age, sex, weight, heart rate• Invest in a heart rate monitor• Maximum heart rate: 220-age

•Goal: 60-85%•i.e. 40 year old

•MHR: 180•Target: 108-153

Calorie-Exercise Tradeoffs100-calorie food choices 100-calorie exercises6 Ritz crackers 11 minutes of jump rope10 potato chips 13 minutes of roller skate ½ plain doughnut 15 minutes of play tennis5 chocolate kisses 10 minutes of basketball

200-calorie food choices 200-calorie exercises10 french fries 20 minutes of swimming1 cup vanilla yogurt 20 minutes of walk briskly20 jelly beans 30 minutes of baseball

300-calorie food choices 300-calorie exercises1 McD’s cheeseburger 45 minutes of dancingBrownie with nuts 60 minutes of bike riding2/3 cup mac and cheese 90 minutes of volleyball

Behavior Modification

• Lifestyle Change…..NOT DIET!!!!!!!• Get rid of “all or nothing” principle.• If it’s too good to be true…• Calories in versus calories out.

•3500 calories=1 pound

• “Rome wasn’t built in a day.”

Health nuts are going to feel stupid someday, lying in hospitals dying of nothing. 

-Redd Foxx

Recent Diet Trends

Low Fat• Fat has 9 calories per gram; Carbs and

Protein have 4 calories per gram• Decreasing total fat decreases total

overall calories: leading to weight loss• Common Pitfall: low fat does not equal

low calorie•ie Twizzlers, frozen yogurt

Low Carb• Different philosophies

• Diet contains high satiety foods: protein and fat

• Carbohydrates---insulin secretion—may cause fat to be deposited, stimulating brain to produce hunger signals—repeat cycle

• Common Pitfalls: With reintroducing carbs, quick weight gain, and “carb cravings!”

Vegetarianism• Vegans: only plant-based foods

• No animal products: milk, eggs, meat, poultry, fish, cheese

• Lacto-vegetarian: consume milk and milk products along with plant-based foods• No eggs, meat, fish and poultry

• Lacto-ovo vegetarians: eat eggs, milk and milk products, along with plant-based foods• No red meat, fish and poultry

May be Lacking…• Protein

• Soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

• Calcium• Dark green vegetables: spinach, collard greens, kale, and broccoli• Tofu enriched with calcium and fortified soy milk and fruit juices

• Vitamin B-12 • Almost exclusively in animal products, including milk, eggs and

cheese.• Enriched cereals, fortified soy products

• Iron• Dried beans and peas, lentils, enriched cereals, whole-grain

products, dark leafy green vegetables, and dried fruit• Combine with foods rich in vitamin C — such as strawberries,

citrus fruits, tomatoes, and broccoli

• Zinc• Whole grains, soy products, nuts and wheat germ

Volumetrics• Eat foods that make you full

• achieved through volume, not calories

• Low energy density• Low number of calories for the volume

• We are visual!!!• Larger portions are pleasing!• Use small plates!!!

• Water, fruits/vegetables, fiber• i.e. plum: 87% water/69 calories

Final Thoughts

When it comes to eating right When it comes to eating right and exercising, there is no "I'll and exercising, there is no "I'll start tomorrow."  start tomorrow." 

Tomorrow is disease.  Tomorrow is disease. 

-V.L. Allineare-V.L. Allineare

Thank you!