Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks...

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Good Bye Processed Carbs, Hello Steady Exercise

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Transcript of Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks...

Page 1: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Good Bye Processed Carbs,

Hello Steady Exercise

Page 2: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Problem Definition

Too many meals and snacks consisting primarily of processed carbohydrates

Too few meals and snacks consisting of proteins, fruits, and vegetables

Exercising too infrequently: 1- 2 times per week

Need to exercise 4-5 times per week

Page 3: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Problem Definition continued…...

Eating carbohydrate laden meals leads to weight gain especially when regular cardiovascular exercise is not incorporated into my routines.

Eating large carbohydrate meals leads to fatigue after eating.

Page 4: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

What's So Junky About 'Junk' Food?

Many snacks, such as potato chips, fast-food cheeseburgers, and fries, have high levels of fat, sugar or salt.

Most of these are made using saturated fat, which comes from animal products, hydrogenated vegetable oils and tropical oils -- coconut and palm -- providing smaller amounts. Only animal fat provides cholesterol.

Page 5: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Why eating Large quantities of processed carbohydrates is unhealthy

Processed carbohydrates (sugars, most breads and pastas, snack foods, etc.) when consumed quickly elevate insulin levels and lead to the conversion of carbohydrates into fat.

Increasing incidence of diabetes may be related to the increased consumption of processed carbohydrates.

Page 6: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Problem Flow ChartWake up

Study

Hungry?

Eat Study

Eat What?

Healthy foodavailable

Only Carbohydratesavailable

Donesudying?

Exercise

Run Errands

Study

Go toGym?

Study

Play withchildren

yes No

No Yes

No

Page 7: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Problem Flow Chart continued…

Eat dinner

Go to school

Healthy foodavailable

Only Carbohydratesavailable

Late evening Snack?

Healthy foodavailable

Only Carbohydratesavailable

Page 8: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Problem Identification

“Healthy food” not easily available because it is not in the house or “good” foods are noteasily available

Cravings for junk food Studying, errands or children

sometimes a barrier to exercising Sometimes feel lazy and just won’t

exercise

Page 9: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Changes to the Environment / System to create change

When shopping, purchase large quantities of “healthy foods.”

Prepare large quantities of “healthy food” so it will always be available

Minimize the amount of junk food in house to a level where others in household will just be satisfied

Involve exercise in the faimily’s activities

Page 10: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Personal Changes

Exercise when a study break is needed

Set up racquetball dates- enjoyable experiences that I will not want to miss

Walk children to school instead of driving them

Page 11: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Changes adopted

All of the suggested changes were initiated. Executed over a period of 44 days starting from

September 5th to October 18th, 2002. Two variables were measured; “Days with

exercise” and “Days of eating Healthy.” The data was analyzed using “Time in between

charts”.

Page 12: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

The DataDayDay EatEat

Well?Well?Days inDays inBetween successesBetween successes

UCLUCL DayDay EatEat Well?Well?

Days in Days in Between successesBetween successes

UCLUCL

11 YesYes 1.391.39 2323 NoNo 11 1.391.39

22 NoNo 11 1.391.39 2424 YesYes 00 1.391.39

33 NoNo 22 1.391.39 2525 YesYes 00 1.391.39

44 NoNo 33 1.391.39 2626 NoNo 11 1.391.39

55 YesYes 00 1.391.39 2727 YesYes 00 1.391.39

66 YesYes 00 1.391.39 2828 YesYes 00 1.391.39

77 YesYes 00 1.391.39 2929 YesYes 00 1.391.39

88 YesYes 00 1.391.39 3030 YesYes 00 1.391.39

99 YesYes 00 1.391.39 3131 NoNo 11 1.391.39

1010 YesYes 00 1.391.39 3232 YesYes 00 1.391.39

1111 YesYes 00 1.391.39 3333 YesYes 00 1.391.39

1212 YesYes 00 1.391.39 3434 YesYes 00 1.391.39

1313 NoNo 11 1.391.39 3535 YesYes 00 1.391.39

1414 YesYes 00 1.391.39 3636 YesYes 00 1.391.39

1515 YesYes 00 1.391.39 3737 YesYes 00 1.391.39

1616 YesYes 00 1.391.39 3838 YesYes 00 1.391.39

1717 YesYes 00 1.391.39 3939 NoNo 11 1.391.39

1818 YesYes 00 1.391.39 4040 YesYes 00 1.391.39

1919 NoNo 11 1.391.39 4141 YesYes 00 1.391.39

2020 YesYes 00 1.391.39 4242 YesYes 00 1.391.39

2121 YesYes 00 1.391.39 4343 YesYes 00 1.391.39

2222 YesYes 00 1.391.39 4444 YesYes 00 1.391.39

Page 13: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Data continued…….

Total number of Total number of successful dayssuccessful days 3535

Total number of Total number of unsuccessful unsuccessful daysdays 99

Average days in Average days in between per between per successsuccess 0.260.26

UCL=UCL= 1.391.39

Days in Days in Between Between

SuccessesSuccesses FrequencyFrequency

00 3434

11 77

22 11

33 11

44 00

MoreMore 00

Page 14: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Frequency Chart

Frequency ChartEating Well

0

10

20

30

40

0 1 2 3 4 More

Days in between successes

Fre

qu

en

cy

Frequency

Page 15: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

The Chart Of Success.

Relapse Chart"Eating Well"

01234

Days since start

Con

secu

tive

days

of f

ailu

re UCL

Days inbetw eensuccesses

Page 16: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

The DataDayDay Exercise?Exercise?

Days in between Days in between successessuccesses UCLUCL DayDay Exercise?Exercise?

Days in between Days in between successessuccesses UCLUCL

11 NoNo    0.000.00 2323 NoNo 11 2.472.47

22 YesYes 00 2.472.47 2424 YesYes 00 2.472.47

33 NoNo 11 2.472.47 2525 NoNo 11 2.472.47

44 NoNo 22 2.472.47 2626 NoNo 22 2.472.47

55 YesYes 00 2.472.47 2727 YesYes 00 2.472.47

66 YesYes 00 2.472.47 2828 NoNo 11 2.472.47

77 YesYes 00 2.472.47 2929 YesYes 00 2.472.47

88 YesYes 00 2.472.47 3030 YesYes 00 2.472.47

99 YesYes 00 2.472.47 3131 YesYes 00 2.472.47

1010 YesYes 00 2.472.47 3232 NoNo 11 2.472.47

1111 NoNo 11 2.472.47 3333 YesYes 00 2.472.47

1212 YesYes 00 2.472.47 3434 YesYes 00 2.472.47

1313 YesYes 00 2.472.47 3535 YesYes 00 2.472.47

1414 YesYes 00 2.472.47 3636 NoNo 11 2.472.47

1515 NoNo 11 2.472.47 3737 YesYes 00 2.472.47

1616 YesYes 00 2.472.47 3838 NoNo 11 2.472.47

1717 NoNo 11 2.472.47 3939 NoNo 22 2.472.47

1818 YesYes 00 2.472.47 4040 YesYes 00 2.472.47

1919 YesYes 00 2.472.47 4141 YesYes 00 2.472.47

2020 YesYes 00 2.472.47 4242 NoNo 11 2.472.47

2121 YesYes 00 2.472.47 4343 YesYes 00 2.472.47

2222 NoNo 11 2.472.47 4444 YesYes 00 2.472.47

Page 17: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Data continued…….

Days in Between Days in Between SuccessesSuccesses FrequencyFrequency

00 2828

11 1111

22 44

33 00

44 00

MoreMore 00

Total number of Total number of successful successful daysdays 2828

Total number of Total number of unsuccessful unsuccessful daysdays 1616

Average days in Average days in between per between per successsuccess 0.570.57

UCL=UCL= 2.472.47

Page 18: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Frequency Chart

FrequencyChartExercising

0

10

20

30

0 1 2 3 4 More

Days in between successes

Freq

uenc

y

Frequency

Page 19: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

The Chart Of Success.

Relapse Chart"Exercising"

0

1

2

3

1 5 9 13 17 21 25 29 33 37 41

Days since start

Co

nse

cutiv

e

da

ys o

f fa

ilure

Consecutive daysof failureUCL

Page 20: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Results

My Weight quickly dropped from 193 pounds to my 183 pounds where I hit a plateau. This may be due to my workouts getting shorter in duration than when I started taking measurements. Although I stopped daily monitoring of exercise and eating habits, my weight dropped to 178 by November 25.

My Weight

182

184

186

188

190

192

194

1-Sep 21-Sep 11-Oct 31-Oct

Date

Poun

ds Pounds

Page 21: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Analysis The one failure above the UCL on the “Eating

Well” control chart is statistically significant suggesting a return to poor habits.

The rest of the failures below the “Upper Control Limit” are statistically insignificant and only suggest relapses.

Page 22: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Analysis

Though initially there was not much of a success or break in the habit, in course of time the habit changed.

This project of personal improvement is a success both physically and statistically.

Page 23: Good Bye Processed Carbs, Hello Steady Exercise. Problem Definition Too many meals and snacks consisting primarily of processed carbohydrates Too few.

Future Course Of Action Maintain current eating program When target weight is obtained, begin to add

more carbohydrates to diet to maintain weight Maintain exercise routines, especially when

other parts of life change Find new ways to exercise with children- bike

riding, swimming, ping-pong.


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