Eating and Exercising for

Better HEALTH

PresentersCheryl SmithJonell Hinsey

How can you shave 100 calories from your diet

Remove sk

in from ch

icken

Use

skim

milk

inste

ad o...

Use

musta

rd in

stead of...

Remove ch

eese fr

om a ...

All of t

he above

20% 20% 20%20%20%1. Remove skin from chicken

2. Use skim milk instead of whole milk

3. Use mustard instead of mayo

4. Remove cheese from a hamburger

5. All of the above

All protein sources are found in meat?

True

False

50%50%1. True2. False

Nuts

Beans

Sunflower Seeds

Healthy Eating

IS• Feeling great• Having more energy• Keeping yourself as healthy

as possible

NOT• Strict nutrition philosophies• Staying unrealistically thin• Depriving yourself of the

food you love

Healthy eating begins with learning how to “eat smart”- It’s not what you eat, but how you eat.

Finding a Healthy Balance

• Get at least 150 of moderate Or 75 minutes of vigorous physical activity each week

• You may need more activity to lose weight or keep off weight you’ve lost (up to 300 minutes or more of moderate – or 150 minutes

Between the Calories you eatAnd Those youburn

Set yourself up for success (Lifestyle Changes)

• Simplify• Start slow and make

changes to your eating habits over time

• Every change you make to improve your diet matters

Simplify

• Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, varitety and freshness – then it should be easier to make healthy choices. Focus on finding food you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

Start Slow/Make Changes Over Time

• Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan.

• As your small changes become habit, you can continue to add more healthy choices to your diet.

Make small steps

Add a salad Switching butter to olive oil

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is MODERATION.

Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body

MENTAL BLOCK???

• Trying not to think of certain foods as “off limits.”

When you ban certain food groups, it is natural to

want those foods more, and then feel like a failure

if you give in to temptation.

Smaller Portions???

When eating out, choose an Appetizer instead of an entrée.Split a dish with a friend OROrder off the kids menu

At home, use a smaller plate.A serving of meat, fish or chicken. Should be the size of a deck cards. A teaspoon of oil or salad dressing is about the size of a matchbook.And a slice of bread should be the size of a CD case.

It’s not just what you eat, it’s how you eat:

• Take time to chew your food and enjoy mealtimes

• Listen to your body• Eat breakfast, and eat smaller meals

throughout the day.

Replace High Calorie Foods with Low Calorie Foods

• Greens• Sweet vegetables• Fruits

Eat healthy Carbs and Whole Grains

• Make sure you’re really getting whole grains.

• Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain!

• Look for the new Whole Grain Stamp. (If there is no stamp look for the words “whole grain” or “100% whole wheat” and check the ingredients

FIBER (20-20 grams a day)

• Found in – Fruit– Vegetables– Whole grains

Helps you feel full faster and longer. Keeps your blood sugar stable

Enjoy Healthy Fats & Avoid Unhealthy Fats

• Healthy Fats– Plant oils like canola oil, peanut oil, and olive

oil. Avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).

– Polyunsaturated fats, including Omega-3 and Omega-6 (found in fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements; other sources are unheated sunflower, corn, soybeans, and flaxseed oils and walnuts)

Reduce or Eliminate from your diet• Saturated fats

– Red meats and whole milk dairy products

• Trans fat– Vegetable shortenings,– Margarines– Crackers– Candies– Cookies– Snack foods– Fried foods– Baked goods– Other processed foods

Limit Sugar, Salt, and Refined Grains

Sugar Salt

Refined starches

Fiber –Rich Diet

Drink lots of

Pay Attention to Food Labels

Empowering People Through Faith and Fitness

Physical Activity Survey

Does your health prevent you from being physically active?

Yes N

o

50%50%1. Yes2. No

Think about the moderate activities you do when you are not working. Moderate activities

include walking, bicycling, vacuuming, gardening, or anything else that causes some

increase in breathing or heart rate.

In a usual week, do you do moderate activities for at least 10 minutes at a time?

Yes N

o

50%50%

1. Yes2. No

How many days per week do you do moderate activities for at least 10 minutes at a time?

Once

Twice

Three

Four

Five Si

x

Seve

n

14% 14% 14% 14%14%14%14%

1. Once2. Twice3. Three4. Four5. Five6. Six7. Seven

On days when you do moderate activities for at least 10 minutes at a

time, how much total time per day do you spend doing these activities?

10-20 20-30

30-40 40-50

50-60

20% 20% 20%20%20%1. 10-202. 20-303. 30-404. 40-505. 50-60

Now, think about the vigorous activities you do when you are not working. Vigorous activiteis include running, aerobics, heavy yard work, or

anything else that causes large increases in breathing or heart rate.

In a usual week, do you do vigorous activities for at least 10 minutes at a

time?

Yes N

o

50%50%

1. Yes2. No

How many days per week do you do these vigorous activities for at least 10 minutes at a time?

17% 17% 17%17%17%17%1. Once2. Twice3. Three4. Four5. Five6. More than Five times

On days when you do vigorous activities for at least 10 minutes at a time, how much total time per day do you spend

doing these activities?

10-20 20-30

30-40 40-50

50-60

20% 20% 20%20%20%

1. 10-202. 20-303. 30-404. 40-505. 50-60

Do you work?

Yes N

o

50%50%1. Yes2. No

When you are at work, which of the following best describes what you do?

Mostl

y sitti

ng or standing

Mostl

y walk

ing

Mostl

y heavy l

abor or p

h...

33% 33%33%

1. Mostly sitting or standing

2. Mostly walking3. Mostly heavy labor

or physically demanding work

How often do you visit the parks or playgrounds...

Less

than once a w

eek

Once

a week

Seve

ral times a

week

Once

a day

Rarely/Never

20% 20% 20%20%20%1. Less than once a week

2. Once a week3. Several times a

week4. Once a day5. Rarely/Never