3QuestionWhat is the average restaurant portion size served (ie how many more times than what we should be eating?)2 X X X 6X X
44 X: When Less is More – Reduce your portion size McDonalds:Big Mac = 550 caloriesLarge Fries = 540 caloriesSweet Tea = 230 calories1320 caloriesApplebees:Pecan Crusted Chicken Salad = 1360What can we do to eat less at restaurants?Fast food restaurant hamburgers are one example of the increase in portion size and calories since the 50s when they first became popular. In 1957 the average fast food hamburger weighed one ounce and had 210 calories. Today the average size is 6 times that with over 600 calories. This is the average size of a one-patty hamburger. There are many other hamburger choices that are “super-sized.” A double hamburger can top 1,000 calories.
5Question What does BMI stand for? Bonus question for 100 pts: What is an ideal BMI?
6Know Your Body Mass Index (BMI) < 18 = underweight= desirable25 – = overweight>30 = obeseBmi-calculator.netBmi-calculator.comHow to you get and keep you BMI in a normal range?
7Question What another name for trans fats? How do you know if a food product has trans fats in it?
13QuestionDAILY DOUBLEHow many teaspoons of sugar in a 20 ounce soda? 5; 12; 17; 22
14Drastically Reduce Soda Consumption A 20 ounce soda has 17 tsp of sugarThe average teenager drinks 600 cans per yearThe average adult drinks 56 gallons per yearLead to increased obesityDepletes the body of vital nutrientsAverage pH – 3.0AVOID ALL HIGH FRUCTOSE CORN SYRUP
16Mountain Dew: 3.25What are healthy things you can drink?
17Question How many minutes of exercise should we get per day minimally? Bonus – What are the 3 components to any well rounded fitness program?
18Get Physical30 minutes3 Components of a well-rounded exercise routine: weight training, aerobic exercise and flexibility.Push Ups – How many can you do? 200 point bonus whoever is willing to do 10 pushups (woman) / 25 pushups (man)
19QuestionHow many hours of sleep does an adult need for optimal health?Bonus question – Getting too much or too little sleep contributes to what disease?
20REST Most Adults need 7 – 8 hours per night Teens need 9 hours per nightGetting less than 6 or more than 9 hours of sleep per night increases risk of diabetes (study out of Boston University School of Medicine)
21QuestionHow many hours per week does the average teen spend on “screen time?” includes TV, computer, video games, smart phones and textingHow many hours per day does the average adults watch TV
22Screen Time StatsTeens spend on average 42 hours of screen time per weekBoys spend 72 minutes a day on average playing video gamesAmericans watch on average 4.5 hours of TV/day
23Improve Your Posture Let’s do a posture check! Your head weighs about as much as a bowling ballYour ear, shoulder, hip and ankle should form a straight line.Have your shoulder blades touch the back of your chair.What system lives inside the spine?
27How Many Thoughts Do You Have Each Day? 10,00020,00030,00040,00050,00060,000
2860,000 Thought Per DayNumber of murders seen on TV by the time a child finishes elementary school: 8,000Number of violent acts seen on TV by age 18: 200,000Average child sees 10,000 junk food commericals per year95% of your thoughts are the same as yesterday80% of your thoughts are negativeThe mind is a computer:What are things you can do to clean your hard drive?
29Summary Know your BMI and keep it within normal range Eliminate bad ingredients such as HFCS and trans fatEat at homeReduce/eliminate soda consumptionShoot for hours of sleep per night30 minutes of exercise per dayReduce your screen timeDo a posture checkThink about what you are thinking about