1. Fitness & Nutrition by the Book Presented by: Bill Byron, Health & Safety Advisor

2. Session Objectives You will better understand : What our history is with food & exercise Benefits of being physically active Why you should eat healthy How to maintain for a better - Quality Of Life

3. History Lesson Average American spent most of the day preparing meals and gathering, growing & harvesting 1900 1 st fast food restaurant – White Castle 1921 McDonald’s introduces the “Speedy Service System” – 2010 revenue, $24.075 billion 1940 The IBM 5100, first portable computer 1975 The big explosion in 'outsourcing‘ for overseas manual labor 1990’s Americans want it now; faster with less effort 2000’s

4. –Prevent illness and disease –Reduce medical bills –Feel more energetic –Look better –Live a longer, happier life - QOL Benefits of Fitness & Nutrition

5. Fitness & Nutrition by the Book “Excess body weight does not suddenly appear; it tends to creep up on you. It is a gradual process that takes months, years and decades. If you gain only a little weight every year, it doesn’t take too many years before you become obese.” – Steven G. Aldana, PH. D.

6. More than 60% of American adults do not get enough physical activity to provide health benefits. Source: Center for Disease Control Did You Know?

7. For good health, trying to lose or maintain weight Only way to maintain weight loss is to be engaged in regular physical activity and maintain a healthy diet Reduces the risk of cardiovascular disease and diabetes Source: WELCOA Why is Physical Activity Important?

8. Increased strength of bones, muscles and connective tissue Decrease fat mass Decrease resting heart rate, blood pressure & cholesterol More energy (sleep better) Increase flexibility Reduce anxiety Benefits of Physical Activity

9. Healthy weight achievement Increased metabolism Enhanced quality of life Boost immune system Mental health More Benefits

10. Cardiovascular disease High blood pressure High cholesterol Adult-onset diabetes Osteoporosis Risk for colon cancer Obesity Therefore, we reduce our risk of:

11. Who Can Benefit From Physical Activity? Everyone!

12. Target Area Be Physically Active

13. Frequency: 3+ workouts per week Intensity: - Maximum Heart Rate - Rate of Perceived Exertion - Talk Test Time: 3-5 minute warm up, 20-60 minutes in specified heart rate zone, cool down Type: Walking, jogging, cycling, hiking, dancing, etc. Use the F.I.T.T Principle…

14. Be Physically Active Maximum Heart Rate (MHR) Work out between a range of 65%-85% MHR →To calculate MHR = [220-Age] →To calculate the range of your exercise intensity, multiply your MHR by.65 and.85 Your goal is to work out at a recommended range of 65%-85% of your maximum heart rate Calculate your level of intensity…

15. Be Physically Active 1 = Sitting in a chair 2 = Easy walk 3 = Warm-up for exercise 4 = Brisk walk 5 = Exerting but I can do this for an hour 6 = Challenging myself and can only do this for another 30 minutes 7 = Working hard and can probably only go for another 15 minutes 8 = Breathing heavy through an open mouth and could do this for 5 more minutes 9 = Out of breath but could probably do this for another 30 seconds to 2 minutes 10 =I have to stop Work out between 5 and 8 Rate your perceived exertion…

16. Be Physically Active Set up a treadmill or stationary bike in front of the TV Make use of your lunch break Stretch at your desk Park your car farther away at the grocery store or work Take the stairs instead of the elevator Fit exercise in…

17. Be Physically Active Write workout time into your calendar Do chores like mowing the lawn, raking leaves, or gardening Walk/run the dog, increasing time and speed little by little Wake up 30 minutes earlier and get an early morning workout I’m bored – spice up your routine Fit exercise in cont.…

18. What is the best exercise? Anything that gets you moving!

19. Muscular Flexibility Aerobic Components of Physical Fitness

20. Running, walking, cross country skiing, bicycling Aerobic Fitness

21. Muscular Fitness Weight Lifting, Push-Ups, Body Weight & DVDs

22. Flexibility Stretching, warm-up & cool-down

23. Yoga, Pilates, Tai Chi Reduce stress Increase strength Increase flexibility Increase energy Exercise Your Body & Mind

24. U.S. Surgeon General, CDCP, American College of Sports Medicine recommends: Minimum of 30 minutes Moderate-intense physical activity Most days of the week. How Much Exercise Do I Need?

25. Lack of Energy Social Influence Lack of Time Overcoming Those Barriers….

26. Those who think they do not have time for bodily exercise will sooner or later have to find time for illness. ~Edward Stanley Stay Motivated!

27. There are 1440 minutes in every day... Schedule 30 of them for physical activity. Making Physical Activity a Part of Your Life

28. QUESTIONS ANY

29. 1 The Evolution of the Plate 2 Accessibility to Fast Food 3 Processed Foods 4 Food Claims 5 SERVING SIZES A Nutrition History Lesson

30. Evolution of the Plate Pre - 1970s –8 to 9 inch plates Today –12 inches

31. Americans average more than 4 fast food meals per week People who consume fast food regularly had a higher intake of energy (calories) from fat, saturated fat, sodium and carbonated soft drinks Accessibility to Fast Food

32. So, instead of eating these…

33. Try these…

34. What’s on Your Plate?

35. What Can We Do to Eat Better? Keep it S.I.M.P.L.E.

36. The Right Carbohydrates Immediate energy source for the body Fruits, vegetables, legumes & whole grain S kip the Processed Carbs

37. White Bread “like eating a candy bar!” = High glycemic foods create spikes in the insulin response, which leads to a crash in your glucose level When glucose dips the brain starves and screams for glucose

38. Healthy Grains Why? –Rich source of intact vitamins and minerals –Packed with more FIBER! –Provide energy for your body –Can help reduce cravings and blood sugar spikes

39. Healthy Grains Instead ofChoose White flour½ white, ½ wheat White riceBrown or wild rice, whole wheat couscous, quinoa, bulgur, barley Dry bread crumbsPanko bread crumbs, crushed bran cereal or rolled oats Enriched pastaWhole wheat pasta Rice or sugar cerealsWhole wheat, bran, oat bran or oat based cereals Instant oatmealSteel cut oatmeal

40. I nclude a Handful of Nuts Flavor, health and enjoyment in one bite Commonly eaten food in societies that live the longest A palm full per day

41. M ore Water, Please … We need approximately eight 8 oz glasses of water a day (64 ounces) The human body can live weeks with out food, but only a few days with out water

42. P ass on the… Trans & Sat. Fats Instead enjoy monounsaturated fats (i.e. olive oil, canola oil, avocados) Limit red meat to 2 servings per week Include omega-3 fatty acids (i.e. fatty fish, walnuts, omega-3 eggs, whole soy foods)

43. FAT Trans Fats - Raises LDL “lousy” cholesterol and triglycerides - Increases risk of chronic diseases - Decreases HDL Saturated Fats - Raises LDL “lousy” cholesterol and triglycerides - Increases risk of chronic diseases Unsaturated Fats - Improves LDL-cholesterol, triglycerides, HDL-cholesterol - Reduces risk of chronic disease Types of Fat

44. Healthy Fat Substitutes Instead ofChoose Powdered creamersLow-fat creamers Full fat dairyLow-fat dairy Cheddar or hard cheesesLow-fat cheeses Heavy creamEvaporated skim milk, low-fat cream or fat-free whipped cream Ricotta cheeseFat free ricotta or cottage cheese EggsEgg whites or egg substitute ButterSmart balance or similar spreads without trans fats Regular mayonnaiseFat-free mayo, low fat sour cream, canola oil based mayo

45. L ots of Fruits & Veggies Loaded with nutrients Deeper the color, the better for you There is no limit

46. Proteins Building block for the body Keep your dairy low-fat Good sources: Skinless chicken, low-fat dairy products, fish, beans, whole soy foods, egg whites E at Lean Protein

47. Grocery Store Tips

48. Fruits Meats Vegetables Dairy Whole Grain Bread Perimeter Shop

49. Healthy Snacking Options

50. Instead ofChoose ChipsBaked chips, soy crisps, or whole grain crackers Fatty or refined side dishesVegetables or side salad Iceberg lettuceDark leafy greens (spinach, arugula) Dried fruit and juiceRaw, whole fruit Creamy salad dressingsOlive oil based or vinaigrette dressings Croutons and bacon bitsNuts and fruit on salads Process peanut butterNatural peanut butter or almond butter

51. Portion Distortion

52. Larger portions add up 100 extra calories per day 10 pound weight gain per year Maintaining a healthy weight is a balancing act Calories In = Calories Out Maintaining a healthy weight is a balancing act Calories In = Calories Out

53. Guess the calorie difference! Bagel 350 calories140 calories 210 calories ! 20 Years Ago 3-inch diameter Today 6-inch diameter

54. *Based on 130-pound person How long would you have 210 to rake leaves to burn about 210 calories*? 210 Increased size: 210 MORE calories 50 minutes

55. Guess the calorie difference! Cheeseburger 590 calories333 calories 257 calories! Today20 Years Ago

56. *Based on 130-pound person How long would you have 257 to lift weights to burn about 257 calories*? 257 Increased size: 257 MORE calories 1 hour and 30 minutes

57. Pepperoni Pizza 20 Years AgoToday 500 calories850 calories Guess the calorie difference! 350 calories!

58. *Based on 160-pound person 350 How long would you have to golf – walking and carrying clubs – to burn about 350 cal*? 350 Increased size: 350 MORE calories 1 hour

59. Larger portions add up 3,500 calories = 1 pound Maintaining a healthy weight is a balancing act Calories In = Calories Out Maintaining a healthy weight is a balancing act Calories In = Calories Out

60. Eat Healthy What is a calorie? Energy supplied by food and burned during activity Basal Metabolic Rate = the amount of energy (calories) your body needs to function every day http://health.discovery.com/centers/heart/basal/basal.html Weight loss = creating a calorie deficit Burn more calories than you consume Creating a 3500 calorie deficit per week is equal to one pound of fat loss Combination of diet + exercise Eat the right amount of calories…

61. Target Areas Maintain for QOL

62. 80/20 Rule

63. Maintain for QOL Attitude affects both your physical and emotional health Maintain a positive attitude A well-balanced life promotes wellness Balance work, family, social life, and your individual needs

64.  Create an Action Plan: 1.Decide what you want (your goal) 2.Visualize achieving this goal 3.Write it down 4.Include details 5.Reread it often 6.Reward yourself “There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey Ok, Now What?

65. Behavior Change!

66. Resources Fat Secret http://www.fatsecret.com http://www.calorieking.com Calorie King

67. NH Local Government Center www.nhlgc.org US Department of Agriculture www.mypyramid.gov Centers For Disease Control www.cdc.gov The Way To Eat www.thewaytoeat.net The National Women’s Health Information Center www.4women.gov The May Clinic www.MayoClinic.com National Cancer Institute www.cancer.gov National Osteoporosis Foundation www.nof.org Websites

68. QUESTIONS ANY