1. Wellness and Fitness Helpful Hints

2. Calories in < Calories out More calories must be burned than what is taken in to loose weight Basal Metabolic Rate: The average person will burn 1300 to 1400 calories per day just living

3. Get Organized Exercise is beneficial but sometimes less calories are burned than anticipated, and later over compensated. Exercise is beneficial but sometimes less calories are burned than anticipated, and later over compensated.

4. Calories: Value for Exercise Walking/jogging = 100 calories per mile Walking/jogging = 100 calories per mile Walk for 60 min, 3-4 miles = 300-400cal Walk for 60 min, 3-4 miles = 300-400cal Cycling: depends on rate Cycling: depends on rate 10-12 mph = 206 cal for 30 min 10-12 mph = 206 cal for 30 min 12-14 mph = 274 cal for 30 min 12-14 mph = 274 cal for 30 min 14-16 mph = 343 cal for 30 min 14-16 mph = 343 cal for 30 min Swimming light to moderate 30 min = 240 cal Swimming light to moderate 30 min = 240 cal

5. Diet Many ways to get organized Many ways to get organized To loose weight you must burn more than you eat. To loose weight you must burn more than you eat. Plan diet for the week, simple but boring and effective Plan diet for the week, simple but boring and effective Keep food journal …. My fitness pal Keep food journal …. My fitness pal Count Calories as you go Count Calories as you go Reward system Reward system ??? Many more ideas ??? Many more ideas

6. Sample Diet Breakfast Breakfast Oatmeal 1/2 cup instant Quaker Oats = 150 Oatmeal 1/2 cup instant Quaker Oats = 150 Add ½ banana (50), few nuts, sugar substitute and small amount of skin milk (1/4 cup 20cal) Add ½ banana (50), few nuts, sugar substitute and small amount of skin milk (1/4 cup 20cal) 1 Tbs ground Flax seed (increase GI motility) 1 Tbs ground Flax seed (increase GI motility) All for about 200 calories All for about 200 calories Snack: Think about 100 cal Snack: Think about 100 cal Apple/cheese stick/banana/egg…ideas Apple/cheese stick/banana/egg…ideas

7. Sample Diet Lunch Lunch Salad with vegetables and salsa (very little calories) Salad with vegetables and salsa (very little calories) Add 1 can tuna 120 cal or Add 1 can tuna 120 cal or 1 cup chopped chicken breast 150 cal 1 cup chopped chicken breast 150 cal Add black beans ½ cup 110 calories Add black beans ½ cup 110 calories Add whole fruit 100 cal Add whole fruit 100 cal Add salad dressing BE Careful Add salad dressing BE Careful Ranch dressing 2 tbs 110 Ranch dressing 2 tbs 110 Ranch light dressing 2 tbs 80 cal Ranch light dressing 2 tbs 80 cal

8. Sample Diet Lunch Totals Lunch Totals If you have salad plus protein plus dressing =250 If you have salad plus protein plus dressing =250 Feel that you need more on your salad may add beans about ½ cup for 100 ish cal Feel that you need more on your salad may add beans about ½ cup for 100 ish cal Still need more add 1 piece of whole fruit = 100 Still need more add 1 piece of whole fruit = 100 Now at 400 cal try to keep total less than 500 to have a little extra for dinner Now at 400 cal try to keep total less than 500 to have a little extra for dinner Snack 100 cal: ex whole fruit/ hand full of nuts/cheese stick other ideas Snack 100 cal: ex whole fruit/ hand full of nuts/cheese stick other ideas

9. Sample Diet Dinner (the hard meal of the day) Dinner (the hard meal of the day) Think about 4 oz of lean protein Think about 4 oz of lean protein Think about vegetables Think about vegetables Think about a small amount of starch Think about a small amount of starch Think about being comfortable after a meal, but NOT “topped off” or “stuffed” slightly less than full is ideal Think about being comfortable after a meal, but NOT “topped off” or “stuffed” slightly less than full is ideal

10. Chicken Breast 4 0z 260 cal Chicken Breast 4 0z 260 cal Vegetables ½ cup corn 66 cal Vegetables ½ cup corn 66 cal Salad Salad Salad Dressing 1TBS 80-110 cal Salad Dressing 1TBS 80-110 cal Rice 1 cup 205 cal Rice 1 cup 205 cal Or Pasta 2 oz 210 cal Or Pasta 2 oz 210 cal Pasta sauce (no meat) 80 cal Pasta sauce (no meat) 80 cal

11. Sample Diet Dinner Total 600-700 cal Dinner Total 600-700 cal Total for the day: approximately 1400-1500 cal per day Total for the day: approximately 1400-1500 cal per day

12. Calorie Deficit Need to achieve a calorie deficit by eating less or exercising more. Need to achieve a calorie deficit by eating less or exercising more. Tricks Tricks Increase water intake. Consider drinking 8 oz of water before you eat anything Increase water intake. Consider drinking 8 oz of water before you eat anything Increase protein and decreasing starch intake helps hunger Increase protein and decreasing starch intake helps hunger Less sugar helps fight the “food addiction” Less sugar helps fight the “food addiction”

13. Wellness and Fitness Questions Questions Personal helpful hints that anyone would like to share Personal helpful hints that anyone would like to share Reward systems/goals Reward systems/goals