1. Weight Loss Challenge

2. Welcome! Mobile phones turned off Write down all your questions

3. Who has lost weight this week? Congratulations!

4. How are you feeling? How are your energy levels? Are you sleeping differently? How are your bowel movements? Are you craving sweet foods? How do your clothes feel on you?

5. Bone Health What happens our bones as we get older? 1.Bones consist of collagen - a protein that provides the foundation for bone shape and calcium phosphate (a mineral that strengthens bones and makes them more durable) 2.Over the course of your life your bones are gradually being renewed and replaced. At around 30, your bone strength reaches a maximum [Peak bone mass] 3.After 35, we gradually begin to lose more bone mass than is replaced. This is a normal part of ageing, but for some people it can lead to osteoporosis and an increased risk of fractures. 4.Calcium is needed for the normal maintenance of teeth and bones and Vitamin D helps us absorb calcium.

6. Adult’s intakes should be at least 800mg of calcium per day and 5ug of Vitamin D For women over 50, a total daily intake of 1200mg calcium (alone or in combination with 20ug of Vit D) may reduce the risk of bone loss which may contribute to a reduction in the risk of bone fracture Dairy products are the main source of calcium in the diet. The main source of vitamin D is the action of direct sunlight on exposed skin but you are at risk of vitamin D deficiency if you cover up outside, avoid the sun, or have darker coloured skin. How much calcium and Vitamin D do we need everyday?

7. Getting sufficient Calcium and Vitamin D 3 tablets provide = 1000mg of calcium One solution – Xtracal A balanced diet should provide the calcium we need but if this is proving difficult, Xtra-Cal is a calcium supplement with added vitamin D3 and magnesium to support strong bones and teeth. Each daily serving is rich in Vitamin D providing 45% of the RDA and is necessary for calcium absorbtion

8. Next Week Sugar

9. Don’t forget To bring pen and paper Keep a log of everything you eat and drink over the next week and bring it with you to the next meeting Bring along a friend!