1. LIFESTYLE Objectives –State 1-2 changes you can make in your eating habits to help you lose weight –State 1-2 changes you can make to increase your daily activity

2. Your Role in Hypertension Control Lose weight Exercise Reduce your salt (sodium) intake Limit alcohol

3. Goal: 10% Weight Loss Baseline Weight 10% Weight Loss Goal Target Weight (for 10% loss) 15015135 20020180 25025225 30030270

4. 500 Eat LessMove More 1 LB = 3500 CALORIES Goal: Burn an Extra 200 Calories A Day (About 30 min. of walking) Goal: Eat 300-500 Fewer Calories a Day

5. CALORIE INTAKE Weight + “0” = estimated calories/day –Example: 300 lb man eats about 3,000 cal/day –Weight loss goal = 2500 cal/day Checkbook concept

6. [Insert image of a typical ramen noodle package and its nutrition information]

7. 10-21-06 Ramen Noodles - whole pkg. 2 16 380 If you bite it …Write it!

8. [Insert image of a calorie counting guide. We used the T-Factor 2000 Fat Gram Counter by Jamie Pope and Martin Katahn (WW Norton and Company, 1999). You may choose another publication.]

9. [Insert image of a regular (non-diet) bottle of fruit juice and its nutrition label. We chose Snapple Fruit Punch. You may choose a different product.]

10. Hidden Calories Reduced fat foods not reduced calories Condiments Alcohol Soda Juices Nuts Muffins and bagels Popcorn

11. Eating Habit Changes 1 Reduce portion sizes; use a smaller plate Eat to be satisfied, not stuffed Eat slowly and enjoy the food Keep a food record Get rid of tempting foods at home

12. Drink water before a meal Bake, broil or grill lean meats; remove fat/skin Avoid alcohol Eat more fruits and vegetables Eat less processed food Eating Habit Changes 2

13. Eating Out 1 Nutritional information available at chains Have a plan Hold the mayo/special sauces/cheese One is better than 2; small is better than large

14. Eating Out 2 Order grilled, baked or broiled, NOT fried Share a meal, or take half home Avoid “meal deals”

15. 500 Eat LessMove More 1 LB = 3500 CALORIES Goal: Burn an Extra 200 Calories A Day (About 30 min. of walking) Goal: Eat 300-500 Fewer Calories a Day

16. Exercise Guidelines ACTIVITY MENU Planned Exercise & Daily Activity 30-60 min/day total steps

17. Exercise Guidelines A minimum of 30 minutes is necessary to stimulate fat loss and improve fitness

18. Am Heart Association Recommendations Do moderately intense cardio 30 min/day, 5 days/wk OR Do vigorously intense cardio 20 min/day, 3 days/wk AND Do strength training exercises twice a week

19. Exercise Guidelines Check with your primary care physician before starting an exercise program Exercise bouts can be broken down into shorter periods: e.g., three 10-minute walks

20. Exercise Guidelines Comfortable pace: distance, not speed Symptom and action plan –Hypoglycemia –Angina

21. Exercise Guidelines Work up to 5 days/wk Make a schedule, get a plan, write it down Write your exercise time on your calendar, or keep a log

22. Exercise Guidelines Join a class at the senior center or recreation dept. Find an exercise friend Pick a new place to walk and see the community Use exercise videos/DVDs at home

23. Exercise Guidelines ACTIVITY MENU Planned Exercise & Daily Activity 30-60 min/day total steps

24. Ways to Increase Steps Take the stairs Park farther away and walk Step in place during TV commercials Walk the dog or a neighbor’s dog Mow the lawn Vacuum Get a walking partner Keep a log of your progress

26. Brainstorming Activity “What are some things you could do at YOUR post to help members make lifestyle changes?”

27. Walking Group: WAMM WAMM = “Walk a Mile or More” Features: –Arrange a group walking time –60-minute walk at a comfortable pace –Indoor exercise options: video –Weekly weigh-ins; wallet card –Support of the group

33. Weight Loss Goal: 10%