2. Steps to Achieving a Healthy Life Style as an Adult Kate Matthews

3. Nutrition What is it?  The process of providing or obtaining the food necessary for health and growth. Why is it Important?  What you put in your body affects your every day living.

4. BMI and your Health  BMI (bass body index) calculates the amount of mass on your body according to your height and weight Example: Height: 5’10 (70 Inches); Weight: 152 Underweight- > 18.5 Normal- 18.5-24.9 Overweight- 25-29.9 Obese- 30-34.9 Severe Obese- 35-39.9 Morbidly Obese- 40- < BMI Calculation: [152 (70) 2 ] 703 21.81

5. New vs. Old Food Pyramid Too many carbohydrates= FAT In 2011, the United States Department of Agriculture changed the 1992 food pyramid to “my plate”. My plate stresses the importance of having a well portion diet

6. Mistakes about Dieting  Do NOT skip any meals, especially breakfast  The idea of skipping meals to lose weight unhealthy.  If you skip meals during your diet you…  A) can cause hypoglycemia  B) will have malnutrition  C) will affect how you function during your daily active

7. 2 Key Requirements for a Successful Diet  1)Positive attitude 2) Have a plan +

8. Key Foods to have in your diet  1) Fruit 3-5 servings daily  2) Vegetables 3-5 servings daily  3) Protein (Chicken, fish, eggs etc) 2-3 servings daily  4) Whole grains 3-5 servings daily  5) Water 8-12 cups daily

9. Foods to Stay Away From  Anything that says “diet”  High carbs  High fats  Oils, sat. fat, trans fat  Frozen diet meals- high in sodium  Fast food  High sugars

10. Keep Track of your Day  When you keep track of your food/calorie intake, you will get better results because…  You will know when you consume too much  Learn how to control calories  Avoid from binge eating (over-eating)

11. Keep Track of your progress  Do a weekly weigh in because  You can see what you’re doing right/wrong  It will help motivate you  Gives you statistical proof of your results

12. Have 6 Healthy Meals a day  Males- Around 1,800-2,200 depending on height/weight/ workout regimen  Females- Around 1,200-1,600 depending on height/weight/ workout regimen

13. Successful and Unsuccessful Diet Plans Successful  Low fat and low carb diet with high protein and high exercise Unsuccessful  “Fad” diets such as “the cottage cheese diet”, “the 17 day diet”, “south beach diet”.  You may get quick results but they won’t last

14. Successful Diet Supplements Successful  EAT HEALTHY AND EXERCISE!  THERE IS NO MAGIC PILL! MAGIC PILL! Unsuccessful  Hydroxcut  Alli  HCG  Dexatrim Max  Slimquick  Etc, Etc, Etc

15. Importance of Vitamins  Why do you need them?  They reinsure your body gets exactly what it needs  They help your body recover faster  Besides nutrition reasons, they keep you generally healthy

16. Best and Worst Exercise Plan Best  High cardio and weight training  Example: ½ hour on elliptical then a 20 minute arm workout circuit Worst  All cardio with no weight training  Too much cardio actually builds fat

17. There is NO Miracle Pill  Diet pills are filled with empty promises  You may see short term results  Not good for heart or liver  Can cause serious illness or death

18. Avoid consumption of Tabaco and Alcohol Tabaco  Slows you down  Makes you less motivated  Affects your lungs which affects your workout Alcohol  Extra calories  It’s a depressant- slows you down  Ruins the past 72 hours of your workout

19. Dangers of Obesity  Diabetes  High blood pressure  Sleep apnea  Death

20. Importance of Sleep while Dieting  Allows you to recover  Gives you energy  Keeps you from over eating

21. Importance of Water  Helps maintain body fluids  Water helps maintain bowel functions  Energizes muscles for workouts  Keeps you hydrated  Zero calories