Nutrition On the GoEating for the LONG run!
Snow Man Marathon
• Free Nutrition Program today• Free Lunch today• Free use of wellness center for 6 weeks• Free Body composition, lung capacity, blood
pressure and cholesterol screening today• Web site for weekly tips• Submit mileage logs weekly (online or to
Wellness Center) for prizes
Snow Man Marathon
• You have 6 weeks to complete the 26.2 mile marathon
• Each week will feature different tips and contests
• The goal is to establish a habit of regular exercise – not finish in the fastest time
Snow Man Marathon
• Finish Line is March 5 – Spring Health Fair
• Retest your cholesterol (regular health fair price)
• Body composition, lung capacity and blood pressure will be available
• Drawing for all finishers for 1 year membership
Thumpety, Thump, Thump – Look at Frosty GO!
Exercise benefits:
• Calorie needs decrease as we age
• Building muscle increases metabolism
• Helps decrease “stress” eating
• Decreasing calories only will hit a plateau
• Raises HDL, lowers BP and blood sugar
THE SNOWMAN
• The 3 layers
• Made of solid water
• Carrot for a nose
• Shrinks when weather gets warm!
• Smiling face
THE SNOWMANCarbohydrate –
The Bottom Layer• Our main source of energy• Spares muscle glycogen • Not all created equally
– Simple vs. complex– Enriched vs. whole grain
• Inadequate carbohydrate intake can lead to:– Protein/muscle breakdown– Decreased ability to burn body fat
Try some new grains
• Bulgar wheat
• Quinoa
• Soy products
• Brown rice
• Miller’s bran
• Flax Seed or oil
What do you get when you cross a snowman with a polar bear?
• A: A “brrrrr” “grrrrrr”
THE SNOWMANProtein – Middle Man
• Immune function
• Hormone production
• Build and repair muscle tissue
• Optimize carbohydrate storage in muscles – eat carbohydrate + protein after exercise
• Help stabilize blood sugar levels when consumed with a carbohydrate meal/snack
Gibala, MJ. Protein Nutrition and Endurance Exercise: What Does Science Say? Gatorade Sports Science Institute, Sports Science Library. Accessed 3/06/07. Available: http://www.gssiweb.com/Article_Detail.aspx?articleid=719&level=3&topic=2
THE SNOWMANFat – A little on the top
• Unlimited storage capacity –EMERGENCY ENERGY
• Carbohydrates not used for energy are easily stored as body fat
• Fat is not a fast or efficient source of energy –sluggishness during exercise if you eat too much
• During exercise – trained vs. untrained people and women vs. men burn a higher % calories as fat
• Some fat in the diet is necessary to absorb some nutrients, vitamins and anti-oxidants (carotenoids).
Choose Healthy Fats
Choose These:• Avocado• Canola oil• Fatty fish – salmon• Flax seeds• Natural nut butters• Nuts, seeds• Olives, olive oil
Eat less of these:• Saturated fat• High fat animal and
dairy products• Coconut oil• Palm, palm kernel oil• Trans fats – partially
hydrogenated oils
Nutrition Label
• Serving Size
• Dietary Fiber
• Protein
Q: What do you call a snowman in the summer?
A: A puddle!
What do we have in common with snowmen?
• Dehydration can start within 15-20 minutes
• Even a 1% fluid loss impairs performance
• Thirst may not “kick in” until 2% fluid loss – or 3 lbs (6 cups) for a 150-lb person
WATER
BeveragesIncreaseWater
Milk
Tea
Q: What is a snowman’s favorite drink?
A: Iced Tea!
BeveragesDecrease
Diet and Regular pop
Coffee
Sugar-free drinks
Juice
Signs of Dehydration• Headache
• Thirst, dry mouth
• Weakness, fatigue
• Nausea, vomiting
• High body temperature
• Muscle cramps – legs
• Dizziness, confusion
• Weak, rapid heart rate
• Lack of coordination & judgment
Horswill, CA. Signs of dehydration. Gatorade Sports Science Institute, Sports Science Library. Accessed 3/7/07. Available: www.gssiweb.com/Article_Detail.aspx?articleid=428
Vitamins and Minerals
• Athletes who are at risk for inadequate intake:– Restrict energy intake/severe weight loss practices– Eliminate one or more food groups from diet– Consume high carb, low vit/min-dense foods
• Women more likely to lack calcium, iron and zinc• Some vitamins and minerals compete with each
other for absorption (mega doses)• Insurance policy – daily multi-vitamin/mineral,
plus extra calcium for women
Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. JADA 2000;100(12):1543-1566.
Weight Loss Success
• Regular physical activity
• Moderate reductions in calorie intake
• Healthy eating patterns and behaviors
• Keep records of food intake, physical activity, and goals – submit with miles
• Be mentally ready and committed
Spring is Just Around the Corner!
BEFOREAJ Snowman Marathon
AFTERAJ Snowman Marathon
It’s all in the numbers
• You must lower calories in or raise calories burned
• Lower calorie needs as we age
• You can lower calories without hunger
Slow and Steady Wins the Race!
• Rapid weight loss is usually water
• Metabolism slows
• Changes need to be gradual and long term
Eating for the LONG run
Scale is not best measure of success
Small changes you make for a life time
Focus on POSITIVE – what foods are you adding, not taking away
All foods can fit – decrease frequency and portion size
Each pound of fat = 3500 calories (500/day)
Satiety
• Feeling of satisfaction after a meal that lasts until the next meal
• Studies show most people eat the same weight, not calories, of food at meals
• The more satisfied you feel at one meal, the less you will eat at the next
So . . . Which foods?
• Water-rich
• Protein
• High fiber
Naturally Water Rich
• Fruits (not juices)
• Vegetables
• Broth-based soups
• Pasta and Rice
• Yogurt
• Eat fruit for dessert at most meals
• Enjoy desserts 1-2 times per week
Protein
• Beans
• Lean meat and cheese
• Nuts - watch portion
• Milk and yogurt
Fiber Rich Foods
• Beans
• Fruits – not juices, skins on
• Vegetables – especially non-starchy
• Whole wheat bread, rice and pasta
• High Fiber cereal
• Goal 35 grams/day
What is the key to success?
• Change focus from negative – (What foods I have to stay away from) to positive (What foods does my body need to be healthy?
• Make long-term changes we can live with the rest of your life
• Eat filling, low-energy dense foods at most meals so you can still enjoy small portions of calorie dense foods
Keep the Fire Burning!
• Eat often, every 3 to 4 hours
• Eat enough to support life!
• Be physically active most days of the week (run/walk)
• Pump some iron to help build muscle
Snack time
Make sure it meets one of these categories
• High Fiber• High Water• High Protein
Snack Time
3 cups air-popped popcorn vs.1 cup watermelon
½ cup almonds vs. 3 rice cakes
1 cup rice krispies/milk vs. 1 c. All Bran/milk
Summary
• Enjoy breakfast every day– 2 servings of high fiber bread or cereal– 1 serving protein– 1 serving of milk– 1 serving of fruit
What does a Snowman Eat for Breakfast?
Frosted Flakes!
The Plate
800-900 Calories
The New Plate
400-500 Calories
Lunch and SupperThe NEW plate
• 2-3 ounces of protein
• 1 fruit
• 2-3 servings of vegetable
• 2 servings of starches – high fiber
• 1 serving of milk
Q: What did one snowman say to the other snowman?
A: “Do you smell carrots?”
You Can Do It!
• Is your mental tape supportive and friendly?
MENU PLANNING EXERCISE
• 7 day plan
• Have ingredients on hand
• Vary portions – not food for your family
• Reduce grocery bill – fewer unplanned purchases
Questions???
Paper Plate Project
• Eating out
• No separate meals for family
• What to do about mixed meals (spaghetti)
• No calorie or fat-gram counting
• All foods can fit
Q:Who is a snowman’s favorite aunt?
A: Aunt Arctica!