Nutrition On the Go Eating for the LONG run!

1. Nutrition On the GoEating for the LONG run!

2. 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

3. 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

4. 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

5. 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

6. THE SNOWMAN • The 3 layers • Made of solid water • Carrot for a nose • Shrinks when weather gets warm! • Smiling face

7. 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

8. Try some new grains • Bulgar wheat • Quinoa • Soy products • Brown rice • Miller’s bran • Flax Seed or oil

9. What do you get when you cross a snowman with a polar bear? • A: A “brrrrr” “grrrrrr”

10. 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

11. 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).

12. 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 Choose Healthy Fats

13. Nutrition Label • Serving Size • Dietary Fiber • Protein

14. Q: What do you call a snowman in the summer? A: A puddle!

15. What do we have in common with snowmen? WATER • 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

16. Beverages Increase Water Milk Tea Q: What is a snowman’s favorite drink? A: Iced Tea!

17. Beverages Decrease Diet and Regular pop Coffee Sugar-free drinks Juice

18. 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

19. 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.

20. 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

21. Spring is Just Around the Corner! BEFORE AJ Snowman Marathon AFTERAJ Snowman Marathon

22. 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

23. Slow and Steady Wins the Race! • Rapid weight loss is usually water • Metabolism slows • Changes need to be gradual and long term

24. 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)

25. 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

26. So . . . Which foods? • Water-rich • Protein • High fiber

27. 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

28. Protein • Beans • Lean meat and cheese • Nuts - watch portion • Milk and yogurt

29. 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

30. 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

31. 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

32. Snack time Make sure it meets one of these categories • High Fiber • High Water • High Protein

33. 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

34. 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!

35. The Plate 800-900 Calories

36. The New Plate 400-500 Calories

37. 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

38. Q: What did one snowman say to the other snowman? A: “Do you smell carrots?”

39. You Can Do It! • Is your mental tape supportive and friendly?

40. MENU PLANNING EXERCISE • 7 day plan • Have ingredients on hand • Vary portions – not food for your family • Reduce grocery bill – fewer unplanned purchases

41. Questions???

42. 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

43. Q:Who is a snowman’s favorite aunt? A: Aunt Arctica!