Fitness & Nutrition by the Book

1. Fitness & Nutrition by the Book Presented by: Bill Byron, Health & Safety Advisor

2. Session Objectives You will better understand : What our history is with food & exercise Benefits of being physically active Why you should eat healthy How to maintain for a better - Quality Of Life

3. History Lesson 1900 1921 1940 1975 1990’s 2000’s Average American spent most of the day preparing meals and gathering, growing & harvesting 1st fast food restaurant – White Castle McDonald’s introduces the “Speedy Service System” – 2010 revenue, $24.075 billion The IBM 5100, first portable computer The big explosion in 'outsourcing‘ for overseas manual labor Americans want it now; faster with less effort

4. Benefits of Fitness & Nutrition • Prevent illness and disease • Reduce medical bills • Feel more energetic • Look better • Live a longer, happier life - QOL

5. Fitness & Nutrition by the Book “Excess body weight does not suddenly appear; it tends to creep up on you. It is a gradual process that takes months, years and decades. If you gain only a little weight every year, it doesn’t take too many years before you become obese.” – Steven G. Aldana, PH. D.

6. Did You Know? More than 60% of American adults do not get enough physical activity to provide health benefits. Source: Center for Disease Control

7. Why is Physical Activity Important? • For good health, trying to lose or maintain weight • Only way to maintain weight loss is to be engaged in regular physical activity and maintain a healthy diet • Reduces the risk of cardiovascular disease and diabetes Source: WELCOA

8. Benefits of Physical Activity • Increased strength of bones, muscles and connective tissue • Decrease fat mass • Decrease resting heart rate, blood pressure & cholesterol • More energy (sleep better) • Increase flexibility • Reduce anxiety

9. More Benefits • Healthy weight achievement • Increased metabolism • Enhanced quality of life • Boost immune system • Mental health

10. Therefore, we reduce our risk of: • Cardiovascular disease • High blood pressure • High cholesterol • Adult-onset diabetes • Osteoporosis • Risk for colon cancer • Obesity

11. Who Can Benefit From Physical Activity? Everyone!

12. Target Area Be Physically Active

13. Be Physically Active Use the F.I.T.T Principle… Frequency:3+ workouts per week Intensity: - Maximum Heart Rate - Rate of Perceived Exertion - Talk Test Time: 3-5 minute warm up, 20-60 minutes in specified heart rate zone, cool down Type: Walking, jogging, cycling, hiking, dancing, etc.

14. Be Physically Active Calculate your level of intensity… • Maximum Heart Rate (MHR)Work out between a range of 65%-85% MHR • To calculate MHR = [220-Age] • To calculate the range of your exercise intensity,multiply your MHR by .65 and .85 Your goal is to work out at a recommended range of 65%-85% of your maximum heart rate

15. Be Physically Active Rate your perceived exertion… 1 = Sitting in a chair 2 = Easy walk 3 = Warm-up for exercise 4 = Brisk walk 5 = Exerting but I can do this for an hour 6 = Challenging myself and can only do this for another 30 minutes 7 = Working hard and can probably only go for another 15 minutes 8 = Breathing heavy through an open mouth and could do this for 5 more minutes 9 = Out of breath but could probably do this for another 30 seconds to 2 minutes 10 =I have to stop Work out between 5 and 8

16. Be Physically Active Fit exercise in… • Set up a treadmill or stationary bike in front of the TV • Make use of your lunch break • Stretch at your desk • Park your car farther away at the grocery store or work • Take the stairs instead of the elevator

17. Be Physically Active Fit exercise in cont.… • Write workout time into your calendar • Do chores like mowing the lawn, raking leaves, or gardening • Walk/run the dog, increasing time and speed little by little • Wake up 30 minutes earlier and get an early morning workout • I’m bored – spice up your routine

18. What is the best exercise? Anything that gets you moving!

19. Components of Physical Fitness Flexibility Muscular Aerobic

20. Aerobic Fitness Running, walking, cross country skiing, bicycling

21. Muscular Fitness Weight Lifting, Push-Ups, Body Weight & DVDs

22. Flexibility Stretching, warm-up & cool-down

23. Exercise Your Body & Mind Yoga, Pilates, Tai Chi • Reduce stress • Increase strength • Increase flexibility • Increase energy

24. How Much Exercise Do I Need? • U.S. Surgeon General, CDCP, American College of Sports Medicine recommends: • Minimum of 30 minutes • Moderate-intense physical activity • Most days of the week.

25. Overcoming Those Barriers…. Lack of Energy Social Influence Lack ofTime

26. Stay Motivated! Those who think they do not have time for bodily exercise will sooner or later have to find time for illness.  ~Edward Stanley

27. Making Physical Activity a Part of Your Life There are 1440 minutes in every day... Schedule 30 of them for physical activity.

28. ANY QUESTIONS

29. A Nutrition History Lesson 5 1 4 2 3 Accessibility to Fast Food SERVING SIZES The Evolution of the Plate Processed Foods Food Claims

30. Evolution of the Plate • Pre - 1970s • 8 to 9 inch plates • Today • 12 inches

31. Accessibility to Fast Food • Americans average more than 4 fast food meals per week • People who consume fast food regularly had a higher intake of energy (calories) from fat, saturated fat, sodium and carbonated soft drinks

32. So, instead of eating these…

33. Try these…

34. What’s on Your Plate?

35. What Can We Do to Eat Better? Keep it S.I.M.P.L.E.

36. Skip the Processed Carbs The Right Carbohydrates • Immediate energy source for the body • Fruits, vegetables, legumes & whole grain

37. White Bread “like eating a candy bar!” = • High glycemic foods create spikes in the insulin response, which leads to a crash in your glucose level • When glucose dips the brain starves and screams for glucose

38. Healthy Grains Why? • Rich source of intact vitamins and minerals • Packed with more FIBER! • Provide energy for your body • Can help reduce cravings and blood sugar spikes

39. Healthy Grains

40. Include a Handful of Nuts • Flavor, health and enjoyment in one bite • Commonly eaten food in societies that live the longest • A palm full per day

41. More Water, Please… • We need approximately eight 8 oz glasses of water a day (64 ounces) • The human body can live weeks with out food, but only a few days with out water

42. Pass on the… Trans & Sat. Fats • Instead enjoy monounsaturated fats (i.e. olive oil, canola oil, avocados) • Limit red meat to 2 servings per week • Include omega-3 fatty acids (i.e. fatty fish, walnuts, omega-3 eggs, whole soy foods)

43. Types of Fat Saturated Fats Trans Fats • Raises LDL “lousy” • cholesterol and • triglycerides • Increases risk of • chronic diseases • Raises LDL “lousy” • cholesterol and • triglycerides • Increases risk of • chronic diseases • Decreases HDL FAT Unsaturated Fats • Improves LDL-cholesterol, • triglycerides, HDL-cholesterol • Reduces risk of chronic disease

44. Healthy Fat Substitutes

45. Lots of Fruits & Veggies • Loaded with nutrients • Deeper the color, the better for you • There is no limit

46. Eat Lean Protein Proteins • Building block for the body • Keep your dairy low-fat • Good sources: Skinless chicken, low-fat dairy products, fish, beans, whole soy foods, egg whites

47. Grocery Store Tips

48. Perimeter Shop • Fruits • Whole Grain Bread • Vegetables • Dairy • Meats

49. Healthy Snacking Options

50. Healthy Snacking Options