Recap From Wk 1

1. Recap From Wk 1 • Calories are Energy – know your needs • surplus vs. deficit-avoid extremes • Consistent and Sufficient Protein is essential • For muscle building/maintenance and metabolism-50-75g/protein/day • To lose weight on a 1200-1400 calorie eating plan • Plentiful Variety of Veggies & Fruit: 7 or more ½-cup servings a day • RegularPhysical Activity -combo of strength & cardio, work up to 40+m per day = 200-500 calorie deficit per day • if very highly active, increase cal. Intake to avoid too large of a deficit • Limit or avoid “empty” high-calorie foods & foods that spike blood sugar. 40-50g/carb per meal = Steady energy and hunger control. • Planning, Preparation and Practice

2. Let’s See How You Can Meet 1200 calorie goal Open Up MyfitnessPal on App or Website

3. How to stick to 1200 calories • Use foods you enjoy as a blueprint • Change certain ingredients, types of foods, portions/ ratios of contents • Substitutions • Dairy: Plant-based milk or 1% or 2% milk instead of whole milk • Meat: lean meats and meat substitutes for higher fat meats • Bread: English Muffin instead of Bread or Bagel; Lettuce wrap instead of tortilla • Addition • Add onions, tomatoes, mushrooms, garlic, zucchini, peppers, spinach, fruit, chia and flax seeds, etc. to dishes to increase nutrients, fat, protein and fiber • E.g. zuchinni noodles, • Dilution • similar to addition strategy (above) • spread one meal out over time • Dilute Beverages down with water • Fruit and Veggies are your best friends • Careful of pitfalls disguised as healthy options • Yogurt, cereal, low fat/ reduced fat items, high fiber items, natural, GF, SF, potentially anything packaged • Use google and Pinterest for “quick healthy meal ideas”

4. Ingredients: Listed from highest to lowest in terms of amount found in product.

5. The Whole Grain The Bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and fiber. The Germ is the embryo which has the potential to sprout into a new plant. It contains many B vitamins, some protein, minerals, and healthy fats. The Endosperm is the germ’s food supply. It is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals. Beware of imitation whole wheat breads. 100% whole wheat should be on package. Check ingredients to make sure “whole wheat/grain flour” is first word. “Enriched Whole Grain/ Whole Wheat Flour” is not as good.

6. Emphasis on Behavioral Strategies • Don’t rely on Will Power, Develop Knowledge, Skills and Strategies – Identify and Emphasize MOTIVATION • Prioritize – “when everything is important, nothing is important” • Knock small, or more important tasks off your to-do list first to avoid being overwhelmed • Align Goals- increases likelihood they will be met • E.g. walking with partner: relationships+ and activity+ • cooking: nutrition+ saving money+, gets you up and moving+ enjoying food+ • Find Compromises for ambivalent desires/actions – e.g. watch T.V. at the gym • Do something you enjoy: zumba, gardening, cooking, hiking etc. • Confidence-huge predictor of success • In ourselves and in our actions: 1.start with solid info. 2.Take the leap, make a calculated effort. Learn and optimize along the way. Don’t give up! • See failures as learning experiences. E.g. smoking cessation

7. Motivation is Key! Drives (continued) Action • Things that increase motivation and likelihood of action being completed • The Value you place on the action • How Urgent you perceive the action being • How Effective the action is (or you perceive it to be) at getting you the outcome you want • Ease of the action – eliminate obstacles • Factors that decrease motivation and likelihood of action being completed: • Fear, Comfort, Lack of Confidence usually due to failure, lack of results, lack of KSA’s or the particular situation) • Obstacles/perceived obstacles, competing values/desires/priorities

8. Psychological-Relationship with Self & Food Dysfunctional- Obsessing, Hating Food, Negative self talk, beating yourself up after an indulgence, slip or failing to meet a goal “I can’t do this” VS. Positive- Positive Self Talk “I should do this”. “ “I need to do this” “I’m going to do this” “I can do this” Viewing food as fuel and nourishment. Enjoying food, guilt-free eating. Thoughts are powerful and form engrained patterns increasing or decreasing confidence and motivation

9. Environment Drives a lot of what we do & how we do it Triggers & Cues – positive or negative Physical: e.g. size of dinnerware + or -, water bottle+ Social- Family/Partners/Friends/Co-workers/ Work environment Use Reminders, alarms, strategic location of items, appointments, stickies, quotes, pictures, etc. At home, the car, office, desk, back pack Make the healthy choice the easy choice, and undesirable actions harder to perform Have healthy emergency snacks available

10. Negative Triggers and Cues Stress, boredom, social, emotional, biological, environmental influences, temptations Combat with Plans, Distractions & Substitutions Remove yourself- Avoid or Alter the situations Walk, exercise, chew gum, read, music, enjoy a hobby Have a plan and strategies ready Biological Hunger, Hormones, Medications*, Other Substances Make the best food choices possible. Apply dilution, substitution, distraction strategies. Don’t restrict. Avoid Feeling Guilty. Get back on Track. Consistency is key. “Balance not Perfection” *Talk to your doctor

11. Hunger Control Meal Timing- we’re supposed to eat Eat breakfast (at least a little fiber, protein and carb) Eat regularly – Steady Energy 3 meals and 1 or 2 snacksor 3 to 6 meals, Four 300-calorie meals on a 1200 calorie diet Experiment withtiming and distribution Eat snack/meal 30/60 minutes before working out Eat 15g protein withing 30 min post workout with 6g carbs Before/After Workout is Ideal time for simple carbs (they’ll get used not stored) Light Protein snack is fine before bed (~10g protein) See myfitnesspal for examples

12. Hunger Control Meal & Snack Composition Modest Carb, with fiber, protein and fat is better than carbs alone Why? slows absorption of carbohydrate and results in steady blood sugar avoiding spikes Although snacks may be higher calorie, they should result in more satiety and less intake in the long-run Examples: ¾ cup Pretzels vs. ½ cup pretzels, baby carrots and hummus Whole banana vs. half banana and 2Tbsp peanut butter Crackers vs. cheese and crackers

13. Hunger Control Fiber Slows carb absorption Provides bulk to food. Distension signals fullness Promotes healthy gut, pre-biotic, regularity and digestion Consume with adequate water * 8+ cups per day 25g Fiber per day is recommended for women and 38g per day for men High Fiber Foods Veggies, Fruits, Seeds, Beans, Legumes, Whole Grains

14. Hunger Control Fat and Protein Slow Absorption of Carbs Requires more energy to digest Stimulate unique hormones that stimulate satisfaction/satiation

15. We Need fat for energy, cell growth, hormones, insulation, nutrient absorption and storage (fat soluble vitamins A,D,E,K) • Inflammatory vs. anti-inflammatory signals • Fat metabolism affects Cholesterol Fat

16. Types of Fat

17. PUFAPoly Unsaturated Fats Two Types- Omega3’s and Omega 6’s Omega 6’s are abundant is most diets, Omega3’s are less common Both fatty acids interact and control inflammation, cell signaling Increase Omega-3 consumption with: Fatty Fish, Flax seed, hemp seed, chia seed, Walnuts, Seaweed (like spirulina and chlorella. Avoid carrageenan), plants, grass, grass-fed beef

18. MetabolismDon’t Forget About the Basics Sleep – deprivation increases cortisol, hunger and cravings Stress- high stress increases cortisol and cravings Hydration- Water required to build muscle and for every reaction in human body. Dehydration can increase hunger, slow metabolism and wreck health, mood and energy Move- When we sit, we don’t expend energy Fuel- Eat regular, appropriate portions

19. SFF-Questionnaire