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Good Bye Processed Carbs, Hello Steady Exercise . Problem Definition. Too many meals and snacks consisting primarily of processed carbohydrates Too few meals and snacks consisting of proteins, fruits, and vegetables Exercising too infrequently: 1- 2 times per week
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Problem Definition • Too many meals and snacks consisting primarily of processed carbohydrates • Too few meals and snacks consisting of proteins, fruits, and vegetables • Exercising too infrequently: 1- 2 times per week • Need to exercise 4-5 times per week
Problem Definition continued…... • Eating carbohydrate laden meals leads to weight gain especially when regular cardiovascular exercise is not incorporated into my routines. • Eating large carbohydrate meals leads to fatigue after eating.
What's So Junky About 'Junk' Food? • Many snacks, such as potato chips, fast-food cheeseburgers, and fries, have high levels of fat, sugar or salt. • Most of these are made using saturated fat, which comes from animal products, hydrogenated vegetable oils and tropical oils -- coconut and palm -- providing smaller amounts. Only animal fat provides cholesterol.
Why eating Large quantities of processed carbohydrates is unhealthy • Processed carbohydrates (sugars, most breads and pastas, snack foods, etc.) when consumed quickly elevate insulin levels and lead to the conversion of carbohydrates into fat. • Increasing incidence of diabetes may be related to the increased consumption of processed carbohydrates.
Problem Identification • “Healthy food” not easily available because it is not in the house or “good” foods are noteasily available • Cravings for junk food • Studying, errands or children sometimes a barrier to exercising • Sometimes feel lazy and just won’t exercise
Changes to the Environment / System to create change • When shopping, purchase large quantities of “healthy foods.” • Prepare large quantities of “healthy food” so it will always be available • Minimize the amount of junk food in house to a level where others in household will just be satisfied • Involve exercise in the faimily’s activities
Personal Changes • Exercise when a study break is needed • Set up racquetball dates- enjoyable experiences that I will not want to miss • Walk children to school instead of driving them
Changes adopted • All of the suggested changes were initiated. • Executed over a period of 44 days starting from September 5th to October 18th, 2002. • Two variables were measured; “Days with exercise” and “Days of eating Healthy.” • The data was analyzed using “Time in between charts”.
Results • My Weight quickly dropped from 193 pounds to my 183 pounds where I hit a plateau. This may be due to my workouts getting shorter in duration than when I started taking measurements. Although I stopped daily monitoring of exercise and eating habits, my weight dropped to 178 by November 25.
Analysis • The one failure above the UCL on the “Eating Well” control chart is statistically significant suggesting a return to poor habits. • The rest of the failures below the “Upper Control Limit” are statistically insignificant and only suggest relapses.
Analysis • Though initially there was not much of a success or break in the habit, in course of time the habit changed. • This project of personal improvement is a success both physically and statistically.
Future Course Of Action • Maintain current eating program • When target weight is obtained, begin to add more carbohydrates to diet to maintain weight • Maintain exercise routines, especially when other parts of life change • Find new ways to exercise with children- bike riding, swimming, ping-pong.
