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Fit in Florida!

Fit in Florida!. Jodi Brindisi, RD LDN, CPT January 4, 2011. Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.  -Doug Larson. Overview. Trends and statistics in Florida BMI (body mass index) What can I do? Nutrition

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Fit in Florida!

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  1. Fit in Florida! Jodi Brindisi, RD LDN, CPT January 4, 2011

  2. Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.  -Doug Larson

  3. Overview • Trends and statistics in Florida • BMI (body mass index) • What can I do? • Nutrition • Physical Activity

  4. Florida Statistics • Nearly 2 out of 3 (64.5%) US adults are overweight or obese. • Florida average: 60.7 % • 26.2 percent of Florida adults ate the recommended five servings of fruits and vegetables/day

  5. Not getting better…. • 45.3 percent of Florida adults met the guidelines for physical activity. • Obesity-related medical expenditures for adults in Florida total over $3.9 billion, with over half of the costs being financed by Medicare and Medicaid.

  6. Consumption Trends • Every year, the typical American now consumes: • 149 pounds of caloric sweeteners • 54 gallons of soda • 200 pounds of mostly refined grains.

  7. What ever happened to… • Home cooked meals • Hide and seek, climbing trees, playing tag • Drinking water and milk with dinner • Dining out and desserts for special occasions

  8. WHY ARE WECONCERNED?

  9. "Can Johnny come out and eat?"

  10. Hypertension Type 2 DM Cardiovascular Disease Sleep Apnea Osteoarthritis For every 2-pound increase in weight, the risk of developing arthritis is increased by 13% Reflux Depression ADL Health Consequences of being Overweight

  11. Obesity and Premature Death • 2003 study found that a BMI >45 at 20 years of age results in a reduction of life expectancy of • 22 years for black males • 12 years for white males • 8 years for white females • 4 years for black females Fontaine, Redden, Wang, Westfall, Allison. JAMA 2003; 289, 187-193.

  12. Body Mass Index (BMI) Weight (kg) Height (m2) BMI = National Institutes of Health (NIH) BMI classification: Normal: 18.5 - 24.9 Overweight: 25.0 - 29.9 Level 1 Obesity: 30.0 - 34.9 Level 2 obesity: 35.0 - 39.9 Level 3 obesity: > 40 (>225% ideal body weight)

  13. Key Components of Living a Healthy Lifestyle • Nutrition • Physical Activity • Behavior Modification

  14. Nutrition • Low to no-calorie beverages • Portion Control • Scheduled Meal/Snack times • Limit… • YES to…

  15. Drinking your Calories • Water water water!!!!! • Limit soda, juice, sports drinks, sweet tea. • What do you put in your coffee? • Mistaken hunger signals…thirst?

  16. Portion Distortion

  17. BAGEL 20 Years Ago Today 140 calories 3-inch diameter 350 calories 6-inch diameter Calorie Difference: 210 calories

  18. SPAGHETTI AND MEATBALLS 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs 1,025 calories 2 cups of pasta with sauce and 3 large meatballs Calorie Difference: 525 calories

  19. CHOCOLATE CHIP COOKIE 20 Years Ago Today 55 calories 1.5 inch diameter 275 calories 3.5 inch diameter Calorie Difference: 220 calories

  20. Common Household Measurements • 3 oz. meat: size of a deck of cards/bar of soap • 1 oz. cheese: size of 4 dice • 2 Tbsp peanut butter: size of a ping pong ball • 1/2 cup pasta: size of a tennis ball • Average bagel: size of a hockey puck • 1/2 teaspoon oil: size of one thimble • 1 ounce nuts: two shot glasses

  21. Portion Distortion • Nutrition Facts label: follow serving size • Just eat less! • Plate • 2/3 vegetables • 1/3 protein • 1/3 starch (complex)

  22. Scheduled Meal Times • Keep metabolism moving!!! • Don’t skip meals!!! (especially breakfast!) • Plan for healthy snacks to prevent overeating • Eat majority of calories earlier in day.

  23. Nutrition Facts Label • Get more • Fiber • Vitamin A • Vitamin C • Calcium • Iron • Limit • Total Fat: Sat/Trans • Cholesterol • Sodium   • Sugar        

  24. Limit…. • Fried foods, fast foods, eating out • Cakes, cookies, pies, candy • Butter, mayonnaise, cream sauces • Substitute! • Satisfy cravings: crunchy, sweet, savory • Spray butter, low-fat condiments

  25. YES to… • Whole grains • 9 servings of fruits and vegetables/day • Low-fat dairy products • Lean proteins • At least 25 grams of fiber daily

  26. The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not. -Mark Twain

  27. Physical Activity • Aim for 30 minutes daily. • Can be divided • Cardiovascular • Calorie burning • Strength training • Lean muscle mass • Accountability: buddy?

  28. Cardio • ACSM recommends… • 30 minutes, moderate intensity, 5 days a week • Weight maintenance, reduce risk of disease • 60-90 minutes 5 days a week • Weight loss • Run, walk, elliptical, swim, dance

  29. Strength Training • ACSM guidelines: 8-12 exercises, 2-3 days per week • Build lean muscle mass---increase metabolic rate • Free weights, resistance, machines • Avoid excessive protein • 0.8 g/kg of body weight • Excess PRO=excess calories=weight gain

  30. Let’s Get Moving!! • Small changes…big difference. • Park far from stores. • Utilize lunch breaks. • 2-minute tv commercial breaks • “Play” with children; family walks after dinner

  31. …and moving!! • Find something that you enjoy! • Gym/YMCA • Organized Club/Team • Wii Fit • Outdoors: cycling, walking, tennis

  32. How many calories am I really burning? • Equipment readings not accurate • Based on age, sex, weight, heart rate • Invest in a heart rate monitor • Maximum heart rate: 220-age • Goal: 60-85% • i.e. 40 year old • MHR: 180 • Target: 108-153

  33. Calorie-Exercise Tradeoffs 100-calorie food choices 100-calorie exercises 6 Ritz crackers 11 minutes of jump rope 10 potato chips 13 minutes of roller skate ½ plain doughnut 15 minutes of play tennis 5 chocolate kisses 10 minutes of basketball 200-calorie food choices200-calorie exercises 10 french fries 20 minutes of swimming 1 cup vanilla yogurt 20 minutes of walk briskly 20 jelly beans 30 minutes of baseball 300-calorie food choices300-calorie exercises 1 McD’s cheeseburger 45 minutes of dancing Brownie with nuts 60 minutes of bike riding 2/3 cup mac and cheese 90 minutes of volleyball

  34. Behavior Modification • Lifestyle Change…..NOT DIET!!!!!!! • Get rid of “all or nothing” principle. • If it’s too good to be true… • Calories in versus calories out. • 3500 calories=1 pound • “Rome wasn’t built in a day.”

  35. Health nuts are going to feel stupid someday, lying in hospitals dying of nothing.  -Redd Foxx

  36. Recent Diet Trends

  37. Low Fat • Fat has 9 calories per gram; Carbs and Protein have 4 calories per gram • Decreasing total fat decreases total overall calories: leading to weight loss • Common Pitfall: low fat does not equal low calorie • ie Twizzlers, frozen yogurt

  38. Low Carb • Different philosophies • Diet contains high satiety foods: protein and fat • Carbohydrates---insulin secretion—may cause fat to be deposited, stimulating brain to produce hunger signals—repeat cycle • Common Pitfalls: With reintroducing carbs, quick weight gain, and “carb cravings!”

  39. Vegetarianism • Vegans: only plant-based foods • No animal products: milk, eggs, meat, poultry, fish, cheese • Lacto-vegetarian: consume milk and milk products along with plant-based foods • No eggs, meat, fish and poultry • Lacto-ovo vegetarians: eat eggs, milk and milk products, along with plant-based foods • No red meat, fish and poultry

  40. May be Lacking… • Protein • Soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains. • Calcium • Dark green vegetables: spinach, collard greens, kale, and broccoli • Tofu enriched with calcium and fortified soy milk and fruit juices • Vitamin B-12 • Almost exclusively in animal products, including milk, eggs and cheese. • Enriched cereals, fortified soy products • Iron • Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit • Combine with foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, and broccoli • Zinc • Whole grains, soy products, nuts and wheat germ

  41. Volumetrics • Eat foods that make you full • achieved through volume, not calories • Low energy density • Low number of calories for the volume • We are visual!!! • Larger portions are pleasing! • Use small plates!!! • Water, fruits/vegetables, fiber • i.e. plum: 87% water/69 calories

  42. Final Thoughts When it comes to eating right and exercising, there is no "I'll start tomorrow."  Tomorrow is disease.  -V.L. Allineare

  43. Thank you!

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