Don’t Weight to Lose

Don’t Weight to Lose Tulane University School of Medicine Franklin Avenue Baptist Church

Topics Covered • Overview and Leader Introductions • Volunteer Recognition and Need • Needs Assessment Results • Timeline • Program Manual Breakdown • Assessment Floorplan/ Test Training • Obesity Counseling/Sensitivity • Nutrition Approach • Research and Data Collection

Overview • 9 week program • Schedule • www.dontweighttolose.org/schedule

Program Progression -

Volunteers • Who is here? • Continual- Assigned a Group (Med Students) • DWTL Staff (Polos) • Volunteers(Tees)

Teaching Pearls

How to Lose Fat! • Pay Attention in each Session!!! • Calories in – Calories Out = Weight Loss! • Encourage improving dieting habits • Encourage increased cardio • Encourage increased muscle building • Trunk fat is last to go! • Spot reduction is a myth!

Underweight • What are the dangers of being underweight • Anorexia, Bulimic • No fat to protect organs • No fat for emergency situations that may occur (Katrina) • Poor heat maintenance • Encourage increasing caloric intake • Genetics usually involved

Limb Imbalances • Usually due to favoring one side over another because of pre-existing injury • Encourage more “mental focus” during exercise • Encourage using less dominant hand more often for daily activities (carrying groceries, books, etc.)

Body Composition

Tanita Scale

Tanita Procedure • HANDLE WITH EXTREME CARE • Can’t use with Pacemaker • Introduce self as medical student/pre-med • 1. Sanitize with alcohol and gauze wipes • 2. Ask questions before patron steps on scale. A. Standard/Athletic B. Age C. Height • 3. Step on heel first. Wait until 00000 appears • 4. Grab handles and hold to side • 5. Relax until beep is heard • 6. Step off.

Tanita Readings • Weight • BMI – body mass index- very archaic • BMR- basal metabolic rate- increases with muscle mass- 1.5 * BMR = Daily recommended caloric intake Metabolic Age • FAT% • FAT MASS • FFM • TBW • FAT MASS- Range = Fat need to lose • Segmental Analysis- are you balanced? Any injuries? • Predicted Muscles Mass • Trunk Fat%- predictors for diabetes, CVD, certain cancers, sleep apnea, etc.

Obesity Counseling

Tips • Create a comfortable environment • Assure confidentiality • NEVER SAY “OBESE” use “overweight” or “excess fat” • Speak clearly and talk directly to patron • Use “lay terms” • Ask about willingness to make lifestyle change

Tips • DO NOT share personal readings with anyone including family members • DO NOT use scare tactics, but be honest about risks • State that being overweight is not about how you look but about your health • Assure them that you are there for the long run • Give email address

Nutrition Approach

Mediteranean meets good ole’ Southern Cookin’ Key components of the Mediterranean diet include: • Eating a generous amount of fruits and vegetables • Consuming healthy fats such as olive oil and canola oil • Eating small portions of nuts • Consuming very little red meat • Eating fish on a regular basis

Soul Food Diet • Vegetables • Black-eyed peasCabbage, Greenscollard greens, mustard greens, turnipLima beansButter beansField peasOkra (African vegetable eaten fried in cornmeal and flour or stewed, often with tomatoes, corn, onions and hot peppers; the Bantu word for okra is ngombo, from which the Creole/soul food dish gumbo derives its name) Red beans served with brown rice Sweet potatoes • Meats • Bake! Use olive oil if fry or boil • Chicken, Turkey, Fish • Breads • Use whole grain breads • Eat whole grains with every breakfast

Pantry Checklist • Check off what is in your pantry and follow recommendations

Diet Diary-Fruit and Vegetables • Goal: Increase Fruit and Vegetable intake • Put a tally each time you eat a fruit or vegetable that day • Bring calendar in during health assessment session for group points • Reward with Giftcards

Key Changes • Add fruits and vegetables • Use Olive oil • Add whole grains • DO NOT EAT FAST FOOD • Drink more water • Follow Pantry Reccommendations

Data Team

Thank You!!!

Don’t Weight to Lose