NUTRITION, EXERCISE, & WEIGHT LOSS

9 NUTRITION, EXERCISE, & WEIGHT LOSS

9 “Health is the vital principle of bliss, And exercise, of health.” - James Thomson -

9 INTRODUCTION 6 GROUPS OF NUTRIENTS • Carbohydrates • Proteins • Fats • Vitamins • Minerals • Water Macronutrients Micronutrients

9 NUTRITION & HEALTHFUL EATING FOOD GUIDE PYRAMID

9 NUTRIENTS Carbohydrates: • Simple Carbohydrates vs. Complex carbohydrates • Glycemic Index Protein: • Complete Proteins vs. Incomplete Proteins Fats: • HDLs vs. LDLs • Saturated Fats • Unsaturated Fats: Monounsaturated vs. Polyunsaturated • Trans Fats

9 Vitamins: • Fat Soluable = A,D,E,K • Water-Soluable = B-complex, C • Antioxidants and Phytochemicals Minerals: • Fat Soluable = A,D,E,K • Water-Soluable = B-complex, C • Antioxidants and Phytochemicals Water: • Body = 50-70% H2O • Loss of 2-5% = dehydration

9 EXERCISE & FITNESS BENEFITS

9 COMPONENTS OF PHYSICAL FITNESS • Cardiovascular Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

9 TOTAL FITNESS • Warm-Up • Strength Training • Aerobic Exercise • Components of Exercise • A. Intensity B. Duration C. Frequency • Maximum Heart Rate (MHR) = 220-Age • Target Heart Rate (THR) = MHR x 0.6 (low end) = MHR x 0.9 (high end) • Cool Down

9 PHYSICAL FITNESS & WOMEN Gender Gaps: Women vs. Men: • 1/2 as strong in upper body areas of shoulders, arms, and back • 2/3 as strong in lower body and legs • Smaller muscle fiber areas • Less lean body weight • Higher % of body fat • Lower blood volume, smaller hearts, less lung capacity

9 EXERCISE & AGING Changes Associated With Aging: •  body fat •  lean body weight •  muscle strength •  flexibility •  bone mass •  metabolism •  reaction times

9 EXERCISE ABUSE • Athletic Amenorrhea • Excessive exercise and abnormally low ration of body fat to body weight stops menstruation Female Athlete Triad • Disordered eating + Amenorrhea + Osteoporosis Anabolic Steroids • Synthetic derivatives of male hormone testosterone to increase muscle and lean body mass

9 MAINTAINING A HEALTHY WEIGHT WEIGHT GAIN Influences: • Genetic • Metabolic • Behavioral • Environmental • Cultural • SES Caloric Input > Caloric Output Overweight = BMI 25-30 Obese = BMI > 30

9 ECONOMIC DIMENSIONS • Obesity Annual Cost = $117 billion • Direct medical costs = treat illnesses • Indirect medical costs = lost productivity, premature disability, early death • Health Club Memberships/Year = $12 billion • Personal Gym Equipment/Year = $5 billion • Health & Diet Books/Year = $444 million • Weight Loss Centers/Year = $1 billion

9 HOW WOMEN LOSE WEIGHT Properly: • Caloric Input < Caloric Output • Increase BMR via exercise • Keep food diary Improperly: • Yo-yo dieting • Diet pills • Muscle Stimulators • Body wraps • Bariatric Surgery

9 BODY IMAGE & SHAPE SOCIOCULTURAL PERSPECTIVES Comparison of the Average Woman with Unrealistic Models

9 EATING DISORDERS Inaccurate Perceptions • Anorexia • Bulemia Nervosa • Binge Eating Disorder (BED)

9 GLOBAL PERSPECTIVES HUNGER MALNUTRITION UNDERNUTRITION OVERNUTRITION PROTEIN-ENERGY MALNUTRITION (PEM) VITAMIN A DEFICIENCY (VAD) IRON DEFICIENCY IODINE DEFICIENCY DISORDERS (IDD)

9 INFORMED DECISION MAKING “We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” - Adelle Davis, Let’s Get Well -

NUTRITION, EXERCISE, & WEIGHT LOSS