LIFESTYLE

1. LIFESTYLE • Objectives • State 1-2 changes you can make in your eating habits to help you lose weight • State 1-2 changes you can make to increase your daily activity

2. Your Role in Hypertension Control • Lose weight • Exercise • Reduce your salt (sodium) intake • Limit alcohol

3. Goal: 10% Weight Loss

4. 1 LB = 3500 CALORIES 500 Eat Less Move More Goal: Eat 300-500 Fewer Calories a Day Goal: Burn an Extra 200 Calories A Day (About 30 min. of walking)

5. CALORIE INTAKE • Weight + “0” = estimated calories/day • Example: 300 lb man eats about 3,000 cal/day • Weight loss goal = 2500 cal/day • Checkbook concept

6. [Insert image of a typical ramen noodle package and its nutrition information]

7. If you bite it …Write it! 10-21-06 Ramen Noodles - whole pkg. 2 16 380

8. [Insert image of a calorie counting guide. We used the T-Factor 2000 Fat Gram Counter by Jamie Pope and Martin Katahn (WW Norton and Company, 1999). You may choose another publication.]

9. [Insert image of a regular (non-diet) bottle of fruit juice and its nutrition label. We chose Snapple Fruit Punch. You may choose a different product.]

10. Hidden Calories • Reduced fat foods not reduced calories • Condiments • Alcohol • Soda • Juices • Nuts • Muffins and bagels • Popcorn

11. Eating Habit Changes 1 • Reduce portion sizes; use a smaller plate • Eat to be satisfied, not stuffed • Eat slowly and enjoy the food • Keep a food record • Get rid of tempting foods at home

12. Eating Habit Changes 2 • Drink water before a meal • Bake, broil or grill lean meats; remove fat/skin • Avoid alcohol • Eat more fruits and vegetables • Eat less processed food

13. Eating Out 1 • Nutritional information available at chains • Have a plan • Hold the mayo/special sauces/cheese • One is better than 2; small is better than large

14. Eating Out 2 • Order grilled, baked or broiled, NOT fried • Share a meal, or take half home • Avoid “meal deals”

15. 1 LB = 3500 CALORIES 500 Eat Less Move More Goal: Eat 300-500 Fewer Calories a Day Goal: Burn an Extra 200 Calories A Day (About 30 min. of walking)

16. Exercise Guidelines ACTIVITY MENU Planned Exercise & Daily Activity 30-60 min/day total steps

17. Exercise Guidelines • A minimum of 30 minutes is necessary to stimulate fat loss and improve fitness

18. Am Heart Association Recommendations • Do moderately intense cardio 30 min/day, 5 days/wk OR • Do vigorously intense cardio 20 min/day, 3 days/wk AND • Do strength training exercises twice a week

19. Exercise Guidelines • Check with your primary care physician before starting an exercise program • Exercise bouts can be broken down into shorter periods: e.g., three 10-minute walks

20. Exercise Guidelines • Comfortable pace: distance, not speed • Symptom and action plan • Hypoglycemia • Angina

21. Exercise Guidelines • Work up to 5 days/wk • Make a schedule, get a plan, write it down • Write your exercise time on your calendar, or keep a log

22. Exercise Guidelines • Join a class at the senior center or recreation dept. • Find an exercise friend • Pick a new place to walk and see the community • Use exercise videos/DVDs at home

23. Exercise Guidelines ACTIVITY MENU Planned Exercise & Daily Activity 30-60 min/day total steps

24. Ways to Increase Steps • Take the stairs • Park farther away and walk • Step in place during TV commercials • Walk the dog or a neighbor’s dog • Mow the lawn • Vacuum • Get a walking partner • Keep a log of your progress

26. Brainstorming Activity “What are some things you could do at YOUR post to help members make lifestyle changes?”

27. Walking Group: WAMM • WAMM = “Walk a Mile or More” • Features: • Arrange a group walking time • 60-minute walk at a comfortable pace • Indoor exercise options: video • Weekly weigh-ins; wallet card • Support of the group

33. Weight Loss Goal: 10%