Eat To Lose Weight Session 4

1. Eat To Lose WeightSession 4 Sacred Heart Wellness Series Beth McKinney, MSEd, RD, CHES

3. Checking in: Monitoring What are you noticing about your eating?

4. Hunger • Why you eat • Stomach hunger • you should eat when you are hungry • skipping meals increases hunger • too much hunger leads to overeating • Head hunger • = the great unknown…or not...

5. Emotional Eating • What are the typical emotions that trigger eating for you? • This is serving a purpose (not hunger) • The scenario: • you get emotional, then you eat

6. The In-Depth Scenario

7. The In-Depth Scenario • Something Happens • You Think About It • You Get Emotional • You Respond (Eat)

8. Breaking The Chain • Something Happens • Prevent it from happening • You Think About It • Thought changing • Positive self-talk • You Get Emotional • Lessen the emotion • You Respond • Plan • Visibility, availability

9. Goal Setting • Long term • more global • think of this as a “result” • Short term • more behavior oriented • must be measurable to work

10. Goal Attributes • Positive • Specific • Under your control • Achievable • Important to YOU

11. Sample Goals • I will walk at least 10 minutes 3 times/week for 2 weeks • I will eat 1/2 cup ice cream at least 3 times/week for 2 weeks • When I get a craving at night and want to eat, I will wait 5 minutes before deciding what to eat - using the microwave timer to keep track

12. “Goal Ladder” • I will start water aerobics classes • I will check out where water classes are held and the prices by May 18 • I will observe a class the following week • I will purchase a swim suit that week • I will start by taking classes at least once/week for 2 weeks by June 28

13. Vitamins/Minerals • Basic vitamin/mineral information. • Vitamins and energy. • Do you need to take a vitamin pill? • What about phytonutrients (plant substances)?

14. 40+ vitamins and minerals are known. Disease Protection Promote Health Prevent Deficiencies New substances are being researched.

15. Metabolize your food. Make energy Build muscle and bone. Use your brain.

16. Minerals • Part of many cells like calcium in bones • Also a part of enzymes Vitamins • Regulators: Partner with enzymes that make reactions happen in your body • Water Soluble: B complex and C are carried in blood stream, excreted in urine Need to be regularly replenished through intake • Fat Soluble A, D, E, K dissolve in fat and the body stores them

17. RDA-DRI-AI-UL-DV-HUH? • Dietary Reference Intake (DRI) RDA or AI • Recommended Dietary Allowances (RDAs) Scientifically confirmed recommendation • Adequate Intakes (AIs) No RDA – not enough scientific information • Tolerable Upper Intake Level (UL) Maximum intake that likely won’t pose health risks • Daily Values (DVs) Based on old RDAs; used for food labeling

18. Vitamin A

19. Vitamin A • Promotes normal vision, night vision • Promotes cell growth, important for reproduction, embryo • Works as antioxidant • Deficiency: night blindness, dry scaly skin • Too much: toxic in liver

20. What are Antioxidants? • Dietary substances including a handful of nutrients that slow or prevent the oxidative process • This prevents or repairs damage to your cells • May also improve immune function • Include Beta Carotene, E, C, Selenium

21. Vitamin D

22. Vitamin D • Under-represented in diet as you age • Promotes absorption of calcium and phosphorus • Helps deposit these minerals into bones/teeth, making them stronger • Plays a role in cancer prevention and other diseases • Deficiency: loss of bone mass • Too much: toxic to kidney • Where: sun, milk, cheese, eggs, salmon, fortified breakfast cereals

23. Enriched vs. Fortified • Enriched • Adding back nutrients that were lost in processing • B vitamins are added back to refined wheat products • Fortified • Adding nutrients that weren’t present originally • Enriched grain products are fortified with folate

24. Vitamin E • After age 40, your body produces more free radicals and fewer antioxidants • Vitamin E is the hardest antioxidant to get from diet alone • Antioxidant, LDL, Heart Disease, Stroke • Deficiency: affects nervous system • Too Much: increased risk of bleeding • Where: vegetable oils, nuts, seeds

25. Vitamin K • Helps blood clot • Makes proteins used by bones, blood, kidneys • Deficiency: blood doesn’t coagulate • Too Much: blood clots faster • Where: body produces it, green leafy, small amounts in many, many foods

26. What are B-Complex Vitamins • A vitamin family with related roles in health • Thiamin (B1), riboflavin (B2), niacin, Pyridoxine (B6), folate, Cobalmin (B12), biotin, and pantothenic acid • B vitamins help your body produce energy in your trillions of cells

27. What are B-Complex Vitamins • A vitamin family with related roles in health • Thiamin (B1), riboflavin (B2), niacin, Pyridoxine (B6), folate, Cobalmin (B12), biotin, and pantothenic acid • B vitamins help your body produce energy in your trillions of cells

28. Thiamin B1 • Helps produce energy from carbohydrates in all body’s cells • Deficiency: fatigue, weak muscles, nerve damage • Too much: body excretes • Where: whole grains, enriched grains, pork, liver, organ meats

29. Riboflavin B2 • Helps produce energy in all cells • Helps change tryptophan into niacin • Deficiency: eye disorders, dry skin • Too much: excreted • Where: milk, dairy, liver, enriched products, eggs, meat, green leafy, nuts

30. Niacin • Helps body use sugars and fatty acids • Helps enzymes function normally • Helps produce energy • Deficiency: Pellagra – diarrhea, disorientation, skin problems • Too much: flushed skin, rashes, liver damage • Where: high protein foods – poultry, fish, beef, peanut butter, enriched grains

31. Pyridoxine B6 • Helps body make amino acids • Helps turn tryptophan into niacin and seritonin • Helps produce insulin, hemoglobin, other antibodies • Deficiency: convulsions, depression, nausea • Too much: nerve damage • Where: chicken, fish, pork , liver, whole grains, nuts, legumes

32. B12 • B12 absorption decreases with age • Helps with red blood cell production • Deficiency: macrocytic anemia • Found in beef, chicken, fish and other animal products

33. Folate • Helps make new cells • Helps make hemoglobin • May protect against heart disease • Deficiency: neural tube defects, abnormal cell division, abnormal red blood cells • Too much: masks B12 deficiency, affects certain meds • Where: OJ, beans, spinach, broccoli, peanuts, avocados

34. Vitamin C • Helps produce collagen, a connective tissue that holds muscles and bones together • Protects you from bruising, heals cuts • Helps absorb iron and folate • Deficiency: Scurvy – loose teeth, bleeding gums • Too much: excreted • Where: citrus, fruits, vegetables

35. Calcium • Under-represented in older population • Builds, maintains bones • Helps muscles contract and heart beat • Plays role in normal nerve function • Deficiency: poor bones, affects height • Too much: kidney stones, poor absorption of other minerals • Where: dairy, dark green leafy, fish with bones, fortified foods

36. Phosphorus • Involved with energy metabolism • Major component of bones and teeth • Deficiency: bone loss, weak, pain • Too much: may lower the blood calcium level • Where: almost all foods. Protein rich foods contain the most. Cola, too

37. Magnesium • Important component of over 300 enzymes • Part of bones – helps with bone strength • Deficiency: irregular heart beat, nausea, weakness, mental disorders • Too much: excreted by kidneys • Where: legumes, nuts, whole grains

38. Potassium • Helps regulate fluids and mineral balance, blood pressure • Deficiency: muscle cramps, weakness, appetite loss, nausea, fatigue • Too much: excreted • Where: fruits, vegetables, dairy, meats

39. Sodium • Helps regulate fluids in and out of cells, blood pressure • Helps muscles (including heart) relax • Deficiency: nausea, dizziness, cramps • Too much: fluid retention, swelling, HTN • Where: Processed foods account for 80% of sodium in diet

40. Chromium • Works with insulin to help body use glucose • Deficiency: mimics diabetes • Too much: not likely • Where: meat, eggs, whole grain, cheese

41. Iron • Usually reduced in vitamins for older adults • Essential part of hemoglobin • Helps in brain development • Supports a healthy immune system • Deficiency: anemia, fatigue, infections • Too much: hemachromatosis – enlarged liver, pancreatitis, diabetes • Where: meats/animal products, grains

42. Zinc • Promotes cell reproduction, tissue growth, and repair • Helps body use carbohydrates, protein, fat • Deficiency: appetite loss, sense of taste, skin changes • Too much: impaired copper absorption • Where: meat, seafood, liver, eggs, milk, whole grains

43. Phytonutrients • Flavinoids • Anthocyanins – antioxidant, cancer • Catechins – antioxidant, cancer • Carotenoids • Beta carotene - antioxodant • Lutein - vision, cataracts, macular degeneration • Lycopene - prostate cancer, heart disease • Allyl Sulfides • Cholesterol, immune system, HTN, cancer • Onion, garlic, leek, olives, scallions

44. More Phytonutrients • Isoflavones • Menopause, breast ca, bones • Soy products • Resveratrol • Antioxidant, heart disease • Red grapes, red grape juice, red wine, peanuts

45. Vitamin/Mineral Pill • One-a-day with 100% of RDA • “Silver” version • More B6, B12, Ca, Chromium, E, K, Phosphorus • No iron • For Men • Lycopene, B12 • For Women • More calcium

46. Be a Smart Shopper • Check the label • Avoid megadoses • If taking a larger dose, follow instructions • Look for USP on Label • Look for expiration dates • Beware of gimmicks • Store safely • Check with your doctor – especially if taking other medications

47. References • American Dietetic Association Complete Food and Nutrition Guide, 2002 • Mayoclinic.com • NIH.gov • http://www.surgeongeneral.gov/ • www.nap.edu

48. What If • There is no room for improvement in your diet or activity? • You have genetics, metabolism, or medication going against you? • There is room for improvement, but you don’t want to change? • This is the “you” you will be?

49. Attitude Check • Positive • “Exercise is good for my health.” • “I feel good, have more energy, and I’m having fun.” • Negative • “I would rather die young and happy than go to a fitness center.” • “I hate this.”

50. Parting Thoughts • Knowing what is under your control • How you determine success