Steps to Achieving a Healthy Life Style as an Adult

1. Steps to Achieving a Healthy Life Style as an Adult Kate Matthews

2. Nutrition What is it? Why is it Important? What you put in your body affects your every day living. • The process of providing or obtaining the food necessary for health and growth.

3. BMI and your Health • BMI (bass body index) calculates the amount of mass on your body according to your height and weight Underweight- > 18.5 Normal- 18.5-24.9 Overweight- 25-29.9 Obese- 30-34.9 Severe Obese- 35-39.9 Morbidly Obese- 40- < Example: Height: 5’10 (70 Inches); Weight: 152 BMI Calculation: [152 (70)2] 703 21.81

4. New vs. Old Food Pyramid • In 2011, the United States Department of Agriculture changed the 1992 food pyramid to “my plate”. • My plate stresses the importance of having a well portion diet Too many carbohydrates= FAT

5. Mistakes about Dieting • Do NOT skip any meals, especially breakfast • The idea of skipping meals to lose weight unhealthy. • If you skip meals during your diet you… • A) can cause hypoglycemia • B) will have malnutrition • C) will affect how you function during your daily active

6. 2 Key Requirements for aSuccessful Diet • 1)Positive attitude 2) Have a plan +

7. Key Foods to have in your diet • 1) Fruit 3-5 servings daily • 2) Vegetables 3-5 servings daily • 3) Protein (Chicken, fish, eggs etc) 2-3 servings daily • 4) Whole grains 3-5 servings daily • 5) Water 8-12 cups daily

8. Foods to Stay Away From • Anything that says “diet” • High carbs • High fats • Oils, sat. fat, trans fat • Frozen diet meals- high in sodium • Fast food • High sugars

9. Keep Track of your Day • When you keep track of your food/calorie intake, you will get better results because… • You will know when you consume too much • Learn how to control calories • Avoid from binge eating (over-eating)

10. Keep Track of your progress • Do a weekly weigh in because • You can see what you’re doing right/wrong • It will help motivate you • Gives you statistical proof of your results

11. Have 6 Healthy Meals a day • Males- Around 1,800-2,200 depending on height/weight/ workout regimen • Females- Around 1,200-1,600 depending on height/weight/ workout regimen

12. Successful and Unsuccessful Diet Plans Successful Unsuccessful “Fad” diets such as “the cottage cheese diet”, “the 17 day diet”, “south beach diet”. You may get quick results but they won’t last • Low fat and low carb diet with high protein and high exercise

13. Successful Diet Supplements Successful Unsuccessful Hydroxcut Alli HCG Dexatrim Max Slimquick Etc, Etc, Etc • EAT HEALTHY AND EXERCISE! • THERE IS NO MAGIC PILL!

14. Importance of Vitamins • Why do you need them? • They reinsure your body gets exactly what it needs • They help your body recover faster • Besides nutrition reasons, they keep you generally healthy

15. Best and Worst Exercise Plan Best Worst All cardio with no weight training Too much cardio actually builds fat • High cardio and weight training • Example: ½ hour on elliptical then a 20 minute arm workout circuit

16. There is NO Miracle Pill • Diet pills are filled with empty promises • You may see short term results • Not good for heart or liver • Can cause serious illness or death

17. Avoid consumption of Tabaco and Alcohol Tabaco Alcohol Extra calories It’s a depressant-slows you down Ruins the past 72 hours of your workout • Slows you down • Makes you less motivated • Affects your lungs which affects your workout

18. Dangers of Obesity • Diabetes • High blood pressure • Sleep apnea • Death

19. Importance of Sleep while Dieting • Allows you to recover • Gives you energy • Keeps you from over eating

20. Importance of Water • Helps maintain body fluids • Water helps maintain bowel functions • Energizes muscles for workouts • Keeps you hydrated • Zero calories