Energy In and Energy Energy In and Energy OutOut

Week 3Week 3

ObjectivesObjectives

Learn how food and exercise help with weight Learn how food and exercise help with weight lossloss

Learn how to balance food/activity to feel your Learn how to balance food/activity to feel your bestbest

State different kinds of exercises to improve State different kinds of exercises to improve healthhealth

Practice activities you can do at home.Practice activities you can do at home.

You eat it, you burn it!You eat it, you burn it!

Cut portions (decrease energy going in)Cut portions (decrease energy going in) Increase exercise (increase energy going out)Increase exercise (increase energy going out) BOTH! (results in weight loss)BOTH! (results in weight loss)

Careful….Careful….

Don’t eat your way out of exerciseDon’t eat your way out of exercise ““I exercised today so I can have a little extra I exercised today so I can have a little extra

______”______”

Sports Drinks – AVOID them. Sports Drinks – AVOID them. Unless you are training HARD for something, Unless you are training HARD for something,

hydrate yourself with water onlyhydrate yourself with water only

What can you do to be active?What can you do to be active?

EnduranceEndurance Walking, dancing, jogging, swimming, bikingWalking, dancing, jogging, swimming, biking

StrengthStrength Lifting weights, resistance bandsLifting weights, resistance bands

BalanceBalance Standing on one foot, tai chiStanding on one foot, tai chi

FlexibilityFlexibility Yoga, stretchingYoga, stretching

Let’s BURN it!Let’s BURN it!

Walking- 5 minute warm upWalking- 5 minute warm up Deep breathingDeep breathing Side bends with water bottlesSide bends with water bottles Water bottle twistWater bottle twist V-ups in chairV-ups in chair Cardio – rapid walking/jog in placeCardio – rapid walking/jog in place

Questions?Questions?

Get more information from:Get more information from:

http://www.anthc.org/anmc/services/diabetes/2010-november-diabetes-month.cfm

Presentation by:Presentation by:

Angela Manderfeld, MS, RD, CDE, LDDiabetes Nutrition Consultant

Alaska Native Tribal Health ConsortiumPhone (907) 729-1128

Fax (907) 729-1129 

Mailing Address:Alaska Native Medical Center (DIA)

4315 Diplomacy Dr.Anchorage, AK 99508