HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Two

HEALTHY HABITS FOR LIFE

A Common Sense Approach to Healthy Living

Week Two

Eat Well: A Healthy Approach to Eating

Healthy WeightHealthy EatingYour Lifelong Eating PlanThe News on Nutrients

Healthy Weight

Genetic makeup Metabolic rate Body composition Activity level Food choices Current health problems

Body Mass Index

18 or less Underweight

18-24 Normal25-29 Overweight30-39 Obese

40 or greater Extremely Obese

Apple vs. Pears

Health Risk

BMI

Waist less than or equal to:

40 in. (men)35 in. (women)

Waist greater than:

40 in. (men) 35 in. (women)

18 or less - N/A18-24 - N/A25-29 Increased High30-39 High Very High

40 or greater Extremely High Extremely High

Healthy Eating

Base your lifelong plan on guidelines from MyPyramid

Maintain a healthy relationship with food

Avoid the “good food/bad food” mentality

Remember moderation and variety in all your food choices

MyPyramid

Your Lifelong Eating Plan

Eat Well for the Health of It Assess your current

eating habits Compare them to

MyPyramid Create your own

eating plan

Estimated Daily Calorie Needs

Calorie Range

Age Sedentary Active

Female 14-18 1800 240019-31 2000 2400

31-50 1800 2200

51+ 1600 2200

Males 14-18 2200 320019-30 2400 3000

31-50 2200 3000

51+ 2000 2800

Create Your Eating Plan: Going Further

Basal Metabolic Rate (BMR)___ (wt in pounds) x ___ (10 woman, 11 man) =____

calories for basic energy needs

(BMR)

Calorie Needs for Physical Activity___ calories for BMR x ___ activity # = ____

calories for activity

Create Your Eating Plan:Going Further

Calorie Needs for Digestion and Absorption BMR calories + activity calories x 0.1 = ____

calories for digestion & absorption (D&A)

Total Calorie Needs BMR calories + activity calories + D&A calories =___

Total

Your Healthy Eating Plan

The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

The News on Nutrients

CarbohydratesBenefits:

–Body’s preferred fuel source for all activities–Fiber: Soluble and Insoluble

Sources: grains, cereals, fruits, vegetables, legumes


Fiber

–Recommendation: 14 g fiber for every 1000 calories consumed

Maintains proper bowel function Decreases the risk for heart disease

and some cancers Moderates blood glucose levels Lowers your calorie intake by helping

you to stay full longer


Protein Strengthens blood Builds, maintains muscle mass and

aids in muscle recovery Sources: meat, fish, poultry, eggs,

dried beans (including soy), lentils, nuts and seeds


FatNeeded for every cell in the bodyConcentrated energy source for

endurance events (ex: marathon)

Satiety (feeling full)Adds the flavor to foodSources: veg. oils, nuts, peanut

butter, olives, avocados and fish

Defining the Fats

Good Monounsaturated

- Olive oil, Canola oil Polyunsaturated

-Essential Fatty Acids

Omega 3 & 6

Bad Saturated Trans Fatty Acids

A Word About

Vitamins Minerals

–Calcium–Iron

Phytochemicals

Are you getting enough?

Water:

**Adequate hydration helps flush toxins.

Portion Sizes

Portion Size your plate

½ plate Vegetables

¼ plate Protein

¼ plate Starch

The Plan: Week Two

Set up your pyramid based eating plan Complete your Food and Activity

Journal for this week Next week: Moving why is it important.

6:30pm It Works Body Wraps presentation (get wrapped for only $25

before class)

Need a more detailed Plan….

You get 6 weeks of: One-on-One Coaching with Dr. Celina Pre and Post measurements 2-hour Grocery Shopping trip Home visits and Personal Coaching calls to

keep you on track. Slim & Sassy wraps for extra weight loss &

removal of toxic build up around your waist. Exercise plan made right just for you.

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HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Two