Get Moving!

Lesson 3

1WelcomeBack.

What didwe talkaboutlast time?

We talked aboutbeing moreactive by . . .

• Turning inactivechoices intoactive choices

• Finding ablock of timeto be activeon most daysof the week

• Keeping it safeto preventinjuries

We also discussedthree ways to

eat less fat by . . .

1. Eatinghigh fat foodsless often

2.Eating smalleramounts ofhigh fat foods

3.Eatinglower fat foodsinstead

Lesson 3Get Moving!

Aloha andwelcome back

to thethird lesson

of thePILI Lifestyle

Program.

Let us beginwith a reviewof last week’s

lesson.

Now let usreview theaction planyou madelast week.

Lesson 3Get Moving!

2How areyou doingwithtrackingyourprogress?

Why eatless fat?

•Healthy eating involves eating less fat.

•Eating too much fat is “fattening”. It makes us fat!

•By eating less fat, you can lose weight and be healthier.

We know that tracking your progress is important whenmaking lifestyle changes.

By tracking your progress, you will havea good idea of how you are doing.

So, don’t forget to keep track of yourprogress by using your Passport to Health.

In fact, fat is the most fattening of all the things we eat.

Fat contains more thantwice the caloriesas the same amount of sugar,starch, or protein.

What willwe talkabouttoday?

We will talk about . . .

1.Finding the fat in foods

2.The benefits ofphysical activity

3.The right amountof physical activity

Are there any questionsabout what we will be covering?

We know that tracking your progress is important whenmaking lifestyle changes.

By tracking your progress, you will havea good idea of how you are doing.

So, don’t forget to keep track of yourprogress by using your Passport to Health.

We will talk about . . .

Lesson 3Get Moving!

3What foodsare highin fat?

Even small amounts of high fat foods are high in calories.Here are some examples…

How doesfat affectyourhealth?

The higheryour cholesterol,

the greateryour chances

of havinga heart attackor diabetes.

Big difference, yah?

Fat is a nutrientfound in plantsand animals.

We need somefat to helpour bodies

function well,but many

people eattoo much fat.

Eating too muchfat can increaseyour cholesterol

level.

vs• Turkey Spam (3 oz.)

6 grams of fat120 calories

• Raw Poke (3 oz.)1.2 grams of fat77 calories

• Imitation Coconut Milk5 grams of fat100 calories

• Spam (3 oz.)23 grams of fat260 calories

• Fried Fish (3 oz.)11 grams of fat211 calories

• Coconut Milk (1 cup)57 grams of fat513 calories

High Fat Lower Fat

vs

vs

There aredifferent types

of fats.

Some are goodand othersare bad.

The bad typesof fat can

increase yourcholesterol.

Good Fats in the right amount can lower your badcholesterol (LDL) and raise your good cholesterol (HDL).

Here are some examples of good fats . . .

Monounsaturated Fats are found in:

• Olive oil, peanut oil, tub margarine

• Peanuts, almonds, cashews,and most other nuts.

Polyunsaturated Fats are found in:

• Fish oils (omega 3 and omega 6)

• Soybean oil and corn oil

Both of these types of fat areusually liquid at room temperature.

Lesson 3Get Moving!

4

Bad Fats in any amount can raise bad cholesterol (LDL).

Here are some examples of bad fats . . .

Saturated Fats are found in:

� • Whole milk, cheese, ice cream, butter,coconut, coconut milk, red meats

• Coconut oil and palm oil

Trans Fat (hydrogenated oils) are found in:

• Stick margarines, regular and vegetableshortenings, and partially hydrogenated oils

• Deep fried chips, many fast foods, andcommercial baked goods

Both types of fats are usually solid or semi-solidat room temperature.

5Are thereany high fatfoods youcommonlyeat?

Let us take a few minutes to list a few of the foods,that you like to eat, that may be high in BAD FATS.

List the top three foods you eat, that are high inbad fats such as saturated fats and transfat . . .

Can you think of lower fat substitutes?

Lesson 3Get Moving!

3.

2.

1.

Are thereany high fatfoods youcommonlyeat?

How canwe lowerthe fatin whatwe eat?

1. Buy lower fatmeats, such asleaner cutsof meats,skinless chicken,or fish.

2.Switch fromwhole milk tolow fat ornon-fat milk.

3.Drink wateror diet sodasinstead of juiceor regular sodas.

3.

2.

1.

There aremany ways tolower the fat

in what you eat.

Here are somesimple waysyou can start

loweringthe fat . . .

4.Use healthierways of cookingsuch as broilingor bakingyour foodinstead of frying.

Let us practicesome ways oflowering fat

using theLower Your Fat

handout inyour toolbox.

Most of the fat we eatis hidden in foods . . .meaning, it is not obviousunless you look for it.

Let us take a minute tolook over a lunch menu.See if you can find somehidden fat.

You also may not be aware ofthe amount of fat in thefoods you prepare at home.

Reading the food labelscan help you find the fatin what you eat.

Lesson 3Get Moving!

6

Reading food labels is an easy wayto know how much fat and othernutrients are in your food.

Look for the “Nutrition Facts” on the back of a food itemto know what is in that food.

The information provided on a food label can help youdecide if the food is a good choice for you.

Compare labels to find foods lower in fat!

Besides information about fat, food labels also show:• How much is in one serving• How many calories are in that serving• How many total servings are in the container

Let’s practice finding the informationwith some common foods.

Can youuncover thefat hidingin whatyou eat?

How canfood labelshelp you?

We’ve talked a lot about how tomake healthier food choices.

Don’t forget, though, that what you eatis only half the story! Being active is also important.

Let us talk now about the benefits of being active andhow much activity is needed to get these benefits.

Being active can . . .

1.Help you lose weightor prevent weight gain

2.Give you more energythroughout the day

3.Make your heart, bones,and muscles stronger

4.Increase your flexibility

5.Help you sleep better

6.Relieve stress

7.Help to lower cholesterol,blood pressure, and blood sugar

8.Lower your risk for diseasessuch as heart disease,some cancers, and diabetes

With all these benefits, can you think of thingsthat keep you from being active on a regular basis?

Can you think of some ways to overcome these challenges?

Lesson 3Get Moving!

7What arethe benefitsof regularactivity?

To enjoy the long term benefitsof being active, you should worktowards getting 2 1/2 hoursof physical activity each week.

No worry . . . it does nothave to be all at once.You can do 30 minutes a dayfor five days of the week.

Or, you can do 15 minutesin the morning and15 minutes in the eveningfor five days of the week.

Simple yah?You spend more than15 minutes waiting in lineat the bank or waiting foryour food at a restaurant.

By doing 2 1/2 hours ofphysical activity each week,you will burn about 700 morecalories per week.

Get Moving!8How much

activityis enough?

To keep up with this level of activity you should . . .

• Pick activities you enjoy doing.

• Choose moderate kinds of activities, like brisk walking.

• Work up to this goal slowly. It will take at least 4 weeks.

• Do at least 30 minutes a day for most days of the week.

• Have company and support while you’re being active.

How canI getstarted?

Lesson 3

9What ismy actionplan forgettingmoreactive?

Your assignment over this past week was to think aboutthree activities you might want to do to fill your inactive times.

During which inactive time will you start this activity?Be specific. When, what time of the day?

How long will you do this activity for?Exactly how long? 5 minutes? 10 minutes?

Where will you do this activity?Be specific. What location? Home, park, or gym?

What will you need to do this activity?Do you need any equipment or special clothing? Do you need a partner?

Which one of the three would youlike to start with first?Be specific and be sure it is doable and realistic for your lifestyle.

What will you do if something gets in the wayof your plan?What is plan B? If it rains and you cannot walk at the park,can you walk at the mall instead?

What are the three activities?

3.2.1.

Get Moving!Lesson 3

What havewe coveredtoday?

What willbe coverednext week?

We will betalking about

eating outand keeping your activityplan going.

Remember tokeep track ofwhen you are

active each dayin your

Passport to Health.

Only recordthe times whenyou are doingthe activities

(not the breaks).

101. Eating lessof the bad fats

2.Choosinglower fat foods,such as leanmeats andskinless chicken

3. Preparing foodsat home in lessfattening ways

4.Finding hiddenfats in thefoods you eat.For example:by reading the food labels.

We also learnedthat being moreactive can havemany benefits.

The right amountof activity is

30 minutes ofmoderate activity

each day; on most days.

Examples ofmoderate activityinclude walking,

biking, andswimming.

Are there anyquestions before

we wrap uptoday’s lesson?

We learnedthat healthy

eating involveseating lessfat by . . .

Get Moving!Lesson 3