Presentation on Nutrition and Physical Activity (physical activity portion prepared by Nikki Gorman, KNPE Graduate Student at NIU)

1. Winning with Wellness:
How Nutrition and Physical Activity can
help YOU Win!
TRHS Spring In-Service, March 2009
Nikki Gorman
Adapted Physical Activity Graduate Student
Lynn Stiff
Nutrition and Dietetics Graduate Student and Dietetic Intern
Northern Illinois University

2. The Numbers
• At the Fall 2008 In-Service:
– Elevated blood glucose levels
• 100 -125 mg/dl  Elevated Levels
• 126 + mg/dl  Diabetes
– Elevated cholesterol levels
• 200-239 mg/dl  Borderline-High Risk
• 240+ mg/dl  High Risk
– High Blood Pressure
• 120/80-139/89 mmhg  Borderline-High
• 140/90 + mmhg  High

3. The Numbers
• At the Fall 2008 In-Service Cont.:
– Elevated Body Fat
• 18-25%  Men
• 25-31%  Women
• All of these conditions can be improved
without medications, by diet and exercise
http://www.americanheart.org

4. Weighing in on Weight
• Your health is
determined by many
things, not just your
weight.
Recent Programs

– Most participants did not lose weight, but did have
significant improvements in:
 Total Cholesterol*
 Triglycerides
 Blood Pressure*

5. Age: 59 years
Meet Dave
Height: 5’8”
Weight: 250 Pounds
BMI: 38 (obese)
Physical Activity
Each week:
• Swim: 5 miles
• Run: 30 miles
• Bike: 200 miles
Triathlons Completed:
264 as of 2001

6. Nutrition
Eating Well to Improve your Health!

7. Food Can Do That!
• Lower Cholesterol
– ↑ Unsaturated Fats
• Olive oil, canola oil
• Fish, flax seed
– ↑ Fiber
• Oatmeal, bran, fruits
– ↓ Saturated Fat
• Most animal fats
– ↓ Trans-fat
• Processed foods

8. Food Can Do That!
• Improve Blood Pressure
– ↑ Fiber
• 100% whole grain breads
• Fruits
• Vegetables
– ↑ Potassium
 Vegetables
 Fruit
– ↓ Sodium/Salt
 Processed Foods

9. Food Can Do That!
• Normalize Blood Glucose
– ↑ fiber
– ↓ high sugar, refined foods
– Exercise
– Intuitive eating
– Weight maintenance
– Mid-section weight loss

10. Food Can Do That!
• Decrease Body Fat %
– No food can do this
– Healthy diet:
• Fiber
• Whole Grains
• Fat (yes, you do need fat!)
• Lean protein
– Weight maintenance is the first goal, followed by
healthy, gradual, and sustainable weight loss

11. Example of a Kashi Heart-to-Heart Oatmeal
Nutrition Facts
Food Label Serving Size: 1 Packet (43g/1.5 oz)
Amount/Serving % Daily Value
Calories 160
Aim for…..
Calories from Fat 20
High levels (20%) of: Total Fat 2g 3%
Unsaturated Fats Saturated Fat 0g 0%
Fiber Trans Fat 0g
Cholesterol 0mg 0%
Potassium
Sodium 110mg 5%
Total Carbohydrate 33g 11%
Low levels (5%) of: Dietary Fiber 5g 20%
Saturated Fat Soluble Fiber 3g
Insoluble Fiber 2g
Sodium
Sugars 12g
Trans Fat
Other Carbohydrate 16g
Sugar Protein 4g

12. Portion vs. Serving
• Portion: What you take
• Serving: Predetermined amount of food that
has x amount of nutrients
– Usually correlate with the Food Guide Pyramid
• Example
– Steak at a restaurant: 9 oz
– Serving of steak: 3 oz
– Number of servings consumed: 3

13. What Does a Serving Look Like?

14. Energy and Nutrient Density
• Energy Density
– Amount of calories per cup
– Aim for low energy dense foods
vs.
• Nutrient Density
– Amount of nutrients per cup
– Aim for high nutrient dense foods
• Example: French Fries vs. Baked Potato

15. MyPyramid.Gov
• Menu Planner
• MyPyramid Tracker
• MyPyramid Plan
• Nutrition Education
• Tips and Resources

16. MyPyramid Menu Planner

17. Tuesday, March 3, 2009
AM Snack Lunch
Yogurt, Mini Bagel, Sliced Chicken Fajitas, Salsa, Corn,
Oranges Apple Slices, Shredded Cheese,
Lettuce, Tomatoes, Tortillas
• If you ate 1 serving of each item you would eat:
– 2 Dairy servings (yogurt and cheese)
– 2 Grain servings (mini bagel and tortilla)
– 1 Meat serving (chicken fajita meat)
– 2 Fruit servings (sliced oranges and apple slices)
– 2 Vegetable servings (corn, and the combination of salsa,
lettuce, and tomatoes)

18. Intuitive Eating
• Food is all around us
• We tend to stop
listening to our
internal cues in
childhood
• We need to listen to
our bodies!

19. Intuitive Eating
Very Moderately Mildly No Mildly Very Much
Hungry Hungry Hungry Feeling; Full Full Too Full
Neutral
1 2 3 4 5 6 7
2.5 <-- Desirable Zone --> 5.5

20. All Foods can Fit!
• Everything (really) is okay in
moderation
– Try not to call foods “bad”
• Keys to Success:
– Balance
– Variety
– Portion Size
– Moderation

21. Incorporating
Physical
Activity
Into Your
EVERYDAY!

23. Q. Is there a difference between Physical Activity,
Physical Fitness & Exercise?
A. YES!
Physical Activity:
Is the state of being active, an energetic action or movement
Exercise:
Is physical activity that is planned, structured, and/or repetitive
movement to improve/maintain physical fitness
Physical Fitness:
Is an out come

24. Biggest barrier is that
time fly’s during the
day...
RECOMMENDED:
60 MINUTES DAILY
REMEMBER...
The more active you are, the greater the benefits!

25. TOP 10 BENEFITS OF
BEING ACTIVE
6. Lower risk for other
1.Improve blood glucose health problems.
management. 7. Gain more energy
2.Lower blood pressure. and sleep better.
3.Improve blood fats. 8. Relieve stress.
4.Take less insulin or 9. Build stronger
diabetes pills. bones & muscles.
5.Lose weight & keep it 10. Be more flexible.
off.
American Diabetes Association , 2.21.09

26. Physical Activity and Cardiovascular Health Fact
Sheet
• Cardiovascular disease (CVD) is the No. 1 killer
in America.
• Surveys show that 24 percent of Americans 18
or older aren't active at all.
• Even low-to-moderate intensity activities, when
done for as little as 30 minutes a day, bring
benefits.
• More vigorous aerobic activities are best for
improving the fitness of the heart and lungs.
Modified from American Heart Association, 2.19.09

27. Getting Started:
1. Assess your fitness level
2. Consider your fitness goals.
3. Plan a logical progression of activity.
4. Think about how you'll build activity into your daily routine.
5. Plan to include different activities. Different activities
(cross-training) can keep exercise from becoming boring.
Alternate among activities that emphasize different parts of
your body.
6. Allow time for recovery.
7. Put it on paper.
Modified from American Heart Association, 2.19.09

28. Continued…………………………
Start slowly and build up gradually
Break things up if you have to
Be creative
Listen to your body
Be flexible
Modified from American Heart Association, 2.19.09

29. •Choose activities that are fun, add variety.
Tips for Exercise Success:
•Wear appropriate attire
•Find a convenient time & place to do
activities.
•Use music to keep you entertained.
•Surround yourself with supportive people.
•Share your activity time with others.
•Don't overdo it.
•Keep a record of your activities.
Modified from American Heart Association, 2.19.09

30. Calf raise
Squat

31. Did You Know?
By walking just an extra five minutes a day you
can burn an additional 24 calories per workout.
That may not seem like much, but over the course
of one year it adds up to a total of 8,760 additional
calories burned.
Lunges not only stretch the muscles in
the lower body and increase flexibility
in the hip flexors, but lunges also
strengthen the quads and the booty!

33. Fitness Ball Exercises

34. Exercises that can be done inside or outside with or
without the children presents
Jump Rope
Jumping Jacks

35. Make Use of the Facility!
Set up an obstacle course!

36. Core Exercises Upper Body Exercises
Close-Arm Wall Pushups
Hip Flexor
Isometric Biceps Hold
Standing Side Bend with Towel
with Towel
Swimming Isometric Shoulder
Hold with Towel
Seated Knee Lifts with Chair
http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=upper

37. Heart rate:
What's normal?
For an adult, a normal resting heart rate ranges from 60 to 100 beats per
minute (bpm).
•For a well-trained athlete, a normal resting heart rate may be as low as 40 to
60 bpm.
•In healthy adults, a lower heart rate at rest generally implies more efficient
heart function and better cardiovascular fitness.
Modified from American Heart
Association, 2.20.09

38. There's no single best way to fit physical
activity into your day. Your lifestyle, job and
family responsibilities will point to the most
convenient time and place for physical
activity. Do what works for you — but make it
a habit! Modified from American Hear t Association, 2.19.09

39. EVERYONE STAND UP!
There is no better time to
LET’S GO!