Bernice Tomassobgtomass@asu.eduMajor: Nutrition at Arizona State UniversityMinor: Exercise/ Wellness at Arizona State University
Taking care of your bodies necessities:-Exercising regularly, staying active, energetic, happy-Listen to your body: Rest, Hunger, etc.-Consuming a healthful diet to give you energy..-Don’t focus on eating less to lose weight, manage your meals, and exercise.“Healthful Diet: Moderation, Balance,Variety, and Adequate.”-Expressing your inner feelings, and thought, beinghonest.
Food is in effect a drug. Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of foods you love.Eating healthy is about feeling great, having more energy, and keeping yourself as healthy as you can. “It’s not just about what you eat- it’s about how you eat.”
How to read a label: • Keep your fat consumption about 30-40g a day for an average person. • Fiber is one nutrient that we lack and need to have 28-35g a day! • Protein should be 15-25 g per meal!
Why should you eat healthy? As a teenager, you are nourishing your body with nutrients for development, and bone growth. Think about it this way; as you age you absorb less nutrients! Provides your body with nutrients to help give you:Energy, keeps your brain active, muscles working, and strong bones; helps maintain body weight, lowers risk of developing chronic illnesses, and helping balance illnesses such as diabetes. There is a difference between eating healthy, and going on a “diet.”----Most common diet----- “Low-Carbohydrates, or Low Calories” This will makeyou lose weight fast, but reverses ones metabolism resulting in a serve weightgain once off the low carb, and low calorie diet. If someone is eating less then 1,200 calories a day…Malnutrition
Healthful Planning: 1. Plan your meals the day before 2. Cup up your fruits, vegetables (Sunday) for the week. 3. Make sure to eat breakfast within on hour of waking up 4. Eat every 3 hours (3 meals, 2 SMALL snacks) -Overeating- 5. Read food labels and consume the serving size 6. Limit the processed, and salty foods7. Try to eliminate sugary drinks, and drink at least 8 glasses of water 8. Exercise at least 5 times a week
Bone Health:• Low calcium intake during childhood is associated with osteoporosis later in life....The key is prevention; bones continue to grow strong until age 30The bone hasbecome fragileand will breakeasily, becauseof loss in Calcium. Eating a healthy diet and physical activities prevent bone loss!!“Termites weakenyour house likeosteoporosis weakens your bones.” Make sure to consume: adequate calcium and vitamin D intake early on! ALSO, Protein, magnesium, phosphorus, folate and vitamins A, K and B12 also play an important role in building your bones.
Nutrients forbone health!
Carbohydrates: Look for the words “whole grain” or “100% whole wheat”Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich inphytochemicals and antioxidants.• Healthy carbs: whole grains, beans, fruits, and vegetables.• Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.• Unhealthy carbs: white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients.• Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.
Protein: Protein gives us the energy to get up and go—and keep going.• Beans: Black beans, navy Protein in food is broken down into the 20 amino beans, garbanzos, and lentils !! acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs.• Nuts: Almonds, walnuts, pistachios, and pecans. A lack of protein in our diet can slow growth, reduce muscle mass, lower• Soy products: Try tofu, soy milk, tempeh, and veggie immunity, and weaken the heart and burgers for a change. respiratory system.• Avoid salted or sugary nuts and refried beans.• Best Meats: LEAN!!! Chicken, and fish!• Buy lean cut steaks, and lean ground beef!
PROTEIN LIMITATIONS: Limit the protein shakes, and the protein bars. (but one a day is okay!)Too much protein may cause weight gain if not exercising because your body does not store the protein. Your body does not store protein so when you take in excess protein, your kidneys flush it out through urine! If you want to make protein shakes: Alternative: (Non-fat Greek Yogurt, fruits)
Lipids (FAT): Nourish your brain, heart and cells, as well as your hair, skin, and nails -Foods rich incertain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia.Mono-saturated fats: Plant oil: (canola oil, peanut oil, and olive oil,avocado, and nuts.)Polyunsaturated fats: (omega-3 and Omega 6) found in fatty fish such assalmon, herring mackerel, anchovies, sardines, and fish oil supplements. Also, walnuts,flaxseeds, flaxseed oil, and sunflower.REDUCE or ELIMINATE in your diet:Saturated fats: primarily animal sources such as red meat, and whole milkdairy productsTrans fat: found in vegetable shortening, margarines, crackers, candies,cookies, snack foods, chips, fried food, baked goods, and processed foods made withhydrogenated vegetable oils.
Sugar:1. Sugar causes energy ups and downs and can cause healthand weight problems.1. Large amounts of sugar can be hidden: (pictures)2. Avoid sugary drinks: Try sparkling water with lemon andsplash of fruit juice.4. Eat naturally sweetened foods:Fruit, and natural peanut butter.High Fructose Corn Syrup=BAD!How sugar is hidden:Cane sugar or maple syrupCorn sweetener or corn syrupHoney or molassesBrown rice syrup
Lacto-Vegetarian: Short-Term Fasting: May reverses metabolism Prolonged Fasting: The bodies systems will slow down, and use skeletal, and cardiac muscles for fuelOvo-Vegetarian: High-Protein Diets, Low Carbohydrate(Atkins): -Loss of glycogen: taken from organs, for brain. -Loss of water…Scale say’s your lighter. -Rapid Ketone growth… can be TOXIC. • Only good for EXREMELY obese people under MEDICAL supervision.Pesco-vegetarian: Yo-Yo diets: cycles of dieting, and regaining weight. BMR is set lower, making it almost certain they will regain the weigh they just lost. Eventually….BIG!
Mindful Health (Staying Positive)Everyday when you wake up think of 5 positive things that are in your life. Don’t tell yourself “I am ugly, I am fat” -Meditation- Find something that relaxes you and focus on that, and practice deep breathing! Gillen’s Favorite Quote:“Be who you are and say what you feel, because those who mind dont matter, and those who matter dont mind.” ― Dr. Seuss
Barbie’s Effect:Height: 6 ft. --Weighs: 100lbs--Waist: 19 in.--Bust: 39in.“This beautiful doll gives a whole newmeaning to the phrase:“if looks could kill.”• It’s estimated that 8 million people in the United States has an eating disorder, and only 10-15% of them are male. Which leaves the 85- 90% of them to be female. 80% of those females are under the age of 20If this was a real person…..• No Menstrual cycles.• Bust is too big to hold up• Legs are 50% longer then armsDid you have a Barbie?Men: Ken Doll……started off avg. weight….Now he is HUGE!
When they look in the mirror they see themselves a lot bigger, and they want to be perfect. Eating Disorders:1. Anorexia: (Purging or non-purging)People are obsessed about their weight and the food they eat.To prevent weight gain or to continue losing weight:-starve themselves or exercise excessivelyAnorexia Contact Video: (40 seconds)http://www.youtube.com/watch?v=qFbYW6bNViwDeath, anemia, heart problems, absence of periods, bone loss, and kidney problems.Electrolyte abnormalities: low blood potassium, sodium, and chloride.Gastrointestinal problems: constipation, bloating , or nausea. Megan from Rosewood eating disorder clinic , talked about how an anorexia patient will use every excuse to not eat.WRESTLERS??
Eating Disorders:2. Bulimia: Bulimia is an illness in which aperson binges on food or has regular episodes of overeating andfeels a loss ofcontrol.– vomiting or laxative abuse to prevent weight gain.• Constipation• Dehydration• Dental cavities, Decay.• Electrolyte imbalances• Hemorrhoids (from bowel movement)• Pancreatitis: (abdominal pain, chills, vomiting, fever, mild jaundice, nausea, sweating, clammy skin.)• Swelling of the throat• Tears of the esophagus from too much vomiting
CYCLE:1/3-3/4 of allenergy isabsorbed evenafter vomiting.90% of allenergy isabsorbed whenlaxatives areused.
Eating disorders:3. Over eaters/ Binge eaters:-Compulsive Overeating: people consume large amounts of food while feeling out of control and powerless to stop.-Food intake is comforting and releasing hormones that make them “happy.”-Research shows the hormones released from drug addiction is similar to the bingeeating responses.• Typically lasting around two hours long.• Inability to stop eating or control what you’re eating• Rapidly eating large amounts of food• Eating even when you’re full• Hiding or stockpiling food to eat later in secret• Eating normally around others, but gorging when you’re alone• Eating continuously throughout the day, with no planned mealtimes• Eat when not hungry, and eat long after they are full.• Feeling upset during or after eating• They will not “make up” for their overeating-Some binge eaters can travel to 3 fast foods restaurants before going home, and not even know. Cycle: Eating to feel better, feeling even worse, and then turning back to food for relief.
Eating Disorders:Orthorexia- Obession with eating “Healthy.” Will eat extremely healthy, andexercise a lot. “I don’t eat that, can we go somewhere else.” ( I find it okay to not want to eat fast food.)Diabulima- Manipulate insulin intake to lose weight or induce purging.Drunkorexia- Binge drinking but will manipulate calories for drinking. Resulting in binge eatingwhen drunk, because you don’t care when your drunk. Therefore, one will purge themselves at night.Compulsive exercise: (Over-training) struggles with guilt if they do noexercise.Muscle Dysmorphia: New form of body image disturbance in men. A man believes that hisbody is insufficiently lean or muscular. Substance abuse.
Why is Exercise soimportant? 1. Helps prevent diseases 2. Improves stamina (Your resting heart rate, breathing rate recovers faster.) 3. Strengthens and Tones your muscles, ligaments increased in strength 4. Enhances Flexibility 5. Control Weight 6. Improves quality of life: reduces stress, lifts mood, helps you sleep better! 7. Releases hormones: Endorphins.
(BMI) Body Mass Index: is a number based on a persons weight and height that provides a way to estimate the effect of weight on health.• If your BMI is less than 18.5, you are in the underweight category• If your BMI is between 19 and 24.9, you are in the recommended weight range for your height..• If your BMI is 25 to 29.9, you are in the overweight category..• If your BMI is 30 or higher, youre in the obese category..Calculated: (pounds X 700) / (inches squared)Note: not always right……My BMI says I am 33( & I AM NOT OBESE!!)
BMR: The amount of calories you expand at complete rest. temperature, and growth.
A fast way to measure if you are at risk: Easy estimate of BMRMales: Kg weight X 1.0 kcal X 24 hrFemales: Kg weight X 0.9 kcal X 24 hr
Overview of Body Composition:DXA: differentiate of bone tissue,lean tissue, and adipose tissue.
Weight Loss Strategies:1. Eat smaller portions, following serving size on labels.2. Reduce energy dense foods3. Consume low glycemic carbohydrates. Ex. Chose old fashion oatmeal, over instant.4. Avoid high fructose corn syrup5. Sleep at least 7-8 hours a night6. Aerobic exercise burns more fat
Minerals and VitaminsOMEGA-3: Walnuts, Pumpkin seeds, Flax seed oil, canola oil, wheat germ, nuts,tuna, and soybeans.• IRON: Brown rice, whole wheat bread, Dark leafy greens, spinach, broccoli,green beans, Brussels sprouts, beans, like kidney, lentils, black eye, chick peas,soybeans, tofu, dried fruit: apricots, figs, dates pumpkin seeds, almonds.• FIBER: Wheat bran cereal, tomatoes, broccoli, kidney beans, Apricots,almonds, black beans, whole wheat bread, avocado, walnuts, flax seeds, garbanzobeans, strawberries, raspberries, pears, bananas.• POTASSIUM (Vitamin-K): Dried apricots, orange juice, papaya, bananas,honey dew melon, Tomatoes, lima beans, sweet potatoes, kidney beans, yogurt,and salmon.• FOLATE: leafy greens, asparagus, avocados, bananas, beans, broccoli, crab,chicken, eggs, fish, turkey, spinach, strawberries, cabbage, Brussels sprouts.• VITAMIN-B12: grains, milk, fish, starchy vegetables.• CALCIUM: Cauliflower, water cress, Brussels sprouts, kale (Dark green leaf),milk, and calcium enriched soy milk, tofu, cheese, non-fat yogurt.• VITAMIN- D: salmon, tuna, egg yolks, some cereals, and the sun light!• MAGNESIUM: green leafy vegetables, whole grains, nuts, seeds, seafood,beans, dairy, mineral water.
How many fruits, and veggies do you know?.1 2. 5. 6. 3. 4. 7. 8. Hint: Not blueberries
ANSWERS:Brussels Sprouts: has some protein, vitamin-A,potassium, Calcium, fiber (3-5g per cup). Prevent cancerousdiseases.Kale: KING of greens, antioxidant, calcium, fiber,vitamin-a etc.Butternut Squash: antioxidant, vitamin-C,potassium, fiber, vitamin b-6, and important for bone health.Pomegranate: rich in antioxidants, it cankeep bad cholesterol (LDL) from oxidizing andprevents many diseases, and cleanses yourbody.Honey Dew Melon: great Vitamin-C sourceBok Choy: high in vitamin-A, vitamin-C, beta-carotene, calcium and dietary fiber.Acai Berry: Top Antioxidant, Acai has astrong fiber profile, and vitamins and minerals.
Good Resources to help calculate daily calories and calorie needs: www.myfitnesspal.com http://www.mypyramidtracker.gov/planner/ http://www.mypyramidtracker.gov/
Bibliography: "Easy Tips for Planning a Healthy Diet & Sticking to It." Helpguide.org: Expert, Ad-free Articles Help EmpowerYou with Knowledge, Support & Hope. Web. 13 Nov. 2011. <http://www.helpguide.org/life/healthy_eating_diet.htm>.
Oatmeal: Contains soluble fiber, which Eat ½ cup a day and add fruits, like bananas, apples, raspberries, blueberries; that will add morereduces your LDL (bad Cholesterol). fiber!Garlic: Is a rich antioxidant; therefore, eat a clove in your meals when you are sick and it will help your immune system, lowers blood pressure and BAD cholesterol.Fish: Salmon, Halibut, Herring, and Eating fish can be heart healthy because of high levels of omega-3 fatty acids, which can reduceAlbacore Tuna. blood pressure, and risk of blood clots. Fish is Recommended 2 servings a week. Rich in Iron, Calcium, Potassium, Vitamin c, e, and b. Best of all LOW inDark Leafy Greens: Kale, Spinach, CARBS! Kale is great for lowering cholesterol and a supportsasparagus, mixed greens, sprouts. detoxification of the body’s system. Rich in Vitamin A, and C; which are powerful antioxidants, helps lowerSweet Potatoes (Complex Carbohydrate) blood pressure, Great for people involved in heavy muscular work because the food is so high in minerals and vitamins.Olive oil, Canola Oil: Olive Oil contains a mix of antioxidants that can lower your “bad cholesterol” Use instead of butter! 1 tbsp. a day! Vegetables have anti-oxidants, minerals, and phyto-chemicals that helpVegetables: Tomatoes, Broccoli, zucchini, lower blood pressure, cholesterol etc.cucumbers, butternut squash. Great for vitamins, minerals, antioxidant, prevents many different illnesses!Fruits: Blueberries, apples, raspberries, etc.:Also, Dried fruit is great in moderation! These nuts are rich in polyunsaturated fatty acids,Nuts: keeping blood vessels healthy. Just make sure youWalnuts, Almonds, pine nuts, pistachio, pecans and aren’t eating nuts coated in salts and sugars. Nuts are