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Eating and Exercising for Better Health,[object Object],Presenters,[object Object],Cheryl Smith,[object Object],JonellHinsey,[object Object]
How can you shave 100 calories from your diet,[object Object],Remove skin from chicken,[object Object],Use skim milk instead of whole milk,[object Object],Use mustard instead of mayo,[object Object],Remove cheese from a hamburger,[object Object],All of the above,[object Object]
All protein sources are found in meat?,[object Object],True,[object Object],False,[object Object]
Nuts,[object Object],Beans,[object Object],Sunflower Seeds,[object Object]
Healthy Eating,[object Object],IS,[object Object],Feeling great,[object Object],Having more energy,[object Object],Keeping yourself as healthy as possible,[object Object],NOT,[object Object],Strict nutrition philosophies,[object Object],Staying unrealistically thin,[object Object],Depriving yourself of the food you love,[object Object]
Healthy eating begins with learning how to “eat smart”- It’s not what you eat, but how you eat.,[object Object]
Finding a Healthy Balance ,[object Object],Get at least 150 of moderate Or 75 minutes of vigorous physical activity each week,[object Object],You may need more activity to lose weight or keep off weight you’ve lost (up to 300 minutes or more of moderate – or 150 minutes,[object Object],Between ,[object Object],the ,[object Object],Calories ,[object Object],you ,[object Object],eat,[object Object],And ,[object Object],Those,[object Object], you,[object Object],burn,[object Object]
Set yourself up for success (Lifestyle Changes),[object Object],Simplify,[object Object],Start slow and make changes to your eating habits over time,[object Object],Every change you make to improve your diet matters,[object Object]
Simplify,[object Object],Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, varitety and freshness – then it should be easier to make healthy choices. Focus on finding food you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.,[object Object]
Start Slow/Make Changes Over Time,[object Object],Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. ,[object Object],As your small changes become habit, you can continue to add more healthy choices to your diet.,[object Object]
Make small steps,[object Object],Add a salad,[object Object],Switching butter to olive oil,[object Object]
People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is MODERATION.,[object Object],Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body,[object Object]
MENTAL BLOCK???,[object Object],Trying not to think of certain foods as “off limits.”,[object Object],   When you ban certainfood groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation.,[object Object]
Smaller Portions???,[object Object],When eating out, choose an ,[object Object],Appetizer instead of an entrée.,[object Object],Split a dish with a friend OR,[object Object],Order off the kids menu,[object Object],At home, use a smaller plate.,[object Object],A serving of meat, fish or chicken. Should be the size of a deck cards. A teaspoon of oil or salad dressing is about the size of a matchbook.,[object Object],And a slice of bread should be the size of a CD case.,[object Object]
It’s not just what you eat, it’s how you eat:,[object Object],Take time to chew your food and enjoy mealtimes,[object Object],Listen to your body,[object Object],Eat breakfast, and eat smaller meals throughout the day.,[object Object]
Replace High Calorie Foods with Low Calorie Foods,[object Object],Greens,[object Object],Sweet vegetables,[object Object],Fruits,[object Object]
Eat healthy Carbs and Whole Grains,[object Object],Make sure you’re really getting whole grains.,[object Object],Be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain!,[object Object],Look for the new Whole Grain Stamp. (If there is no stamp look for the words “whole grain” or “100% whole wheat” and check the ingredients,[object Object]
FIBER (20-20 grams a day),[object Object],Found in ,[object Object],Fruit,[object Object],Vegetables,[object Object],Whole grains,[object Object],Helps you feel full faster and longer. Keeps your blood sugar stable,[object Object]
Enjoy Healthy Fats & Avoid Unhealthy Fats,[object Object],Healthy Fats,[object Object],Plant oils like canola oil, peanut oil, and olive oil. Avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).,[object Object],Polyunsaturated fats, including Omega-3 and Omega-6 (found in fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements; other sources are unheated sunflower, corn, soybeans, and flaxseed oils and walnuts),[object Object]
Reduce or Eliminate from your diet,[object Object],Saturated fats,[object Object],Red meats and whole milk dairy products,[object Object],Trans fat,[object Object],Vegetable shortenings,,[object Object],Margarines,[object Object],Crackers,[object Object],Candies,[object Object],Cookies,[object Object],Snack foods,[object Object],Fried foods,[object Object],Baked goods,[object Object],Other processed foods,[object Object]
Limit Sugar, Salt, and Refined Grains,[object Object],Sugar,[object Object],Salt,[object Object],Fiber –Rich Diet,[object Object],Refined starches,[object Object]
Drink lots of,[object Object]
Pay Attention to Food Labels,[object Object]
Empowering People Through Faith and Fitness,[object Object]
Physical Activity Survey,[object Object]
Does your health prevent you from being physically active?,[object Object],Yes,[object Object],No,[object Object]
Think about the moderate activities you do when you are not working. Moderate activities include walking, bicycling, vacuuming, gardening, or anything else that causes some increase in breathing or heart rate.,[object Object]
In a usual week, do you do moderate activities for at least 10 minutes at a time?,[object Object],Yes,[object Object],No,[object Object]
How many days per week do you do moderate activities for at least 10 minutes at a time?,[object Object],Once,[object Object],Twice,[object Object],Three,[object Object],Four,[object Object],Five,[object Object],Six,[object Object],Seven,[object Object]
On days when you do moderate activities for at least 10 minutes at a time, how much total time per day do you spend doing these activities?,[object Object],10-20,[object Object],20-30,[object Object],30-40,[object Object],40-50,[object Object],50-60,[object Object]
Now, think about the vigorous activities you do when you are not working. Vigorous activiteis include running, aerobics, heavy yard work, or anything else that causes large increases in breathing or heart rate.,[object Object]
In a usual week, do you do vigorous activities for at least 10 minutes at a time?,[object Object],Yes,[object Object],No,[object Object]
How many days per week do you do these vigorous activities for at least 10 minutes at a time?,[object Object],Once,[object Object],Twice,[object Object],Three,[object Object],Four,[object Object],Five,[object Object],More than Five times,[object Object]
On days when you do vigorous activities for at least 10 minutes at a time, how much total time per day do you spend doing these activities?,[object Object],10-20,[object Object],20-30,[object Object],30-40,[object Object],40-50,[object Object],50-60,[object Object]
Do you work?,[object Object],Yes,[object Object],No,[object Object]
When you are at work, which of the following best describes what you do?,[object Object],Mostly sitting or standing,[object Object],Mostly walking,[object Object],Mostly heavy labor or physically demanding work,[object Object]
How often do you visit the parks or playgrounds...,[object Object],Less than once a week,[object Object],Once a week,[object Object],Several times a week,[object Object],Once a day,[object Object],Rarely/Never,[object Object]

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Health & fitness presentation

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