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Two Rivers Head Start Spring Inservice

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

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


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  • 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!
  • 22. 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
  • 23. Biggest barrier is that time fly’s during the day... RECOMMENDED: 60 MINUTES DAILY REMEMBER... The more active you are, the greater the benefits!
  • 24. 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
  • 25. 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
  • 26. 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
  • 27. 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
  • 28. •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
  • 29. Calf raise Squat
  • 30. 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!
  • 31. Fitness Ball Exercises
  • 32. Exercises that can be done inside or outside with or without the children presents Jump Rope Jumping Jacks
  • 33. Make Use of the Facility! Set up an obstacle course!
  • 34. 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
  • 35. 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
  • 36. 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
  • 37. EVERYONE STAND UP! There is no better time to LET’S GO!