3. SELF-MANAGEMENT TOOLBOX
Physical Activity
Trust in God
Healthy Eating
Practice Temperance
Manage Stress & Difficult
Emotions
Manage Common Symptoms
Get Help When Needed
Using Your Mind
Adapt Activities
Communicate with Your Health
Care Team
Use medications or remedies
correctly while minimizing any
side effects
Know your “red flags”
Action Planning
4. COMM
ON
NUTRITI
ON
EDUCAT
ION
MESSA
GES
PRESENT NUTRITION EDUCATION MESSAGE
―There are no good foods; no bad foods‖
All foods can fit into a healthy diet
Enjoy everything in moderation
Feel good messages meant to reassure
people that meat, sugar, cheese, and
processed foods can be part of a healthful
diet
5. Diet-Related Diseases
•
•
•
•
•
•
•
•
Heart Disease (#1)
Hypertension (#13)
Certain Cancers (#2)
Stroke (#4)
Diabetes (#7)
Obesity
High Cholesterol
Osteoporosis
Much of our nation’s disease
burden is preventable
• Approximately 70% of
premature deaths are caused by
poor nutrition, physical
inactivity, and tobacco use.
(McGinnis & Foege, 1993, 2004,
JAMA)
• Only 10% of Americans eat a
healthy diet consistent with federal
nutrition recommendations.
• The typical American diet is too
high in saturated and trans fat,
salt, and refined sugars and too
low in fruits, vegetables, whole
grains, calcium, and fiber.
7. The Truth is
Some foods are damaging to human
health, even in relatively small quantities.
Other foods are highly protective to
human health
Pill-taking and exercise will not override
a bad diet
Dietary Risks are the leading cause of
disease burden in the U.S.
70% of North Americans die from
DIET-INDUCED chronic diseases
8. The Truth is
―We often hear that ‗An ounce of prevention
is worth a pound of cure.‘ A plant-based diet
may be one of our best and most practical
ways to prevent chronic disease. Thus, to
boost your health, it is sound strategy to
move toward a plant-based diet.‖ Taken
from (USDA Agricultural Research Service,
2006,
http://www.ars.usda.gov/News/docs.htm?do
cid=9246 )
9. Principles of True Temperance
―True temperance teaches us to
dispense entirely with everything
hurtful, and to use judiciously that
which is healthful.‖ (CG, p. 398)
10. Principles of True Temperance
• Carbohydrates
• Calorie Density
• Satiety
11. Carbohydrates
3 Main Types: sugar, starch, fiber
Richest Sources of:
•Energy/Calories
Vitamins C & E
•Carotnoids
•Phytochemicals
•Magnesium
•B-Vitamins
•Trace Minerals
―The healthiest sources of carbohydrates—
unprocessed or minimally processed whole grains,
vegetables, fruits and beans—promote good health
by delivering vitamins, minerals, fiber, and a host of
important phytonutrients.‖ ~ Harvard School of
Public Health
12. Carbohydrates
Good vs. Bad Carbohydrates
Complex Sugars
Low GI
High Quality
Unrefined
vs.
vs.
vs.
vs.
Simple Sugars
High GI
Low Quality
Refined
Whole Foods vs. Processed Foods
14. Carbohydrates
The Issue with Processed Carbs
• High in Calories & Calorie Density
• Little to no Fiber, Vitamins, & Nutrients
―Unhealthier sources of carbohydrates include white
bread, pastries, sodas, and other highly processed or
refined foods. These items contain easily digested
carbohydrates that may contribute to weight gain,
interfere with weight loss, and promote diabetes and
heart disease.‖ ~ Harvard School of Public Health
15. Carbohydrates
TOP 10 SOURCES OF CALORIES IN THE
NORTH AMERICAN DIET
Soft drinks &
Alcoholic beverages
sweet beverages
Milk, cheese, and
Pastries and sweet
other dairy products
baked goods
Meat
Hamburgers
Poultry
Pizza
Salty snacks such as
White bread, rolls,
potato chips and
crackers
French fries
18. Calorie Density
Calorie Density: What is it &
Why Does it Matter?
Number of Calories /gram of food
Number of Calories / lb. of food
Understanding calorie density can help
us understand how easy it is to overeat
20. Calorie Density
Serving Size: ½ cup
Calories: 25
Calories from fat: 0
Sodium: 55 mg
Carbs: 6 g
2 Serving Sizes: 1 cup
Calories: 50
Calories from fat: 0
Sodium: 110 mg
Carbs: 12 g
21. Calorie Density
1 Serving is
16 crisps
•
6 medium red potatoes
0 calories from fat; 0 g of fat
120 mg sodium
•
1 can has 6 servings, 900 calories
(540 calories from fat , 54 g fat, 900 mg
sodium, 15 g carb)
½ can has 450 calories
(270 calories from fat + 27 g fat + 450 mg
sodium, 7.5 g carb)
22. Calorie Density is a Constant
4500
4000
4000
3500
3000
2600
2500
2197
2000
1500
1120
1000
500
0 128
211
325
495
550
No. of
Calories/lb
23. Calorie Density
• Studies show that most people ate the same weight
of food over the course of a few days
• Caloric intake varies according to types of foods
We can still eat plenty of food and lose weight
and maintain health. We need to pay attention
to calorie density and the types of food we eat.
25. Satiety
• Opposite of Hunger
• Hunger is a built in survival
mechanism, it‘s not a bad
thing
• It‘s difficult to defeat
hunger purely on will-power
26. Satiety
What’s wrong with a “diet”?
1. We have to come off of it
2. Typically restricts foods
3. Often accompanied by pills or
supplements that are supposed to
help us fight hunger
27. Satiety
• Hunger is not the problem
• The problem is that our food
supply has changed and what we’re
eating to satisfy our hunger
• Calories of the foods eaten =
Satiety
39. Healthy Eating Guidelines
• Plant-Centered
• Minimally Processed
• Calorie Dilute (pair lower calorie
vegetables or fruits with higher calorie
starches)
• Low S-O-S (Salt-Oil-Sugars)
• Variety – Consume a variety of foods
from plant-based food groups
40. MAKE SHORT-TERM ACTION PLANS
SMART Planning
S – Specific: It‘s related to a specific action or
behavior
M – Measurable: Answers the questions: What?
How Much? When? And How Often?
A – Achievable: It‘s something you want to do and
are able to do
R – Realistic: You are confident you will complete
your entire plan at a level of 7 or higher on a scale
of 0 = not sure at all to 10 = absolutely sure
T – Timely: something you can accomplish during
the upcoming week.
Editor's Notes
Say in your own words: This workshop is designed to give us some of the self-management tools needed to take on these tasks: GO TO SLIDE 7 (read each tool, elaborate if needed)Say in your own words: During this workshop, we’ll have a chance to learn and practice these different tools. Understand that like a toolbox, you will not use every tool in every instance. A plumber may need a wrench instead of a hammer to fix a sink. But if we take on these tasks and use our tools we can improve our lives and reverse disease.
Protective elements are concentrated in plant-products, damaging elements concentrated in animal foods
Say in your own words: Sometimes we can get overwhelmed when we think about the changes that we need or want to make. And when our problems or challenges seem too big, this makes it hard for us to get started.So to help…we’re going to do some short-term action plans, which we will call SMART Plans. Over the next two weeks are going to be SMART and then in a couple of weeks when we meet again, we will share our results with the group.Our SMART plans will help us achieve our goals by breaking down our activities into smaller, more doable tasks. For example if you want to improve your fitness, maybe you can have a plan to research what types of exercises are safe for you to do with your health limitations. Another action plan could be that you will start an exercise program by walking for five minutes 2 or three times a week. Or, if you were a person who wants to improve their diet, maybe you will eat more vegetables during your lunch hour 3 or 4 times this week…or perhaps you will curb your diet soda habit to only 1 can a day instead of 2. Or maybe you’d like to relax by taking the time to read a book for one hour twice this week….something like that…..In your H.E.A.L. folder, you have an ACTION PLAN FORM. I want you to pull this out, in a second I will ask you to get in pairs so that you can help each other make a SMART PLAN. What we are going to do is get started with meeting our goals. We’re going to focus on what we are going to to THIS WEEK and write down exactly how we are going to do it. In order for our action plans to be effective, they need to have the following elements. (REACH THE SMART PLANNING CHART and elaborate)S – Specific:It’s related to a specific action or behavior (for example, losing weight is not an action or behavior, but reducing snacks between meals or eating fruit instead of candy are behaviors and actions that lead to losing weight)M – Measurable:Answers the questions: What? How Much? When? And How Often? (what = walking, how much = around the block; when = in the morning; how often = 3 times this week or Monday, Wednesday, FridayA – Achievable:It’s something you want to do and are able to do (not something someone else thinks you should do or even what you think you should do)R – Realistic: You are confident you will complete your entire plan at a level of 7 or higher on a scale of 0 = not sure at all to 10 = absolutely sure (if your confidence level is less than a 7, then readjust your plan; as you will be more likely to be successful)T – Timely: something you can accomplish during the upcoming week.I have my SMART plan example on the next slide
