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Energy balance presentation

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Energy balance presentation

  1. 1. Creating Energy Balance<br />Kate Heelan, PhD<br />ENERGY IN<br />ENERGY OUT<br />HPERLS Dept.<br />
  2. 2. Energy Balance<br />A calorie is a calorie is a calorie…<br />ENERGY IN<br />ENERGY OUT<br />
  3. 3. Balancing your "lifestyle budget." <br />For example, if you know you and your family will be going to a party….<br />The same applies to your kids. If they’ll be going to a birthday party and eating cake and ice cream—or other foods high in fat and added sugar—help them balance their calories the day before and/or after by providing ways for them to be more physically active<br />
  4. 4. Eating just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. <br />That’s a gain of 10 pounds a year. <br />To avoid this gain:<br /> INCREASE ENERGY OUT OR DECREASE ENERGY IN OR BOTH!<br />
  5. 5. Things to Think about…<br />How many calories are going in…..<br />How many calories need to be expended in activity…….<br />
  6. 6. Running = ~ 10 kcals per min<br />
  7. 7. Energy balance activity<br />Kids go to physical activity<br />
  8. 8. We are Living in a Toxic Environment<br />An environment that promotes sedentary behavior<br />Few opportunities for physical activity during the course of daily living<br />Almost no need to be physically active to survive<br />Abundance of high density foods<br />Little need to expend energy for foods<br />
  9. 9. 200 - 300 Calories Per Hour<br />Digging Ditches: Then<br />
  10. 10. < 25 Calories Per Hour<br />Digging Ditches: Now<br />
  11. 11. 300 Calories Per Hour<br />The Morning Commute: Then<br />
  12. 12. < 25 Calories Per Hour<br />The Morning Commute: Now<br />
  13. 13.
  14. 14.
  15. 15.
  16. 16. TV vs. School<br />The average US child spends 15,000 to 18,000 hours watching TV by age 17.<br />This represents 38% more time spent sitting in front of TV than in school (12,000 hours).<br />American children spend more time watching <br />television, video tapes, and playing video games than doing anything else except sleeping.<br />JAMA 1998;279:938-942<br />
  17. 17. Energy Dense Foods<br />Nothing Is “Too Big” Anymore<br />
  18. 18. At One Time: The Burger <br />
  19. 19. The Burger Now…<br />
  20. 20. Hardee's Debuts 1,420-Calorie Monster Burger<br /><ul><li>two 1/3-pound slabs of Angus beef
  21. 21. four strips of bacon
  22. 22. three slices of cheese
  23. 23. mayonnaise on a buttered sesame seed bun. </li></li></ul><li>
  24. 24. Dunkin’ Donuts:Coffee Coolatta<br />Starbucks: Frappucino<br />370 calories<br />190 calories<br />360 calories<br />Caribou Latte<br />7-11:Latte Cooler<br />500 calories<br />
  25. 25. Calories in Pop<br />440 Cal.<br />44 oz<br />360 Cal.<br />32 oz<br />240 Cal.<br />16 oz<br />160 Cal.<br />8 oz<br />
  26. 26. Soda accounts for 8% of the total calorie intake of today’s children.<br />25% of kids drink more than 26 ounces per day (> 300 calories)<br />JADA 1999;99:436-441<br />
  27. 27. 140 kcals<br />220 kcals<br />460 kcals<br />
  28. 28. Positive Energy Balance<br />ENERGY IN<br />ENERGY OUT<br />
  29. 29. What do we need to do to be back in energy balance OR negative energy balance….<br />
  30. 30. Habit Books<br />Self monitor energy in and energy out<br />Physical activity<br />30 minutes of MVPA during week 1<br />10 minute bouts of AEROBIC minutes<br />Add 30 minutes each week until obtaining 200-300 minutes per week of activity<br />Energy Intake<br />1000-1500 kcals per day<br />Stop Light Diet – limit the # of red foods by 2 each week from baseline<br />
  31. 31. Stop Light Diet<br /> Serving sizes<br />Limit foods that are over 200 calories per serving to ONE serving<br />Watch your snacks and meals that are “low fat” or “healthy choices”<br />They may have more calories than you think <br />Serving sizes may be unreasonable<br />
  32. 32.
  33. 33. Jimmy Johns Fresh Sandwich<br />
  34. 34. Simple ways to cut 150 calories<br />- Drink water instead of a 12-ounce regular soda <br />order a small serving of French fries instead of a medium , or order a salad with dressing on the side <br />Eat an egg-white omelet (with three eggs), instead of whole eggs <br /> Put mustard on sandwiches instead of mayonnaise<br />
  35. 35. SOME PHYSICAL ACTIVITY IDEAS….<br />
  36. 36.
  37. 37. Simple ways to burn 150 calories, in just 30 minutes (for a 150 pound person): <br />Here are some ways<br />Shoot hoops <br />Walk two miles <br />Do yard work (gardening, raking leaves, etc.)   <br />Go for a bike ride <br />Dance with your family or friends <br />
  38. 38. Walking School Bus<br />
  39. 39. Top Predictors of Physical Activity<br />1. TIME SPENT OUTDOORS<br />2. SELF EFFICACY<br />
  40. 40. FOR ADULTS…...<br />
  41. 41. Walk Whenever Possible<br />Walk instead of drive, whenever you can <br />Walk your children to school <br />Take the stairs instead of the escalator or elevator <br />Take a family walk after dinner <br />Replace a Sunday drive with a Sunday walk <br />Go for a half-hour walk instead of watching TV <br />
  42. 42. Walk Whenever Possible<br />Park farther from the store and walk <br />Make a Saturday morning walk a family habit <br />Walk briskly in the mall <br />Take the dog on longer walks <br />Go up hills instead of around them <br />
  43. 43. Walk Whenever Possible<br />Do yard work. Get your children to help rake, weed, or plant <br />Work around the house. Ask your children to help with active chores <br />Join an exercise group, and enroll your children in community sports teams or lessons <br />Do sit-ups in front of the TV. Have a sit-up competition with your kids <br />Pace the sidelines at kids' athletic games <br />Play with your kids at least 30 minutes a day <br />Dance to music… with your kids <br />Choose activities you enjoy. Ask children what activities they want to do <br />Explore new physical activities <br />Give yourself a gold star with non-food related rewards, such as a family day at the park, lake, or zoo <br />Swim with your kids <br />Buy a set of hand weights and play a round of Simon Says with your kids—you do it with the weights, they do it without <br />
  44. 44. Walk Whenever Possible<br />Play with your kids at least 30 minutes a day <br />Dance to music… with your kids <br />Choose activities you enjoy. Ask children what activities they want to do <br />Explore new physical activities <br />Give yourself a gold star with non-food related rewards, such as a family day at the park, lake, or zoo <br />
  45. 45. Planning eating and activity<br />What is your biggest barrier to being physically active?<br />How can we overcome these barriers?<br />What is your biggest barrier to eating better?<br />How can we overcome these barriers?<br />
  46. 46. Weekly strategies and planning sheets….<br />We will fill out each week and turn in the following week….<br />Identify which goals were met and which were not…. Set new goals!<br />

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