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Final Sgp Project
- 1. Obesity, Health andNutrition Alie Curran English Pd. 10
- 2. Overview of Presentation • Thesis • Personal Relevance • Audience Relevance • Obesity – Children and Adults • Exercising • Nutrition • Eat Habits/ Dieting • Class Activity • Conclusion
- 3. Personal Relevance I don’twant to become another part of the statistic. There are so many different ways and tactics to beat obesity and live a long healthy life. I wanted to learn ways to make eating right and exercising on a regular basis fun and not a chore that that one has to complete.
- 4. Audience Relevance We arethe fattest country and basic nutrition habits start out at a young age. People don’t want to become another statistic. People need to learn now the issues that they could face, how important exercise it and that it is beneficial to maintain a healthy diet and weight.
- 5. Thesis Obesity is agrowing epidemic that continues to affect our country in many ways. Obesity is 100% preventable and people need to learn how to maintain a healthy life style.
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- 8. Body Mass IndexChart http://www.gov.ky
- 9. Obesity in Location Goodole’ southern food http://tennesseeguy.files.wordpress.com
- 10. Obesity and Race Hispanic Black Non-Hispanic White
- 11. There’s more toit than just being “fat” • Causes of obesity: •Dopamine- a brain chemical •Family history •Thyroid glad complications •Mothers who were obese while pregnant. •Medication •Depression • “People who are depressed may be more likely to become obese because of physiological changes in their hormone and immune systems that occur in depression.” (Markowitz, Science Daily)
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- 13. Obesity Rates ofAdults
- 14. Adult Obesity • "Overthe last 20 years, we have seen a radical increase in obesity,” (Austin 3)
- 15. Childhood Obesity “Three timesas many kids are overweight today as there were about 25 years ago.” (Anderson 1)
- 16. Causes of ChildhoodObesity "The most food I could get for the cheapest amount of money is what I would eat.” (Jahcobie 2)
- 17. Psychological Factors • Boredom •Stress • "Eating seems to ameliorate some of the symptoms of stress, so you won't feel as anxious.” (Pecoraro 1) • Emotional problems • Depression
- 18. A Fast FoodNation
- 19. Are School Lunchesto Blame?
- 20.
- 21. Treatment(s) • Other solutionsrather than surgery • Dietary changes • More physical activity • Prescribed weight-loss medication •Sibutramine (Meridia) •Orlistat (Xenical) • http://www.factsforlearning.com
- 23. Getting the RightExercise • Find what’s right for you • Know limitations – Never work past doctors limitations • Work all areas of the body – Work out regularly
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- 28. 6 Classes ofNutrients • Carbohydrates • Lipids • Proteins • Water • Vitamins • Minerals
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- 36. Nutrition Basics • Knowingwhat in your food can help you make right decisions on what to eat. • All calories consumed come from – Proteins (Tannenhaus 40) • Supplies energy – Carbohydrates (Smolin 20-33) • Supplies energy to brain – Fats (Tannenhaus 42-43) • Store energy
- 37. Eating Disorders • Anorexia •Bulimia • Obsession over food – According to the Center for Disease Control and Prevention, more than one third of the high school girls surveyed thought they were overweight. (Zounbaris 143)
- 38. Anorexia • Signs andSymptoms – Unable to maintain healthy weight – Intense fear of gaining weight/becoming fat – Distorted body image – Three consecutive missed menstrual periods • 1,000 women die each year (American Anorexia/Bulimia Association) • Leads to bulimia Bijlefeld 144
- 39. Bulimia • Signs andSymptoms – Binge eating – Lack of control of eating after binge – Regular use of • Self-induced vomiting • Laxatives or diuretics • Strict dieting or fasting • Vigorous exercising – Over concern of body weight and shape Bijlefeld 144-145
- 40. Dieting • Changing behavior – Eating right – Increasing physical activity – Staying motivated- positive results
- 41. Diets-Losing weight thehealthy way! • Eat Less and slowly • Cut fats • Less meat, more fiber • Cut sugars • Go fresh • Eating on smaller plates • Get active Bijlefeld and Zoumbaris 77-79
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- 43. Diets: Do theyreally work?
- 44. Class Activity •Plan ameal guide for a day •Must follow the recommended servings from food pyramid •Remember to spread out the categories of food throughout the whole day •This is supposed to be fun a challenging!!!
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- 46. Conclusion • I wasvery naïve at the fact that we were the fattest country. I was not aware at how bad we actually were overweigh. But after reading articles and books on proper nutrition I know now what I have to do to not become a part of the statistic. I don’t want to be someone who becomes obese later in life and now I know the proper steps that I need to take to ensure that I never will.
- 47. Work Cited • Anderson, Patricia M., 1963- and Butcher, Kristin F. (Kristin Frances). "Childhood Obesity: Trends and Potential Causes." The Future of Children 16.1 (2006): 19-45. Project MUSE. Upper Merion Area High School Library , King of Prussia, Pa. 17 May. 2010 <http://muse.jhu.edu/> • Aase, Sara. "The problem with obesity: are our lifestyles setting us up for shorterlives?(YOUR BODY)." Current Health 2, a Weekly Reader publication. 33. 3 (Nov2006): 8(5). Student Resource Center - Health Module. Gale. Upper Merion AreaHigh School. 12 Nov. 2009 <http://find.galegroup.com/ • Bijlefeld, Marjon, and Sharon K Zoumbaris. Food and You: A Guide to Healthy Habits for Teens. Westport: Greenwood Publishing Group, Inc. , 2001. Print. • Franz, Marion J. “The answer to weight loss is easy---doing it is hard!” Clinical Diabetes 2001: 105. Web. 2 Dec. 2009. • Genes Associated With Increased Body Mass. ScienceDaily. Retrieved May 15, 2010, from http://www.sciencedaily.com- /releases/2008/12/081214190959.htm • Glenn, Jim. Exercise and Fitness. Ed. Jay Hyams and Susan Cass. Springhouse: Springhouse Corporations, n.d. Print. • "Is Fructose Making Americans Fat?" Today’s Science On File: n. pag. Today’s Science. Facts On File News Services, 30 June 2004. Web. 20 April 2010. <http://www.2facts.com/article/s1201610>. • Libal, Autumn. The Importance of Physical Activity and Exercise: The Fitness Factor. Philadelphia: Mason Creek Publishers Inc., 2006. Print.
- 48. Work Cited • McKinley, Jesse. "Citing Obesity of Children, Country Bans Fast-Food." The New York Times 28 Apr. 2010: 2. Rpt. in World Health. N.p.: n.p., n.d. N. pag. NewsBank NewsFile Collection. Web. 29 Apr. 2010. http://infoweb.newsbank.com. • Nutrition, Exercise Standards Revised (Special Report).” Facts For Learning. Weekly Reader Publishing Group, Sept. 2002. Web. 9 Nov. 2009. <http://www.factsforlearning.com>. • "Obesity on the rise in U.S.." Copyright 2008 by United Press International. Science Online. Facts On File, Inc. <http://www.fofweb.com/>. • "Obesity." World of Health. Online ed. Detroit: Gale Group, 2007. Student Resource Center - Gold. Gale. Upper Merion Area High School. 26 Apr. 2010 <http://find.galegroup.com>. • Perry, Amy. "Obesity: A Growing Problem." Today’s Science On File: n. pag. Today’s Science. Facts On File News Services, 31 Aug. 2004. Web. 8 May 2010. <http://www.2facts.com/article/s1300040>. • Smolin, Lori A, Ph. D, Mary B Grosvenor, M.S., R.D., and Richard J Deckelbaum, M.D., C.M. Basic Nutrition. New York City: Infobase Publishing, 2005. Print. • Spake, Amanda; Mary Brophy Marcus. "A Fat Nation." U.S. News & World Report. 19 Aug. 2002: 40. eLibrary. Web. 15 April. 2010. • "Study: Obesity means longer hospital stays." Copyright 2007 by United Press International. Science Online. Facts On File, Inc. <http://www.fofweb.com/>. • Tannenhaus, Norra. Weight Problems. Ed. Jay Hyams and Susan Cass. Springhouse: Springhouse Corporation, 1990. Print.
- 49. Work Cited • “Tipping the Scales; Experts seek ways to curb growing obesity spending. (NEWS)(REPORT).” Modern Healthcare. Heath Module Gale, August 3, 2009. Upper Merion Area High School Library. Web. 12 Nov. 2009. <http://find.galegroup.com>. • Wade, Nicholas. “Genetic Cause Found for Some Cases of Human Obesity.” The New York Times 24 June 1999: n. page. eLibrary. Web. 12 Nov. 2009. <http://elibrary.bigchalk.com>. • Watkins, Terry. "Obesity." The Gale Encyclopedia of Science. Ed. K. Lee Lerner and Brenda Wilmoth Lerner. 3rd ed. Vol. 4. Detroit: Gale, 2004. 2843-2847. Gale Virtual Reference Library. Web. 23 April 2010. • "Weighing on our minds.(Report)." Harvard Health Letter. (March 1, 2009): NA. Student Resource Center - Health Module. Gale. Upper Merion Area High School. 12 Nov. 2009 <http://find.galegroup.com>. • www.mayoclinic.com; May 8, 2010 • www.johnshopkinshealthalerts.com ; April 30, 2010
Editor's Notes
- #2 Picture 1- http://www.thefatproblem.com Picture 2- http://www.healthybeautifullife.com/uploaded_images/eating_for_a_healthy_heart-733962.gif Picture 3- http://www.natureshelpermedical.com/images/diet-nutrition.jpg
- #4 Personally I don’t want to become apart of the statistic that our country is under for being one of the fattest countries. Our country is known as the fattest country and I don’t want to be categorized as someone who is obese. I wanted to grasp a better concept of better eating habits and exercising more regularly.
- #5 You as well as I do probably don’t want to become apart of the statistic that our country is under. This presentation will give you insight as to what the effects are of becoming obese and way to better your health to live longer.
- #8 There are three different categories that someone could fall under if they were obese. In order for people to determine what category they would fall under, they would have to look at a BMI chart, which I you will see on the next slide. The three different categories of obesity are mild, morbid and malignant or super obesity. Mild Obesity- this is when someone is slightly over the recommended weight that they should be at. People who have a BMI of 30-35 are classified as mild obese. They should handle their situation quickly that they will not have to worry about falling under another form of obesity. People who fall under mild obesity increase their risk of developing hypertension, heart disease and type 2 diabetes . This category doesn’t mean that they are obese but the should start to be more conscience about their eating and exercise habits. Morbid obesity is when people have a BMI of 35-40 . This normally means that they are 100 pounds overweight . Roughly 6 million Americans suffer from morbid obesity . Several risk factors come with being morbid obese. Hypertension, cardio vascular disease, some cancers, diabetes and respiratory problems will come with being morbid obese . When people become morbid obese there are sever treatment options that they could do. They can go on low-calorie diets, take weight loss medications or hire a fitness counselor . Malignant and Super Obesity are related . People who are suffering from malignant and super obesity are normally 200 pounds or more over weight . Like the other forms of obesity your chances increase greatly for getting hypertension, cardiovascular disease, various cancers, diabetes, respiratory problems and musculoskeletal disorders . They are also 5-10 times greater to experience arthritis, depression, infertility, sleep apnea and swollen legs . http://elibrary.bigchalk.com Picture: http://img.dailymail.co.uk Picture: http://www.flickr.com/photos/73416633@N00/2717163039 Picture: http://www.flickr.com/photos/78428166@N00/3872155588 Picture: http://amyking.files.wordpress.com/2008/05/childhood-obesity-junk-food-high-calories.jpg
- #9 This chart is what doctors follow to determine whether or not someone is over weight. This tells you if you are a certain height what ones weight should be between, This does not calculate the actual body mass index of a person it estimates what a person should weight depending on their height. One’s gender also plays a factor in determining the BMI of a person. The weight of a male is greater than what a woman should weight. Each area of the chart tells a different story. The blue section of the graph indicates that you are underweight and are not proportionate to your height. The green section states that you are at a healthy weight that is consistent to your height. Moving along to yellow, this is the section that you should start to worry about. This one tells if you are overweight or not. This is not saying that you are obese, but you should start to be careful and watch the food that you are consuming. Orange is one of the major sections on this graph. This is the portion that lets you know if you are obese. Your weight is not equivalent to your height. People who reach this section should start to look for ways to reduce their size because they start to be at risk for many health problems. The red section is the section that people never want to reach. This one indicates that you are extremely overweight. People who are in this section have a hard time taking the weight off without having surgery. Surgery is the main solution for people who become extremely obese. They turn to surgery because they have not trained their body to lose the weight that they need to. http://www.gov.ky/pls/portal/docs/PAGE/CIGHOME/PRESSROOM/ARCHIVE/200608/GOODNUTRITION/BMICHARTCFNI.JPG
- #10 Obesity rates in the south have never been as high as they are now. Most of the food that they is eaten down south are fired foods that are not good for people to consume. According to the CDC (center for disease control and prevention) Tennessee, Mississippi, Alabama, South Carolina, West Virginia and Oklahoma are the states that have the most obese people these are states that have the most people with a body mass index over 30% of where they are supposed to weigh. These people are at high health risks of developing diseases or potentially dying. With the amount of strain they are putting on their body, their intestines and organs are bound to shut down. Blue State- Colorado http://lifegivingspring.info/LGS/faith/culture/I/map24.jpg
- #11 As we look at these different map, we see that there is obesity in many different races. In the Hispanics race, obesity ranges from the south to the north; there is not specific area where obese Hispanics live. Most of the Hispanics who are obese, fall in the yellowish-orange category and this means that most of them are obese. People who live in Tennessee, however, are at great risk. This red section means that they are severely obese and this is when they need to start changing their life style or they are going to die. The Black Non-Hispanic race of people rage all over the US. But where we see the most trouble is in the south. The south is know for is fired foods and soul foods and some people don’t know how to handle themselves around these kinds of food. There are many black people who are in the red and are at great risk for health problems. Most white people, are not in as much trouble in the severely obese category, but there are plenty of people who are in the overweight category. People who are overweight need to learn how to control what they eat because before they know it being overweight can turn into being obese or even severely obese. Picture 1:http://www.google.com/imgres?imgurl=http://www.cdc.gov/obesity/images/obesity_race_white_2008.jpg&imgrefurl=http://www.cdc.gov/obesity/data/trends.html&usg=__NkzUZt4DIKO7NCOuPuDBUSV9KVM=&h=305&w=482&sz=65&hl=en&start=2&sig2=06zAEpRKf4r0Qjmr5-oJ0A&um=1&itbs=1&tbnid=IwOcjiPa_yFidM:&tbnh=82&tbnw=129&prev=/images%3Fq%3Dobesity%2Bin%2Bhispanics%26um%3D1%26hl%3Den%26safe%3Dactive%26rlz%3D1G1GGLQ_ENUS353%26tbs%3Disch:1&ei=pDvvS8LIE8KblgeDw-i0CA&safe=active Picture 2:http://www.google.com/imgres?imgurl=http://www.cdc.gov/obesity/images/obesity_race_white_2008.jpg&imgrefurl=http://www.cdc.gov/obesity/data/trends.html&usg=__NkzUZt4DIKO7NCOuPuDBUSV9KVM=&h=305&w=482&sz=65&hl=en&start=2&sig2=06zAEpRKf4r0Qjmr5-oJ0A&um=1&itbs=1&tbnid=IwOcjiPa_yFidM:&tbnh=82&tbnw=129&prev=/images%3Fq%3Dobesity%2Bin%2Bhispanics%26um%3D1%26hl%3Den%26safe%3Dactive%26rlz%3D1G1GGLQ_ENUS353%26tbs%3Disch:1&ei=pDvvS8LIE8KblgeDw-i0CA&safe=active Picture 3:http://www.google.com/imgres?imgurl=http://www.cdc.gov/obesity/images/obesity_race_white_2008.jpg&imgrefurl=http://www.cdc.gov/obesity/data/trends.html&usg=__NkzUZt4DIKO7NCOuPuDBUSV9KVM=&h=305&w=482&sz=65&hl=en&start=2&sig2=06zAEpRKf4r0Qjmr5-oJ0A&um=1&itbs=1&tbnid=IwOcjiPa_yFidM:&tbnh=82&tbnw=129&prev=/images%3Fq%3Dobesity%2Bin%2Bhispanics%26um%3D1%26hl%3Den%26safe%3Dactive%26rlz%3D1G1GGLQ_ENUS353%26tbs%3Disch:1&ei=pDvvS8LIE8KblgeDw-i0CA&safe=active
- #12 There are brain chemicals that everyone has that is associated with addictive behavior and things that bring one pleasure. Food, for some, is a pleasure. Researchers at the Mayo Clinic have linked this chemical, Dopamine, to those to eat to much . For some people eating is a pleasure and this chemical in the brain insists that you eat to feel the pleasure that you want. for people who eat nothing all day and try to starve themselves this chemical will generate the sensation to eat the food that you are sensing. Researchers at the Mayo Clinic insist that people try not to starve themselves because then they will start binge eat or over eat and that is when they gain the weight. Studies show that if you eat several small meals throughout the day you will feel more fill and not want to binge eat as often. If one has people who are over weight in there family, this will increase your chances of becoming obese by 30 percent. Researchers are unsure if this is because of genetics or of family eating habits that one pick up on, but either way this plays a big role in people becoming obese. If someone has Thyroid glad problems then there is a high chance that they could become or already are obese. This glad helps regulate ones metabolism and if there are complications with this then your metabolism is working to the potential that is should be. If this gland is not working correctly, then one should be more cautious about what they are eating because it is not burning as many calories as it should. The less calories that are burned the more weight someone will put on. Researches at a hospital in Ohio have found that mothers who were obese while they were pregnant increase their babies chances of becoming obese by 300 percent. This study also showed that the child has a high chance of becoming obese by the time the he or she is 7 years of age. This also showed that the child has a high risk of being obese in its adult hood as well. There are many medications that are prescribed to people that may cause them to gain weight. Drugs that may cause weight gain are those prescribed for: seizures, mood disorders, diabetes and high blood pressure. Some medicines increase the craving of certain foods. Sarah M. Markowitz, M.S., found that people who are depressed are more likely to eat more. http://www.mayoclinic.com/health/obesity/DS00314/DSECTION=causes
- #13 1. We are all aware that our country is the fattest country, but aside from just know the statics what are some actual risks that these people are facing? 2. We have to take care of or bodies or it is as risk of developing anyone if not multiple risks. 3. Such cancers include- colon, gallbladder, prostate, kidney, esophagus or stomach. 4. Men and woman are at risk of having a stroke because of the amount of weight strain that is put on the body. As one puts on more weight the arteries begin to decrease in size which could cause clotting and inevitable cause someone to have a stroke. 5. Type 2 Diabetes- according to medical professionals at John’s Hopkins obese people are seven times more like to develop type 2 diabetes then normal weight people. This is one of the most common risks that people in the United States develop due to being overweight. 6. Premature death is also affecting many Americans who are overweight. Deaths are occurring because of the fact that their body is unable to handle all the diseases and harmful wastes that are in ones body. 7. Breathing problems can occur as well. This is so because less oxygen can reach the lungs which causes people to suffer from asthma or even bronchitis. 8. Along with all these other side effects, one is also at risk of contracting various disease such as: heart disease, fatty liver disease and many others. Contracting these diseases puts people at risk of dying from them. For one to live a long, happy life, they must take care of themselves and not put themselves at risk of contracting one or more of these diseases. 9. http://www.johnshopkinshealthalerts.com 10. http://www.flickr.com/photos/58372737@N00/482302228 11. http://www.trivita.com/trivita-mailings/wwr/imagesstrokeDiagram.jpg 12. http://www.mayoclinic.com/health/obesity/DS00314/DSECTION=causes 13. http://www.flickr.com/photos/20561948@N00/2696604127 Amanda Spake; Mary Brophy Marcus; ; Amanda Spake; Mary Brophy Marcus. &quot;A Fat Nation.&quot; U.S. News & World Report . 19 Aug. 2002: 40. eLibrary . Web. 15 April. 2010.
- #14 This was a study done by people at John’s Hopkins medical center about obesity in adults in India, China, Mexico and the United States. This graph indicates the amount of people, what their gender is, and what their Body Mass Index is. The first country shown is 2. India, this country has the lowest amount of people who are obese. Both men and women have the same BMI and are healthy. 3.Chins is next and they have very few people who are overweight as well. Only 2.4% of their men population and 5.5% of their female population is over weight. The rest of the people in that country have the proper BMI sufficient to their height and gender. 4. Mexico proceeds after China and 41.3 percent, that’s almost half of their population, is overweight. For the female population, 36.2percent of females is over weight. Going back to the male population, 19.4% of the male population in Mexico is obese. 29% of the female population is obese. 5. The united states is last and this is why we are known as the fattest country. 39.3 percent of the male population is overweight and 28% of the female population is overweight. Then there is 27.7% of the male population that is obese and 34% of the female population that is obese. These rates, for the United States, keep growing and growing. http://www.oxha.org/knowledge/backgrounders/overweight_and_obesity.gif
- #15 As adults who were smokers try to live a healthier life style, they decide to quit the habit. Adults are under a great deal of stress and smoking helps relieve the stress that they are under. The food that they eat is not healthy food which causes them to gain weight. It is not he type of food but also the amount that they consume metabolism starts to slow down and they are unable to burn calories as quickly as they once could. When this happens to older people, their calorie intake doesn’t need to be as high as it once was. By reducing the amount of calories that they consume, they will be able to keep the excess weight off that would have formed if they would have continued the same eating habits. Hormonal changes also take into affect. Studies done my the Mayo Clinic show that people are more likely to become obese if they have friends who are obese . They reach a certain comfort level where they feel that they can let themselves go and be comfortable in their own skin just like their friend or friends. If someone has obese relatives then they are also likely to become obese not by genetics but by comfort they feel around them. There are many people who are unable to afford the types of foods that one needs to have a healthy meal. Not everyone has the means to buy the proper foods and this will affect how they eat. If they are unable to pay for the healthy stuff they will buy the food that is less expensive and that they can afford. The only problem with them buying the less expensive food is that the inexpensive food is not healthy. This is when people need to teach themselves to eat better and right things for a lesser cost. Exercise is also important if they want to lose pounds that they put on from eating the unhealthy meals. Some people, however, do live in unsafe neighborhoods. In this case they should find a gym or work out center that is in a safe part of town for them to work out in. Picture- http://www.weightlosssurgerychannel.com Spake, Amanda; Mary Brophy Marcus. &quot;A Fat Nation.&quot; U.S. News & World Report . 19 Aug. 2002: 40. eLibrary . Web. 15 April. 2010. “ Tipping the Scales; Experts seek ways to curb growing obesity spending. (NEWS)(REPORT).” Modern Healthcare . Heath Module Gale, August 3, 2009. Upper Merion Area High School Library . Web. 12 Nov. 2009. <http://find.galegroup.com>.
- #16 Childhood obesity starts when the child is just beginning to develop. The eating habits that a child develops at a young age can affect what their eating habits will be like as they grow older. A child is diagnosed as being overweigh if he or she is above the normal weight that is intended for their age and height. If the child continues to gain weight as a child then they will continue the same pattern of over eating as they grow. Parents need to learn to look for the signs of a child becoming over weight. It is normal for kids to gain weight just before they are about to grow, but what parent need to look for is the extra pounds that children tend to gain. Extra pounds, what is needed to support their growth and development, is what causes kids to have weight problems as they get older. The more extra pounds that the children gain the higher their chances are of becoming obese as they get older. When children have weight problems at such a young age, they become at risk for health problems that they shouldn’t experience until they are adults: diabetes, high blood pressure, and high cholesterol are among the few. Parent are the ones who need to get their child involved in activities . They need to be the one who enforce them to get physical activity and eat the proper foods . Children are young and should be full of energy. Parents need to be the ones who take the children out to run around and have fun. While the child is having fun they are getting the activity that they need to not become obese. http://www.mayoclinic.com Anderson, 5
- #17 The number one cause for children to become over weight is over eating. They are eating more then their body should consume and they are getting little to none exercise. Unlike adults, children are required to eat foods that have calories in them so that they can consume the recommended amount for their daily growth and development. However, problems start to occur when the child consumes more calories than they are supposed to have. Just like humans, children can not take in more than they need. When they over indulge, that is how the weight is gained and they don’t know how to stop it. Children enjoy eating sweets and things that are filled with sugar. These foods that are filled with sugar are filled with “empty calories’ as they are referred to. These empty calories provide no nutritional value to the people who consume them. The fewer “empty calories” that are consumed the less chance that a child will gain weight or be obese in the future. Children also observe what their parents or other family members eat. If parents want their children to eat better and life a healthy life then they are the ones who have to do something about it. Children are too young to know what is is good for them and what isn’t so it is up to the parent to give them the healthy meals that they need. Parents who give their children nothing but fast food all the time aren’t setting the right example. Structure of diet needs to be set and it needs to start at a young age so it will continue with them as they get older. When children get bored, they eat. This is what occurs when all children do is sit inform of the television all day. They may think that it is fun but they need to get out and get some physical activity. With not physical activity and eating too many empty calories, children are at a high risk of becoming overweight. If the child continues this pattern, they will become obese in the future. The less amount of time a child spends watching television or playing video games the better off they will be. Children who come from house holds where people are overweight they are like to be that way as well. Children can’t go out and by the groceries that they need for the week, so it is up to the parents to set the example. Children learn how to eat from their parent; if the parent or parents are eating poorly then the child is going to follow what they do and eat foods that are not good for them. For children who have obese parents, or it runs in the family, they need to be extra careful as they get older about the food they are consuming. There is no hope for them if they don’t learn early on how to ear properly. Children who come from families where both parents work. Often the dinners are quick and not nutritious. If there is a meal it is quick, which is then when they have fast food. Low income families and poverty stricken people http://find.galegroup.com Aase, 1-4 http://humankinetics.files.wordpress.com/2008/12/lazy-kid1.jpeg http://www.flickr.com/photos/45183326@N00/477201938
- #18 Whether children are bored, stressed or emotionally unstable, they turn to food for the answer. Children at young ages do not fully understand psychological reasons for them to eat all the time but the signs are there. Boredom is one of the main reasons or children to eat. Physical activity keeps them entertain and their mind off of food, however, when they are sitting around and watching the television all they think about is food. For most kids, who don’t get that much activity, eating is an activity for them. Eating is a way for them to pass the time. Stress can also lead people to eat. If children have large amounts of stress in their life they turn to food for comfort. Food is always there and will never leave them. Food calms people down that are experiencing stress and that is what they always rely on so that the will not feel as anxious. Emotional problems can also lead people to “eat their feelings.” people who are suffering from emotional problems don’t always know how to cope so they eat to relieve the pain that they are feeling. For people, eating allows them to escape the reality of their problems. They way people live can also affect how people eat. Low income families are on a budget and try to skim on food the best they can. Low income parent my not have the time they need to prepare healthy meals for the children. Not only may they not have the time but also they lack the materials needed to make proper healthy meals. These families skim on food because they don’t have enough money. The best solution to their issue on money is to go cheap. Fast food is the cheapest food out there and when kids are continuously given this food they are going to gain weight which will then lead to them becoming obese. Blackwell, 1-2 Anderson and Butcher, 1-3, http://www.flickr.com/photos/51774067@N00/3160269
- #19 We have become a nation where people base the meals that they eat whether they are on the dollar menu or not. It is not common for people to have at least one meal out per week. More and more people work in this day and age and they are not all able to make meals for the family. If they are unable to make meals they resort to fast food because it is easy, fast and there is no clean up. Fast food chains have become so popular that every where we turn there is a new fast food place opening. This food is not recommended to eat if one wants to live a healthy life style. This foods causes the most weight gain on people because they eat it so much. Not only does this food cause sufficient weight gain but it also causes other health related problems. Clogged Arteries, heart attacks, liver failure and many more. Children and young adult are the ones that keep these businesses open. They are ones who go and eat at these places on a regular basis. More and more children are diagnosed with diabetes or being obese due to the fact that they eat too much fast food, which lacks the nutrition that people need to live a long and healthy life. Food and You: A guide to Healthy Habits for Teens; Marjolijn Bijlefeld and Sharon K. Zoumbaris Picture 1- http://www.flickr.com/photos/28473961@N02/2727389550 Picture 2- http://www.flickr.com/photos/73584213@N00/118675593 Picture 3- http://www.bigsplashwaterpark.com/images/wendys_logo.jpg Picture 4: http://www.boston.com/lifestyle/food/dishing/soniclogo.jpg Picture 5: http://dixiedining.files.wordpress.com/2008/08/arbys_logo_svg.png
- #20 School is where children spend most of their days during the week and where most of their eating habits occur. There are not a lot of options offered in the school’s cafeteria, but the ones that are offered are the not best to choose from. Most of the foods are process or cooked they are not natural or nutrient filled. The snacks aren’t that good either. Most of the foods are empty calorie filled that do not give the children the nutrients that they need. Though schools have started to do away with soda, they still offer snacks that are filled with sugars and not healthy for people to eat. Picture 1- http://wiseeats.files.wordpress.com Picture 2- http://www.tomrichmond.com/blog/wp-content/uploads/2007/01/lunch-lady.jpg Anderson and Butcher, 2,4,5 Food and You: A Guide to Healthy Habits for Teens, Bijlefeld and Zoumbaris pg, 47-59
- #21 A child’s eating habits start at a young age and if they are not trained at that right age they will never be open to try new things. It is not healthy for children to eat at night. One’s body cannot process the food so late at night. The calories that they are eating before they go to bed will not be burned, they will just go to bed and the calories will just sit inside of them. Expanding the child’s palate is crucial at a young age. Let them try new things and allow them to be open to try new things. Make new foods available to them and let them see that there are new foods that they can try. These foods can be taste and healthy too. (Krall 70) When children are young, the first thing they see is the color of the food. Give them foods that have appealing colors and look good. When one is cooking the vegetables, don’t cook them for as long so the color still has its appealing color to them and they will want to eat or try it. (Krall 70) Parents get into the habit of their children that they cannot leave the dinner table until all the food on their plate is clean and this is a mistake. A child might not have enough room to finish all the food and this will be causing them to over eat. (Krall 70) If they learn at a young age that they are supposed to stuff themselves even though they are not hungry they will continue to eat when they are not really hungry and this will cause them to gain weight that is not needed. 7. Never nag children 8. Get them involved 9. Set the example American Family Health Institute: Weight Problems, 69-74 Anderson and Butcher, 1,5, 11 Tannenhaus 69-73 Wade, 1-3 http://www.alaska-in-pictures.com/data/media/20/children-playing-soccer_9477.jpg
- #22 People who are obese seem to think that the only way for them to lose weight is for them to have surgery to reduce their size, but there are other options. The best way to change your diet would be to reduce your calorie intake. The less calories you eat the less your body has to burn and the less will turn into fat, which makes you gain that unwanted weight. A normal calorie intake per day is anywhere from 1,000 from 1,600. One should learn how to feel full on less. Foods that are high in calories make you feel full faster where as foods such as fruits and vegetable fill you less so you can eat more of them. The more you eat of foods that are good for you the fuller you will feel. Physical activity is a key way to lose weight. When you get the heart pumping you are burning more calories which is helping you lose more weight. People at the American College of Sport Medicine recommend that people who are over weight get about 150 minutes of physical activity. Whether it be aerobics, walking, swimming or even stair climbing it is best to get some activity. The more time you spend exercise the more weight you are going to lose. When the weight starts to fall right off, you are going to feel better about yourself and have more confidence than you might have had before. Doctors at the John’s Hopkins institute say that people who are overly obese should get 250-300 minutes of exercise per week. If people seem to be struggling to lose weight, and they are doing everything they can, doctors will prescribe weight loss pills for people to take. The Food and Drug Administration (FDA) has approved two different weight loss pills. Sibutramine (Meridia) uses the psychological affects on you. This drug tells your brain that you feel full more quickly. This help cut back are the portion sizes that one consumes. The less you consume the less weight one is going to gain. This drug help you lose 5-10 percent of your starting body weight after one year. Orlistat helps prevent fats from being digested and absorbed into ones intestines and stomach. The FDA has approved this for all ages to use: Adults, children and adolescents are permitted to take this drug. People are sometimes under the impression that all they have to do is take the diet pill and they will lose weight and this is just not the case. In order for the drug to be affective, people need to eat right and get regular exercise. http://www.mayoclinic.com/health/childhood-obesity/DS00698/DSECTION=treatments-and-drugs
- #24 It is important to find a type of exercise that is right for you. Only you know what you like and it is important to find a type of exercise that fits you. You don’t want to pick a form of exercise that you are going to get bored with or want to give up on. It should be fun and make you want to keep doing it. One must also think about their “sport level”. If someone is not very athletic and their body isn’t used to intense work out secessions, then they should start out with something slow so that they get gradually more up and become more active. It doesn’t matter what size you are, anyone is capable of doing some form of exercise. People who don’t normally exercise shouldn’t push themselves the first time. Start out slow and then work their way up each time. For people who have breathing problems or any other type if illness that could possible affect their exercise capabilities, know the limitations is key. One doesn’t want to over work themselves on the first secession. There is no certain type of exercise that will make ones stomach flatter, legs thinner or arm toner. The key to achieve all this is to work all areas of the body and eat healthy nutritious meals. In order to see results one must sick with the work out regiment. There must be some form of consistence for there to be active results. Exercising must be consistent, it has to be in order to see sufficient results. Glenn, 17-23, 31-34,
- #25 Exercising is important to every day life. It is important it get at least 30-40 minutes of activity 4-5 times a week. It doesn’t necessarily matter what type of exercising that one does. The main purpose is to get the heart pumping and getting some physical activity. Depending on how much activity one wants to lose, someone would have to burn 3500 calories just to lose one pound. Depending how how overweight someone is they will have to work harder to burn off the weight because their body isn’t used to working out. Glenn, 56-66 Picture- http://yourfitnessguru.files.wordpress.com/2009/02/running2.jpg Picture- http://img4.cookinglight.com/i/2007/04/FL-RaceWalking-0704p46-m.jpg Picture- http://www.flickr.com/photos/15264742@N00/4576663 Picture- http://www.flickr.com/photos/16209788@N00/1699090444 Picture- http://www.flickr.com/photos/44124479650@N01/879539212 Picture- http://ybyl.com/wordpress/wp-content/uploads/2008/05/yoga_austin_texas_mobile_fitness.jpg
- #26 Most health problems such as weigh gain, obesity, diabetes, cardiovascular disease and early aging are all affects that occur because of people not have enough exercise in their life. Everything that you do for exercise or physical activity reduces the chances or developing one or all of the diseases listed. Exercising can increase the important things in life and decrease the things that cause harm to one’s body. When people work out they feel better about themselves and they are not as depressed. Studies show that people feel better about themselves after they exercise. To see the results that you want to see be sure to increase the intensity each time you work out. Don’t always work out the same part of you body; each time you work out work out something different. It doesn’t have to be a high intensity each day, just enough to get the heart pumping. Reduces weight, Increases body metabolism, Higher energy, Distributes fat evenly- healthy shape, Prevent cardiovascular disease, Reduces blood pressure, Decreases cholesterol levels, Resistance of illnesses, Reduces stress, Increases self-esteem Libal, Autumn. The Importance of Physical Activity and Exercise: The Fitness Factor . Philadelphia: Mason Creek Publishers Inc., 2006. Print. Tannenhaus, Norra. Weight Problems . Ed. Jay Hyams and Susan Cass. Springhouse: Springhouse Corporation, 1990. Print. http://iuliaradu.files.wordpress.com/2010/01/smiley-face3.jpg
- #27 http://www.kidsneedusnow.org/public_html/kids_images/plate_food.jpg
- #28 This is the food pyramid guide that is recommended people should follow. This guide provide people with what kinds of foods they should consume and how much of it they should take in. The first section or the orange section is the grains. This section is all of breads, cereals , not the sugary ones, rice's and pastas. It is recommended that one should get 6-11 servings of grains per day . The green section is the vegetables. Any type of vegetable is acceptable for the normal recommended amount. 3-5 servings is the average that one should consume, however, the more you eat the better it is for your diet. Vegetables along with fruits allow you to eat more of them because they do not fill you up as fast. They recommend that you eat more than you are supposed to of the vegetables and fruits of the pyramid Fruits are the next section and one should consume 2-4 servings of fruits. Though it is good to eat more fruit than you are recommended to eat one must be careful on how much they do consume. Fruits are filled with sugars that are not good for you to consume is large quantities. Fruits and vegetables do not fill someone up as fast so they want to continue eating but it is better to sick to the proper serving so that you don’t over indulge. Believe it or not oils are needs for a proper, balanced diet. Oils include butter and sweets. They include this in a very small portion of a balanced diet so that people don’t over indulge if it is cut out of their diet completely. Oils and sugars are needed for the body but not consume all the time. Dairy is the blue part of the well balanced meals. It is recommended that you have 2-3 servings of dairy , whether that be cheese, yogurt or a glass of milk. Dairy products have calcium in them which is essential for bone growth. It doesn’t not only help your bones grow but also make them stronger. The more milk you drink the less likely you are to experience a broken bone. Meats and beans are also essential to daily life. This part of the pyramid includes all forms of meats, poultry, fish, dry beans, and nuts. Meats and other foods in this group provide one with the essential vitamins that people need to live. http://www.prwatch.org Bijlefeld and Zoumbaris, 14-16
- #29 These are the six classes of nutrition that are in pretty much any food that you consume. It is also recommended that people consume foods that do contain these 6 classes. Food and You: A guide to Healthy Habits for Teens by Marjolijn Bijlefeld and Sharon K. Zoumbaris, Pgs. 3, 5, 14 and 22 Basic Nutrition by Lori Smolin and Mary Grosvenor; pgs. 20, 58, 72, 88, 110
- #30 The carbohydrates category consists of sugars, starches and fibers. Sugars are the simplest form of carbohydrates. Starches are made of multiple sugars that are linked together. Starches do not taste sweet but are found in many everyday products. Starches are found in cereals, grains and starchy vegetables such as potatoes and corn. Though they may be harmful to the body, the provide us with the energy that we need to go about our day. Fibers are also forms of carbohydrates. Whole grains legumes, fruits, and vegetables are all good forms of fibers. Picture 1: http://www.flickr.com/photos/85966598@N00/94372383 Picture 2: http://www.flickr.com/photos/60364452@N00/3673276838 Picture 3: http://www.flickr.com/photos/38631801@N07/3971945849 Picture 4: http://www.flickr.com/photos/68393337@N00/166192039 Bijlefeld and Zoumbaris, 20 Smolin and Grosvenor, 7 and 20-33
- #31 1. Lipids are another name for fats. There are four different types of lipids that are essential for human nutrition. 2. The four types: fatty acids, triglycerides, phospholipids and sterols. 3. Lipids are the links that bond all of the fats together. Smolin and Grosvenor, 44-47 http://4.bp.blogspot.com/_wsPE65GNUI0/SCJxgAcDsjI/AAAAAAAAACM/48xcZl9zlpU/s320/cooking_oil_250x251.jpg http://www.flickr.com/photos/94953676@N00/71922825
- #32 Proteins are needed to maintain and repair the body structure and also for growth. Proteins are also used to break down food and used them as energy. Amino acids are also essential for one to maintain the body’s needs of proteins. Meat, poultry, fish, eggs, and dairy products are high in amino acids which provide the body with the amount of proteins the body needs. Grilled Chicken is the best way to have chicken. It is not fried in oils that result in clogged arteries or weight gain. Picture 1: http://www.farwestmeat.com/store/images/Chicken_Breats.jpg Picture 2: http://www.flickr.com/photos/33091562@N00/355799010 Picture 3: http://www.flickr.com/photos/66606673@N00/450373034 Picture 4: http://www.flickr.com/photos/11108455@N00/512337493 Picture 5: http://www.flickr.com/photos/53484449@N00/4299584110 Smolin and Grosvenor, 58-60 Bijlefeld and Zoumbaris 22-23
- #33 Water is also needed for the human body and makes up about 60% of a person’s body weight. Though it does not proved people with energy, it does help in doing other things that are essential for the body. Water helps transport nutrients, oxygen waste products, and other important substances. Water is also important for chemical reactions. Chemical reactions also help in the structure and protection of the body and also helps keep ones body temperature regular. Most of the foods that we eat and the beverages that we drink have water in them. Picture: http://www.flickr.com/photos/10451396@N00/429388973 Smolin and Grosvenor, 72-74
- #34 Vitamins also help regulate the metabolic process. Vitamins are small organic molecules. Most of the foods that we eat have different types of vitamins in them, however they are not good sources of vitamins. Vitamins do not proved people with energy that they may need but do help regulate chemical reactions in the body. The chemical reactions that do take place, however, do provide people with the energy that they need. Each vitamin provides the body with something that it needs. Some vitamins are antioxidants, which protect the body from free oxygen compounds. Other types of vitamins aid in the growth and development of tissue, bone health and help prevent blood clotting. Each of the vitamins in the pictures above, does something different to help keep the body healthy. Caltrate - helps keep the calcium level in the body up. 2 pills of calcium a day will provide the body with the recommended amount of calcium the body needs. Sometimes there will be calcium supplements that also contain Vitamin D and this helps the body absorb the calcium. Fish Oil - this is used to help maintain a healthy heart. These supplements contain eicosapentaenoic and docosahexaenoic acids which are fatty acids that help maintain the health of the cardiovascular system. These acids are different than the ones that are consumed in fast foods. Vitamin C - helps fight infections and keeps the body healthy http://www.webmd.com Picture: http://www.flickr.com/photos/67499195@N00/3507233320 Picture: http://www.flickr.com/photos/48391269@N00/4355088672 Picture: http://www.overstockdrugstore.com/product_images/e/300055556195.jpg Picture: http://hospitalpharmacy.info/fishoil.jpg Picture: http://www.walgreens.com/dbimagecache/03160402456_450x450_a.jpg Bijlefeld and Zoumbaris, 23 Smolin and Grosvenor, 88, 95, 97, 99-104,
- #35 Minerals are single elements where some are needed in significant amounts and others are needed in very small amounts. Minerals, like vitamins, do not provide people with energy but do provide them with other things that they may need. Some types of minerals are needed to regulate chemical reactions, others are needed to help protect cells from oxidative reactions and some have roles in the formation of bones and keeps bone maintenance. Minerals are also used to help transport oxygen and used for immune function. Picture: http://www.flickr.com/photos/27898848@N06/3174655194 Picture: http://www.flickr.com/photos/36330829559@N01/3593899781 Smolin and Grosvenor, 110-114 Nutrition, Exercise Standards Revised (Special Report).” Facts For Learning . Weekly Reader Publishing Group, Sept. 2002. Web. 28 Apr. 2009. <http://www.factsforlearning.com>.
- #36 We all know that nutrients are good for us, but do we really know what they are? Nutrients include fats, minerals, carbohydrates, vitamins and water. All these nutrients provide us wit things that we need to go about or day. Some nutrients provide us with energy, others might give us structure whereas others might help in keeping us alive. We need all these nutrients to grow and develop, repair the body and allow us to reproduce. How do nutrients provide us with energy? Energy is very important for us to have. Energy is the “fuel” that gives us the ability to stay alive. It also gives us the ability to move and grow. Energy keeps the heart pumping, your body warm and your lungs the ability to inhale. Structure is of importance because the minerals that we intake give our body the structure that we need. The minerals calcium and phosphorus give our body the hard structure that we need. It keeps our bones strong and healthy. In order for us to have regular body function, it is important to have regular intake of nutrition to keep the body regular. Everything that our body does such as the breakdown of carbohydrates, building of bones and muscle formation helps keep our bodies regular. Family meals are also key for people to eat right. The more time families spend together the less time children spend eating food that are bad for them. Studies show that families who sit down and have home made meals have less of a chance of becoming obese in the future. Children learn from example and when parents make the meals themselves, the child will not want to consume fatty foods. People always say that one should way what they want just in moderation and they are correct. As I have informed you about the food pyramid, ones body needs certain things to survive, but that doesn’t mean that ones can’t eat the things that they enjoy. To get the satisfaction that one gets from eating the foods that they enjoy, eat them in moderation. It is best to eat the foods that aren't’ as healthy for someone in moderation. To reduce the over indulging and the risk of gaining weight, eat what ones likes or enjoys in moderation. 1. Picture: http://paintermommy.com 2. Nutrition, Exercise Standards Revised (Special Report).” Facts For Learning . Weekly Reader Publishing Group, Sept. 2002. Web. 28 Apr. 2009. <http://www.factsforlearning.com>. 3. Smolin and Grosvenor, 1-10
- #37 It is important for people to know what they are putting into their body and if it good for them or not. In regard to the 6 classes of nutrition it is important that people consume the right amounts of foods that are good for their body. Proteins supply the body with energy that is needed. They also help the body fight infections. It is an essential component for bones, skin, muscle, and teeth. It is also important for the renewal of skin, hair and organs. Proteins contain nitrogen Carbohydrates are divided into 2 parts: simple and complex. Complex carbohydrates are three or more links of chains of sugar. They are also starchy foods that provide the body with energy and nutrients. They are found in breads, pastas and rice. Simple carbohydrates are the most basic forms of sugar and they are found in fruits and vegetables Fats store the energy that is needed for the body to go about its day. Fats just don’t store energy, fats have a thin layer under the skin which helps keep people warm during the winters. Fats also provide cushion and protection to the organs. Fats have subparts as well. There are saturated fats, bad fats that raises blood cholesterol, polyunsaturated fats lower blood cholesterol they are found in nuts and some oils and monounsaturated fats have no effect on the body. Smolin(20-33, 58-71) Brody, 3 Tannenhaus, 40-43
- #38 There is a major difference between the eating disorders listed above. Each one pertains to a persons likes and dislikes. Eating disorders are a part of not getting the proper nutrition. People who suffer from these disorders are not getting the proper nutrition that their body needs, which could lead to serious health problems down the road. Bijlefeld, Marjon, and Sharon K Zoumbaris. Food and You: A Guide to Healthy Habits for Teens . Westport: Greenwood Publishing Group, Inc. , 2001. Print.
- #39 Anorexia is easier to pin point than bulimia. With anorexia people don’t eat and are always obsessed about how they look or what their body looks like. People who suffer form anorexia feel that they need some control in their lives, and they try to control something by using their weight against them. Studies show that girls who grow up always being told what to do and how to do it have a higher chance of suffering form an eating disorder than those who grow up in a loving house hold. Control put psychological effects on people. They use eating disorders because that is normally the easiest thing for them to control. They control what and how much of something that goes in and out of the body. After a while a person can only take so much of not eating before they go to another eating disorder. After a while, they start to binge eat to get the taste of the foods that they don’t want to sit inside of them. To get the satisfaction of the taste of the foods they eat what they want in large quantities and then throw it up. Bijlefeld, Marjon, and Sharon K Zoumbaris. Food and You: A Guide to Healthy Habits for Teens . Westport: Greenwood Publishing Group, Inc. , 2001. Print.
- #40 Binge eating is when girls who don’t want to gain weight eat anything they want in large quantities. They eat more food more than the average person would. There are times when they continue to eat because they can’t restrain themselves to stop eating. They know that whatever they eat is just going to exit the body. There are times when the person has no control over what they are eating; they continue to eat until they are filled Once they have the feeling of being full, they use anything they can to get the food out of their system. People can either purge, or forcibly throw up. They can also use different laxatives for the food to exit the body. This is not a healthy way to live. Forcibly throwing up can also lead to other health problems such as teeth problems. The more someone throws up, the more they wear away the enamel on their teeth. If the enamel continues to wear away the teeth can become brittle and break. This can cause loss of teeth and gum problems. With any eating disorder, the person who is suffering from these diseases is concerned with the way the look and what shape they are. This is all in their head and they feel that there is no other way to control how they look but by eating and purging or not eating at all. Bijlefeld, Marjon, and Sharon K Zoumbaris. Food and You: A Guide to Healthy Habits for Teens . Westport: Greenwood Publishing Group, Inc. , 2001. Print.
- #41 In order to see sufficient results one must change the behavior in which they do certain things. To see the results that they want they are going to have to change the way they eat and how much of something they are consuming. It is not just about changing what and how you eat but also getting regular activity. The harder you work the better results you will see because you will be burning off all the calories that are harmful to your body. It is always important to keep the rhythm going. The more you work the better the results you will see. I have also found that when people see the results that the like they continue to work harder to achieve the goals that they want to see. Franz, Marion J. “The answer to weight loss is easy---doing it is hard!” Clinical Diabetes 2001: 105. Web. 2 Dec. 2009 http://glow4ever.com/wp-content/uploads/2008/10/south-beach-diet2.jpg http://www.tradebit.com/usr/digital-elibrary/pub/9002/6774652_atkins_diet.jpg http://api.ning.com/files/f8oIbT29dT8kTInijmmZrqg2Fs98lrCt0L1CEtw7-c6LD1YlKUfzAV6aqcAPbKaR0tQI4ZPphJMFxlt-xSLlIX-4R8M46ieQ/weightwatchers.jpg
- #42 These are some helpful strategies that one should know if they are trying to lose weight. Eating less is strategy that seems simple but there is more to it. One doesn’t want to starve themselves form all the food that they enjoy. If one cutes them out of their diet completely, they are likely to binge on it when given the opportunity. Continue to eat the food that one likes just in moderation. It is important to look at the serving size and make sure that one is eating the recommended amount. Eating the recommended amount is crucial in calculating how many calories that were consumed. Eating slowly will help someone feel fuller faster. If you sit down and inhale the meal that you just ate, chances are you are going feel like your stomach is going to burst. This happens when you ate to quickly. It is better to eat slowly so your brain can send the signal that you are full and don’t need to eat anymore. Eating slowly will help you feel fuller and not eat as much as you normally do. Cutting fatty foods out of your diet will decrease the chances of gaining weight. Avoiding fried foods that are normally cooked in butter or oil is the best way to avoid weight gain. Cutting fats is easy to do just by looking at the nutrition label. Look for words such as: Low, light and reduced. Meats are high in proteins which are essential in ones daily nutritional value. Red meats and processed meats are fattier than fish and poultry. It is better to have fish and chicken than meats. If one has meat be sure to limit the meat intake to one serving per day. Sugars are empty calories that cause people to gain weight. They are unneeded to consume in large quantities and are easy to substitute. Fresh fruits and vegetables are the way to go. Fruits are easy to put into your diet. Instead of having cake, cookies or any other sweet, fruits are healthy and taste good. For dessert have fruit and be creative with it. Using a smaller plate can cut back on how much one puts on their plate. If someone has a big plate they are more likely to fill it up with more food than they need because they have the room on their plate. If they had chosen a smaller plate they would put so much food on their plate, and would eat less. It is not just enough to eat the right things or eat in moderation, but people will not see the results they want unless they get active. Exercise is the key to burning calories and getting in shape. Bijlefeld, Marjon, and Sharon K Zoumbaris. Food and You: A Guide to Healthy Habits for Teens . Westport: Greenwood Publishing Group, Inc. , 2001. Print. Franz, Marion J. “The answer to weight loss is easy---doing it is hard!” Clinical Diabetes 2001: 105. Web. 2 Dec. 2009
- #43 It is important that people have the right mind set when they are trying to lose weight. They have to think right if they want to change their eating habits. Many people find it difficult to get the right mind set to force themselves to stick with a diet. It is all in their head. They need to first tell themselves that they can do it and then they will fi2wnd the will power to go through with it. In order to have and effective diet you need to always think positive. Ask family friends and yourself for help and guidance through this stressful time. It is important that you get rid of the negative thinking habits that you possess. Negative thinking habit will hold you back and you will not be able to reach the full potential that you deserve. It is important that you tell yourself that you can do this. You are the only one who can push yourself. You have to think that anything is possible and it will be possible. There will be a time when the losing weight process will plateau. Don’t get discouraged, there will be a time when it will he harder for to lose weight than other times. It is important to not give up and tell yourself that you can do it. http://www.ucdmc.ucdavis.edu American Family Health Institute: Weight Problems by Norra Tannenhaus pg. 57-59
- #44 1 diets are a short term fix to a long term problem. It is up to people to continue the process of exercising if they want to stay the way they are. It is hard for people to stay on the same track, most people who stop dieting normally relapse after some time. Diets are not things that people should get addicted to, they should be guides for people to teach them a new way of life. Diets are hard to continue, so once people start to feel good about themselves they should stop dieting and start to eat and live healthier. 2. Consistency is the key to a new slimmer body. One must always eat the right things if they want to have a slimmer body. If people are consistent with their exercise and eating habits then they will see results. One can’t just exercise for a week and then do nothing for another week and expect to see results. People don’t have to complete intense exercise regiments everyday but at least 3-4 times a week if they want to see sufficient results. (Tannenhaus 74) 3. The yo-yo effect is when people decided that they want to lose weight and they are successful but they are unable to keep the weight off. People who diet on a regular basis normally go through this yo-yo effect. These people have an easy time gaining weight but have a difficult time losing it. As this cycle of losing weight and gaining it back continues, studies show that each time it takes longer to lose the weight than before. (Tannenhaus 75) 4. It seems that every time we turn on the television we see an advertisement for a new diet supplement or piece of exercise equipment. People feel that if there is a new diet trend that they need to try it. People get bored with diets and they never finish what they start. Not all diets and exercise equipment work the same, sot they shouldn’t get discouraged if one doesn’t work for them. Don’t just wait for a new diet trick to come out 5. Picture 1- http://everykilowattcounts.ca/images/kids/yo-yo.jpg 6. Weight Problems by Norra Tannenhaus pg. 74-75