This document outlines the details of an 8-week workplace weight loss challenge. It provides information on the kick-off date, weekly weigh-ins, the challenge timeline with designated weeks, and the challenge captain. It also includes details on the nutrition education portions of the challenge, covering topics like healthy plate building, processed foods, sugar consumption, macronutrients, and portions. Tips are provided on making healthy choices at home and work as well as managing stress and lifestyle changes for successful weight loss.
It is a shame that in spite of the great efforts by various organizations to curb obesity among children, schools promote fast food and unhealthy drinks across the nation. Please share this with your school and PTA and help stop obesity!
Ketogenic diet or as some people prefer to call it; The Keto diet or low-carb...IbtissamMaher
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly.
This powerpoint provides "Choose My Plate" informative slides and student activities. Note- The information in this lesson will require multiple days to cover. Please review the materials in advance and decide which activities you would like to include. Computer lab or cart access is required for many of the projects and activities.
It is a shame that in spite of the great efforts by various organizations to curb obesity among children, schools promote fast food and unhealthy drinks across the nation. Please share this with your school and PTA and help stop obesity!
Ketogenic diet or as some people prefer to call it; The Keto diet or low-carb...IbtissamMaher
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly.
This powerpoint provides "Choose My Plate" informative slides and student activities. Note- The information in this lesson will require multiple days to cover. Please review the materials in advance and decide which activities you would like to include. Computer lab or cart access is required for many of the projects and activities.
_________________________________________
Terry L. Patterson
Director of Distance Learning
South Arkansas Community College
PO Box 7010
El Dorado, Arkansas 71731
(870) 864-8406 - 800-955-2289 ext. 406
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly.
_________________________________________
Terry L. Patterson
Director of Distance Learning
South Arkansas Community College
PO Box 7010
El Dorado, Arkansas 71731
(870) 864-8406 - 800-955-2289 ext. 406
The ketogenic diet or as like some people prefer to call it; the
Keto diet or low carb diet is about consuming a lot of protein
and fats but fewer carbs. This diet makes the body send the
fats that we consume to the liver, which the latter transform it
into energy to keep the body strong and active for a long time
without feeling tired quickly.
Diabetes Mellitus
Evelyn Schumacher, MS, RD, CDE, Shands Jacksonville
May 27. 2005 - UNF Hispanic Health Issues Seminar
This is part 4 of an 8 part series of seminars on Hispanic Health Issues brought to you by the University of North Florida’s Dept. of Public Health, College of Health, a grant from AETNA, and the cooperation of Duval County Health Department.
"Diabetes is not a life sentence to a rigid meal plan that deprives you of all the foods you love...The concept of a 'diabetes diet' is mostl myth. The best diet for aperson with diaetes is the same healthy diet that's best for everyone." dLife
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
Anti ulcer drugs and their Advance pharmacology ||
Anti-ulcer drugs are medications used to prevent and treat ulcers in the stomach and upper part of the small intestine (duodenal ulcers). These ulcers are often caused by an imbalance between stomach acid and the mucosal lining, which protects the stomach lining.
||Scope: Overview of various classes of anti-ulcer drugs, their mechanisms of action, indications, side effects, and clinical considerations.
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Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
ASA GUIDELINE
NYSORA Guideline
2 Case Reports of Gastric Ultrasound
These lecture slides, by Dr Sidra Arshad, offer a quick overview of physiological basis of a normal electrocardiogram.
Learning objectives:
1. Define an electrocardiogram (ECG) and electrocardiography
2. Describe how dipoles generated by the heart produce the waveforms of the ECG
3. Describe the components of a normal electrocardiogram of a typical bipolar leads (limb II)
4. Differentiate between intervals and segments
5. Enlist some common indications for obtaining an ECG
Study Resources:
1. Chapter 11, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 9, Human Physiology - From Cells to Systems, Lauralee Sherwood, 9th edition
3. Chapter 29, Ganong’s Review of Medical Physiology, 26th edition
4. Electrocardiogram, StatPearls - https://www.ncbi.nlm.nih.gov/books/NBK549803/
5. ECG in Medical Practice by ABM Abdullah, 4th edition
6. ECG Basics, http://www.nataliescasebook.com/tag/e-c-g-basics
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
6. Zone 4 – Endurance in Life
Zone 3 – Portions and Choices
Zone 2 – The Bodies Response
Zone 1 - Nutrition Basics
7. How to Build a Healthy Plate:
To help with portion control, use a smaller plate so
that you're less likely to overload it!
Fill the majority of your plate with colorful
vegetables and fruits, which are low in calories and
provide vitamins and nutrients to keep you healthy
Choose lean sources of protein (lean meat, poultry,
seafood, eggs and plant based sources)
8. How to Build a Healthy Plate
Choose whole grains vs refined grains (whole
wheat bread or brown rice instead of white)
Choose small portions of low fat, high quality dairy
(milk, greek yogurt, white cheese)
Drink plenty of water! How much? Aim for half of
your body weight in ounces and increase by 25% if
your super active
10. Zone 4 – Endurance in Life
Zone 3 – Portions and Choices
Zone 2 – The Bodies Response
Zone 1 - Nutrition Basics
11. Processed Foods -or- “Convenience Foods”
Foods that have been altered from their natural state
Typically come in a box, package or can
Ingredients such as:
Food Coloring
High Fructose Corn
Sweeteners
Syrup
Preservatives
Sodium
Trans-fats
MSG
12. The food label provides:
Nutrition labeling (for most foods)
Standardized serving sizes
Nutrients of major concern
Daily nutrient reference values
Uniform definitions for "light," "low-fat," and "high-fiber"
Health claims about a connection of the food and a disease
Note: Companies use these as marketing guidelines
13. The Dietary Guidelines for Americans reflect the
most recent scientific research about nutrition and
health
Developed by the United States Department of
Agriculture (USDA) in 1980, and updated every five
years.
Health claims describe the relationship between a
nutrient or a food and the risk of a disease
A complete listing of health claims can be found at:
Regulatory Information - Labeling Nutrition
14. Foods to avoid to help you meet your goals:
Canned foods with large amounts of sodium, sugar or fat
Packaged high-calorie snacks (chips, cookies and candies)
Frozen dinners or prepared foods that are high in sodium
High sugar breakfast cereals
Pastas, rice or meal mixes made with refined white flour
instead of whole grains
Processed meats
15. Five simple ways to avoid processed foods:
Read the ingredients label
Buy 100% whole grains (i.e. pastas, cereal, rice, crackers)
Avoid high-fructose corn syrup or any type of sugar or
sweetener listed as a top 3 ingredient
Fill your cart with food from the perimeter of the store
Increase your consumption of whole foods
17. Zone 4 – Endurance in Life
Zone 3 – Portions and Choices
Zone 2 – The Bodies Response
Zone 1 - Nutrition Basics
18. Some symptoms that you might not notice or
realize that come from sugar consumption are:
Inflammation / Aching Limbs / Soreness
Headaches / Depression / Fatigue
Acne & Skin Irritation
Moodiness & Aggressive Behavior
Side effects of sugar consumption include:
Obesity, Diabetes, High Blood Pressure, Inflammation
19. Sugar in the US:
The US is the largest consumer of sweeteners and one of the largest
global sugar importers
The average American consumes more than 100 pounds of sugar and
sweeteners a year
The USDA recommends we get no more than 10 teaspoons of sugar
per day yet most Americans eat about 30 teaspoons per day
Soda is a huge culprit to our outrageous sugar consumption. Just
one can of soda has 10 tsp of sugar. So, you’ve met your daily
amount with just a 12 oz can of coke
20. Added Sugars in our Diets:
According to the American Heart Association, these foods
groups contribute to the highest percentage of total
added sugar to diets of Americans:
Regular soft drinks
Sugars and candy
Cakes, cookies, pies
Fruit drinks (fruitades and fruit punch)
Dairy desserts and milk products (ice cream, sweetened yogurt, and
sweetened milk)
Other grains (cinnamon toast and honey-nut waffles)
33.0%
16.1
12.9
9.7
8.6
5.8
Other “Healthy” culprits such as Gatorade, and some of
the Vitamin waters, Peanut Butter, Tomato Sauce,
Granola, Yogurt, & Salad Dressings
21. Sugar on Nutrition Label:
Sugar is often disguised as many other names:
• Glucose
• Fructose
• Syrup
• Caramel
• Dextrose
• HFCS, and more
Artificial sweeteners such as equal, sweet n low, splenda,
aspartame, & saccharin have been linked to serious
health problems such as cancer
22. Sugar on Nutrition Label:
Fake sugars are also toxic and addictive, and among the
worst things for our health. Your body gets confused and
reacts in two detrimental ways:
As your body gets used to them, you crave sweet
things, but your satiety hormones are suppressed.
You don't recognize when you are full or satisfied;
Your body experiences insulin spikes due to the
sweeteners that lead to metabolic disorders, weight
gain and long-term deregulation of appetite.
23. Healthy Sugar Alternatives:
Healthy alternative sugars are naturally derived and carry
some nutritional benefit
Examples: Raw honey, maple syrup, molasses, brown
rice syrup & stevia, which is a sweetener extracted from a
plant
25. Zone 4 – Endurance in Life
Zone 3 – Portions and Choices
Zone 2 – The Bodies Response
Zone 1 - Nutrition Basics
26. Macronutrients are nutrients that provide calories or
energy. Since “macro” means large, macronutrients are
nutrients needed in large amounts. Nutrients are
substances needed for growth, metabolism and for other
body functions. There are three macronutrients:
Carbohydrate
Protein
Fat
While each of these macronutrients provide calories, the
number of calories that each one provides will vary
Carbohydrates provide 4 calories per gram
Proteins provide 4 calories per gram
Fats provide 9 calories per gram
27. WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates represent the largest macronutrient that we
need in our diet
According to the USDA, 45% - 65% of calories should come
from carbohydrates. The reason for this:
Carbohydrates are the body's main source of fuel
They are easily used by the body for energy
Carbohydrates are needed for the central nervous system, the kidneys, the
brain, the muscles (including the heart) to function properly
They can be stored in the muscles and liver and later used for energy
Carbohydrates are important in intestinal health and waste elimination
28. Complex Carbs, are considered the "good carbs"
Found in fruits, vegetables, beans and whole grains
Contain lots of vitamins, minerals, and, fiber, which takes
longer to digest, keeps you feeling full longer, and keeps
our blood sugar levels stable
Simple Carbs are considered the "bad carbs"
Found in refined foods, such as cookies, candy, white
bread and white rice
Have little or no nutritional value, little to no fiber and
are broken down very quickly in the body
29. WHY DO WE NEED PROTEIN TO SURVIVE? According to the
USDA 10% - 35% of calories should come from protein. We
need protein for:
Maintaining energy levels when carbohydrates have been burned
Tissue repair
Immune function
Making essential hormones and enzymes
Preserving lean muscle mass
Protein is found in meats, poultry, fish, meat substitutes,
cheese, milk, nuts, beans, and small amounts in grains and
vegetables
30. WHY DO WE NEED FAT TO SURVIVE? Although fats have
received a bad reputation for causing weight gain, some fat
is essential for survival. According to the USDA 20% - 35% of
calories should come from fat. We need this amount of fat
for:
Normal growth and development
Energy (fat is the most concentrated source of energy)
Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
Providing cushioning for the organs
Maintaining cell membranes
Providing taste, consistency, and stability to foods
Fat is found in meat, poultry, nuts, milk products, butters
and margarines, oils, lard, fish, grain products and salad
dressings
31. 3 Main Types of Fat:
Saturated fat - "bad fat," solid at room temp meat,
butter, lard
Trans fat - "bad fat," raises your "bad" cholesterol (LDL)
and lowers your "good" cholesterol (HDL) baked goods,
snack foods, fried foods, and margarines
Unsaturated fat - "good fat," has been shown decrease
the risk of developing heart disease plant oils, avocados,
nuts, fish
33. Zone 4 – Endurance in Life
Zone 3 – Portions and Choices
Zone 2 – The Bodies Response
Zone 1 - Nutrition Basics
34. The lure of a better value has drawn us in to buying more
and bigger on a regular basis, and this has had catastrophic
effects on the U.S.
Examples:
One cup of pasta (200 calories), used to be a typical restaurant
serving. Now some restaurants serve three cups (600 calories)
without sauce
Bagels used to be 2 to 3 ounces, (200 calories). Today they're 5 to
6 ounces, (400 calories)!1
A half-ounce cookie (50 or 60 calories). Jumbo cookies are 4
ounces and pack in (400 to 500 calories)
[1]
“Portion Distortion” from USA Today by Nanci Hellmich. 2005
35. Moviegoers ate 61% more popcorn when given the
larger container than they did with a small size
Snackers poured about twice as many M&Ms from a
jumbo bag (103) than they did when given a smaller
package (63)
When cooking, bigger bottles tend to cause over
pouring. From a 32 oz bottle people poured 4.3 ounces
of oil, but only 3.5 ounces from a 16-ounce bottle2
[2]
“The Portion Teller” by Lisa R. Young, Ph.D., R.D. 2005
36. Use smaller containers
Break down leftovers into single serving containers so you’re less tempted to
eat the entire serving out of guilt for wasting food
Have a salad before eating your meal
It will curb your appetite and give you a sense of satiety sooner
Split an entrée with a friend
Ask a friend to share a single entrée or immediately box up half your meal
when it comes to the table. If it’s not on your plate, you won’t be tempted
to eat it.
37. Buy or make single serving snacks
You can easily portion out a large container of almonds into small individual
serving bags. You will be much less likely to go back for extra baggies than
reach in for extra handfuls
Keep seconds out of sight
Leave the food in the kitchen, and bring your plate to the table. You will
usually think twice about getting up from the table to refill your plate, but
you may be tempted to dig in again eating family style
Have mini meals throughout the day
This will keep you satisfied and decrease the need to eat a larger portion
when presented3
[3] “Top 10 Ways to Control Portions” from www.About.com by Jennifer R. Scott. 2009
38. Things to consider:
Before you sit down to eat or have a snack… Ask, am I really hungry?
Do you eat because you’re stressed, anxious, tired or lonely?
How do you feel after you eat a big meal vs. a smaller one?
How is your energy level, mental focus, and strength?
Facts to consider:
Smaller, more frequent meals help to regulate blood sugar, control cravings
and minimize hunger.
If your snacks / mini meals are junk food – this could be a bad choice for
you.
Ultimately, what matters most is reducing your total calories –
regardless of the number of meals or snacks you have each day
40. Zone 4 – Endurance in Life
Zone 3 – Portions and Choices
Zone 2 – The Bodies Response
Zone 1 - Nutrition Basics
41. How many minutes have you spent staring blankly
at your computer screen because your energy
crashed?
How many hours are you a zombie during the day
because you were up until 2am surfing the web?
How much time is lost dealing with doctors'
appointments because you get sick and don't know
why?
42. Make it a priority to make a choice with your dietary
intake instead of selecting empty calorie options that
may leave you hungry and searching for more food!
Fuel your body with foods that defend against low
energy and frequent illness
Give your body the most nutritional bang
Choose nutrient-dense foods
43. Can you pick out the healthy alternative to the following foods?
44. Plan your meals for the week & make a grocery list
Stick by your list when grocery shopping and DON'T go to
grocery store hungry
Have a few "go to meals" that are easy to prepare
Cook extra and take leftovers for lunch
If you're hungry before bed, try drinking hot tea
45. Start your day with breakfast so you're not tempted by
donuts, pastries & the candy jar
Pack your lunch & healthy snack options
Stay hydrated during the day
Avoid eating at your desk if possible
If you go out for lunch, choose a healthy option that will fuel
your body and give you energy for the rest of the day!
47. Zone 4 – Endurance in Life
Zone 3 – Portions and Choices
Zone 2 – The Bodies Response
Zone 1 - Nutrition Basics
48. Forget the trendy diets!
Maintain exercise in your daily routine
Keep a food diary
Make small changes
Don't be so hard on yourself!
You don’t need to resist all cravings
49. Cravings can indicate a lack of key nutrients or a
desire to fill an emotional imbalance
Craving sweets can be a signal of:
Dehydration
Something is missing emotionally
Incorporating more sweet fruits and veggies into
your daily diet will create a reduction in sweet
cravings
50. Craving salt can mean:
You're missing the trace minerals in natural salt
** table salt is stripped of these minerals during
processing
Incorporate pumpkin seeds, sunflower seeds, flax
and dark chocolate to boost your intake of
important minerals
51. Craving for fatty, fried foods usually come from:
Your body’s need to consume essential fat
Eating avocados, raw nuts, and consuming a
serving or two of coconut oil can help give your
body the fat it needs without exposing you to
harmful partially hydrogenated oils and trans
fats
52. If you're STRESSED you're more likely to gain
weight!
Stress increases the amount of cortisol your body
produces
Cortisol tends to make you thick around the middle, even
when you’re doing everything “right.”
Leads to increased appetite and fat storage
53. Emotional Eating:
Being dissatisfied with a relationship or job, being bored,
stressed, angry or sad may all be causes of emotional
eating
Eating can be used as a substitute for entertainment or to
fill the void of other things in our lives
Identify the external cues that trigger emotional eating and keep a food log that
also includes your mood and environment in order to bring awareness to your
eating patterns.
Next time you experience the need to fill your emotional gap with food, try
taking a walk, calling a friend, or doing something else you enjoy.
54. Mindful Eating:
Slow down and become aware of your eating habits
Experience the taste of the food
Try to avoid eating while working on computer, watching
TV, or on the run
The point is to understand what to look for and how it works.
For your reference slide:References: http://www.ext.colostate.edu/pubs/foodnut/09365.htmlhttp://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064919.htm