Clifford Baptist- Nutrition and Exercise

Healthy Holiday Eating Hints

Make Wise Choices

Don’t starve yourself before a party or holiday dinner

Practice portion control: think “kid-sized” portions

Slow down: put your fork down between bites

Be prepared: pack healthy snacks for travelling and shopping

Choose healthy foods: eat high fiber foods, take small samples from a buffet, share a dessert

Exercise: park farther away, take a walk before eating, increase your exercise

Don’t sit near buffet table, candy dishes or cookie platters

Excuse yourself from the table when you’re finished eating

Keep your mouth busy by talking

CHOLESTEROL

The good, the bad, the ugly

truths

The good

What is cholesterol?

-A waxy, fat-like substance found in the walls of cells in all parts of the body. Used to make hormones, bile acids, vitamin D, and other substances.

The body makes all the cholesterol it needs!

HDL (good) cholesterol protects against heart disease.

Desired lab value: 60 or more

The bad

Bad cholesterol (LDL) is the main source of cholesterol buildup and blockage in arteries. The higher your blood cholesterol level, the greater your risk for developing heart disease or having a heart attack. Heart disease is the number one killer of women and men in the United States. Each year, more than a million Americans have heart attacks, and about a half million people die from heart disease.

The Ugly

Talk with your health provider about monitoring your cholesterol numbers. There are four values to monitor:

1.Total cholesterol

2.LDL (bad) cholesterol (Aim for less than 200*)

3.HDL (good) cholesterol (Aim for more than 60*)

4.Triglycerides (another form of fat in your blood) (Aim for less than 150*)

[always consult with your provider]

What you can do

Diet: reduce the amount of saturated fat in your diet (fatty meats, processed foods, hydrogenated oils).

Weight: Just dropping 10 pounds can help. Excess weight tends to increase your LDL level.

Physical activity: Regular physical activity can help lower LDL (bad) and raise HDL (good) cholesterol. Aim for 30 minutes most days.

Treat your high cholesterol

Therapeutic life style changes: cholesterol-lowering diet, physical activity, weight management. Also, address other factors such as high blood pressure and smoking.

Drug treatment: may be prescribed to help lower your LDL.

Fruits and Vegetables - Enjoy the bounty of Summer

Benefits of fruit and vegetables:

Helps to control blood pressure
Contains antioxidants like Vitamin C
Fiber helps prevent cancer
Folate helps prevent birth defects, cancer
Carotenoids help maintain vision

More GOOD THINGS:

People who eat more have less risk of chronic diseases: stroke, type 2 diabetes, some cancers, some heart diseases, high blood pressure
Naturally low in calories, may be substitued for high calorie foods

Recommendations:

Five to nine servings a day!
Color your plate!
Add berries to breakfast
Fruit chunks to chicken
Fruit Salsas
Freeze Grapes, eat like candy
Make watermelon ice pops

HOW MANY COLORS CAN YOU EAT IN ONE DAY!

Useful Info (from the Wellness Newsletter from USC Berkley)

Set the alarm 45 minutes before your family gets up or before you normally wake up

Make exercise a part of your social life.. take a birthday WALK

Cut out the junk food

Create a home gym even if it is just an exercise ball.

Music is key.. it will get you motivated!

Research shows that after age 20, Americans typically gain 10 or more pounds per decade.

Studies find that walking 30 to 60 minutes per day five times a week, and maintaining a diet high in fruits and vegetables can help

You shed 7 lbs. over 1 ½ years – no dieting required.

Portion Sizes

Muffin    20 years ago - 210 calories, 1.5 ounces

                Today - 500 calories, 5 ounces

Calorie Difference - 310 calories - You will have to vacuum 1 hour and 20 minutes to burn 310 calories

French Fries - 20 years ago - 210 calories, 2.4 ounces

                         Today - 610 calories, 6.9 ounces

Calorie Difference - 400 calories - You will have to walk 1 hour and 10 minutes to burn 400 calories

Soda - 20 years ago 85 calories. 6.1 ounces

            Today 250 calories, 20 ounces

Calorie Difference - 165 - ?????

Activity Benefits: Reduces the risk of heart disease, type II diabetes, some cancers, and builds strong bones.

Helps combat STRESS!!

Are you physically able to be more active?

Be sure to talk with your doctor if you haven’t been physically active for long time!!

Let’s get started and increase activity gradually!

Get your Pedometers (which records each step you take) NOW and get ready to walk!!

The Dollar Tree at Candler's station has pedometers for a dollar .

Weight Watchers has a version for $23. It measures steps, distance and time.

Avon has a curves pedometer for $12.99 in their book.

Wal Mart and K Mart also carry them for under $10.00

Take simple steps to healthy eating and exercise.

Set meaningful achievable activity goals!

Track your progress:

Let’s move more and eat less.

Our goal is to walk 10,000 steps each day as measured by your pedometer.

Begin by getting your baseline number of steps per day by wearing the pedometer and measuring how far you walk each day..

THEN add 2000 steps………..

2000 steps as measured by your pedometer = 1 mile = 100 calories!

TIPS for move more:

At work:

Take the stairs.

Walk to the farthest restroom or drink machine in the building.

At home:

Give up remote and get up to change channel.

Pace the floor while talking on the phone.

Take a 30 minute walk instead of watching 30 minutes of TV.

Walk around the outside aisles of the grocery store before starting to shop.

Have a Plan B for bad weather!

Be safe. Know the area you walk in and be sure it is well-lighted.

TIPS for eat less:

Chose your piece of cake from middle instead of edge and lose 2 tablespoons of icing.

Order smaller ounce size of steak and cut 75 calories for each ounce you downsize.

Split dessert with your spouse or friend.

Leave 10 fries uneaten from your order!

What is BMI? Body Mass INDEX = weight(kg)/height (m) 2

Nearly 2/3s of US adults are overweight (BMI > 25) and over 30% are obese.

Prevalence of disease and conditions due to obesity

95%    Sleep Apnea

61%     Diabetes Type II

30%     Gallbladder Disease

25-40% Asthma

25%     Hypertension

17%     Coronary Heart Disease

14%     Osteoarthritis

11%     Breast Cancer/Uterine Cancer/Colon Cancer

BE SMART DRINK LOTS OF WATER!

Check the new Food Pyramid from the USDA at www.mypyramid.gov

DRINK Milk

" Take delight in the Lord, and he will give you your heart' desire. Commit everything you do to the Lord. Trust Him, and he will help you." Psalms 37 v4-5

Physical Activity

Strive for 60 minutes or more per day

Sedentary                                                  Active

Visit colleagues in the break room       Take a walk

Take the elevator                                    Climb the stairs

Call on the phone                                    Walk down the hall

Drive to lunch                                          Walk to lunch

Use the remote on TV                           Get up and change the channel

Park next to destination                        Park far away and walk

The evidence is still unclear whether NSAID's may help in the prevention of Alzheimer's disease.

Muti-grain is not whole grain. Read labels carefully. Multi- grain just means that more than one grain is included.

Keep doing aerobic exercise, even if you don't lose weight. "Fat but fit" people are reported to have lower death rates than unfit normal weight or lean people.

Cooking some vegatables, such as zucchini, carrots and broccoli may actually increae the level of antioxidants, making them even healthier.

Eggs do not appear to contribute to heart disease. Egg yolks may help keep eyes healthy, and even promote fetal brain development. Brown eggs are not more nutritious than white. Just remember to not diminish the good nutrition by adding fatty, salty ingredients or serving them with unhealthy side dishes.

Do you know what foods are potassium rich? We often think of bananas, but there are others: yogurt, orange juice, halibut, broccoli, tomatoes, apricots, spinach, beets, prune juice, potatoes, lentils, soybeans,nuts,and sunflower seeds.

EAT HEALTHY