1. Energy In and Energy Out Week 3

2. Objectives Learn how food and exercise help with weight loss Learn how food and exercise help with weight loss Learn how to balance food/activity to feel your best Learn how to balance food/activity to feel your best State different kinds of exercises to improve health State different kinds of exercises to improve health Practice activities you can do at home. Practice activities you can do at home.

3. You eat it, you burn it! Cut portions (decrease energy going in) Cut portions (decrease energy going in) Increase exercise (increase energy going out) Increase exercise (increase energy going out) BOTH! (results in weight loss) BOTH! (results in weight loss)

4. Careful…. Dont eat your way out of exercise Dont eat your way out of exercise I exercised today so I can have a little extra ______ I exercised today so I can have a little extra ______ Sports Drinks – AVOID them. Sports Drinks – AVOID them. Unless you are training HARD for something, hydrate yourself with water only Unless you are training HARD for something, hydrate yourself with water only

5. What can you do to be active? Endurance Endurance Walking, dancing, jogging, swimming, biking Walking, dancing, jogging, swimming, biking Strength Strength Lifting weights, resistance bands Lifting weights, resistance bands Balance Balance Standing on one foot, tai chi Standing on one foot, tai chi Flexibility Flexibility Yoga, stretching Yoga, stretching

6. Lets BURN it! Walking- 5 minute warm up Walking- 5 minute warm up Deep breathing Deep breathing Side bends with water bottles Side bends with water bottles Water bottle twist Water bottle twist V-ups in chair V-ups in chair Cardio – rapid walking/jog in place Cardio – rapid walking/jog in place

7. Questions?

8. Get more information from: http://www.anthc.org/anmc/services/diabetes/ 2010-november-diabetes-month.cfm

9. Presentation by: Presentation by: Angela Manderfeld, MS, RD, CDE, LD Diabetes Nutrition Consultant Alaska Native Tribal Health Consortium Phone (907) 729-1128 Fax (907) 729-1129 Mailing Address: Alaska Native Medical Center (DIA) 4315 Diplomacy Dr. Anchorage, AK 99508