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L i f e S t yl e M A KE O V E R By Saara. About US! Hi, this is Life-Style Makeover – a weight management program that changes lives. Carl Symons is a.

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Presentation on theme: "L i f e S t yl e M A KE O V E R By Saara. About US! Hi, this is Life-Style Makeover – a weight management program that changes lives. Carl Symons is a."— Presentation transcript:

1 L i f e S t yl e M A KE O V E R By Saara

2 About US! Hi, this is Life-Style Makeover – a weight management program that changes lives. Carl Symons is a 16 year old OBESE teenager who weighs 250 pounds! Join him as we take a difficult, but rewarding journey, into the Healthy world of WEIGHT MANAGEMENT.

3 Profile:

4 PROFILE Activities: Plays video games Spends most the time on the computer or watching TV Only exercise is walking the dog at night

5 Health Report BMI (Body Mass Index) = 38 MHR (Maximum Heart Rate) = 204 Target Heart Rate Zone= 122 to 173 Target

6 Recommended Daily Values Carbohydrates: 382 grams per day Fat: 86 grams per day Protein: 97 grams per day Fibre: 25 grams per day

7 Losing WEIGHT To decrease his weight with 1 kg of fat, he needs to lose 9000 calories. Maximum weight he can lose safely in a week is ½ kg (4500 cal.)  He cannot lose more than that or he’ll suffer SERIOUS health problems. Fatigue, Dehydration, Dizziness, Fainting etc.

8 Obesity – Slow Motion SUICIDE Obesity causes:  Depression  Breathing Difficulty  Sleep Apnea  Heart and Blood Vessel Diseases  Type 2 Diabetes  Colon Cancer  Asthma If obesity is not treated you have a high risk of developing these diseases which may result in death. These are chronic diseases so they may not happen at once but when it does you may not have enough time.

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10 Sugar, Salt and Fats. Sugar Chronic Disease Type 2 Diabetes Salt Chronic Disease Kidney Failure Fats Chronic Disease Heart Disease

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12 DAYMorningAfternoonEvening MONDAYStretchingSwimmingWeight Training TUESDAYRunningWeight TrainingMartial Arts/Yoga WEDNESDAYYogaSwimmingRunning THURSDAYStretchingWeight TrainingBiking FRIDAYRunningMarital Arts/YogaSwimming This schedule should be followed every week for a month.

13 Swimming Frequency: 3-5 times a week Intensity: If you’re training at 85% of your MHR, train 20 minutes per session. If you are training at 50-60% of your MHR, train 60 minutes per session. Time: 20 – 60 minutes depending on intensity. Type: Cardio-respiratory Endurance

14 Martial Arts, Yoga Frequency: 2-5 times a week Intensity: Repeat each position or stretch at least 5-7 times and hold for about 20-30 seconds. Time: 60 minutes daily Type: Flexibility

15 Stretching, Curl-Ups and Push Ups Frequency: 4-5 times a week Intensity: Hold each stretch for 15-30 seconds Time: 15-35 minutes Type: Flexibility

16 Jogging and Running Frequency: 3-5 Times a week Intensity: Only 15-20 minutes are needed to run a mile. Take 30 minutes to jog half a mile. Time: 15-45 minutes a day Type: Cardio Respiratory

17 Weight Training Frequency: 2-3 times a week Intensity: Select a weight that can be safely lifted at least 8-12 times. Time: between 30-60 minutes Type: Muscular Strength and Endurance

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19 Jumping/Jogging Increases Cardio Respiratory Endurance Improves Co-ordination, Agility Is an aerobic activity

20 Biking Biking increase Cardio Respiratory endurance It improves balance and speed It is an aerobic activity if it is done for more than 20 minutes

21 Soccer Increase Cardio respiratory Endurance Improves Agility, Co-ordination, Power, Speed and reaction time Is considered an aerobic activity

22 Swimming Increase Cardio respiratory endurance Improves Power, Speed and Balance. Is an aerobic exercise

23 Weight Training Increases Muscular Strength and Endurance Improves Power and Balance Is an anaerobic exercise

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26 What is a Balanced Diet? A balanced diet includes a variety of foods so your body gets the right amounts of the different nutrients it needs. Foods from ALL food groups should be incorporated in your diet.

27 Fruits : 2 Servings Veggie: 3 Servings 3 Servings Milk and DAIRY Carbohydrates: 6 Servings Meat and Beans: 2 Servings OIL, SWEETS AND FATS The Balanced Diet we have prepared for Carl will help him lose ½ kg per week. We have decreased his Calorie Intake to approximately 1600 - 1650 Calories a day. The Balanced Diet we have prepared for Carl will help him lose ½ kg per week. We have decreased his Calorie Intake to approximately 1600 - 1650 Calories a day.

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30 Wednesday

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35 Strawberry Pancakes Ingredients 1 1/2 quarts fresh strawberries 6 tablespoons sugar 2 tablespoons lemon juice 8 ounces cream cheese 1 1/2 cups all-purpose flour 1 teaspoon baking soda 1/2 teaspoon salt 2 large eggs 1 1/2 cups buttermilk 1 cup skim milk Nutritional Information Calories: 646 (40% from fat) Protein: 19g Fat: 29g (sat 15) Carbohydrate: 81g Fibre: 7.5g Sodium: 936mg Cholesterol: 181mg – It is healthy as it is a complete breakfast and will keep you from eating a lot at lunch time.

36 Grilled Chicken Sandwich INGREDIENTS: 1 tablespoon minced fresh mint 3 tablespoons fresh lime juice 2 tablespoons dark rum 1 teaspoon ground cumin 1 garlic clove, crushed 1 pound chicken breast tenders 4 (1/4-inch-thick) slices Vidalia or other sweet onion Cooking spray 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 4 (2-ounce) French rolls, halved 8 (1/4-inch-thick) tomato slices 4 red leaf lettuce leaves Nutritional Information Calories: Fat: 6.1g (sat 1.5g,mono 1.9g,poly 2g) Protein: 32.5g Carbohydrate: 43.3g Fibre: 3.9g Cholesterol: 66mg Iron: 2.9mg Sodium: 705mg Calcium: 99mg Healthy because : It is a lunch that is filled with veggies and is easy and quick to prepare.

37 Bean Salad Ingredients 1/4 cup orange juice 1/4 cup white wine vinegar 2 tablespoons water 2 teaspoons vegetable oil 1 teaspoon prepared horseradish 1 teaspoon honey 1 teaspoon Dijon mustard 1/4 teaspoon black pepper Salad: 1 1/2 pounds green beans, trimmed 1 cup vertically sliced red onion 1 cup orange slices Nutritional Information Calories: 68 (19% from fat) Fat: 1.4g (sat 0.3g,mono 0.4g,poly 0.6g) Protein: 2.1g Carbohydrate: 13.6g Fiber: 3.2g Cholesterol: 0.0mg Iron: 1mg Sodium: 26mg Calcium: 46mg – Healthy: Compliments all kinds of food, is quick and simple to prepare and contains healthy ingredients. (Good with smaller portions of food).

38 Falafel Ingredients – Patties: 1 (15-ounce) can pinto beans, rinsed and drained 1/2 cup (2 ounces) shredded Monterey Jack cheese 1/4 cup finely crushed baked tortilla chips (about 3/4 ounce) 2 tablespoons finely chopped green onions 1 tablespoon finely chopped cilantro 1/8 teaspoon ground cumin 1 large egg white 1 1/2 teaspoons canola oil Nutritional Information Calories: 281 (30% from fat) Fat: 9.5g (sat 3.4g,mono 3.9g,poly 1.5g) Protein: 12.2g Carbohydrate: 37.4g Fibre: 5.9g Cholesterol: 13mg Iron: 2.4mg Sodium: 625mg Calcium: 188mg – Is healthy : a complete lunch with not that many calories.

39 Beef and Veggie Stir Fry Ingredients 1 pound fresh asparagus 12 ounces top round steak, cut into thin strips 3 tablespoons all-purpose flour 1/4 cup light soy sauce 1/4 cup water 2 garlic cloves, minced 1 tablespoon dark sesame oil, divided 1/4 teaspoon dried crushed red pepper 4 small carrots, cut diagonally into 1/4- inch-thick slices 1 small red bell pepper, cut into thin strips 1/2 cup sliced fresh mushrooms 5 green onions, cut into 1-inch pieces 2 cups hot cooked rice Nutritional Information Calories: 357 Fat: 7.8g Cholesterol: 49mg Sodium: 665mg – Light healthy dinner. A better alternative to beef steaks. Has veggies and carbohydrates from rice.

40 Muesli

41 Chicken Fajita Ingredients 2 teaspoons olive oil 2 (6-ounce) skinless, boneless chicken breast halves 1 tablespoon fajita seasoning 1/4 cup light ranch dressing 3 tablespoons chopped fresh cilantro 1 teaspoon grated lime rind 1 tablespoon fresh lime juice 1 (9-ounce) round loaf focaccia, halved horizontally 1 medium ripe tomato, thinly sliced (about 4 ounces) 1 1/2 cups trimmed arugula Nutritional Information Calories: 341 (26% from fat) Fat: 9.9g (sat 2.3g,mono 2.7g,poly 4.4g) Protein: 24.9g Carbohydrate: 37.6g Fiber: 1.7g Cholesterol: 53mg Iron: 2.5mg Sodium: 545mg Calcium: 35mg – Healthy : A delicious yet healthy meal which balances all ingredients according to the My Pyramid system.

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43 You can replace... Before Doughnut White Rice White Bread Porridge Crackers with cheese dip Toast with butter or cream cheese Milk After Low-fat bran or corn muffin Brown Rice Whole-wheat Bread Oatmeal Vegetables with low-fat ranch-dressing Toast with unsweetened fruit or jam, low-fat cottage cheese Low-fat or skimmed milk

44 BEFORE AFTER He can ACTUALLY wear a belt now!

45  http://www.diet.co.uk/ http://www.diet.co.uk/  http://www.weightlossforall.com/ http://www.weightlossforall.com/  http://www.womenandweight.com/ http://www.womenandweight.com/  http://www.functional-fitness-facts.com/healthy-eating- plan.html http://www.functional-fitness-facts.com/healthy-eating- plan.html  http://www.asmi.org/sportsmed/Performance/anaerobic.h tml http://www.asmi.org/sportsmed/Performance/anaerobic.h tml  http://greenhealthinformation.com/wp-content/ http://greenhealthinformation.com/wp-content/  http://healthycare.in/lose-weight-fast-how-to-do-it- safely http://healthycare.in/lose-weight-fast-how-to-do-it- safely  http://nutrition.about.com/od/diets/ht/samplemenu1.ht m http://nutrition.about.com/od/diets/ht/samplemenu1.ht m  http://search.myrecipes.com/ http://search.myrecipes.com/  http://www.global-fitness.com/carbcalc.php http://www.global-fitness.com/carbcalc.php  Holt Lifetime Health

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