1. Factors affecting our food choices Metabolic Rate - estimate 10 cal/lb IBW or get RMR test (breathing test) Body Composition.. amt. lean and amt. fat weight Metabolic Syndrome/Insulin Resistance Activity Level Activity intensity Stress -- physical and emotional Pain

2. Factors affecting our food choices Interpretation of results on scales Social situation Visual display -- colors, shapes, sizes, serving utensils, Volume vs. Density Environment Weather

3. Factors affecting our food choices Scarcity/Deprivation -- hoarding in, and out, of the body Timing of meals Dietary Composition of meals and snacks Protein, Carb, Fat Density Volume

4. Factors affecting our food choices and appetite Hormones -- Estrogen/insulin/progesterone Grehlin-increases -- from empty stomach Neuropeptide Y - increases Leptin - decreases -- released from fat stores PYY - decreases - from amount of cal in lower gut CCK - Cholecystokinin - decreases - with protein or fat in sm. Intestine…not carb.

6. Fat Intake, Calories and Weight 1 lb. Fat = 454 grams 1 oz. Fat = 30 grams If Fat amt. body burns/day = 60 Grams = 2 oz. If no Fat eaten = 7-8 Days to burn * ~1 lb. of fat (7 x 60 = 420) IF 30 gm eaten/day = 14 days to burn <1 lb. Fat *Assuming not overeating carbohydrates.

7. Components of Weight and Type of Nutrient just Eaten: 1 lb lean wt. = 4 oz carb or protein + 12 oz water = 454 g 4 oz =113 grams 113 g x 4 calories/gram = 462 calories of carb and/or proteins

8. Components of Weight and Type of Nutrient just Eaten: Stored 1 oz bread + 3-4 oz water = 4-5 oz weight 1 oz bread = 30 grams x 4 cal/g carb = 120 cal 120 cal of carb or protein = 4 oz. body weight Stored 1 oz fat + 0 water = 1 oz weight - 1 oz fat = 30 grams x 9 cal/g fat = 270 cal 270 cal of fat = 1 oz body weight

10. Markers of Success ???

11. Markers of Success New patterns of behavior New rituals Experimentation - taking risks Strategies Learning - Tracking - Monitoring Analysis Planning Improved body composition Ease in decisions You say “ I passed up the doughnuts, but I don’t know why.”

12. Use food journals as a tool to track eating patterns… Notice relationships between what is eaten, or not eaten….or triggers, satisfaction, hungers, situations, Environment. Do not use Journals as an “compliance” tool.