1. HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Week Two

2. Eat Well: A Healthy Approach to Eating  Healthy Weight  Healthy Eating  Your Lifelong Eating Plan  The News on Nutrients

3. Healthy Weight  Genetic makeup  Metabolic rate  Body composition  Activity level  Food choices  Current health problems

4. Body Mass Index 18 or lessUnderweight 18-24Normal 25-29Overweight 30-39Obese 40 or greaterExtremely Obese

5. Apple vs. Pears Health Risk BMI Waist less than or equal to: 40 in. (men) 35 in. (women) Waist greater than: 40 in. (men) 35 in. (women) 18 or less-N/A 18-24-N/A 25-29IncreasedHigh 30-39HighVery High 40 or greaterExtremely High

6. Healthy Eating  Base your lifelong plan on guidelines from MyPyramid  Maintain a healthy relationship with food  Avoid the “good food/bad food” mentality  Remember moderation and variety in all your food choices

7. MyPyramid

8. Your Lifelong Eating Plan Eat Well for the Health of It  Assess your current eating habits  Compare them to MyPyramid  Create your own eating plan

9. Estimated Daily Calorie Needs Calorie Range AgeSedentary Active Female14-181800 2400 19-312000 2400 31-501800 2200 51+1600 2200 Males14-182200 3200 19-302400 3000 31-502200 3000 51+2000 2800

10. Create Your Eating Plan: Going Further  Basal Metabolic Rate (BMR) ___ (wt in pounds) x ___ (10 woman, 11 man) =____ calories for basic energy needs (BMR)  Calorie Needs for Physical Activity ___ calories for BMR x ___ activity # = ____ calories for activity

11. Create Your Eating Plan: Going Further  Calorie Needs for Digestion and Absorption BMR calories + activity calories x 0.1 = ____ calories for digestion & absorption (D&A)  Total Calorie Needs BMR calories + activity calories + D&A calories =___ Total

12. Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

13. The News on Nutrients Carbohydrates  Benefits: – Body’s preferred fuel source for all activities – Fiber: Soluble and Insoluble  Sources: grains, cereals, fruits, vegetables, legumes

14. The News on Nutrients Fiber –Recommendation: 14 g fiber for every 1000 calories consumed  Maintains proper bowel function  Decreases the risk for heart disease and some cancers  Moderates blood glucose levels  Lowers your calorie intake by helping you to stay full longer

15. The News on Nutrients Protein  Strengthens blood  Builds, maintains muscle mass and aids in muscle recovery  Sources: meat, fish, poultry, eggs, dried beans (including soy), lentils, nuts and seeds

16. The News on Nutrients Fat  Needed for every cell in the body  Concentrated energy source for endurance events (ex: marathon)  Satiety (feeling full)  Adds the flavor to food  Sources: veg. oils, nuts, peanut butter, olives, avocados and fish

17. Defining the Fats Good  Monounsaturated - Olive oil, Canola oil  Polyunsaturated -Essential Fatty Acids Omega 3 & 6 Bad   Saturated  Trans Fatty Acids

18. A Word About  Vitamins  Minerals –Calcium –Iron  Phytochemicals

19. Are you getting enough? Water: **Adequate hydration helps flush toxins.

20. Portion Sizes

21. Portion Size your plate ½ plate Vegetables ¼ plate Protein ¼ plate Starch

22. The Plan: Week Two  Set up your pyramid based eating plan  Complete your Food and Activity Journal for this week  Next week: Moving why is it important. 6:30pm It Works Body Wraps presentation (get wrapped for only $25 before class)

23. Need a more detailed Plan…. You get 6 weeks of:  One-on-One Coaching with Dr. Celina  Pre and Post measurements  2-hour Grocery Shopping trip  Home visits and Personal Coaching calls to keep you on track.  Slim & Sassy wraps for extra weight loss & removal of toxic build up around your waist.  Exercise plan made right just for you.