Week #4

Portion Control:

Most of us confuse portion control and serving sizes.  A portion is the amount of food you put on your plate.  A serving is a specific amount of food defined by common measurements, such as cups, tablespoons etc.  For instance a pancake serving is 4 in. but a typical portion you might eat is 6 in. or 2 servings.  Or a serving of milk is 8 oz., but the portion you poor might be 16 oz. which is twice that. If your portion control is out of control, you might be SUPERSIZING your meals and yourself.  Understanding serving sizes will help you better control your portions.

One way to help you understand serving sizes is using visual cues.  Solid everyday objects to compare specific portions of foods too.  You don't need to memorize a food list or carry around measuring spoons to help you know serving sizes.  But understanding what a serving size is compared to a specific object will help you.  For instance; a med. pepper is about the size of a baseball and equals one veg. serving.

While not all foods perfectly match visual cues, this method can help you better judge serving sizes and practice portion control, which may help w/ weight loss.  If you think the servings seem small, don't panic.  Remember that you should be eating multiple servings from all food groups; everyday.  So let's take a look at some of these objects and food portions side by side.

So compare this CD to a serving of a pancake.  There equal in size and the pancake is one serving of bread or grains.

A base ball is equal in size to a peach which is one fruit serving. 

Other comparable foods are 1 c. of cooked pasta, an apple or a bell pepper, or 1/2 c. of vegetables.

A check book is equal in size to a 3 oz. serving of chicken breast which is 1 serving of meat.

You can use the check book with other thinner cuts of meats as well.

A deck of cards is equal in size to a 3 oz. serving of steak.  You can use the deck of cards to compare to those more thicker more heavier cuts of meats.

4 dice is equal in size to 1 oz. of cheese or 1 serving of dairy. Other comparable foods; 4 dice = to 2/3 c. of cottage cheese, 2 dice = to 2 tsp. of mayonnaise.

A golf ball is equal in size to 2 tbsp. of peanut butter which is 2 servings of fat. A golf ball is also equal in size to 1/4 c. of nuts which is a serving of protein.

A hockey puck is equal in size to 1/2 c. cooked broccoli which is 1 serving of vegetables.  Other comparable foods are; 1/2 c. cooked pasta, 1/3 c. cooked rice, 1/2 of a med. bagel.

A light bulb is equal to a 1/2 c. of cooked rice which is 1 serving of grains. Also comparable to 1/2 c. of yogurt or ice cream.

A computer mouse is equal in size to small baked potato which is one serving of carbohydrates.

A poker chip is equal in size to 1 Tbsp. of dressing or a serving of fat.  Other comparable foods are; tsp. of olive oil,or 2 tsp. of mayo 1 tsp. of peanut butter or 1 tsp. of butter. 

A tennis ball is equal in size to an orange which is one serving of fruit. Other comparable foods are; 1/2 c. mashed potatoes or ice cream, 3/4 cup of cooked pasta.

It may take time to become use to comparing your foods to solid objects like these but the idea is to help you become a better judge of servings and portions, especially as you are putting meal together.  But the more you practice the better you will become at it. Which will give you more control over your portion sizes.  Controlling your portion sizes also means controlling your calories and that's the key to achieving your weight loss goals.

Weekly Tip

• Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

What's really in your food?

In class this week I passed around close to 50 different bags.  Each bag contained a food label of a specific food item.  It also contained the measured out amount of fat, sodium, and carbohydrates in each item of food based off of the nutritional fact.  Here are a few foods that we looked at.

***NOTE:  The reason we represent the carbohydrates instead of sugars is because carbohydrates when they are digested are turned into sugars.  Each one of these pictures you will find 2-3 containers.  One fat, one carbohydrate and one sodium.

 Taco bell 7 layer burrito. Left to right: Carbohydrates:66 grams
Sodium: 1300 mg
 Fat: 22 grams

 8 oz. bag of Lays potato chips. Carbohydrates:120 grams
 Sodium: 1346 mg
Fat: 79 grams

 

 32 oz. regular coke. Carbohydrates: 81 grams
Sodium: 30 mg

Medium order of french fries. Fat: 20 grams
Sodium: 532 mg
Carbohydrates: 49 grams

1 slice of cherry pie. Fat: 22 grams
Sodium: 344 mg
Carbohydrates: 69 grams
 ***NOTE: Besides the sugar in this pie you get carbohydrates from the cherries and crust.

1 plate of spaghetti; this is a restaurant portion. Carbohydrates: 146 grams
Sodium: 1888 mg
Fat: 57 grams

 1 package of twix candy bars. Carbohydrates: 37 grams
Sodium: 113 mg
Fat: 14 grams

Double BK burger.  Fat: 68 grams
Sodium: 1544 mg
Carbohydrates: 61 grams

Below are the measured out amounts of what is recommended based off of a 2,000 calorie diet:

 This is what 78 grams of fat looks like.   ***Remember this is what is recommended for a 2,000 calories diet.  So this would be one days worth of fat.

Men's daily allowance of carbohydrates.  It's 225 grams of carbohydrates.

Women's daily allowance of carbohydrates.  It's 180 grams of carbohydrates.

The left tube is the recommendation for someone with a diagnosis of hypertension or pre-hypertension (high blood pressure). Which is 1500 mg of sodium.  The right tube is what is recommended for a person at no risk for hypertension; which is 2300 mg of sodium. The other 2 containers are some examples of what you could use in place of regular table salt to help lower your daily sodium intake. 

****Now go back and compare the recommended daily allowance to the photos of the different food items with there measured amounts of each value. ****

Week #3

Week #3

The truth in labeling:
Federal law governs the key words, health claims, and nutrition facts that appear on a food product label.  This makes food labels a trustworthy and valuable resource for heart-healthy eating.

Reading food labels.

1: Serving size is based off of a 2,000 calorie diet.  So you may need to adjust this according your personal needs.
2: Calories.  Different people need a different amount. This will help you track your calorie intake.
3: % Daily value: the daily value om food labels are listed for people who should consume 2,000 calories a day.  YOUR daily value may differ.
4:Total fat: Aim low here. Beware of entrees that have more than 10 grams of fat per serving, or other foods that have more than 3 grams of fat.
5: Saturated fat: Eat as little of this as possible.  Saturated fat raises blood cholesterol.
6: Trans fat: Eat as little of this as possible.  Trans fat raises blood cholesterol and lowers HDL.
7: Cholesterol: Too much cholesterol can lead to  heart disease.  Aim for 200 mg a day or less.
8: Sodium: Most of us consume far more sodium (salt) than we need--and prepared and processed foods can be the cause. If you want to reduce the risk or improve your High Blood Pressure (hypertension).
9: Dietary fiber: Aim for 25-30 grams of fiber each day, with most of this coming from whole grains.
10: Sugars: Compare the sugar grams with the total carbohydrate grams.  If the numbers are close tot eh same, the product is high in sugar, and not the best choice.

Glossary of food packaging terms:

Cholesterol free:  Means that it has less then 2 mg of cholesterol and 2 Gm of saturated fat per serving.
Extra lean: Less than 5 Gm of saturated fat, and less than 95 mg of cholesterol per serving.
Fat Free: 3 Gm of fat or less per serving.
Lean: Less than 10 Gm of fat, 4 Gm of saturated fat and 95 MG of cholesterol per serving.
Light (lite): This term can mean several things-- Check the nutrition facts on the label to find out which:
*A third less calories, or no more than half the fat, of the original version of the product.
*No more than half the sodium compared to the original version of the product.
*A lighter color or texture-- this does not affect the nutrition of the product.
Low Cholesterol: Less than 20 mg of cholesterol and 2 gm of saturated fat per serving.
Low sodium: 140 mg or less of sodium per serving.
No added salt: No salt is added during processing-this does not guarantee the food product is sodium free.
Reduced sodium: 25% less sodium than the original version of the product.
Sodium- free: Less than 5 mg of sodium per serving.
Very low sodium: 35 mg or less of sodium per serving.
Unsalted: No salt added during processing--this does not guarantee the food product is sodium free.

Week #2:
Physical activity.
Most people consider this to be a 4 letter word.  But remember the benefits from physical activity. "You can't be healthy without being active. Research shows that no matter what your weight, regular physical activity is one of the greatest predictors of health.  It's also a proven factor in successful maintenance of weight loss."

Why is it Important?
Physical activity is the foundation of health for your body, mind and spirit.  It protects your heart and bones, makes you stronger, give you more energy, and helps you cope with daily stress.  It can give you a spring in your step and a boost in your mood.  That's why no one--not even a naturally thin person-- can afford to be a couch potato!

To start out:

Do it gradually. If you've been inactive for some time, you may not be able to do much activity at first. You'll need to build up gradually.

Break it up. Fitting a 60-90 min. workout in your day can be hard.  So break it up.  It's OK to do shorter bouts of moderate aerobic activity -- even as little as 10 min. at a time-- to add up to your daily goal.

Mix it in. Not all activity needs to come from formal sessions.  Look for ways to be more active throughout your day.  All physical activity adds up to better health.  Take the stairs instead of the elevator. Walk instead of driving if your able.  Get off the bus one stop earlier. At work use your breaks to take a quick walk. There are so many small things you can do that will all add up and help.

3 types of physical activity:

Aerobic:
Aerobic exercise should be the center piece of your physical activity program.  you should try to do it every day -- or at least 5 days a week for 30 min. or more.  It will help build your endurance, strengthens your heart, and increases your lung capacity.  It releases brain chemicals called endorphins, which boost your mood.  And best of all for weight control -- it does all this while burning a lot of calories! Some examples of Aerobic activity are: Brisk walking, Jumping rope, swimming, dancing, hiking, aerobic classes or DVDs etc.

Strength training:
In addition to daily aerobic activity, add strength training 2-3 days a week.  Strength training isn't just a body builders workout, and it won't "bulk you up". It's helpful to tone your body, build your strength, and rev up your metabolism.  Building muscle while losing fat, helps boost your metabolism -- so your body burns more calories, even when you're resting. A few examples are: Weight training machines which come in a wide variety.  Most are quite easy to adjust and use.  Free weights can help you preform many different exercises for many different muscle groups. Resistance band and tubes are highly portable, flexible, safe, and inexpensive.  They're particularly good for lighter resistance training. Etc.

Stretching:
Round out your activity program by adding stretching exercises at least 2-3 times a week. With exercise (especially as we get older), it's common for muscles to tighten up, limiting our range of motion and inviting injury.  Regular stretching can help fight this trend.  It can give you longer, looser muscles and increase your range of motion.  It also promotes circulation, improves your strength and balance, and helps condition your muscles for other exercises.  Make it a habit to stretch after your aerobic exercise sessions- or add a couple of 10-15 min. stretching routines to your weekly plan. Some examples are: Yoga or Pilate's.

Some tips for success:

Consider your interest. You're more likely to take up and keep up a new habit if it reflects who you are and what you like to do.
Schedule it. Decide on a specific time for activity every day.  Then keep this appointment.
Find a buddy. Having someone to exercise with can help you stay on a regular schedule and make fitness more fun.
Set goals.  Meeting a challenge is a great motivator.  So set your sights on an activity goal.
Mix it up. Like anything you do regularly, exercise can become a grind if you don't have some variety as you go along.  SO change your routine every so often.
Make it a family affair. Don't just be an example-- get your loved ones moving with you.  Walk after dinner as a family.
Think progress-- not perfection. Don't worry about "failing" at physical activity. Changing your lifestyle isn't a win-or-lose, all -or-nothing, short-term proposition.  It's about making healthier decisions day by day, and climbing back on the wagon when you slip up.
Remember your reasons. Remind yourself why you're exercising: Less anxiety and depression, more energy, a healthier heart, stronger bones, and lower your risk for diabetes and other illnesses.

For more help with strength training visit:
Get fit from SelectHealth at:
www.selecthealth.org/getfit

So along with goal setting we also discussed how we can lose and maintain weight based off of the amount of calories going in and going out.  If you lose at least 300-500 more calories a day "OUT" then what is put "IN";  A person should be able to lose 1-2 lbs. a week.

So based off of the information everyone gave me, your height, weight and the amount of physical activity you are currently doing, will help determine the amount of calories you need to be taking "IN" in order to lose the weight.  We discussed how after you have achieved your goal weight you will need to do the same but adjust the amount of calories you take in everyday. 

The more physically active you are the more calories you will need.  The less active you are the less calories you will need.  It also makes a difference on the size of your body.  The more weight that your body is carrying (based off of your height) the more calories your actually going to need.  Remember that if you are also not giving yourself enough calories your body can go into starvation mode and hold onto the fat being stored in your body also making it difficult for you to lose weight as well.

So find that balance.  It is very essential that you maintain a healthy diet.  Making sure you get a variety of foods from each food group.  Week #2 we are going to discuss physical activity and the important role it has in helping you make life style changes.

Setting a goal and tracking your progress

In our first week of "Changing Your Weighs" we discussed the importance of goal setting.  We talked about setting a goal and tracking your progress.  Here are some of the things we discussed that were in the hand out I gave everyone.

 "When it comes to getting healthier, knowing what to do is just the beginning.  Actually making changes can be a lot more difficult.  Setting a goal can help.  Studies show that people who have a goal try harder, are more focused on the change and are more likely to stick with their new habits." 

We talked about what your goals should be. 'Choose a goal that's really important to you." "Make is a SMART goal" 
Specific- Be clear about what you're going to do.
Measurable- Make it something you can measure.
Achievable- Choose something you can do in a fairly short amount of time.
Realistic-  Set a goal that's possible with your circumstances.
Time-bound- Give yourself a time frame.

We then discussed how to make a plan to reach your goals. "Break your goal into activities and steps."
"Plan ahead to make each step workable." "Make each step something you'll look forward to. you're much more likely to do it if you enjoy it" "Make a plan for overcoming barriers or temptations" 

"Get support.  Making important changes usually requires a lot of help from others."
"Find a role model. Look to someone who has done something similar." 
:"Find supporters. Find people in your life who can encourage you."

"Keep track. Because your goal and your steps are measurable, you can keep a clear picture of how you're doing"
"-use a calendar to write down what activities you've done every day.
-at least once a week measure your progress."

"Celebrate along the way!  you don't have to reach your goal to have a celebration.  reward yourself often for keeping up on your activities."

So don't forget to write down your activities that you want to do that will help you achieve your big goal.  Write down the first steps your going to take. The WHAT and the WHEN.  How your going to make it enjoyable. How your going to handle barriers or temptations.  Choose a role model and your supporters. Last but not least what is your next step going to be.  Again if you need help with filling this out don't hesitate to ask me. 

We are off to a good start.  We started our first group class this morning with success.  We have had a great turn out so far.  Just 2 more classes to do.  Yeah!  I hope you are all as excited as I am to be a part of this program.  Remember if you have any questions please call me or send me an e-mail. Thanks again to you all for your support and for wanting to "Change Your Weighs".

Amanda