Health and Wellness Lecture Series

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Health and Wellness Lecture Series

• SIMPLE STEPS FOR HEALTHY EATING
• a multi-media presentation
• Mon., Nov. 12, 12-1pm, UC Lower Level
• Diane Dembicki, PhD, LMT, CYT
• Assistant Professor, School of Nursing
• Adelphi University

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• Information was solicited from those
• in attendance and written on a flip chart
• YOU can write YOUR answers now
• on a piece of paper
• Think about the last meal you ate
• List all the factors that influenced you in
  deciding what to eat

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• Maybe one concern you listed was Trans-Fat,
• it has been in the news lately
• New York Times September 17, 2007
• Trans-Fat Police Find 94 Percent Compliance
• By SEWELL CHAN
• About 94 percent of the more than 3,300
  restaurants
• inspected between July 1 and Sept. 1 had switched
  to
• spreads and oils free of artificial trans fat,

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• And it was
• two years ago
• Time Nov 2005

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• 
  U.S.FDA 2006

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• What is Trans-Fat? Why is it unhealthy?
• ? LDL-C ?
  LDL-C
• (the bad cholesterol)
  (the bad cholesterol)
• 
  ? HDL-C
• 
  (the good cholesterol)

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• Consumers would probably guess
• you could find Trans-Fat in fast food places
• 
  graphic from Marler Blog
  2007

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• Consumers are surprised at the many other
  sources
• Major Food Sources of Trans Fat for
  American Adults
• data based on
  U.S.FDA analyses published in 2003

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• What trans-fat (and other fat) could look like

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• What trans-fat (and other fat) could look like
• on your body

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• What trans-fat (and other fat) could look like
• inside your body
• 
  
• 
  graphic from lef.org
  2005

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• Viewing of a 5 min.
• segment of a video
• hosted by John Robbins
• (of Baskin-Robbins)
• showing a surgeon
• removing fat from a heart
• (warning very graphic)
• This video from the 90s is now out of
  print but well worth renting
• (if you can find it) or purchasing an
  inexpensive used copy

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• Viewing of test tubes of Fat and of Sugar
• in real food
• Comparison of food choices
• Some are surprising when comparing
• Fat and Sugar in the same food
• and in different foods
• (now on display in Dr. Diane Dembickis
  office, Adelphi University, Garden City
  campusyoure welcome to visit)

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• Remember that list you made at the beginning?
• The one about factors that influenced your
• food choices
• Well, we know real life is a lot more
  complicated
• than just a list

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• Its more like interconnected ideas,
• each influencing the other, helping you decide
• Like the next slide, thinking about healthy
  eating
• (see if you can find the trans
  fats)

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• start at the bottom and go
  up
• 
  behavior map from the Hartman Group 2006

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• More simple steps
• for healthy eating
• to follow
• Tools that have been around for a while but
• recently up-dated
• Hint they only work if you use them
• Need Motivation? Go back 4-7 slides

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The Dietary Guidelines for Americansand The ABCs
of Nutrition

• Three basic messages of
• Aim, Build, and Choose (the ABCs)
• Aim for Fitness
• Aim for a healthy weight
• Be physically active each day

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• Build a Healthy Base
• Let the Pyramid guide your food choices
• Choose a variety of grains daily,
• especially whole grains
• Keep food safe to eat
• (see Adelphi University, Virtual Health
  and Wellness Center, AUWellnews, Archives,
  December 2006, by Dr Diane Dembicki)

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• Choose Sensibly
• Choose a diet low in saturated fat,
• cholesterol and total fat
• low in sugars
• low in salt
• low in alcohol
• U.S.
  Dept of Agriculture and U.S. Dept of Health and
  Human Services 2000

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• What exactly is Low?
• Total Fat
• 30 or less of total calories/day
• Saturated Fat Trans Fat
• 7-10 of total calories/day
• Cholesterol
• 
  Healthy People 2010 and American Heart
  Association

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• but still useful

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• the new pyramid

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• Healthy Eating Pyramid
• Harvard School of Public Health 2001

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Food Guide Pyramid for Seniors 50
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Five Keys to a Nutritious Diet

• Adequacy
• Balance
• Calorie Control
• Moderation
• Variety
• based on Sizer and
  Whitney Nutrition 2006 (Dr. Diane Dembicki a
  reviewer of 10th edition)

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Eat Nutrient Dense Food

• the most healthy nutrients
• for the least amount of calories
• brightly colored fruits and vegetables
• for anti-oxidants and other nutrients

Eat Colorfully
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And while following those simple stepsOne
cannot think well, love well, sleep well, if
one has not dined well. Virginia Woolf, A Room
of Ones Own, 1929