What should you look like?

1
Introduction

• What should you look like?

2
Introduction
3
Introduction
4
Introduction
5
Introduction
6
Introduction

• OR

7
Introduction
8
Introduction
9
Introduction
10
Introduction

• Media constructs physical/societal stereotypes
  that people use as the standard to judge
  themselves.
• What does stereotype mean?

11
Introduction

• Such extreme physical features depicted by media
  are lofty expectations for many, and in most
  cases are unhealthy.
• Examples

12
Introduction

• Mary Kate Olson
• suffers from anorexia

13
Introduction

• Arnold Schwarzenegger
• Abused steroids

14
Introduction

• Forget the mediabe normal
• Normal ideal, healthy weights and body
  compositions based off of scientific/clinical
  research.

15
Assessing Weight

• Major Clinical Tool used
• BMI (Body Mass Index)
• Why?...It exhibits a somewhat higher association
  with body fat and disease risk than do estimates
  based simply on stature and mass.

16
Assessing Weight

• How to calculate BMI??
• BMI weight/height2 kg/m2
• 1 kg 2.2 lbs
• 1 m 39.37 in
• Take a few minutes to calculate your BMI

17
Assessing Weight

• How did you do?...
• Classifications for BMI
• Underweight -- lt18.5
• Normal -- 18.5-24.9
• Overweight -- 25-29.9
• Obese I -- 30-34.9
• Obese II -- 35-39.9
• Obese III -- gt40

18
Epidemic (Obesity)
19
Epidemic (Obesity)

• Obesity is the second leading cause of
  preventable death in America (cigarette smoking
  is first).
• The estimated number of annual deaths attributed
  to obesity ranges between 280,000 and 325,000.

20
Pop-Quiz
21
Question 1What of children, aged 5-10, have
one or more heart disease risk factors (e.g.,
high cholesterol, blood pressure, blood sugar)?

• 6
• 13
• 19
• 27

22

• Answer 27

23
Question 2What of overweight children, aged
5-10, have one or more heart disease risk factors
(e.g., high cholesterol, blood pressure, blood
sugar)?

• 15
• 30
• 60
• 90

24

• Answer 60

25
Question 3By how much has the prevalence of
overweight among children and adolescents
increased since 1980?

• 25
• 50
• 100
• 200

26

• Answer 100

27
Question 4 On average, how many teaspoons of
sugar per day do adolescents get from soft drink?

• 5
• 10
• 15
• 20

28
Answer 15 teaspoons of added daily sugar!!Here
is what 15 teaspoons looks like!
29
Epidemic (Obesity)

• More than half of the U.S adult population is
  overweight or obese (BMI gt 25 kg/m2)
• 33 overweight (BMI 25-29.9 kg/m2)
• More than a 30 increase since 1980

30
Defining Weight Gain/Loss

• Its all about kcals consumed vs. kcals expended!
• Equation
• Kcals consumed Kcals expended ( /- ) weight
• If negative value weight loss
• If positive value weight gain
• 3500 kcals equals 1 pound

31
Energy ImbalanceEnergy In - Energy Out
Energy In
Energy Out
32
Defining Weight Gain/Loss

• How to count kcals in food
• Do your own math using Atwater Factors
• 1 gram of protein 4 kcals
• 1 gram of carbohydrate 4 kcals
• 1 gram of lipid 9 kcals
• 1 gram of alcohol 7 kcals

33
Defining Weight Gain/Loss

• Example

34
Defining Weight Gain/Loss

• Example

35
Defining Weight Gain/Loss

• Example
• Fat 2.5g 9kcal/g
• Carbohydrate 48g 4kcal/g
• Protein 8g 4kcal/g

36
Defining Weight Gain/Loss

• Example
• Fat 2.5g 9kcal/g 22.5 kcals
• Carbohydrate 48g 4kcal/g 192 kcals
• Protein 8g 4kcal/g 32 kcals

37
Defining Weight Gain/Loss

• Example
• Fat 2.5g 9kcal/g 22.5 kcals
• Carbohydrate 48g 4kcal/g 192 kcals
• Protein 8g 4kcal/g 32 kcals
• Total Kcals 246.5 kcals

38
Defining Weight Gain/Loss

• Another Example

39
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

40
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

41
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

42
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

43
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

44
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

45
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

46
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

47
Fast Food Examples

• McDonalds
• Cheeseburger 320 kcals
• Bic Mac 530 kcals
• Large Fries 450 kcals
• Small Vanilla Milk Shake 340 kcals
• Burger King
• Whopper 640 kcals
• BK Big Fish 720 kcals
• Double Whopper w/cheese 960 kcals
• Medium Coke 260 kcals

48
Defining Weight Gain/Loss

• Another Example

49
Defining Weight Gain/Loss

• Steak and Potato Dinner
• Sirloin Steak (9 oz)
• Protein 73 g
• Fat 25 g
• Carbohydrate 0 g
• Baked Potato (6 oz)
• Protein 4 g
• Fat 0.168 g
• Carbohydrate 29 g
• TOTAL KCALS

50
Defining Weight Gain/Loss

• Steak and Potato Dinner
• Sirloin Steak (9 oz)
• Protein 73 g 292 kcals
• Fat 25 g 225 kcals
• Carbohydrate 0 g 0 kcals
• Baked Potato (6 oz)
• Protein 4 g 16 kcals
• Fat 0.168 g 1.5 kcals
• Carbohydrate 29 g 116 kcals
• TOTAL KCALS 650.5 kcals
• This value will vary depending on food
  preparation and condiments used

51
Defining Weight Gain/Loss

• Walking or running 1 mile 100 kcals burned!
• Example
• Take dog for a walk 0.5 miles
• Played golf (walked the course) 4.26 miles
• Total Kcals Expended

52
Defining Weight Gain/Loss

• Walking or running 1 mile 100 kcals burned!
• Example
• Take dog for a walk 0.5 miles 50 kcals
• Played golf (walked the course) 4.26 miles 426
  kcals
• Total Kcals Expended 476 kcals

53
Defining Weight Gain/Loss

• Kcals consumed Kcals expended ( /- ) weight
• Kcals Consumed
• 650 kcals 65 kcals (for digestion) 585 kcals
• Kcals Expended
• 476 kcals
• 585 kcals 476 kcals 109 kcals gain
• (109 kcals)/(3500kcals/lb) 0.03 lbs gain

54
Defining Weight Gain/Loss

• Based on 65kg person
• Basketball 10 kcal/minute
• Dancing 6.7 kcal/minute
• Jumping Rope (110 rpm) 9.2 kcal/minute
• Swimming (freestyle) 4.2 kcal/minute
• Tennis 7.1 kcal/minute
• Weight Lifting 5.5 kcal/minute

55
Ways to Combat Obesity

• Eat healthy and disciplined
• Consume food of nutritional value and avoid
  eating large portion sizes with each meal.
• Stay Active
• EXERCISE

56
Choose an Activity and Stay With It!
57
Exercise for 60 Minutes Per Day
58
Exercise in the Summer
59
Or in the Winter.
60
Just be Active!
61
Ways to Combat Obesity

• Some physiological affects due to exercise
• Lowered blood pressure
• Lower resting heart rate
• Increased stroke volume of the heart
• Increased insulin sensitivity
• Decreased fat (adipose) tissue mass
• Increased bone density, and later onset of
  osteoporosis
• Increased immunity to disease
• Improved coordination
• Increased blood return to heart via skeletal
  muscle contraction

62
Ways to Combat Obesity

• A guide to eating healthy

63
Ways to Combat Obesity

• Portion Control!
• Meat or fish size of a deck of cards
• Pasta, noodles, mashed potatoes must fit into
  the palm of your hand
• Bread one slice
• Butter, oil, salad dressings use sparingly, just
  enough to give taste

64
Ways to Combat Obesity

• Be more physically active (not just going to the
  gym to workout).
• Think about these common daily activities in
  which you could be potentially expending more
  energy (calories)

65
Physical Inactivity

• Lifting garage door manually vs. using a remote
• Washing car and cutting lawn manually vs. using a
  service
• Preparing meals from scratch vs. food delivery or
  drive-thru
• Shopping in mall vs. online
• Parking at a distance vs. parking close to work,
  store, etc.
• Actual conversation vs. email
• Using the stairs vs. opting for the escalator or
  elevator
• Manual labor vs. doing computer work
• Recreating physically vs. watching TV and playing
  video games
• Walking or riding a bike vs. driving a car

66
Physical Inactivity

• Lifting garage door manually vs. using a remote
• Washing car and cutting lawn manually vs. using a
  service
• Preparing meals from scratch vs. food delivery or
  drive-thru
• Shopping in mall vs. online
• Parking at a distance vs. parking close to work,
  store, etc.
• Actual conversation vs. email
• Using the stairs vs. opting for the escalator or
  elevator
• Manual labor vs. doing computer work
• Recreating physically vs. watching TV and playing
  video games
• Walking or riding a bike vs. driving a car
• The difference 9000 kcals!!!

67
Ways to Combat Obesity

• Find a hobby or hobbies and stick to it!!

68
Ways to Combat Obesity

• Important - If you are obese or you want to
  prevent becoming obese, you are going to need to
  make lifestyle changes!! THERE IS NO QUICK
  FIX!!!

69
Lets Make Healthy Snacks

• Brew Green Tea Sweetened with Honey
• Berries and Cool Whip
• The Veggie Tray
• Rice Cake with Peanut Butter

70
The End

• Compiled By
• David Remias
• Pamela Connolly