Diploma in Weight Loss

Transcription

1 Diploma in Weight Loss Lesson 7 Planning a diet for healthy living Presented by: Stacey Machesney Course Educator Associate Nutritionist Mc Public Health Nutrition

2 Lesson Recap You have learnt why sugar is so dangerous for our bodies You have gained the knowledge of how your brain functions when you consume sugar You know where to find REAL honey You understand where the hidden sugars are that we are consuming

3 Today s Lesson You will learn: What the Dawn effect is and how does this impact our metabolism You will gain the knowledge of how to plan a healthy diet that suits your lifestyle We explore the pitfalls that cause us to eat calories unknowing You will increase your healthy eating habits You will develop the skills to understand how to make smart food swaps Summary Course Interaction Next Steps Q & A

4 Question Time Why is it important not to skip Breakfast?

5 Let s Begin

6 The Dawn Effect Between the hours of 4.00am 6.30am your body is preparing for the next day Secretes cortisol, epinephrine & norepinephrine ( fight or flight ) Give you the energy to get up and moving

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8 Eat Breakfast What happens if we skip breakfast?

9 Missing Breakfast? 1. Your body starts to attack the muscles so that it can be utilised for fuel 2. With no blood sugars will drop as there is no fuel 3. Adrenaline & cortisol will kick in as your body s natural coping mechanism

10 Missing breakfast link to obesity? Skipping breakfast has shown increased risk of obesity, according to a 2003 study published in the journal of Epidemiology.

11 What are the benefits of eating breakfast? Suppresses concentrations of insulin, a hormone in our body that encourages fat cells to take up fatty acids and store them Better short-term memory compared to people who skip breakfast Women who regularly miss breakfast have a higher risk of type 2 diabetes compared to women who skipped breakfast People who ate breakfast have a greater positive mood than people who ate nothing

12 What should you eat? What food should we eat?

13 What should you eat?

14 Oatmeal Beta-glucan - a type of fibre that helps lower cholesterol when eaten regularly Oats are also rich in omega 3 fatty acids, folate and potassium Omega-3 - fatty acid help lower elevated triglyceride levels & joint pain Folate Supports the brain nervous system. Prevent Spina Bifida Potassium - lower the risk of high blood pressure, stroke, and heart disease Steel-cut oats contain more fibber than rolled Oats Tip: Add nuts, seeds & berries like blueberries or goji berries for protein, healthy fats, Vitamins, minerals & flavour

15 Oatmeal Pancakes with Banana Ingredients 2 bananas 2 eggs ½ cup rolled oats ½ teaspoon baking powder Nuts, seeds, berries if you wish Method 1. Add the banana, eggs, oats, baking powder into a blender 2. Allow it to stand for minutes until slightly thickened 3. Heat a non-stick frying pan over medium heat until golden brown on both sides

16 Eggs contain high quality protein rich in nutrients Vitamin A Folate Vitamin B5 Vitamin B12 Vitamin B2 Phosphorus Selenium: Vitamin D, E, K, B6, Calcium and Zinc

17 What about snacking/

18 Snacking is good The idea of snacking is to eat every two to three hours Study from the New England Journal of Medicine snacking every 3 hours reduces the bodies cortisol by 17% in two weeks Ideal for all types of lifestyle situations, jobs & ages The idea is to convince your body that there is endless supply of food so that it does not need to store fat

19 Why is snacking so important?

20 Snacking mistakes 1. Snacking on unhealthy foods crisps, sweets, buns, chocolate 2. Portion size of a healthy food being to big 3. Grazing not paying attention to how much you are eating 4. Read food labels granola bars, low fat, gluten free products can 5. all be packet with hidden sugars 6. Added salt to healthy snacks like nuts and popcorn 7. Dipping healthy snacks into fat traps like mayonnaise based dips 8. Dipping unhealthy foods into healthy dips like white bread 9. Drowning food in olive oil measure it out (477 calories and 54 g of fat per ¼ cup) 10. Night time snacking after restriction all day

21 Snack Top Tips Snack on fruits and vegetables Aim for at least 3g of fibre to increase satiety Pre packed snacks in your bag, desk drawer Pair protein with carbohydrates like nuts and an apple Treat snack is ok but savour the treat & it won t sabotage your weight loss Eating foods that take longer to eat like oranges, pomegranates or pistachio nuts Focus on your food be mentally present and thoroughly enjoy the snack Craving another biscuit but know you ve had your portion size brush your teeth Nibble on frozen fruits like blueberries last longer and very healthy Control what's in the cupboard don t keep sugary snacks in the house

22 Heathy Snack Idea s

23 What about lunch and dinner? Preparation is Key

24 Allow for the snack calorie intake

25 Load up your plate with vegetables

26 Fibre Plays a very important role in weight loss & weight management 1. Fibre in whole foods help balance blood sugar by increasing the time it takes for food to be digested 2. This reduces the amount of cortisol being produced (stops you storing fat around your middle) 3. Fibre helps with satiety as it fills you up therefore controlling apatite 2 Types of fibre Soluble controls and manages blood sugar levels and insulin. Also binds to cholesterol and fat and removes it from your body Fruits, vegetables, oats, beans, lentils, peas & nuts Insoluble helps move food threw your intestines roughage skins and seeds of fruit, whole wheat bread & brown rice

27 Protein & Carbohydrate

28 Doesn t have to be meat Where can I find other sources of protein?

29 Green Peas One cup provides 7.9grams of protein Beans One cup provided 13grams of protein

30 Quinoa Is technically a seed 8 grams of protein per cup Salad Soup Replace beef or mince

31 Chickpeas or Garbanzo Beans They provide 14.6 grams of protein per cup Tempeh & Tofu Provide 30 to 40 grams per cup

32 Edamame 8.4 grams of protein per cup Chia Seed 4.7 grams of protein in two table spoons

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34 Include liquid calories 20oz/ 28ml Calories Water 0 Sweet Tea 190 Fruit Juice 240 Soda 250 Venti flavoured latte 320

35 How do I work out my calories?? How many calories am I consuming in alcohol??

36 How to Calculate it all up Percentage Alcohol from Quantity Consumed x Energy Yield (Kcal) Example: 1 Wine 750ml with 12% Alcohol 12% of 750 = x 7 = 630 kcal

37 How to Calculate it all up Percentage Alcohol from Quantity Consumed x Energy Yield (Kcal) Example 2: 140ml with 12% Alcohol 12% of 140ml = x 7 = 118kcal

38 Water Dehydration causes us to feel hungry even when we are not 2/3 of our body is made up of water Drink at least 1 ½ litres a day TIP Drink a glass of water before eating Drink a glass of water before bed so you are not dehydrated in the morning

39 Tips for the sandwich lovers Load the sandwich up with vegetables Use Avocado or crème fresh instead of butter or mayo Try a wholegrain pitta or wrap Swapping turkey instead of ham or beef cuts calories and saturated fats right down Try an open Sandwich save 100kcal Feeling really good forget the bread and just use lettuce

40 Sandwich Don'ts Very Seldom Choose or not at all

41 Late Night Snack Followed out rules threw the day you won t be craving Sometimes environmental and emotional situations aisle that you cannot help and cause hormonal imbalance = CRAVING Healthy Substitutes with compromising the taste

42 Lesson Summary You have learnt what the Dawn effect is and how does this impact our metabolism You have gained the knowledge of how to plan a healthy diet that suits your lifestyle We explored the pitfalls that cause us to eat calories unknowing You have increased your healthy eating habits You have developed the skills to understand how to make smart food swaps

43 Exercise Challenge

44 Final Lesson You will learn what causes mindless eating You will gain the knowledge of how improve your eating habits that lead to overeating We explore the nutritional value of different foods You will increase your knowledge on diet pills You will develop the skills to understand healthy eating for obesity related diseases Summary Course Interaction Next Steps Q & A