PILI Lifestyle Program Facilitator s Guide

Transcription

1 Update: Octber 13, 2006 Page 1 f 12 PILI Lifestyle Prgram Facilitatr s Guide Sessin 3: Lwering Fat & Getting a Mve n Questin/Tpic Script Reminder/Activity Page Welcme back! Alha and welcme t the third lessn f the PILI Lifestyle Prgram. Let us begin with a review f last week s lessn. Ask participants if they wuld like t pule (pray) befre starting. What did we talk abut last time? We talked abut being mre active by Turning inactive chices int active chices Finding a blck f time t be active n mst days f the week Keeping it safe t prevent injuries We als discussed three ways t eat less fat by Eating high fat fds less ften Eating smaller amunts f high fat fds Eating lwer fat fds instead Ask participants if they have questins r cncerns abut what was cvered in the last sessin. Review: Last time, the participants were asked t make a plan fr the week n eating less fat. They were asked t answer three questins abut their plan. Have them pull ut the questins and discuss as a grup fr n mre than 5 minutes. Let us review the actin plan yu made last week. [Review each participant s actin plan and the three questins answered in the last sessin]

2 Update: Octber 13, 2006 Page 2 f 12 Questin/Tpic Script Reminder/Activity Page Hw are yu ding with tracking yur prgress? We knw that tracking yur prgress is imprtant when making lifestyle changes. Ask participants t track their weight in their passprt. Ask: Hw are yu By tracking yur prgress, yu will have a gd idea f hw yu re ding. S, dn t frget t keep track f yur prgress by using yur passprt t health. ding? Emphasize mderate weight lss in this prgram 1-2 lbs/week. Take n mre than 5 min. What will we talk abut tday? We will talk abut 1) Finding the fat in fds 2) The benefits f physical activity 3) The right amunt f physical activity Are there any questins abut what we ll be cvering? Why eat less fat? Healthy eating invlves eating less fat. Eating t much fat is fattening. It makes us fat! By eating less fat, yu can lse weight and be healthier. In fact, fat is the mst fattening f all the things we eat. Fat cntains mre than twice the calries as the same amunt f sugar, starch, r prtein.

3 Update: Octber 13, 2006 Page 3 f 12 Questin/Tpic Script Reminder/Activity Page What fds are high in fat? Even small amunts f high fat fds are high in calries. Use fat test tubes t demnstrate the amunt f fat in sme Here are sme examples Item Fat (Grams) Calries Spam (3 0z.) vs. Turkey Spam Fried Fish (3 z.) vs. Raw Pke Ccnut Milk (1 cup) vs. Imitatin C.M Big difference, yah? cmmn fds Use fd labels t teach participants t read the fat cntent per serving. Ask participants t pull ut the Cking Light and Delicius Handut and review recipe fr imitatin ccnut milk is listed.

4 Update: Octber 13, 2006 Page 4 f 12 Questin/Tpic Script Reminder/Activity Page Hw des fat affect yur health? Explain carefully the different types f fat t participants. Fat is a nutrient fund in plants and animals. We need sme fat t help ur bdies functin well, but many peple eat t much fat. Eating t much fat can increase yur chlesterl level. The higher yur chlesterl, the greater yur chances f having a heart attack r diabetes. There are different types f fats, sme are gd and thers are bad. The bad types f fat can increase yur chlesterl. GOOD FATS in the right amunt can lwer yur bad chlesterl (LDL) and raise yur gd chlesterl (HDL) Here are sme examples f gd fats Mn-unsaturated fats are fund in Olive il, peanut il, tub margarine Peanuts, almnds, cashews, and mst ther nuts Ply-unsaturated fats are fund in Fish ils (mega-3 and mega 6) Sybean il and crn il Bth f these types f fat are usually liquid at rm temperature. Ask participants if they understand the different types f fat.

5 Update: Octber 13, 2006 Page 5 f 12 Questin/Tpic Script Reminder/Activity Page BAD FATS in any amunt can raise bad chlesterl (LDL) Here are sme examples f bad fats Saturated fats are fund fats * Whle milk, cheese, ice cream, butter, ccnut, ccnut milk, red meats * Ccnut il and palm il Trans fat (hydrgenated ils) are fund in * Stick margarines, regular and vegetable shrtenings, and partially hydrgenated ils * Deep fried chips, many fast fds, and cmmercial baked gds Bth types f fats are usually slid r semi-sld at rm temperature. Are there any high fat fds yu cmmnly eat? Let us take a few minutes t list a few f the fds that yu like t eat that may be high in BAD FATS. List the tp three fds yu eat that are high in bad fats such as saturated fats and trans fat 1. Use flip chart/bard and divide int tw clumns. One clumn is fr favrite fds and the ther is fr substitutes fr the high fat fds. Take abut 5 minutes t g thrugh this activity as a grup

6 Update: Octber 13, 2006 Page 6 f 12 Questin/Tpic Script Reminder/Activity Page Can yu think f lwer fat substitutes? Hw can we lwer the fat in what we eat? There are many ways t lwer the fat in what yu eat. Here are sme simple ways yu can start lwering the fat [Prvide an example frm a Zippy s Menu r ther cmmn eatery t review as a grup] 1. Buy lwer fat meats, such as leaner cuts f meats, skinless chicken, r fish 2. Switch frm whle milk t lw fat r nn-fat milk 3. Drink water r diet sdas instead f juice r regular sdas 4. Use healthier ways f cking such as briling r baking yur fd instead f frying Let us practice sme ways f lwering fat using the Lwer Yur Fat handut in yur tlbx. Use fat test tubes t demnstrate the amunt f fat in fds that peple may nt be aware f. Review a cmmn recipe and g thrugh it fr participants (have it written n flipchart already). Idea: have a bklet with fd items and respective fat cntents (r entrees) that clients can lk up fr cultural fds, and methds f prep. [The nes I ve seen dn t wrk very well b/c f limited cultural fds and prep methds.] Idea (if we use a bklet): have participants g hme and figure ut fat amunt in ne meal/dish, nce a week

7 Update: Octber 13, 2006 Page 7 f 12 Questin/Tpic Script Reminder/Activity Page Can yu uncver the fat hiding in what yu eat? Mst f the fat we eat is hidden in fds meaning it is nt bvius unless yu lk fr it. Refer participants t the tlbx fr the Fat Tracker frm that they can use. Let us take a minute t lk ver a lunch menu and see if yu can find sme hidden fat. Yu als may nt be aware f the amunt f fat in the fds yu prepare at hme. Hw can fd labels help yu? Reading the fd labels can help yu find the fat in what yu eat. Reading fd labels is an easy way t knw hw much fat and ther nutrients are in that fd. Lk fr the Nutritin Facts n the back f a fd item t knw what is in that fd. The infrmatin prvided n a fd label can help yu decide if the fd is a gd chice fr yu. Cmpare labels t find fds lwer in fat! Besides infrmatin abut the fat, fd labels als shw: Hw much is in ne serving Hw many calries are in that serving Hw many ttal servings are in the cntainer Let s practice finding the infrmatin with sme cmmn fds. Distribute fd labels t participants. Ask them t fill ut the activity sheet prvided titled My Fd Label. The participants shuld list prduct name, serving size, number f servings, calries in serving, and fat in serving. Other items that yu may want t pint ut are ttal carbhydrate, dietary fiber, and sdium.

8 Update: Octber 13, 2006 Page 8 f 12 Questin/Tpic Script Reminder/Activity Page What are the benefits f regular activity? We ve talked a lt abut hw t make healthier fd chices. Dn t frget, thugh, that what yu eat is nly half the stry! Being active is als imprtant. Let us talk nw abut the benefits f being active and hw much activity is needed t get these benefits. Being active can 1) Help yu lse weight r prevent weight gain 2) Give yu mre energy thrughut the day 3) Make yur heart, bnes, and muscles strnger 4) Increase yur flexibility 5) Help yu sleep better 6) Relieve stress 7) Help t lwer chlesterl, bld pressure, and bld sugar 8) Lwer yur risk fr diseases such as heart disease, sme cancers, and diabetes With all these benefits, can yu think f things that keep yu frm being active n a regular basis? [Have participants share sme f their barriers t exercising] Can yu think f sme ways t vercme these challenges? [Have participants share sme ways t vercme the barriers they identified] Use flipchart/bard t list reasns fr nt being active. Have participants address a few f these barriers by cming up with ways t get past these challenges.

9 Update: Octber 13, 2006 Page 9 f 12 Questin/Tpic Script Reminder/Activity Page Hw much activity is enugh? T enjy the lng term benefits f being active, yu shuld wrk twards getting 2 ½ hurs f physical activity each week. N wrry it des nt have t be all at nce. Yu can d 30 minutes a day fr five days f the week. Or, yu can d 15 minutes in the mrning and 15 minutes in the evening fr five days f the week. Simple yah? Yu spend mre than 15 minutes waiting in line at the bank r waiting fr yur fd at a restaurant. By ding 2 ½ hurs f physical activity each week, yu will burn abut 700 calries per week. Clarify hw t get 2 ½ hurs f exercise per week, such as breaking exercise time dwn t tw 15 min. sessins a day r three 10 min. sessins a day. Explain mderate activities, wrking up slwly, and spreading exercise time acrss the week. Hw can I get started? T keep up with this level f activity yu shuld Pick activities yu enjy ding Chse mderate kinds f activity, like brisk walking Wrk up t this gal slwly (It will take at least 4 weeks) D at least 30 minutes a day fr mst days f the week Have cmpany and supprt while yu re being active Explain the imprtance f having smene else t be physically active with. Ask participants t identify ne physical activity they might want t start.

10 Update: Octber 13, 2006 Page 10 f 12 Questin/Tpic Script Reminder/Activity Page What is my actin plan fr getting mre active? Yur assignment ver this past week was t think abut three activities yu might want t d t fill yur inactive times. Ask participants t answer these questins in their wrkbks. Review participants likes and dislikes What are the three activities? regarding activity and inactivity. 1) Take time t have participants answer 2) questins and discuss as a grup. 3) Which ne f the three wuld yu like t start with first? (Be specific and be sure it is dable and realistic fr yur lifestyle) What inactive times will yu start this activity? (Be specific. When, what time f the day?) Hw lng will yu d this activity fr? (Exactly hw lng? 5 minutes? 10 minutes?) Where will yu d this activity? (Be specific. What lcatin? Hme, park, r gym?)

11 Update: Octber 13, 2006 Page 11 f 12 Questin/Tpic Script Reminder/Activity Page What will yu need t d this activity? (D yu need any equipment r special clthing? D yu need a partner?) What will yu d if smething gets in the way f yur plan? (What is plan B? If it rains and yu can t walk at the park, can yu walk at the mall instead?) [Have participants share their likes and dislikes and write dwn n flipchart/bard] What have we cvered tday? We learned that healthy eating invlves eating less fat by 1) Eating less f the bad fats 2) Chsing lwer fat fds, such as lean meats and skinless chicken 3) Preparing fds at hme in less fat ways, such as briling r baking instead f frying 4) Finding hidden fats in the fds yu eat, fr example, by reading the fd labels Ask participants t repeat back what was discussed. We als learned that being mre active can have many benefits. The right amunt f activity is 30 minutes f mderate activity a day n mst days f the week. Examples f mderate activity include walking, biking, and swimming.

12 Update: Octber 13, 2006 Page 12 f 12 Questin/Tpic Script Reminder/Activity Page What will be cvered next week? We will be talking abut eating ut and keeping yur activity plan ging. Remember t keep track f when yu are active each day in yur Passprt t Health. Only recrd the time when yu re ding the activity (nt the breaks). D we have a frmat in mind n hw the tracking page will lk like s I can add it in? Review hw t use/fill ut the passprt t health. Are there any questins befre we wrap up tday s lessn?