Group Session 3 at a Glance Key Behavioral Strategies Participant Behavioral Strategies Process Objectives & Session Content Handouts Other Materials Suggested Partnerships Topics/Agenda (2 hours) Calorie control Self monitoring Social support Before the next group session, the participants will: Focus on calorie reduction through eating less and substituting lower calorie foods Lead discussion and activity that uses food records and reinforces selfmonitoring Begin to focus on the fruit and vegetable components as part of a diet Help participants set reasonable short-term goals Help participants become aware of the foods that have the most impact on their total calories Playing Your Cards Right Typical High Calorie Foods Watch Out! Easy as 1-2-3 My Action Plan for the Week Food and Fitness Diary (FFD) New Leaf Module Handout: Setting Goals and Keys to Success Recipes for Taste It-Quick and Easy One Pot Soup Calorie Counters http://www.calorieking.com Physical Fitness instructor or video TASTE IT! ~20 MINUTES Lower Calorie Favorites Recipe: Quick and Easy One Pot Soup CHECK-IN ~30 MINUTES SUGGEST: PARTNER CHECK-IN ACTIVITY Discuss activity goals and problems meeting those goals TRY IT! DISCUSSION/ACTIVITIES ~40 MINUTES Connecting food and activity (reviewing balance concept) Using your food records (looking at high calorie foods) NEXT STEPS ~30 MINUTES Looking at ways to reduce calories What to expect next week
Agenda for Session #3 Page 2 of 25 Check- In Your Notes: I. Check-In Record keeping and addressing concerns Exercise for the week: Were the goals met? What is getting in the way? Successes and challenges: What is working for you? ~ 30 minutes II. Try It Connecting exercise and calories ( Playing Your Cards Right ) Focusing on calorie sources ( Typical High Calorie Foods ) Discussing ways to eat fewer calories ( Easy Sample discussion approach: How is the record keeping going? Is it becoming easier to remember to write things down? Do you think it affects what you are eating? Does writing it down encourage you to exercise? Can anyone share with us how you are able to successfully keep a journal? What about the challenges? What are ways we can overcome these? Can someone share her experience? How did exercise go this past week? What did you do? When did you do it? What did you notice? What concerns came up for you? What felt good about doing exercise? Let s take some time now to plan for exercise this week. What exercise will you do? When will you do it? How will you make that happen? 1. Connecting exercise and calories Review the calorie balance exercise Discuss and give introduction to activity and worksheet Playing Your Cards Right Encourage lower calorie choices Recipe: Quick and Easy One Pot Soup Sample Discussion Approach: We ve talked about why physical activity is so important not only for our overall health, but also to help maintain our weight. Do you remember the balance demonstration? Can someone tell the group what we mean when we talk about calorie balance? Your Notes Refer participants to New Leaf handouts Setting Goals Keys to Success for additional information. The handouts can serve as a resource for more information but will not be covered in class.
Agenda for Session #3 Page 3 of 25 as 1-2-3 ) Consider giving calculators as prizes (to use later in the session) ~60 minutes The more we eat, the more our bodies need to work to burn those calories. If we don t use the calories, then our bodies will store them and we will gain weight. Now, we are going to play a little game. (Distribute Playing Your Cards Right worksheet). We are going to break up into four groups. Each group is going to assign a dealer to be in charge of the exercise cards. Then the remaining members are going to select one of the foods from the pile. Your job is to look this food up in the Calorie Counter and determine how many calories the food has (round to nearest multiple of 50). Next you will have to go to the dealer in the group and collect enough exercise cards to equal the calories on your card. For example, we see here that 6 mini donuts are 350 calories. So, if I want to get rid of these calories, I may decide that I can do 40 minutes of brisk walking for 200 calories, of brisk walking for and 15 minutes of mopping for 50 calories. Is everyone clear on what to do? Of course our bodies don t have to work to burn off all the calories we take in, but if we eat lower calorie foods then our bodies will have fewer excess calories to burn off. What are some lower calorie substitutions for some of these foods? 2. Focusing on calorie sources Have participants notice the foods that contributed the most calories Review group s favorite high calorie foods Sample discussion approach: Last week, you were asked to circle the foods that you thought were highest in calories. What are some examples of foods that you eat that are higher in calories? Those are all great examples. Now, let s look at some other high calorie foods that you may or may not be aware of. (Distribute Typical High Calorie Foods worksheet and review)
Agenda for Session #3 Page 4 of 25 Now that we have talked about some of these other foods, are there other high calorie foods that you ate last week? Let s take a minute and write down our top ten high calorie foods. (List on board or have participants work in smaller groups). Point out that some healthy foods can also be high in calories (oils, nuts, etc.). These foods are part of a healthy eating plan AND you will need to watch your portions. 3. Discussing ways to eat fewer calories Review the three ways to eat fewer calories while highlighting concept of portions Provide examples on how to implement Sample discussion approach: NOTE: You may also take a meal from someone in the group to demonstrate this concept. Now let s think about how we were able to come up with a lower calorie meal for Ms. Jones. What did we do? (May have had smaller portions or substituted lower calorie foods). There are really 3 things that we can do to eat less calories (Distribute Easy as 1-2-3 worksheet and review). Number one is eat high calorie foods less often. Can anyone think of any examples of what we mean here? For example, if you have a high calorie lunch such as hamburger and fries, choose foods lower in calories for dinner such as a vegetable based soup or salad or save higher calorie treats such as cake or ice cream for special occasions such as a birthday or holiday. What about number two: eat smaller amounts of high calorie foods? How can we do this? We may want to order a small serving instead of a larger serving or share a meal with a friend or take leftovers home when eating out. Can you think of anything else?
Agenda for Session #3 Page 5 of 25 OK, now how about number three: eat more low calorie foods? What are we talking about here? What are some examples of lower calorie foods? Most fruits and vegetables are lower in calories, so fill up with these foods before each meal. We talked about having a vegetable based soup before meals or with meals. Grains are also typically lower in calories. Can someone tell me what I mean when I say grains? We are really talking about long grain rice, whole wheat bread, oats, etc. Can anyone think of other ways we can reduce calories? (Talk here about the importance of not skipping meals). One thing we do not want to do is skip meals. Can anyone tell me why this might be? Well, for one thing when we do not eat or fast for a long period of time our bodies try to hold onto the calories we do eat longer. Basically, our metabolism will slow down and we will not burn as many calories. Also, when we starve ourselves for long periods of time, we are more likely to overeat when we do eat. Our cravings tend to be more uncontrollable. Has anyone ever felt this way? So, bottom line is not to skip meals or go for long periods of time without eating when we are trying to lose weight. IV. Next Steps 1. Action Plan for the Week On the My Action Plan for the Week worksheet, write down your action plan for the following areas: - Ways to eat less calories - Getting three (or more) days of exercise this week 2. Tracking (Self-Monitoring) The recommended tracking for the week is: a. Write down all the food you eat and drink every day Your Notes
Agenda for Session #3 Page 6 of 25 Plan for the Week Tracking (Self- Monitoring) What to Expect Next Week ~30 minutes b. Write down the minutes of exercise above your normal routine. 3. What to expect next week Bring your completed food diaries with the summary pages complete. Bring walking shoes and comfortable clothes for the group exercise.
Agenda for Session #3 Page 7 of 25 Playing Your Cards Right Six mini donuts = 40 minutes Brisk walking Brisk walking 15 minutes Mopping 350 calories 200 calories 50 calories Slice of sausage pizza Aerobics 30 minutes Gardening 40 minutes Brisk walking 400 calories = 200 calories
Agenda for Session #3 Page 8 of 25 Typical High Calorie Foods Watch Out! Fried foods: fries, onion rings, chicken fingers, fish sticks Meats: sausage, bacon, hamburgers, hot dogs, liver Sweets: pies, cakes, cookies, donuts, ice cream Breads: biscuits, croissants and cornbread, muffins Salad dressings*: ranch, thousand island, blue cheese Fats*: butter, margarine, lard, shortening Condiments*: sour cream, mayonnaise, gravy Dairy products: whole milk, high fat cheeses * Remember: Not all high calorie foods are unhealthy. For more on healthy fats, see the New Leaf Know Your Fats pages B.11-12. What kind of foods did you eat that were high in calories? 1. 6. 2. 7. 3. 8. 4. 9. 5. 10.
Agenda for Session #3 Page 9 of 25 Three Ways to Eat Less Calories Eat high calorie foods less often Eat smaller amounts of high calorie foods Eat more low calorie foods
Agenda for Session #3 Page 10 of 25 GOAL #1: Eat less calories My high calorie foods 1. 2. 3. Planning for the Week I will eat this food less often 3 ways to eat less calories I will eat less of this food at one time I will eat another food instead GOAL #2: 30 minutes of moderate physical activity on 5 days of the week Day Activity Minutes Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL GOAL #3: Keep track of all food/drinks and physical activity in the Food and Fitness Diary every day Things that may get in my way 1. 2. 3. How I can make sure they don t 1. 2. 3. GOAL #4: My other goal is: What I need to do to reach this goal:
Agenda for Session #3 Page 11 of 25 Six mini donuts Milkshake 20 oz soda Slice of sausage pizza 350 calories 350 calories 250 calories 400 calories
Agenda for Session #3 Page 12 of 25 Double cheeseburger Large fries Large fries 20 oz soda 500 calories 450 calories 450 calories 250 calories
Agenda for Session #3 Page 13 of 25 Six mini donuts Milkshake Double cheeseburger 20 oz soda 350 calories 350 calories 500 calories 250 calories
Agenda for Session #3 Page 14 of 25 Milkshake Slice of sausage pizza Slice of sausage pizza Large fries 350 calories 400 calories 400 calories 450 calories
Agenda for Session #3 Page 15 of 25 40 minutes 40 minutes Aerobics Aerobics Aerobics Aerobics 200 calories 200 calories
Agenda for Session #3 Page 16 of 25 40 minutes 40 minutes Aerobics Aerobics Aerobics Aerobics 200 calories 200 calories
Agenda for Session #3 Page 17 of 25 40 minutes 40 minutes Brisk walking 200 calories Brisk walking 200 calories Brisk walking Brisk walking
Agenda for Session #3 Page 18 of 25 40 minutes 40 minutes Brisk walking 200 calories Brisk walking 200 calories Brisk walking Brisk walking
Agenda for Session #3 Page 19 of 25 5 minutes 5 minutes 5 minutes 5 minutes Stair Walking 25 calories Stair Walking 25 calories Stair Walking 25 calories Stair Walking 25 calories
Agenda for Session #3 Page 20 of 25 5 minutes 5 minutes 5 minutes 5 minutes Stair Walking 25 calories Stair Walking 25 calories Stair Walking 25 calories Stair Walking 25 calories
Agenda for Session #3 Page 21 of 25 Mopping Mopping Mopping Mopping 50 calories 50 calories 50 calories 50 calories
Agenda for Session #3 Page 22 of 25 30 minutes 30 minutes 30 minutes 30 minutes Gardening Gardening Gardening Gardening
Agenda for Session #3 Page 23 of 25 Biking Biking Biking Biking
Agenda for Session #3 Page 24 of 25 15 minutes 15 minutes 15 minutes 15 minutes Circuit weight training 50 calories Circuit weight training 50 calories Circuit weight training 50 calories Circuit weight training 50 calories
Agenda for Session #3 Quick and Easy One Pot Soup* 1 yellow onion 1 15 oz can black beans, rinsed 1-2 times 1 15 oz can pinto beans., rinsed 1-2 times 1 15 oz can dark red kidney beans, rinsed 1-2 times 1 15 oz can golden, whole kernel corn 1 15 oz can diced tomatoes, no salt added 1 15 oz can stewed tomatoes, no salt added water 1. Saute onion in a pot sprayed with Pam or 1 teaspoon of vegetable oil. 2. Add rinsed beans, corn, tomatoes, and 2 cans of water. 3. Heat. Nutrition Information Per Serving: Calories 202 Carbohydrates 38 g Cholesterol 0 mg Protein 10 g Total fat 1g Sodium under 400 mg *Rinse and soak beans in water many times. You can lower the sodium 30-40% by rinsing your canned beans. Quick and Easy One Pot Soup* 1 yellow onion 1 15 oz can black beans, rinsed 1-2 times 1 15 oz can pinto beans, rinsed 1-2 times 1 15 oz can dark red kidney beans, rinsed 1-2 times 1 15 oz can golden, whole kernel corn 1 15 oz can diced tomatoes, no salt added 1 15 oz can stewed tomatoes, no salt added water 1. Saute onion in a pot sprayed with Pam or 1 teaspoon of vegetable oil. 2. Add beans, corn, tomatoes, and 2 cans of water. 3. Heat. Nutrition Information Per Serving: Calories 202 Carbohydrates 38g Cholesterol 0 mg Protein 10g Total fat 1 g Sodium under 400 mg *Rinse and soak beans in water many times. You can lower the sodium 30-40% by rinsing your canned beans.