MOMS Club April 2011
Topics • Calorie intake • Healthy food choices • Weight loss • Sample menu • Exercise • Resources • Final Thoughts
Calories!!! How many calories a day do you need? That depends on several factors • Age • Gender • Height • Weight • Body Compostion • Activity level
Good or Bad? How do you determine ‘good’ vs ‘bad’ food? First, ask yourself these two questions: Is it good for me? What is the specific health benefit for me? Is it bad for me? Even if it has a benefit, does that benefit outweigh any possible harm? (MSG, for example
Things that make food “Bad” • Sugar. In any form. Sugar should come from your fruits and vegetables • Refined grains. If you see the word “enriched” in front of flour, do not buy it. Bad, bad, bad. • Sodium. Check the labels and avoid anything higher than 15% of your RDA. • Fat. To take the confusion out of good fat and bad fat…no food should have more than 10 grams of fat per serving. 5 or less is even better. • Fake or artificial sugar, MSG, lots of words you do not know or cannot pronouce.
Good food choice criteria • Fruit or vegetables prepared from fresh or flash frozen (sometimes they have retained more nutrients than fresh off the truck!) • Fiber…any “carby” food should have 3 grams or more per serving. • Whole grain (not enriched) • No salt or sugar added
Weight Loss What are the key components of weight loss? • Math. Calories in and calories out. You have to eat less than you burn to lose weight. • Meal frequency. You need to boost or fix your metabolism by eating every few hours so the body stops trying to store food. Eating infrequently and/or too little causes your body to store all your calories. • Portion control. This is a huge problem with most diets. Measuring out what you eat can be a real eye opener!!! • Self Control . If you want to lose weight or change the way you look, then you should not be eating anything that isn’t nutritionally necessary. Cake, cookies, chips, etc…are not going to get you down a size. • Realistic expectations. This is self examination time. What is more important to you, really? A certain clothing size or a certain food? • Activity. The more active you are, the more you burn. The longer you are active, both the length of the activity and how many months or years you have been regularly active, the better shape you are in and the more calories you burn, even when you are sitting still or even sleeping. • Food log. Tracking your food is a must.
Sample Menu Components • Know what your schedule is for the next week and have a few back up options for when things are messed you and you may miss a meal. • Prep ahead or buy produce that is already washed and cut • Stay simple. • Well balanced • 20-35% fat • 10-35% protein • 45-65% carbohydrates) • 2-5 cups of fruit and vegetables
Workout • 3 important parts: cardio, strength and flexibility • 3 days or more of strength training • 5 days per week of cardio for 30-45 minutes • Daily stretching • Wake up, work out, brush your teeth, take a shower…it is not an option to skip.
Resources • Dietaryguidelines.gov • Myfitnesspal.com (my favorite food and exercise tracker) • Facebook. Social networking can help hold you accountable • Any Dr Oz book and his website
Final Thoughts • Really think about your goals. • Measure progress with inches, body composition and pounds lost. • Change one thing at a time. Pick one thing you can tackle and master that- then move on to the next.
Random Facts stuck in my head • A pound of fat is 4 times bigger than a pound of muscle. • The more you increase your muscle mass, the more calories you burn just sitting still or even sleeping • Your lower body (legs) make up 65% of your muscle mass • If you are sore after a workout then you are going burn calories in your sleep. The soreness comes from you making tiny tears in your muscle fibers. These tears require repair. This repair is done while you are at rest and need energy. If you have not eaten 2-3 hours before bedtime, your body has to use your fat stores to make these repairs. • The above repairs result in muscle fibers that are knitted back together tighter and thus you are firmer but may be heavier (muscle weighs more than fat.) • Exercising during PMS week burns more fat than any other week. • If you start a new routine and are REALLY pushing it, you will temporarily gain weight as your body becomes inflamed and retains water to help with the new challenges you are pushing on it. Most girls will give up when the scale inches up or their legs swell. • Food journals will always tell you what is going on. • The words “except” “mostly” “pretty much” are exactly why you haven’t reached your goals. Example “I don’t understand why I haven’t lost weight. I worked out every day except the 3 days I had to work late. And I ate perfectly pretty much all the time!” • Every pound of weight you lose is four pounds less pressure on your knees.
My Info • Brande McDonald • email@example.com • 478-318-9098