Tuesday, October 29, 2013

1. In your notebooks, write down yesterday’s daily food intake. Did you engage in any physical activities over the long weekend?Has your daily food consumption changed? Tuesday, October 29, 2013 BE PREPARED TO SHARE!

2. The Road toIdeal Body Weight • Lesson Objectives: • Define ideal body weight • Identify the relationship between the body frame, weight, and health • Identify one’s specific ideal body weight

3. Introduction:What is it and how do we get there? • In 1978, the average adult weighed between 150-200 lbs and rarely 250+ lbs. • In 1990, the weights began to increase and in the last 10 years they have skyrocketed for both adults and children alike. • There are many factors contributed to this weight increase but the bottom line is that: • we eat too many calories and excess calories are stored in our body as fat.

4. Introduction:What is it and how do we get there? • Our body's have a natural tendency to maintain balance, or homeostasis. • If the calories taken in equal the calories burned this is called energy homeostasis. • If we take in more than we burn, we put on weight. • If we burn more than we take in, we lose weight. • Our body’s have a natural ‘set point weight’ which is our Ideal Body Weight (IBW). • However, if we go beyond that ‘set point weight’ and stay there for a significant period of time, the body sets a new ‘set point weight’ – the body adopts a new view of itself .

5. Ideal Body Weight (IBW) • Ideal Body Weight (IBW) - what’s that? • IBW is defined as the amount of weight that your body frame was designed to carry. • What frame? • Your bones, your skeleton. • In other words, your skeleton determines how much weight you should carry. • The height of your skeletalframe is the indicator of your ideal bodyweight (IBW).

6. Ideal Body Weight (IBW) • Bones, like all structures (natural and man made) have weight bearing limits, like an elevator, a rollercoaster, a roof, the frame of a car…. • Any structure whose weight limit is exceeded can be damaged or even break - maybe even beyond repair. • Think of a pencil - how much weight can you apply to the length of a pencil before is snaps in half? • It makes sense then that our ‘frame’ was designed to carry a limited amount of weight. Carry more than the limit and something just might break.

7. Ideal Body Weight (IBW) • The same kind of limits apply to the heart, lungs, pancreas (the organ that produces insulin) and all of the others. • Stress the organs with too much work and they won’t function right (heart problems, lung disease, and diabetes, etc.). • Let’s briefly compare the human body to that of an automobile and its frame - this should help you understand the structure, function, needs and limits of the human body.

8. Ideal Body Weight (IBW) • Every car has a frame, and the frame determines how much weight the car can carry: size of engine, gas tank, number of passengers…

9. Ideal Body Weight (IBW) • Let’s compare a VW beetle vs. a Hummer • Do you have the frame ofa small, midsize or large car? • Think, for just one minute, what would happen if you put a Hummer body on a VW beetle frame? • Now add the extra people that the Hummer can carry, and maybe even tow a boat behind it. • That little VW beetle frame and engine just can’t carry it all. • It will eventually be damaged, or even broken, beyond repair!!!! • Get the picture?

10. Ideal Body Weight (IBW) • The medicaldefinition of IDW is about the amount of weight that is healthy for your frame to carry. • An individual'sdefinition of IDW is often times about physical appearance (shape) and a perception about what looks good. • Regardless of which one motivates you, fortunately, both will take you in the direction of a healthy weight and this leads to feeling good and looking good.

11. Ideal Body Weight (IBW) • Review question: • Do our body’s frames have weight limits? • So, now that we understand that our frames have a weight limit, what is yours? • The following table, select your ideal body weight number based upon your height, first.

12. Ideal Body Weight (IBW) HeightWeight 5’ 0” 100 5’ ¼” 101 ¼ 5’ ½” 102 ½ 5’ ¾” 103 ¾ 5’ 1” 105 5’ 1¼” 106 ¼ 5’ 1½” 107 ½ 5’ 1¾” 108 ¾ 5’ 2” 110 5’ 2¼” 111 ¼ 5’ 2½” 112 ½ 5’ 2¾” 113 ¾ 5’ 3” 115 5’ 31/4” 116¼ 5’ 3½” 117½ 5’ 3¾” 118 ¾ 5’ 4” 120 5’ 41/4” 121¼

13. Ideal Body Weight (IBW) HeightWeight 5’ 4½” 122½ 5’ 4¾” 123 ¾ 5’ 5” 125 5’ 51/4” 126¼ 5’ 5½” 127½ 5’ 5¾” 128 ¾ 5’ 6” 130 5’ 6¼” 131 ¼ 5’ 6½” 132 ½ 5’ 6¾” 133 ¾ 5’ 7” 135 5’ 7¼” 136 ¼ 5’ 7½” 137 ½ 5’ 7¾” 188 ¾ 5’ 8” 140 5’ 8¼” 141 ¼ 5’ 8½” 142 ½ 5’ 8¾” 143 ¾

14. Ideal Body Weight (IBW) HeightWeight 5’ 9” 145 5’ 91/4” 146¼ 5’ 9½” 147½ 5’ 9¾” 148 ¾ 5’ 10” 150 5’ 1014” 151¼ 5’ 10½” 152½ 5’ 10¾” 153 ¾ 5’ 11” 155 5’ 111/4” 156¼ 5’ 11½” 157½ 5’ 11¾” 158 ¾ 6’ 0” 160 6’ ¼” 161 ¼ 6’ ½” 162 ½ 6’ ¾” 163 ¾ 6’ 1” 165 6’ 1¼” 166 ¼

15. Ideal Body Weight (IBW) • If you don’t like the IBW number based upon your height, because it seems too drastic or not realistic, or maybe not even healthy for you, pick a number relatively close to your ideal body weight number. • Keep in mind, ideal body weight doesn’t mean IDEAL, in the sense of perfect - it means ideal in the sense of healthy, fitting your frame without strain. • Think about your number and choose your IBW. What is your IBW? __________ Write down and hand in your IBW.

16. In your notebooks, write down yesterday’s daily food intake. Did you engage in any physical activities yesterday? Wednesday, October 30, 2013 BE PREPARED TO SHARE!

17. Today’s Objectives • Identify how many calories one needs on a daily basis. • Identify one’s specific caloric limit.

18. Nutritional Review • Define IBW? • How does IBW affect one’s overall health? How many of us think like this?

19. IBW for Women • Medline Plus, a division of the National Institutes of Health, has developed a simple formula that will allow you to quickly calculate your ideal body weight. • If you are a woman aged 20 or older, start with 100 pounds for your first 60 inches in height (five feet tall). Add five pounds for every inch that your height exceeds five feet. • If you are five feet six inches, for example, your ideal body weight is 130 pounds. The formula assumes an average-sized body frame. • If your body frame is smaller or larger than average, you will need to adjust the estimate it produces. Do you think this is accurate?

20. IBW for Men • If you are a man aged 20 or older, start with 106 pounds for your first 60 inches in height (five feet tall). • Add six pounds for every inch that your height exceeds five feet. • If you are five feet 10 inches, for example, your ideal body weight is 160 pounds. Do you think this is accurate?

21. IDW Calculations

22. Converting the IBW Number to a Caloric Number • Today, we are now going to figure out how much we can consume within a 24 hour day to reach your IDW weight. • To do this, we must convert that ideal body weight number into a calorie number. • That calorie number will be our caloric limit (just like a weight limit) because….. Weight is strictly a function of calories.

23. What is a calorie? • What is a calorie? • A calorie is the amount of heat or energy produced and used during a body process, such as breathing, circulating blood, walking, growing hair and nails, exercising, making urine, etc. • All body functions require energy, and the calories provide this energy, and food and drink are our calorie sources. Food / Drink = Calories = Energy

24. IDW and Caloric Limit • Using the IDW you picked yesterday, let’s identify how many calories you need per day. IBWCaloric Limit 100 1364 101 ¼ 1381 102 ½ 1398 103 ¾ 1415 105 1432 106 ¼ 1449 107 ½ 1466 108 ¾ 1483 110 1500 111 ¼ 1517 112 ½ 1534

25. IDW and Caloric Limit IBWCaloric Limit 113 ¾ 1551 115 1568 116 ¼ 1585 117 ½ 1602 118 ¾ 1619 120 1636 121 ¼ 1653 122 ½ 1670 123 ¾ 1687 125 1704 126 ¼ 1721 127 ½ 1738 128 ¾ 1755 130 1772

26. IDW and Caloric Limit IBWCaloric Limit 131 ¼ 1789 132 ½ 1806 133 ¾ 1823 135 1840 136 ¼ 1857 137 ½ 1874 138 ¾ 1891 140 1908 141 ¼ 1925 142 ½ 1942 143 ¾ 1959 145 1976 146 ¼ 1993 147 ½ 2010 148 ¾ 2027 150 2044

27. IDW and Caloric Limit IBWCaloric Limit 151 ¼ 2061 152 ½ 2078 153 ¾ 2095 155 2112 156 ¼ 2129 157 ½ 2146 158 ¾ 2163 160 2180 161 ¼ 2197 162 ½ 2214 163 ¾ 2231 165 2248

28. IDW and Caloric Limit IBWCaloric Limit 166 ¼ 2265 167 ½ 2282 168 ¾ 2299 170 2316 171 ¼ 2333 172 ½ 2350 173 ¾ 2367 175 2384

29. In your notebooks, write down yesterday’s daily food intake. Be as detailed as possible, we will be using this information. Monday, November 4, 2013

30. Warm – Up Thoughts: Does Eating Healthy Cost More?

31. IDW and Caloric Limit • Let’s recall... • What was your daily caloric limit? • Over the weekend, did you exceed this, reach it, or stay below your limit? • Let’s add up your food consumption and see how it compares. Click

32. IDW and Caloric Limit • Now you know how many calories, per day, you can eat and drink. • Consuming this number of calories will take you to the weight that you desire. Note: Your caloric number, will be relatively accurate. IF your body is functioning as it should - no thyroid problems or other metabolic disorders, etc.

33. IDW and Caloric Limit • If we take in just the number of calories that we REALLY NEED, we will reach IBW. The following is an example: • Remember 3500 calories = 1lb of fat

34. IDW and Caloric Limit Let’s say you are 5’4 ½’’ tall and currently weigh 232 ½ pounds but you should weigh 122 ½ pounds. To reach 122 ½ pounds you only need to consume 1670 calories/day. But at 232 ½ pounds you are consuming 2724 calories/day. The body needs 2724 calories to carry 232 ½ pounds. If you only give the body 1636 calories to do the job – the body will have to go to the storage deposits of fat to get the rest of the needed calories.

35. IDW and Caloric Limit 2724 - 1636 = 1088 calories will come out of your storage deposits – your fat. Yea! You will burn that fat and see it reduce very quickly becauseso, if you are taking 1088 calories from your fat store every day, then you will lose 1 pound every 2 ½ days, initially. Now, as you get closer to IBW, it takes longer to lose that 1 pound – and that’s too lengthy to explain here – but cheer up, exercise can help us get there faster.

36. IDW and Caloric Limit • Now, it’s not good enough just to get to IBW, we want to get to IBW in a healthy manner, and the number of calories is just one part of the journey. So what’s the next part? Identify one plan of action you are going to make today to consume your caloric limit. This plan must be handed in prior to leaving!