Eat To Lose Weight
Session 4
Sacred Heart Wellness Series
Beth McKinney, MSEd, RD, CHES
Checking in: Monitoring
What are you noticing about your eating?
Hunger
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Why you eat
Stomach hunger
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you should eat when you are hungry
skipping meals increases hunger
too much hunger leads to overeating
Head hunger
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= the great unknown…or not...
Emotional Eating
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What are the typical emotions that trigger
eating for you?
This is serving a purpose (not hunger)
The scenario:
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you get emotional, then you eat
The In-Depth Scenario
The In-Depth Scenario
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Something Happens
You Think About It
You Get Emotional
You Respond (Eat)
Breaking The Chain
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Something Happens
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You Think About It
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Thought changing
Positive self-talk
You Get Emotional
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Prevent it from happening
Lessen the emotion
You Respond
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Plan
Visibility, availability
Goal Setting
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Long term
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more global
think of this as a “result”
Short term
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more behavior oriented
must be measurable to work
Goal Attributes
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Positive
Specific
Under your control
Achievable
Important to YOU
Sample Goals
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I will walk at least 10 minutes 3 times/week
for 2 weeks
I will eat 1/2 cup ice cream at least 3
times/week for 2 weeks
When I get a craving at night and want to
eat, I will wait 5 minutes before deciding
what to eat - using the microwave timer to
keep track
“Goal Ladder”
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I will start water aerobics classes
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I will check out where water classes are held and the
prices by May 18
I will observe a class the following week
I will purchase a swim suit that week
I will start by taking classes at least once/week for 2
weeks by June 28
Vitamins/Minerals
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Basic vitamin/mineral information.
Vitamins and energy.
Do you need to take a vitamin pill?
What about phytonutrients (plant substances)?
40+ vitamins and
minerals are known.
New substances are
being researched.
Metabolize your food.
Make energy
Build muscle and bone.
Use your brain.
Vitamins
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Regulators:
Partner with enzymes that
make reactions happen in
your body
Water Soluble:
B complex and C are
carried in blood stream,
excreted in urine
Need to be regularly
replenished through intake
Fat Soluble
A, D, E, K dissolve in fat
and the body stores them
Minerals
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Part of many cells like
calcium in bones
Also a part of enzymes
RDA-DRI-AI-UL-DV-HUH?
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Dietary Reference Intake (DRI)
RDA or AI
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Recommended Dietary Allowances (RDAs)
Scientifically confirmed recommendation
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Adequate Intakes (AIs)
No RDA – not enough scientific information
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Tolerable Upper Intake Level (UL)
Maximum intake that likely won’t pose health risks
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Daily Values (DVs)
Based on old RDAs; used for food labeling
Vitamin A
Vitamin A
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Promotes normal vision, night vision
Promotes cell growth, important for
reproduction, embryo
Works as antioxidant
Deficiency: night blindness, dry scaly skin
Too much: toxic in liver
What are Antioxidants?
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Dietary substances including a handful of
nutrients that slow or prevent the oxidative
process
This prevents or repairs damage to your
cells
May also improve immune function
Include Beta Carotene, E, C, Selenium
Vitamin D
Vitamin D
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Under-represented in diet as you age
Promotes absorption of calcium and phosphorus
Helps deposit these minerals into bones/teeth,
making them stronger
Plays a role in cancer prevention and other
diseases
Deficiency: loss of bone mass
Too much: toxic to kidney
Where: sun, milk, cheese, eggs, salmon, fortified
breakfast cereals
Enriched vs. Fortified
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Enriched
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Adding back nutrients that were lost in
processing
B vitamins are added back to refined wheat
products
Fortified
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Adding nutrients that weren’t present originally
Enriched grain products are fortified with folate
Vitamin E
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After age 40, your body produces more free
radicals and fewer antioxidants
Vitamin E is the hardest antioxidant to get from
diet alone
Antioxidant, LDL, Heart Disease, Stroke
Deficiency: affects nervous system
Too Much: increased risk of bleeding
Where: vegetable oils, nuts, seeds
Vitamin K
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Helps blood clot
Makes proteins used by bones, blood,
kidneys
Deficiency: blood doesn’t coagulate
Too Much: blood clots faster
Where: body produces it, green leafy, small
amounts in many, many foods
What are B-Complex Vitamins
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A vitamin family with related roles in health
Thiamin (B1), riboflavin (B2), niacin,
Pyridoxine (B6), folate, Cobalmin (B12),
biotin, and pantothenic acid
B vitamins help your body produce energy
in your trillions of cells
What are B-Complex Vitamins
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A vitamin family with related roles in health
Thiamin (B1), riboflavin (B2), niacin,
Pyridoxine (B6), folate, Cobalmin (B12),
biotin, and pantothenic acid
B vitamins help your body produce energy
in your trillions of cells
Thiamin B1
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Helps produce energy from carbohydrates
in all body’s cells
Deficiency: fatigue, weak muscles, nerve
damage
Too much: body excretes
Where: whole grains, enriched grains, pork,
liver, organ meats
Riboflavin B2
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Helps produce energy in all cells
Helps change tryptophan into niacin
Deficiency: eye disorders, dry skin
Too much: excreted
Where: milk, dairy, liver, enriched
products, eggs, meat, green leafy, nuts
Niacin
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Helps body use sugars and fatty acids
Helps enzymes function normally
Helps produce energy
Deficiency: Pellagra – diarrhea,
disorientation, skin problems
Too much: flushed skin, rashes, liver
damage
Where: high protein foods – poultry, fish,
beef, peanut butter, enriched grains
Pyridoxine B6
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Helps body make amino acids
Helps turn tryptophan into niacin and seritonin
Helps produce insulin, hemoglobin, other
antibodies
Deficiency: convulsions, depression, nausea
Too much: nerve damage
Where: chicken, fish, pork , liver, whole grains,
nuts, legumes
B12
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B12 absorption decreases with age
Helps with red blood cell production
Deficiency: macrocytic anemia
Found in beef, chicken, fish and other
animal products
Folate
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Helps make new cells
Helps make hemoglobin
May protect against heart disease
Deficiency: neural tube defects, abnormal cell
division, abnormal red blood cells
Too much: masks B12 deficiency, affects certain
meds
Where: OJ, beans, spinach, broccoli, peanuts,
avocados
Vitamin C
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Helps produce collagen, a connective tissue
that holds muscles and bones together
Protects you from bruising, heals cuts
Helps absorb iron and folate
Deficiency: Scurvy – loose teeth, bleeding
gums
Too much: excreted
Where: citrus, fruits, vegetables
Calcium
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Under-represented in older population
Builds, maintains bones
Helps muscles contract and heart beat
Plays role in normal nerve function
Deficiency: poor bones, affects height
Too much: kidney stones, poor absorption of other
minerals
Where: dairy, dark green leafy, fish with bones,
fortified foods
Phosphorus
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Involved with energy metabolism
Major component of bones and teeth
Deficiency: bone loss, weak, pain
Too much: may lower the blood calcium
level
Where: almost all foods. Protein rich foods
contain the most. Cola, too
Magnesium
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Important component of over 300 enzymes
Part of bones – helps with bone strength
Deficiency: irregular heart beat, nausea,
weakness, mental disorders
Too much: excreted by kidneys
Where: legumes, nuts, whole grains
Potassium
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Helps regulate fluids and mineral balance,
blood pressure
Deficiency: muscle cramps, weakness,
appetite loss, nausea, fatigue
Too much: excreted
Where: fruits, vegetables, dairy, meats
Sodium
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Helps regulate fluids in and out of cells,
blood pressure
Helps muscles (including heart) relax
Deficiency: nausea, dizziness, cramps
Too much: fluid retention, swelling, HTN
Where: Processed foods account for 80% of
sodium in diet
Chromium
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Works with insulin to help body use glucose
Deficiency: mimics diabetes
Too much: not likely
Where: meat, eggs, whole grain, cheese
Iron
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Usually reduced in vitamins for older adults
Essential part of hemoglobin
Helps in brain development
Supports a healthy immune system
Deficiency: anemia, fatigue, infections
Too much: hemachromatosis – enlarged liver,
pancreatitis, diabetes
Where: meats/animal products, grains
Zinc
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Promotes cell reproduction, tissue growth,
and repair
Helps body use carbohydrates, protein, fat
Deficiency: appetite loss, sense of taste,
skin changes
Too much: impaired copper absorption
Where: meat, seafood, liver, eggs, milk,
whole grains
Phytonutrients
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Flavinoids
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Carotenoids
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Anthocyanins – antioxidant, cancer
Catechins – antioxidant, cancer
Beta carotene - antioxodant
Lutein - vision, cataracts, macular degeneration
Lycopene - prostate cancer, heart disease
Allyl Sulfides
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Cholesterol, immune system, HTN, cancer
Onion, garlic, leek, olives, scallions
More Phytonutrients
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Isoflavones
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Menopause, breast ca, bones
Soy products
Resveratrol
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Antioxidant, heart disease
Red grapes, red grape juice, red wine, peanuts
Vitamin/Mineral Pill
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One-a-day with 100% of RDA
“Silver” version
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For Men
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More B6, B12, Ca, Chromium, E, K, Phosphorus
No iron
Lycopene, B12
For Women
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More calcium
Be a Smart Shopper
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Check the label
Avoid megadoses
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If taking a larger dose, follow instructions
Look for USP on Label
Look for expiration dates
Beware of gimmicks
Store safely
Check with your doctor – especially if
taking other medications
References
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American Dietetic Association Complete
Food and Nutrition Guide, 2002
Mayoclinic.com
NIH.gov
http://www.surgeongeneral.gov/
www.nap.edu
What If
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There is no room for improvement in your
diet or activity?
You have genetics, metabolism, or
medication going against you?
There is room for improvement, but you
don’t want to change?
This is the “you” you will be?
Attitude Check
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Positive
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“Exercise is good for my health.”
“I feel good, have more energy, and I’m having
fun.”
Negative
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“I would rather die young and happy than go to a
fitness center.”
“I hate this.”
Parting Thoughts
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Knowing what is under your control
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How you determine success