Don’t Weight to Lose Power Pack Manual Don’t Weight to Lose Program designed and coordinated by Jacques Courseault Ryan Jupiter Executive Directors Melissa Adrouny Lindsey Bazzone Jaeson Courseault Amanda Feige Josh Orabone Kieran Stober Special Thanks to Pastor Fred Luter Franklin Avenue Baptist Church Tulane University School of Medicine Volunteers Timothy Harlan, M.D Corey Hebert, M.D Elma LeDoux, M.D Felicia Rabito, PhD City of New Orleans Health Department Tulane University School of Medicine Medical Student Government Student National Medical Association Reily Recreation Center Tanita Scales Contact us: [email protected] call 225-910-6123 or visit www.dontweighttolose.org The Need for Disease Prevention in New Orleans Hurricane Katrina, which made landfall near New Orleans on August 29, 2005, slammed not only the infrastructure of the city but also the personal lives of many New Orleanians. Before the devastation of Katrina, New Orleans was a city on the move to make improvements in government, business, and healthcare. However, the impact of Katrina exaggerated the city’s weaknesses and dramatically postponed any improvements that were being made. Now more than two years later, the city is dealing with issues that existed before the storm in addition to new challenges that have been presented in the wake of Katrina. Of these challenges, restructuring the healthcare system is at the forefront. Charity Hospital was the second largest hospital, which boasted the second best Level 1 trauma center in the nation. This hospital which served largely the uninsured African American population now stands vacant in downtown New Orleans. Because of this huge loss, many African Americans are not able to receive the healthcare that is needed. To make matters worse, the rates of uninsured have dramatically increased because many people have lost their jobs. In addition, many foreign workers are now in New Orleans without health insurance. Because of this increase in the uninsured population and decrease in hospitals, there simply are not enough beds to accommodate the healthcare needs of the city. Therefore, improvements need to be made in not only increasing healthcare availability, but also in preventative measures. Preventing and reducing the already high obesity rates in New Orleans can make a huge impact in reducing the dependency of the African American community on a bleak healthcare system. Of the many preventative measures that can be taken, reducing rates of obesity can drastically prevent many of the diseases that plague the African American community. According to the U.S Department of Health and Human Services, half of Americans are overweight or obese which are attributed to over 300,000 deaths per year. Healthcare costs in 2000 as a result of obesity reached $117 billion. Many studies have found that diseases related to obesity include but are not limited to heart disease, diabetes, cancer, sleep apnea, arthritis and reproductive complications. New Orleans, in particular, was ranked 7th in 2004 as the fattest cities in America. The CDC reports that 61.5% percent of New Orleans citizens are overweight or obese, 21% consume five or more fruits per day, and only 24.4% achieve the recommended level of physical activity. Clearly, obesity is a common health condition that if controlled can drastically reduced the chronic health conditions associated with it. Program Description Many studies have highlighted the advantages and obstacles associated with developing a church based health program, but few have researched the best methods and combined them into a single program. Don’t Weight to Lose is designed to incorporate the recommendations from previous studies in order to promote self-efficacy and long-term behavior change in terms of dieting and exercise habits. The main focus of the program is to gain maximum benefits in the least amount of time, because most of us have intensely busy schedules. Most importantly, the context of this program with Franklin Avenue Baptist Church provides the spiritual and community support necessary for healthy changes to be effective. Don’t Weight to Lose offers: 1. Biweekly lectures on topics focused on health and wellness 2. Group discussion about challenges and obstacles confronted 3. Body composition analysis 4. Blood pressure screening 5. Cardiovascular screening 6. Counseling session based on each individual’s assessment 7. Nutritional Advice 8. Arthritis Management Advice 9. Stress Management Advice 10. Home exercise Program with Equipment 11. Exercise and Nutritional Diaries 12. Email Newsletters 13. Workout DVD 14. Internet Activities Don’t Weight to Lose is intended for EVERYONE!!! Your participation includes a personalized wellness assessment by a health professional. So, bring your teens, parents, brothers, sisters and friends!!! Vision Worship through the experience of health and wholeness of mind, body and spirit. A health ministry responsive to the needs of the community. Mission Statement To initiate and maintain an effective long-term health program based on scientific research and the specific needs of the African American community in post-Katrina New Orleans. After all, no one ever hated his own body, but he feeds and cares for it… Ephesians 5:29 Topic One- Exercise Why is Exercise Important? Have you ever heard the expression "use it or lose it"? It's true! If you don't use your body, you will surely lose it. Your muscles will become flabby and weak. Your heart and lungs won't function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking! Helps Prevent Diseases Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process. Improves Stamina When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels much sooner from strenuous activity. Strengthens and Tones Exercising with weights, resistance bands other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. You not only feel better, but you look better, too! Enhances Flexibility Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help "loosen" those muscles, helping you feel more relaxed. Controls Weight Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you lose weight. Increasing muscle mass allows you to burn calories at rest! It's as simple as that. Improves Quality of Life Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life. Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life1. African Americans are the leading demographic of affected patients in 13 of the top 15 deadly diseases directly related to obesity2 61.5% are overweight or obese2 24% regularly exercise2 Exercise greatly reduces the risk of dying early because heart disease, diabetes or cancer! 1: Armand Tecco, January, 1999, 2:U.S Department of Health and Human Services Resistance Training The goal of resistance training is slow, step by step use of the body’s muscles so they get stronger. It has been shown that this type of training 2-3x per week builds and tones muscles and strengthens bones Resistance training should not be confused with weightlifting, power lifting or bodybuilding, which are very different types of strength training. Resistance bands are part of your Don’t Weight to Lose Power Pack and are a great way to strengthen and tone the body anywhere and anytime. Resistance bands are a good option to use for your workouts because they don’t cost much and let you do many different exercises at higher and higher levels. There are some limits to resistance bands because they can only be stretched so far. Weight Lifting Weight lifting is also a very effective means of strengthening muscles and bones. Weight lifting differs from resistance training because weights offer the resistance used in your workouts. Weight lifting offers more benefit to those who are more experienced in exercise and when the resistance provided by resistance bands is not enough. Weight lifting is less convenient than resistance bands because they are more expensive, take up space, and increase the risk of getting permanently injured. A weight lifting set will not be provided but advice on purchasing one is available. Less is More Believe it or not, working out too much can actually damage your body! 400 minutes a week is the normal recommendation for the amount of exercise you should get. Most people do not have that much extra time to exercise. This large amount of exercise will not allow your body to recover from previous workouts. Each time you exercise, your body is put under a certain amount of stress. In order to improve your fitness, your body needs time to improve from previous exercise by increasing muscular strength, endurance, and cardiovascular strength. It is better to exercise every other day to maximize your progress. What is SLOW BURN? The SLOW BURN workout is the best way to strengthen muscles in the shortest amount of time. We all have extremely busy lifestyles, and this workout is designed to help you get the ―biggest bang for your buck!‖ - SLOW BURN Reduces risk of injury Improves posture Increases the size of muscles Increases muscles endurance Promotes better recovery - Normal Recommendation High risk of injury Does not focus on posture Increases muscle size to an extent No focus on endurance Little rest between sessions How to do SLOW BURN USE 8 SECOND REPETITIONS (MOVEMENTS) Whenever performing a specific exercise you should make sure that: 1. Abdominal muscles and back muscles are tightened. 2. Each movement is SLOW AND NOT JERKY. Each movement (repetitions) should move at a count of 4 SECONDS DOWN, 4 SECONDS UP. Example- ―Down,1 Mississippi, 2 Mississippi, 3 Mississippi, 4 Mississippi, Up- 1 Mississippi, 2 Mississippi, 3 Mississippi, 4 Mississippi…..‖ DO 2 SETS OF 10 REPETITIONS (MOVEMENTS) Each exercise is performed 2 times. 10 repetitions (movements) are performed each time you do an exercise (2 sets of 10 or 2 X 10. Therefore, 20 total movements are done for each exercise group. Example- 20 total pushups are done, but are broken up into 2 sets of 10. It’s that simple! Things to ALWAYS DO: - Stand up straight - Breathe Correctly- In other words, make sure you COUNT as discussed above EVERY TIME!!! Your muscles need oxygen, so make sure you breathe! - MOVE SLOWLY - Drink water during workout. AVOID SPORTS DRINKS WITH HIGH FRUCTOSE CORN SYRUP. - STOP if you feel dizzy or nauseated!!! - Last movement should be ―everything you got!‖ What to do when your workout becomes too easy - - When you can easily perform 2 set of 10 then it is time to increase the resistance to make sure that you improve. o How to improve with resistance bands: Will be discussed with each exercise o How to improve with weights: Increase the weight by 2.5 to 5 pounds Your goal after increasing resistance should be to find a point where you can do the first set of 10 repetitions, but in the second set you should only be able to do 8-10 repetitions. Your last movement should be ―everything you got!‖ Materials needed: (Don’t Weight to Lose Power Pack) - Resistance Bands - Yoga Mat or Carpet - Chair or Step - Water Exercises Follow Schedules to see when to perform given exercise. Biceps Group 2 Hand Bicep Curl Isolated Bicep Curl- Using one hand at a time 1. Stand with one foot in the middle of the resistance band, or two feet at shoulder width apart to make it harder. 2. Stand up straight. Your elbows should remain stable, in a fixed position, next to your sides. 3. Under control, lift your hands directly up while focusing on your biceps. This should take 4 SECONDS. 4. Stop when your hands are at the level of your chest. 5. Lower your hands back down, stopping just before your elbows are straight. This should take 4 SECONDS. 1. Stand with one foot in the middle of the resistance band. If this is too easy, put your foot on the band closer to the hand that you are moving. 2. Stand up straight. Your arm should be to your side with a slight bend. 3. Under control, bend your hand up to your shoulder. This should take 4 SECONDS. 4. Stop when your hands are at the level of your chest. 5. Lower your hands back down, stopping just before your elbows are straight. This should take 4 SECONDS. Triceps Group Triceps Dips Triceps Extension 1. Begin sitting on a step or chair with hands next to thighs. 2. Balance on your arms, moving backside in front of the step with legs straight (harder) or bent (easier). 3. Bend the elbows and lower body a few inches, keeping the shoulders away from your ears and the elbows parallel to one another, going no lower than 90 degrees. This should take 4 SECONDS. 4. Push back up to starting position. This should take 4 SECONDS. 5. If you have any wrist or shoulder problems, skip this exercise. 1. Begin by standing with one foot on the band. Use right foot is working right arm, left foot with left arm. 2. Make sure your elbow is pointing directly in front 3. Straighten you arm to the ceiling. This should take 4 SECONDS. 4. Return to starting position. This should take 4 SECONDS. Abdominal/Back Group Pilates Crunch - Total abs and Back 1. Lay on Yoga mat or carpet with your back flat on the ground. 2. Keep legs straight (easiest) or bend knees and place feet flat on the ground (hardest). 3. Extend your hands out in front of you. 4. Slowly tighten your abs and back and move your upper body into a sitting position. This should take 5 SECONDS. 5. Slowly return back down to the floor until the top of your back touches the ground. This should take 5 SECONDS. Try not to rest for too long between sets. 6. Repeat 10 times. Leg Lifts – Lower abs 1. Lay on Yoga mat or carpet with your back flat on the ground. 2. Keep legs straight. 3. Place hands under buttocks to help support back. 4. Slowly lift your legs while keeping them straight. Lift until legs make an ―L‖ to the floor. This should take 5 SECONDS. 5. Slowly return legs back down to 1 inch above floor. This should take 5 SECONDS. 6. Repeat 10 times. Shoulder Group Side Shoulder Raise Front Shoulder Raise 1. Stand with one foot in the middle of the resistance band, or two feet at shoulder width apart for increased resistance. 2. Stand up straight. The palm side of your hand should face the side of your legs. 3. Under control, lift your arms to the side with a slight bend in your elbows. 4. Stop when your hands are even with your shoulders. This should take 4 SECONDS. 5. Lower your hands back down to your side. This should take 4 SECONDS. 1. Stand with one foot in the middle of the resistance band, or two feet at shoulder width apart for increased resistance. 2. Stand up straight. The palm side of your hand should face the front your legs. 3. Under control, lift your arms to the front with a slight bend in your elbows. 4. Stop when your hands are even with your shoulders. This should take 4 SECONDS. 5. Lower your hands back down to your side. This should take 4 SECONDS. Lower Body Muscles Group Squats- Total lower body workout Vertical Lunges- Total lower body workout 1. Stand with one foot in the middle of the resistance band, or two feet at shoulder width apart for increased resistance. 2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height. This should take 4 SECONDS. 3. Return to the starting position. This should take 4 SECONDS. 1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold each end with your hands. 2. Start position: Feet should be positioned at a staggered stance with head and back straight. 3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. This should take 4 SECONDS. 4. Return to start position. This should take 4 SECONDS. Chest Group Push up- Chest, shoulders and Triceps 1. Lay on your stomach on the floor or other hard surface that's able to support your body weight. Keep your feet together. 2. Place your hands under your shoulders with your palms on the ground. Curl your toes upward (towards your head) so that the balls of your feet touch the ground. Beginner Pushup- Place your knees on the floor instead of your toes. 3. Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet (or knees if beginner). This should take 4 SECONDS. 4. Lower your body to the ground until your elbows form an "L" shape. Keep your head facing forward. Try to have the tip of your nose pointed directly at the ground. This should take 4 SECONDS. 5. Repeat steps 4 and 5 for the remainder of the exercise. Exercises to do EVERY TIME Calf Raises Superman – Lower back 1. Find a raised step, preferably with a railing or other object you can hold onto for balance nearby, if needed. 2. Stand on the step with your heel and arch hanging off the back of the step; keep just the ball of your foot and toes on the step. 3. Raise up on your toes as high as you can in a slow and controlled manner. This should take 2 SECONDS. 4. Pause for a second at the top. 5. Slowly return to your original position. Don't dip the heel below the level of the step. This should take 2 SECONDS. 6. Repeat 10 to 50 times per leg, only exercising one leg at a time. 1. Lie face down on the floor, legs together and straight, arms straight and extended above your head. 2. Keeping limbs straight (but not locked) and body stationary lift your arms and legs up toward the ceiling to form a gentle curve with your body. 3. Hold for 15-45 counts. *Don't hold your breath! Try to keep breathing steady and even. Beginners: Hold for fewer counts and don't raise legs/arms quite as high. Variations: You can do this seated if your ankle is healing from an injury. For more of a challenge, step on a resistance band and hold the handle in your hand on the same side you're raising your calf. Why does Soreness occur? Muscle soreness is a common reason why many don’t continue exercise programs. It usually occurs within one or two days of initiating or improving a workout program. It is not completely clear why muscle soreness occurs but most theories suggest that soreness can be caused by micro-tears in muscle fibers and/or waste metabolites. Most people will experience soreness especially if you have never exercised before. DON’T BE ALARMED, it’s natural process! Just make sure that if you experience too much soreness to the point where you cannot function, then contact your physician. P.R.I.C.E Prevention: Don’t overdo it! Rest- DO NOT EXERCISE THE SAME MUSCLES ON CONSECUTIVE DAYS! Ice the affected area for 15-20 minutes 4x a day until soreness is controlled. Place a paper towel between the ice and skin to prevent frostbite. Compression: If it is a joint that is sore, such as an ankle, knee, or elbow wrap the joint with an ACE bandage or other type of brace. Make sure that your hand or foot does not become numb, tingle, or loose color. If it begins to feel or look this way, then loosen your bandage or Elevation: Elevating the affected limb will reduce the swelling which is what is most likely causing the soreness from pain. Keep the affected limb above the level of your heart. Once again, if the soreness is to a point that you can’t continue your daily activities please seek help from a physician. Stretching Regular stretching is a powerful part of any exercise program. Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching. Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls — especially as you age. One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising. Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries. Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains. Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress. Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough. Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain. Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch. Relax and breathe freely. Don't hold your breath while you're stretching. Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight. Stretching essentials Ready, set, stretch! Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. How often to stretch is up to you. As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day. Know when to exercise caution Exercise: 6 benefits of regular physical activity Need motivation to exercise? Here are six ways exercise can improve your life — starting today! And there's more. Regular exercise can help you prevent type 2 diabetes, osteoporosis and certain types of cancer. Exercise Benefits! 3. Exercise helps you manage your weight. - Improves Mood Combats Disease Controls Weight Strengthens heart and lungs Promotes Sleep Is fun! 1. Exercise improves your mood. Need to blow off some steam after a stressful day? A workout at the gym or a brisk 20minute walk can help you calm down. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your selfesteem. Exercise even reduces feelings of depression and anxiety. 2. Exercise combats chronic diseases. Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing lowdensity lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too. 4. Exercise strengthens your heart and lungs. Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy. 5. Exercise promotes better sleep. A good night's sleep can improve your concentration, productivity and mood. And, you guessed it; exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The timing is up to you — but if you're having trouble sleeping, you might want to try late afternoon workouts. The natural dip in body temperature five to six hours after you exercise might help you fall asleep. 6. Exercise can be — gasp — fun! Looking for an activity that suits the entire family? Get physical! Exercise doesn't have to be drudgery. Take a ballroom dancing class. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts! - The Mayo Clinic What is FAST PACE? The FAST PACE Workout allows you to reap the maximum benefits of your cardiovascular workout in the minimal amount of time. A cardiovascular workout (cardio) includes walking, running, biking and other exercises that cause you to breathe hard or fast. Breathing harder or faster helps to strengthen your heart and lungs. The goal of the FAST PACE Workout is to exercise as hard as you can for a duration of 20 minutes. This method is beneficial because it forces your heart and lungs to operate at a higher level which promotes improvement. Walking or running faster will burn more calories that will help manage weight better. Slowly exercising at a slow pace does not allow one to maximize the benefits of cardiovascular exercise. Your body adapts quickly to slow exercise which allows it to use less energy. Therefore, step up the pace so your body can burn those calories quicker! The Workout Exercise (run, jog, walk, bike, etc.) at a pace that will keep your heart rate in the range of 6585% of your Maximum Heart Rate for 20 minutes. How do I find my Heart Rate? Take your pulse for 15 seconds then multiply it by 4 to get your heart beats per minute/ Example: 20 beats in 15 seconds= 20 X 4= 80 Beats per Minute 220-AGE X 50-85%= Target Heart Rate Example: AGE= 45 years old 220-45= 175 175 X 50-85%=88-149 beats per minute Therefore, when exercising this 45 year old should have a heart rate of 88-149 for 20 minutes to maximize cardiovascular benefits. The higher the better. Use the following table to calculate your Target Heart Rate during exercise: Age Average Maximum Heart Rate 100 % Target HR Zone 50–85 % 20 years 100–170 beats per minute 200 beats per minute 25 years 98–166 beats per minute 195 beats per minute 30 years 95–162 beats per minute 190 beats per minute 35 years 93–157 beats per minute 185 beats per minute 40 years 90–153 beats per minute 180 beats per minute 45 years 88–149 beats per minute 175 beats per minute 50 years 85–145 beats per minute 170 beats per minute 55 years 83–140 beats per minute 165 beats per minute 60 years 80–136 beats per minute 160 beats per minute 65 years 78–132 beats per minute 155 beats per minute 70 years 75–128 beats per minute 150 beats per minute Examples of Cardiovascular Exercise: - Running Jogging Walking Rowing Group Exercise Classes - Biking Elliptical Machine Jumping Rope Hiking Swimming Get 10,000 steps per day!!! At the office: Stand up while you are talking on the phone Take regular breaks to stretch and take a short walk Keep a pair of walking shoes in the car and walk during lunch Take the stairs instead of the elevator Park your car further away from the entrance Instead of phoning or emailing, walk over to a co-worker and talk in person Brainstorm about project ideas while taking a walk Participate in or start a recreation league at your company Get a membership at a local gym Always carry your gym bag full of workout clothes just in case you get a meeting cancellation At home: Take a walk after dinner with your spouse or significant other Reorganize a closet Wash the car Do gardening and yard work Listen to music while you do your chores and throw some dance moves into your cleaning regimen Cook an extravagant meal (low fat of course) Take your dog for a walk Do some type of task while you are watching your favorite TV program Use exercise videos at home Take a jump rope and some exercise bands in your suitcase for a quick hotel room workout Plan your whole day out, including when you will be able to fit in some physical activity Go sightseeing on foot instead of on wheels On the town: Walk or ride your bike to do errands in the neighborhood Meet a friend to walk in the morning Go to a nearby park with your family to shoot some hoops Walk at your local mall Window shop after a huge dinner If you are able to walk to work, do so Walk the golf course instead of using a cart On the road: Take a walk around the airport while waiting for your flight Use fitness centers and pools at hotels while traveling - www. howtobefit.com Topic Two- Nutrition NUTRITION: The Main Components of a Healthy Diet By Kieran Stober If eating healthy were easy, you wouldn’t be here right now. In the society we live in, you can’t just wake up one day and say, ―From here on out, I’m gonna start eating healthy!‖ There are many too obstacles, from misinformation, expense, time constraints, and, of course, your body’s natural instinct to crave unhealthy food, that stand in your way. At Don’t Weight to Lose, we know how difficult it is to eat healthy, especially in a city where fatty, salty foods are prevalent and the culture revolves around eating these foods. We are aware of the challenges that you face on a daily basis and have created a program with the nutritional struggles of a New Orleanian in mind. While the main goal of our program is to help you lose weight, we also provide advice that will help reduce your risk of disease and improve your overall health. The simplest concept of a healthy diet is arguably the most complicated to actually follow: portion control. Weight loss is equal to calories IN minus calories OUT. Exercise takes care of calories out, but what you eat is calories in. This means that you need to eat less to lose weight. As hard as it is to do, you must attain the will power to eat substantially less than you do now. Try taking your normal plate size and approximately cutting it in half. This will substantially decrease your calories IN and help you lose weight. With that being said, we also need to change what we eat. Our diet program revolves around a specific diet that has shown by medical research to improve overall health in various ways: The Mediterranean Diet. This diet was discovered by medical researchers when studies showed that people inhabiting the Mediterranean region (those countries bordered by the Mediterranean Sea) tended to have lower incidences of the diseases that are the leading cause of death in the Western world, like heart disease, stroke, diabetes, etc. This lead to characterization of the main components of the Mediterranean diet and medical research to see if individuals who changed their diet to a Mediterranean style diet actually got healthier. The end results showed the adherence to the Mediterranean diet helped people lose weight, but also decreased mortality from all causes. This means that people who are able to strictly follow the Mediterranean diet suffer less from the most common causes of death in this country. The Mediterranean diet has 6 main components: 1) Vegetables Eat as much as possible then eat more 2) Legumes Beans, peas, lentils and peanuts. That means eat more chili, red beans, white beans, black eyed peas, etc. 3) Fruits and Nuts Great snack items; also eat as much as you can 4) Better fats Olive oil and Canola oil instead of butter, lard, Crisco or vegetable oil 5) Better Carbohydrates Whole grains instead of processed grains: Oatmeal, wheat bread, brown rice, wheat pasta 6) Low fat dairy (sparingly) Eat less dairy and choose low fat yogurt, milk, and cheese for the dairy you eat 7) Fish Eat less beef and pork; Eat lots of fish and chicken instead 8) Moderate alcohol intake 1 glass of wine/beer per day improves overall health, but drinking more than that is bad for your health Using these criteria, Don’t Weight to Lose has adapted five specific areas of your diet where you can make changes in order to better adhere to the components of the Mediterranean diet: Fats If you are like most Americans, you probably share the two problems that we all have in regard to fat intake: we eat too much and the wrong kinds. First of all, the Western diet includes too many foods that are high in fat. Fried foods, potato chips, frozen dinners, foods made with pork fat, buttery sauces, gravy, sausages, creamy salad dressings are all examples of foods that have way too much fat. Fat is an energy dense-molecule that stores tons of calories. So, foods high in fat are inevitably high in calories. Thus, to lose weight, it is best to avoid foods that are high in fat. Secondly, we tend to eat the wrong kinds of fats (bad fats). Bad fats, like saturated fats and trans fats, tend to raise your LDL cholesterol and Triglyceride levels (a measure of fats circulating in your blood stream). LDL is your bad cholesterol, and can buildup on the walls of your arteries increasing your risk of heart attack or stroke. On the other hand, good fats, like polyunsaturated fats, monounsaturated fats, and Omega-3 fatty acids have various beneficial effects on your cardiovascular health. For example, studies have shown that replacing bad fats with good fats can raise your HDL (good cholesterol) and lower your LDL (bad cholesterol), thus protecting your blood vessels from atherosclerosis. A good way blood sugar control and better digestion, since you will also be taking in more fiber. to start eating the right fats is to stop using butter, margarine, Crisco, bacon fat, lard, pork fat, or vegetable oil in your cooking and replace it with good oils like olive oil, canola oil, peanut oil, safflower oil, walnut oil, or sesame oil. The latter oils have a higher percentage of unsaturated fats and can be used in any recipe that calls for the formerly mentioned bad fats. Fiber Carbohydrates Carbs are a hot topic in nutrition because of the Atkins diet craze, which has successfully proven to help people lose weight, with one catch—they are rarely able to stick with it. Unlike proponents of the Atkins diet would have you believe, all carbs are not bad. In fact, like with fats, our problem with eating carbs is two fold: too much and the wrong kind. Meals with lots of carbohydrates tend to be higher in calories, so it is a good idea to eat less carbs to help lose weight. However, you don’t have to eliminate them. Instead, make sure you are eating the right carbs. This is where whole grains come in. Whole grains are natural carbohydrates that have been minimally processed after harvesting so that most of the grain is still intact. Unfortunately most of the grains that we normally eat, like white rice, white bread, enriched white buns, anything baked with enriched white flour, and instant oatmeal are processed so that only the starchy inner portion of the grain remains. This not only decreases the content of vitamins and minerals in the grain but also makes it so that your body instantly converts it into sugar in your blood, rapidly raising your blood sugar and causing various changes that result in fat storage. Thus, it is better to eat whole grains, like whole (or 1-minute) oats, brown rice, wheat bread, couscous, and barley. Substituting these grains will mean better This is another area where Americans are lacking. Studies have shown that most Americans do not eat the recommended 2030g of fiber per day. Fiber is a nondigestible carbohydrate present in natural foods. Fiber improves digestion, helps lower cholesterol, slow blood sugar increase, and helps eliminate fats. Legumes, whole grains, fruits and vegetables are all naturally high in fiber. A good rule of thumb is unprocessed foods are always higher in fiber than their processed counterpart. To increase your fiber intake, eat more legumes, fruits, vegetables, and replace your processed grains with whole grains. Vitamins/Minerals Fruits and vegetables, as we have all been told by grandmothers, aunts, fathers, and mothers, are good for you. They are naturally low in calories, and provide vitamins, minerals and antioxidants that you need for the millions of chemical reactions going on throughout your body. Antioxidants, in particular, help to detoxify harmful and damaging chemicals that can cause cancer in your body. You probably don’t eat enough fruits and vegetables, so you need to try to find ways to incorporate more into your diet. Try eating fruit with every breakfast, and taking another with to work for a snack. Eat large helpings of vegetables at both lunch and dinner if possible. If you can, try to find fruits and vegetables that are locally in season, as these will taste the best and have the highest nutritional content. For example, eat strawberries and citrus during the early Spring. Proteins Proteins are broken down by your body and then used to construct our own proteins. Americans take in plenty of protein, but we eat the wrong kinds. Dairy products, which are high in protein, have a lot of saturated (bad) fat. Eat low fat dairy and eat it spairingly. We also eat way too much beef and pork, which are both very high in saturated fat and cholesterol. Instead, we should try to eat more fish, chicken, and legumes, all of which are high in protein, but do not have such high levels of saturated fat. Fish, especially certain kinds of fish—like tuna, salmon, mackerel, herring, and lake trout have high levels of Omega-3 fatty acids which have beneficial effects on cardiovascular health. Legumes are a hearty, low fat food that can be eaten as a healthy substitute for meat that will fill you up. Try to eat fish two or three times a week and eat chicken, legumes, low fat dairy and eggs as your other main protein source. Keep pork, beef, and regular dairy products to a minimum (yes, I’m sorry, that does include bacon). By addressing the above mentioned areas of your diet you will be able to more closely adhere to the Mediterranean style diet, resulting in weight loss and improved overall health. Most of the items mentioned are things that you already eat, you probably just have to adjust the relative quantities and make certain substitutions. The Don’t Weight to Lose program is geared to help you make long term changes to your diet, so it may take you months to years before you are able to completely change the way you eat. Lifestyle changes are hard to make, so don’t get discouraged by the struggles that you will encounter as you try to eat healthier. We are not just with you for these 8 weeks, but we are also available by email, through our website, and subsequent follow up sessions to help you with your specific needs for months and years to come. Good luck!! Topic ThreeWeight Management Successful Weight Loss: Top 10 Tips on What Works and Why By Kathleen Goodwin, RD For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most popular diets are unsuccessful in the long run because they fail to address the multifaceted nature of what successful, permanent weight loss entails. 10 Strategies for permanent weight loss 1. Exercise is essential for weight loss It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. Follow the SLOW BURN and FAST PACE workouts and you will be fine! This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining an intramural sports league, participating in outings, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become "hooked." 2. Weight loss and weight training We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn. Muscle is active tissue, fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. 3. Keep a diary for triggers that hinder weight loss Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. 4. Stay focused on being healthy, not on becoming thin Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mind set to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health. 5. Find out why you overeat All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area. 6. Weight loss support: join a weight management group A big key in long term weight control comes from receiving encouragement and support from others. 7. Weight loss and portion control With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed. 8: Lose weight slowly with small changes Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Strive for a weight loss of no more than 1-2 pounds per week. One pound of weight is equivalent to 3500 calories. By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week. 9. Eating slowly can lead to weight loss Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. 10. Weight loss through eating less fat but do it wisely We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fatfree products will not. Topic Four- Stress Management How to Reduce, prevent, and Cope with Stress If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. The goal of stress management is to bring your mind and body back into balance. By adopting a positive attitude, learning healthier ways to cope, and changing the way you deal with stress, you can reduce its hold on your life. Taking charge of stress Operating on daily red alert comes at the high price of your health, vitality, and peace of mind. But while it may seem that there’s nothing you can do about your stress level—the bills aren’t going to stop coming, there will never be more hours in the day for all your errands, your career will always be demanding—you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. Stress management strategy #1: Avoid unnecessary stress Learn how to say ―no‖ – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. plate, then drop tasks that are least important if possible. Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. Reduce your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your How Resilient Are You? Your ability to handle and bounce back from stress depends on many factors. See ―Factors that help stress‖ and use Stress Reduction Kit if needed! Factors that help stress!!! - Belief in God Healthy body Optimistic attitude Strong support system Ability to adapt to change Ability to handle unpleasant emotions Confidence in yourself Sense of Control Stress management strategy #2: Alter the situation If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem is avoided in the future. Often, this involves changing the way you communicate and operate in your daily life. Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground. Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead, you can avoid these stress-inducing pitfalls. Time management tips to reduce stress Create a balanced schedule Don’t over-commit yourself Prioritize tasks Break projects into small steps Delegate responsibility All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result. If a large project seems overwhelming, make a step-bystep plan. Focus on one manageable step at a time, rather than taking on everything at once. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process. stronger.‖ When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. Stress management strategy #3: Accept the things you can’t change Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. Look for the upside. As the saying goes, ―What doesn’t kill us makes us Share your feelings. Talk to a trusted friend or make an appointment with a therapist Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. Stress management strategy #4: Adapt to the stressor If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with ―good enough.‖ Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective. Stress reduction tips Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by making healthy lifestyle choices and taking care of yourself. If you regularly make time for rest and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come. Nurture yourself Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. Adjusting Your Attitude How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts. Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. Keep your sense of humor. This includes the ability to laugh at yourself. Source: National Victim Assistance Academy, U.S. Department of Justice Healthy Stress Reducers Spend time in nature. Talk to a supportive friend. Sweat out tension with a good workout. Do something for someone else. Write in your journal. Take a long bath Go for a walk Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Take a yoga class. Listen to music. Watch a comedy Adopt a healthy lifestyle Stress Relief Techniques Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension. Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind. Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. You can control your stress levels with relaxation techniques that evoke the body’s relaxation response, a state of restfulness that is the opposite of the stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and relaxed. Making a stress management plan Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress. Look closely at your habits, attitude, and excuses. Do you explain away stress as temporary (―I just have a million things going on right now‖) even though you can’t remember the last time you took a breather? Do you define stress as an integral part of your work or home life (―Things are always crazy around here‖) or as a part of your personality (―I have a lot of nervous energy, that’s all‖). Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Start a stress journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. Write down: What caused your stress (make a guess if you’re unsure)? How you felt, both physically and emotionally. How you acted in response. What you did to cope or feel better. log, you will begin to see patterns and common themes. Your journal may help you see that you don’t really have that much to worry about, or it may bring overlooked problems to light. Whatever your discoveries, your stress journal should help you establish a plan for moving forward. Evaluate your coping strategies Think about the ways you cope with stress. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem. These coping strategies may temporarily reduce stress, but they cause more damage in the long run. Putting your worries on paper has a marvelous way of clarifying things. As you keep a daily Unhealthy ways of coping with stress Smoking Self-medicating with alcohol or drugs Using sleeping pills or tranquilizers to relax Overeating or eating too little Sleeping too much Procrastinating Withdrawing from friends, family, and activities Filling up every minute of the day to avoid facing problems If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find ones that do. Learn positive ways to deal with stress There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, accept, or adapt. Since everyone has a unique response to stress, there is no ―one size fits all‖ solution to managing it. No single method works for everyone or every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control. -www.helpguide.org Copyright 2009, All Rights Reserved. Don’t Weight to Lose.
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