diploma in weight loss...diploma in weight loss part i @shawfits presented by: sarah devine course...
TRANSCRIPT
Diploma in Weight Loss Part I
@ShawFitS
Presented by:
Sarah Devine Course Educator
BS Health EducationEQF Level 4 Personal Training
Lesson 8
Shopping & Planning Your Weight Loss
Lesson 7 You have learned what the Dawn effect is and
how this impacts our metabolism
You have gained the knowledge of how to plan a
healthy diet that suits your lifestyle
We explored the pitfalls that cause us to eat
calories unknowingly
You have increased your healthy eating habits
You have developed the skills to understand how
to make smart food swaps
Lesson 8 You will learn what causes mindless eating
You will gain the knowledge of how improve your
eating habits that lead to overeating
We explore the nutritional value of different foods
You will increase your knowledge on overall
healthy eating
ALL WEBINAR SLIDESALL BONUS LESSONS/
VIDEOSALL SUMMNARY NOTES
Let’s Begin
Our Food Choices
We make over 200
food decisions
a day
90% of them we
are unaware
of
The best diet is the one you don’t even know you are on
The only real weight loss diet is a healthy, whole food diet that adapts to YOUR lifestyle!
Mindless eating is classified as any reason other than hunger to eat
Sight, smell, stress, taste, texture, boredom, anxiety
No reason at all….
Conquer mindless eating
Should food be eaten for energy?
Food should be eaten for pleasure
‘’Food is a great pleasure in our life – not something we should compromise. We simply need to shift our surroundings to work
with our lifestyle instead of against it“~ Brian Wansink
Your eyes choose
Freezing vegetables
Minimise the microbial growth and spoilage
Plant enzymes are switched off for auto digestion
The nutrient content of frozen vegetables is roughly the same as fresh
Higher levels of Vitamin A and Beta-
Carotene
Lower levels of the antioxidant
lycopene
Raw Diet The Healthiest?
What about cooking vegetables
Heat causes a chemical and physical
change to food
1. Increases digestibility
2. Increase flavour
Cooked vegetables
Are any nutrients gained during cooking?
Cooking Tomatoes
Increases the amount of lycopene – the heat
breaks down the plant cell wall so you can
absorb the nutrients that are also bound to the
thick wall
Cooking Carrots
Increases their level of beta-carotene.
The body converts beta-carotene into vitamin A,
which plays an important role in vision, reproduction, bone growth and regulating
the immune system
Cooking increases nutrient content
• Buy little and often
• Freeze food you are not using for a
while
• Store fruit and vegetables in a low
temperature room
• Prepare fruits and vegetables just
before cooking
• Using a sharp knife for cooking
reduces disruption of cells
• Eat the skin of fruit and vegetables
Maximise Nutritional Content of Food
Eat smart
Forgotten calories in some foods
Food Calories
Ketchup ( 1 tbsp./15g) 15
Mayonnaise (1 tbsp. /15g) 100
Butter 15g 40
Fruit preservative 42
Two Sugar cubes 20
Olive oil (1 tbsp. /15ml) 80
I after dinner mint 30
Grated parmesan (5g) 22
1 cough sweet 40
Tip
Food Serving size Calories
White crust roll 50g 140
Brown bread 1 slice 70
Don’t guess
Portion size illusion
Mindless eating
Watch other factors
• Watch mindless eating
• Manage stress
• Don’t eat alone
• Eat until you are full not until the plate is empty
• Eat without distractions
• Eat sitting down not on the go
• Eat slowly put the fork down for a minute
Common mistakes when trying to lose weight unveiled
Don’t focus on scale weight
Why exercise is always beneficial
Keeps your heart healthy
Improves the immune system functioning
Releases Endorphins – the feel good hormone
150 MinutesModerate
75 MinutesVigorous
Muscle burns more weight than fat
Muscle mass and muscle tissue burns more calories, even at rest compared to fat mass
Muscle is metabolically active so requires energy in the form of calories even at rest
1 pound of muscle would burn 50 calories in a day spent at rest, while 1 pounds of fat would burn 2 calorie a day at rest
Calories needed to burn
55 Minute
200kcal
Sandwich
2 Hour
500kcal
15 Crisps
12 Minutes
160kcal
Glazed Doughnut
26 Minutes
190kcal
Pepperoni Pizza Slice
30 Minutes
324kcal
Chocolate Bar
52 Minutes
210kcal
Spiced Latte
40 Minutes
380cal
Cereal & milk
35 Minutes
150kcal
Iced cupcake
40 Minutes
380cal
500kcal/day =
1lb/0.45kg a
week
Be Careful Of Liquid Calories
An Hour After Drinking Coke
So What About
Diet Drinks
Juices
Don’t recommend purely liquid diets for weight loss
WHY?Most juices are missing fibre and protein, both are needed to help slower digestion of food and feeling satisfied therefore helping you to drop the
pounds
That said, enjoying a juice with a meal or as a snack can help you downsize—particularly if you're swapping a higher calorie snack with a
juice as the water and nutrient benefits are still in a juice
Smoothies or Blender Juices
1. Adding all your healthy fruit and vegetables into a blender is more recommended
2. Keep the fibre, vitamins and minerals and just add water
3. Going for more vegetables than fruits will help keep the fructose and calorie count down
4. Adding a bit of apple to sweeten ant recipe instead of sugar
5. Adding a natural yogurt especially to berries and banana is a much healthier satisfying desert
A Mean Green
2 broccoli stalks
2 medium apples
1/2 medium cucumber
2 stalks celery
1/2 medium lemon, peeled
½ lettuce head
1 Kiwi
(optional add barley grass for extra nutrients )
Combine all ingredients in a juicer. Alternatively, you could also combine them in a blender and add water to make a blender juice.
What's stopping you make the change?
Having expectations that are unrealistic
THOSE WHO THINK THEY HAVE NO TIME FOR HEALTHY EATING WILL SOONER OR LATER HAVE TO FIND TIME FOR ILLNESS
Course Complete
Course RecapWeek 1: Lesson 1 : Body Measurments & Blood sugar Balance
1. Blood sugar levels and cravings
2. Insulin resistance
3. How to reduce the carbohydrates digestion and absorption for balancing blood sugar
levels
Lesson 2 Hormones, Cravings and Metabolism
1. Missing Micronutrients
2. Metabolic Balance
3. Hormone Disruption
Course Recap
Week 2: Lesson 3 : Food Addiction and Binge Eating
1. Binge eating and anorexia
2. Common disorders and disease that result from an eating disorder
3. How to manage triggers and plan a more positive approach
Lesson 4 : Does Fat Make You Fat?
1. Why do we need fat in our body?
2. What are the different types of fat and their benefits?
Mono-unsaturated, polyunsaturated and essential fatty acids
3. Why too much fat can be harmful
Course Recap
Week 3: Lesson 5 :Digestive Health for Weight Loss
1. Why dieting doesn’t work
2. Why it is important to have good gut bacteria
3. What foods can benefit our gut flora and provide support for
bloating
Lesson 6 : Is Suagr a Drug?
Important
1. Why sugar is like a drug
2. Where the hidden sugars lie
3. What is the difference between processed and raw honey
Course Recap
Week 4: Lesson 7 : Factors Influencing Eating Habits and How to
Manage Them
1. Eating a breakfast is vital for health and weight loss
2. Managing blood sugars and insulin spikes
3. Looked at alternative foods that won’t sabotage your waist
Lesson 8: Shopping and Planning your Weight Loss
1. Mindless eating in different forms
2. Food composition for health
3. Implementing healthy eating
Almond Pumpkin Butter
Method 2 cups roasted almonds (unsalted)⅔ cup canned pumpkin1 Tablespoon chia seeds 1 teaspoon cinnamon1 teaspoon pumpkin pie spice1 teaspoon maple syrup¼ teaspoon sea salt10 drops vanilla
InstructionsBlend the almonds in a large food processor and process until they turn into almond butter (12-15 minutes)Through in the remaining ingredients and process until smooth (5 minutes)Store in the fridge and keep for up to a week
Thank You from the Nutrition Team
Thank you! From you educator