Graduate Student Colloquium

Eating Healthy and Staying Active as a Graduate Student

Nancy GellSamuel Logan

HEALTHY WEIGHT

NUTRITION PHYSICAL ACTIVITY

What Is BMI?What Is BMI?

•Body Mass Index (BMI) = weight (kg)/height (m)²•BMI is an effective screening tool; it is not a diagnostic tool •BMI between 25 and 29 (85th to 94th percentile) is considered overweight•BMI greater than 30 (95th percentile and above) is considered overweight

•Body Mass Index (BMI) = weight (kg)/height (m)²•BMI is an effective screening tool; it is not a diagnostic tool •BMI between 25 and 29 (85th to 94th percentile) is considered overweight•BMI greater than 30 (95th percentile and above) is considered overweight

Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1986

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1987

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1988

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1989

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1990

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Obesity Trends* Among U.S. AdultsBRFSS, 1991

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1992

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1993

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1994

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1995

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1996

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. AdultsBRFSS, 1997

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 1998

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 1999

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 2000

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. AdultsBRFSS, 2001

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

Obesity Trends* Among U.S. AdultsBRFSS, 2002

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2003

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2004

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. AdultsBRFSS, 2005

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2006

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2007

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2008

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. AdultsBRFSS, 2009

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends Among U.S. ChildrenObesity = BMI at or above the 95th percentile for children.

Mississippi is the fattest state for 5th straight year, Colorado still leanest (2010)

• In 2009, only one state (Colorado) and the District of Columbia had a prevalence of obesity less than 20%. Thirty-three states had a prevalence equal to or greater than 25%; nine of these states (Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Missouri, Oklahoma, Tennessee, and West Virginia) had a prevalence of obesity equal to or greater than 30%.

Energy Balance

Availability

Choices

Portion Sizes

Foods to Avoid

•Avoid soda•Saturated fat•Whole Milk•Full Flavor Butter•Processed foods•High fructose corn syrup

•The closer you remain to the edge of supermarkets, the healthier the food choices

Simple Healthy Options

• Whole-wheat or multigrain pasta• Organic Skim-Milk• Organic Eggs• Fresh Granola• Yogurt • Lean meat (93%/7% fat) – Most meat is between 10-18% fat

• Bison

Healthy Options for Grocery Shopping

• Earth fare• Dayspring• Farmer’s Market (converted gas station on

Opelika road)• Cost benefit to eating healthy– Different stores for different items

Expanding Portion Sizes

1957 1997Hamburger 1 oz. 6 oz.

Soda 8 oz. 32-64 oz.

Popcorn, theatre 3 cups 16 cups., medium size

Muffin < 1 ½ oz. 5-8 oz.

Expanding Portion Sizes Original McDonald’s burger, fries and

12 ounce soft drink = 590 Calories

Today, the super size Extra Value Meal with a Quarter Pounder with cheese, super size fries and a super size soft drink = 1,550 Calories!

SUPERSIZE ME ….

Recommendations

Food, Inc. – Book and DocumentaryThe Omnivore's Dilemma- A Natural History of

Four Meals, Michael PollanIn Defense of Food- Book, Michael Pollan

SuperSize Me- Documentary, Morgan SpurlockFast Food Nation- Book, Eric Schlosser

Energy Balance

Why bother?

• It’s your healthPhysical Activity leads to:

Reduced mortality

Reduced risk for cardiovascular and other chronic diseases

Increased years of healthy life

• Enhance brain function• Stress Management

Physical activity contributes to: Enhanced psychological well-being Reduced symptoms of depression Reduced anxiety Improved mood

Why Bother?

• It can be a lot of fun (and social)

• Chances are: you have the most time right now

• Special notice for international students

• Consider your future (including future costs)

• You’ll look better

If it’s so good for us, why don’t we do it?

• Time (really???)• Mixed messages• Perceived need for rest• Competing interests• Lack of support• Unsure of what to do

Physical Activity Recommendations to achieve health benefits:

Can be combined (mix and match)10 minute bouts DO countAn increasing intensity yields a positive continuum of health/fitness benefits.

Moderate Activity: 30 minutes 5 days/weekVigorous Activity: 20 minutes 3 days/week

Examples of Moderate ActivitySporting ActivitiesPlaying volleyball Playing touch football Walking 2 miles in 30-35

minutes(15-20 min/mile)

Basketball (shooting baskets)Bicycling 5 miles in 30 minutesDancing (social)Water aerobicsSwimming lapsRunning 1.5 miles in 15

minutes(10 min/mile)

Tennis-Doubles

Common ChoresWashing and waxing a car for 45–60 minutesGardening for 30–45 minutesRaking leaves for 30 minutes

Examples of Vigorous ActivityRace-walking—≥5 mph Jogging or running Walking and climbing briskly up a hill Backpacking Mountain climbing, rock climbing, rapelling Roller skating or in-line skatingBicycling more than 10 mph or uphill Stationary bicycling—using vigorous effort Aerobic dancing—high impact Water jogging Calisthenics—push-ups, pull-ups Karate, judo, Tae Kwon Do, Jujitsu Jumping rope Performing jumping jacks

Using a stair climber machine Using a rowing machine Weight training and bodybuilding using free weights, Nautilus- or Universal-type weights Circuit weight training Boxing—punching bag ,in the ring, or sparring Wrestling—competitive Ballroom , Folk dancing Modern dancing, disco Tennis-SinglesSoccerWater Polo

Strength Training and Flexibility

• 8 – 10 exercises (both arms and legs)• 2- 3 days/wk; 48 hours between workouts• 8-12 repetitions per set (2-4 sets)• Progressive overload• Minimum: 1 day/wk

Goal Setting: Make it SMART

Specific Your goal should specifically state what you want to accomplish.

Measurable You should be able to quantify your goals.

Attainable Your goals should be realistic.

Relative Your goals should pertain to what you want to do.

Time State the time period in which you want to reach your goals.

Resources at Auburn University

• Student Activities Center (Student Act): Mon-Thursday, 6:00 am-10:00 pm, 6:00 pm Fridays Weekends 2:00-5/6

• Treadmills, elliptical, steppers, bikes, weight machines, free weights , basketball, racquetball, handball, volleyball, badminton, Tennis, and more

• The Coliseum: Indoor Running and Walking

Campus Recreation Group Fitness Classes

• Classes Monday-Saturday from 6:00 am to 8:00 pm,

• 1 hour, 1/2 hour, 45 min in length• Yoga, Pilates, Zumba, Booty Ballet, Boot Camp,

Hip Hop, Kettle Bell, Circuit with a Twist, Body Pump, etc

Aquatic CenterOPEN SWIM HOURSMONDAY – FRIDAY5:45 a.m. – 7:45 a.m. (Instructional Pool)11:00 a.m. – 1:00 p.m. (Competition Pool)5:00 p.m. - 6:00 p.m. (Instructional Pool)6:00 p.m. - 8:45 p.m. (Competition Pool)Locker Rooms close at 9:00 p.m. (8:00 p.m. on Fridays) SATURDAY – SUNDAY2:00 p.m. – 4:45 p.m. (Both Pools)Locker Rooms close at 5:00 p.m.

Pool Aerobics classes mornings and evenings

Intramurals and Club Sports Intramural:Flag football,BasketballVolleyballUltimate FrisbeeSoccerSoftball

Club sports: Badminton Bass Fishing Cricket Karate Men's Ice HockeyVolleyball (Men/Women)Rowing

Sailing Table Tennis Tennis Ultimate FrisbeeWater Polo Water Ski Women's SoccerWomen's LacrosseWomen's Rugby Football Women's Ultimate FrisbeeWrestling Triathlon Training GroupSwing Dancing (W/F, includes free lessons)Frisbee Golf (Disc Golf)

PHED ClassesWater SkiingScuba DivingBeginning SwimmingKeelboat SailingKayakingYogaKarateBasic AnglingBowlingTumblingTennisGolf

VolleyballSoccerSoftballBasketballUltimate FrisbeeKickballWeight TrainingRunning WalkingCircuit Training

Auburn Campus

• Donald E. Davis Arboretum• Bike Paths and Sidewalks• Fields, Track• Woods

TigerFit The TigerFit physical assessment includes: 1. A review of your health questionnaire and a risk screening2. Testing of cholesterol, triglycerides and fasting glucose levels3. Lung function and volumes measurements4. Body composition and bone density analysis5. A treadmill exercise test with electrocardiogram and blood

pressure to assess cardiorespiratory fitness6. Muscular strength and endurance evaluation 7. An evaluation of your flexibility and musculoskeletal range of

motion.

Lifetime Fitness

• Provide information and educational experiences for students that will allow them to make informed decisions on wellness and fitness issues.

• Focus areas are fitness and nutrition assessments, weight management, fitness programming, and alcohol and drug awareness.

• Includes: Fitness Assessments, Personalized Fitness Programs, Nutritional Assessments, Health and Fitness Seminars

Off Campus Resources

• Chewacla Park• Kiesel Park• City Tennis Courts, Softball fields, Soccer

complex• Tuskegee National Forest• Ecology Forest Preserve• Auburn Rec and Ed• Auburn-Opelika Running Club

Start Your Own Group

Haven’t seen anything yet that looks like a match?

There are others who feel the same way…..

How about a running group:auburnrunning.gmail.com

Helpful Strategies

• More options, more chances of success• Engage other students/family to join you• Don’t forget about 10 minute bouts• Pick things you enjoy• Do it, even when you don’t want to…

Helpful Strategies

Fit it in: Lunch breaksAfter work/schoolBetween classes When are you “least” productive?ErrandsRight at your deskTake the stairs

Pick one thing….Pick one person….Make a Plan today….