lesson 5 - keeping it going - university of hawaiimagazine. it has many of the weekly specials from...

Lesson 5

Keeping It Going!

Lesson 5Lesson 5Lesson 5

1

What didwe talkaboutlast time? 1. Eating at the

Right Time

2.Eating theRight Amount

3.Eating theRight Foods

We learnedhow to followthe “3 R’s” by

using thePlate Method

and thatthe “3 R’s”

can be usedfor eating out

and socialgatherings.

Lesson 5Keeping It Going!

Aloha andwelcome back

to thefifth lesson

of thePILI Lifestyle

Program.

Let us beginwith a reviewof last week’s

lesson.

Let us reviewthe action plan

you madetwo weeks ago.

We also learnedways to preventboredom in our

physical activitiesby using theF.I.T.T. plan to

strengthen ourheart muscle.

We learned thathealthy eating

involves the“3 R’s” . . .

Welcome

2

Whathappenswhen weeat food?


We will talk about . . .

1.Balancing what you eat with your activity.

2.Planning healthy meals on a budget.

Calorie balance is a term we use to describe balancingour energy needed on a daily basis.

What willwe talkabout today?

What dowe mean by“CalorieBalance”?

When weeat food,

we take incalories.

Most of thecalories we eat

come fromfoods thatcontain fat,

starches(rice, potatoes,and breads),

sugars(candy, pastries),protein (meats),

or alcohol.

Some of thecalories we get

from eatinggo towardshelping our

bodies stay alive(such as energy

to continuebreathing or

walking around.)

But, many of usget more calories

than we needon a daily basis.

The foodwith thehighestamount

of caloriesper gram

is FAT.

The balance comes from thecalories we take in through what we eat

and the calories we burn off through our activities.

caloriesburnedcalorieseaten

weight gain

Remember bytipping the balance,you can lose theweight you wantslowly over time.

Then when youreach your goal,

you will havea new balance

to keep theweight off.

The key is to makethese changes

part of your lifestyle,so you will keepthe weight off

over time.

3

What ifwe areinterestedin losingweight?

What effectdo calorieshave onweight?


• The amountof food you eatand the amountof activity you dodetermine yourweight.

• If your goalis weight loss,the best way

Our weight isa direct resultof our calorie

balance.

Depending onthe foods we eat

(calories in)and the

activity we do(calories out),three thingscan happen:

3.Your weightcan staythe sameby eating thesame amountof calories thatare beingburned throughactivity.

1. You can lose weightby burningmore caloriesthrough activitythan taking inby eating.

2.You cangain weightby eatingmore caloriesthan burningthroughactivity.

If you areinterested inlosing weightthere are a

few things tokeep in mind.

to lose weightis to decreasethe amountyou eat andincrease theamount ofactivity you do.

• By doing this,you can changeboth sides ofthe balanceat once leadingto a safeand healthyweight loss.

1. You can lose weightby burningmore caloriesthrough activitythan taking inby eating.

2.You cangain weightby eatingmore caloriesthan burningthroughactivity.

4How muchis enoughto tip thebalance?


We knowthat

1 poundof body fatis equal to

3,500calories.

We know thatthe best way

to losebody fat is todo it slowly

and steadily.

By tippingthe balance

with botheating less

and increasingactivity you can

easily worktowards losing1 to 2 pounds

per week.

Weight lossof 1 to 2

pounds of fatper weekis usually

easier to loseand keep off

over time.

If you losemore than that

all at once,you may be

losing more thanjust body fat,

such as muscle,which the

body needs tostay healthy.

calories

burned

calories

eaten

LowFatMilk

LowFatMilk

calories

burned

calories

eaten

weight loss

If your goalis 1 poundper week,it means

you will need toeat less

than yourusual amount

andincrease yourcurrent activity

to burn off3,500 caloriesfor the week.

What doesit take tolose 1 to 2pounds aweek?


5You can dothis by:

Eating or drinking500 calories lessa day—for 7 days

(equals 3,500for the week).

Remember, youcan also increaseyour activity to go

along with thechanges you aremaking in what

you eat.

Example:Walk 30 minuteson most days of

the week(this wil use up

about 500 caloriesper week total.)

If your goal is1-1/2 pounds

per week,you will needto eat less oruse up more

energy with activityto decrease yourtotal calories by

750 calories lessa day or a total

of 5,250 a week.

If your goal is2 pounds per week,

you will needto eat less oruse up more

energy with activityto decrease yourtotal calories by

1,000 calories lessa day or a total

of 7,000 a week.

To lose 2 poundsjust by eating less

would meancutting down

our calories by1,000 per day.

For many of us,this would be

extremely difficultto do.

So, remember,it is best to combine

eating less withbeing more active

to reach yourweight loss goal.

Think about when you first started the PILI Lifestyle Program.

What was yourstarting weight?

What is yourcurrent weight?

What weight did you expectto be at by this time?(Realistic expectation should havebeen about 1 to2 pounds a week)

Over the past 6 weeks, you have probably made somesmall changes around eating less and increasing activity.

Take a few minutes to list some of these changesin the space provided:

Whatchangeshave youmadeso far?


6

What changes have you made duringthis program to eat less fat? (and fewer calories)

What changes have you made duringthis program to be more active?(Both to reach your goal and be active in general)

Have thechangestipped thebalance?

Basically, a few things could have happenedover the last several weeks

in regard to tipping the balance.You have either . . .

What doour resultsmean fortipping thebalance?


7

1. Stayed at thesame weight, orgained weight.To lose weight,try somethingelse to tipthe balance.

We will worktogether to findwhat will workbest for you.

2.Lost someweight, butnot as muchas expected.Good. You havemade progress.

To lose moreweight, trysomething elseto tip thebalance further.

Now that wehave talked abouttipping the calorie

balance, let usdiscuss the cost

of eating healthy.

Many people think that eatinghealthy must bemore expensive.In reality, eating

healthy canactually be lessexpensive if you

do a littlepre-planning

before you buy.

With today’sbusy lifestyle,home-cooked

meals may notalways bepossible.

But if you addup the amount

you spendon fast food

and sit-downrestaurants,you will be

surprised at howmuch you are

actually spending!

3.Lost as muchweight asexpected,or more.

Great! You havetipped thebalance.

Keep tippingthe balance, andyou will keeplosing weight.

Is eatinghealthyexpensive?

8There areseveral things

that areimportant tokeep in mindwhen you are

trying toeat healthy

withoutspending a lot.

How canwe createa healthyshoppinglist?


• Create ashopping listwhich includesfoods for theplate method

• Use shoppingstrategies thatcan save timeand money

• Plan moremeals at homerather thaneating out

• Don’t forgetabout safehandling andstorage of food

To create a healthyand affordable

shopping list, startby planning meals

for the week.

Pull-out someof your favoritehealthy recipes;that you know

you will have timeto easily make

during the week.

Begin by checkingthe recipes’

ingredients to seewhat is needed.

Next, look inyour pantry or

refrigerator to seewhat you already

have on hand.

Then, add theingredients that

you need tobuy to your

shopping list.

See thePILI LifestyleGrocery Listfor starters.

Some of thebasic items arealready listed

for you tojust check off.

How can Ieat healthyand spendless?

Let us takea few minutes

to discussthese items

in more detail.

Some of thebasic items arealready listed

for you tojust check off.

APPCRISP

Fruit GroupFresh, Frozen, orCanned in Light SyrupcApplecBananacBerriescStrawberriescBlueberriescBlackberriescRaspberriescCherries

cGrapescGrapefruitcKiwi

cLychee / RambutancMangocMeloncOrangecPapayacPeachcPearcPineapplecPomelo / JaboncRaisins

cStarfruitcTangerinec100% Fruit JuiceLimit AmountcCanned Fruitsin Light Syrup

Vegetable GroupFresh, Frozen,or CannedcAsparaguscBamboo ShootscBeanscBell PepperscBitter MeloncBroccoli

cCabbagecCarrotscCauliflowercCelery

cCucumbercDaikon/RadishcEggplantcFern ShootscGreen PapayacLettuce

cMarung-Gai LeavescMushroomsc100% Vegetable JuicecSeaweedcSpinachcSproutscSquash / PumpkincTaro LeavescTomato

cWatercresscOnionscPeas

9After you makeyour list, checkweekly sale ads

from yourfavorite stores.

• A good weeklyresource forsales ads isthe MidweekMagazine.

It has manyof the weeklyspecials fromvarious grocerystores listed.


• If you do notalready receivethe Midweek,you can call(235-5881)to get yourfree subscription.

Do not forget tocompare prices

from at least2 stores to

make sure thatyou are reallysaving money.

To save moneyyou will want to . . .

• Compare pricesbetween sale“brand” itemsand genericbrands.

• Compare pricesof various formsof the samefoods, such ascanned, frozenand freshorange juiceor vegetables.

• Circle saleitems you likeand need.

How canwe save on the itemswe buy?

Make sure yourlist includes theitems you needto buy, the price

advertised,and the store

where youwill purchasethem from.

Now, do not forget to

bring your listwith you

to the store!

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10Are thereothershoppingstrategiesto keepin mind?


Additional shopping strategies tokeep in mind that might be helpful include . . .

• Shop when youare not tired andhungry. This willhelp you stick toyour shopping listand resist extras.

• Buy items on sale.If the item is onethat you buy a lotanyway, this isan opportunity tostock up on it ata lower cost.

You may alsowant to considerwholesale outletshopping as wellto save moneyby buying in bulk.

• Know the storelayout. Pass updisplays atcheck-out stations.

These are usuallyitems you buyon impulse.

Only go down aislesthat have items onyour shopping list.

If possible, arrangeyour shopping listIn a way thatmakes it easy tofind items as youwalk throughthe store.

Examples:Group fruits andvegetables at thetop of your listunder theheading “produce”if that is whereyou beginshopping.

Place the frozenfoods last onyour list under“frozen foods”if that is your laststop in the store.

• When takingchildrenshoppingwith you,make sure theyare well restedand not hungry.

Let them chooseone healthyitem each atthe beginningof the shoppingtrip (for example:fresh fruit orwhole graincereals).

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Other ways tosave time andmoney includebringing food

from home insteadof eating out

all of the time.

Remember toalways carry

healthy snackswith you,

in the car or at work, to avoid

making quickpurchases that

are oftenless healthy.

How canwe savetime andmoney?

If you usuallyeat lunch out,pack a lunchon most daysof the week.

This will save youa lot money andtime eating out.

Bringing lunchfrom home

is easy if youcook in bulk.

You want to thinkabout eating out

as something youdo for special

occasions.

When you do eat out, to savea little, considerordering water

instead of soda.

Also, think aboutwaiting until youget home to eat

dessert instead ofpurchasing it out.

11Store leftoversin small portionsthat are easy totake with youthe next day,or you couldfreeze them

in containersthat are easy

to defrost.


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Food safetyand handlingis important

to keep in mindas you shop and prepareyour meals.

Some things tokeep in mind

include:

Pick up meats,dairy, and frozenitems last so they stay cold as long

as possible.

What dowe needto keepin mindregardingfoodhandlingand safety?

If traveling far orif you anticipate

heavy traffic, bringalong a cooler forfrozen items andmeat products.

Don’t wait.Store frozen and

refrigerated foodsimmediately when

you get home.

Avoid thawingand refreezing ofitems (including

meats andleftovers).

Beware ofcrushed

or damagedfrozen food

packages . . .this may indicate

that they havebeen previously

thawed andrefrozen.

Don’t leave foodsout for long

periods of time,particularly itemswith mayonnaiseor eggs in them.

Additionaltips toconsider:

12

Pre-cut coleslaw,cabbage or

salad mixturesare expensive.

Instead, take theextra effort to cut

them yourself.

To keep breadfrom going bad

too quickly,freeze it andonly take out

what you need.

Bread can quicklybe defrosted justprior to using it.

Pass up wiltedvegetables andoverripe fruit,

even ifthey cost less.


913What ismy actionplan?

Let us make an action plan aroundwhat we discussed today.


Let’s start with eating.What is the one thing you can do, or keep doing,to manage the amount of calories going intoyour body? (Pick just one thing)

What about physical activity.What is the one thing you can do, or keep doingto manage the amount of calories you areburning off? (Pick just one thing)

How often will you do this? (Be specific)

Eating idea:

Physical activity idea:

What will you need to make it happen?

Eating idea:

Physical activity idea:

We talked about “calorie balance” andwhat you have done thus far

to tip the balance in losing weight.

We talked abouttipping the

calorie balance . . .

The balancecomes from the

calories we take inthrough what weeat and the calorieswe burn through

our activities.Depending on

the foods we eat(calories in) and

the activity we docalories out), threethings can happen:

What willbe coverednext time?


1.You canlose weight

2.You cangain weight

3.Your weightcan staythe same.

To tip the balancein order to lose

1 pound ofbody fat,we must

decrease ourweekly total by3,500 calories.

The best way todo this is by

eating less andincreasing activity.

We also learnedthat eating healthy

doesn’t have tobe expensive.

The keys are toplan ahead,stick to yourshopping list,

and save eatingout for special

occasions.

The next session(Lesson 6) will

talk about dealingwith challengingsocial situations

and ways to takecharge of whatis around you.

Don’t forget tokeep track of yourprogress in your

Passport to Health.

What havewe coveredtoday?

14

Continue towork on ways

to tip thecalorie balance

in your favorthrough

healthy eatingand activity.

lesson 5 - keeping it going - university of hawaiimagazine. it has many of the weekly specials from...

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