Good morning and I would like to thank you for joining us today
i'm michelle lay and on the dietetic internship director and a registered
dietitian at East Tennessee State University
and we're here today with two taken turns a feature dietitians
we have Logan Peters and Samantha Taylor and they're going to talk to you today
about
managing your weight and talk to you a little bit about fad diets and setting
goals
in healthy eating so I'm gonna turn it over to them have you tried any of these
like Tony Cragg rare
said the South Beach you someone had suggested that has anyone tried
and whitewater
which I think Weight Watchers to get because it doesn't teach you how to eat
then you have to worry about
I setting up your point and then eating at like a huge male
that could be a little more and don't know along with what the
diets for but on anyone else I
okay well 30 money they're called at that
because they offer really quick fixes and they
air and heating and was like six pounds know we and that you don't have to
exercise
in really making me pretty dangerous now playing there's gonna talk a little bit
about the health risks that come along with
obesity and being overweight, okay and I you know being overweight does increase
your risk
a developing different diseases and being harassed
doesn't necessarily mean that you will get the disease that you are higher
chance of getting it
and these are some diseases that are and
increased risk with being overweight
coronary heart disease, stroke, type 2 diabetes,
certain cancers such as colon and breast cancer, hypertension
and it increases your chance of having high cholesterol
liver and gallbladder disease, sleep apnea and respiratory problems
and osteoarthritis by
okay so what exactly is appropriately
of that would be I'm no focusing on a diet high in fruits vegetables and whole
grains and
and a healthy fat more fat milk and dairy products
our and also setting the small
but yet tenable goals so instead of saying I'm you know it's like six counts
it's like like somea bad I
offer or suggest that you could do it's better to say
lose one pound athlete or just change one thing because
having just really small goals, that are more obtainable you're gonna have
a better mind set and then I have a positive outlook on your way
all I'm n once again like I said having a pause in months that's really
important
don't you know if you don't meet your goal it's okay to try again next weekend
just pick it up yes it takes about 30 days for a change
even take place and also and
the small non-food related room or so
we don't wanna lose one pound and then say okay I'm in a class going
Mar or because that's how to contradict the weight loss, but
it like friend are really like going to the movies
so fast that a small go on said no I'm gonna work out every day to say the
least 30 minutes a day
the fact that I'm gonna see many because that's just something that really
enjoyed another important aspect would be the portion control which we talked
about a little bit last night but daddy's
but just the counter refresh your memory a little bit n
we have two hand outs, that are the same ones here so if you want a glance at
those
um so I bred size would be
the South set point I know you all know it does look like and what they look
like they
so we would cut defense half really so he think about that
when you'd like ensuring 4 servings
so that's quite a lot
the possible would be about the house in a tennis ball
and not through force in the cup now descending
rights and a potato which we talked about last week
plan a like at a restaurant in South know they pay will be like just
huge, but what you want to focus on is a
small 55 for a potato and then as far as a family goes
um a little bit better this fall so baseball thousand
to fool the bigger than this and that would be a cup
and then as farce yes which we often talk about lastly
the smaller for it but idk how are the fun and less
night get those bigger bags approved but you can always just cut in half
yeah apple or orange come
and then the tennis ball is a good reference for about how many teeth
2 teaspoons so fruit salad dressing and things like that and then
for that Hughes 24 ounces is down here and then milt a.m.
business up here for Canada specialize in
can also add an appropriate time
size and this kid felt like we talked about last night that the heart is this
considered really really big
yeah, but working with these portion sizes and trying to control and also
gonna help with weight loss
okay
if you look at your hand out that since quit now ideals they now has some
different breakfast lunch and dinner ideals
and it's broken up into two categories on how many calories it contains
I am so if you look at the lunch on a 200 to 300 calorie lunch you can have at
three
counts and water packed tuna with wanna have tablespoons of light mayonnaise
with two sides to the whole wheat bread lettuce and two slices of tomato
an RN genocide produce 200 to 300 calories
so this just gives you a few ideas that you can do for lunch
our dinner that are lower in calories okay
the next thing you wanna talk to you about staying active it's important to
be
active in your life, to keep up your health, for your heart
and you walk every day so the first thing when I tell you about is the
handgrip
you just need a tennis ball I'm
you just gonna hold a tennis ball you gonna squeeze in your home for one
second and really slowly
you do that for ten to fifteen times on each hand
and then repeat to you three sets the neck thing when I show you if the wall
push-up
you're going to face the wall
you going to stand a little farther than arms-length
way from the wall your fear gonna be shoulder width apart
and facing the wall you gonna put your hands
and you went to be straight from your shoulder gonna be up here really low-key
would be more likely to hurt your shoulder and yours has slowly push
yourself into the wall
and hold for second and push back up
into your arms are straight again
do you do that in the fifteen times in Reston you can do it again to three sets
throughout the day
neck thing going to do this chair stands,
this is something that the addy watching TV during commercials
again your feeder shoulder width apart
and you just gonna say it like you would normally sit in a chair a little slower
here I just gonna fought down
gonna be controlled you know lean back
your arms across your chest raise up the whole time you want your back to be
straight
you are we hunkered over went to the sideline to be straight up
with good posture you going to breath in slowly
and then breed out as you stay and you just gonna say that you can see that ten
to fifteen times
and then rest in the next commercial you can do it again
23 set today
okay next saying is a
back leg raise you gonna find a story chair
when that's not gonna roll away with you from and you're gonna hold the back and
my help to have a taller chair so that you're not having the bend over here
reach the chair I'm once again your feeder shoulder width apart
and facing the chair you're just gonna hold on and you can't lift your back leg
and you want you back like to say a straight as possible in maybe in a
little
but your front knee is gonna be in slightly
you make sure that you stay upright not letting year
upper body go forty don't wanna do this RB and anyway
wanna keep it straight with good posture just lift your back like
you do that again for 10 to 15 comes on it's like
then you can do to 23 that and with more strength based it's also important to
get your cardio
good for your heart so today we are going to give you
a pedometer and your goal is to
walk 10,000 steps a day and
and happy to attract regard one day not necessarily have to go from five
thousand one day to 10,000 the next day
to set yourself a goal that each day
I will increase 500 steps into I mean Michael
that way or not having their walk a lot
extra in one day that you not use to
mom
yeahh delay what about
out the they'll he will have any problem reaching his goal
at all he's meeting in his 10,000 steps but
after people him yeah
well I had well it when that we have a brilliant man
want them well we're gonna go my you
that are orkut will have to let us know how many set to do walking and a
you cool
that's pretty much all you have today as far as Britain yes
anyone have any questions about anything we've talked about a lot
helpful how to set goals or anything like that
thank you
and he had thank you