Download Week 6 - Appleton Area Health Services

Week 6
Great job all, you are back!!
 My.Fitness.Pal.com orientation (10 minutes)
Chapter 6: LIVE IT!
1. No break between Lose it and Live It sections.
2. In Live it you will (Mayo book):
 Set weight loss goals
 Learn a pattern of eating that will help you meet these goals
 Acquire the ability to determine at a glance the number of calories in
food (not the exact, but close enough number of calories)
 Find ways to speed the process by burning more calories.
3. Make it a habit- Set daily goals for food servings and longer term weight
loss goals, make informed food choices, be more active to burn more
calories.
4. Outcome Goals –the end result
5. Performance Goals- focuses on process or action to achieve your goal(s)
6. Goals must be specific, measurable, attainable, realistic and trackable (let’s
get some examples-discussion).
7. Select your daily calorie goal: cutting 500 calories per day for one week = 1
pound lost per week (12 pound in 12 weeks!). 3,500 calories= 1 pound. (you
can eat more if you exercise more or eat the same and exercise more).
Examples of starting calorie schedules found on page 69 (250 pounds and
less width in pounds for a woman is recommended 1, 200 calories per day).
8. Strategies: eat slowly, see what you eat, focus on your food, serve smaller
amounts, don’t feel obligated to clean your plate.
9. You don’t eat calories-you eat foods. Use the pyramid for a balanced diet.
10.Using your daily calorie goal, look at the table in the book to determine the
number of pyramid servings of various foods to eat. Tracking these is a lot
easier than counting calories. Don’t freak out when you see you’ll be eating
at least four servings of vegetables a day and three servings of fruit. (pg 71).
11.Use the information from the video clip to also think about the types of
foods you eat together. Balance carbohydrates with proteins to prevent an
increase in blood glucose. For example:
 1,200 calorie diet has:
 4 or more vegetable servings per day
 3 or more fruit servings per day
 4 carbohydrates (not much)
 Protein/dairy 3
 Fats 3
12.A portion is not necessarily a serving. A serving is an exact amount of food
using cups, tsp. etc. versus a portion, which is the amount of food you put
on your plate; a portion may contain several servings.
13.Vegetable servings are around 25 calories.
14.Carbohydrate serving around 70 calories. (you can visualize these-no need
to carry around measuring cups. 1 cup broccoli the size of a baseball (see
pg. 73).
Handout: pounds equal to……
Recipes for submission?
Chapters for next week: Chapter 6
Bring food labels and we will review
Bring recipes
I will see you next week!!
Jana Lilyerd, MSN, ANP/GNP, NP-C