Weight Management for Health and Wellbeing

Views:
 
Category: Others/ Misc
     
 

Presentation Description

Stay healthy and get well by following a few important rules

Comments

Presentation Transcript

This is Presentation will change slides automatically after a few seconds, depending on the content of the slide. You can pause any slide by pressing the Stop/Play button. Hover your mouse over the bottom of the page and the buttons will show. :

This is Presentation will change slides automatically after a few seconds, depending on the content of the slide. You can pause any slide by pressing the Stop/Play button. Hover your mouse over the bottom of the page and the buttons will show.

A Very Warm Welcome to this PowerPoint Presentation. Congratulations, you are on the road to a slimmer, healthier and happier YOU. This presentation will inform and help you understand, what I believe, is the most effective and healthiest way to lose weight and keep it off. This presentation will help you to reach your goals to a slimmer and healthier YOU In the next slide I will tell you a little bit about myself, so you can see that I practice what I preach. Are you ready to D.A.R.E.? “Dream to Act, to Realize your full potential, and be Excited about life” If yes then “Get off your Duff (other word for butt) and do it!!!!!:

A Very Warm Welcome to this PowerPoint Presentation. Congratulations, you are on the road to a slimmer, healthier and happier YOU. This presentation will inform and help you understand, what I believe, is the most effective and healthiest way to lose weight and keep it off. This presentation will help you to reach your goals to a slimmer and healthier YOU In the next slide I will tell you a little bit about myself, so you can see that I practice what I preach. Are you ready to D.A.R.E .? “ Dream to Act , to Realize your full potential, and be Excited about life” If yes then “Get off your Duff (other word for butt) and do it!!!!!

My name Barbara Bourke. As long as I can remember, I have been interested in health and well-being and I am very passionate about healthy nutrition and lifestyle for myself and others. My “Health Crusade” started with improving my own fitness and learning about healthy nutrition. In 1987 I opened a fitness centre in Manly, Sydney. I owned and operated my fitness centre “The Manly Gym” over 6 years. During that time I initiated many health-promoting activities, participated in fundraising for the heart foundation and entered physique competitions. I achieved second place by training hard and using the same diet principals I am going to tell you about (however, before the competition a short and very restricted diet was necessary for muscle definition). After finishing my degree in Nutrition (“Advanced Diploma of Nutrition”) I opened my Clinic “Holistic Health” :

My name Barbara Bourke. As long as I can remember, I have been interested in health and well-being and I am very passionate about healthy nutrition and lifestyle for myself and others. My “Health Crusade” started with improving my own fitness and learning about healthy nutrition. In 1987 I opened a fitness centre in Manly, Sydney. I owned and operated my fitness centre “The Manly Gym” over 6 years. During that time I initiated many health-promoting activities, participated in fundraising for the heart foundation and entered physique competitions. I achieved second place by training hard and using the same diet principals I am going to tell you about (however, before the competition a short and very restricted diet was necessary for muscle definition). After finishing my degree in Nutrition (“Advanced Diploma of Nutrition”) I opened my Clinic “Holistic Health”

Slide 4:

The next slide will show you how I looked when I won the second prize in a bodybuilding competition. It was 1989 and I was 40 years old.

Slide 6:

I am not suggesting that you have to become a body builder. That is just what I wanted to do at the time. The only reason I am telling you this, is to encourage you to be the best you can be. I speak from experience when I say that it is not always easy and often you might want to give up - but stick to your goals and you will reap the rewards. What is YOUR goal? What do YOU have to do to achieve YOUR goal? “ GET OFF YOUR DUFF AND DO IT”!!! LET’S START……

Obesity:

Obesity We will start with looking at the health dangers of being overweight

Obesity increases the risk of….:

Obesity increases the risk of…. Heart disease Type 2 diabetes Hypertension Arthritis Some cancers Sleep apnea Nonalcoholic fatty liver disease Depression Stroke Asthma Birth defects Early death Menstrual irregularities Gallbladder disease

Slide 10:

To Calculate the Body Mass Index (BMI) for a 1.65 tall woman with a weight of 70 kg height x height 1.65 x 1.65 = 2.72 divide the weight by 2.72 70 kg : 2.72 = 25.7 BMI

What is your BMI.....:

If your BMI is 19 to 24.9 you have a healthy weight. If your BMI is 25 to 29.9 you are considered to be overweight and may incur moderate health risks. If your BMI is 30+ you are considered to be obese. What is your BMI.....

5 Possible Causes Of Weight Gain:

5 Possible Causes Of Weight Gain Too much food (energy in) Too little exercise (energy out) Excess stress Unbalanced macronutrients Underlying causes

5 Steps to Weight loss:

5 Steps to Weight loss Diet Exercise Lifestyle Have a plan Support

Slide 14:

Some strategies to achieve your goal

Lets talk about Nutrients Macronutrients and Micronutrients:

Lets talk about Nutrients Macronutrients and Micronutrients Carbohydrates, Proteins and Fats Macronutrients contain micronutrients like vitamins, minerals and hundreds of different nutritional substances working in harmony to achieve health and homeostasis within the body.

Excess Carbohydrates :

Excess Carbohydrates Can cause fermentation and bloating The liver and muscles can only store the equivalent of 2 cups of cooked pasta Excess carbohydrates are converted to saturated fats and cholesterol and stored in the fat cells and arteries Decrease in endurance Sweets, pasta, bread, rice, all grains, potato, vegetables, fruit How much carbohydrates are you eating?

Slide 17:

We are eating too many starches

Excess Carbohydrates, Obesity and Diabetes:

Excess Carbohydrates, Obesity and Diabetes Until 1980 the rates of obesity and diabetes 2 were fairly stable. However , when health authorities in the USA started vilifying foods containing fats and cholesterol and recommended eating more carbohydrates instead, obesity increased form 15% in 1976 to 1980 to 32.9% in 2003 -2004 and type 2 diabetes became an epidemic as well. And the first time in history obese children developed type 2 diabetes.

Refined Carbohydrates:

Refined Carbohydrates Uses the body’s stored minerals and vitamins for it’s own digestion, therefore depleting stored nutrients Create a faster blood sugar spike and drop than complex carbohydrates and makes you hungrier faster High calorie food with little nutritional value Refined carbohydrates lack the natural fiber which helps minimize the carbohydrate/insulin response and blood sugar regulation

Fibre:

Fibre Fibre is a carbohydrate but our body has no enzyme to digest it therefore it will not pass into the blood stream which is important for a healthy digestive tract Soluble fibres and insoluble fibres add bulk, slow down digestion, less insulin response. Food for good bacteria Keeps our bowels moving

The Glycemic Load:

The Glycemic Load The glycemic load (GL) is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and the portion size. Glycemic load or GL combines both the quality and quantity of carbohydrate in one ‘number’. It’s the best way to predict blood glucose values of different types and amounts of food. The formula is: GL = (GI x the amount of carbohydrate) divided by 100. Chocolate and coca cola are listed in the medium range and cooked carrots and pumpkin in the higher range. I get the message that eating chocolate cake and drinking coca cola is better than eating cooked vegetables. Both the GI and GL could send the wrong message. http://www.holistichealthmackay.com.au/custom-1/GLYCEMIC%20LOAD.pdf to see the Glycemic Load food list.

Glycaemic Index (GI) Versus Glycaemic Load (GL):

Glycaemic Index (GI) Versus Glycaemic Load (GL) A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. The carbohydrate in watermelon, for example, has a highGl. But there isn't a lot of it, so watermelon's GL is relatively low. Do not concern yourself too much with either the GI or GL, just restrict starches and sugar in your diet. Or better cut them out altogether for a while and see the difference.

A Word On Fructose:

A Word On Fructose To many manufactured foods contain fructose. We were not designed to consume that much fructose Consumption has increased from ½ pound in 1970 to 56 pound per year in 2003 It is a Liver toxin and damages the liver the same way alcohol does Only the liver can take up fructose - no other organ. Eating an orange is good as it has fibre. Drinking a glass of orange juice is not. Too much of a fructose hit and no fibre to slow down the uptake Many negative health effects are associated with excess fructose intake

The Old Type Pyramid. The Way We Were Told To Eat:

The Old Type Pyramid. The Way We Were Told To Eat Too many carbohydrate unless you are an athlete training many hours a day

Slide 25:

The New Wellness Pyramid is the better way to live, eat and supplement.

Slide 27:

Lets talk about Insulin and Blood Sugar……

Slide 28:

A carbohydrate rich meal increases blood sugar and releases insulin. Insulin decrease the blood sugar to fasting levels, but the insulin stays in the blood longer and continues the conversion of fat and creates a blood sugar deficiency. High insulin levels stops the stored fat from being converted to energy. The brain sends signals of hunger. We grow over weight, but feel hungry.

Blood Sugar and Insulin:

Blood Sugar and Insulin Every sugar and insulin peak increases the risk of insulin resistance of the cells. Retaining more sugar in the blood and less in the cells where it is needed for energy production. Higher and higher levels are needed to have an effect. The sugar level stays up with it the risk of diabetes and Metabolic Syndrome A combination of high glucose or sugar in the blood, insulin and silent inflammation are a triad in the genesis of many degenerative diseases. Insulin levels have to get low in order for the body to use stored fat deposits for energy

Insulin:

Insulin Insulin is the storage hormone driving nutrients into the cells and it is very important to life. As we age cells become less responsive to insulin and the pancreas produces more and more to get the message to the cells Suppresses two important hormones: glucagon and growth hormone. Glucagon promotes the burning of fat and sugar. Growth hormone is used for muscle development and building new muscle mass Insulin also causes hunger and cravings

Insulin:

Insulin High insulin lowers cellular magnesium. Increases sodium retention Increases inflammation mediators Reduces HDL Possibly increased risk of cancer due to cell proliferation.

Cravings:

Cravings If you find yourself hungry and craving sugar or sweets two to three hours after a meal, you probably consumed too many carbohydrates that last meal. Whenever you have a problem with hunger or carbohydrate cravings, look to your last meal for a clue to the reason why.

Slide 34:

Balance your blood sugar by eating less refined carbohydrates and have some protein with every meal When you eat a meal blood sugar and insulin rises. After about 2 to 3 hours blood sugar drops below fasting levels, but insulin is still in the blood stream. Eating a high carbohydrate meal will keep the insulin levels too high most of the time.

Insulin Resistance and Syndrome X:

Insulin Resistance and Syndrome X We evolved for hundreds of thousands of years from the so-called cave man's diet," which consisted solely of meat and vegetables Modern civilization about 5,000 years ago, our physiology suddenly was asked to digest and metabolize larger amounts of sugar and starch especially refined sugars Perhaps a third to a half or more of our population is unable to process carbohydrates, sugars and starches efficiently

Insulin Resistance :

Insulin Resistance The basis of Syndrome X is insulin resistance The more body fat you have the more insulin resistant you are Especially visceral fat - the fat around your abdomen

Slide 37:

Are You A Candidate For The Metabolic Syndrome??? If Yes…. “GET OFF YOUR DUFF AND CHANGE IT”

Slide 38:

A healthy, low starch diet is the first step. See the New Wellness Pyramid for guidelines

What Is Making Us Fat?:

What Is Making Us Fat? Insulin’s job is to store energy which make us gain weight. More insulin = more fat, it also hinders the release of stored fat The ratio of macronutrients protein, carbohydrate and fat in the meals you eat is the key to permanent weight loss and optimal health Low carbohydrate diet is best for abdominal fat loss (visceral fat loss) High carbohydrate diet leads to increased triglycerides (fat) in the blood this decreases HDL

Slide 42:

What is your excuse?? No more excuses are needed

Slide 43:

What Is “Silent Inflammation”….????

Some Causes of Silent Inflammation:

Some Causes of Silent Inflammation Inflammation occurs during many ailments High carbohydrate diet and overweight Constant high insulin increase the production of AA (arachidonic acid) and other pro-inflammatory molecules Exercise deficiency Stress maladaption (little stress for a short time is ok, too much for too long will cause health problems) Infection Dysbiosis( dirty Gut) Toxic load Imbalance between pro and anti inflammatory hormone eicosanoids

Inflammation and Cortisol :

Inflammation and Cortisol With constant silent inflammation the adrenal glands produce too much cortisol, an anti-inflammatory and anti-stress hormone This amongst other things increase insulin resistance, which is making us fatter Depresses our entire immune system, which is making us sicker And kills nerve cells

Good Foods Bad Foods:

Good Foods Bad Foods Food that decrease inflammation Fruit and Vegetables Herbs and Spices like tumeric and ginger Good fats from fish, nuts and olive oil Organic food Red wine in moderation High dosage of fish oils 5 to 10 grams a day Food that increase inflammation High sugar intake Trans and saturated fats Artificial colours, flavours and preservatives Lack of nutrients Excess alcohol and caffeine. Vegetable oils

Slide 47:

Photo’s produced by ADAM http://www.adam.com In moderation Some fruits are ok Restrict Milk, include eggs Choose healthier options

Combat Inflammation:

Combat Inflammation Low glycaemic load diet. Basic nutritional supplements. Exercise program Stress reduction. Detox program if indicated.

Slide 49:

Proteins Are The Building Blocks Of Our Bodies

Protein :

Protein Provide energy and promote growth and development and regulate body processes Enhance body function such as blood clotting, immune function and cell repair Consists of 20 amino acids. Nine of them are essential and the rest are synthesized in the body Animal proteins contain all the nine essential amino acids; a complete protein Soybeans also contain all the essential amino acids For non meat eaters the diet needs to be balanced in order to receive all the essential amino acids. Not necessarily at the same meal, but in the same day

Protein And Weight-Loss:

Protein And Weight-Loss Low fat proteins should be consumed eg chicken, fish, turkey, lean cuts of red meat pork fillet, lamb, whole eggs in moderation Some protein with every meal will be good for sugar balance and keeps you satisfied longer In a low carbohydrate diet the protein will stimulate the production of glucagon the primary hormone that maintains blood glucose levels in the brain by causing the release of stored glycogen Excess protein intake can also be stored as fat, but not as easily as more energy is needed for its conversion.

Slide 52:

Not All Fats And Oils Are The Same

Fats And Oils:

Fats And Oils Oils are liquid at room temperature Fats are solid at room temperature However, for simplification we will use the word fats Fats are made up of fatty acids

Does Fat Make You Fat? :

Does Fat Make You Fat? Eating healthy fats in moderation does not make you fat in the same way that green foods do not turn you green Low fat foods, which are fortified with thickeners and carbohydrates are a cause for weight gain It's your body's response to excess carbohydrates in your diet that makes you fat High fat high carbohydrate combination is not recommended Best is a low carbohydrate diet with moderate fat intake, including healthy omega 3 oils

Fats:

Fats Fat is a source of energy for the body. Provide nine calories per gram while carbohydrates and protein have only four. Fat is essential in the absorption of the fat-soluble vitamins A, D, E and K. It protects our organs, maintains healthy hair and nails, and keeps our bodies warm. Fat is also important for slowing the digestive process so we are not hungry an hour after eating. Fat also adds satiety and a sense of fullness — and of course, it tastes good.

Kinds Of Fat:

Kinds Of Fat Saturated fats: only found in animal foods, contains cholesterol Monosaturated fats: omega 9 fatty acid- olive oil, avocadoes, bee pollen Polyunsaturated fats: omega 6 fatty acids-vegetables, nuts, seeds Supersaturated fats: omega 3 fatty fish, flax seeds, hemp seed (need vitamin E as antioxidant) Omega 6 and 3 need to be supplied from food - the body can not make them Our diets contain too much omega 6 and too little omega 3, which increases inflammation The ratio should be 2 to 1 but is more like 15 to 1

Coconut oil:

Coconut oil Is a saturated fat It got a bad name, because of the way it used to be processed It has a long list of health giving attributes Is a medium chain fatty acid In the body it is used for energy rather than being stored in fat tissue

Margarine:

Margarine Is made from vegetable oils. To make it solid, hydrogens are pumped into it, making it a saturated fat product It goes through many processes including refining, heating, coloring and deodorizing Although the heart foundation gives many of them their tick, it is not a healthy food

Slide 59:

Water…. The Liquid Of Life

Water:

Water 50 to 70 % of our body weight is water - about 40 litres. Lean tissue mass contains 73% water, adipose tissue about 20% Water carries nutrients into the cells and toxins out Is a solvent for many chemical compounds and a lubricant Is a medium where many chemical reactions can occur Contributes to temperature regulation 2/3 is intracellular fluid 1/3 extracellular fluid Under normal conditions we need to drink about 30 ml of water for every kg of body weight Your body will be better hydrated if your muscle mass is high

Living Water:

Living Water Water, air and food are the three main essentials to sustain life Water needs to be free of chemicals and pollutants Should be well mineralized (add colloidal plant minerals) Like everything in nature, water has an energy field Water crystals can either carry positive health promoting vibrations or negative ones. See the following photos at http://www.adhikara.com/water.html Charged with life force. (vigorous shaking and leaving it out in sunlight is one way of achieving this)

Slide 63:

Water that has been exposed to the words "you make me sick. I will kill you" typed on a paper pasted on the bottle. Crystal of water that has been exposed to the words "Love / Appreciation" typed on a paper pasted on the bottle Crystal of water that has been exposed to the playing of Kawachi Folk Dance Song. Crystal of water that has been exposed to the playing of Heavy Metal Music.

Slide 64:

Water crystal. Spring Water of Saijo, Hiroshima Prefecture. Water crystal. Fountain in Lourdes, France. Water crystal. Mount Cook Glacier, New Zealand. Crystal of water that has been exposed to Bach's "Air for the G String".

Slide 65:

Exercise - The Missing Link In Looking Good And Feeling Great

A Word About Exercise:

A Word About Exercise Speeds up your metabolism, even hours after exercise and burns calories Makes your muscles more insulin sensitive The pancreas needs to produce less insulin and levels drop, less insulin in the blood to convert sugar to fat Reduces the amount of fat deposit and reduces food intake Gets cortisol levels down (stress and inflammation increase cortisol levels) Excess cortisol = more visceral fat Helps to detoxify the sugar fructose

Slide 67:

Muscle tissue is denser than fat tissue. Exercise increases muscle tissue A correct eating plan decreases body fat You might weigh the same, but you look slimmer

Fat Versus Muscles :

Fat Versus Muscles

Slide 69:

Is Stress Holding You Back From Achieving Your Goals?

Stress:

Stress Stree reactions are extremely beneficial when we need to temporarily deal with an emergency. After, the HPA axis needs to return to normal so balance is achieved Continued stress will not shut off this response HPA axis will first be hyperactive and when running out of steam becomes hypoactive or under-active Constant stress creates an inflammatory state and inflammation creates stress within the body Some symptoms and pathological changes include: anxiety, depression, mood changes, sleep disorders, energy changes, cardiovascular and auto-immune diseases

Stress:

Stress Stressful stimuli activates stress centers in the brain (the hypothalamus) producing and releasing adrenaline This activates the HPA axis (hypothalamic-pituitary-adrenal axis) producing cortisol from the adrenal gland. Flight or fight response Cortisol is a potent anti-inflammatory, anti-stress hormone and helps control immune activities and is beneficial for short durations. Prolonged stress raises cortisol levels for too long in the blood increasing insulin resistance, kills brain cells and depresses the immune system

How To Relieve Stress:

How To Relieve Stress

Slide 75:

Last But Not Least…… Are Your Mind And Emotions In Balance?

Mind And Emotions:

Mind A nd Emotions Why are you putting on weight? Do you eat more when sad, stressed or happy? What makes you go and reach for that chocolate, chips, cake etc? Can you remember anything happening in your life which started the weight gain? Bush flower essences may be of help with the emotional aspect of weight gain. Hypnotherapy is another aid for weight management and coping with stress. For more information ask Judie at Holistic Health. 07 49513003

Slide 77:

Don’t listen to the devil inside, you are stronger than that Remember D.A.R.E .? “ Dream to Act to Realize my full potential and to be Excited about life” What Do You Have To Do Next……???

Slide 78:

“GET OFF YOUR DUFF AND DO IT”!!!

Having read this PowerPoint Presentation you probably have realised that managing our weight is not just a matter of diet, but more importantly about healthy lifestyle choices Are your ready for your Weight Management Program? :

Having read this PowerPoint Presentation you probably have realised that managing our weight is not just a matter of diet, but more importantly about healthy lifestyle choices Are your ready for your Weight Management Program?

The next few slides will introduce you to the :

The next few slides will introduce you to the

Slide 87:

See my Websites www.holistighealthmackay.com.au www.freeofallergies.com www.strideintohealth.com www.healthebooks4u.com www.onlyminerals.com Barbara Bourke Holistic Health Mackay 62 Sydney Street Mackay, Qld 4740 Australia Phone 07 49513003 M 0419116913 ionictherapy@bigpond.com

authorStream Live Help