Promises, Promises

Promises, Promises: 

Promises, Promises Broken New Year’s Resolutions Greater Binghamton Chapter of New York State Women, Inc. Roger E. Adams, Ph.D., CISSN February 8, 2012

Introduction: 

Introduction Introduction Top commonly broken New Year’s resolutions Women’s top health concerns Resolution or dream Color your nutrition goals Exercise your resolve Your plan for success Coaching for victory Questions

Who am I?: 

Who am I? Ph.D. in Nutrition from Texas Woman’s University in Denton, TX Certified Sports Nutritionist by the International Society of Sports Nutrition (ISSN) Certified Personal Fitness Trainer by the American Council on Exercise (ACE) Private nutrition and fitness counseling practice for over 14 years eatrightfitness ® ( www.eatrightfitness.com ) facebook and twitter: eatrightfitness Specializing in weight loss via behavior modification with customized evidence-based nutrition and exercise programs Offer group seminars and in-person, online and telephone nutrition consultations and personal training

Top commonly broken New Year’s resolutions*: 

Top commonly broken New Year’s resolutions* Lose weight and get fit Quit smoking Learn something new Eat healthier and diet Get out of debt and save money Spend more time with family Travel to new places Be less stressed Volunteer Drink less *source: Time Magazine (time.com)

Women’s top health concerns: 

Women’s top health concerns Weight loss Heart disease Breast cancer Osteoporosis How many of these are lifestyle related? all are influenced by lifestyle choices!!! top health concerns directly related to broken New Year’s resolutions

Resolution or dream?: 

Resolution or dream? Without a plan, a resolution is just a dream By mid-February most resolutions are now dreams lack of planning unrealistic or non-existent goals great time to buy “almost new” fitness equipment!

Color your nutrition goals: 

Color your nutrition goals Eat from the rainbow: remember ROYGBIV? Colorful foods have more vitamins, minerals, and disease-fighting phytochemicals Increases fiber intake Increases consumption of fruits and vegetables Adds variety to your diet

Red: 

Red Foods rich in red pigments may lower blood pressure, scavenge harmful free-radicals and reduce LDL cholesterol Antioxidants in wine may protect arterial walls while boosting HDL cholesterol tomatoes cherries red wine

Orange: 

Orange Consuming orange-colored foods may reduce LDLs, manage blood sugar levels, promote healthy joints and boost collagen formation salmon sweet potatoes carrots oranges

Yellow: 

Yellow Adding yellow foods to your diet may help boost HDLs, lower LDLs, normalize blood pressure and fight free-radical formation olive oil bananas yellow peppers

Green: 

Green Eating green-colored foods may help reduce cancer risks, lower BP, improve GI health, support vision, speed up metabolism and boost immune system integrity apples spinach edamame green tea

Blue, indigo, and violet: 

Blue, indigo, and violet Foods with blue and black pigments may help protect brain cells against Alzheimer's and other oxidative-related diseases, fight inflammation, improve calcium absorption and aid in weight loss blue berries eggplant black beans blue cheese

Exercise your resolve: 

Exercise your resolve Combination of cardiovascular and resistance training for optimal health Cardio - 200 min/wk (less than 30 min per day!) walking, jogging, cycling, aerobic classes, DVDs, Xbox Kinect, etc. Resistance training - 2-3 sessions/wk (45 min/session) weights and bodyweight exercises yoga and pilates

Exercise your resolve: 

Exercise your resolve Plan exercise based on health goals Weight/fat loss, bone health: focus on resistance training to reshape, followed by cardio Heart health: focus on cardio first, then resistance training to strengthen

Exercise your resolve: 

Exercise your resolve Monday Tuesday Wednesday Thursday Friday Saturday Sunday Body weight training 30 minutes of cardio Yoga/Pilates 30 minutes of cardio Body weight training 90 minutes of cardio Rest or catch up day 20 minutes of cardio 20 minutes of cardio 20 minutes of cardio Weekly exercise schedule example:

Your plan for success: 

Your plan for success Plan meals each week Keep a food log “If you bite it - you write it!” Schedule workouts in advance make them a priority, not an after-thought Verbalize your goals Act don’t react

Coaching for victory: 

Coaching for victory I can help you get back on track toward your nutrition and fitness goals Customize meal- and exercise plans to maximize your results Convenient internet/phone consultations eliminate time excuses

Questions: 

Questions