Be Beautiful, Feel Young

Be Beautiful, f Feel Young, Eat Well Sanirose S. Orbeta, M.S.,R.D., FADA Consulting Clinical and Sports Nutritionist

Sanirose S. Orbeta, M.S., R.D., FADA

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Nutritional Environment that Affect Our Nutritional Status Existing Medical Condition

Sedentary Lifestyle y

Work Pressure

Supermarket Trends

Family Habits and Traditions

Hearsay Nutrition

Psychological & Emotional

New Age g Product Media Misinformation Sanirose S. Orbeta, M.S., R.D., FADA

Economic Dwindling Peso Value

Personal Stresses 2

Wellness – balancing of physical, physical emotional, social intellectual and d spiritual i it l commitment it t off an individual in order to produce happiness and the highest quality of existence. existence

Sanirose S. Orbeta, M.S., R.D., FADA

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The Dimensions of Wellness Social

Nutrition & Physical Activity

Emotional

Wellness

Intellectual

Sanirose S. Orbeta, M.S., R.D., FADA

Spiritual

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Syndrome X Iceberg Theory

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Skill 1: Maintain Healthy Weight at All Times a) Select your calorie wisely - Portion Control b) Monitor M it BMI and d Waist W i t Ci Circumference f c) Beware of FAD Diets and unscientific eating practices - The Atkins, The Zone, The Protein Power VS. The Healthy Food Guide P Pyramid id Sanirose S. Orbeta, M.S., R.D., FADA

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Analysis of the Current Popular Diets Acceptable

Unacceptable

1. Traditional Food Guide Pyramid

1. Dr. Atkins’ New Diet Revolution

2. Weight Watchers Dieting with the Duchess

2. South Beach Diet

3 Mediterranean 3. M dit Di Diett

4 Eat Right for Your Type 4.

4. Volumetrics

5. Carbohydrate Addicts Diet

5. Eat More, Weigh Less

6. Sugar Buster

3. Protein Power

7 Peanut 7. P t Butter B tt Di Diett

6. Choose to Lose Sanirose S. Orbeta, M.S., R.D., FADA

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Energy imbalance leads to overweight and obesity 1 Dietary fat – a major determinant of 1. body weight. 2. Adipose tissue – is 85% of body fat mass. 3. HighHigh-fat diet – stimulates overeating. 4. Chronic imbalance –fat intake and fat oxidation. Sanirose S. Orbeta, M.S., R.D., FADA

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Test for Visceral Fat

Sanirose S. Orbeta, M.S., R.D., FADA

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Monitor Body Mass Index (BMI) & Waist Circumference Age (years) BMI (kg/m2) BMI = Weight (kg) 19 – 24 19 – 24 2 Height (m ) 25 – 34 20 – 25 35 – 44 21 – 26 23 BMI = 68 kgs 1.7 m 2 45 – 54 22 – 27 55 – 65 23 3 – 28 8 Id l Waist Ideal W i t Circumference: Ci f • Female = 31 inches > 65 24 – 29 • Male = 35 inches

Sanirose S. Orbeta, M.S., R.D., FADA

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Calories not expended as energy become excess body weight

Sanirose S. Orbeta, M.S., R.D., FADA

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Calorie Intake

Sanirose S. Orbeta, M.S., R.D., FADA

=

Energy Expended

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Treatment Guidelines 9 The Two Two--steps Process for General Treatment of Overweight & Obesity - Assessment Degree of obesity and overweight and health risk status BMI, Waist Cir., Blood profile - Management Reduction of excess weight, maintenance of lower body weight and measures to prevent more weight gain Sanirose S. Orbeta, M.S., R.D., FADA

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Goals for Weight Loss 1 Reduce 10% of initial weight from 1. baseline 2 Maintain lower body weight 2. 3. Aim at 11-2 lbs. weight loss per week f 6 months for th 4. Prevent future weight gain

Sanirose S. Orbeta, M.S., R.D., FADA

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Advantages of Weight Loss • Weight g Loss is recommended to: - Lower blood pressure - Lower elevated total cholesterol - Lower LDL cholesterol - Lower triglycerides - Lower L elevated l d blood bl d glucose l level l l - Raises HDL cholesterol Sanirose S. Orbeta, M.S., R.D., FADA

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Combination Therapy • For weight management to be successful, combine the ff: - Low Calorie Diet - Increased Physical Activity - Behavioral Therapy

Sanirose S. Orbeta, M.S., R.D., FADA

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Weight Management thru Food Modifications 1. Avoid over consumption of hi hi--calorie foods. 2. Food preparation (boiled, broiled and steamed) g adding g hihi-calorie ingredients g during g – avoiding cooking. 3 Reduced portion sizes. 3. sizes 4. Read nutrition labels to determine caloric content. 5. Dining out. Every bite counts. Be wise in selecting. Sanirose S. Orbeta, M.S., R.D., FADA

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Skill 2: Master Correct Food Choices Variety, Balance and Moderation! • Know your Fuel Line: – Carbohydrates y – Proteins – Fats – Fiber – Vitamins – Minerals – Electrolytes and Water Sanirose S. Orbeta, M.S., R.D., FADA

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Carbohydrates • 5555-70% CHO from Total Calories • Complex p CHO • Simple CHO

Sanirose S. Orbeta, M.S., R.D., FADA

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Proteins • 10 10--15% PRO from Total Calories • Protein Ratio

Sanirose S. Orbeta, M.S., R.D., FADA

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Fats • 20 20--25% FATS from Total Calories • Good Fats “Monounsaturated & Polyunsaturated” • Bad Fats “Animal “A i l Saturated S d Fats” F ”

Sanirose S. Orbeta, M.S., R.D., FADA

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Vitamins & Minerals • Vitamins: – 20 20--30 grams of Fiber – Deep p Colored – Variety is Best

• Minerals: Re-assess your mineral Resupply (e.g., Calcium: 10001000-1500 mg/day) /d ) Sanirose S. Orbeta, M.S., R.D., FADA

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Electrolytes, Sodium and Potassium

Sanirose S. Orbeta, M.S., R.D., FADA

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Water • Drink 8 – 12 glasses of Water daily • Drink Alcoholic Beverages in Moderation (2(2-4 drinks/week)

Sanirose S. Orbeta, M.S., R.D., FADA

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Sanirose S. Orbeta, M.S., R.D., FADA

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Sanirose S. Orbeta, M.S., R.D., FADA

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Sanirose S. Orbeta, M.S., R.D., FADA

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Sanirose S. Orbeta, M.S., R.D., FADA

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Skill 3: Be Knowledgeable About “Significant Other” Foods! 1. Excessive Sugar 2. Abusive Salt 3. Tricky Cholesterol 4. Neglected g Iron, Iron, Folates Folates,, Zinc and Selenium 5. Fancy Supplements 6 Sunshine Vitamin D 6. Sanirose S. Orbeta, M.S., R.D., FADA

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Sugar: Sweet Hidden Treasures Sugar Intake = 10 – 25 % of Total Calories /day Sugar Content of Selected Foods

2 oz. chocolate bar 1 frosted/glazed g donut 1 scoop ice cream 1 12-oz. 12 oz. soft drink 1 glass milk shake 1 banana split Sanirose S. Orbeta, M.S., R.D., FADA

8 tsp 6 tsp p 4 tsp 8 tsp 10 tsp 25 tsp 30

Sodium 9 8

Healthy Level = 2,500 - 3,500 mg./day Filipino Intake = 7,000 – 12,000 mg./day Sodium Content of Selected Foods Name of Food

Measurement

Sodium (mg)

Boullion Cube

1 cube

960

Corned Beef

1/4 cup

1056

Olives, Green

10 whole pcs

926

Pork & Beans

1 cup

1181

1 whole pc

1928

1 tsp

2196

Soy Sauce

1 Tbsp

1319

Teriyaki Sauce

1 Tbsp

689

Worcestershire Sauce

1 Tbsp

267

Pickle Dill Pickle, Salt

Sanirose S. Orbeta, M.S., R.D., FADA

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Skill 4: Master Your Eating Habits • Food Triggers • Eternal presence of F Favorite i foods f d • Stressful Eating • Special Occasions • No food p planning g Sanirose S. Orbeta, M.S., R.D., FADA

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Enjoy the Taste of Eating Right and Light

Sanirose S. Orbeta, M.S., R.D., FADA

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Little Caesar vs. Big Alternative

Sanirose S. Orbeta, M.S., R.D., FADA

Source: Dr. Shapiro’s Picture Perfect Book, 2003. 34

Eat the Starch, Hold the Fat

Sanirose S. Orbeta, M.S., R.D., FADA

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

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Asian Staple vs. Western Food

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

Sanirose S. Orbeta, M.S., R.D., FADA

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Lunch Package

Sanirose S. Orbeta, M.S., R.D., FADA

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

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Mini Muffin, Maxi Impact

Sanirose S. Orbeta, M.S., R.D., FADA

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

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Bites & Bowls

Sanirose S. Orbeta, M.S., R.D., FADA

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

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Sandwich Sweepstakes

Sanirose S. Orbeta, M.S., R.D., FADA

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

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Breakfast Bounty

Sanirose S. Orbeta, M.S., R.D., FADA

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

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Pizza Delight

Sanirose S. Orbeta, M.S., R.D., FADA

Source: Dr. Shapiro’s Picture Perfect Book, 2003. 42

Characteristically Chinese

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

Sanirose S. Orbeta, M.S., R.D., FADA

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Good Bread

Source: Dr. Shapiro’s Picture Perfect Book, 2003.

Sanirose S. Orbeta, M.S., R.D., FADA

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Relationship of Nutrition, Physical Activity Quality y of Life and Behavioral Modification on Q Nutritional Well-being

Physical Activity

Behavioral Modification

Sanirose S. Orbeta, M.S., R.D., FADA

Health & Beauty

Mental, Emotional & Psychological

Quality = Look Good off Lif Life Feell G F Good d

Good Social Interactions

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Squeeze In As Much Physical Activity Daily

Sanirose S. Orbeta, M.S., R.D., FADA

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Sanirose S. Orbeta, M.S., R.D., FADA

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Strenuous Activity is not for Everyone

Sanirose S. Orbeta, M.S., R.D., FADA

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Eating to Perfection with Taste and Grace • Eat Wisely for Vim Vim, Vitality, Vigor and Vanity! • Eat for the Health of It and LOVING IT!

Sanirose S. Orbeta, M.S., R.D., FADA

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Its Never Too Late To Start “When When you look good. good You feel good You feel youthful You feel healthier Yo feel beautiful.” You bea tif l ” Sanirose S. Orbeta, M.S., R.D., FADA

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Inspiring p g Quotations: “A meal,, simple p or extravagant, g , provides a rest from the restlessness that has invaded the hours of anticipation and uncertainty.”

“Eating is an art worthy to rank with the other methods by which man chooses to escape from reality.” Sanirose S. Orbeta, M.S., R.D., FADA

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Timeless Advise… “If we could give every individual the right amount of nourishment and exercise, exercise not too little and not too much, we would have f found d the th safest f t way y to health.” Hippocrates (c. 460460-377 B.C.) Sanirose S. Orbeta, M.S., R.D., FADA

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Thank You F Your For Y Ki Kind d Attention Sanirose S. Orbeta, M.S., R.D., FADA

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