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NUTRITION WORKSHOP: “THE PSYCHOLOGY OF CHANGE”
PRESENTED BY: DIANE VAN MIERLO & BECCA BADER
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What an amazing nutrition talk Diane and Becca put on last night. Here are a few highlights in case you missed the action.

*Change is scary:
Commitment is scary – because no one wants to fail
No one wants to disappoint themselves or others

*Lifestyle Misconceptions:
When people think of a healthy lifestyle, many times they picture an extreme health nut with celery in one hand and tofu in the other.

The truth is – most people think that changing their lifestyle will be an extreme and unpleasant experience. And that’s just NOT true.

It’s all about timing and we would like give you a brief summary of the scientific theory behind change and show you how it applies to your goals of losing weight, getting fit and living a healthy lifestyle from this moment forward!

TRANSTHEORETICAL MODEL
Br-J-Cardiol-2009-16-250-53-figure-1Pre-contemplation:
You are totally happy where you are
You make excuses about where you are (menopause/kids/job/time)
Really no interest in change

Contemplation:
Thinking about changing: Something happens – you see a picture of yourself, clothes don’t fit, Dr. says you may have issues, someone you know has made some positive changes.

Preparation:
Getting ready to change takes time – you must have 3 beliefs:
1) Something MUST change
2) I MUST change it
3) I CAN change it

You must get disturbed – make a list of reasons you must change! (your motivation) EMOTION CREATES MOTION

In order to get focused and prepared to make changes – you must set SMART GOALS:

S – Specific: in actual #s. People with specific goals are more likely to succeed!
M – Measurable: You must be able to measure your results
A – Attainable: A major goal must be broken down into smaller, attainable goals.
R – Realistic: Know yourself – what will you stick to?
T – Timely: every great goal is on a timeline

Action:
DON’T GET STUCK BETWEEN INSPIRATION AND ACTION!

*Start moving and revisit your motivation daily – remember why you wanted to change!

*Stick with your healthy eating and exercise plan – CREATE HABIT!
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*Surround yourself with support!

*Fill your mind with positive thoughts!
I am the kind of person that eats fresh, healthy foods
I am the kind of person that keeps fit
I am worth taking care of!

TELL PEOPLE ABOUT YOUR GOALS!

Maintenance:
MAKE THE MINDSHIFT FROM DIET TO LIFESTYLE!
*Find reward in the process
Once you’ve set your specific goals and your timeline is clearly defined –
Add a prize that you’ll receive once you’ve accomplished your goal.

This should NOT be related to unhealthy habits – no junk food or unhealthy
meals. Make it something that will reinforce your new lifestyle and body –
Like a new piece of clothing – or a new hairstyle!

HOW TO BE SUCCESSFUL
Education:
Let’s talk a little about Basic Nutrition. The true fact is that the shape of your body is due 80% to the foods you choose to eat and 20% due to the exercise you perform.

cant-out-exerciseYOU CAN’T OUT TRAIN A BAD DIET!
*Stay clear of packaged & processed food
*Fill up on FRESH foods
*Get Plenty of protein

If you are trying to lose weight and convert fat to lean muscle:
40-50% of your calories should come from lean protein
30-40% of your calories should come from Complex Carbohydrates
20% of your calories should come from healthy fats

Protein: Proteins are the main building blocks of the body.
They’re used to make muscles, tendons, organs and skin
How much should you be eating?

How to Calculate Your Protein Needs:
If you are exercising consistently and are looking to build lean muscle – you should be consuming approximately .8 grams of protein per pound of body weight. So – a 150 pound person should be consuming about 120 grams of protein each day to gain muscle.

Some examples:
5 oz Chicken = 29 grams
5 oz can of Tuna = 32 grams
5 oz of turkey = 26 grams
Eggs = 6 grams each

Carbs:
Carbs are used for Muscle Energy and recovery and many of our healthy carbs which are in the form of fruits and vegies, contain vital sources of vitamins, minerals and antioxidants.

If you are trying to lose weight – It is important to lower carbs. Lowering your intake of processed carbs to below 150 grams per day makes it much easier to lose weight. Above that level, your body will store excess carbs as fat, which leads to weight gain.

eat-lean-protein
Healthy Fats:
It’s time to end the Low-Fat myth. We’ve been told to follow a low fat diet to lose weight – so food companies re-engineered products to be reduced fat or fat-free, but to compensate differences in flavor or texture, they’ve added salt, sugar or refined grains. In fact: as a nation, following a low-fat diet has NOT helped us control our weight or become healthier!

*In the 1960s – 45% of our calories came from fat
*13% of adults were obese
*under 1% had type 2 diabetes

*Today – 33% of calories come from fats
*34% of adults are obese
*11 %have diabetes, most with type 2 diabetes.

Research shows that the total amount of fat in the diet isn’t linked with weight or disease. What really matters is the TYPE of fat and total calories in the diet.

healthy-fats
HEALTHY FATS have an important role in our diets: They include Unsaturated fats and are broken down into Polyunsaturated and Monounsaturated fats.

They mainly come from vegetable and fish sources and are ALWAYS liquid – never solid.

*They are an essential energy source
*They help you absorb certain vitamins known as “fat soluble vitamins” which include: Vit A – which supports healthy vision, immune system and cell growth
Vit D – which supports healthy Bones
Vit E – which supports healthy skin, vision & immune system
Vit K – which supports blood function & clotting

Examples include: Fish, seeds, nuts, Avocados, olives and oils
BAD FATS – meaning trans and saturated fats, increase the risk for certain diseases such as heart conditions, some cancers, and are responsible for not only increasing bad cholesterol (LDL) but also for LOWERING good Cholesterol (HDL)

There are NO Safe levels of trans fats! These can be found in commercially baked goods, fried foods, many processed snack foods, margarines canned frosting and non-dairy creamers

Saturated Fats which are solid at room temperature include: Bacon, butter, cheese, chocolate, coconut and meats.

all-in-moderation
MODERATION:
It’s very important to establish healthy habits – and this takes time! So be strict and dedicated to your new lifestyle until you achieve your goals. Make sure that you are confident that you can stay on track.

Once you get to where you are going, it’s much easier to stay there.

I like to say that life is for living… there will be birthdays and weddings and THANKSGIVING! One piece of pie doesn’t make you fat and one salad doesn’t make you skinny! It turns once again to the 80-20 rule: 80 % of your decisions must be great…20% will be throw- aways.

The key is to not let one bad meal become a bad day, which turns into a bad week, then to a bad month – and so the yo – yo dieting goes.

If you are making a conscious decision to eat something unhealthy – then that’s your decision …. Just KNOW it’s unhealthy! Be in tune with how it makes you feel: physically, emotionally & mentally. Be aware of how bad choices affect your mood and your workout. Once you begin to feel all the positive benefits of a healthy lifestyle – you’ll never want to go back to your old habits!
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Thank you to everyone who came out to be apart of this amazing seminar! We love having you in our SCBC family and love that you are acquiring new knowledge to better your journey!