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The Red Dress Campaign: A Heart Healthy Lifestyle

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Title: The Red Dress Campaign: A Heart Healthy Lifestyle


1
The Red Dress Campaign A Heart Healthy
Lifestyle
  • Tanya Williams, MS, RD, LDN
  • Bucknell University
  • February 5, 2008

2
The Facts
  • Women don't take their risk of heart disease
    seriouslyor personally.  
  • Women often fail to make the connection between
    risk factors and their own chance of developing
    heart disease.
  • HIGH blood pressure
  • HIGH cholesterol
  • Being Overweight or Obese
  • Diabetes
  • Heart disease is the 1 killer of American
    women.

3
Risk Factors Associated with Heart Disease
  • Genetics
  • Weight
  • Overweight
  • Obese
  • Smoking
  • Diet
  • Inactivity
  • Excessive Etoh

4
The Steps For a Heart Healthy Lifestyle
  • Eat less
  • Cholesterol
  • Saturated fat
  • Trans fat
  • Sodium
  • Eat more
  • Fiber
  • Soy-based products

5
The Steps For a Heart Healthy Lifestyle
  • Reduce your weight
  • Increase physical activity level
  • Learn to
  • Shop smart
  • Cook smart
  • Dine out more healthy

6
ATP III Classifications/Guidelines
7
Step 1Lowering Cholesterol LDL Levels
  • Eat less fat.
  • Avoid fried foods, fatty meats, whole milk
    products.
  • Eat less cholesterol.
  • Cholesterol is found only in foods from animals
    (foods from plants contain no cholesterol).

8
Step 1Lowering Cholesterol LDL levels
  • Eat less saturated fat.
  • Saturated fats are usually found in animal
    products.
  • However you should avoid coconut, palm, and palm
    kernel oil as they are high in saturated fat.

9
Step 1Lowering Cholesterol LDL levels
  • Use less hydrogenated or partially hydrogenated
    fats.
  • Select tub or liquid margarine vs. stick
    margarine.
  • Consider adding specialty spreads.
  • Benecol or Take Control are made from plants
    and have been shown to help lower cholesterol.

Talk with a dietitian about adding these
products.
10
Step 1Lowering Trigylcerides
  • Avoid Alcohol.
  • Beer, wine, or hard liquor.
  • Avoid Sugar.
  • Candy regular soda.
  • Eat Fewer Carbohydrates.
  • Breads, cereals, rice, pasta, fruits, dairy
    products.

11
What is Trans Fat?
  • Also known as Trans fatty acids.
  • Type of fat formed when liquid oils are made into
    solid fats (process called hydrogenation).
  • Shortening
  • Hard margarine
  • Trans fat can be found naturally, in small
    amounts, in some animal-based foods.
  • Trans fats are in packaged cookies, crackers,
    other baked goods, commercially prepared fried
    foods, chips, doughnuts, some margarines most
    shortenings.

12
Why is it Bad?
  • Trans fat is as bad for you as saturated fat.
  • It has been shown to
  • raise LDL levels
  • lower HDL levels
  • increase your risk for heart disease

13
Step 1Lowering Trans Fat
  • Choose liquid or soft tub margarines use in
    moderation.
  • 1 gm saturate fat/serving
  • First ingredient should read liquid vegetable
    oil
  • Use olive or canola oil (natural, un-hydrogenated
    oils).
  • Look for processed foods that use un-hydrogenated
    oils.
  • Limit intake of foods high in trans-fat (see
    pictures).

14
Step 1Decrease Sodium (Salt) Intake
  • Eating a diet high in sodium (salt) can increase
    blood pressure.
  • Canned foods, dried meats or fish, packaged
    foods, frozen meals, lunch meats, salad
    dressings, marinades, and any salted food item
    (i.e. pretzels)
  • Having a normal blood pressure reduces the risk
    of heart disease.
  • Talk to a dietitian about a low salt diet plan.
  • Talk to a dietitian about the DASH diet.

15
Step 2Increase Soluble Fiber Intake
  • The type of fiber found in oats, barley, dry
    beans peas, fruits vegetables may help to
    lower cholesterol levels.
  • Choose 5 or more servings of vegetables
    fruits/day.
  • Choose 6 or more servings of whole grain breads,
    cereals, pasta, rice, dry beans/day.

16
Step 2Increase Soy Intake
  • Soy protein has been shown to reduce the risk of
    heart disease.
  • Add soy to your diet.
  • Tofu, soynuts, soymilk, or other whole soy
    products.
  • Dont count on powdered soy drinks as a good
    source of soy protein.

17
Heart Healthy Diet Recommendations
Total Fat/day 40-60 gm/day Saturated
fat/day 10-15 gm/day
18
The Benefits of Weight Loss
19
What is Ideal Body Weight (IBW)?
  • A term describing the weight that people are
    expected to weigh based on age, sex and height.
  • A recommended weight for individuals as provided
    in the Suggested Weights for Adults chart
    published periodically by the USDA and US Health
    and Human Services Department.
  • The weight appropriate for an individual that
    results in a body mass index of 20-25.

20
What Does it Mean to Your Health?
  • Being underweight can also lead to health
    conditions such as
  • Anemia, heart problems, and chronic fatigue
  • An obsession with weight loss may also lead to
    eating disorders and nutritional deficiencies
    that may be life threatening
  • People who are overweight are at increased health
    risk for diseases including
  • Heart disease, diabetes, stroke, osteoarthritis,
    gallbladder disease, gout, and certain types of
    cancer.

21
What is Body Mass Index (BMI)?
  • A measure to determine the amount of body fat
    and amount of lean body mass.
  • The number, derived by using height and weight
    measurements, that gives a general indication if
    weight falls within a healthy range.

22
Health Risks of Obesity
23
What is a Waist Circumference?
  • A measurement of the waist.

24
What Does it Mean to Your Health?
  • Fat around the waist increases the risk of
    obesity-related health problems.
  • Women with a waist measurement of more than 35
    inches have a higher risk of developing
    obesity-related health problems.
  • Diabetes, high blood pressure, heart disease.

25
Step 3Reduce Your Weight
  • If you are overweight or obese, a 10 reduction
    in BWT may help to
  • Lower Blood pressure
  • Lower Cholesterol level
  • Lower Triglyceride level
  • Lower Blood Sugar Levels
  • Improve overall health
  • Lower risk of heart disease

26
Calculating KcalsThe Short Method
Pounds (lbs) can be converted into kilograms
(kg) by dividing lb value by 2.2. To lose 1
pound of body weight in 1 week, you must reduce
your intake by 500 calories each day. To lose
2 pounds of body weight in 1 week, you must
reduce your intake by 1000 calories each day.
27
Convert Calories into Meal Patterns
  • 1200 kcals/day
  • 2 D, 2 Fr, 6 Gr, 4 M, 3 V, 2 F
  • 1400 kcals/day
  • 2 D, 2 Fr, 7 Gr, 5 M, 2 V, 3 F
  • 1600 kcals/day
  • 3 D, 2 Fr, 9 Gr, 5 M, 3 V, 3 F
  • 1800 kcals/day
  • 3D, 3 Fr, 9 Gr, 6 M, 3 V, 4 F
  • 2000 kcals/day
  • 3 D, 3 Fr, 10 Gr, 7 M, 3 V, 4 F
  • 2200 kcals/day
  • 3 D, 3 Fr, 12 Gr, 7 M, 3 V, 5 F

All kcals associated with meal patterns above
are based on correct portion size/serving
consumed.
28
What Counts as a Portion?
29
Guesstimated Portion Sizes
  • 1 cup of potatoes, rice, or pasta is equal to the
    amount that would fit into a tea cup or the size
    of a tennis ball.
  • Bagels should be the size of a to-go coffee lid.

30
Guesstimated Portion Sizes
  • Whole fruits should be about the size of a tennis
    ball.
  • apples
  • oranges
  • peaches
  • pears
  • Bananas should be the size of a dollar bill.

31
Guesstimated Portion Sizes
  • Fresh veggies should be measured by the ½ cup
    and should look like 3 ice cubes.

32
Guesstimated Portion Sizes
  • A serving of cheese is equal to a tube of
    lipstick or if sliced, a 3.5 inch computer disk.

33
Guesstimated Portion Sizes
  • Meats should be between 2-3oz. servings or the
    size of a palm of a womans hand, or a deck of
    cards.

34
Guesstimated Portion Sizes
  • 3 oz. serving of chicken or turkey with the bone
    equals
  • 2 thighs
  • 2 drumsticks
  • 1 drumstick 1 thigh

35
Guesstimated Portion Sizes
  • 2 T. of peanut butter should be the size of a
    golf ball.

36
Guesstimated Portion Sizes
  • 1 tsp of butter equals the foil-wrapped
    restaurant type (1 package).
  • 1 tsp. of oil is the correct serving size.

37
What Counts as a Portion/Serving?
Note 4 or more drinks/setting is considered
binge drinking for females. 5 or more
drinks/setting is considered binge drinking for
males.
38
Step 4Increase Physical Activity Raise HDL
level
  • Regular physical activity
  • Reduces your risk of heart disease
  • Aids in weight loss
  • How do you do it?
  • Talk with your doctor before you start a formal
    program.
  • Begin slowly.
  • Choose an activity you like.
  • Meet with an exercise professional.
  • Goal at least 30 minutes or more of moderate
    activity, most days of the week.

39
Step 5Shop Smart
  • Shop the outside aisles of the grocery store,
    they contain healthier food choices.
  • Avoid the middle aisles, they contained
    processed/high calorie products.
  • Choose fresh fruits, vegetables, milk, breads,
    and meats.
  • Read food labels.

40
Food LabelsThe Healthy Eaters Guide
  • Indicate portion size
  • Servings per container
  • Amount of Calories/serving
  • Amount of CHO/serving
  • Amount of Fat/serving
  • Amount of Saturated Fat/serving
  • Amount of Trans Fat/serving
  • Amount of Cholesterol/serving
  • Amount of Sugar/serving
  • Amount of Sodium/serving
  • Amount of Fiber/serving
  • Amount of Protein/serving
  • Amount of Vit Min/serving

41
Step 5 Cook Smart
  • Sauté vegetables in a non-stick pan.
  • Use non-stick spray or broth instead of butter or
    oil.
  • Use egg whites or cholesterol-free egg
    substitutes to replace eggs.
  • Use skim milk to replace whole or 2 milk.
  • Use unsaturated oils and liquid margarine to
    replace butter.
  • Use herbs, spices, flavored vinegars, lemon
    juice, or fat-free/salt-free condiments to add
    flavor to foods.

42
Step 5Dine Out Smart
  • Split an entrée, or eat half and take the rest
    home.
  • Order baked, broiled, or grilled food.
  • Avoid breaded, fried, or creamed foods.
  • Ask for gravy, sauce, butter, and salad dressing
    on the side.
  • Limit fast food to 1x/week.
  • Ask a dietitian for a meal plan to be followed
    when eating out.

43
  • Interested
  • in learning
  • more?

44
On CampusContact Information
  • Tanya Williams, MS, RD, LDN
  • Clinical Nutritionist
  • 577-1401 (SHS desk)
  • tlw014_at_bucknell.edu
  • By appointment only
  • Hours available Monday-Friday

Note Not all Fridays are available
45
Off CampusContact Information
  • Tanya Williams, MS, RD, LDN
  • Kelly Hoffheins RD, LDN
  • Market Street Counseling
  • 424 ½ Market Street
  • Lewisburg, PA
  • 523-1212 or 745-3776
  • asktanyard_at_gmail.com
  • askkellyrd_at_gmail.com

46
Happy Birthday Roz!
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