Health, Weight, and
Stress.
APPENDIX E
NAME
BMI GOAL
WC GOAL
WHR GOAL
TIME OF COMPLETION
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APPENDIX E
BMI (Body Mass Index):
Used by the Canadian weight classification system. The BMI formula produces a value based off of your weight-to-height
Some important definitions:
Classifications:
BMI
Underweight Normal weight Overweight Obese Class I Obese Class II Obese Class III
<18.5 18.5 – 24.9 25.0 – 29.9 30.0 – 34.9 35.0 – 39.9 >= 40.0
Risk for developing health problems Increased Least Increased High Very High Extremely High
**Sometimes those with high BMI values may also be very muscular at the same time; therefore using BMI alone is not sufficient enough. For a more accurate measurement, BMI is combined with WC values to determine whether or not you fit under the above classifications.
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APPENDIX E
WC (Waist Circumference): For Men
The circumference of your midsection.
Wrap tape measure around the body while aligning the bottom edge of the tap with the top of the hip bone. The normal range of WC for men should be a value under 40 inches
For Women
Wrap tape measure around the smallest part of your midsection The normal range of WC for women should be a value under 35 inches
WHR (WAIST-HIP-RATIO):
this value helps to determine the ratio of waist circumference to the hip circumference, as this has been shown to be related to the risk of health and heart disease.
** For hips: Wrap tape measure around the lower trunk and measure where gluteus maximus peaks. ** For Waist: Wrap tape measure around the body while aligning the bottom edge of the tap with the top of the hip bone.
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APPENDIX E
Your current values:
Interpretations:
BMI
WC
WHR
Go to page 1, what are your goals?
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APPENDIX E
Canada's Food Guide: Recommended daily intake (servings per day for adults) Women
Men
Food Groups Vegetables and Fruits
7-8
8-10
Choose at least 1 dark green and 1 orange vegetable with little or no added fat, sugar or salt. Grain products
6-7
8
2
2
2
3
Make at least ½ of your grain intake whole grain. Ex. Wild rice, quinoa, oats. Milk and alternatives Drink skim, 1%, or 2% milk. Select lower fat dairy alternatives. Ex. Soy beverage, yogurt. Meat and Alternatives Eat at least 2 servings of fish each week. Choose lean meat and alternatives with little or no added fat, sugar, or salt.
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How much is a serving? Groups
1 Serving
Vegetable and Fruits
Grain Products
Milk and alternatives
Meat and Alternatives
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Equivalent to
APPENDIX E
Create your own food guide:
What are your favourite recipes? Make notes below on ways you can make this dish healthier.
My Favourite Recipes Vegetables and Fruit a. b.
Grain Products c. d.
Milk and alternatives e. f.
Meat and alternatives g. h. Healthy snack i. j.
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APPENDIX E It's important to maintain your metabolism and reduce excess weight gain or loss. Using the table below to create set meal times throughout the day, incorporate your favourite recipes into the table (ex. put "c & a" for the 5-7pm). Aim to have smaller proportions and frequent meals throughout the day. For example, most people eat 3 meals a day (breakfast, lunch, dinner), try to have small meals every 4 hours throughout the day instead (breakfast, lunch, dinner, snack). Time
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
6-9am
10am12pm
1-4pm
5-7pm
8-10pm
** do not schedule a meal 4 hours before sleeping. This is to prevent heartburns from occurring or developing.
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APPENDIX E
There are times where you feel that no matter how you adjust your diet, you still do not see weight changes and sometimes you still experience weight gain. Perhaps you should consider what your daily life stresses are doing to you. Stress causes our bodies to release a hormone called "Cortisol" to prepare our bodies for physical responses to stress. Excess cortisol causes an agent in the body to increase fat absorption in our visceral fat layer (the layer under the abdominal muscle). This type of weight gain increases chances of developing type II diabetes, heart disease and other metabolic abnormalities.
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APPENDIX E Here is a list of how stress maybe affecting your weight, can you identify which category you fall under?
Metabolism
Do you feel like you're prone to putting on more weight when you're stressed, even if you're eating the same amount of food as you always have? Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.
Cravings
People experiencing chronic stress tend to crave more fatty, salty, and surgery foods. These foods are typically less healthy and increases weight gain.
Blood Sugar
Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.
Fat Storage
Emotional Eating
Fast Food
Too Busy to exercise
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Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat.
Increased levels of cortisol can not only make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would. How many times have you found yourself scouring the kitchen for a snack, or absently munching on junk food when you’re stressed, but not really hungry? Experts believe that one of the big reasons we’re seeing more obesity in our society these days is that people are too stressed and busy to make healthy dinners at home, often opting to get fast food at the nearest drive-thru instead.
With all the demands on your schedule, exercise may be one of the last things on your to-do list. If so, you’re not alone. North Americans live a more sedentary lifestyle than we have in past generations, yet our minds seem to be racing from everything we have to do. Unfortunately, from sitting in traffic, clocking hours at our desks, and plopping in front of the TV in exhaustion at the end of the day, exercise often goes by the wayside.
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APPENDIX E Using the chart on the right, schedule your work out routines and label on your personal calendar the routine you would like exercise. Having more than one option will help keep the exercises interesting and fun. Aim to do moderate-intense exercise at least 3 days a week, and make time to do low intensity activities such as walking, on a daily basis.
Exercise:
Sunday
Time Spent: Exercise:
Monday
Time Spent: Exercise:
Tuesday
Time Spent: Exercise:
Wednesday
Time Spent: Exercise:
Thursday
Time Spent: Exercise:
Friday
Time Spent: Exercise:
Saturday
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Time Spent:
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APPENDIX E
Track your Progress: Date:
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BMI
WC
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WHR
APPENDIX E
Some Helpful websites: Check your measurements: •
http://www.bodycalc.com/
Speak with a live nutritionist (paid services) •
http://www.livedynamic.ca/welcome.html
Email, call or meet a dietician (mostly online, many free meal planning tools) • http://www.eatrightontario.ca/en/default.aspx
City of Toronto nutrition resources •
http://www.toronto.ca/health/nutrition/adult.htm#4
Boxing Exercise with Tiffany Rothe:
http://www.youtube.com/watch?v=i85WUbY QSbI&feature=relmfu
Jillian Michaels 30 Day Shred: Level 1
BeFiT
http://www.youtube.com/watch?v=1PcNizMgg8
http://www.youtube.com/user/BeFit?feature =watch
Please visit issuu.com/mango_projects to see the full presentation for this workbook 13 | P a g e
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