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Better Weight:
A Lifestyle Approach
| Course Number |
LWH221
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| Objectives |
At the end of this course, you will
explain 1.
List
life priorities as they relate to foods, 2. Explain how to keep food a lower priority, 3. Describe the practical
tools that will be helpful to reduce daily food intake, and 4. Plan a
weekly exercise program that includes type, time, duration and
level.
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| Credit Hours and Fee |
3.0 CE Credit Hours with a fee of $24.00 |
| Instructor |
Rudolf Klimes, PhD (Indiana University), MPH
(Johns Hopkins University);
Adjunct Professor at Folsom Lake
College, Folsom CA. |
Welcome
to this
3-contact-hour Continuing Education course with instant online processing and
certification 24/7. Study the course below, take the 12-question
multiple-choice
TEST,
register and pay online. If you score 75% or above, you may print your CE
certificate on your printer as soon as you finish.
If you have
difficulty printing your certificate,
click here.
Weight management centers on better priorities,
eating
and exercise.
If you have health problems, check with your physician before starting this
program.
Better Priorities
(Attitude) |
1.
Overeating is the misguided filling of an emotional or
spiritual hunger. (Eat to satisfy only hunger; don't eat to satisfy
emotional and spiritual emptiness.)
2. First
talk to God. He then will guide your eating (Say "grace".
Enjoy faith before food. Turn from surplus food to the satisfaction of
faith.) As in Alcoholics
Anonymous, you may substitute "a higher power" for
"God".
3. God
lowers your unreasonable desire for food. (He meets your limited food
needs. Limit yourself, so God can be free with you.)
4. Food
guilt leads to repentance or to trouble. Be honest.
5. Journal
your daily journey with God, food, exercise and power. (Eat
for sustenance, not action or entertainment. Don't feed stress. Escape
temptation by running to God. Excessive food hinders good
thinking.) |
Better
Eating
(Behavior) |
1.
EAT what you NEED. (Don't eat all you can. When full, stop
eating. It is fine to eat only half. Save left-overs at home or
restaurants.)
2. When
not hungry at meal-time, eat nothing or very little. (When you are
hungry, your stomach growls or burns.)
3. Sit
down at your table and eat slowly with a fork and knife. (Cut up your
food, take small bites, and rest frequently and talk. Use a small
plate, and cover uneaten food. Take no snacks or seconds.)
4. Drink
plenty of pure water, especially when you want to snack.
5. Eat
mainly a variety of vegetables, fruits and
whole-grain products and less of foods with much fat, sugar and salt.
Limit or avoid animal products. (Enjoy 3-4 M&Ms.) |
Better Exercising
(Behavior) |
1.
Do daily exercises or walk about 10 - 60 minutes a day.
2. Do
daily stretches.
3. Use
up the food calories that you do not need to maintain your body and
energy. If you use them up, you will move toward BetterWeight. |
Work
Sheet for a BetterWeight: Do this for yourself.
1. List your 3-4 life priorities and write how food fits
into this list.
2. Explain how you will keep food a lower priority than your spiritual life.
3. Describe 10 practical tools that will be helpful to you to reduce your daily
food intake.
4. Plan your weekly exercise program and include type, time, duration and
level.
Eat
plenty of a variety of vegetables, fruits and grain products and less of foods
with much fat, sugar and salt. If overweight, one option of reducing your weight
is to exercise and just eat three small-plate sit-down meals a day without
seconds or desserts, or snacks in between meals.
Resources,
Reviews and Quizzes
These links will help you answer the below questions.
Veggie Net: Trivia Quiz
1. Better
Lifestyle
How do you determine ideal body weight?
What is the relationship of obesity to genetics, lifestyle, and major
health problems?
What is the harm of fad diets?
The new Body
Mass Index, BMI =703x weight in pounds/divided by height in inches. (The index
should be 24 or below.)
At 5 feet, 123 lbs is healthy, 128 lbs is overweight
At 5'11", 172 lbs is healthy, 179 lbs is overweight.
We now know that good
nutrition lowers a person’s risk for many chronic diseases, including coronary
heart disease, stroke, some types of cancer, diabetes, and osteoporosis.
Americans are slowly changing
their eating patterns toward healthier diets. However, a considerable gap
remains between recommended dietary patterns and what Americans actually eat.
Information from CDC’s Behavioral Risk Factor Surveillance System indicates
that only about one-fourth of U.S. adults eat the recommended five or more
servings of fruits and vegetables each day. Between 1987 and 1998, obesity among
U.S. adults increased dramatically; more than 50% of adults are now overweight
or obese.
Poor eating habits are often
established during childhood. More than 60% of young people eat too much fat,
and less than 20% eat the recommended number of servings of fruits and
vegetables each day. Between 10% and 15% of young people aged 6–17 years are
considered overweight. The percentage of young people who are overweight has
more than doubled in the last 30 years.
People who are overweight are
at increased risk for heart disease, high blood pressure, diabetes, and possibly
cancer. Being overweight also worsens the disabilities associated with
arthritis. The total economic cost of obesity in the United States in 1995 was
estimated to be nearly $100 billion.
Diet
and nutrition information
2. Better Eating
How can you use the BetterWeight tools? Go to Nutrition
24
BetterWeight tools: use small plates, sit at table, use knife and
fork, put down fork between bites, set your table nicely, use small portions,
eat half, keep left-overs, cut up food, take small bites, talk, cover uneaten
food, get right up after eating, brush your teeth after eating, avoid snacks,
don't eat in front of TV, drink water, eat vegetables, eat salads, eat fruit,
read the Bible, pray before meals, pray after meals, write a journal.
Weight Watchers
ERIC_NO:
ED403397,
Body Power! School-Based Weight Management for
Middle School Adolescents. Leader's Manual.
Dennee, Phyllis M.; And Others,
1992
ABSTRACT:
This leader's manual contains the materials required to present a school-based
weight management curriculum that may be offered both in school and outside the
school setting for middle-school adolescents. The first section contains
instructor information regarding the following topics: need for the program;
program objectives; timeline and procedures; implementation suggestions; general
format options; evaluation; involvement of parents, schools, and communities;
and recruitment of participants. Presented next are session plans for each of
the program's 20 sessions, which are devoted to the following topics:
introduction and setting goals; keeping track of food intake and food groups and
exchanges; making food choices and following dietary guidelines; self-esteem and
body image; exercise and energy balance; changing behavior and habits; eating
for competition; food supplements; fad diets; self-esteem boosters; breakfast;
fruits and vegetables; snacks; fat; fiber; meat; fast food; calcium; planning
meals with one's family and considering nutrient density; and program wrap-up.
Each session plan contains some or all of the following: objectives; list of
materials; notes to leaders; learning activities; evaluation
criteria/activities; references/resources; ideas for other activities; and
student handouts. Appended are knowledge and attitude tests and parent and
student letters. www.askeric.org
3. Better Physical Activities
How can you plan to exercise well? Go to Fitness
Despite the proven benefits
of being physically active, more than 60% of American adults do not engage in
levels of physical activity necessary to provide health benefits. More than one-fourth
are not active at all in their leisure time. Activity decreases with age and is
less common among women than men and among those with lower income and less
education.
Insufficient physical activity is not limited to adults. Information gathered
through CDC’s Youth Risk Behavior Surveillance System indicates that more than a
third of young people aged 12–21 years do not regularly engage in vigorous
physical activity. Daily participation in high school physical education classes
dropped from 42% in 1991 to 27%
in 1997.
Appendix:
Exploring Further Sources for BetterWeight
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Better Priorities
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Whether you eat or drink...I
Cor 10:31
Transformed by the renewing of your mind...Rom 12:2
Lay aside every weight...Heb 12:1-2
Double-minded man...James 1:8
Whatever things are true...Phil 4:8
You will not surely die...Good for food...Gen 3:4-6
The spirit of bondage...Rom 8:15
Thoughts into captivity...2 Cor 10:5
Hunger and thirst for righteousness...Matt 5:6
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Better Eating
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They will be yours for
food...Gen 1: 29
The bread of life...John 6:35
He was hungry...Not by bread alone...Matt 4:1-4
Will never thirst...John 4:13-14
Who gives food to all flesh...Psalm 136:23-26
You must not eat any fat...Lev 3:17
The drunkard and the glutton...Prov 23:21
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Better Exercise
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Let him walk...I Cor 7:17
Walk as children of light...Eph 5:8
Walk in the newness of life...Rom 6:4
Run with patience...Heb 12:1
You did run well...Gal 5:7
Run in a race...I Cor 9:24-26
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Manage your Stress
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Psalm 37:1,7...Proverbs
12:25...Matt 6:25-34
Luke 12:29...I Cor 7:20-21...Phil 4:6
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