User:Vtaylor/Renee and me


 * outcome - sustainable lifestyle
 * starting point - food journal, exercise log, medications, baseline, water, desired weight
 * action plan - stop gaining weight, adjust eating patterns, portion control, balanced nutrition, medical impact, track / evaluate / adjust
 * next steps - recording, feedback, preferences, motivators / put-offs

== Work in progress==


 * baseline - capture starting point data, initial goals, assessment / feedback, milestones


 * best advice 3 – Eat food. Not too much. Mostly plants. +2 – Add color. Aim for balance.

3 x 5
 * 1) Protein & Fat – meat, fish, dairy, nuts
 * 2) Fruit & Vegetables – “leaves, stems & roots”
 * 3) Grains – "seeds" – corn, soybeans, wheat and rice
 * + Water
 * + medication, supplements (non-food)

5-6 x 100 calorie servings from each of 3 categories
 * 1500-1800 calories – moderately active older adult
 * 100 calorie activities - walking, biking, exercise class, swimming

100 extra calories per day results in 10 pound weight gain per year (3500 calories per pound) - lots of small changes, trade-offs, substitutions to save 50-100 calories at a time – add up over a year


 * If you're not sure, start with 60% carbohydrates, 25% fat, and 15% protein.


 * 10,000 steps
 * resources - nutrition data, world's healthiest foods
 * medical considerations - medication, age, activity
 * osteoporosis - calcium supplements, weight-bearing exercise
 * fitness - Silver Sneakers coverage
 * delicious - "living"
 * publish - blog, diigo - links > blog - pictures, recipes, tracking, news, education
 * eliminate 100 calories per day - 10 pounds per year
 * 300 calorie meals
 * meal plans
 * water, fluids
 * nuts and berries
 * non-dairy
 * no animal protein
 * central america - corn, potatoes
 * legumes

== Overview==
 * healthy - good food, exercise, social http://www.diet-blog.com/12/how_to_change_habits_for_good.php
 * lifestyle - must become habitual, conscious decisions, ok to deviate but return to sustainable
 * comfortable - not a great imposition, effort / reward worth it, willing to make choices necessary forever
 * constant feedback - only own one size of pants - pants get tight, need to make a greater effort and adjustments, what changed and why
 * nutritious - promotes good health

== Resources==


 * Healthy Habits, Healthy Eating


 * World's Healthiest Foods


 * nutrition data


 * McDougal, Briffa


 * diet blog


 * American Diabetes Association - portions for exchanges - good standard size, well described, lots of foods, group into 3 (protein, grains, fruit & vegetables), good approximations - some variation in calories and nutrients but adequate for this

== History==


 * 30 March 2012 - outcome - sustainable lifestyle * starting point - food journal, exercise log, medications, baseline, water, desired weight * action plan - stop gaining weigh, adjust eating patterns, portions, balanced nutrition, medical impact * next steps - recording, feedback, preferences


 * 300 calorie meals


 * 26 March 2012 - collaboration - nutrition, lifestyle, great food - potential business - proof of concept, pilot project - lots of neighbors know they need help, looking for support, encouragement (role model) and education