Session 1
August 2 |
Organizational Meeting - Review class guidelines, discuss exercise, healthy
eating and weight loss goals, begin recordkeeping and find exercise buddies
for individual support |
Session 2
August 9 |
Calculating Calories - Participants calculate the number of calories needed
to maintain their current weight (at their current activity level) and
then calculate how many calories they will need to eliminate each day to
reach their desired weight loss. This is best done by eating less and exercising
more. |
Session 3
August 16 |
Food Guide Pyramid - Planning a healthful diet by learning to use the Food
Guide Pyramid. Participants will learn serving sizes, recommended number
of servings and how to choose lower fat, sugar and sodium foods within
each food group. |
Session 4
August 23 |
Exercise: Walking/Other Options - Walking is one of the easiest and most
beneficial ways to exercise. Participants will discuss guidelines for a
safe and effective walking program, as well as other options for exercise,
such as bicycling, swimming and strength training. |
Session 5
|
Review - Habits and Goals - In-depth discussion of participants food records,
exercise programs and eating/exercise/weight loss goals. Problem-solving
tips and suggestions from members to help others meet goals. Chris Mealer
- Stone County Fitness Center Guest Speaker |
| Sept 6 |
Labor Day - No Session |
| Session 7 |
Shopping Strategies - Label Reading - Don't be tricked by fancy packaging;
learn to read the food label to get the best nutritional deal. Tips for
avoiding impulse buying, making shopping easier and healthier. |
| Session 8 |
Food Prep - Recipe Modifications - Learn quick and easy low fat cooking
methods. Learn how to cut sugar, fat, sodium and calories in recipes without
sacrificing flavor. |
| Session 9 |
Exercise - Chair Dance! (Guest Speakers) |
| Session 10 |
Eating Out - How to read restaurant menus to make lower fat/calorie choices,
special requests to cut calories and easy methods to reduce temptation
and avoid overeating |
| Session 11 |
B Mod - Time Management or Guest Speaker for November 1 |
| Session 12 |
Eating on the Run - Tips for quick and healthy breakfasts, snacks and lunches
at home, work or vacation. Plus, eat more fruits and vegetables with the
Five A Day way. |
| Session 13 |
B Mod - Break the Chain! - Break the chain of unhealthy eating behavior
by analyzing your habits and applying these simple techniques. |
| Session 14 |
Taste Test - Alternative Sweetners 'Spenda & More' - Using artificial
sweeteners. |
| Session 15 |
Carbs Count - Find out what carbohydrates are and how they provide energy
and help in digestion along with why they are essential for good health. |
| Session 16 |
Rating Weight Loss Plans - Learn to evaluate the latest miracle diet and
is it helpful or harmful? |
| Session 17 |
Graduation Day! |
