HEALTHY HABITS FOR LIFE

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HEALTHY HABITS FOR LIFE

• A Common Sense Approach to Healthy Living

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Gradual Permanent Lifestyle Changes will lead to

• Life long eating and activity habits
• Higher energy levels
• Decreased health risks
• Long term weight control and maintenance

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Overview

• Start Fresh Taking Steps to a Healthier You
• Eat Well A Healthy Approach to Eating
• Move It A Healthy Approach to Fitness
• Plan It Putting it all Together for Healthy
  Eating
• Shop Smart Grocery Shopping for a Healthier You
• Fit It In Healthy Eating on the Run

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Healthy Habits for Life Your 6 Week Guide to
Food and Fitness

• Eat Well for the Health of It
• 6 Food and Activity Journals
• Food Facts Booklet
• Menu Planner Worksheet Master
• Quick 2 Fix Recipe Brochure
• Good Nutrition Reading List

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Start FreshTaking Steps to a Healthier You
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The Truth About Diets

• Diets are unhealthy
• Diets lead to weight gain
• The cost of dieting is high
• Looking good involves more than dieting
• The dieting cycle can be broken

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A Word About Fad Diets

• The authors rely on our lack of knowledge of the
  science of weight management to sell their books.

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A Word About Fad DietsCommon Fad Diets

• Food Specific
• High Protein Low Carbohydrate
• Liquid
• Fasting

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A Word About Fad DietsWeight Management that
Works

• Slow weight loss (1-2 pounds/week)
• Balanced eating plan
• Regular physical activity
• Skill building for life
• Credible author/ peer reviews

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Learn to Love and Accept Yourself

• Your genetic makeup is what
• makes you unique

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Learn to Love and Accept Yourself Accept Your
Individuality

• Look you best now
• Put the scales away
• Beauty comes in many sizes
• Deflate your saboteurs
• Project a confident you
• Be your own best friend

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Making Time for Me
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Make Peace with Food Begin Eating Intuitively

• Legalize all foods
• Listen to your hunger
• The hunger scale
• Stop when you are full

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Take Control of Emotional Eating

• Eating is one of the most emotionally charged
  experiences we have in our lives.

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Take Control of Emotional Eating Searching for
Comfort with Food

• The Triggers
• Love
• Anger
• Boredom
• Anxiety

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Take Control of Emotional Eating Coping

• Do you feel hunger?
• If yes, then eat.
• If no, what are you feeling?
• What are your options other than eating?
• Nurture yourself

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Taking Control of Emotional Eating Your Plan

• Coping with your feelings
• Nurturing yourself
• You deserve a break!

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Evaluate Your Eating Habits

• Food and Activity Journal

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The Plan Week One

• Begin to nurture yourself
• Legalize all foods
• Eat when you are hungry
• Stop when you are full
• Complete the Food and Activity Journal for the
  week

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Eat Well A Healthy Approach to Eating
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Healthy Weight

• Genetic makeup
• Metabolic rate
• Body composition
• Activity level
• Food choices
• Current health problems

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Apple vs. Pears
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Body Mass Index
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Healthy Eating

• Base your lifelong plan on the Food Guide Pyramid
• Maintain a healthy relationship with food
• Avoid the good food/bad food mentality
• Remember moderation and variety in all your food
  choices

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Your Lifelong Eating Plan

• Eat Well for the Health of It
• Assess your current eating habits
• Compare them to the Food Guide Pyramid
• Create your own eating plan

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Create Your Eating Plan Going Further

• Basal Metabolic Rate (BMR)
• Calorie Needs for Physical Activity
• Activity Calories
• Calorie Needs for Digestion and Absorption
• Total Calorie Needs

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Your Healthy Eating Plan

• The secret to lifelong health is to form a
  healthy daily eating pattern, not a regimented
  routine.

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The Food Guide Pyramid Making it Work for You

• The Food Groups
• Number of Daily Servings
• Portion Sizes

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The News on Nutrients

• Carbohydrates
• Benefits
• Energy
• The health advantages of fiber
• Sources grains, cereals, fruits, vegetables
• Recommendation 60 of total calories

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The News on Nutrients

• Fiber
• Recommendation 20-35g/day
• Maintains proper bowel function
• Decreases the risk for heart disease and some
  cancers
• Lowers your calorie intake by helping you to stay
  full longer

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The News on Nutrients

• Protein
• Strengthens blood
• Builds and maintains muscle and body structure
• Recommendation 15 of total calories
• Sources meat, fish, poultry, dried beans
  (including soy) or lentils, nuts and seeds

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The News on Nutrients

• Fat
• Energy
• Satiety
• Recommendation 20-30 of total calories
• Adds the flavor to food

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Defining the Fats

• Monounsaturated
• Polyunsaturated
• Saturated
• Omega-3 Fatty Acids
• Hydrogenated

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A Word About

• Vitamins
• Minerals
• Calcium
• Iron
• Phytochemicals

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Water Are you getting enough?
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The Plan Week Two

• Complete the Eat Well assessment brochure
• Set up your pyramid based eating plan
• Complete your Food and Activity Journal for this
  week

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Move ItA Healthy Approach to Fitness

• Benefits of Physical Activity
• Making a Lifelong Commitment to be Active
• Setting Up a Fitness Program

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Benefits of Regular Physical Activity

• Focus on how good exercise can make you feel
• Celebrate the physical benefits of regular
  activity

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Making a Lifetime Commitment to be Active

• There is no one ideal program.
• Start slow and gradually progress.
• ANY activity is better than no activity.

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Tips to get you moving!

• Activate your lifestyle.
• Make fitness fun.
• Anticipate the unexpected.
• Be comfortable.
• Do not overdo a good thing.

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Setting up a Fitness Program

• Aerobic Conditioning
• Strength Training
• Stretching

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Aerobic Conditioning

• Definition Any activity that uses the large
  muscles of the body and raises the heart rate for
  20 minutes or more.

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Aerobic Conditioning

• Frequency Aim for 5 times/week
• Duration 20 minutes or more
• Intensity 60 80 of maximum heart rate
• Maximum Heart Rate 220 Your Age

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Strength Training

• Definition Exerting force against resistance in
  order to increase muscular strength.

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Strength Training

• Include about 6 8 different exercises that work
  all of the major muscle groups.
• Do between 8 12 repetitions of each exercise.
• Train 2 3 times per week.
• Rest 48 hours between sessions.

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Strength Training Getting Started

• Abdominal crunch
• Modified wall push-up
• Overhead press
• Biceps curl
• Upward Row
• Squat-chair, Sit-stand

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Stretching

• Keeping yourself flexible will help prevent
  injury because a flexible muscle is less likely
  to be pulled or torn.

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StretchingGuidelines for success

• Stretch while muscles are warm.
• Do not over stretch.
• Hold each stretch for 20 seconds.
• Listen to your body.
• Stretch at least three times each week.

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A Healthy Approach to Fitness Goals

• Begin increasing your activity level.
• Make a fitness plan for Aerobic Conditioning,
  Strength Training, and Stretching.
• Record your activities in your Food and Activity
  Journal.

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Plan ItPutting it all Together for Healthy
Eating

• Pleasurable Eating
• Menu Planning Made Easy
• Breakfast, Lunch, Dinner, and Snack Ideas

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Pleasurable Eating

• Give yourself permission to eat the foods you
  like.
• Savor foods as you eat them.
• Make eating more enjoyable.
• Eat when you are hungry stop when youre full.
• If you love it, savor it. If you dont love it,
  leave it.

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Menu Planning Made Easy

• Determine your calorie needs.
• Use the food guide pyramid to see how many
  servings you need from each food group.
• Look at sample menus for a guide.
• Use the Menu Planner worksheet.

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Breakfast, Lunch, Dinner, and Snack Ideas

• Breaking the Breakfast Barrier.
• Making the Most of Lunchtime.
• Whats for Dinner
• Smart Snacking Makes Sense

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Breaking the Breakfast Barrier

• Breakfast is the most important meal of the day.
• Include at least three food groups at breakfast.
• example yogurt, fruit, granola

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Breaking the Breakfast Barrier

• Breakfast on the go
• example bagel with peanut butter and banana
• Breakfast-at-home
• example English muffin with cheese and fruit
  salad

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Making the Most of Lunchtime

• Remembering to eat mid-day will help you avoid
  becoming over-hungry.
• Include food sources of carbohydrate, protein,
  and fat.
• example 2 grains, 1 milk or meat serving, 1
  fruit, and 1 vegetable

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Making the Most of Lunchtime

• Grab and Go lunches
• Example bagel sandwich with turkey, cheese,
  sprouts, tomatoes, and mustard. Add an apple and
  a few chips for crunch.
• At Home Lunches
• Example baked potato with chili and cheese pear
  slices and fruit bar cookies.

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Whats for Dinner

• Planning is the key to stress free dinners.
• You can save about 15 of food costs by planning
  ahead.

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Whats for Dinner Planning Tips

• Review your calendar
• Plan a meal focus.
• Use time saving appliances.
• Prepare a grocery list.
• Plan for left-overs.

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Quick and Easy Dinner Ideas

• Pasta or Rice
• Evening Breakfast
• Food Bars Baked Potato, Taco/Burrito or Salad
• Pizza

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Smart Snacking Makes Sense
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Shop Smart Shopping for a Healthier You
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Grocery Shopping for a Healthier You

• Keep variety and the Food Guide Pyramid in mind.
• Shop the perimeter of the store
• Read those food labels
• Be prepared to shop
• Be an informed shopper

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Reading Food Labels

• Serving Sizes
• Nutrient Information
• Calories per Gram
• Daily Value
• Rounding
• Nutrition Claims

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Shopping Through the Food Guide Pyramid
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Breads, Cereals, Rice and Pasta

• Recommendation 6-11 servings daily
• Look for whole grain products
• B-vitamins
• Fiber
• Low in fat

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Fruits and Vegetables

• Recommendation 5 servings per day (3 vegetable,
  2 fruit)
• Fat Free
• Great source of
• Vitamins
• Minerals
• Fiber

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Dairy Products

• Recommendation 3-4 servings per day
• Fat Free and lowfat choices
• Important source of
• Calcium
• Protein
• Vitamin D

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Meat, Poultry, Fish, Dry Beans, Eggs and Nuts

• Recommendation 2-3 servings per day
• Pay attention to portion size and fat content
• Excellent source of
• Protein
• Iron
• Zinc
• Vitamin B-12

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Fats, Oils and Sweets

• These foods make life fun!
• Low to no nutrient value
• May be high in calories
• Choose wisely to eat the foods you truly enjoy

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Keeping a Well Stocked Kitchen
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The Plan Week Five

• Become an informed shopper. Read the food labels
• Create a healthier kitchen
• Complete the Food and Activity Journal for this
  week

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Fit It In Healthy Eating on the Run
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Healthy Eating on the Run

• Plan your day
• Keep food handy
• Plan ahead
• Get moving

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Healthy Eating on the Road Airplane Travel

• Drink plenty of water
• Order special meals ahead
• Bring your own healthy snacks
• Walk the airport corridors for an aerobic workout

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Healthy Eating on the RoadCar Travel

• Pack ready to eat foods
• Stop for stretch breaks
• Stop at grocery deli rather than fast food
• Balance protein and carbohydrate

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Healthy Eating on the RoadCruises

• Choose the foods you truly enjoy
• Balance, moderation, variety
• Use the Hunger/Fullness Scale
• Take advantage of the physical activity
  opportunities

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Healthy Eating on the RoadHotel Survival

• Plan ahead for breakfast
• Order a la carte menu items
• Make physical activity a priority
• Choose a hotel with a fitness center in or near
  it
• Bring an exercise tape or jump rope to use in the
  room

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Nutritious Restaurant Eating

• Size up portion sizes
• Leaner cuisine
• Order you way
• Avoid overeating
• Bon Appetit

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Tour of RestaurantsFast Food

• The Good News
• Nutrition information is often posted
• The menus are fairly standard from franchise to
  franchise
• Beware of value-added meals

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Pizza

• The Good News
• Choose your own sauce and toppings
• Start your meal with a small salad
• Easy nutrient rich meals

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Deli Shops

• The Good News
• One sandwich is usually enough for two
• Add broth based soup
• Add a small salad

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Mexican

• The Good News
• Healthy choices
• Asada (grilled)
• Veracruz-style (tomato sauce)
• Salsa Verde (green chile sauce)
• Mole Sauce (chili-chocolate sauce)
• Soft tortillas
• Entrees topped with lettuce and tomatoes

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Italian

• The Good News
• Vegetable based entrees
• Family style service lets you choose your own
  portion size
• Flavorful tomato based sauces

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Chinese

• The Good News
• Rice is the cornerstone of the menu
• Low fat meat and vegetable side dishes
• Fortune cookies make a great dessert

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The Plan Week Six

• Critique your restaurant choices
• Begin making healthier choices
• Visit one new ethnic restaurant
• Continue to complete the Food and Activity
  Journals

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Maintaining Lifelong Habits
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Maintaining Lifelong Habits

• Small daily decisions will lead to long term
  habits
• Pat yourself on the back
• Deal with set backs
• Take care of yourself
• Enjoy yourself