HEALTHY EATING IN THE WORKPLACE

Transcription

1 HEALTHY EATING IN THE WORKPLACE LISA MICHELLE MILLER, BS, NC NUTRITION CONSULTANT, CERTIFIED APRIL 20 TH, kitchenonfire.com / oceanviewnutrition.com

2 2 PROPER NUTRITION IS IMPORTANT though often not a priority

3 FUELING YOUR BODY 3 What does your body need during the day? How to successfully plan, prep and eat to sustain energy throughout the day? First understanding your current motivations and selection processes around food. What comes to mind?

4 WHY WE EAT? 4 Your motivation to eat? Your selection process of what to eat? Convenience, Health, Brain Power, Time of Day, Hunger, Tradition, more reasons

5 MOTIVATIONS OF EATING 5 I m stressed, happy, etc. I m hungry I need it to heal I need it for continued good health Why we eat.

6 HOW WE EAT 6 Multi-tasking Relaxing Mindful eating is a gradual and ever fluctuating process

7 BASIC WORKPLACE MEAL NEEDS 7 Tastes good Not too repetitive Satisfying Nourishing Economical Easy to find/make Satiating/Filling Energizing Easy to carry Workplace friendly

8 WHAT ARE YOUR SOURCES OF ENERGY? 8 Calorie Sources Proteins Fats Carbohydrates Support Team Water Vitamins Minerals Phytonutrients

9 EATING IS SIMPLE, RIGHT? 9 Eat a balanced meal when you get up Eat regularly throughout the day Balance your nutrients throughout the day Don t go hungry What does all this mean exactly?

10 10 THREE MEALS & TWO SMALL SNACKS PER DAY* Each Meal or Snack should keep you going for 2½ to 3 hours Include Protein, Fats and Carbs every time you eat Breakfast Snack Lunch Snack Dinner *Specific needs vary by individual

11 PLAN TO FUEL YOUR BODY 11 Plan your Food Grab items from home Bring prepared food or leftovers from home Stash some easy snacks at your desk Go out to eat Plan your Time Schedule lunch with a friend or yourself! Take the time to chew your food Change gears mentally during lunch Get fresh air and sun

12 GRAB & GO SNACKS - MIX & MATCH 12 Proteins and Fats Cheese Nut Butter Raw Nuts/Seeds Hummus Hard Boiled Eggs Sliced Meats Avocado Healthy Protein bar Blend/Smoothie Carbs & Micronutrients Piece of Fruit Vegetable slices Snap peas/cherry tomatoes Dried fruit Dehydrated veggies Crackers/Bread stick Blend/Smoothie

13 PREPARED LUNCHES PLANNING TIPS 13 Cook on Sunday Package it in advance Leftovers Double up on dinner quantities Build it Full Meal Salads or Sandwiches Lunch/Snack Recipes Homemade Grab & Go One of my Favorites Kale Seasonal Salad

14 EATING OUT WHAT TO ORDER? 14 Go for Colors Combine proteins Control the carbs Trust your nose Add the boosters Pay for quality Plan your meal size Watch serving sizes Make healthy substitutions Save off half before eating

15 KITCHEN ON FIRE S HEALTHY COOKIE 15 Chocolate Cranberry Nut Banana & Oatmeal Cookie Quality Ingredients Protein from almonds, oats, and walnuts Natural sugars from fruits and honey Healthy Fats including butter, coconut oil and eggs Wheat Free The link to the recipes and other tips from today!

16 WRAP UP / QUESTIONS? 16 Contact Information: Lisa Michelle Miller, BS, NC Nutrition Consultant, certified Consultations, Classes & Presentations lisa@kitchenonfire.com lisa@oceanviewnutrition.com About Kitchen on Fire: Cooking School for the Home Chef In Berkeley s Gourmet Ghetto for 10 years Owned by Chef Olivier Said (founder) & Lisa Miller Hands-on Classes, Events, Catering, Nutrition Education About me: Owner, Ocean View Nutrition, Nutrition Consulting Practice, Oakland, CA Owner, Nutrition Program Director & Instructor, Kitchen on Fire Cooking School Honors Graduate, Bauman College, Holistic Nutrition