Presentation Overview

Transcription

1 Healthy Living Strategies

2 Presentation Overview Create a Healthy Diet Choose Nutrients for a Healthy Diet Benefits of Exercise CreateanExercisePlan an Manage Stress Utilize TEAM Wellness Guide Create a Plan for yourself

3 Atkins Diet Cabbage Soup Diet Eat Right for Your Blood Type Protein Shake Diet Very Low Calorie Diet

4 Meals and Snacks should contain: Protein- building blocks Carbohydrates- give energy Fats- protect cell walls

5 Proteins Carbohydrates Fats

6 Breakfast: Egg White Omelet, 2 pieces of Whole Grain Bread and an Orange Lunch: Baked Chicken Breast on a Whole Grain Bun, side salad with low fat dressing and an Apple Snack: Handful of Almonds and 1 String Cheese Supper: Wild Caught Salmon, Baked Potato with one Tbsp low fat Sour Cream, Steamed Green Beans, Fruit Snack: 1 cup of low fat Greek Yogurt with 1 cup Strawberries

7 Proteins: Look for Lean types Carbohydrates: Whole Grains vs. Refined Fats: Monounsaturated, Polyunsaturated

8 Saturated Fats- Trans Fats Monounsaturated t Fats- Good fats Polyunsaturated Fats Cholesterol HDL/LDL

9 Flavonoids, o Anthocyanins, Isoflavones, o Polyphenols and Antioxidants Found in fruits and vegetables. May reduce the risk of cancer and heart disease Free Radicals- Chemical reactions occur when exposed to pollution which damages cells

10 What should I drink? How much should I drink? Signs of Dehydration Drink more when..

11 AHA recommends: Women- 6 tsp/day of Sugar Men- 9 tsp/day of Sugar Guidelines apply to only added sugars and not naturally occurring sugars High Fructose Corn Syrup

12 Soft Drinks HFCS/Sweeteners/Syrup Duke University Medical Center study increase consumption of HFCS is associated with scarring of the liver.

13 FDA guidelines: <2400mg sodium/day = 1 tsp Weight loss Drug Therapy

14 Eat locally grown produce Buy whole grain Plan ahead Buy in Bulk, share with a friend Make a list and stick to it Make a point of cutting down on sugar and salt in your cooking

15 Use Smaller Dishes Serve yourself a portion which is the size of a deck of cards, a tennis ball, a CD size. Eat Mindfully

16 Benefits of Exercise Exercise Guidelines

17 Depression Benefits of Exercise Mental Sharpness Flexibility Strength Cardiovascular Health

18 Start Walking slowly and build your time up. Find an activity you like to do. Figure out your barriers to exercise and work through some of the challenges to sticking with a program Put a schedule on paper to see where Put a schedule on paper to see where exercise can fit into your day.

19 Exercise Log Week day Time Type of Exercise Yoga or Meditation or both Total Time Sunday 35 min Treadmill Yoga/Med 95 min Monday 20 min Walked outside Med 30 min Tues 60 min Yoga/Med 60 min Wed 40 min Treadmill Med 60 mins Thurs 60 min Yoga/Med 60 min Friday 25 min Walked 25 mins

20 Goal Setting S Specific M Measurable A Attainable R Relevant T Time-Bound

21 How to Make a Goal Decide what you want to work on. Ex: Walk 3 days a week, outside Decide when and where you can fit it into your schedule Ex: Mon, Wed, Fri 4-5pm What if the weather is bad? Make a back-up plan Ex: Go to gym Log gyour progress daily

22 Ways to Reduce Stress: Be physically active everyday Manage your time more efficiently Have a consistent sleep pattern Eat a balanced diet Meditate/Yoga Ask for help from friends, family or professionals.

23 Be physically active Use Relaxation Techniques: Yoga Biofeedback Hypnotherapy Reflexology Massage Guided Imagery Meditation

24 Eat Healthy Exercise everyday or most days of the week Keep a log of exercise and/or food intake Make time for relaxation/stress reduction Take advantage of TEAM Wellness Support

25 Healthy TEAM Wellness Guide Consultations Needed to have completed a Health Screening and HRA Receive telephonic consultations up to 1 year Assist in enabling clients to reach their wellness vision and goals. Consultation sessions help the employee identify motivators and strategies es

26 Harvard School of Public Healthwww.hsph.harvard.edu WebMD Wikipedia.com American College of Sports Medicine- About.com-Medical Review Board Price, B., Mikulec, B., Nutrition Secrets for Optimal Health, Tall Tree Publishing Company, 1996

27 THANK YOU!!

28 Healthy Living Strategies Eat healthy unprocessed foods. Eat Organic foods if possible. Practice Mindful Eating at every meal. Keep an Exercise Log and record your progress daily. Continue to create small goals for yourself. Once you reach one goal, create another goal. Take a Yoga class two or more times a week. Meditate daily to alleviate stress. Make time for yourself. Volunteer your time at a charity. Think Positive!

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30 Meditation Find a quiet place where you know you will not be distracted Sit comfortably on some pillows. You may want to sit against a wall for back support. You could always meditate in a chair as well. Place your hands in your lap or on your knees Close your eyes and begin to notice your breath. Breathe in and out through your nose Try to clear all the thoughts in your mind by repeating in your mind a mantra, a word creating transformation. It could be any one syllable word that means something to you Try to meditate at least 10 minutes everyday When finished you will feel calm and refreshed and you will have done your body a great service

31 Mindful Eating Exercise Make sure there are no distractions Sit comfortably with your food in front of you Look at your food and enjoy the colors and notice the textures Appreciate the food; where it came from, who harvested it and how it was made Pick up your fork and begin to eat in noble silence for at least 5 minutes Place your fork down between bites Savor the taste of the food and how it feels in your mouth Notice how you feel physically-content, full or still hungry. Listen to your body Try to do this exercise as often as you can when you eat. You may notice that you might become fuller faster and not need to eat as much as you are used to eating. For More Wellness Information: Visit the Wellness Warrior Website at: Visit the Healthy TEAM Website at: Use WSU for Name of your employer Use Detroit for City of employment Use Detroit for

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