ANNOUNCEMENTS New Lifestyle series this month! Nutrition Prescription: starts Tuesday 1/15 at 10am 6 Weeks to Wellness: starts Wednesday 1/30 at 5:30pm Special Event Lecture next month on Feb. 4! New Circuit cards in the gym every month! New Trainer: Regina Parckys!
REACH FUNDAMENTALS GETTING BACK TO BASICS
EAT REAL FOOD
FOUR MAIN FOOD GROUPS Fiber Protein Fat Carbohydrates 2-3/meal 1-2/meal 0-1/meal 0-1/meal This is in your workbook!
FOUR MAIN FOOD GROUPS: CARBOHYDRATES
NOT ALL CARBS ARE CREATED EQUAL ½ cup Bulgur 240 calories 13g fiber 0g sugar Glycemic index=48 1 slice Whole Wheat Bread 70-100 calories 1-3g fiber 2-12g sugar Glycemic index=65-80
CARBOHYDRATE PORTIONS: 0-1 PER MEAL 1/3 cup grains=1 serving ½ cup fruit or starchy vegetables=1 serving
FOUR MAIN FOOD GROUPS: FATS 1Tbls oil=14g fat=126cal
FAT PORTIONS: 0-1 PER MEAL 1 tsp. oil=1 serving ¼ cup almonds=3 Tbls.=1 serving 1 Tbls. almond butter=1 serving ¼ avocado=2 Tbls avocado=8 olives=1 serving
FOUR MAIN FOOD GROUPS: PROTEINS
PROTEIN PORTIONS: 1-2 SERVINGS PER MEAL 3-4oz=1/2 cup=1 serving
FOUR MAIN FOOD GROUPS: FIBER (AKA: VEGGIES, AKA: BEST FOOD GROUP EVER) If you must count something, count fiber. -Diet Fiction Documentary Goal: 25-38g per day minimum
VEGETABLE PORTIONS: 2-3 SERVINGS PER MEAL ½ cup cooked=1 cup raw=1 serving 2 cups leafy greens=1 serving
LABEL BASICS Portion Size: o Is this realistic for you? Total Fat: less than 3g* per serving o o Saturated Fat: less than 3g per serving NEVER any trans fat Sodium: less than 300mg Total Carbohydrates: less than 30-45 per serving Dietary Fiber: more than 3g** (MINIMUM) Total Sugars: less than 7g o Added Sugars: less than 4g (MAXIMUM) Ingredients: o Less than 10 ingredients*** o No sugar words in top 3 Sugar, syrup, -ose, concentrates, juice, molasses, honey, dextrin o No more than 3 sugar words at all o No hydrogenated oils o No MSG words Glutamic acid, glutamate, hydrolyzed protein, yeast extract o Nothing we cannot pronounce or identify**** o Minimize artificial ingredients & colors
RESET: GO BACK TO BASICS! Reset Guidelines Do a reset once per month! Make notes on your recipes for what worked! PLAN & PREP! Freeze soups, broths, smoothie ingredients, unused vegetables/fruits, lemon juice, even almond milk! Modify it: Swap out ingredients for what YOU like! Mango instead of pineapple, beans instead of chicken, coconut milk instead of almond, spring mix instead of kale, zucchini instead of celery Swap out any other recipe in the workbook or on the website! Utilize approved ready-made protein shakes, protein bars & canned soups as backup plans! Shakes: Orgain, Iconic, Koia Bars: Orgain Protein, Garden of Life Weight Loss Soups: Amy s Utilize the warm & cozy drink recipes we have given you!
FUNDAMENTALS OF OPTIMAL WELLNESS Real, Nourishing Food Movement that Matters Psychological Wellness Relaxation & Self- Compassion Accountability & Connection
FUNDAMENTALS OF EXERCISE 2.5-5 hours/week of moderate intensity exercise OR 1.5-2.5 hours/week of vigorous exercise. Additional health benefits by going beyond these minimums. Preferably a combination of moderate and vigorous, with aerobic activity spread throughout the week. Muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week. Movement (aka step goal) 2-3 days per week with daily being most effective
FUNDAMENTALS OF EMOTIONAL HEALTH Work to Reduce Emotional Reactivity (aka: emotional response to a stimulus) Mindfulness and centering just 10 minutes a day or when you need it Recognizing when and with who you are reactive to. Make a choice to WAIT to respond until you have settled. Take a walk to decrease excess cortisol. Seek additional help when needed. Make Yourself a Priority Learn how to say "No" without feelings of guilt. Look over your calendar and EDIT until it feels like you are valuable. Try something new and/or scary. Set the tone in your home. Let everyone know when you are going to see friends and when you are going to workout and tell them why! That role modeling behavior speaks volumes!
FUNDAMENTALS OF REACH: RESOURCES AT YOUR FINGERTIPS Workbook Website Inbody Meal Plan Template Monthly Mapping Worksheet Sacred Sunday Emails Grocery Tours REACH Circuit Cards REACH Circuit Classes/All Classes Trainers ALWAYS on the Floor Your Coaches Your Peers Marco Polo App Food Tracker Apps 20% Off: Personal Training Massage Pilates Reformer Educational Modules Private & Group Cooking Classes (soon )
FUNDAMENTALS OF REACH: WHAT IS EXPECTED OF YOU Utilize your resources Make goals Advocate for yourself Food journal consistently Commit to your health Identify 1-3 areas you need to modify or take a break from to make time and space for this program. Identify 2-5 people that will support you in your evolving health journey. Be a participant in our community Self-compassion practice at least 2 days per week Yoga Meditation Gratitude Journaling
QUESTIONS, COMMENTS, HELPFUL HINTS?