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2012 YMCA Brown Bag Series. Sponsored by SARMC Presented by Treasure Valley Family YMCA. 2012 YMCA Brown Bag Series Summary of Presentations. Re-Think your Drink Super Foods Walk your Way to Fitness Diabetes Awareness Life Balance Healthy Holidays. What I Learned.

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2012 ymca brown bag series

2012 YMCA Brown Bag Series

Sponsored by SARMC

Presented by Treasure Valley Family YMCA

2012 ymca brown bag series summary of presentations

2012 YMCA Brown Bag SeriesSummary of Presentations

Re-Think your Drink

Super Foods

Walk your Way to Fitness

Diabetes Awareness

Life Balance

Healthy Holidays

What i learned

What I Learned

Experience speaking in front of groups

Adjust programs for different audiences

Use of visual aids (Rethink your Drink Display)attract people

BARRIERS: finding ways to motivate employees to attend

Soft drink consumption on the rise
Soft Drink Consumption on the Rise

  • Sugary drinks are a major contributor to the obesity epidemic.

  • Before 1950’s 6.5 oz. bottle

  • 1960’s 12 oz. can

  • 1990’s 20 oz. plastic bottles

  • 2011 1.25 liter (42oz.)

Ideas low sugar drinks
Ideas - Low Sugar Drinks

Infused water (spa water)

  • Sliced citrus fruits or zest (lemon, lime, orange, grapefruit)

  • Crushed fresh mint or other herbs

  • Peeled, sliced fresh ginger or sliced cucumber


  • Black or green, caffeinated or decaf, leaf or herbal, hot or cold, tea is an excellent choice for a calorie free beverage.


  • Coffee is calorie free, as long as you don't load it up with cream and sugar.

  • What are super foods
    What Are Super Foods?

    • Minimally processed foods that provide your body with the maximum amount of nutrition.

    • Contain high amounts of phytochemicals.

    • Rich in vitamins, minerals and other nutrients.

    • Can be eaten each day without consuming too many calories.

    Benefits of super foods
    Benefits of Super Foods

    Reduce the risk of or manage several health issues, including:

    • Obesity

    • Cancer

    • Heart and cardiovascular disease

    • Type 2 diabetes

    • Gastrointestinal health

    • Osteoporosis

    • Eye health

    Benefits of super foods1
    Benefits of Super Foods

    • Strengthen your immune system

    • Fight free radicals

    • Reduce the risk of cancer

    • Keep your heart healthy

    • Feel better

    • Boost your metabolism and help in weight management

    Final word
    Final Word

    Fruits and vegetables are crucial when you look for “special foods” or Super Foods. Try to include them in your diet on a daily basis; they can help you prevent or control many health problems.

    • Incorporate a variety of foods into your diet

    • Eat fresh and unprocessed as often as possible

    Walk your way to fitness
    Walk Your WayTo Fitness

    Stick with it make i t a habit
    Stick With It!Make It a Habit

    Benefits of walking

    Tips for developing your new habit


    • Cultivate companionship.

    • Count the miles.

    • Vary your routine.

    • Join a fun walk/run.

    You ll b e glad you started
    You’ll Be Glad YOU Started!

    Remember, once you take that first step, you’re on the way to an important destination – better health.

    Diabetes awareness national awareness month november 2012

    What is diabetes


    Blood glucose levels are above normal because the body does not produce or properly use insulin.

    Insulin is a hormone that allows the body to use glucose for energy. The body produces glucose from the food we eat.

    Types of diabetes


    Type 1 Diabetes

    Usually diagnosed in children and young adults

    Type 2 Diabetes

    Most common form

    Most often diagnosed in adults

    Gestational Diabetes

    Diagnosed during pregnancy

    Diabetes statistics

    • Nearly 26 million children and adults in the United States have diabetes.

    • Another 79 million Americans have prediabetes and are at risk for developing type 2 diabetes.

    • The American Diabetes Association estimates that the total national cost of diagnosed diabetes in the United States is $174 billion.

    Life balance wheel
    Life Balance Wheel marathon!

    Life Planning








    Where to start
    Where to Start marathon!

    Be clear of your priorities

    Be decisive

    Learn to say no!

    Start small marathon!

    Have patience

    Be present

    Most important things to simplify in your life
    Most Important Things to Simplify in Your Life marathon!

    • Your Possessions

    • Your Time Commitments

    • Your Goals

    • Your Negative Thoughts

    • Your Debt

    • Your Words

    • Your Screen Time

    • Your Multi-Tasking

    Life balance is a journey not a destination
    Life Balance is a Journey, marathon!Not a Destination

    Enjoy the process!

    Sponsored by

    Sponsored by marathon!

    Presented by

    Treasure Valley Family YMCA

    Travel safely
    TRAVEL SAFELY marathon!

    Have an itinerary.

    Leave early.

    Take breaks every 2-3 hours.

    Keep your cell phone charged and handy.

    Stick to main roads and highways.

    Plan for a flat tire or car trouble.

    Check weather and road reports.

    Pack a car emergency kit.

    Home safety
    HOME SAFETY marathon!

    Don't use generators, grills, or other gasoline- or charcoal-burning devices inside your home or garage.

    Check your smoke detector and carbon monoxide detector once a month, and replace batteries twice a year.

    Detect Carbon Monoxide. Carbon monoxide, an odorless gas, kills people in the winter when furnaces and heaters are turned on.

    Ventilate. Clean out fireplaces and make sure fireplaces, heaters, and stoves have proper ventilation.

    Home safety trees decorations
    HOME SAFETY – Trees & Decorations marathon!

    Check for freshness when buying live trees.

    Setting up a tree at home, place it away from heat sources, such as fireplaces, vents, and radiators.

    Buying an artificial tree, look for the label "Fire Resistant."

    Decorating a tree in homes with small children, take special care to avoid sharp, weighted, or breakable decorations.

    Rules of food safety
    RULES OF FOOD SAFETY marathon!


    Wash hands with warm water and soap.

    Wash food-contact surfaces with hot, soapy water after preparing each food item.

    Rinse fruits and vegetables thoroughly under cool running water and use a produce brush to remove surface dirt.

    Do not rinse raw meat and poultry before cooking.

    Rules of food safety1
    RULES OF FOOD SAFETY marathon!


    Keep your refrigerator below 40°F and refrigerate foods properly. Germs can grow in many foods within 2 hours unless you refrigerate them.

    Refrigerate leftovers and takeout foods within two hours.

    Set your refrigerator at or below 40°F and the freezer at 0°F.

    Thaw frozen food safely in the refrigerator, under cold running water, or in the microwave—never at room temperature.

    Gift yourself good health

    Stay active.

    Eat healthy.

    Manage holiday finances.

    Get your zzzzz’s.

    Manage stress levels.

    Slow down and have fun!

    Show your gratitude.

    Fit in fitness
    FIT IN FITNESS marathon!

    • Set aside the same time each day for fitness - even if it’s just a 10 minute walk at lunch.

    • Recruit a partner. Depending on one another will make a difference in consistency.

    • Focus on fun. If it’s not fun, it’s easy to drop the activity.

    Tame temptation
    TAME TEMPTATION marathon!

    • Eat a lighter lunch if you snack in the morning.

    • Go for a walk over your lunch break to burn some calories.

    • Contribute a low-calorie dessert or some fresh vegetables to the treat table.

    • Nibble on fresh fruit before rich desserts.

    • Drink more water.

    • Cut portions in half or less.

    • Limit sampling.

    Slow down
    SLOW DOWN marathon!

    • Slow down

      Gather with like-minded people and friends, and connect with others outside yourself.

    • Have fun

      There is nothing like some good laughter, and even better, do it in the fresh air.


    • Show your gratitude

    Focus on the real meaning of the holiday, the joy of family and friends and the spirit of the season.

    What are you most grateful for? and

    • _______________________________

    • _______________________________

    • _______________________________