Teacher Well-Being 2013 UA Nutrition Network

1. Teacher Well-Being2013 UA Nutrition Network Nancy Rogers, MS, RD, CWWS Coordinator Employee Wellness and Health Promotion UA Life & Work Connections

2. Your Well-Being HOME Home Work WORK

3. Effective Work-Life Balance

4. Your Well-Being • Take a whole person, integrated approach to wellness • Physical • Mental • Emotional • Spiritual Including the components of work and outside life experiences.

5. Physical Well-Being • Nutrition • Physical Activity • Quit Tobacco

6. Research-based Nutrition • Focus on simple, whole foods • Guidelines • Choosemyplate.gov • Mediterranean Diet pattern • DASH Diet

7. Why Optimal Nutrition ??? • Achieve weight management goals • Lowers risk for heart disease, high blood pressure, diabetes, certain cancers • Helps handle stress and depression • Maximizes energy • Healthy eating is important for any age

8. Basic Concepts • Vegetables, fruit, beans, whole grains, fish, lean meats, and low fat dairy • Fresh, seasonal foods rather than highly processed items • Limited high fat animal products and sugars • Leisurely dining • Regular physical activity

9. Eat Lots of Vegetables

10. Half your plate with Vegetables

11. Eat lots of fruit

12. Lean Meat Portions small • Consider other sources of protein • Beans • Nuts • Hummus • Yogurt • Cheeses • eggs

13. Eat fish / seafood twice a week Include sources of omega-3’s: Tuna, sardines, herring, salmon Include seafood: Clams, mussels, crab, shrimp

14. Cook Vegetarian • Build around beans! • Use herbs and spices

15. Use Healthier Fats • Extra virgin olive, canola, peanut oils • Nuts • Peanuts • Olives • Avocado

16. Avoid Trans Fats • Hydrogenated vegetable shortening • French fries, doughnuts, baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, flour tortillas • Stick margarines and shortenings. 

17. Enjoy low fat dairy products • Small amounts of cheeses • Low or nonfat yogurts, plain • Skim or 1% milk

18. For dessert, consider fruit • In season, canned, frozen or dried • Figs, dates, pomegranates, apples with cinnamon, melons, grapes, berries • Save sweets for special occasions

19. What’s the Difference? • Typical Meal • Large meat portion • Heavy on saturated fat and salt • Heavy on the sugar • “My plate” Meal • Large veggie portion • Small meat portion • Olive oil or nuts • Fruit /spices

20. Over - All • A variety of foods, predominately plant based – whole grains, veggies, beans • Low in sugar • Moderate in salt • Low in saturated fat

21. Nutrition for childrenchoosemyplate.gov • Cups of fruit a day? • 4-8 yrs = 1 to 1 ½ cups • 9-13 yrs = 1 ½ cups • Adults = 2 cups • Cups of Vegetables a day? • 4-8 yrs = 1 ½ cups • 9-13 yrs boys = 2 ½ cups • 9-13 yrs girls = 2 cups • Adults = 3cups • Include dark green, red and orange, beans and peas, starchy veges and other types each week

22. Nutrition for childrenchoosemyplate.gov • Whole grains – at least half • Milk and Dairy – 1% or nonfat

23. Easy Breakfasts • Whole grain, 1% milk and fruit • Plain yogurt and fruit • Hard cooked egg and whole grain toast

24. Quick Breakfasts – How to make it better?

25. Smart healthy Lunches Fill ¼ with starchy vegetables or whole grains Fill ½ plate with vegetables and fruit Fill ¼ with lean protein foods

26. Quick Lunch • PB and honey sandwich, ww bread • Carrot sticks • Cup of low fat yogurt • Fresh berries

27. Quick Lunch • Mashed pinto beans • Mozzarella cheese, grated • WW flour or corn tortillas • Fresh salsa (chopped tomato, cilantro, chile, green onions) • Crisp apple

28. Quick lunch Tin of sardines or herring Whole grain bread or crackers Red and green pepper slices Apple, pear or orange Square of dark chocolate

29. Quick lunch • Hard cooked eggs • Whole grain bread • Tomato slices and romaine lettuce leaves • Make a sandwich, or a salad. • Sliced Mango

30. Meal Planning and Shopping • Plan out what you want to make • Shop from a list • Keep a healthy pantry • Fresh things last 4-5 days • Back-up of canned,frozen or dried • Make extra and freeze • Cook double of staple for another meal

31. Healthy Recipes • http://lifework.arizona.edu/wsw/ • www.oldwayspt.org • http://americanbean.org/ • http://www.fruitsandveggiesmatter.gov/month/beans.html • http://www.choosemyplate.gov/ • http://www.eatwellbewell.org/recipes

32. Lifestyle Concepts • Food means more than nutrients • Meals with friends and family

33. Attitude towards food • Elements of connecting with the earth • Elements of nourishing those you love

34. Attitude towards exercise • Elements of working with not against your unique body • Elements of fun and playfulness

35. Anti-activity excuses • Exercise is for young slim people • I’ll get injured • Exercise will make me hungry • I’d look silly in skimpy leotards • At my size, I’m too self-conscious • I don’t have time • I’m too tired • It’s too hot / cold / dry / rainy / windy…. • Thin for Life by Anne M. Fletcher, MS, RD

36. Lifestyle Concepts: Be active! • Physical activity is not an option – Plan it in! • Aerobic exercises • Strength exercises • Stretching most days • Balance

37. How Much Physical Activity?Choose myplate.gov • Kids and Teens - 60 minutes each day • Moderate to vigorous level • Vigorous 3 days a week • Strength exercises 3 days a week (climbing) • Bone-strengthening 3 days a week (jumping)

38. How Much Physical Activity?Choose myplate.gov • Adults • Aerobic: 2 hours 30 minutes a week of moderate level or 1 hour 15 minutes of vigorous • Spread out the aerobic exercise over 3 days, at least 10 minutes a time • Strength exercises 2 times a week

39. Physical Activity: Working it in • Make physical activity part of your planned events • Establish physical activity patterns - NOW! • If it’s not written in, it won’t get done…. Don’t wait for perfection – just begin!

40. Your Well-Being • Be mindful of what you eat • Schedule in planning for foods and physical activity daily • Remember work – life balance • Take time to play, sleep, laugh! • Short breaks to breathe / refresh

41. Questions ???