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HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living Gradual Permanent Lifestyle Changes will lead to: Life long eating and activity habits Higher energy levels Decreased health risks Long term weight control and maintenance Overview

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healthy habits for life
HEALTHY HABITS FOR LIFE

A Common Sense Approach to Healthy Living

gradual permanent lifestyle changes will lead to
Gradual Permanent Lifestyle Changes will lead to:
  • Life long eating and activity habits
  • Higher energy levels
  • Decreased health risks
  • Long term weight control and maintenance
overview
Overview
  • Start Fresh: Taking Steps to a Healthier You
  • Eat Well : A Healthy Approach to Eating
  • Move It: A Healthy Approach to Fitness
  • Plan It: Putting it all Together for Healthy Eating
  • Shop Smart: Grocery Shopping for a Healthier You
  • Fit It In: Healthy Eating on the Run
healthy habits for life your 6 week guide to food and fitness
Healthy Habits for Life: Your 6 Week Guide to Food and Fitness
  • Eat Well for the Health of It
  • 6 Food and Activity Journals
  • Food Facts Booklet
  • Menu Planner Worksheet Master
  • Quick 2 Fix Recipe Brochure
  • Good Nutrition Reading List
the truth about diets
The Truth About Diets
  • Diets are unhealthy
  • Diets lead to weight gain
  • The cost of dieting is high
  • Looking good involves more than dieting
  • The dieting cycle can be broken
a word about fad diets
A Word About Fad Diets

The authors rely on our lack of knowledge of the science of weight management to sell their books.

a word about fad diets common fad diets
A Word About Fad Diets:Common Fad Diets
  • Food Specific
  • High Protein – Low Carbohydrate
  • Liquid
  • Fasting
a word about fad diets weight management that works
A Word About Fad Diets:Weight Management that Works
  • Slow weight loss (1-2 pounds/week)
  • Balanced eating plan
  • Regular physical activity
  • Skill building for life
  • Credible author/ peer reviews
learn to love and accept yourself
Learn to Love and Accept Yourself

Your genetic makeup is what

makes you unique

learn to love and accept yourself accept your individuality
Learn to Love and Accept Yourself: Accept Your Individuality
  • Look you best now
  • Put the scales away
  • Beauty comes in many sizes
  • Deflate your saboteurs
  • Project a confident you
  • Be your own best friend
make peace with food begin eating intuitively
Make Peace with Food: Begin Eating Intuitively
  • Legalize all foods
  • Listen to your hunger
    • The hunger scale
  • Stop when you are full
take control of emotional eating
Take Control of Emotional Eating

Eating is one of the most emotionally charged experiences we have in our lives.

take control of emotional eating searching for comfort with food
Take Control of Emotional Eating: Searching for Comfort with Food

The Triggers:

  • Love
  • Anger
  • Boredom
  • Anxiety
take control of emotional eating coping
Take Control of Emotional Eating: Coping
  • Do you feel hunger?
  • If yes, then eat.
  • If no, what are you feeling?
  • What are your options other than eating?
  • Nurture yourself
taking control of emotional eating your plan
Taking Control of Emotional Eating: Your Plan
  • Coping with your feelings
  • Nurturing yourself
  • You deserve a break!
evaluate your eating habits
Evaluate Your Eating Habits

Food and Activity Journal

the plan week one
The Plan: Week One
  • Begin to nurture yourself
  • Legalize all foods
  • Eat when you are hungry
  • Stop when you are full
  • Complete the Food and Activity Journal for the week
healthy weight
Healthy Weight
  • Genetic makeup
  • Metabolic rate
  • Body composition
  • Activity level
  • Food choices
  • Current health problems
healthy eating
Healthy Eating
  • Base your lifelong plan on the Food Guide Pyramid
  • Maintain a healthy relationship with food
  • Avoid the “good food/bad food” mentality
  • Remember moderation and variety in all your food choices
your lifelong eating plan
Your Lifelong Eating Plan

Eat Well for the Health of It

  • Assess your current eating habits
  • Compare them to the Food Guide Pyramid
  • Create your own eating plan
create your eating plan going further
Create Your Eating Plan: Going Further
  • Basal Metabolic Rate (BMR)
  • Calorie Needs for Physical Activity
  • Activity Calories
  • Calorie Needs for Digestion and Absorption
  • Total Calorie Needs
your healthy eating plan
Your Healthy Eating Plan

The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

the food guide pyramid making it work for you
The Food Guide Pyramid: Making it Work for You
  • The Food Groups
  • Number of Daily Servings
  • Portion Sizes
the news on nutrients
The News on Nutrients

Carbohydrates

  • Benefits:
    • Energy
    • The health advantages of fiber
  • Sources: grains, cereals, fruits, vegetables
  • Recommendation: 60% of total calories
the news on nutrients30
The News on Nutrients

Fiber

  • Recommendation: 20-35g/day
  • Maintains proper bowel function
  • Decreases the risk for heart disease and some cancers
  • Lowers your calorie intake by helping you to stay full longer
the news on nutrients31
The News on Nutrients

Protein

  • Strengthens blood
  • Builds and maintains muscle and body structure
  • Recommendation: 15% of total calories
  • Sources: meat, fish, poultry, dried beans (including soy) or lentils, nuts and seeds
the news on nutrients32
The News on Nutrients

Fat

  • Energy
  • Satiety
  • Recommendation: 20-30% of total calories
  • Adds the flavor to food
defining the fats
Defining the Fats
  • Monounsaturated
  • Polyunsaturated
  • Saturated
  • Omega-3 Fatty Acids
  • Hydrogenated
a word about
A Word About
  • Vitamins
  • Minerals
    • Calcium
    • Iron
  • Phytochemicals
the plan week two
The Plan: Week Two
  • Complete the Eat Well assessment brochure
  • Set up your pyramid based eating plan
  • Complete your Food and Activity Journal for this week
move it a healthy approach to fitness
Move It:A Healthy Approach to Fitness
  • Benefits of Physical Activity
  • Making a Lifelong Commitment to be Active
  • Setting Up a Fitness Program
benefits of regular physical activity
Benefits of Regular Physical Activity
  • Focus on how good exercise can make you feel…

Celebrate the physical benefits of regular activity…

making a lifetime commitment to be active
Making a Lifetime Commitment to be Active
  • There is no one ideal program.
  • Start slow and gradually progress.
  • ANY activity is better than no activity.
tips to get you moving
Tips to get you moving!
  • Activate your lifestyle.
  • Make fitness fun.
  • Anticipate the unexpected.
  • Be comfortable.
  • Do not overdo a good thing.
setting up a fitness program
Setting up a Fitness Program
  • Aerobic Conditioning
  • Strength Training
  • Stretching
aerobic conditioning
Aerobic Conditioning
  • Definition: Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.
aerobic conditioning43
Aerobic Conditioning
  • Frequency: Aim for 5 times/week
  • Duration: 20 minutes or more
  • Intensity: 60 –80% of maximum heart rate

Maximum Heart Rate = 220 – Your Age

strength training
Strength Training
  • Definition: Exerting force against resistance in order to increase muscular strength.
strength training45
Strength Training
  • Include about 6 – 8 different exercises that work all of the major muscle groups.
  • Do between 8 – 12 repetitions of each exercise.
  • Train 2 – 3 times per week.
  • Rest 48 hours between sessions.
strength training getting started
Strength Training: Getting Started
  • Abdominal crunch
  • Modified wall push-up
  • Overhead press
  • Biceps curl
  • Upward Row
  • Squat-chair, Sit-stand
stretching
Stretching
  • Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.
stretching guidelines for success
Stretching:Guidelines for success
  • Stretch while muscles are warm.
  • Do not over stretch.
  • Hold each stretch for 20 seconds.
  • Listen to your body.
  • Stretch at least three times each week.
a healthy approach to fitness goals
A Healthy Approach to Fitness: Goals
  • Begin increasing your activity level.
  • Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching.
  • Record your activities in your Food and Activity Journal.
plan it putting it all together for healthy eating
Plan It:Putting it all Together for Healthy Eating
  • Pleasurable Eating
  • Menu Planning Made Easy
  • Breakfast, Lunch, Dinner, and Snack Ideas
pleasurable eating
Pleasurable Eating
  • Give yourself permission to eat the foods you like.
  • Savor foods as you eat them.
  • Make eating more enjoyable.
  • Eat when you are hungry; stop when you’re full.
  • If you love it, savor it. If you don’t love it, leave it.
menu planning made easy
Menu Planning Made Easy
  • Determine your calorie needs.
  • Use the food guide pyramid to see how many servings you need from each food group.
  • Look at sample menus for a guide.
  • Use the “Menu Planner” worksheet.
breakfast lunch dinner and snack ideas
Breakfast, Lunch, Dinner, and Snack Ideas
  • Breaking the Breakfast Barrier.
  • Making the Most of Lunchtime.
  • What’s for Dinner
  • Smart Snacking Makes Sense
breaking the breakfast barrier
Breaking the Breakfast Barrier
  • Breakfast is the most important meal of the day.
  • Include at least three food groups at breakfast.

example: yogurt, fruit, granola

breaking the breakfast barrier55
Breaking the Breakfast Barrier
  • Breakfast on the go

example: bagel with peanut butter and banana

  • Breakfast-at-home

example: English muffin with cheese and fruit salad

making the most of lunchtime
Making the Most of Lunchtime
  • Remembering to eat mid-day will help you avoid becoming over-hungry.
  • Include food sources of carbohydrate, protein, and fat.

example: 2 grains, 1 milk or meat serving, 1 fruit, and 1 vegetable

making the most of lunchtime57
Making the Most of Lunchtime
  • Grab and Go lunches

Example: bagel sandwich with turkey, cheese, sprouts, tomatoes, and mustard. Add an apple and a few chips for crunch.

  • At Home Lunches

Example: baked potato with chili and cheese; pear slices; and fruit bar cookies.

what s for dinner
What’s for Dinner
  • Planning is the key to stress free dinners.
  • You can save about 15% of food costs by planning ahead.
what s for dinner planning tips
What’s for Dinner: Planning Tips
  • Review your calendar
  • Plan a meal focus.
  • Use time saving appliances.
  • Prepare a grocery list.
  • Plan for left-overs.
quick and easy dinner ideas
Quick and Easy Dinner Ideas
  • Pasta or Rice
  • Evening Breakfast
  • Food Bars: Baked Potato, Taco/Burrito or Salad
  • Pizza
grocery shopping for a healthier you
Grocery Shopping for a Healthier You
  • Keep variety and the Food Guide Pyramid in mind.
  • Shop the perimeter of the store
  • Read those food labels
  • Be prepared to shop
  • Be an informed shopper
reading food labels
Reading Food Labels
  • Serving Sizes
  • Nutrient Information
  • Calories per Gram
  • % Daily Value
  • Rounding
  • Nutrition Claims
breads cereals rice and pasta
Breads, Cereals, Rice and Pasta
  • Recommendation: 6-11 servings daily
  • Look for whole grain products
    • B-vitamins
    • Fiber
    • Low in fat
fruits and vegetables
Fruits and Vegetables
  • Recommendation: 5 servings per day (3 vegetable, 2 fruit)
  • Fat Free
  • Great source of:
    • Vitamins
    • Minerals
    • Fiber
dairy products
Dairy Products
  • Recommendation: 3-4 servings per day
  • Fat Free and lowfat choices
  • Important source of:
    • Calcium
    • Protein
    • Vitamin D
meat poultry fish dry beans eggs and nuts
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts
  • Recommendation: 2-3 servings per day
  • Pay attention to portion size and fat content
  • Excellent source of:
    • Protein
    • Iron
    • Zinc
    • Vitamin B-12
fats oils and sweets
Fats, Oils and Sweets
  • These foods make life fun!
  • Low to no nutrient value
  • May be high in calories
  • Choose wisely to eat the foods you truly enjoy
the plan week five
The Plan: Week Five
  • Become an informed shopper. Read the food labels
  • Create a healthier kitchen
  • Complete the Food and Activity Journal for this week
healthy eating on the run
Healthy Eating on the Run
  • Plan your day
  • Keep food handy
  • Plan ahead
  • Get moving
healthy eating on the road airplane travel
Healthy Eating on the Road: Airplane Travel
  • Drink plenty of water
  • Order special meals ahead
  • Bring your own healthy snacks
  • Walk the airport corridors for an aerobic workout
healthy eating on the road car travel
Healthy Eating on the Road:Car Travel
  • Pack ready to eat foods
  • Stop for stretch breaks
  • Stop at grocery deli rather than fast food
  • Balance protein and carbohydrate
healthy eating on the road cruises
Healthy Eating on the Road:Cruises
  • Choose the foods you truly enjoy
  • Balance, moderation, variety
  • Use the Hunger/Fullness Scale
  • Take advantage of the physical activity opportunities
healthy eating on the road hotel survival
Healthy Eating on the Road:Hotel Survival
  • Plan ahead for breakfast
  • Order a la carte menu items
  • Make physical activity a priority
    • Choose a hotel with a fitness center in or near it
    • Bring an exercise tape or jump rope to use in the room
nutritious restaurant eating
Nutritious Restaurant Eating
  • Size up portion sizes
  • Leaner cuisine
  • Order you way
  • Avoid overeating
  • Bon Appetit
tour of restaurants fast food
Tour of Restaurants:Fast Food

The Good News:

  • Nutrition information is often posted
  • The menus are fairly standard from franchise to franchise
  • Beware of value-added meals
pizza
Pizza

The Good News:

  • Choose your own sauce and toppings
  • Start your meal with a small salad
  • Easy nutrient rich meals
deli shops
Deli Shops

The Good News:

  • One sandwich is usually enough for two
  • Add broth based soup
  • Add a small salad
mexican
Mexican

The Good News:

  • Healthy choices
    • Asada (grilled)
    • Veracruz-style (tomato sauce)
    • Salsa Verde (green chile sauce)
    • Mole Sauce (chili-chocolate sauce)
    • Soft tortillas
    • Entrees topped with lettuce and tomatoes
italian
Italian

The Good News:

  • Vegetable based entrees
  • Family style service lets you choose your own portion size
  • Flavorful tomato based sauces
chinese
Chinese

The Good News

  • Rice is the cornerstone of the menu
  • Low fat meat and vegetable side dishes
  • Fortune cookies make a great dessert
the plan week six
The Plan: Week Six
  • Critique your restaurant choices
  • Begin making healthier choices
  • Visit one new ethnic restaurant
  • Continue to complete the Food and Activity Journals
maintaining lifelong habits88
Maintaining Lifelong Habits
  • Small daily decisions will lead to long term habits
  • Pat yourself on the back
  • Deal with set backs
  • Take care of yourself
  • Enjoy yourself