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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
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.

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

Life Planning








where to start
Where to Start

Be clear of your priorities

Be decisive

Learn to say no!


Start small

Have patience

Be present

most important things to simplify in your life
Most Important Things to Simplify in Your Life
  • Your Possessions
  • Your Time Commitments
  • Your Goals
  • Your Negative Thoughts
  • Your Debt
  • Your Words
  • Your Screen Time
  • Your Multi-Tasking
sponsored by

Sponsored by

Presented by

Treasure Valley Family YMCA

travel safely

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

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

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


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


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
  • 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
  • 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

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?

  • _______________________________
  • _______________________________
  • _______________________________