9 Habits. for a Healthier You. Amanda R. Brown Registered Dietitian Certified Strength & Conditioning Specialist

Transcription

1 9 Habits for a Healthier You Amanda R. Brown Registered Dietitian Certified Strength & Conditioning Specialist

2 $147 billion spent on obesity related healthcare costs The current generation of children will not live as long

3 Overview 1. Set a goal. 2. Plan ahead. 3. Keep a food diary. 4. Choose whole foods. 5. Read food labels. 6. Make half of your meal veggies. 7. Don't drink your calories. 8. Eat friendly fats. 9. Take time to manage your stress.

4 Set a goal. S.M.A.R.T goals o o o Specific, Measurable, Attainable, Realistic, Time- Sensitive Why? Why? Why? Why? Example: I want to lose 10 pounds by May 1st. I will drink one glass of wine three days per week instead of my usual two glasses 7 days per week. I will drink unsweetened iced tea at lunch instead of my usual grande vanilla soy double-pumpclassic iced latte. I will participate in a group fitness class at the ARC 3 times per week.

5 Plan ahead. Write out all meals and snacks for the week. Create a shopping list from your meal plan.

6 Plan ahead. Meal plan: Breakfast 2 hard boiled eggs and chopped fruit Lunch Green salad with tomatoes, avocado, cucumber, and turkey Stawberries Piece of dark chocolate Water Snack Raw almonds, walnuts, dried fruit Dinner Sauteed shrimp with brown rice & stir fry bell peppers, carrots, and onions One glass of white wine Grocery shopping list: Eggs Apples Oranges Romaine lettuce Tomatoes Avocado Cucumber Red & green bell peppers Carrots Onion Dark chocolate bar Raw nuts Dried fruit Turkey Shrimp

7 Plan ahead. Spend time on your days off and/or evenings to prepare breakfast and lunch for the following day.

8 Plan ahead. What about eating out? o Find a restaurant and pick your meal before going. Always choose a non-starchy veggie. o Raw or steamed. o Asparagus, broccoli, green lettuce, zucchini, tomato Lean protein. o o Baked, grilled, broiled. Fish, chicken, turkey, beans Small portion of whole grain or starchy veggie. o Brown rice, potatoes, yams, winter squash.

9 Keep a food diary. A complete food diary increases weight loss success. My favorite! Online, tablet, phone

10 Keep a food diary.

11 Choose whole foods. Limit packaged & processed foods. Whole foods contain more nutrients: o fiber, vitamins, minerals

12 Choose whole foods. Processed foods contain more harmful substances: o sugar, salt, chemicals, trans fats

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14 Choose whole foods. Cereal with milk Old fashioned oatmeal Chicken burrito Chicken bowl or salad Chow mein & Orange chicken Rice, steam veggie, grilled chicken

15 Always read food labels. Check out the nutrient info AND Ingredients list

16 Always read food labels. Always avoid these ingredients: High fructose corn syrup Hydrogenated oils Anything you can t pronounce!

17 Make half of your meal veggies. Typical American Meal

18 Make half of your meal veggies. Ideal Meal

19 Make half of your meal veggies. Choose at least 3 different colored veggies to eat throughout the day. Veggies are packed with: Fiber Vitamins Minerals Water

20 Make half of your meal veggies. Choose organic when you can. Apples Peaches Strawberries Cherries Grapes Pears Nectarines Sweet bell peppers Lettuce Spinach Celery Potatoes

21 Make half of your meal veggies. Purchase from local farms. University Center farmer s market Saturdays 8am noon Buy produce in season. - Produce

22 Don t drink your calories! Choose water, tea, coffee Add a few slices of fruit to flat or sparkling water for a little added flavor. Coca-cola 140 calories 39g sugar 45mg sodium Snapple 190 calories 45g sugar 15mg sodium Grande vanilla latte 250 calories 37g sugar

23 Eat the friendly fats % of calories should come from fat 1800 calorie diet: fat calories Oils: Extra virgin olive, coconut Fruit: Avocado Nuts & Seeds: Walnuts, almonds, cashews, sunflower seeds, hemp seeds, chia seeds Fish Salmon, Tuna, Trout

24 Take time to manage stress. Prolonged Stress With Poor Coping Skills Increased Cortisol Hormone Increased Abdominal Fat

25 Take time to manage your stress. First step: Identify your stressors! Keep a journal

26 Take time to manage your stress. Dealing with Stressful Situations: The Four A s Change the situation: Avoid the stressor. Alter the stressor Change your reaction: Adapt to the stressor Accept the stressor Resource: Helpguide.org Stress

27 Take time to manage stress.

28 Take time to manage stress. Get enough sleep: 7-9 hours per night Pitch black No TV or computer 30 minutes prior to bed

29 Meal Ideas Breakfast Boiled eggs with fruit or oatmeal Oatmeal with raw nuts Fresh fruit & raw nuts Snack Sliced veggies with hummus Fresh fruit with almond butter Granola & dried fruit Vegetarian chili & chopped salad Lunch & Dinner Broiled fish with roasted potatoes & veggies Taco salad (minus the taco) with black beans, tomato, avocado, salsa

30 Recommended Movies.

31 Review 1. Set a goal. 2. Plan ahead. 3. Keep a food diary. 4. Choose whole foods. 5. Read food labels. 6. Make half of your meal veggies. 7. Don't drink your calories. 8. Eat friendly fats. 9. Take time to manage your stress. Contact: amandabrowntraining@gmail.com