healthy habits for life
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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. - PowerPoint PPT PresentationTRANSCRIPT
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HEALTHY HABITS FOR LIFE
A Common Sense Approach to Healthy Living
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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
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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
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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
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Start Fresh:Taking Steps to a
Healthier You
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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
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A Word About Fad Diets
The authors rely on our lack of knowledge of the science of weight management to sell their books.
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A Word About Fad Diets:Common Fad Diets
Food Specific High Protein – Low Carbohydrate Liquid Fasting
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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
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Learn to Love and Accept Yourself
Your genetic makeup is what
makes you unique
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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
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Making Time for Me
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Make Peace with Food: Begin Eating Intuitively
Legalize all foods Listen to your hunger
– The hunger scale Stop when you are full
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Take Control of Emotional Eating
Eating is one of the most emotionally charged experiences we have in our lives.
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Take Control of Emotional Eating: Searching for
Comfort with FoodThe Triggers:
– Love– Anger – Boredom– Anxiety
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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
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Taking Control of Emotional Eating: Your
Plan
Coping with your feelings Nurturing yourself You deserve a break!
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Evaluate Your Eating Habits
Food and Activity Journal
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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
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Eat Well: A Healthy Approach to Eating
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Healthy Weight Genetic makeup Metabolic rate Body composition Activity level Food choices Current health problems
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Apple vs. Pears
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Body Mass Index
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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
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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
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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
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Your Healthy Eating Plan
The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.
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The Food Guide Pyramid: Making it Work for You
The Food Groups Number of Daily Servings Portion Sizes
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The News on NutrientsCarbohydrates
– Benefits: Energy The health advantages of fiber
– Sources: grains, cereals, fruits, vegetables
– Recommendation: 60% of total calories
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The News on NutrientsFiber 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
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The News on NutrientsProtein
– 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
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The News on NutrientsFat
– Energy– Satiety– Recommendation: 20-30% of total
calories– Adds the flavor to food
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Defining the Fats Monounsaturated Polyunsaturated Saturated Omega-3 Fatty Acids Hydrogenated
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A Word About Vitamins Minerals
– Calcium– Iron
Phytochemicals
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Water: Are you getting enough?
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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
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Move It:A Healthy Approach to
Fitness Benefits of Physical Activity Making a Lifelong Commitment to
be Active Setting Up a Fitness Program
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Benefits of Regular Physical Activity
Focus on how good exercise can make you feel…
Celebrate the physical benefits of regular activity…
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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.
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Tips to get you moving! Activate your lifestyle. Make fitness fun. Anticipate the unexpected. Be comfortable. Do not overdo a good thing.
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Setting up a Fitness Program
Aerobic Conditioning Strength Training Stretching
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Aerobic Conditioning Definition: Any activity that uses
the large muscles of the body and raises the heart rate for 20 minutes or more.
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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
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Strength Training Definition: Exerting force against
resistance in order to increase muscular strength.
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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.
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Strength Training: Getting Started
Abdominal crunch Modified wall push-up Overhead press Biceps curl Upward Row Squat-chair, Sit-stand
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Stretching Keeping yourself flexible will help
prevent injury because a flexible muscle is less likely to be pulled or torn.
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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.
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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.
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Plan It:Putting it all Together for
Healthy Eating Pleasurable Eating Menu Planning Made Easy Breakfast, Lunch, Dinner, and
Snack Ideas
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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.
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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.
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Breakfast, Lunch, Dinner, and Snack Ideas
Breaking the Breakfast Barrier. Making the Most of Lunchtime. What’s for Dinner Smart Snacking Makes Sense
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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
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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
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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
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Making the Most of Lunchtime
Grab and Go lunchesExample: bagel sandwich with turkey,
cheese, sprouts, tomatoes, and mustard. Add an apple and a few chips for crunch.
At Home LunchesExample: baked potato with chili and
cheese; pear slices; and fruit bar cookies.
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What’s for Dinner Planning is the key to stress free
dinners. You can save about 15% of food
costs by planning ahead.
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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.
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Quick and Easy Dinner Ideas
Pasta or Rice Evening Breakfast Food Bars: Baked Potato,
Taco/Burrito or Salad Pizza
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Smart Snacking Makes Sense
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Shop Smart: Shopping for a Healthier You
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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
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Reading Food Labels Serving Sizes Nutrient Information Calories per Gram % Daily Value Rounding Nutrition Claims
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Shopping Through the Food Guide Pyramid
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Breads, Cereals, Rice and Pasta
Recommendation: 6-11 servings daily
Look for whole grain products– B-vitamins– Fiber– Low in fat
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Fruits and Vegetables Recommendation: 5 servings per
day (3 vegetable, 2 fruit) Fat Free Great source of:
– Vitamins– Minerals– Fiber
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Dairy Products Recommendation: 3-4 servings
per day Fat Free and lowfat choices Important source of:
– Calcium– Protein– Vitamin D
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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
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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
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Keeping a Well Stocked Kitchen
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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
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Fit It In: Healthy Eating on the Run
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Healthy Eating on the Run
Plan your day Keep food handy Plan ahead Get moving
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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
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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
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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
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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
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Nutritious Restaurant Eating
Size up portion sizes Leaner cuisine Order you way Avoid overeating Bon Appetit
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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
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PizzaThe Good News:
– Choose your own sauce and toppings
– Start your meal with a small salad– Easy nutrient rich meals
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Deli ShopsThe Good News:
– One sandwich is usually enough for two
– Add broth based soup– Add a small salad
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MexicanThe 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
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ItalianThe Good News:
– Vegetable based entrees– Family style service lets you choose
your own portion size– Flavorful tomato based sauces
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ChineseThe Good News
– Rice is the cornerstone of the menu– Low fat meat and vegetable side
dishes– Fortune cookies make a great
dessert
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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
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Maintaining Lifelong Habits
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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