welcome to: eating well while working from home
TRANSCRIPT
Come by and say “Hi”
• Tastings every Tuesday/Thursday
• Farmers Market • 1st Wednesday of the month
• Cooking Classes and Demos
Our Café Resources
• Search SharePoint for “Caf锕 Select Samsung@First Café
• Select “Samsung@FirstCafe Food Services Site”
https://diningwith.guckenheimer.com/en/samsungsj/Samsung-First-Cafe
Make a Plan
• Fruit or Veggie with every meal and snack
• Include whole grains
• Smaller portions of meat
• Mostly whole foods
• Have family members be part of the conversation
Make a Plan
Meal M Tu W Th F Sat Sun
Bfast Yogurt and frozen berries
Toast and peanut butter, apple
HB egg,toast, apple
Toast and peanut butter
Yogurtand frozen berries
Toast and peanut butter, apple
Pancakes,sausage, eggs, fruit
Snack Banana and peanut butter
Hummus and carrots
Banana and peanut butter
Hummus and carrots
Almonds and cucumber
Hummus and carrots
Almonds and cucumber
Lunch Sun Din Leftovers
Veggie Fajitas
Tuna Sandwich
Curried Lentils and Quinoa
Tuna Sandwich
leftovers Curried Lentils and Quinoa
Snack Cheese, crackers and carrots
Smoothie Cheese, crackers and carrots
Hummus and carrots
Cheese, crackers and carrots
Bell peppers salsa
Bell peppers,salsa
Dinner Veggie Fajitas Black Bean Chili, Spinach
Curried Lentils and Quinoa
Black Bean Chili, Spinach
Fresh fish, asparagus, brown rice
Take-out Steak, mushrooms, swisschard, pasta
Prep Veggies and Fruit Once
• Slice, dice and otherwise prepare your veggies for a few days
• Store in refrigerator in air tight containers
• Makes it easier when the time comes AND easier to access those veggies as snacks
Fresh vs. Frozen Fruits & Vegetables
• Frozen contains as many nutrients
• Great as a start for smoothies
• When defrosting, keep water soluble vitamins in mind• Add frozen vegetables to soups
• Steam, without the water touching the vegetables
• Sauté in a stir fry
Stock-up Your Pantry
• Great protein sources• Beans
• Lentils
• Go with whole grains• Brown rice
• Whole wheat pastas
• Canned products• Reduced sodium/no sodium
• Rinse
Hydration
• Saliva serves as the mouth’s first-line immunological barrier, reducing susceptibility of the body to bacteria and viruses.
• We confuse hunger with thirst
• Water is best
• Unsweetened herbal teas
• Spa water
• Be conscious of caffeine
Gut Health
• Keep your gut happy and healthy
• 70% of your immune function arises from your gut
• Healthy gut comes from a good diet feeding healthy bacteria• Probiotics - yogurt, kimchi
• Fruits, vegetables and whole grains - prebiotic fibers for the gut bacteria
What about supplements?
• There is no definitive evidence that any supplements help with immunity
• Stick with a variety of whole foods
• Make sure any supplements you take have been tested by an outside laboratory
Eating and your environment
• Keep indulgent cues put away
• Make eating an event• Eliminate screens - eating while distracted
• Talk and connect with family and others
• 20 minutes for the body to register fullness
Where do I find my recipes?
• Available resources at the website
• Cooking Light
• Eating Well
• Vegetarian Times
• America’s Test Kitchen• Kid’s Cooking Section
• Meal Makeover Mom’s
• Search for what you’re looking for…• One pot meals• 5 Ingredient Meals
Eating and Exercise
• Reduce stress
• Improve mood
• Can suppress hunger
• Fuel properly
• For moderate exercise (<60 minutes) hydrate with water
Home Workout
ABSBicycles
Cross body mountain climbersJack knife
Plank arm reachesHigh knees
CARDIOBurpees
High kneesSkaters
Butt kicksPlank jacks
LEGSSingle leg deadlift rightSingle leg deadlift left
Jump squatsSingle leg bridge rightSingle leg bridge left
ARMSCommandosTricep dips
Plank delt tapsSupermans
Mountain Climbers
• Download the “Interval Timer” app for iOS or android• Set the timer for 45 seconds of work, 15 seconds of rest• Complete 3 rounds of one box for a quick 15 min workout or combine
all 4 boxes into a 60 minute, full body workout!
Summary
• Plan meals and snacks
• Focus on fruits, vegetables and whole foods
• Stay hydrated
• It’s not all or nothing. Don’t give up!
• Find resources on the café website and the internet
• Don’t forget to “Ask the RD”
What topics would you like to learn about?
Can answer in the survey
“Reply All” to the calendar invite