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 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 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

Start Fresh:Taking Steps to a

Healthier You

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

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

Food Specific High Protein – Low Carbohydrate Liquid Fasting

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

Your genetic makeup is what

makes you unique

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

Making Time for Me

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

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

Take Control of Emotional Eating: Searching for

Comfort with FoodThe Triggers:

– Love– Anger – Boredom– Anxiety

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

Coping with your feelings Nurturing yourself You deserve a break!

Evaluate Your Eating Habits

Food and Activity Journal

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

Eat Well: A Healthy Approach to Eating

Healthy Weight Genetic makeup Metabolic rate Body composition Activity level Food choices Current health problems

Apple vs. Pears

Body Mass Index

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

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

Basal Metabolic Rate (BMR) Calorie Needs for Physical Activity Activity Calories Calorie Needs for Digestion and

Absorption Total Calorie Needs

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 Groups Number of Daily Servings Portion Sizes

The News on NutrientsCarbohydrates

– Benefits: Energy The health advantages of fiber

– Sources: grains, cereals, fruits, vegetables

– Recommendation: 60% of total calories

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

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

The News on NutrientsFat

– Energy– Satiety– Recommendation: 20-30% of total

calories– Adds the flavor to food

Defining the Fats Monounsaturated Polyunsaturated Saturated Omega-3 Fatty Acids Hydrogenated

A Word About Vitamins Minerals

– Calcium– Iron

Phytochemicals

Water: Are you getting enough?

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 Benefits of Physical Activity Making a Lifelong Commitment to

be Active Setting Up a Fitness Program

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 There is no one ideal program. Start slow and gradually progress. ANY activity is better than no

activity.

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

Aerobic Conditioning Strength Training Stretching

Aerobic Conditioning Definition: Any activity that uses

the large muscles of the body and raises the heart rate for 20 minutes or more.

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 Definition: Exerting force against

resistance in order to increase muscular strength.

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

Abdominal crunch Modified wall push-up Overhead press Biceps curl Upward Row Squat-chair, Sit-stand

Stretching Keeping yourself flexible will help

prevent injury because a flexible muscle is less likely to be pulled or torn.

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

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 Pleasurable Eating Menu Planning Made Easy Breakfast, Lunch, Dinner, and

Snack Ideas

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

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

Breaking the Breakfast Barrier. Making the Most of Lunchtime. What’s for Dinner Smart Snacking Makes Sense

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 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

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 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.

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

Review your calendar Plan a meal focus. Use time saving appliances. Prepare a grocery list. Plan for left-overs.

Quick and Easy Dinner Ideas

Pasta or Rice Evening Breakfast Food Bars: Baked Potato,

Taco/Burrito or Salad Pizza

Smart Snacking Makes Sense

Shop Smart: 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 Serving Sizes Nutrient Information Calories per Gram % Daily Value Rounding Nutrition Claims

Shopping Through the Food Guide Pyramid

Breads, Cereals, Rice and Pasta

Recommendation: 6-11 servings daily

Look for whole grain products– B-vitamins– Fiber– Low in fat

Fruits and Vegetables Recommendation: 5 servings per

day (3 vegetable, 2 fruit) Fat Free Great source of:

– Vitamins– Minerals– Fiber

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

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 These foods make life fun! Low to no nutrient value May be high in calories Choose wisely to eat the foods

you truly enjoy

Keeping a Well Stocked Kitchen

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

Fit It In: 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

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 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 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 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

Size up portion sizes Leaner cuisine Order you way Avoid overeating Bon Appetit

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

PizzaThe Good News:

– Choose your own sauce and toppings

– Start your meal with a small salad– Easy nutrient rich meals

Deli ShopsThe Good News:

– One sandwich is usually enough for two

– Add broth based soup– Add a small salad

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

ItalianThe Good News:

– Vegetable based entrees– Family style service lets you choose

your own portion size– Flavorful tomato based sauces

ChineseThe 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 Critique your restaurant choices Begin making healthier choices Visit one new ethnic restaurant Continue to complete the Food

and Activity Journals

Maintaining Lifelong Habits

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