Know Your Numbers

Welcome to the Program

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About the Program

• Goal: To help promote overall health and wellness by making you aware of what your “numbers” are, and comparing them to what they should be

• Information and activities

• Short- and long-term goals for each topic

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6 Topics

• Weight, BMI and Waist Circumference

• Exercise

• Blood Pressure

• Cholesterol

• Triglycerides

• Glucose

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Activities

• Food Journal

• Weigh yourself, determine BMI and waist circumference

• Check blood pressure

• Exercise 5 days/ week

• Low cholesterol food list

• Saturated and Trans Fat totals from 1 day of food journal

• List simple and complex carbohydrates from 1 day of food journal­ Share results with your health coach!

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Sessions

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Session 1: Weight, BMI, and Waist Circumference • Goal: To prevent or lower increased weight, BMI and/or waist

circumference

• Tips to Lower Weight, BMI and Waist Circumference:­ Eat 5-6 small meals a day

­ Drink 8 glasses of water a day

­ Limit indulgences to twice a week

­ Do not weigh yourself more than once a week

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Session 2: Exercise

• Goal: Exercise to maintain a healthy weight or to lose weight

• New Exercise Recommendations: ­ Maintain Health = 30-60 minutes/day, 5 days/week

­ Weight Loss = 60-90 minutes/day, 5 days/week

• Tip:­ 10 minute intervals

­ Moderate intensity exercise Raise heart rate, break a sweat and carry

on conversation

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Session 3: Blood Pressure

• Goal: To prevent or lower high blood pressure

• The Facts:­ Healthy Meal = less than 480 mg/serving of sodium

­ 1 teaspoon of salt = 2300 mg of sodium

• Tips to Eat Less Sodium:­ Cook at home with fresh foods

­ Remove the table salt

­ Avoid processed and prepackaged foods

­ Limit ketchup, pickles, olives, bacon, luncheon meats, canned vegetables and salty snack foods

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Session 4: Cholesterol

• Goal: To prevent or lower high cholesterol

• Low Cholesterol:­ Less than 20mg/ serving of cholesterol AND

­ Less than 2 grams/serving of saturated fats

• Tips to Lower Cholesterol:­ Limit = shrimp, cheese, egg yokes,

beef, pork and butter

­ Consume = salmon, egg whites, walnuts and oatmeal

­ Reduce fat intake from milk and dairy products

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Session 5: Triglycerides

• Goal: To prevent or lower high triglycerides

• Recommendation:­ Consume less than 1% trans fat

• Tips For Lowering Triglyceride Levels:­ Limit saturated and trans fats foods

­ Processed and prepackaged foods, cookies, pies, fried foods, candy and margarine

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Session 6: Glucose

• Goal: Keep glucose levels in the normal range

• Carbohydrates:­ Simple carbs = broken down and digested quickly

Fruit juice, table sugar, corn syrup and refined white grains

­ Complex carbs = broken down and digested slower Whole grain breads, pastas and rice: beans and vegetables

• Tip to Regulate Glucose Levels:­ Be consistent with carbohydrates

throughout the day

­ Make half your grains whole

­ Follow fiber recommendations: Women = 25 grams

Men = 38 grams

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How the Program Works

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Your Role

• Read the information on the topics

• Complete the activities for each topic

• Keep track of your numbers

• Adopt healthy eating behaviors

• Talk to your health coach

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What to Expect

• Educational information

• Activities related to the topics

• Steps to a better understanding of your numbers

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Questions or Concerns

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References

• American Diabetes Association www.diabetes.org

• American Dietetic Association www.eatright.org

• American Heart Association www.americanheart.org

• Centers for Disease Control and Prevention www.cdc.gov

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