Preparing Healthy Meals

Document Sample
Preparing Healthy Meals Powered By Docstoc
Presented by:
Julie Chobdee,MPH
Wellness Program Coordinator
Krystal Banta, Personal Trainer
Ken Stewart, Dr. PH(c), MPH,
Preventative Care Specialist
Mary Johnson, Health Care Facilitator
          Today’s Agenda
The 7 Dimensions of Wellness
 Physical Wellness
Healthy weight
Putting together healthy meals
Creating your exercise plan
Preventative care
Wellness resources and discounts – UCR
health plans
Goal setting worksheet
                         Healthy Weight
What’s the key to a healthy weight loss?
   Calories in vs. Calories Out
The benefits of achieving and maintaining a healthy body weight
Assessing Your Risk
   Body Mass Index (BMI) shows how body weight related to height.
   Hip-to-waist ratio is calculated by dividing your waist measurement by your hip measurement.
   Body fat percentage calculates how much of your total body weight is made up of fat.

Safe and effective weight loss – 1-2 lbs./week.
Establish short and long term goals
Permanent lifestyle change
Talk to your doctor
Food and activity journal
            Healthy Breakfast
Most important meal of the day

Eating breakfast is associated with better weight control

Skipping breakfast = slower metabolic rate, blood sugar drops,
energy level drops, hunger increases…..

Result: Impulsive snacking, larger portions at lunch and dinner

Fuel and nourish your body with foods high in nutrients, vitamins,
and minerals

Improves concentration, performance, strength and endurance!
Putting a Healthy Breakfast Together
 Whole Grain Cereals             Choose foods from at
   Look for cereals that list    least 2 food groups
   whole grain or bran as
   their first ingredients and
   contain at least 2 grams      Protein takes longer to
   of dietary fiber per          digest and keeps you
   serving                       feeling full longer
   Cheerios, Wheaties,
   Raisin Bran, Bran
   Flakes, Kashi Cereal,
   Trader Joe’s O’s, Total
   Sample Healthy Breakfast
Low fat/Non fat milk and      Fruit smoothie made with
whole grain cereal            yogurt or milk
Oatmeal topped with raisins   Cheese and whole grain
and milk                      crackers
Whole grain granola topped    Whole grain pancakes or
with fruit and yogurt         waffles topped with berries
Peanut Butter spread on       Egg whites scrambled with
whole wheat toast or bagel    vegetables
Whole wheat English Muffin    Whole wheat pita stuffed
with low-fat cheese, lean     with scrambled egg whites
ham, slice of tomato          Low fat or non fat yogurt
Whole grain breads and        and granola/cereal bar
bran muffins                  Hard boiled egg and
Cheap, Easy Healthy Lunches
Benefits of Bringing Your Lunch – cheaper,
healthier, faster!

Balanced lunch – include a lean or low fat
protein and carbohydrates
  Lean protein – turkey, chicken, beans, nuts, tofu
  Carb – fruits, vegetables, whole grains
Cheap, Easy, Healthy Lunches
 Sandwiches – get creative
   Breads and starches for energy: Whole wheat breads, pita,
   wraps, tortillas, English Muffins, whole grain buns
   Lean fillings – sliced eggs, tuna fish, cheese or lean meats
   (turkey, chicken, ham, roast beef), tofu, lean deli ham,
   peanut butter, bean dip
   Assorted greens, basil, sprouts, sliced cucumbers,
   tomatoes, onions, and bell peppers, carrots, cucumber
   Fresh fruits and salads
   Be careful with sauces – choose low fat mayo or mustard
Cheap, Easy, Healthy Lunches
 Microwave lentil or         Tomato and cucumber
 vegetable soup              salad with olive oil & vinegar
  Pizza bagel with veggies   Hummus and tortillas
  Veggie pita                Bean burrito/pita
  Chicken salad              Peanut butter and banana
  Lean chili with crackers   sandwich on whole wheat
  Chicken breast steamed     bread or tortilla
 with brown rice             Green salad topped with
  Pasta with red sauce and   chunk light tuna
 vegetables                  Veggie burger or Chicken
  Salmon lettuce wraps       burger
Cheap, Easy, Healthy Lunches
  Cook in bulk
  Plan a weekly lunch menu in advance
  Remind yourself to take your lunch
  Keep your food cool with a thermal lunch bag and
 small ice pack
 Use reusable containers and utensils
 Include a few healthy “sides” to go with your lunch:
 fruit, baked chips, pretzels, crackers, green salad,
 Start a “Lunch Club” at work
         What’s for Dinner?
Healthy doesn’t have to mean cooking from scratch
Quick doesn’t have to mean scarfing down artery-
clogging fast food
Preparing your own meals is less expensive,
healthier and can be quicker than eating out!
Breakfast for dinner – why not?
Watch portions at night
Weight Watchers and Lean Cuisine Frozen Dinners
(Aim for 300 calories or less) – add vegetables or
side salad and roll
A Healthy Grocery List
 Whole Grain pasta        Pre-Washed and cut fruits
 Pasta sauce (marinara)   and vegetables
 Canned beans             Baby carrots
 Canned tuna packed in    Pre-washed salad greens
 water, not oil           Pre-cooked grilled chicken
 Canned veggies           slices
 Canned fruits            Cheese (low fat versions)
 Brown rice               Low fat milk
 Low sodium soup          Low fat salad dressings
 Nuts                     Seafood
Dinner Time Dash
 Mashed pinto or black       Tofu and brown rice
 beans, grated cheese in a   Veggie or chicken burger,
 flour tortilla              salad, and baked fries
  Stew with added            Make your own pizza with
 vegetables and beans        lots of veggie toppings!
  Baked, grilled, steamed    Vegetable rolls
 poultry or fish             Sashimi/Sushi
  Whole wheat pasta with     Wrap with fresh vegetables,
 marinara sauce              lean meats and salsa
 Turkey sandwich and salad
Healthy Snacking
Why snack?

   Gives you extra energy and nutrients
   Prevents headaches/Reduces low energy
  smaller meals + snacks = sensible eating
  Mini meals manage hunger and reduce bingeing.
  Find snacks with nutritional value (fiber, protein, fat) yet low in
      Ideas for Healthy Snacking
Sweet                                        Crunchy
Fresh or dried fruit                         Raw carrot sticks or celery
Graham crackers                              Apple
Granola bars                                 Toasted English muffin
                                             Dry cereal
Salty                                        Air-popped popcorn
Fat-free pretzels                            Whole grain crackers
Small handful of dry roasted nuts
Baked tortilla chips with fat free refried   Smooth/Creamy
beans                                        Fat free pudding
                                             Fat free yogurt
Cool                                         Applesauce
Frozen yogurt                                Jello
Frozen juice bar
Fat free or low fat milk                     Hot
Sugar-free soda or iced tea                  Hot apple cider
Sorbet                                       Fat free cocoa
100% fruit juice and vegetable juices        Vegetable or bean soup
                                             Toasted bagel
    How to Begin your Exercise Plan

•   Identify your goals and document it
•   Give yourself a deadline
•   Date and sign your list of goals with a witness
•   Keep your goals visible
Personalize your Exercise Plan

 Your workout plan should include:
     2-5 minute warm-up and 2-5 minute
     Proper stretching
     Cardiorespiratory exercise(s)
     Muscular fitness
      Before and After your Initial
1) 2-5 minute warm-up will increase your blood flow,
   oxygen, energy and elevate your muscle temperature.

2) 2-5 minute cool-down
   Prevents blood pooling in the extremities
   Reduces feelings of dizziness
   Lowers heart rate and blood pressure
   Helps dissipate lactic acid
   Stretching recommended
       Cardiorespiratory Fitness
       (Recommend: 30 minutes a day 3-5 times a week)

•   Treadmill                  •   Tennis
•   Elliptical Machine         •   Racquetball
•   Stationary Cycling         •   Basketball
•   Running/Jogging            •   Join an aerobic
•   Long walks                     class at the
                                   recreation center
•   Biking
                               •   Sports/Recreation
•   Swimming
                               •   Dance
           Muscular Fitness Exercises
                       (Recommend: 2 days per week)

•   Resistance Training Systems include:
    •   Resistance bands
    •   Ball exercises
    •   Free weights
    •   Weight room machines
    Design a Resistance Training Program
    •   Determine your short-term and long-term goals for muscular fitness
    •   Identify which muscle groups will be trained and the type of
        equipment you would like to use
    •   Determine the frequency of training
    •   Determine the number of sets and repetitions
    •   Determine the intensity (load of resistance)
                           (Recommend: Daily)
•   Focus on muscle groups that have a reduced range of motion
•   Stretch to the point of tightness, without inducing discomfort
•   Hold stretches for 15-30 seconds
•   Perform 2-4 repetitions for each stretch
•   Perform stretches in a slow, controlled manner with a gradual
    progression to greater ranges of motion

•   Stretch Break
    •   Lateral flexion (neck) stretch (side-to side neck stretch)
    •   Cervical spinal flexion (Neck) stretch (up and down neck stretch)
    •   Unilateral Side Stretch for lats (reach one arm up and over)
Ken H. Stewart, DrPH(c), MPH
Preventive Care Specialist
Campus Health Center
   Nutrition                                   Temperance
   Exercise                                    Air
   Water                                       Rest

 Nedley, N. (1999). Proof Positive: How to reliably combat disease and achieve optimal
 health through nutrition and lifestyle. Ardmore, OK
LiveWell Ministries   24

 Boosts immunity
 Strengthens bones
 Protects against
 tuberculosis, heart
 disease and
 Wards off cancer
  Total abstinence from
  substances that are
  harmful and moderate
  use of substances that
  are helpful                         Unhealthy

                           Caffeine               Alcohol/Smoking
 Benefits of fresh air:
    We sleep better
    Help us become more optimistic
    We perform better athletically
    We are more pleasant to live with
    Psychologically it is calming,
    refreshing, therapeutic and
 Nedley, N. (1999). Proof Positive: How to reliably combat disease and achieve
 optimal health through nutrition and lifestyle. Ardmore, OK
Rest-Why don’t get enough rest?
 The demand for a 24-hour      Poor rest produces
 society (work)
                                 Impaired memory and
 Family needs
                                 thought processes
 superimposed on work-
 related responsibilities        Depression
 Increased time spent on         Decreased immune
 watching television or          response
 surfing the net                 Poor job satisfaction
 Insomnia (an inability to
                                 Poor sense of self worth
 fall asleep or stay asleep)
10 Tips to Get Better Rest
 Cut caffeine           Eat right, sleep tight
 Abstain from alcohol   Abstain from nicotine
 Relax before bedtime   Avoid napping
 Exercise               Keep bedroom
 Keep bedroom dark      ventilated
 and quiet              Avoid watching TV,
 Stick to a sleep       eating or discussing
 schedule               emotional issues in bed
To Trust or Not to Trust
 Trust is a basic human need
   Meeting this need will develop secure
   attachments vs. trust substitutes

 Trust is learned and relearned
   Learn to trust from people who are caring,
   responsive, and sensitive to our needs

 Health and Lifestyle Benefits of Trust
    Lower levels of:                         Higher levels of:
      Anxiety                                   Self esteem
      Loneliness                                Marital adjustment
      Suicidal thoughts and                     Life satisfaction
      behaviors                                 Well-being
      Depression                                Hope
                                                Life purpose
      Substance abuse
                                                Social support

Nedley, N. (1999). Proof Positive: How to reliably combat disease and
achieve optimal health through nutrition and lifestyle. Ardmore, OK     31
   Wellness Resources and Discounts
   As a member of one of the health plans offered by UC, you can take advantage
   of a variety of Wellness related resources and discounts. Visit each of the health
   plan links below.

Blue Cross of California
360 Program

Healthy Rewards Program
Healthy Babies

Member Discounts
Wellness Resources

Health Net
Member Discounts
     Goal Setting Activity
Be S.M.A.R.T. about your Goals!
  Time restrained

Identify and Create Support Systems (Join us 2/12!)
Identify obstacles and solutions
Celebrate Success and Milestones
  Julie Chobdee, MPH          Ken H. Stewart, DrPH(c), MPH
  Wellness Program            Preventive Care Specialist
    Coordinator               Campus Health Center
  Human Resources          951-827-2741

  Krystal Banta               Mary A. Johnson
  Personal Trainer            Health Care Facilitator
  Student Recreation Center   Human Resources
  951-827-4461                951-827-1425

Shared By: