Where to Start? What is your biggest problem (barrier) with attaining a healthy lifestyle? What would you like to change the most? What are your goals? What is Holding YOU BACK? “Identify Patterns” Exercise
Make a Grocery List Plan Ahead: PLAN & PLAN! Plan your meals/recipes for the week Plan the best time for YOU to shop Grocery stores? Have healthy back-up plans Convenient = HEALTHY?
PUT OFF EATING FOR 5 minutes & see how you do Learn to accept your feelings— even the bad ones
Other tricks? Put off eating Call a friend Walk around the block DO not go near problem foods/areas/people or items! Know your triggers Anxiety Lonliness Stress Sadness How much of my eating is emotionally related?
Goal: De-Stress Cope without Food How could you? Stress Management Techniques Stress Relief?
The Secret To Lasting Weight Loss & Health? Do you know what it is?
People who lose weight AND keep weight off: Don’t watch more than 1 hour TV/day Walk 60 minutes every day Count their calories Eat Breakfast Weigh themselves > 1x/week Use Meal Replacements 1-2 x/day National weight control registry www.nwcr.ws/www.nwcr.ws/ https://www.lookaheadtrial.org
Food Log: Yes you Can! Do you have 5 minutes per day? www.myfitnesspal.com www.calorieking.com
Keep a Food Record !!! My Fitness Pal: www.myfitnesspal.comwww.myfitnesspal.com Write down what you eat, when you eat it or before Include ALL snacks, beverages, and “bites”—even if you just grab a cracker on the way to the bathroom If you are an emotional eater include your mood Write down the time of day Review your journal weekly to see where you can make more progress
Should you subtract exercise calories into your total calorie intake? Yes No
Should you subtract exercise calories into your total calorie intake? Answer: No Physical exercise alone without dieting (caloric restriction) has only a modest effect on total body mass and fat mass (FM) loss **Average loss with EXERCISE ONLY 60 minutes/day in total body mass of 3 pounds and 2.2 body fat%
Breakfast Ideas 1 cup 130 calories 1g fat 3g protein 30 g Carbohydrate 8g fiber 1 cup 190 calories 3g fat 9 g protein 36 g Carbohydrate 8g fiber 1 cup 160 calories 1.5g fat 5 g protein 42 g Carbohydrate 13g fiber
Peanut, Almond, Nuts 2 T 190 calories 16g fat 8 g protein 6 g Carbohydrate 1 g sugar 2 T 100 calories 2.5 g fat 4 g protein 13 g Carbohydrate 2 g sugar 2 T 200 calories 17g fat (Omega 3’s!) 8 g protein 6 g Carbohydrate 1g sugar 2 T 45 calories 1 g fat 4 g protein 13 g Carbohydrate 2 g sugar
Snack Bars AVERAGE 150-210 calories 3-5 g fat 5-20 g protein 15-30 g Carbohydrate (4-10 g sugar)
Meals Made Easy www.cookinglight.com www.eatingwell.com www.hungrygirl.com
How Easy Can it Get?: Recipes Black Bean Sweet potato 2 medium sweet potatoes 1 15-ounce can black beans, rinsed **Add spinach, onions, zucchini (any veggies) 1 medium tomato, diced 2 teaspoons extra-virgin olive oil 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander & cinnamon 1/4 teaspoon salt 2 tablespoons chopped fresh cilantro Salsa * Greek yogurt to top Preparation Prick sweet potatoes with a fork in several places. Microwave on High 12-15 minutes. Meanwhile, combine beans, tomato, oil, cumin, cinnamon, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro/greek yogurt (1-2T)
Quiz Frozen meals are normally “high in sodium”? – True – False
20%DV (480 mg) or more of sodium per serving= high sodium 5%DV (<120 mg) sodium = low Kashi frozen meals < 470 mg/meal – “Good food made simple” (Target) < 300 mg – Healthy Choice < 500 mg – Amy’s < 550 mg
Be An Investigator! Things to be careful of: – Preparation of foods – Drinks – Sauces – Grazing, bite-size foods – Foods that dissolve in your mouth – Portions – ???
The Frozen Zone Frozen Vegetables, Frozen Fruits Frozen chicken, turkey or beef Frozen Entrees for One (Meal Replacements)
Something Sweet…… Always look for lower calorie/Lower fat versions Sugar Free pudding, SF Jello Fruit or Fruit bars, frozen fruit with tru whip Smart ones, vita muffin, skinny cow brands Chocolate almonds, fudge pops