4ObesityResults from the 2013 ODMHSAS consumer survey:
5Nutrition & Behavioral Health The Brain is 2% of our body, but accounts for 25% of our metabolic needs (Drake & Haller, 2011).Nutrient intake impactsbrain chemistrythe functioning of nerves in the brainlevels of neurotransmittersNutrition and mental health is interlinked.Good nutrition is an important component of an improved mood and an increased sense of well beingWhy is nutrition important? Well although only comprising 2% of our body, our brain uses 25% of energy needs. So ¼ of everything that we eat is brain juice.We know that nutrition impacts brain chemistry, the nerves in our brain, and our levels of neurotrasmitters.And I’m sure as most of us can attest, good nutrition contributes to a sense of wellbeing. If you eat healthy, you feel healthy. If you eat junk, you feel like junk.
6Healthy EatingAccording to the National Institute of Health, a division of the US Department of Health and Human Services:“Healthy eating is not hard. The key is to:Eat a variety of foods, including vegetables, fruits, and whole-grain productsEat lean meats, poultry, fish, beans, and low-fat dairy productsDrink lots of waterLimit salt, sugar, alcohol, saturated fat, and trans fat in your diet”Simple enough, right?What are some barriers our folks and us for that matter fact to healthy eating besides finances? All of this to say that helping them to eat well on a budget is a great first step, but they’re likely to need lots of supports along the way, so keep your mind open to think outside the box. These are some great guidelines though
7Barriers to Healthy Eating TimeCoping skillSymptomsMedicationLow education/SkillsCultureCost
8Maximum Monthly Allotment Limited IncomeSSI: $721SNAP benefits:People in HouseholdMaximum Monthly Allotment1$ 1942$ 3573$ 5114$ 6495$ 7716$ 9257$ 1,0228$ 1,169Each additional person$ 146*Maximum- they may not receive full benefits.(October 1, 2014 through September 30, 2015)
10Eating Well on a Budget: Portion sizes Portion DistortionExample serving sizes:Deck of Cards= Meat6 Dice= CheeseComputer Mouse=Baked potatoGolf ball= nuts/seeds
11Eating Healthy on a Budget: Budgeting Strategies Make a BudgetPace incomePlan aheadCreate a meal planBuild meals on items you already haveCheck store flyers for upcoming promotions/salesMake a listGarbage checkAccording to a study done by the University of Arizona, Americans throw away about $600 in food every yearGarbage check: According to the Univserity of Arizona, Americans on average throw away about $600 every year in food.
13Eating Well on a Budget: Shopping Strategies Don’t shop when you’re hungryUse coupons (but only for items you would normally buy anyway)Shop Generic or Store Brands instead of Name brandsShop high and lowCheck sell by dates and Pull from the backBuy in bulk when possible for a better deal
14Eating Well on a Budget: Shopping Strategies (cont.) Check out the bakery- items are often cheaper and fresher than commercial brandsBuy versatile ingredientsStock up on staple foodsBuy in seasonBuy whole foods vs. processed foodsShop the perimeter of the store
16Eating Well on a Budget: Cooking Strategies Cook in large batchesMake easy substitutions (i.e. whole wheat pasta vs. regular pasta)Look for shortcuts (i.e. using frozen veggies)Find easy mealsBuild a cupboardAvoid prepared foodCheck for basic cooking skills
17Training Notes:A clean copy of these handouts can be found on pages 75 – 78 of your group facilitator manual.Review the following instructions with trainees:Pass out copies of the “$20 Shopping List” and “Meal Ideas” handouts. There are two different versions of each handout. One is for individuals who eat meat. The other is for vegetarians.Choose the shopping list you want the group to discuss. Ask them to look at the food items and come up with meals they can make for breakfast, lunch and dinner. For additional meal ideas, review the “Meal Ideas” handout that matches the shopping list you are discussing.
18Training Notes:Review this handout with trainees.This handout provides examples of meal ideas for the “$20 Shopping List”.
19Eating Well on a Budget: Fruits and Veggies Fruit makes for quick portable healthy snacksBuy only the amount of fresh fruit and veggies you can use before it spoilsConsidering buying frozen and canned fruit and veggiesCan be cheaper than freshUsually packaged at peak of freshnessLonger shelf lifeEasy to add to meals for additional nutritionLook for veggies with “Low sodium” or “no salt added”Look for fruits canned in 100% fruit juice or water (no syrup)Buy fresh fruit and veggies in season
20Seasonal Produce Guide FallWinterSpringSummerApplesXBananasBell PeppersBlackberriesBlueberriesBroccoliCarrotsCantaloupeCornLemonsLettuceOnionsOrangesPeachesPearsPineapplePumpkinPotatoesRaspberriesSpinachStrawberriesSweet PotatoesTomatoesTurnips
21Potatoes Good staple product and meal builder Versatile; can be prepared in a variety of ways.They are affordable at about $.19/lbExcellent source potassium, fiber, and vitamin CCheapest to buy by the sack vs. individuallyCan be frozen up to 3 months
22Grains Grains are full of fiber which helps to fill us up faster Buy whole grain versions of the foods you already love:CerealPastaRiceBreadCrackersLook for store bands to save money on expensive packagingTo tell if a food is a whole grain, look for the word “whole” as the first ingredient on the ingredients list (i.e. whole wheat, whole oats, etc.)
23ProteinSave money by supplementing meat proteins with plant proteins (seeds, nuts, soy, beans, etc.)Eggs are one of the most affordable sources, at about $.15/eaChoose lean proteins (fish/birds) more often than red meat or pork productsSubstitute ground beef or bacon for turkey/veggie alternativesBuy proteins in bulk during good sales and freeze what you won’t use right awayTry grilling, broiling, roasting, or baking vs. fryingAvoid canned meat (except tuna) due to high sodium content
24DairyDairy is high in calcium which is important in building and maintaining bones.Choose low fat (2% to 1%) or nonfat (skim) milk productsBuy a block of cheese and shred it on your ownReplace sour cream with plain low fat yogurtAlternatively, you can try plant based milk which includes soy, almond, or rice milkCheck expiration dates (don’t buy more than you can use)Ice cream doesn’t count
25StaplesBuild a pantry by stocking up on staples, which are items that you will use frequently for a variety of different dishes.Some items might be costly in the beginning (i.e. Spices) but buy them as they go on sale and eventually you build a variety to choose from.Staples may include:Spices Vanilla extractBaking powder/soda FlourCooking Spray PastaCornmeal SoupsCornstarch Sugar (brown, table, confectioners)Canned vegetables Tomato sauceRice BeansCondiments Vegetable Oil
26Feel Great, Hydrate Our bodies are made up of 70% water Save money by drinking waterDrink out of tap vs. bottledInvest in a filter if necessaryInvest in a water bottle to drink on the go.If the average 12 pack of coke cost $4.00 and you drink 2 per day, you spend almost $250 per year.It adds up quickly!
27When eating out Limit eating out, but when you do: Drink water when possible. At most places water is free vs. drinking soda or alcohol.Ask about specials.Skip the appetizer and/or dessertStick to 15% tip and make sure the tip isn’t already includedIf you typically don’t finish the entire meal, ask if you can order a smaller portion for a reduced price.Take a doggy bag home with any uneaten food so you can make another meal out of it.
28A couple more thingsThe easiest way to make change is to start small (baby steps)Add to your diet/not subtractThere are no good or bad foodsFind nutritious foods that taste good to youFood can be a coping skill and a source of shameRelationship with food = Love/hateEmotional vs. Physical hungerFood Diary
31Resources SNAP Farmer’s Markets School programs Offers financial assistance for food itemsProgram participants can also purchase seeds and plants to grow their own foodFarmer’s MarketsSupport local farmers while getting fresh foodsSchool programsOffers free or reduced cost meals to families with limited finacial meansCounty Extension OfficesOffers nutrition education and resourcesWICOffers financial assistance for mothers with young children
32Physical Activity on a Budget People with behavioral health problems are overall less physically active than the general population.
33Physical Activity on a Budget The CDC recommends that the average adult get 2.5 hours of exercise each weekPhysical activity does not have to be formal.May include gardening, cleaning, riding a bicycle to the store, etc.The most popular form of physical activity is walkingDue to it’s affordability, accessibility, and low-impact.Small changes result in long term maintenanceSomething is always better than nothing
34Low cost physical activity ideas Swimming in a lakeFrisbee golfWalking/jogging/runningDancingThrowing a footballShooting hoopsStrength exercises (push ups, sit ups, etc.)HikingRunning/walking stairsStretchingWorkout videos
35Resources Used sporting good stores YMCA Oklahoma Tourism and Recreation DepartmentCommunity Events (Walks, Festivals, etc.)Local resourcesYour facility
36Fostering Change Is it will or skill? Evolution, not resolution Set realistic, measurable goalsStart smallFocus on one thing at a timePromoting intrinsic motivationFind supportRecord progressReinforce successDevelop a routineFoster patience and self-acceptance
37Thank you! Questions? Elizabeth Black, LADC https://www.youtube.com/watch?v=KfFjt9EXFgc