9 Habits for a

Healthier You

Amanda R. Brown Registered Dietitian Certified Strength & Conditioning Specialist

•$147 billion spent on obesity related healthcare costs

•The current generation of children will not live as long

Overview

1. Set a goal. 2. Plan ahead. 3. Keep a food diary. 4. Choose whole foods. 5. Read food labels. 6. Make half of your meal veggies. 7. Don't drink your calories. 8. Eat friendly fats. 9. Take time to manage your stress.

Set a goal. S.M.A.R.T goals

o Specific, Measurable, Attainable, Realistic, Time-Sensitive

o Why? Why? Why? Why? o Example:

I want to lose 10 pounds by May 1st. • I will drink one glass of wine three days per week

instead of my usual two glasses 7 days per week. • I will drink unsweetened iced tea at lunch instead

of my usual grande vanilla soy double-pump-classic iced latte.

• I will participate in a group fitness class at the ARC 3 times per week.

Plan ahead.

Write out all meals and snacks for the week. Create a shopping list from your meal plan.

Plan ahead. Meal plan:

Breakfast

2 hard boiled eggs and chopped fruit

Lunch

Green salad with tomatoes, avocado, cucumber, and turkey

Stawberries

Piece of dark chocolate

Water

Snack

Raw almonds, walnuts, dried fruit

Dinner

Sauteed shrimp with brown rice & stir fry bell peppers, carrots, and onions

One glass of white wine

Grocery shopping list:

Eggs

Apples

Oranges

Romaine lettuce

Tomatoes

Avocado

Cucumber

Red & green bell peppers

Carrots

Onion

Dark chocolate bar Turkey

Raw nuts Shrimp

Dried fruit

Plan ahead.

Spend time on your days off and/or evenings to prepare breakfast and lunch for the following day.

Plan ahead. What about eating out? www.healthydiningfinder.com

o Find a restaurant and pick your meal before going. Always choose a non-starchy veggie.

o Raw or steamed. o Asparagus, broccoli, green lettuce, zucchini, tomato

Lean protein. o Baked, grilled, broiled. o Fish, chicken, turkey, beans

Small portion of whole grain or starchy veggie. o Brown rice, potatoes, yams, winter squash.

Keep a food diary.

A complete food diary increases weight loss success.

My favorite! www.myfitnesspal.com Online, tablet, phone

Keep a food diary.

Choose whole foods.

Limit packaged & processed foods.

Whole foods contain more nutrients: o fiber, vitamins,

minerals

Choose whole foods. Processed foods contain more harmful

substances: o sugar, salt, chemicals, trans fats

Choose whole foods. Cereal with milk Old fashioned oatmeal Chicken burrito Chicken bowl or salad Chow mein & Rice, steam veggie, Orange chicken grilled chicken

Always read food labels.

Check out the nutrient info

AND Ingredients list

Always read food labels.

Always avoid these ingredients: High fructose corn

syrup Hydrogenated oils Anything you can’t

pronounce!

Make half of your meal veggies.

Typical American Meal

Make half of your meal veggies.

Ideal Meal

Make half of your meal veggies.

Choose at least 3 different colored veggies to eat throughout the day.

Veggies are packed with: Fiber Vitamins Minerals Water

Make half of your meal veggies. Choose organic when you can.

Apples Peaches Strawberries Cherries Grapes Pears Nectarines Sweet bell peppers Lettuce Spinach Celery Potatoes

Make half of your meal veggies. Purchase from local farms.

University Center farmer’s market Saturdays 8am – noon

Buy produce in season. www.farmfreshtoyou.com - Produce

Don’t drink your calories!

Choose water, tea, coffee

Add a few slices of fruit to flat or sparkling water for a little added flavor.

Coca-cola 140 calories 39g sugar 45mg sodium

Snapple 190 calories 45g sugar 15mg sodium

Grande vanilla latte 250 calories 37g sugar

Eat the friendly fats.

20-35% of calories should come from fat 1800 calorie diet: 360-630 fat calories

Oils: Extra virgin olive, coconut Fruit: Avocado Nuts & Seeds: Walnuts, almonds,

cashews, sunflower seeds, hemp seeds, chia seeds

Fish Salmon, Tuna, Trout

Take time to manage stress. Prolonged Stress

With Poor Coping Skills

Increased Cortisol

Hormone

Increased Abdominal

Fat

Take time to manage your stress.

First step: Identify your stressors! Keep a journal

Take time to manage your stress. Dealing with Stressful Situations: The Four A’s

Change the situation: •Avoid the stressor.

•Alter the stressor

Change your reaction: •Adapt to the stressor

•Accept the stressor

Resource: Helpguide.org “Stress”

Take time to manage stress.

Take time to manage stress.

Get enough sleep: 7-9 hours per night Pitch black No TV or computer 30 minutes prior to

bed

Meal Ideas Breakfast

Boiled eggs with fruit or oatmeal Oatmeal with raw nuts Fresh fruit & raw nuts

Snack

Sliced veggies with hummus

Fresh fruit with almond butter Granola & dried fruit

Lunch & Dinner

Vegetarian chili & chopped salad

Broiled fish with roasted potatoes &

veggies

Taco salad (minus the taco) with black beans, tomato, avocado, salsa

Recommended Movies.

Review 1. Set a goal. 2. Plan ahead. 3. Keep a food diary. 4. Choose whole foods. 5. Read food labels. 6. Make half of your meal veggies. 7. Don't drink your calories. 8. Eat friendly fats. 9. Take time to manage your stress.

Contact: amandabrowntraining@gmail.com