Virtual Community ConversationNutrition & Wellness Webinar

Brought to you by Delta Dental

Wednesday, March 3, 202112:30 - 1:30 p.m. EST / 11:30 a.m. – 12:30 p.m. CST

Music: https://www.bensound.com

Welcome & ThankYou for Joining!

We will begin momentarily.

• All Mics are Muted• The Webinar will be Recorded• Select Speaker View• Use the Chat Box for Questions

Music: https://www.bensound.com

POLL

QUESTION

Can you name any of Life's Simple 7®

behaviors for heart and

brain health?

Please answer in the Chat Box

POLL ANSWER

Life's Simple 7® heart and brain health behaviors:

• Get active• Control cholesterol• Eat better• Manage blood pressure• Lose weight• Reduce blood sugar• Stop smoking

Every person deserves the opportunity for a full, healthy life.

As champions for health equity*, by 2024, the American Heart

Association will advance cardiovascular health for all, including

identifying and removing barriers to health care access and quality.

Addressing the drivers of health disparities, including the social determinants of health and structural racism, is the only way to truly

achieve equitable health and well-being for all.

Today’s Speakers

7

Moderator:

James Meerdink

Community Impact Manager

American Heart Association

Valerie Hillow Gates

Executive Director

American Heart Association

Lisa Nguyen

Special Projects and Public

Relations OfficerDelta Dental of Michigan, Ohio

and IndianaJonathan Welter

Personal Trainer

Delta Dental

Mary Mosquera

Cardiac Dietitian

The Ohio State University

Wexner Medical Center

Maintaining Healthy Eating Habits During a PandemicMARY MOSQUERA RD, LD

ObjectivesUnderstand how the pandemic is affecting lifestyle habits

Understand how nutrition is related to immune function

Learn strategies for maintaining healthy eating habits

Pandemic Behavior ChangesIncreased time spent in sedentary leisure time

Decreased physical activity (and lower intensity)

Increased disruptions in sleep

Increased stress, anxiety, and depression

Increased consumption of home-cooked meals

Increased consumption of snacks/comfort foods

Increased stress eating

Increased stockpiling of food

A Perfect Storm For…

Impaired immunity

Weight Gain

What Now?There is no “magic formula” for boosting immunity or losing weight

Key strategies: eat a healthy balanced diet, get adequate sleep, exercise regularly, and manage stress

Find ways to get healthy habits back on track◦ Establish a routine

◦ Get enough sleep

◦ Have a stress management plan

◦ Make healthy eating a priority

Establish a RoutineAn erratic schedule can cause confusion with hunger/fullness signals

Do your best to sleep and wake at the same time daily

Decide when you will eat each meal daily

Make a schedule for other important daily activities (work, exercise, relaxation, etc)

When possible, plan for eating/exercise/activity to happen during daylight hours

Set alarms if needed to help get back into a daily sleep/meal routine

Catch Some Zzzz’sLack of sleep or sleeping during “off hours” can disrupt hunger and fullness hormones

This can cause increase in cravings for high calorie foods (high sugar/high fat)

Increases likelihood of eating beyond daily calorie needs

Aim to sleep at least 7 hours nightly

Have a Stress Management PlanStress can de-rail the best made plans!

Find what works for you:◦ Journaling

◦ Exercise

◦ Meditation/breathwork

◦ Yoga

◦ Reading

◦ Puzzles

◦ Planning ahead

Make Healthy Eating a PriorityNutrition plays a key role in maintaining a healthy weight

Nutrition plays a key role in immune function

Vitamins For ImmunityVitamin A Vitamin C Vitamin E

Carrots Oranges Almonds

Kale Strawberries Pumpkin Seeds

Sweet Potatoes Pineapples Cooked Greens

Squash Broccoli Avocado

Salmon Bell Peppers Plant Oils

Minerals For ImmunityZinc Selenium Iron

Chicken/Pork/Beef Brazil Nuts Beans/Lentils

Pumpkin Seeds Beans/Lentils Spinach (cooked)

Oatmeal Milk/Yogurt Dark chocolate

Milk/Yogurt Seafood/Chicken/Turkey Seafood/Beef/Chicken

Beans/Lentils Whole Grains Fortified cereals

Phytochemicals for Immunity

Play With Your FoodGet inspired in the kitchen again

Experiment with new cuisines/recipes

Do a recipe swap with friends/family

Try to re-create a favorite restaurant meal

Try 1 new food per week

Create ambiance at meal time

Meal PlanKeep daily breakfast and lunch simple

Theme dinners (i.e. taco night, pasta night, crockpot night)

General plan for snacks

Make a grocery list, stick to it!

Mindful EatingMindful plate setup (1/2 plate veggies, ¼ plate protein, ¼ plate starch)

Eat veggies + proteins first (meals)

Avoid eating out of the container, plate it! (snacks)

Use all the senses to engage with your food

Chew slowly

Eat distraction free

Be Mindful Of Beverages5oz wine: 125 calories

12oz beer: 150 calories

12oz pop: 155 calories

8oz juice: 130 calories

8oz sweet tea/lemonade: 100 calories

Smart beverage choices:• Water

• Unsweet tea

Ideas to Flavor WaterAdd fresh fruit

Add herbs

Add ¼ cup fruit juice/lemonade

Add no calorie flavorings:

Tips for Work From HomeSeparate workspace from eating space/kitchen

Don’t store snacks in your workspace

Hydrate with water between meals

Keep “indulgent” snacks in hard to reach places

Keep healthy snacks in plain sight

If snacking, measure it out!

For “low energy emergencies” try:◦ Mug of tea

◦ Movement break

◦ Watch a funny video

◦ Breathing exercise/mini meditation

Healthy Snack IdeasHigh Fiber (choose 1)

~ 1 cup fresh fruit

~1 cup raw veggies

2 TB dried fruit

2 rice cakes

½ cup cooked oatmeal

½ English muffin

1 slice whole wheat bread

3 cups popcorn

High Protein (choose 1)

¼ cup nuts

1-2 TB nut butter

1/3 cup hummus

½ cup cooked edamame

6oz greek yogurt

½ cup cottage cheese

1oz cheese (1 slice or 1 string cheese)

1 egg

Simple Breakfast IdeasOatmeal + nuts + fruit

Toast with avocado/nut butter/hummus

Greek yogurt + fruit

Scrambled eggs with sautéed veggies + toast

Tofu scramble + toast

Smoothie (fruit/veggies + protein + healthy fat)

Simple Lunch IdeasDinner Leftovers (add fresh veggies, or put the leftovers in a high fiber wrap, or use a new sauce)

Double Healthy Snack (2 high fiber foods + 2 high protein foods)

Crockpot soup/stew (cook on Sunday, eat during the work week!)

Canned Soup (low sodium)+ Sandwich/Salad

Grain (frozen steamable) + Beans/Lentils (low sodium canned) + Veggies (frozen, steamable)

In Summary:To bring normalcy back to life:

◦ Establish a routine◦ Get good sleep◦ Manage stress◦ Make healthy eating a priority

For immune health: focus on variety! ◦ Colorful fruits/veg◦ Whole grains◦ Beans/lentils/nuts/seeds

To promote a healthy weight:◦ Practice smart snack habits◦ Practice mindful eating◦ Meal plan◦ Be mindful about beverage choices

Jonathan Welter, MSS, CPT

31

Let’s get up and move!

32

Exercise is more important than ever!

• Promotes long term health

• Prevents conditions like high blood pressure, Type 2 diabetes and arthritis

• Helps mental well-being

• Promotes better sleep

• Improves energy

• It's fun!

Too much of a good thing?

Check with your doctor before starting a new exercise program

• Get adequate rest

• Avoid overtraining

• Signs of overtraining:• Decrease in athletic performance

• Chronic fatigue

• Difficulty sleeping

• Low mood

33

Whole Health Matters Playbook

We built the Whole Health Matters digital

playbook with the AHA, and this month's article

discusses the importance of maintaining a healthy

lifestyle and the positive affect on brain

functioning. Fitness and wellness require a

comprehensive lifestyle.

The WHO defines health as, "a state of complete

physical, mental and social well-being and not

merely the absence of disease and infirmity."

34

We want to do even more!

36

You’re the Cure

Visit YouretheCure.org to learn more.

1

Q & A Session

© Copyright 2020 American Heart Association, Inc., a 501(c)(3) not-for-profit. All rights reserved.

EmPOWERED to Serve is a trademark of the AHA. Unauthorized use prohibited.

Thank You!

Stay Connected with Us

Music: https://www.bensound.com

@AmericanHeartOhio