Eating Healthy at Work !for!

More Energy, Creativity, and Productivity!by taking

Nadaa Taiyab!Wednesday, November 5, 2014

Ground Rules• I’m not the food police!

!• You’re not a bad person if you eat pizza (or a good

person if you eat kale). !• No judgment

Agenda• Intro’s

• 3 Keys to Healthy Eating at Work

• Lifestyle Assessment & Habit Map

• Willpower vs. Habits

• Tiny Steps

Intro’s!• Name !• Why are you interested in healthy eating? !• What are your barriers and obstacles?

!

My Personal Story

• You're home

3 Keys

1.Eat lots of fruits and vegetables

2.Don’t skip breakfast or lunch

3.Cut down on caffeine and sugar

Diet makes a difference!!

“By changing to a vegetarian diet I have felt incredible results. I feel lighter and full of energy. It's much easier to wake up in the morning. By focusing on not eating meat, I am drawn towards more nutritious food, like salad and fruit, to fill the void. I had no idea that a change in diet could impact my life so dramatically!

!I decided to change my diet because a friend

of my told me it would make me feel healthier and I was tired of feeling unwell. I had to accept that I was worth it! I lost about 10 pounds in the first two weeks.” !

23-year-old college student:

Brain Food

Phytonutrients & Fiber

Strawberries can ...• Lower risk of heart attack

• Lower bad cholesterol

• Reduce inflammation

• Inhibit cancer

• Benefits to aging brain

!1. Hannum SM. Potential impact of strawberries on human health. Critical Reviews in Food Science and Nutrition. 2014 Apr;144(4 Suppl):561S-566S. 2. Basu A et al. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome. Nutrition Research. 2010 Jul;30(7):462-69.

Walnuts can ...• Keep brain healthy as you age

• Improves memory

• Lower risk of diabetes

• Help you lose weight

• Lower cholesterol

!1. Poulose SM, Miller MG, Shukitt-Hale B. Role of walnuts in maintaining brain health with age. J Nutr. 2014 Apr;144(4 Suppl):561S-566S. 2. Haider S et al. Effects of walnuts (Juglans regia) on learning and memory functions. Plant Foods Hum Nutr. 2011 Nov;66(4):335-40. 3. Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014 Jun 4;100(Supplement 1):408S-411S. 4. Lee YJ et al. Nut consumption has favorable effects on lipid profiles of Korean women with metabolic syndrome. Nutr Res. 2014 Sep;34(9):814-20.

Cereak with strawberries and walnuts

Science

Health

• Live Longer 5 servings a day reduces risk of death from all causes

• Lower Risk of Heart Disease 5 servings F&V a day reduces risk by 20% vs 3 servings a day

Wang Xia, Ouyang Yingying, Liu Jun, Zhu Minmin, Zhao Gang, Bao Wei et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies BMJ 2014; 349:g4490 He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: meta-analysis of cohort studies. Lancet. 2006; 367:320–26.

Productivity

• More Productivity Insufficient consumption of fruits and veggies associated with lower work productivity

Robroek, S., T. I. J. Van Den Berg, Plat, J., & Burdorf, A. (2011). The role of obesity and lifestyle behaviours in a productive workforce. Occupational and Environmental Medicine, 134-139.

Well-Being• More Happiness 7-8 servings of fruit and veggies led to calmer, happier, and more energetic mood

• More Curiosity, Creativity, and Well-BeingMore fruit and veggie consumption led to higher levels of curiosity, creativity, well-being

Conner, T., Brookie, K., Richardson, A., & Polak, M. (2014). On carrots and curiosity: Eating fruit and vegetables is associated with greater flourishing in daily life. The British Psychological Society. !White, B., Horwath, C., & Conner, T. (n.d.). Many apples a day keep the blues away - Daily experiences of negative and positive affect and food consumption in young adults. British Journal of Health Psychology, 782-798.

Guidelines

Don't

skip breakfast!

Green Smoothies

Greens

Liquid

NutsFruits

Bowl of Berries

Guidelines

Don't

skip lunch!

Lunch SaladGreens

Beans / Protein

Nuts / Seeds

Colorful Veggies

Dressing

GuidelinesDo eat

healthy snacks!

Fruit Snacks

Veggie Snacks

Veggie Dips

Nuts & Dried FruitGo for raw and unsalted nuts & bars with natural ingredients

Veggies with DinnerThis is what’s been missing in your life…

Interactive Time!1. Pick up a packet.!

2. Rate yourself Red, Yellow, or Green in each category.!

3. List your current habits.!

4. Write what you would change to become a Green.

A"emp&ng)too)many)goals)at)one)&me)

depletes)our)willpower)

)Dr)Roy)

Baumeister,)PhD)

!Grocery Shopping &

Meal Planning

!Breakfast

!Lunch

!Dinner

!Snacks

!Sugar & Caffeine

1. Shop on Sundays

2. Plan dinners for the week

1. Green smoothie

2. Oatmeal w/ berries & nuts

1. Salad w/ nuts and beans

2. Make the healthy restaurant choice

1. Cook at home 3 nights/week

2. Add veggies to dinner

1. Eat a piece of fruit and a Lara Bar / Kind Bar

2. Veggies & dip

1. Remove sugary snacks from office.

2. Drink more water.

Accountability !

Repetition !

Habit

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