Good Health Anytime, Anywhere

SODEXO DENVER WELLNESS AND NUTRITIONwww.DenverWellnessAndNutrition.com

Learning Objectives

• How, When, & Where to Exercise

• Healthy Eating at Home & at Work

• Meal Planning

• Better Food Choices & Preparations

• Healthy Weight Loss and Maintenance Strategies

The workplace can have negative effects on our health & well-being

• Lack of Exercise

• Unhealthy Business Lunches

• Unhealthy Snacking at the Desk

• Lack of Sleep

• Stress

Easy ways to exercise during the workday

• Walk while brainstorming

• When you can, stand up and stretch

• Join a gym that is close to work

• Take the stairs instead of the elevator

• Participate in a sports league with colleagues

• Get up and speak with co-workers face to face instead of by email or phone

• Walk to work or get off the train or bus a couple stops early

• Walk around your building on your break or during lunch hour

Exercise at your desk

Try Leg Lifts – straighten and lift your legs out in front of you at your desk or march with your feet in place. For calf workouts, raise your feet on your toes and lower them.

Schedule in your ExerciseNow that the days are getting shorter, set a new fitness schedule to continue to stay on track.

Consider exercising before work, during lunch breaks, or participating in indoor activities after dark.

Schedule exercise time on your business calendar and treat it as any other important appointment.

Tips for Fall Fitness

• Deal with the darkness. It’s getting darker earlier, and staying dark later in the morning, so be smart and safe. Wear a reflective vest and carry a flashlight when exercising outdoors in the dark.

• Take advantage of the weather. These months are a great time to exercise outdoors and enjoy cooler temperatures.

• Be an active TV watcher. Many people get geared up for fall premieres of their favorite television shows. Instead of sitting in front of the TV after work, try exercising while watching.

Colder weather = 3-5 lb. weight gain

Tips to avoid fall & winter weight gain:

• Set a regular fitness schedule

• Never go to a holiday party hungry, this includes office parties

• Practice calorie damage control. If you overeat, get “back on the wagon” as soon as possible.

• Limit alcohol consumption

• Make healthier versions of cold weather comfort foods

Find Healthy Comfort Food Recipes

www.eatingwell.com

www.everydayhealth.com

www.healthmeup.com

www.familycircle.com

Many fruits and vegetables are not in season this time of year but that doesn’t mean you should stop eating them.

• Stalk up your freezer with all your favorite frozen produce.

• Seek out the produce that is available year-round.

• Incorporate what is in season in your holiday cooking and party treats.

Focus on Fruits & Vegetables

Celebrations + Office = Weight Gain

How to avoid weight gain when celebration foods are around

• Pack/bring your own lunch

• Chew gum

• Stay hydrated with water

• Watch your caffeine intake

• Stock your desk with healthy snacks

• Think “out of sight/out of mind”-avoid the break room after an office party

• Find an office buddy who is also trying to eat healthier

PLAN IN ADVANCE

SMART SNACKING

PAIR A PROTEIN WITH A CARBOHYDRATE FOR A SNACK.

IF GOING MORE THAN 4 HOURS BETWEEN MEALS, HAVE A SNACK.

Healthy Lunch Ideas for Work

Ravioli & Vegetable Soup

264 calories9g fat 28mg cholesterol38g carbohydrates 11g protein8g fiber763mg sodium

Wheat Berry Salad with Red Fruit

316 calories 14g fat0 mg cholesterol42 g carbohydrates 7 g protein6 g fiber365 mg sodium

Mediterranean Wrap479 calories17 g fat 67 mg cholesterol49 g carbohydrates 0 g added sugars34 g protein5 g fiber653 mg sodium

Check out more healthy lunch ideas at www.eatingwell.com

Food Substitutions for Healthier Cooking

• Bake with APPLESAUCE or AVOCADO Instead of Oil & Butter

• Replace Mayo & Sour Cream with NONFAT GREEK YOGURT

• Sprinkle UNSALTED NUTS in Salads instead of Croutons

• Use ROLLED OATS for bread crumbs

• Try ZUCCHINI RIBBONS or SPAGHETTI SQUASH for Pasta Dishes

Healthy Alternatives to

Junk Foods

• Homemade Kale Chips vs. Potato Chips

• Baked Sweet Potato Fries vs. Fast Food French Fries

• Greek Yogurt with Honey, Nuts, and Fruit vs. Ice Cream

• Small, Dark Chocolate Square vs. Large, Milk Chocolate Candy Bar

If you do experience weight gain, Lose it the Right Way

Don’t Be Tempted By Fad Diets

Pros

• Rapid Weight Loss

• Increase Self Esteem/Positive Body Image

• Structured/Simple Easy to Follow

Cons

• Rapid Weight Regain

• Health Risks

• Expensive

• Limited Variety of Foods

• Long term not successful or safe

Follow Healthy Eating Habits to Get Back on Track

Eat a Variety of Nutrient- Rich Foods

Focus on Whole Grains, Lean Meats, Fruits, and Vegetables

Practice Portion Awareness

Eat Regularly

Behavior ChangesFiguring out the difference between

Head Hunger and Actual Hunger.

Head Hunger: Eat when you want or when stressed

Actual Hunger: Eat when you need

Why a Dietitian?

Sodexo Denver Wellness and NutritionPhone: (303) 779-9355

www.DenverWellnessAndNutrition.com