PAISBOA Wellness Expo and Symposium July 23, 2014 Suzanne
Smith, MS, CHES Wellness Coordinator Armstrong, Doyle, and Carroll,
Inc. 1
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Background Since September 5, 2012 Visited ~115 schools in
PAISIG Offerings: Wellness-/health-related workshops 30-90 minutes
Topics like Eat This, Not That, Supermarket Smarts, Nutrition
Labels 101, 5-a-Day the Color Way + more At faculty/staff meetings,
in-service days, etc. Health coaching Goal setting Tips for
reaching goals How to conquer plateaus One-on-one, 30-60 minutes
per session Can be on-site for whole/half day 2
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Offerings, cont. Group walks Optional weekly/monthly group
walks (e.g., lunchtime, before/after school) Measuring walking
routes on your schools campus Pedometers Wellness offerings
overview 5-30 minute talks about all our wellness offerings (e.g.,
IBX reimbursements, programs to take advantage of, rewards program)
At faculty/staff meetings, in-service days Health/Benefits fairs
Need help organizing one? I can help! Scale + body fat % analysis
with informational print-out 3
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Offerings, cont. On-site fitness center tour and overview
Equipment demonstrations Exercise proper form, stretching basics,
etc. Goal-setting, custom/tailored fitness programs Group exercise
Abs, stretching classes/instruction Chair yoga More? Open for
suggestions/recommendations 4
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8 Restaurant Foods to Avoid
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8. McDonalds Premium Chicken Selects 830 Calories - 55 g Fat 7.
Pepperidge Farms Roasted Chicken Pot Pie 1,020 Calories - 64 g Fat
6. Chipotles Mexican Grilled Chicken Burrito 1,107 Calories - 47 g
Fat 5.Ruby Tuesdays Bella Turkey Burger 1,145 Calories - 71 g
Fat
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8 Restaurant Foods to Avoid 4. Quiznos Chicken Carbonara 1,510
Calories - 82 g Fat 3. P.F. Changs Pork Lo Mein 1,820 Calories -
127 g Fat 2. Macaroni Grills Spaghetti and Meatballs with Meat
Sauce 2,430 Calories - 128 g Fat 1. Outbacks Aussie Cheese Fries
with Ranch Dressing 2,900 Calories - 182 g Fat
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You Are What You Eat Nutrition is the study of how our bodies
use the food we consume to maintain optimum health. Hunger vs.
Appetite Hunger: physiological need for food Appetite:
psychological need for food 29
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What is a Diet? The word, diet, is often misconstrued to have a
negative connotation. In actuality, a diet is simply a pattern of
eating that includes the following: What is eaten How much is eaten
When food is eaten 30
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Reasons Why We Eat The food was there! Social (e.g., family
events, celebrations, outings) Emotions (e.g., frustration,
sadness, happiness) Stress Nervousness What else? 31
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Factors That Affect Food Choices Personal preference (Its what
I like!) Convenience (Its easy!) Cost (Its cheap!) Cultural (Thats
what we eat!) Social (It was her birthday!) Religious (It is the
custom!) Availability/Variety (Cupcakes at work!) 32
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Nutrition Tips That Anyone Can Follow Create a safe haven in
your house. Keep all junk food away so that youre not tempted to
sneak a snack late at night or while watching TV. You cant eat
whats not there, so stock your cabinets and fridge with healthy
snack foods instead. Eat frequently throughout the day. Eat
small(er) portions to keep your blood sugar levels stable. Include
some protein, complex carbohydrates, and quality fat in each small
meal. 33
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Nutrition Tips That Anyone Can Follow Eliminate as many
deep-fried foods as you can Theyre usually fried in hydrogenated or
partially hydrogenated vegetable oil which means trans fats are
present! Read the labels on food product packages. Educate yourself
about food ingredients, including what they are, and the
consequences they might have on your body and health. 34
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Nutrition Tips That Anyone Can Follow Limit your consumption of
white flour. Foods like white bread and pastas are simple sugars
that burn off quickly and leave you low on energy. Aim for more
whole-grain sources like breads and pastas made with whole wheat.
Youll feel fuller, have more long-term energy, and get more fiber!
When dining out or ordering fast food, ask for sauces, condiments,
and dressings on the side. This way, you can limit how much sugar
and fat you consume. 35
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Nutrition Tips That Anyone Can Follow Rather than engaging in a
DIET, focus more on simply improving your eating habits in general
what you eat has a direct impact on how you look and feel, not to
mention overall health! Drink plenty of water. Water flushes out
toxins and other impurities that you dont want lingering in your
body. It also replenishes the fluids that help to lubricate the
internal components of your body, helps improve skin texture, and
reduces hunger. 36
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Resources American Dietetic Association:
www.eatright.orgwww.eatright.org United States Department of
Agriculture: www.usda.gov www.usda.gov Whats in the food you eat?:
http://www.ars.usda.gov/Services/docs.htm?do cid=17032
http://www.ars.usda.gov/Services/docs.htm?do cid=17032 Mens Health:
www.menshealth.comwww.menshealth.com Suzanne Smith:
[email protected]@adcbenefits.com 37
