Teacher Well-Being2013 UA Nutrition Network

Nancy Rogers, MS, RD, CWWSCoordinator

Employee Wellness and Health PromotionUA Life & Work Connections

Work Home

Your Well-Being

WORK HOME

Effective Work-Life Balance

Your Well-BeingTake a whole person, integrated

approach to wellness◦Physical◦Mental ◦Emotional◦Spiritual

Including the components of work and outside life experiences.

Physical Well-BeingNutritionPhysical Activity Quit Tobacco

Research-based NutritionFocus on simple, whole foodsGuidelines

◦Choosemyplate.gov ◦Mediterranean Diet pattern◦DASH Diet

Why Optimal Nutrition ???Achieve weight management

goalsLowers risk for heart disease,

high blood pressure, diabetes, certain cancers

Helps handle stress and depression

Maximizes energyHealthy eating is

important for any age

Basic ConceptsVegetables, fruit, beans, whole

grains, fish, lean meats, and low fat dairy

Fresh, seasonal foods rather than highly processed items

Limited high fat animal products and sugars

Leisurely dining Regular physical activity

Eat Lots of Vegetables

Half your plate with Vegetables

Eat lots of fruit

Lean Meat Portions smallConsider other sources of protein

◦Beans◦Nuts◦Hummus◦Yogurt◦Cheeses◦eggs

Eat fish / seafood twice a weekInclude sources of omega-3’s: Tuna, sardines, herring, salmon

Include seafood: Clams, mussels, crab, shrimp

Cook VegetarianBuild around beans!Use herbs and spices

Use Healthier FatsExtra virgin olive, canola, peanut

oilsNutsPeanutsOlivesAvocado

Avoid Trans FatsHydrogenated vegetable shortening French fries, doughnuts, baked goods

including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, flour tortillas

Stick margarines and shortenings. 

Enjoy low fat dairy productsSmall amounts of cheesesLow or nonfat yogurts, plainSkim or 1% milk

For dessert, consider fruitIn season, canned, frozen or

driedFigs, dates, pomegranates,

apples with cinnamon, melons, grapes, berries

Save sweets for special occasions

What’s the Difference?Typical Meal

◦ Large meat portion◦ Heavy on saturated

fat and salt◦ Heavy on the sugar

“My plate” Meal◦ Large veggie portion◦ Small meat portion◦ Olive oil or nuts◦ Fruit /spices

Over - AllA variety of foods, predominately

plant based – whole grains, veggies, beans

Low in sugarModerate in saltLow in saturated fat

Nutrition for childrenchoosemyplate.govCups of fruit a day?

◦ 4-8 yrs = 1 to 1 ½ cups◦ 9-13 yrs = 1 ½ cups◦ Adults = 2 cups

Cups of Vegetables a day?◦ 4-8 yrs = 1 ½ cups◦ 9-13 yrs boys = 2 ½ cups◦ 9-13 yrs girls = 2 cups◦ Adults = 3cups

◦ Include dark green, red and orange, beans and peas, starchy veges and other types each week

Nutrition for childrenchoosemyplate.gov

Whole grains – at least halfMilk and Dairy – 1% or nonfat

Easy Breakfasts

Whole grain, 1% milk and fruit

Plain yogurt and fruitHard cooked egg

and whole grain toast

Quick Breakfasts – How to make it better?

Smart healthy Lunches

Fill ¼ with starchy vegetables or whole grains

Fill ¼ with lean protein foods

Fill ½ plate with vegetables and fruit

Quick Lunch PB and honey

sandwich, ww breadCarrot sticksCup of low fat

yogurtFresh berries

Quick Lunch Mashed pinto beansMozzarella cheese, gratedWW flour or corn tortillasFresh salsa (chopped tomato,

cilantro, chile, green onions)Crisp apple

Quick lunch Tin of sardines or herringWhole grain bread or crackersRed and green pepper slicesApple, pear or orangeSquare of dark chocolate

Quick lunch Hard cooked eggsWhole grain

breadTomato slices and

romaine lettuce leaves

Make a sandwich, or a salad.

Sliced Mango

Meal Planning and ShoppingPlan out what you want to makeShop from a listKeep a healthy pantryFresh things last 4-5 daysBack-up of canned,

frozen or driedMake extra and freezeCook double of staple

for another meal

Healthy Recipeshttp://lifework.arizona.edu/wsw/ www.oldwayspt.org http://americanbean.org/http://

www.fruitsandveggiesmatter.gov/month/beans.html

http://www.choosemyplate.gov/ http://www.eatwellbewell.org/

recipes

Lifestyle ConceptsFood means more than nutrients

◦Meals with friends and family

Attitude towards food

◦Elements of connecting with the earth

◦Elements of nourishing those you love

Attitude towards exerciseElements of working with not

against your unique bodyElements of fun and playfulness

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Anti-activity excuses

◦Exercise is for young slim people◦I’ll get injured◦Exercise will make me hungry◦I’d look silly in skimpy leotards◦At my size, I’m too self-conscious◦I don’t have time◦I’m too tired◦It’s too hot / cold / dry / rainy / windy….

Thin for Life by Anne M. Fletcher, MS, RD

Lifestyle Concepts: Be active!Physical activity is not an option

– Plan it in!◦Aerobic exercises◦Strength exercises ◦Stretching most days◦Balance

How Much Physical Activity?Choose myplate.gov

Kids and Teens - 60 minutes each day◦Moderate to vigorous level◦Vigorous 3 days a week◦Strength exercises 3 days a week

(climbing)◦Bone-strengthening 3 days a week

(jumping)

How Much Physical Activity?Choose myplate.gov

Adults ◦Aerobic: 2 hours 30 minutes a

week of moderate level or 1 hour 15 minutes of vigorous

◦Spread out the aerobic exercise over 3 days, at least 10 minutes a time

◦Strength exercises 2 times a week

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Physical Activity: Working it in

Make physical activity part of your planned events

Establish physical activity patterns - NOW!

If it’s not written in, it won’t get done….

Don’t wait for perfection – just begin!

Your Well-BeingBe mindful of what you eatSchedule in planning for foods

and physical activity dailyRemember work – life balanceTake time to play, sleep, laugh!Short breaks to breathe / refresh

Questions ???