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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
ONLINE CONTENT PLATFORM
Text Message Reminders