It's the Little Things that Count


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Quick & Easy Ways to Cut Calories and Make Smarter Choices by Cindy Mann, HHC

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It's the Little Things that Count

  1. 1. It’s the Little Things that Count: Quick & Easy Ways to Cut Calories and Make Smarter Choices Presented by: Cindy Mann, HHC Brought to you by:
  2. 2. Objectives <ul><li>Baby steps = Big Rewards </li></ul>
  3. 3. Topics <ul><li>Let’s talk calories </li></ul><ul><li>Mindful eating </li></ul><ul><li>Substitutions at each meal </li></ul><ul><li>Restaurant tips </li></ul><ul><li>Know what can derail you </li></ul><ul><li>Make a plan </li></ul>
  4. 4. Small Changes Add Up <ul><li>Basics of calorie counting: To lose weight, you must burn more calories than you take in. </li></ul><ul><li>How many calories do you need? </li></ul><ul><li>How will you track them? </li></ul>
  5. 5. Small Changes Add Up <ul><li>There’s an App for that! </li></ul><ul><li>Calorie Tracker </li></ul><ul><li>Lose It </li></ul><ul><li>40-30-30 </li></ul><ul><li>My Fitness Pal </li></ul><ul><li>Calorie Counter </li></ul><ul><li> </li></ul>
  6. 6. Practice “Mindful” Eating
  7. 7. Practice Mindful Eating <ul><li>Let’s try it! </li></ul>
  8. 8. Breakfast <ul><li>Switch out white bread for fiber filled whole wheat bread, and add some strawberry jam or almond butter </li></ul><ul><li>Craving a bagel? Only eat half , share the other half with a coworker or family member </li></ul><ul><li>Try your coffee without all the cream and sugar, or just go with an espresso! </li></ul><ul><li>Eat your cereal, granola, or yogurt in a smaller bowl </li></ul><ul><li>Have you tried Greek yogurt ? </li></ul><ul><li>Substitute egg whites for whole eggs </li></ul><ul><li>Source: Women’s Health Magazine </li></ul>
  9. 9. Lunch <ul><li>Leave the cheese out of your sandwich, add in lots of veggies </li></ul><ul><li>Slather your bread with mustard rather than mayo and save 80 calories per tablespoon. </li></ul><ul><li>Pass up croutons at the salad bar. (If out to eat, say hold the croutons. If they aren’t even on your plate you won’t be tempted) </li></ul><ul><li>Measure out your dressing , you may not need as much as you think you do! Or do the “dip and bite.” </li></ul><ul><li>Take your iced tea unsweetened . </li></ul><ul><li>Go for veggie-topped thin crust pizza. </li></ul><ul><li>Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread. </li></ul><ul><li>Go for broth-based soups rather than anything cream based. </li></ul><ul><li>Go bunless—shed your hamburger roll. </li></ul><ul><li>In the mood for a quesadilla? Make it with two </li></ul><ul><li>6-inch corn, not flour, tortillas . </li></ul><ul><li>Source: Women’s Health Magazine </li></ul>
  10. 10. Snack <ul><li>Drink sparkling water instead of soda. </li></ul><ul><li>Move your stash of Hershey's Kisses at least 6 feet away from your desk—you'll dip in half as often. </li></ul><ul><li>Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in. </li></ul><ul><li>Have 1/2 cup of fresh grapes instead of that little snack box of raisins. </li></ul><ul><li>Lay off the Lay's Classic potato chips and have a handful of Rold Gold pretzels. </li></ul><ul><li>Munch on a bag of Orville Redenbacher's Smart Pop Kettle Korn, not Movie Theater Butter. </li></ul><ul><li>Source: Women’s Health Magazine </li></ul>
  11. 11. Happy Hour <ul><li>Nurse a single glass of wine instead of downing 2 beers. </li></ul><ul><li>Ask for your cocktail in a highball glass . Bartenders pour an average of 20 percent less liquid into taller tumblers, so you'll swig less per round. </li></ul><ul><li>Drizzle extra hot sauce , not blue cheese or ranch dressing, on your wings. </li></ul><ul><li>Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups. </li></ul><ul><li>Blending your own? Have a daiquiri, not a piña colada. </li></ul><ul><li>Sip a glass of water between drinks —pacing yourself can help you cut back by a glass or more. </li></ul><ul><li>Dip your nachos in salsa rather than guacamole. </li></ul><ul><li>Source: Women’s Health magazine </li></ul>
  12. 12. Dinner <ul><li>Substitute nonfat Greek yogurt for a serving of sour cream. </li></ul><ul><li>Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies. </li></ul><ul><li>Making homemade mac 'n cheese? Cut 2 tablespoons of butter from the recipe. </li></ul><ul><li>Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce . </li></ul><ul><li>Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey. </li></ul><ul><li>When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead. </li></ul><ul><li>Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells. </li></ul><ul><li>Source: Women’s Health Magazine </li></ul>
  13. 13. Dessert <ul><li>Stop eating when you hit the crust . The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan. </li></ul><ul><li>Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories. </li></ul><ul><li>Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle. </li></ul><ul><li>Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs. </li></ul><ul><li>Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first. </li></ul><ul><li>Eat 5 meringue cookies instead of 2 chocolate chip ones. </li></ul><ul><li>Pass on the à la mode and savor that brownie au naturel. </li></ul><ul><li>Can the cone. Have your ice cream in a bowl. </li></ul><ul><li>Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup. </li></ul><ul><li>Source: Women’s Health Magazine </li></ul>
  14. 14. When Out to Eat <ul><ul><li>Choosing A Restaurant </li></ul></ul><ul><ul><li>The Bread Basket </li></ul></ul><ul><ul><li>Nutrition Information </li></ul></ul><ul><ul><li>Beware of Buzz Words </li></ul></ul><ul><ul><li>Be the First to Order </li></ul></ul><ul><ul><li>Make Special Requests </li></ul></ul><ul><ul><li>Practice Portion Control </li></ul></ul><ul><ul><li>Drinks </li></ul></ul>
  15. 15. Parties/Social Gatherings <ul><li>Make a plan before you get to the party </li></ul><ul><li>Help yourself to the healthy hors d’oeuvres first </li></ul><ul><li>Don’t chat within reach of the food table </li></ul><ul><li>Live healthy the day of the party/event </li></ul><ul><ul><li>(exercise, drink plenty of water, have a healthy snack before, etc) </li></ul></ul><ul><li>Recruit a “ buddy ” to keep you honest and accountable </li></ul><ul><li>Find just one dessert you REALLY want and let yourself try it, but practice portion control. Avoid taking a tasting tour of the dessert table! </li></ul><ul><li>If possible, try to stop eating by 7PM to give your body time to burn off those calories before bed. </li></ul>
  16. 16. Know what can derail you
  17. 17. Know what can derail you <ul><li>Kids, spouse, friends, family </li></ul><ul><li>Getting home too late </li></ul><ul><li>Not having a plan </li></ul><ul><li>Tired </li></ul><ul><li>Thinking healthy food is boring </li></ul><ul><li>Wanting to treat yourself </li></ul><ul><li>Girl Scout Cookie time </li></ul><ul><li>Happy Hour </li></ul><ul><li>Valentine’s Day </li></ul><ul><li>Late night snacking </li></ul>
  18. 18. Know what can derail you… <ul><li>Kids, spouse, friends, family </li></ul><ul><li>Getting home too late </li></ul><ul><li>Not having a plan </li></ul><ul><li>Tired </li></ul><ul><li>Thinking healthy food is boring </li></ul><ul><li>Wanting to treat yourself </li></ul><ul><li>Girl Scout Cookie time </li></ul><ul><li>Happy Hour </li></ul><ul><li>Valentine’s Day </li></ul><ul><li>Late night snacking </li></ul><ul><li>And have a plan of attack! </li></ul>
  19. 19. YOUR Plan <ul><li>Pick your first baby step </li></ul><ul><li>Write your goal </li></ul><ul><li>Decide on your reward </li></ul><ul><li>Repeat each week with a new step </li></ul>
  20. 20. Additional Support: Wellness Coaching <ul><li>A free and confidential benefit to help you achieve your personal wellness goal </li></ul><ul><li>Support & Accountability, a Coach can help you: </li></ul><ul><li>1. identify an appropriate wellness goal </li></ul><ul><li>2. create an action plan </li></ul><ul><li>3. give you expert guidance </li></ul><ul><li>Consultation & Resources, examples include: </li></ul><ul><li>• Nutrition strategies to lose weight </li></ul><ul><li>• Guidance on beginning a fitness program </li></ul><ul><li>• Tips for reducing your stress </li></ul><ul><li>• Help in understanding your health </li></ul><ul><li>1-877-252-8550 </li></ul>
  21. 21. Thank You <ul><li>Please take a moment to complete the evaluation form provided, your input is appreciated. </li></ul>