Eat Your Way to a Better Work Day

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Eat Your Way to a Better Work Day

  1. 1. Eat Your Way to a Better Work Day Marie Keith, MS, RD, LDN, CDE Clinical Dietitian
  2. 2. Are You…… <ul><li>Only having coffee for breakfast? </li></ul><ul><li>Skipping lunch or eating quickly? </li></ul><ul><li>Snacking on soda and a candy bar ? </li></ul>
  3. 3. You WON’T Survive Your Workday!
  4. 4. Quick Tips <ul><li>Eat breakfast EVERY day </li></ul><ul><li>Stop for lunch </li></ul><ul><li>Bring healthy snacks </li></ul><ul><li>Stay active </li></ul>
  5. 5. Research Shows… <ul><li>Skipping breakfast? </li></ul><ul><ul><li>More tired, irritable and restless </li></ul></ul><ul><li>EATING breakfast? </li></ul><ul><ul><li>Better attitude </li></ul></ul><ul><ul><li>Higher productivity </li></ul></ul><ul><ul><li>Better with memory tasks </li></ul></ul><ul><ul><li>Better concentration & attention </li></ul></ul><ul><ul><li>Better at problem-solving </li></ul></ul><ul><ul><li>More endurance </li></ul></ul>
  6. 6. Breakfast… THE Most Important Meal! <ul><li>Break your fast </li></ul><ul><li>Your brain needs fuel to function </li></ul><ul><li>Muscles store glucose; brain doesn’t </li></ul><ul><li>Regular meals fuel up your tank! (just don’t overflow the tank…) </li></ul>
  7. 7. Make Good Choices <ul><li>Breakfast sets energy level for entire morning! </li></ul><ul><li>Say NO to sugary foods </li></ul><ul><li>Eat a balanced breakfast </li></ul><ul><ul><li>Carbohydrate </li></ul></ul><ul><ul><li>Protein </li></ul></ul><ul><ul><li>Fat </li></ul></ul><ul><li>Meal Size </li></ul><ul><ul><li>Large=lethargy </li></ul></ul><ul><ul><li>Small=distracting hunger pains </li></ul></ul>
  8. 8. STOP for Lunch <ul><li>Don’t skip or eat too quickly! </li></ul><ul><ul><li>High fat/calories = fatigue/sluggishness </li></ul></ul><ul><ul><li>Make healthier choices </li></ul></ul>
  9. 9. Snack Smart <ul><li>Feel like napping in the afternoon? </li></ul><ul><li>Afternoon lows can mean poor food choices or meal timing </li></ul><ul><li>A healthy snack can give you energy! </li></ul><ul><li>Don’t snack from a bag or box! </li></ul>
  10. 10. Smart Foods… <ul><ul><li>Improve memory function & slow mental decline </li></ul></ul>
  11. 11. Food & Mood <ul><li>What you eat can affect your mood </li></ul><ul><li>Stress often leads to craving sugary/fatty foods </li></ul>
  12. 12. Sleep, Stress & Nutrition <ul><li>Sleep less than 7 hours a night? </li></ul><ul><ul><li>LESS Leptin </li></ul></ul><ul><ul><li>MORE Ghrelin </li></ul></ul><ul><li>Stressed? </li></ul><ul><ul><li>Extra cortisol released </li></ul></ul><ul><ul><ul><li>Mobilizes carb & fat for quick energy </li></ul></ul></ul><ul><ul><ul><li>Increases appetite (ghrelin) to replenish </li></ul></ul></ul><ul><ul><ul><li>End up eating more than we burn (sedentary lifestyle) </li></ul></ul></ul><ul><ul><ul><li>Fat deposited in abdominal area </li></ul></ul></ul><ul><ul><ul><li>Chronic stress can lead to weight gain; temporary stress? </li></ul></ul></ul>
  13. 14. Healthy Eating Can… <ul><li>Improve your health </li></ul><ul><li>Reduce your risk of disease </li></ul><ul><li>Help you achieve/maintain a healthy weight </li></ul><ul><li>Improve your quality of life </li></ul><ul><li>Make you a more productive employee </li></ul>
  14. 15. Healthy Eating <ul><li>Emphasizes… </li></ul><ul><ul><li>Whole Grains </li></ul></ul><ul><ul><li>Vegetables </li></ul></ul><ul><ul><li>Fruits </li></ul></ul><ul><ul><li>Fat-free/Low-fat milk & milk products </li></ul></ul><ul><li>Includes… </li></ul><ul><ul><li>Lean meat, poultry, fish, beans, eggs, nuts </li></ul></ul><ul><li>Is Low In… </li></ul><ul><ul><li>Saturated & trans fat, cholesterol, salt, added sugars </li></ul></ul>
  15. 16. Poor Diet & Inactivity Lead To… <ul><li>Overweight/Obesity </li></ul><ul><li>High Cholesterol </li></ul><ul><li>High Blood Pressure </li></ul><ul><li>Type 2 Diabetes </li></ul><ul><li>Heart Disease/Stroke </li></ul><ul><li>Certain Cancers </li></ul><ul><li>Premature Death </li></ul>
  16. 17. 1999 Obesity Trends* Among U.S. Adults BRFSS, 1990, 1999, 2009 (*BMI  30, or about 30 lbs. overweight for 5’4” person) 2009 1990 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
  17. 18. Leading Causes of Death <ul><li>Heart Disease </li></ul><ul><li>Cancer </li></ul><ul><li>Stroke </li></ul><ul><li>Chronic lower respiratory diseases </li></ul><ul><li>Accidents </li></ul><ul><li>Diabetes </li></ul><ul><li>Alzheimer’s Disease </li></ul><ul><li>Flu & Pneumonia </li></ul>Centers for Disease Control and Prevention
  18. 19. American Heart Association <ul><li>Life’s Simple 7 </li></ul><ul><ul><li>Don’t smoke </li></ul></ul><ul><ul><li>Maintain a Healthy Weight </li></ul></ul><ul><ul><li>Exercise </li></ul></ul><ul><ul><li>Eat a Healthy Diet </li></ul></ul><ul><ul><li>Keep Cholesterol in check </li></ul></ul><ul><ul><li>Keep Blood Pressure in check </li></ul></ul><ul><ul><li>Keep Blood Sugar in check </li></ul></ul><ul><li>**Most 50-year-olds who do these 7 can live another </li></ul><ul><li>40 years free of stroke and heart disease!** </li></ul>Circulation . American Heart Association. February 2010. Downloaded from circ.ahajournals.org by on February 5, 2010
  19. 20. American Cancer Society <ul><li>One third of cancer deaths can be related to </li></ul><ul><li>overweight/obesity, physical inactivity, and </li></ul><ul><li>poor nutrition </li></ul>
  20. 21. What About Diabetes? <ul><ul><li>30 minutes a day of moderate physical activity, along with a 5-10% reduction in body weight, can produce a 58% reduction in diabetes! </li></ul></ul>Diabetes Prevention Program
  21. 22. Basic Healthy Eating Tips <ul><li>TWO RULES: </li></ul><ul><ul><li>Never skip meals! </li></ul></ul><ul><ul><li>Never drink your calories! </li></ul></ul><ul><li>Eat breakfast, lunch AND dinner—all 3! </li></ul><ul><li>Include snack if more than ~4 hours </li></ul><ul><li>Think carb + protein every time you eat </li></ul><ul><li>Choose more “real” foods </li></ul>
  22. 24. Don’t Forget to Exercise! <ul><li>Benefits </li></ul><ul><ul><li>Prevent disease </li></ul></ul><ul><ul><li>Manage weight </li></ul></ul><ul><ul><li>Strengthens heart and lungs </li></ul></ul><ul><ul><li>Promotes better sleep </li></ul></ul><ul><ul><li>Improves mood </li></ul></ul><ul><ul><li>Better work performance </li></ul></ul><ul><ul><li>Manage stress </li></ul></ul><ul><ul><li>Sexual health </li></ul></ul><ul><li>Overall health </li></ul><ul><ul><li>150 minutes/week + strength training </li></ul></ul><ul><li>Weight loss </li></ul><ul><ul><li>275-300 minutes/week </li></ul></ul>
  23. 25. Be More Active at Work! <ul><li>Instead of a coffee/smoke break, take an activity break! </li></ul><ul><ul><li>Use the restroom furthest from you </li></ul></ul><ul><ul><li>Walk up and down the stairs several times </li></ul></ul><ul><ul><li>Go for a walk after lunch—take a co-worker with you! </li></ul></ul><ul><ul><li>Go to co-worker instead of calling or e-mailing </li></ul></ul><ul><ul><li>Stand while on the phone </li></ul></ul><ul><ul><li>S-T-R-E-T-C-H every 30-60 minutes </li></ul></ul><ul><ul><li>Have a walking meeting instead of sitting in the conference room </li></ul></ul>
  24. 26. Thank You!

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