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Eat Your Way to a Better Work Day

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

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