This document provides information about eating healthy at work. It discusses 3 keys to healthy eating at work: eating lots of fruits and vegetables, not skipping breakfast or lunch, and cutting down on caffeine and sugar. It also discusses the benefits of foods like strawberries, walnuts, and vegetables, which can improve brain health, lower disease risk, and increase productivity and well-being. The document encourages establishing good habits like meal planning, eating breakfast and lunch, and choosing healthy snacks.

1. Eating Healthy at Work !
for!
More Energy, Creativity, and Productivity!
by taking
Nadaa Taiyab!
Wednesday, November 5, 2014

2. 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

3. Agenda
• Intro’s
• 3 Keys to Healthy Eating at Work
• Lifestyle Assessment & Habit Map
• Willpower vs. Habits
• Tiny Steps

4. Intro’s!
• Name
!
• Why are you interested in healthy eating?
!
• What are your barriers and obstacles?
!

5. My Personal Story
• You're home

6. 3 Keys
1.Eat lots of fruits and vegetables
2.Don’t skip breakfast or lunch
3.Cut down on caffeine and sugar

7. Diet makes a difference
23-year-old college student:
!!
“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.”
!

8. Brain Food

9. Phytonutrients & Fiber

10. 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.

11. 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.

12. Cereak with strawberries and
walnuts

13. Science

14. 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.

15. 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.

16. Well-Being
• More Happiness
7-8 servings of fruit and veggies led to calmer,
happier, and more energetic mood
• More Curiosity, Creativity, and Well-Being
More 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.

17. Guidelines
Don't
skip breakfast!

18. Green Smoothies
Greens
Liquid
Nuts
Fruits

19. Bowl of Berries

20. Guidelines
Don't
skip lunch!

21. Lunch Salad
Greens
Beans / Protein
Nuts / Seeds
Colorful Veggies
Dressing

22. Guidelines
Do eat
healthy snacks!

23. Fruit Snacks

24. Veggie Snacks

25. Veggie Dips

26. Nuts & Dried Fruit
Go for raw and unsalted nuts & bars with natural ingredients

27. Veggies with Dinner
This is what’s been missing in your life…

29. 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.

30. A"emp&ng)too)
many)goals)at)
one)&me)
depletes)our)
willpower)
)
Dr)Roy)
Baumeister,)PhD)

31. !
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.

32. Accountability
!
Repetition
!
Habit

33. ONLINE CONTENT
PLATFORM

34. Text Message Reminders