PAISBOA Wellness Expo and Symposium July 23, 2014 Suzanne Smith, MS, CHES Wellness Coordinator Armstrong, Doyle, and Carroll, Inc. 1

Background  Since September 5, 2012 – Visited ~115 schools in PAISIG  Offerings:  Wellness-/health-related workshops  minutes  Topics like “Eat This, Not That,” “Supermarket Smarts,” “Nutrition Labels 101,” “5-a-Day the Color Way” + more  At faculty/staff meetings, in-service days, etc.  Health coaching  Goal setting  Tips for reaching goals  How to conquer plateaus  One-on-one, minutes per session  Can be on-site for whole/half day 2

 Offerings, cont.  Group walks  Optional weekly/monthly group walks (e.g., lunchtime, before/after school)  Measuring walking routes on your school’s campus  Pedometers  Wellness offerings overview  5-30 minute talks about all our wellness offerings (e.g., IBX reimbursements, programs to take advantage of, rewards program)  At faculty/staff meetings, in-service days  Health/Benefits fairs  Need help organizing one? I can help!  Scale + body fat % analysis with informational print-out 3

 Offerings, cont.  On-site fitness center tour and overview  Equipment demonstrations  Exercise proper form, stretching basics, etc.  Goal-setting, custom/tailored fitness programs  Group exercise  Abs, stretching classes/instruction  Chair yoga  More?  Open for suggestions/recommendations 4

8 Restaurant Foods to Avoid

8. McDonald’s Premium Chicken Selects 830 Calories - 55 g Fat 7. Pepperidge Farm’s Roasted Chicken Pot Pie 1,020 Calories - 64 g Fat 6. Chipotle’s Mexican Grilled Chicken Burrito 1,107 Calories - 47 g Fat 5.Ruby Tuesday’s Bella Turkey Burger 1,145 Calories - 71 g Fat

8 Restaurant Foods to Avoid 4. Quizno’s Chicken Carbonara 1,510 Calories - 82 g Fat 3. P.F. Chang’s Pork Lo Mein 1,820 Calories g Fat 2. Macaroni Grill’s Spaghetti and Meatballs with Meat Sauce 2,430 Calories g Fat 1. Outback’s Aussie Cheese Fries with Ranch Dressing 2,900 Calories g Fat

You Are What You Eat  Nutrition is the study of how our bodies use the food we consume to maintain optimum health.  Hunger vs. Appetite  Hunger: physiological need for food  Appetite: psychological need for food 29

What is a “Diet?”  The word, “diet,” is often misconstrued to have a negative connotation.  In actuality, a diet is simply a pattern of eating that includes the following:  What is eaten  How much is eaten  When food is eaten 30

Reasons Why We Eat…  The food was there!  Social (e.g., family events, celebrations, outings)  Emotions (e.g., frustration, sadness, happiness)  Stress  Nervousness  What else? 31

Factors That Affect Food Choices  Personal preference (It’s what I like!)  Convenience (It’s easy!)  Cost (It’s cheap!)  Cultural (That’s what we eat!)  Social (It was her birthday!)  Religious (It is the custom!)  Availability/Variety (Cupcakes at work!) 32

Nutrition Tips That Anyone Can Follow  Create a safe haven in your house.  Keep all junk food away so that you’re not tempted to sneak a snack late at night or while watching TV.  You can’t eat what’s not there, so stock your cabinets and fridge with healthy snack foods instead.  Eat frequently throughout the day.  Eat small(er) portions to keep your blood sugar levels stable.  Include some protein, complex carbohydrates, and quality fat in each small meal. 33

Nutrition Tips That Anyone Can Follow  Eliminate as many deep-fried foods as you can  They’re usually fried in hydrogenated or partially hydrogenated vegetable oil… which means trans fats are present!  Read the labels on food product packages.  Educate yourself about food ingredients, including what they are, and the consequences they might have on your body and health. 34

Nutrition Tips That Anyone Can Follow  Limit your consumption of white flour.  Foods like white bread and pastas are simple sugars that burn off quickly and leave you low on energy.  Aim for more whole-grain sources like breads and pastas made with whole wheat. You’ll feel fuller, have more long-term energy, and get more fiber!  When dining out or ordering fast food, ask for sauces, condiments, and dressings on the side.  This way, you can limit how much sugar and fat you consume. 35

Nutrition Tips That Anyone Can Follow  Rather than engaging in a “DIET,” focus more on simply improving your eating habits in general… what you eat has a direct impact on how you look and feel, not to mention overall health!  Drink plenty of water.  Water flushes out toxins and other impurities that you don’t want lingering in your body.  It also replenishes the fluids that help to lubricate the internal components of your body, helps improve skin texture, and reduces hunger. 36

Resources  American Dietetic Association:  United States Department of Agriculture:  What’s in the food you eat?: cid= cid=17032  Men’s Health:  Suzanne Smith: 37