1. Know Your Numbers

2. Welcome to the Program 22

3. About the Program Goal: To help promote overall health and wellness by making you aware of what your “numbers” are, and comparing them to what they should be Information and activities Short- and long-term goals for each topic 33

4. 6 Topics Weight, BMI and Waist Circumference Exercise Blood Pressure Cholesterol Triglycerides Glucose 44

5. Activities Food Journal Weigh yourself, determine BMI and waist circumference Check blood pressure Exercise 5 days/ week Low cholesterol food list Saturated and Trans Fat totals from 1 day of food journal List simple and complex carbohydrates from 1 day of food journal ­ Share results with your health coach! 55

6. Sessions 66

7. Session 1: Weight, BMI, and Waist Circumference Goal: To prevent or lower increased weight, BMI and/or waist circumference Tips to Lower Weight, BMI and Waist Circumference: ­ Eat 5-6 small meals a day ­ Drink 8 glasses of water a day ­ Limit indulgences to twice a week ­ Do not weigh yourself more than once a week 77

8. Session 2: Exercise Goal: Exercise to maintain a healthy weight or to lose weight New Exercise Recommendations: ­ Maintain Health = 30-60 minutes/day, 5 days/week ­ Weight Loss = 60-90 minutes/day, 5 days/week Tip: ­ 10 minute intervals ­ Moderate intensity exercise Raise heart rate, break a sweat and carry on conversation 88

9. Session 3: Blood Pressure Goal: To prevent or lower high blood pressure The Facts: ­ Healthy Meal = less than 480 mg/serving of sodium ­ 1 teaspoon of salt = 2300 mg of sodium Tips to Eat Less Sodium: ­ Cook at home with fresh foods ­ Remove the table salt ­ Avoid processed and prepackaged foods ­ Limit ketchup, pickles, olives, bacon, luncheon meats, canned vegetables and salty snack foods 99

10. Session 4: Cholesterol Goal: To prevent or lower high cholesterol Low Cholesterol: ­ Less than 20mg/ serving of cholesterol AND ­ Less than 2 grams/serving of saturated fats Tips to Lower Cholesterol: ­ Limit = shrimp, cheese, egg yokes, beef, pork and butter ­ Consume = salmon, egg whites, walnuts and oatmeal ­ Reduce fat intake from milk and dairy products 10

11. Session 5: Triglycerides Goal: To prevent or lower high triglycerides Recommendation: ­ Consume less than 1% trans fat Tips For Lowering Triglyceride Levels: ­ Limit saturated and trans fats foods ­ Processed and prepackaged foods, cookies, pies, fried foods, candy and margarine 11

12. Session 6: Glucose Goal: Keep glucose levels in the normal range Carbohydrates: ­ Simple carbs = broken down and digested quickly Fruit juice, table sugar, corn syrup and refined white grains ­ Complex carbs = broken down and digested slower Whole grain breads, pastas and rice: beans and vegetables Tip to Regulate Glucose Levels: ­ Be consistent with carbohydrates throughout the day ­ Make half your grains whole ­ Follow fiber recommendations: Women = 25 grams Men = 38 grams 12

13. How the Program Works 13

14. Your Role Read the information on the topics Complete the activities for each topic Keep track of your numbers Adopt healthy eating behaviors Talk to your health coach 14

15. What to Expect Educational information Activities related to the topics Steps to a better understanding of your numbers 15

16. Questions or Concerns 16

17. References American Diabetes Association www.diabetes.org www.diabetes.org American Dietetic Association www.eatright.org www.eatright.org American Heart Association www.americanheart.org www.americanheart.org Centers for Disease Control and Prevention www.cdc.gov www.cdc.gov 17