1. Go Healthy Overview

2. Portion Control – Meal Replacements Today’s larger food portions, even healthy food choices can add up to more calories than you think! This will help you control calories, improve nutrition and reduce decisions.  Meal Replacements – Use 1 or 2 meal replacements daily to help with portion control, reduce decisions, and improve nutrition. Entrees: Less than 300 calories, Less than 700 mg. sodium Shakes: Less than 200 calories, 15-20g Carbohydrates Nutrition bars: Less than 160 calories Strategies  Breakfast-Shakes or nutrition bar with fruit for  Lunch or Dinner-Entrée + 2 cups veggies or fruit  Snack-Nutrition bars as a “Grab & Go” tool to curb impulse eating

3. Coaching Support Losing weight and keeping it off is a skill. The coaching program provides support and accountability to help you develop skill.  If you are currently working with a coach, your coach can facilitate the follow up session for your weight management program. If you wish to participate in the coaching program, contact Healthy Lives to schedule your first coaching session.

4. Physical Activity Fundamentals Improves weight, blood pressure, cholesterol, diabetes, and depression. Supports smoking cessation, stress management and brain health. Strategies  Just starting out? Begin with 10 minutes daily and build towards 30 – 60 minutes everyday.  Move your body 30 – 60 minutes daily (210 – 420 minutes / week).  Commit to “No Zero Days”  Multiple short bouts can add up to help you meet your goal.  Sample a variety of indoors / outdoors, different equipment, recreational activity, DVD’s at home, lunch-break walking, buddy support with friends or family.  Dress for success. Proper shoes are important to prevent injury and fatigue. Loose, comfortable clothing will keep you cool.

5. Vegetables & Fruits Fundamentals Naturally low in calories – helps you feel full for fewer calories. Powerful tool for blood pressure, lipid, and diabetes management. Strategies  Eat at least 5 servings everyday. A serving is 1 full cup or 1 hand size piece.  Choose veggies and fruits as close to natural form as possible, without added sauce, cheese, or sugar.  Fresh, frozen, or canned vegetables and fruits are acceptable. Look for lower sodium canned veggies and fruit packed in its own juice or artificial sweetener.  Eat them at meal time and as “Grab & Go” snacks.

6. Healthy Lives Weight Management Program Toolbox 1. Vegetables and Fruits Minimum of 5 servings everyday 2. Portion Control at Meals and Snacks MyPlate Strategy Meal Replacements 3. Physical Activity Minimum of 30 – 60 minutes everyday 4. Records Plan Page + Fundamentals Record 5. Coaching Support