Go Healthy Overview Healthy Lives Weight Management Program

Go Healthy Overview

Healthy Lives Weight Management Program Toolbox 1. 2. 3. 4. Vegetables and Fruits Minimum of 5 servings everyday Portion Control at Meals and Snacks Meal Replacements Physical Activity Minimum of 30 – 60 minutes everyday Coaching support

Vegetables & Fruits Fundamentals Naturally low in calories – help you feel full for fewer calories. Powerful tool for blood pressure, lipid, and diabetes management. Strategies Ø Ø Eat at least 5 servings everyday. A serving is equal to 1 full cup or 1 hand size piece. Choose veggies and fruits as close to the natural form as possible. This means 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.

Fiber Women should aim for at least 25 grams of fiber per day Men should aim for at least 38 grams of fiber per day Fiber should be in every meal Three to four servings of fiber is the recommended daily amount Benefits of fiber: Keeps your digestive system healthy Lowers blood cholesterol and triglyceride levels Reduces the risk for colon cancer, heart disease, and digestive problems Sustain weight by making you feel full

Stay Hydrated Women should drink about 9 cups of water each day to stay hydrated Men should drink about 13 cups of water each day Benefits of water: Water benefits every part of the body Water flushes toxins out of vital organs Carries nutrients to your cells Provides a moist environment for ear, nose, and throat tissues

Sodium intake should not exceed 1, 500 milligrams a day The best way to avoid excess sodium is to avoid processed foods and read nutrition labels Benefits of Sodium: Helps regulate the amount of water the body retains Helps regulate nerve impulses, contraction and relaxation muscles Kidneys use sodium to keep body fluids at an adequate level for organ functioning

Sugar Women should have no more than 6 teaspoons of sugar Men should have no more than 9 teaspoons of sugar Sugary treats should only be eaten after exercise or after a meal Benefits to lower sugar intake: Less tooth decay Healthier heart Fewer “Crashes” Healthier Weight

Portion Control – Meal Replacements Today’s larger food portions, even healthy food choices, can add up to more calories than you think! Controlling portions will help you control calories, improve nutrition, and reduce impulsive decisions. Ø Meal Replacements – Use 1 or 2 meal replacements daily to help with portion control, reduce impulsive decisions, and improve overall nutrition. Entrees: Less than 300 calories, Less than 700 mg. sodium Shakes: Less than 200 calories, 15 -20 g Carbohydrates Nutrition bars: Less than 160 calories

Physical Activity Fundamentals o Improves weight, blood pressure, cholesterol, diabetes, and depression. o Supports smoking cessation, stress management and brain health. Strategies Ø Just starting out? Begin with 10 minutes daily and build towards 30 – 60 minutes everyday. Ø Ø Ø Move your body 30 – 60 minutes daily (210 – 420 minutes / week). Commit to exercising at least once per day 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.

Strategies – Portion Control Breakfast-Shakes or nutrition bar with fruit Ø Lunch or Dinner-Entrée + 2 cups veggies or fruit Ø Snack-Nutrition bars as a “Grab & Go” tool to curb impulse eating Ø Should eat 5 -6 small meals per day, which, controls intake Ø

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