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Tip the Balance to Create a Healthier You!

Session # 6. MOVE Toward a Healthier You!. Tip the Balance to Create a Healthier You!. A week in review. What has worked for you this past week? What challenges did you face? What could you have done differently?. Objectives. At the end of this session, you will:

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Tip the Balance to Create a Healthier You!

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  1. Session # 6 MOVE Toward a Healthier You! Tip the Balance to Create a Healthier You!

  2. A week in review • What has worked for you this past week? • What challenges did you face? • What could you have done differently?

  3. Objectives At the end of this session, you will: • Understand the importance of eating frequently and at consistent times. • Be able to prepare healthier meals that fit your lifestyle. • Understand serving size and practice portion control. • Demonstrate how to create a Healthy Plate using foods to keep your appetite and stress under control.

  4. Are Americans Sumo Wrestlers?

  5. Eat Frequently to Lose Weight • Eat breakfast daily • Aim for 3 small meals & at least 2 snacks • Balance your good carbs with a small amount of healthy fat and lean proteins • Wait at least 2-3 hours after your last meal before going to sleep • Drink plenty of water

  6. Healthy Quick Meals • Use your Microwave, Slow Cooker, and Inside Grill. • Choose recipes with few ingredients (no more than 5) and short cooking time. • Serve pre-cut vegetables olive oil and herbs, canned peaches in 100% juice, or fresh fruit, and low-fat milk. • Use a low-sodium MSG-free broth, add protein and vegetables for a quick soup. • Cook once for several meals.

  7. Healthy Snack Ideas • Fresh or canned fruit (in 100% juice) with fat-free or low-fat plain yogurt • Whole wheat bread or apple slices with peanut butter • Baked tortilla chips and salsa • Air-popped popcorn • “Ants on a Log” • Cheese quesadilla • (whole wheat tortilla)

  8. Smart Stand-Ins for Recipes What would you substitute if your recipe called for: • Whole milk? • Cream? • Whipped cream? • Sour cream or mayonnaise? • Regular cheese? • Stick margarine? • Oil (in baking)? • Bacon?

  9. Decrease Stress-Producing Foods to Heal Your Metabolism • Highly processed, empty “junk” foods • Refined white flour products • High-sugar/High-fat products • High-fructose corn syrup • Hydrogenated, partially hydrogenated oils • Caffeine • Alcohol

  10. “Let Food Be Thy Medicine” • Choose healthy types of fats • Eat more Omega-3 fatty acids • Choose dark chocolate that is free of added saturated fat and rich in cocoa • Increase your fiber intake to 30 grams/day by choosing whole grains, beans, fruits & vegetables • Eat more fruits and vegetables • Use herbs to reduce inflammation

  11. Herbs and Spices

  12. What is a serving? = 1 small pancake = = = 1 ounce of cheese 1 medium piece of fruit = 3 ounces of meat, poultry or fish = 1 cup raw vegetables 1 cup dry cereal 1 cup of low-fat yogurt or milk = 1 small bagel ½ cup vegetable ½ cup cooked pasta ½ cup of beans 1 small baked potato

  13. Rate your portions

  14. How Do We Put It All Together?

  15. Wrap UP • Certificates of Completion • Awards • Best Food and Activity Tracker • Biggest Loser • Post-MOVE Questionnaire • Evaluation of this session

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