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Teacher Well-Being 2013 UA Nutrition Network. Nancy Rogers, MS, RD, CWWS Coordinator Employee Wellness and Health Promotion UA Life & Work Connections. Your Well-Being. HOME. Home. Work. WORK. Effective Work-Life Balance. Your Well-Being.
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Teacher Well-Being2013 UA Nutrition Network Nancy Rogers, MS, RD, CWWS Coordinator Employee Wellness and Health Promotion UA Life & Work Connections
Your Well-Being HOME Home Work WORK
Your Well-Being • Take a whole person, integrated approach to wellness • Physical • Mental • Emotional • Spiritual Including the components of work and outside life experiences.
Physical Well-Being • Nutrition • Physical Activity • Quit Tobacco
Research-based Nutrition • Focus on simple, whole foods • Guidelines • Choosemyplate.gov • Mediterranean Diet pattern • DASH Diet
Why Optimal Nutrition ??? • Achieve weight management goals • Lowers risk for heart disease, high blood pressure, diabetes, certain cancers • Helps handle stress and depression • Maximizes energy • Healthy eating is important for any age
Basic Concepts • Vegetables, fruit, beans, whole grains, fish, lean meats, and low fat dairy • Fresh, seasonal foods rather than highly processed items • Limited high fat animal products and sugars • Leisurely dining • Regular physical activity
Lean Meat Portions small • Consider other sources of protein • Beans • Nuts • Hummus • Yogurt • Cheeses • eggs
Eat fish / seafood twice a week Include sources of omega-3’s: Tuna, sardines, herring, salmon Include seafood: Clams, mussels, crab, shrimp
Cook Vegetarian • Build around beans! • Use herbs and spices
Use Healthier Fats • Extra virgin olive, canola, peanut oils • Nuts • Peanuts • Olives • Avocado
Avoid Trans Fats • Hydrogenated vegetable shortening • French fries, doughnuts, baked goods including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, flour tortillas • Stick margarines and shortenings.
Enjoy low fat dairy products • Small amounts of cheeses • Low or nonfat yogurts, plain • Skim or 1% milk
For dessert, consider fruit • In season, canned, frozen or dried • Figs, dates, pomegranates, apples with cinnamon, melons, grapes, berries • Save sweets for special occasions
What’s the Difference? • Typical Meal • Large meat portion • Heavy on saturated fat and salt • Heavy on the sugar • “My plate” Meal • Large veggie portion • Small meat portion • Olive oil or nuts • Fruit /spices
Over - All • A variety of foods, predominately plant based – whole grains, veggies, beans • Low in sugar • Moderate in salt • Low in saturated fat
Nutrition for childrenchoosemyplate.gov • Cups of fruit a day? • 4-8 yrs = 1 to 1 ½ cups • 9-13 yrs = 1 ½ cups • Adults = 2 cups • Cups of Vegetables a day? • 4-8 yrs = 1 ½ cups • 9-13 yrs boys = 2 ½ cups • 9-13 yrs girls = 2 cups • Adults = 3cups • Include dark green, red and orange, beans and peas, starchy veges and other types each week
Nutrition for childrenchoosemyplate.gov • Whole grains – at least half • Milk and Dairy – 1% or nonfat
Easy Breakfasts • Whole grain, 1% milk and fruit • Plain yogurt and fruit • Hard cooked egg and whole grain toast
Smart healthy Lunches Fill ¼ with starchy vegetables or whole grains Fill ½ plate with vegetables and fruit Fill ¼ with lean protein foods
Quick Lunch • PB and honey sandwich, ww bread • Carrot sticks • Cup of low fat yogurt • Fresh berries
Quick Lunch • Mashed pinto beans • Mozzarella cheese, grated • WW flour or corn tortillas • Fresh salsa (chopped tomato, cilantro, chile, green onions) • Crisp apple
Quick lunch Tin of sardines or herring Whole grain bread or crackers Red and green pepper slices Apple, pear or orange Square of dark chocolate
Quick lunch • Hard cooked eggs • Whole grain bread • Tomato slices and romaine lettuce leaves • Make a sandwich, or a salad. • Sliced Mango
Meal Planning and Shopping • Plan out what you want to make • Shop from a list • Keep a healthy pantry • Fresh things last 4-5 days • Back-up of canned,frozen or dried • Make extra and freeze • Cook double of staple for another meal
Healthy Recipes • http://lifework.arizona.edu/wsw/ • www.oldwayspt.org • http://americanbean.org/ • http://www.fruitsandveggiesmatter.gov/month/beans.html • http://www.choosemyplate.gov/ • http://www.eatwellbewell.org/recipes
Lifestyle Concepts • Food means more than nutrients • Meals with friends and family
Attitude towards food • Elements of connecting with the earth • Elements of nourishing those you love
Attitude towards exercise • Elements of working with not against your unique body • Elements of fun and playfulness
Anti-activity excuses • Exercise is for young slim people • I’ll get injured • Exercise will make me hungry • I’d look silly in skimpy leotards • At my size, I’m too self-conscious • I don’t have time • I’m too tired • It’s too hot / cold / dry / rainy / windy…. • Thin for Life by Anne M. Fletcher, MS, RD
Lifestyle Concepts: Be active! • Physical activity is not an option – Plan it in! • Aerobic exercises • Strength exercises • Stretching most days • Balance
How Much Physical Activity?Choose myplate.gov • Kids and Teens - 60 minutes each day • Moderate to vigorous level • Vigorous 3 days a week • Strength exercises 3 days a week (climbing) • Bone-strengthening 3 days a week (jumping)
How Much Physical Activity?Choose myplate.gov • Adults • Aerobic: 2 hours 30 minutes a week of moderate level or 1 hour 15 minutes of vigorous • Spread out the aerobic exercise over 3 days, at least 10 minutes a time • Strength exercises 2 times a week
Physical Activity: Working it in • Make physical activity part of your planned events • Establish physical activity patterns - NOW! • If it’s not written in, it won’t get done…. Don’t wait for perfection – just begin!
Your Well-Being • Be mindful of what you eat • Schedule in planning for foods and physical activity daily • Remember work – life balance • Take time to play, sleep, laugh! • Short breaks to breathe / refresh