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Life’s Little Instructions for Healthy Living

Life’s Little Instructions for Healthy Living. Heather Coggins, MPA, RD, LD, CDE. What do you want to know from the RD?. First and For most: You are what you Eat!. Which one do you want to be?. What am I going to do to help you lose weight, be healthier, etc?. Absolutely Nothing!.

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Life’s Little Instructions for Healthy Living

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  1. Life’s Little Instructions for Healthy Living Heather Coggins, MPA, RD, LD, CDE

  2. What do you want to know from the RD?

  3. First and For most: You are what you Eat! Which one do you want to be?

  4. What am I going to do to help you lose weight, be healthier, etc? • Absolutely Nothing! You have to make up your mind that this is what you should do! I can do all things through Christ who gives me strength. Philippians 4:13

  5. Taking Things Away Your choice…your desired outcome!

  6. If you can’t pronounce the words in the ingredient list; you probably shouldn’t eat it! Eat foods most like they were created for your consumption…you can’t slaughter a pig and get a hotdog, Spam, or sausage!!!

  7. Who’s heard don’t eat anything white? White foods to limit white foods to Enjoy Skim milk White beans Parsnips Swiss cheese Yogurt Onions Garlic • White bread • White rice • White sugar • Pasta • White potatoes

  8. Change one habit at a time • Start eating breakfast- the most important meal of the day • Start walking 10 minutes each day • Start substituting a bottle of water for 1 soda each day • Try one new food each week to increase variety to get all the nutrients you need • Start a food/exercise journal • Read your food label and stick to the portion listed on the label Start where YOU are!!!

  9. Cholesterol HDL-Good LDL-Bad

  10. Omega-3 Fatty Acids What they do Where they are Flaxseeds Walnuts Canola oil Salmon Sardines Mackerel • Lubricate from the inside out • Decrease inflammation

  11. Should you take a supplement? • If you eat a variety of foods from all food groups you do not need a supplement • If you are clinically deficient in any nutrient you should take the supplement ordered by your physician. • Supplements are not regulated • Supplements only contain the things in foods we have identified • If you want to take a supplement choose a multivitamin supplement not individual supplements as they can be toxic. • Often times the vitamin/mineral we supplement is best utilized with other substances in the food that is a good source such as Calcium and lactose in milk Eating a variety of foods will allow you to get all the vitamins and minerals necessary for life. God provided us with all the nutrients we need in the foods He created for our consumption. GOD KNOWS HOW TO FEED HIS CHILDREN!

  12. Get Moving!

  13. “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” Edward Stanley, Earl of Derby, British Statesman, The Conduct of Life Address at Liverpool College, December 20, 1873

  14. How Much exercise? • 30 minutes of moderate to vigorous activity each day • 150 minutes each week • You should be able to walk and talk but not whistle or sing a song! 60 minutes of strolling 6 minutes of sprinting

  15. Exercise is the fountain of youth Exercise stimulates muscle growth, moderates insulin and blood sugar uptake, increases HDL production, moderates immune function, and suppresses inflammation. Some is good; more is better!

  16. The new refurbished tractor

  17. Remember, it is sin to know what you ought to do and then not do it. James 4:17

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