PAISBOA Wellness Expo and Symposium

1. PAISBOA Wellness Expo and Symposium July 23, 2014 Suzanne Smith, MS, CHES Wellness Coordinator Armstrong, Doyle, and Carroll, Inc.

2. Background • Since September 5, 2012 – Visited ~115 schools in PAISIG • Offerings: • Wellness-/health-related workshops • 30-90 minutes • Topics like “Eat This, Not That,” “Supermarket Smarts,” “Nutrition Labels 101,” “5-a-Day the Color Way” + more • At faculty/staff meetings, in-service days, etc. • Health coaching • Goal setting • Tips for reaching goals • How to conquer plateaus • One-on-one, 30-60 minutes per session • Can be on-site for whole/half day

3. Offerings, cont. • Group walks • Optional weekly/monthly group walks (e.g., lunchtime, before/after school) • Measuring walking routes on your school’s campus • Pedometers • Wellness offerings overview • 5-30 minute talks about all our wellness offerings (e.g., IBX reimbursements, programs to take advantage of, rewards program) • At faculty/staff meetings, in-service days • Health/Benefits fairs • Need help organizing one? I can help! • Scale + body fat % analysis with informational print-out

4. Offerings, cont. • On-site fitness center tour and overview • Equipment demonstrations • Exercise proper form, stretching basics, etc. • Goal-setting, custom/tailored fitness programs • Group exercise • Abs, stretching classes/instruction • Chair yoga • More? • Open for suggestions/recommendations

26. 8 Restaurant Foods to Avoid

27. 8 Restaurant Foods to Avoid 8. McDonald’s Premium Chicken Selects 830 Calories - 55 g Fat 7. Pepperidge Farm’s Roasted Chicken Pot Pie 1,020 Calories - 64 g Fat 6. Chipotle’s Mexican Grilled Chicken Burrito 1,107 Calories - 47 g Fat 5.Ruby Tuesday’s Bella Turkey Burger 1,145 Calories - 71 g Fat

28. 8 Restaurant Foods to Avoid 4. Quizno’s Chicken Carbonara 1,510 Calories - 82 g Fat 3. P.F. Chang’s Pork Lo Mein 1,820 Calories - 127 g Fat 2. Macaroni Grill’s Spaghetti and Meatballs with Meat Sauce 2,430 Calories - 128 g Fat 1. Outback’s Aussie Cheese Fries with Ranch Dressing 2,900 Calories - 182 g Fat

29. You Are What You Eat • Nutrition is the study of how our bodies use the food we consume to maintain optimum health. • Hunger vs. Appetite • Hunger: physiological need for food • Appetite: psychological need for food

30. What is a “Diet?” • The word, “diet,” is often misconstrued to have a negative connotation. • In actuality, a diet is simply a pattern of eating that includes the following: • What is eaten • How much is eaten • When food is eaten

31. Reasons Why We Eat… • The food was there! • Social (e.g., family events, celebrations, outings) • Emotions (e.g., frustration, sadness, happiness) • Stress • Nervousness • What else?

32. Factors That Affect Food Choices • Personal preference (It’s what I like!) • Convenience (It’s easy!) • Cost (It’s cheap!) • Cultural (That’s what we eat!) • Social (It was her birthday!) • Religious (It is the custom!) • Availability/Variety (Cupcakes at work!)

33. Nutrition Tips That Anyone Can Follow • Create a safe haven in your house. • Keep all junk food away so that you’re not tempted to sneak a snack late at night or while watching TV. • You can’t eat what’s not there, so stock your cabinets and fridge with healthy snack foods instead. • Eat frequently throughout the day. • Eat small(er) portions to keep your blood sugar levels stable. • Include some protein, complex carbohydrates, and quality fat in each small meal.

34. Nutrition Tips That Anyone Can Follow • Eliminate as many deep-fried foods as you can • They’re usually fried in hydrogenated or partially hydrogenated vegetable oil… which means trans fats are present! • Read the labels on food product packages. • Educate yourself about food ingredients, including what they are, and the consequences they might have on your body and health.

35. Nutrition Tips That Anyone Can Follow • Limit your consumption of white flour. • Foods like white bread and pastas are simple sugars that burn off quickly and leave you low on energy. • Aim for more whole-grain sources like breads and pastas made with whole wheat. You’ll feel fuller, have more long-term energy, and get more fiber! • When dining out or ordering fast food, ask for sauces, condiments, and dressings on the side. • This way, you can limit how much sugar and fat you consume.

36. Nutrition Tips That Anyone Can Follow • Rather than engaging in a “DIET,” focus more on simply improving your eating habits in general… what you eat has a direct impact on how you look and feel, not to mention overall health! • Drink plenty of water. • Water flushes out toxins and other impurities that you don’t want lingering in your body. • It also replenishes the fluids that help to lubricate the internal components of your body, helps improve skin texture, and reduces hunger.

37. Resources • American Dietetic Association: www.eatright.org • United States Department of Agriculture: www.usda.gov • What’s in the food you eat?: http://www.ars.usda.gov/Services/docs.htm?docid=17032 • Men’s Health: www.menshealth.com • Suzanne Smith: ssmith@adcbenefits.com