HEALTHY DIET AND LIFESTYLE FOR EXECUTIVES

1. HEALTHY DIET AND LIFESTYLE FOR EXECUTIVES BY :- DR. S.R. IYENGER NANDINI S.P.

2. AN EXECUTIVE IS … • A person responsible for the administration of a business. • An employee in a top level management position; who has major decision making authority in an organization.

3. LIFESTYLE OF AN EXECUTIVE • Irregular and odd working hours. • Frequent traveling. • Long sitting hours with computer or in meetings. • Irregular sleeping hours. • Frequent dinning out. • Drinking alcohol or smoking due to work pressure or to entertain clients/ colleagues.

4. TRAVELLING – A HAZARD • Erratic schedules • Disorderly eating • Disturbed sleep • Digestive problems • Mental and physical fatigue • Poor performance at work • Family – work conflict

5. PROBLEMS FACED BY AN EXECUTIVE • Extreme work pressure to achieve goals to survive competition in business. • Irregular eating hours / Often no time to eat. • Stressful life. • Little time for family, recreation and self. • Eating fast food or junk food due to lack of time or easy availability.

6. HEALTH PROBLEMS OF AN EXECUTIVE • Anxiety • Depression • Gastrointestinal disorders • Pancreatic disorders • Liver problems • Obesity • Stress • Insomnia

7. SIGNS OF DEPRESSION • Persistent lack of energy • Irritability and mood swings • Recurring sense of hopelessness • Feelings of unworthiness or guilt • Recurrent early morning awakening or changes in sleep pattern • Lasting sadness • Continuing negative view of life • Overeating or loss of appetite • Inability to concentrate, poor memory • Inability to enjoy pleasurable activities

8. WARNING SIGNS OF STRESS • Shoulder, neck or back pain and / or other unexplained pain • Sexual dysfunction, infertility or menstrual problems • Headache and / or sweating • Teeth grinding • Chronic fatigue or insomnia • Upset stomach or heartburn • Irregular or elevated heart rate

9. WARNING SIGNS OF STRESS CONTINUE… • Skin problems / Hair fall • Poor concentration or forgetfulness • Speech or hearing difficulties • Overeating or not eating • Increased smoking, drug or alcohol use • Frequent colds or flu • Anxiety / Anger / Impatience / irritability

10. WHAT CAN BE DONE ? • Regularly visit a doctor for medical evaluation. • Eat healthy and visit a dietician for nutritional assessment and dietary consultation. • Reduce stress. If required visit a stress consultant. • Exercise Daily. • Give importance to self and quality of life.

11. HEALTH CHECK UP It must include : • General body check up • Blood sugar test • Blood pressure measurement • Kidney function tests • Lipid profile • Liver function test • E.C.G. • Weight measurement • Urine examination Necessary for early diagnosis of risk factor

12. REDUCE STRESS Ways of coping with stress : • Relaxation / Meditation • Relabeling situations with a positive outlook • Regular exercise • Humor • Strengthening or establishing a support network • Give more time for self Avoid stress to improve health, family life and work performance

13. PHYSICAL ACTIVITY Exercise can include : • Brisk walking • Jogging • Swimming • Cycling • Running • Outdoor games – Badminton, Squash, Tennis etc. • Aerobic exercises • Yoga Indulge in 45 minutes of daily exercise to increase your physical activity

14. EAT A BALANCED DIET Include food from each food group

15. FREE FOODS • Beans (green) • Broccoli • Cabbage • Cauliflower • Cucumber • Brinjal • Lettuce • Mushrooms • Radishes • Tomatoes / Tomato juice • Strawberries • Buttermilk, low fat • Milk, 1% milk fat • Soy milk • Yogurt, plain • Tea (without milk or sugar) • Lime water (without sugar) • Water Have plenty of these when hungry

16. Yogurt / Curd - low or non-fat • Fresh fruit / 100% fruit or vegetable juice • Egg white • Whole wheat or multi-grain bread / toast / roll / wrap with • Low-fat cheese, cream cheese, peanut butter or • Sugar free jam or jelly • Coffee, tea - served with nonfat or 1% milk • Breakfast cereals – muesli, oats, corn • Porridge FOOD SUGGESTIONS FOR BREAKFAST

17. FOOD SUGGESTIONS FOR BREAKFAST CONTINUE… • Poha • Idli / Dosa / Upma • Dhokla / muthiya / handva / Khaman (without oil and soda) • Chapati / Paratha with vegetable • Vegetable brown bread chutney sandwich

18. Salad with low-fat or fat-free dressing • Soups - vegetarian broth (without cream) • Sandwiches made with whole grain breads or wraps made with lean meats or low-fat cheese and vegetables • Lean meats, poultry, fish, tofu (Deskinned and steamed) • Include at least one vegetable freshly cooked (avoid cream) • Whole grain roll FOOD SUGGESTIONS FOR MEALS

19. FOOD SUGGESTIONS FOR MEALS CONTINUE… • Chapati / paratha / rumali roti (without oil / ghee) • Stuffed vegetable paratha (without oil / ghee) • Steamed rice • Dal and Pulses – Sprouted or cooked • Fresh fruit • Avoid desserts. If having, take small serving sizes.

20. HEALTHY DIETARY HABITS • Drink at least 10 glasses of water in a day. • Have 4 meals in a day. • Have a heavy breakfast and light dinner. • Avoid fasting and feasting · • Avoid too much of noodles, pasta and other maida preparations. • Oil + butter consumption must not exceed ½ lit. / month / person. • Use blend of oils or use oils in rotation. • Prefer chutney on bread instead of butter.

21. HEALTHY DIETARY HABITS CONTINUE … • Avoid adding table salt on salads, fruits, juice, buttermilk, curd etc. • Chew your food well. • Do not read or watch T.V. while eating. • Avoid aerated drinks.

22. LIFESTYLE MODIFICATIONS • Avoid alcohol. If cant avoid prefer red wine. • Eat something before taking a drink. • Quit smoking. • Quit all other forms of tobacco. • Avoid dark coffee or at least limit its use. • Use a staircase instead of lift. • Walk instead of using car for nearby distances. • Sleep early and wake up early. • Take your dog for a walk.

23. THANK YOU