Making Nutrition Work for YOU Mikayla Raleigh M.S. Applied Exercise Science GA Seretean Wellness Center ACSM CPT NSCA CSCS
First things First… Your perspective is your reality!
Attack the Food “Problem” from a Different Direction Don’t try to avoid weight gain , try to promote health maintenance. 80/20 Rule ● Eat mindfully- Consider the hunger scale ● Only splurge on favorites ● You should eat to feel your best! ●
Remember the Golden Rule: “Nothing tastes as good as being healthy feels.”
1. Misinformation Reasons People 2. Too much work 3. Cost Don’t Eat Healthy 4. Taste 5. Positive changes are slow to Eliminate the Excuses happen 6. Low self-motivation
What “Healthy” Means Focus on whole foods ● Vitamins, minerals, antioxidants ○ Promoting energy ● Fat and carbs aren’t BAD! ○ Looks different for everyone ● Lifestyle, not diet ●
Healthy IS Easy, Unhealthy IS NOT EASY HARD Having energy Being tired ● ● Feeling good Being sick ● ● Not having aches/pains Always hurting ● ● Having great skin Bad complexion ● ● Using free time to spend with Using free time to go to the ● ● friends and family doctor Being happy Not being your happiest self ● ●
Easy (and Tasty) Baking Substitutions USE applesauce, mashed banana, or pumpkin puree ● INSTEAD OF butter USE greek yogurt INSTEAD OF cream cheese ● USE dried fruit INSTEAD OF chocolate chips or candy ● USE honey or maple syrup INSTEAD OF sugar ● USE vanilla almond milk INSTEAD OF heavy cream ● USE black beans INSTEAD OF flour ●
Weekly Costs of Eating Healthy $65 Dinner: ● Breakfast: ● Minus Chicken (5.75 lbs).....$11.44 ○ Oatmeal…..$2.67 ○ snacks Broccoli…..$2.48 ○ Raisins…..$3.68 ○ Red Pepper…..$1.78 ○ Maple syrup…..$6.98 ○ Onion…..$0.79 ○ Cinnamon…..$0.98 ○ $54.11 Carrots…..$1.67 ○ Gallon of Milk…..$2.30 ○ Soy Sauce…..$1.62 ○ Lunch: ● Snacks: ● Whole Wheat Bread…..$2.88 ○ 3 m Trail Mix…..$4.98 ○ e Turkey…..$2.50 ○ a 6 l s d a a d y Bananas…..$1.23 a ○ s Cheese…..$2.22 y ○ a / w e e Protein Bars…..$2.50 k ○ Lettuce…..$1.48 ○ Peanut Butter…..$2.18 ○ Tomato…..$1.78 $3/meal ○ Mustard…..$0.98 ○ Veggie Chips…..$2.98 ○
Lifetime Costs of Eating Unhealthy Lost productivity at work ● Over $8 billion/year in the US ○ Average amount spent on healthcare each year ● $10,345 per American (in 2016) ○ Obese adults spend 42% more on healthcare costs than ● those at a healthy weight Moderately obese people more than 2x as likely to be ● prescribed medicine to manage health conditions
Did you know? -An investment of $10/person in improving health could save the US >$16 billion annually within 5 years!
Healthy Food Tastes Bad Have you actually given it a chance? ● Taste is acquired over time based on what you consistently eat. ○ Rice and chicken is not the only thing. ● Use spices/oil/butter to flavor- yes butter! ● Take time to savor ● Sugar is an ADDICTION! ● Takes average of 66 days to form a habit ● Process, not event ○ Not all or nothing ○
Enjoy the Journey. Positive change is slow to happen, but doesn’t mean it’s ● non-existent. Focus on who you want to BE, not WHAT you want to accomplish. ● Small changes have a compound effect. ●
Still think little things don’t make a big difference? O n e y e a r t o o l T o h n e g ? t i m e w i l l p a s s a n y w a y !
My Personal List Balsamic Vinegar ● of Yummy Maple Syrup ● Honey ● Flavors Apple Cider Vinegar ● Dijon Mustard ● If you have these ingredients, Rice Vinegar (gives a sweet ● you can make any taste) dressing/sauce/marinade!
The Final Reality Check... People don’t like to eat healthy because it requires them ● to take responsibility for their own health and well-being. It is called SELF-motivation for a reason. ● Everyone has the same 24 hours in a day, it’s all about ● priorities. 40 hour work week + 8 hours of sleep each night= 72 free ○ hours/week
“Life is too short to not feel great all the time.”
Recommend
More recommend
