Fit While You Sit
and Nutrition Tips
PRESENTED BY:
KATIE KAGE AND SABRINA HATTAR
Nutrition 411: The
Basics
KATIE KAGE, PHD, RD, HFS
COORDINATOR OF FITNESS & WELLNESS
“It doesn’t matter where
you start, it only matters
that you start somewhere.”
Outline

Interrogation

Evidence

Memorandum of Rights

Closing Arguments

Appeals
Interrogation
1.
If you are overweight, losing just 5%
of your total body weight (or the
equivalent of 10 pounds for a 200-lb
person) can help lower your blood
pressure and improve blood fat
levels (triglycerides, low-density
lipoprotein [LDL] cholesterol, etc).
a. True
b. False
Interrogation
2.
When the nutrition label lists a
food and/or beverage as having
"zero" grams of trans fat, it may
still contain some trans fat.
a. True
b. False
Interrogation
3.
Your mother always told you to eat your
vegetables, but now that you are an adult,
just how much should you eat each day?
a. 1 cup (C)
b. 1½ C
c. 2 C
d. 2½ C
e. It depends on how many calories you eat in a
day
Interrogation
4.
At least what percentage of your daily
grain intake (bread, pasta, rice, cereals,
oatmeal, grits, tortillas, etc) should come
from whole grains?
a. 25%
b. 50%
c. 75%
d. 100%
e. None of the above
Interrogation
5.
Which of the following fats have
high levels of saturated fat?
a. Palm
b. Palm kernel
c. Coconut
d. Beef fat (lard and butter)
e. All of the above
Interrogation
6.
Which of the following is one
serving from the grain group?
a. ½ C cooked rice
b. Half of an English muffin
c. A DVD-size pancake
d. One slice of whole-wheat bread
e. All of the above
Interrogation
7.
Fresh foods are always
healthier than frozen or
canned foods?
a.
True
b.
False
Interrogation
8.
Reducing the amount of
cholesterol in your diet is the
best way to reduce your
blood cholesterol level.
a. True
b. False
Interrogation
9.
Eating after 8:00 PM will
make you gain weight
quicker?
a.
True
b.
False
Interrogation
10.
Health foods are better
for you.
a.
True
b.
False
The way you eat effects the way you
feel.
Evidence
Balancing
calories
2. Foods to
increase
3. Foods to
reduce
1.
16
Evidence
Balancing Calories

Enjoy your food, but
eat less

Avoid oversized
portions

Physical activity
17
Enjoy — but eat less!
18
Eat until “satisfied,” not
“stuffed”
“Your stomach
shouldn’t
be a waist (waste)
basket.”
~ Author Unknown
19
20
20 minutes
20
It takes
about 20
minutes for
your
stomach to
tell your brain
you’re full
Downsize Portion Sizes
The bigger
the portion,
the more
people
tend to eat
21
Physical Activity is Important at Any
Weight
22
How much WEEKLY physical activity 23
should adults do for substantial health
benefits?

2 hours and 30 minutes a week of moderate-intensive
activity (i.e. 30 minutes, 5 times/week)

1 hour and 15 minutes a week of vigorous-intensity
activity (i.e. 15 minutes, 5 times/week)
24
The average American adult
spends 8 hours in front of screen
per day.
25
Limit screen time or
watch and workout
Evidence
Foods to Increase

Make half your
plate fruits and
vegetables

Make at least half
your grains whole
grains

Switch to fat-free
or low-fat (1%) milk
26
Photo courtesy of National Cancer Institute
27
27
Eat
more
nutrientdense
foods
Nutrient-dense foods and
beverages include ALL:








Vegetables/fruits
Whole grains
Seafood
Eggs
Dry beans/peas
Unsalted nuts/seeds
Fat-free/low-fat milk/milk products
Lean meats/poultry
28
29
Fill half your plate with fruits & veggies
Pick a variety of vegetables from each
vegetable subgroup
30
31
At least half your grains
should be whole grains
Bran
32
Endosperm
Whole grains
contain the
entire grain
seed or
“kernel”
Germ
Which bread is highest in WHOLE
grains?
33

A. INGREDIENTS: enriched wheat flour, water,
high fructose corn syrup, molasses, wheat,
bran ...

B. INGREDIENTS: whole wheat flour, water,
brown sugar ...
Switching to fat-free or low-fat (1%) 34
milk makes a difference!
Whole
165
calories
Calories saved
2%
125
1%
100
Fat-free
85
calories
calories
calories
40
65
80
Evidence
Foods to Reduce

Compare sodium
in foods like soup,
bread, and frozen
meals ― and
choose the foods
with lower numbers

Drink water instead
of sugary drinks
35
Photo courtesy of National Cancer Institute
36
Limit foods
high in
sodium,
added
sugars, and
refined
grains
People ages 2 and older should
reduce daily sodium intake to less
than …
A.
2,300 mg or 1,500 mg, depending on
age/other individual characteristics
B.
2,300 mg or 3,000 mg, depending on
age/other individual characteristics
37
What is the serving size for 2,300 mg of
salt?
A.
1 Teaspoon
B.
1 Tablespoon
C.
¼ cup
38
Groups reduced to 1,500 mg

African Americans ages 2+

Adults ages 51+

People ages 2+
with high blood pressure,
diabetes, or chronic kidney
disease
39
Easy ways to reduce sodium

Check labels

Avoid adding salt (an
exception may be when
baking yeast breads)

Eat fresh foods, frozen
veggies

Request salt be left off
when eating out

Use other seasonings
40
Reduce sugar-sweetened
beverage intake:

Drink fewer sugarsweetened beverages

Consume smaller
portions

Substitute water,
unsweetened coffee
and tea, and other
beverages with few or
no calories
41
I’m going to die anyways….might as well do what I
want while I’m here…..right?
42
“Don’t dig your grave with your own knife
and fork.”
Memorandum Of Rights

You have the right to eat when you are hungry or have
a craving.

You have the right to choose foods you believe will
satisfy you.

You have the right to stay connected to your body and
eat with awareness and enjoyment.

You have the right to stop eating when you are full or
satisfied.
Eat when you are hungry or have
a craving

Identify hunger


Accept hunger as
beneficial
Give yourself permission to
eat what your body craves

Postpone eating until you
are moderately hungry
Say yes to food
appropriately

Say no to food
appropriately


Differentiate craving from
the urge to eat for
emotional reasons
Choose foods you believe will
satisfy you



Eliminate judgmental beliefs
about foods being “good”
or “bad”
Eat without guilt, shame,
fear, or anxiety
Look forward to food and
eating as pleasurable

Make food choices without
seeking others’ approval

Choose foods that will
benefit you and your body

Refrain from evaluating
food strictly from a
nutritional standpoint
Stay connected to your body and eat
with awareness and enjoyment

Postpone eating until you
are relaxed enough to
enjoy it

Turn off your mind to
chatter about food and
tune in to physical feelings

Taste every bit of what you
are eating


Ask yourself frequently
whether you’re still hungry
Look at your food often
and see what’s left on your
plate
Stop eating when you are full or
satisfied

Give your brain enough
time to register fullness



Feel comfortable leaving
food on your plate
Stay connected to your
body and eat with
awareness

Feel comfortable eating all
the food on your plate and
more
Identify the physical and
mental sensations that tell
you your stomach is full

Be in touch with sensations
of “enough”
Closing Arguments

All foods, in moderation, can fit into a healthy eating
pattern

Eat mindfully….we are not robots for a reason

Making your health a priority is you choosing to do your
part to live the longest, most fulfilling life you can
Deskercising
SABRINA HATTAR
Sit at your desk the right way
• Ensure chair is at the proper height to reduce strain on
your neck and back
• 90-90-90 position
– feet flat on the floor or on a foot rest and your knees and
hips bent at 90-degree angles.
– Keep your lower spine flat against the back of the chair to
maintain proper curvature. The chair will help keep the
rest of your back and neck erect in order to decrease your
chance of hunching forward, which can cause spasms in
the back and neck and lead to headaches.
– Arms bent at the elbows in a 90 degree angle and should
rest comfortably on the arm rests and/or desk top.
http://www.osha.gov/SLTC/etools/computerw
orkstations/checklist.html
Ergonomic evaluation: contact HR to schedule
351-2718
Simple
Stretches for a
Healthier You
WARNING
The following stretches are a suggestion only.
Always seek the approval of a qualified doctor
before starting any new exercise.
Neck
Side of neck:
1. Sit or stand with
arms hanging
loosely at sides
2. Turn head to one
side, then the other
3. Hold for 5
seconds, each side
4. Repeat 1 to 3
times
Side of neck
1. Sit or stand with
arms hanging loosely
at sides
2. Tilt head sideways,
first one side then the
other
3. Hold for 5 seconds
4. Repeat 1-3 times
Back of neck
1. Sit or stand with arms
hanging loosely at sides
2. Gently tilt head
forward to stretch back of
neck
3. Hold 5 seconds
4. Repeat 1-3 times
Wrists
WRIST FLEXOR
1. Extend your right arm in front
of you, palm down, elbow
straight.
2. Point your fingertips toward
the floor by bending at the
wrist.
3. Using your left hand, pull your
right palm toward you gently.
4. Hold for 20 seconds
5. repeat three to five times with
each arm.
WRIST EXTENSOR
1. Extend your right arm in front of you with
your palm up and your elbow straight.
2. Point your fingertips toward the floor by
bending at the wrist.
3. Using your left hand, pull the back of your
right hand toward you gently.
4. Hold for 20 seconds
5. Repeat three to five times with each arm.
Carpal Tunnel Reliever
Carpal tunnel syndrome
shouldn't catch up to you if
you repeat this simple move
every day.
1. Stand at your desk, and,
arms straight, place your
hand on the desk with
your fingers pointed
toward you.
2. Lower your body slowly
until you feel the stretch
(you won't have to go
far).
3. Hold for 15 seconds.
Repeat as needed
throughout the day.
Shoulders, Arms, and Back
Side of shoulder and
back of upper arm
1. Stand or sit and
place right hand on
left shoulder
2. With left hand, pull
right elbow across
chest toward left
shoulder and hold 10
to 15 seconds
3. Repeat on other
side
Shoulder, middle back, arms, hands, fingers,
wrist
1. Interlace fingers and turn palms out
2. Extend arms in front at shoulder height
3. Hold 10 to 20 seconds, relax, and repeat
Shoulder Spin
A good move for
flexibility.
1. Sit tall in your chair
and reach your left
hand behind your
back, between your
shoulder blades,
palm out.
2. Reach your right
hand up toward the
ceiling, bend it
down, and try to
touch your left hand.
3. If you can reach it,
great: Hold for 10
seconds. If not, grab
onto your shirt and
keep practicing.
4. Switch arms and
repeat.
SHOULDER CIRCLES
1. In a smooth, continuous motion, make a
circle with your shoulders
2. Raise them up toward your ears, pull them
together behind you, lower them to a
resting position, then roll them forward.
3. Repeat 10 times.
Upward Stretch
Elbows Back
1. Stand or sit up right, keeping your back
straight, head looking forward.
2. Place both hands on your lower back, fingers
pointing downward, elbows out to your side.
3. Exhale slowly while gently pulling the
elbows back, aiming to get them to touch.
1. Extend both hands
straight above your
head, palms touching.
2. Inhale, slowly
pushing your hands
upward, then
backward, keeping your
back straight.
3. Exhale and relaxing
from the stretch before
you repeat.
Sitting Spinal Stretch
This enhances both flexibility
and muscle strength.
1. Sit tall in your chair, and
stretch your arms toward
the ceiling.
2. Put your left hand on the
desk, grab the back of the
chair with your right hand
and twist to the right. Hold
for 10 seconds.
3. Release and raise your
arms toward the ceiling
again. Then repeat the
twist going the other way.
Hold for 10 seconds.
Ankles, Calves and Thighs
Relaxes hamstrings, stretches calves, Achilles,
and ankles
1. Stand with feet shoulder-width apart
2. Keep heels flat, toes pointed straight ahead
3. Assume bent knee position (quarter squat)
4. Hold 30 sec
Ankles
1. Sit or Stand and hold onto something for balance
2. Lift right foot and rotate foot and ankle 8 to 10 times
clockwise, then 8 to 10 times counterclockwise.
3. Repeat on other side
Calves
1. Stand a little way from wall and lean on it
with forearms, head resting on hands
2. Place right foot in front of you, leg bent, left
leg straight behind you
3. Slowly move hips forward until you feel
stretch in calf of left leg
4. Keep left heel flat and toes pointed straight
ahead
5. Hold easy stretch 10 to 20 seconds
6. Repeat on other side
*Do not bounce
*Breathe deeply
Feet-Up Hamstring Stretch
This move will help to ease
the hamstrings, lower back
and calf muscles.
1. Push your chair away
from your desk and put
a leg up on the desk.
2. Flex your foot and lean
forward slightly over
your leg while keeping
your back straight. Hold
for 10 seconds.
3. Point your foot, lean
forward and hold for
five seconds. Switch legs
and repeat.
Just breathe
1.
2.
3.
4.
Stand up straight.
Exhale.
Inhale while relaxing the belly muscles. Feel your belly filling with air.
After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and
rib cage expand.
5. Hold the breath in for a moment, then begin to exhale as slowly as possible.
6. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to
force out the remaining breath.
7. Close your eyes, and concentrate on your breathing.
8. Relax your face and mind.
9. Let everything go.
10. Do this for a few minutes and begin to feel calm and relaxed and ready to get to work.
More Aerobic
Office
Workouts
While you shouldn't give up on your home
or gym exercise routine, you can certainly
supplement it with exercises done at your
desk (and, on those extra-long workdays,
it's much better than doing nothing.) Here
are a few aerobic tricks to try during your
next break between tasks:
The Leg Raiser
These will build lower body
strength and are hardly
noticeable underneath the
desk!
1. Sit in your chair, extend
one or both legs out
straight in front of you
2. Raise the leg(s) up and
hold it for 5 or more
seconds.
3. Lower the leg(s) back
down, without letting your
feet touch the ground
4. Repeat 15 times,
alternating legs if doing
them separately.
Loop a purse or briefcase strap
over the ankle for added
weight.
Invisible Chair Sit
These chair squats will work
your core and lower body.
1. Lower your seat as far as it
will go.
2. Stand in front of your
chair with your feet a hip's
width apart. Place your
hands on your hips and
lower your butt until it's
just above the seat.
3. Sit down as slowly as
possible.
4. Do 20 repetitions.
To make it harder: reach your
hands overhead as if you were
holding a beach ball. If you're
really feeling steady, try it on
one leg.
One-legged squats
This exercise will work your core and lower
body. You can do it while waiting for copies, or
faxes.
1. Hold onto a chair, table or wall for support
2. Raise one leg (either in front or back) so
that all of your weight is on the other leg
3. Sit or squat body as low as you can go,
then return to a standing position
4. Repeat with each leg 10-15 times.
The Silent Seat Squeeze
Some deskercises can be kept completely
under wraps, and this isometric glutes exercise
is one of them.
1. While seated squeeze your glutes together
2. Hold for 5-10 seconds, and release.
3. Repeat until the “agenda” wraps up or the
glutes tire.
The Seated Reverse Crunch
This move targets the core, and inner
thighs.
1. Scoot forward so that you’re closer
to the edge of your seat than to
the back, and place your hands on
the armrests.
2. Put your knees together and slowly
pull them up off the ground as
close to your chest as you can get
them.
3. Hold, then slowly lower down. Try
to keep your back straight, rather
than rocking back and forth.
4. Repeat.
The Wall (Street) Sit
Wall sits are great for building leg and core
strength and endurance.
1. Standing with your back against the wall,
bend the knees and slide your back down
the wall until the thighs are parallel to the
floor.
2. Sit and hold this position for as long as
possible (goal 30-60 seconds-or up to 12
hours; the world record!)
For some extra burn, try crossing the right
ankle over the left knee, hold for 15-30
seconds, then switch!
The Magic Carpet Ride
This works your core and
arms.
1. Sit in your chair and
cross your legs. Pull your
feet onto the seat or
leave them stretched out
in front of you
2. Place your hands on the
armrests, and raise
yourself a few inches
above the seat
3. Hold for 10 to 20
seconds.
4. Rest for 30 seconds.
5. Repeat five times.
The Little Mermaid at Work
This improves flexibility and core
strength.
1. Sit upright in your chair.
2. Hold your right wrist over your
head with your left hand and pull
it, stretching your right side.
(make sure to keep your shoulders
down as you bend and tighten
your abs)
3. Hold for 10 seconds.
4. Return to upright posture. Take
hold of your left wrist over your
head with your right hand and
stretch the other way.
5. Repeat 10 times, alternating each
side.
The Stapler Curl
1. Seated or standing, take the
stapler in one hand with the
palm facing upwards.
2. Starting at the thighs, bend the
elbow and curl the arm up
towards the chest, just like a
regular bicep curl.
3. Hold for a second and then
lower the stapler back down.
4. Do 12-15 reps, then switch to
the other side.
Don’t have a weighty stapler? Try
using a filled water bottle or a
heavy change purse
Tricep Desk Dips
This is for upper-body
strength, and will help tighten
the backs of your arms.
1. With your back to the
desk, place your palms on
the edge of the desk on
either side of you.
2. Keeping your feet
together, bend at the
elbows and dip down a
few inches, (to a 90
degree angle) and then
push back up.
3. Do this 20 times.
Desk Push Ups
This will help to increase
upper-body strength.
1. Stand a yard or so away
from your desk, with your
feet together.
2. Place your palms on the
edge of the desk a
shoulder's width apart.
3. Lower your chest to the
edge of the desk, and
push back up. Remember
to exhale on the way up.
4. Do 20 times.
• Whenever possible stand rather than sit,
walk rather than stand.
• Walk during your lunch break. Some experts
say it's ideal to walk 10,000 steps a day -this can be five miles, depending on the
length of your stride.
• use a pedometer-- set a reasonable
goal for yourself
• Forget emailing your coworker a few cubes
over -- walk.
• Take the stairs instead of the elevator, or
just walk the stairs during a break-two at a
time if you need a harder workout!
Don't let fear of embarrassment keep you from exercising at work.
Chances are, your co-workers will admire your efforts rather than be
amused.
You might even get them to join you on a lunchtime walk or to help you
lobby for lunch-time group stretching sessions .
So what should you do if one of your co-workers finds you out of your
chair, two feet from the desk, stretched out on the floor?
"You could pretend you dropped a pen, but it's better to say,
'This feels great! Try it.”
Resources

http://greatist.com/fitness/deskercise-33-ways-exercise-work

http://www.webmd.com/fitness-exercise/features/exerciseat-your-desk

http://www.forbes.com/pictures/efkk45efdje/best-exercisesto-do-at-your-desk-2/
Health and Safety Festival

When: September 25th, 11:30AM-1:30PM

Where: Southwest UC Lawn

What: Free event promoting health and safety
awareness

Events

Bike Auction

Music

K-9 Demos

Donate Blood

Information Booths and FREE Goodies
Campus Recreation

Diet Analysis and Nutrition Consultation

Personal Training

Group Fitness Classes

Massage Therapy

Wellness Programming
KATIE
KATIE.KAGE@UNCO.EDU
351-1893
THANK YOU!!!!
SABRINA
SABRINA.HATTAR@UNCO.EDU
351-2446