DIET Is a Four Letter Word!
Instructions For A Less Stressful and Healthy
Lifestyle At Home And The Office
Presenter: Casey Wallen
Topics For a Healthy Lifestyle At
Home And At The Office
 The Three Phases of a Healthy Lifestyle:
 Healthy Eating
 Cardio Exercise
 Weight Resistance Training
 Tips To Stay Healthy and Reduce Stress At The Office
DISCLOSURE
 First, check with your doctor!!!!!
 Before beginning any diet, cardiovascular, weight
resistance training, or any exercise plan consult your
physician. There are many physical types and diseases
like high-blood pressure, diabetes, heart disease,
asthma, joint problems, and others that need to be
discussed with your doctor before this or any meal
and/or exercise plan is begun.
DIET IS A FOUR A LETTER WORD!
 Diets are temporary. Their results are temporary.
If you want to lose weight and keep it off you must
change your lifestyle. You can do this by adding
exercise to your lifestyle, and changing your eating
and diet habits. You must change your lifestyle to a
“Healthy Eating Lifestyle”!
 If you want to change any health condition (obesity,
high blood-pressure, diabetes, heart illness, back
problems, etc.) you need to make a lifestyle change.
9 Health Problems Related to Stress
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Obesity
Heart Disease (HBP, Cholesterol, Heart Rate, etc.)
Asthma
Diabetes
Headaches
Emotional - Depression/Anxiety
Gastrointestinal Problems
Alzheimer's Disease
Accelerated Aging
Stress Reliefs
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Massage
Meditation
Get enough sleep
Less alcohol/No smoking
Exercise/Diet
 Get Moving!!
 Eat the foods that keep you going instead of those that
make you lethargic.
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DISCOVER YOUR STRESS
RELIEF!!!
IT’S NEVER TOO LATE TO
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Healthy Eating
(You will never hear me say the word
“Diet”)
 Eat more to lose weight!
 You should be eating five to six small meals a day. Five to six
small meals day will have more benefits to your weight loss than
eating three big meals a day.
 Portion Size!! Approximately six ounce portions. Rule of thumb is
each portion should fit in the palm of your hand or be as big as your
fist.
 Will keep your body’s metabolism and energy levels even throughout
the day, which will burn more calories during the day and even while
you sleep.
 Will prevent you from getting that “full” feeling and hunger feeling as
during the day after a big meal wear off.
 Never eat after 8 or 9 pm.
Healthy Eating Cont.
 The six meals you will be having are:
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breakfast
mid-morning meal/snack
lunch
mid-afternoon meal/snack
dinner
evening meal/snack (Not after 9pm, if possible)
 If you choose to do five small meals a day instead of six, I would
remove the mid-morning or mid-afternoon meal/snack. It is hard
to eliminate the evening meal/snack since it is a longer time
between your dinner and breakfast meals.
Healthy Eating Cont.
 Each meal and snack should consist of:
 one low-fat/lean protein food
 one good carbohydrate.
 A green vegetable should be included in at least the
lunch and dinner meal, but can be included in more
during the day.
Healthy Eating - Beverages
 Drink your WATER!!
 You should be getting ZERO calories and ZERO sugar from
your main beverage! You should never drink your calories!!!
Beverage calories and sugar do not get absorbed by the body
easily and get turned into fat. They are empty calories.
 If you have to have that morning cup of coffee, make sure
you add fat-free cream and/or a sugar substitute. (10 pounds a
year)
 If you have to have a glass of iced tea at dinner, make sure it
is unsweetened tea and then add a sugar substitute.
 If you absolutely have to have a soft drink, drink a diet soda
instead of regular.
Other Beverage Options
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Chrystal Lite individual mix – 15 calories
Sugar-Free Juices
Lite Orange Juice (1/2 the calories and sugar)
Skim Milk (at the maximum 1%)
Fat Free or Low-Fat Smoothies, etc
“Free Day”
 Believe it or not, it is good to have one free day during the
week when you can eat what and how much you want.
(Try not to make it too, too much though.) By having a
“free day”, you are actually helping your body loose
weight.
 By having a “Free Day” to eat what you want and how
much you want, you will actually cause your body’s
metabolism to increase, thus increasing weight loss.
 It is also a psychological benefit in addition to
physiological.
How To Cook Your Meals
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NO FRIED FOODS!!!!!
Broiled
Baked
Boiled
Steamed
Grilled
Your Healthy Eating Food Chart
PROTEINS
Chicken Breast
Turkey Breast
Most Seafood & Shell Fish (*Highest
Protein/Lowest Calorie/Fat intake listed
below.)
*Tuna
*Salmon
CARBS
VEGGIES
Baked and Sweet Potatoes
Whole Wheat Bread
All Green and Leafy
Veggies
Carrots
Brown and Wild Rice
Wheat Pasta
Oatmeal
Mushrooms
Peas
Zucchini
*Flounder
*Shrimp
*Lobster
*Crab
*Trout
*White Fish
Fruit (apples, oranges, berries,
melons, peaches, pears, etc.)
Tomatoes
Yams
Squash
Beans (Protein & Carbs)
Fat-Free Yogurt
*Oysters
Lean Sirloin Steak
High-Fiber/Whole Grain Cereal
Whole Wheat Tortillas
Lean Ground Beef
Skim Milk (also protein)
Venison
Lean Ham
Low-Fat/Fat-Free Sandwich Meats
Turkey Bacon
Egg Whites
COOKING OILS
Egg Substitutes
Sunflower Oil
Low-Fat Cottage Cheese
Handful of Nuts (Almonds, Light Salt
Peanuts, Pistachios, Walnuts)
Beans (Protein & Carbs)
Natural or Sugar Free Peanut Butter
Flax Seed Oil
Olive Oil
Canola Oil
Peanut Oil (Moderation)
Cucumbers (Pickles)
Onions
SNACKS
Fat-Free Yogurt
Fat-Free Pudding
One Handful of Low
Salted Peanuts
One Tablespoon of
Natural Peanut Butter
Salsa
Whole Wheat Tortilla
Chips
Handful of Pretzels
Sherbet
No Sugar Added
Fudgesicles
A Little Dark Chocolate
Non/Low Fat
Desserts/Snacks
Just Say “NO!” Know Your
Substitutes!
"NO!" Foods
Substitute
Sugar
Sugar Substitutes (ex. Splenda®, Sweet n Low,
etc.)
High Fructose Corn Syrup
None - read your labels
Fast Food
Salads, Grilled Chicken, Lean Roast Beef, etc.
French Fries
Apple Slices/Fruit Cup
Mayonnaise
Mustard, A-1, Heinz 57, No-Fat Mayo, others
Mayo Based Salad Dressings
Italian, French, Vinaigrette Salad Dressings; also
Fat-Free Dressings
Whole Milk
Skim Milk; 1% If Necessary
Cheese
Fat Free/Low Fat Cheese
Butter
"I Can't Believe It Is Not Butter"® Spray
Sour Cream
Other Low Calorie Sauces or Seasonings
White Bread
Whole Wheat Bread
Soft Drinks, Sweet Tea, Coffee w/Sugar
and/or Cream, Juices w/Sugar
WATER; Diet Soft Drinks, Unsweet Tea w/Sugar
Substitute, Coffee w/Sugar Substitute and Non-Fat
Cream, Sugar Free or Lite Juices (All of these drinks
no more than one per day.)
Salt/Sodium
Try to reduce as much as possible.
Chocolate/Candy
Dark Chocolate/Sugar Free Candy
White Rice
Brown or Dirty Rice
Pasta
Wheat Pasta
Calorie Counting
 Here is one plan:
 1) Take your body weight and multiply that number by 15. That gives you
your maximum total calorie intake per day to maintain your current body
weight.
 2) Reduce your daily calorie intake by 500 calories a day = 1 pound lost
per week. Reduce by 750 calories a day = 1.5 pounds lost per week
 This formula is calorie intake only and does not include the calories you
will burn a day doing your cardio and resistance training exercises. These
calories burned a day will increase the amount of weight lost per week.
 Remember a body needs a minimum of 1000 to 1500 calories a day
(depending on body build and muscle mass). Do not reduce your calorie
intake to less than the minimum your body needs. Also, once you begin
to lose weight, you will get to points in your calorie counting plan that
you will have to adjust your plan accordingly by re-calculating your body
weight formula (#1 above).
Exercise/Workouts (Weight Resistance
Training and Cardio)
 A Healthy Eating Lifestyle is just one of the three
steps to a total healthy lifestyle. The other two are
weight training and cardiovascular exercise (aerobics,
biking, walking, etc.). All three steps encompass your
Total Healthy Lifestyle.
 NO EXCUSES!!!!
 www.realbuzz.com/articles/overcoming-exerciseexcuses/
Exercise/Workouts (Weight
Resistance Training and Cardio)
 You will need to do some type of cardio exercises (walking,
running, aerobics, etc.) three to five times a week at a
minimum of 20 – 25 minutes a day.
 Alternate between different cardio exercises if you are
able.
 Encompass what is fun to you in your workouts (walking,
tennis, swimming, bike riding, etc.)
 Chores count – Gardening, cleaning the house, working
outside will give you some moderate exercise.
Exercise/Workouts (Weight
Resistance Training and Cardio)
 Weight resistance training should be done at least
two to three times a week. This could be nautilus,
small free weights, resistance bands, body weight
exercises, EXERCISE BALL.
 When doing cardio and weight resistance training,
never do the same workout two days in a row.
Exercise/Workouts (Weight
Resistance Training and Cardio)
 Cardio - this can be as simple as increasing your walk by
one minute from your last walk, or increase the incline or
speed by 1%.
 Weight training can be as simple as changing the exercises
you do each workout, increasing the weight by 2 pounds,
or even adding one additional repetition to each exercise.
 If you keep doing the same exercises, for the same amount
of time at the same speed, time or resistance, your body
will begin to get used to it and burn calories at a slower
rate. By changing things up with each workout, your body
will burn calories at a higher rate.
Exercise/Workouts (Weight
Resistance Training and Cardio)
 Women you too need to do resistance or weight
training. Don’t worry; you will not end up looking like
a body builder. Even if it is using light hand weights
of two to five pounds, weight resistance training
needs to be done. It is a vital part of keeping healthy
and burning even more calories and loosing even
more weight.
 It will also increase bone density as you get older.
Exercise/Workouts (Weight
Resistance Training and Cardio)
 Question:
 Do you more calories throughout the day by doing cardio or
weight resistance training?
 Answer: Weight resistance training will make your body
burn more calories throughout the day and while you
sleep. Weight training increases your metabolism rate,
which allows your body to burn calories at a higher rate
through the day and night than if you were not doing any
resistance training.
Tips To Keep Your Healthy Lifestyle
At The Office
 Take some healthy snacks with you to work to keep in your office,
desk, and/or break room.
 Some healthy quick snacks you can take to work, school, or at
home:
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Apple or banana slices w/low fat peanut butter
Carrot & celery sticks w/Fat Free Dressing
Cottage cheese w/fresh fruit
Dry cereal w/dried fruit
Protein or meal replacement bars
Granola w/skim milk & a banana
Fat Free pudding & a Graham Cracker
Fat Free, Low Calorie Yogurt
Low fat peanut butter w/crackers
Fruit smoothies w/skim milk or sugar free fruit juice
Tips To Keep Your Healthy Lifestyle
At The Office
 Trail mix w/nuts and dried fruit
 Whole grain bagel w/low fat peanut butter & a low
calorie yogurt
 Whole grain crackers and fat free cheese
 Whole grain, low fat muffin
 100 calorie packs
 DRINK YOUR WATER THROUGHOUT THE DAY!!!
 Keep sugar free gum with you to fight off cravings.
Tips To Keep Your Healthy Lifestyle
At The Office
 NEVER EAT LUNCH IN THE OFFICE OR BREAK ROOM
 They will find you.
 At least walk to another part of the building or campus; me time
 Going out for lunch (or anytime when eating out):
 Fully read the menu and look for the healthy or healthier options.
 Don’t be afraid to ask for something prepared they way you want it.
 Order all sauces and dressings on the side, so you can be in charge of
how much you use.
 Stay off the fried sections of the menu and go to the salad, broiled,
grilled, etc. sections.
 Check out menus online and research their healthy options. Now what
you want before you get there.
Tips To Keep Your Healthy Lifestyle
At The Office
 Eating Out Continued:
 If getting fast food, know your healthy restaurant choices or
healthy options.
 Ex. Subway, Chick-Fil-A, Arby’s (sandwich only w/NO sauces), etc.
 Stay away from sides unless they have healthy choices like salad
or fruit options.
 Stay with wheat bread.
 If you have to eat a wrap, hold the dressings, stay light on the
cheese.
 Even if you go somewhere like Mexican, you can find healthy
choices.
 Do not fall to the temptation of what others are eating that are
with you. Focus on what YOU need to eat.
 Split a meal with someone.
Tips To Keep Your Healthy Lifestyle
At The Office
 Workout at work (basic exercises you can do):
 Use Exercise ball as your chair
 Walk during lunch - get a group that will walk with you during
your lunch hour.
 Take a quick speed walk during a break.
 Take the stairs and not the elevator.
 Use the restroom on another floor.
 Park far away from your office and walk.
 Stand up stretch and move around at least once a hour.
 Keep small hand weights or ankle weights at your desk, if
possible.
Tips To Keep Your Healthy Lifestyle
At The Office
 This is not only about a physical change, it is a mental
change. You have to change your mind, your attitude, your
bad habits before you can change your body. You change
your mindset to a new healthy one, your body will follow.
 Helpful websites:
 www.helpguide.org/life/healthy_eating_diet.htm
 www.get-thin-forever.com/blog/exercise/3-tips-to-fittingexercise-into-a-busy-schedule
 www.greatist.com/health/88-unexpected-snacks-under-100calories/
Welcome To Your New Healthy
Lifestyle!
 Questions?
 Casey Wallen
 cwallen@triad.rr.com
 cwallen@nationaleducation.com