2012 YMCA Brown Bag Series
Sponsored by SARMC
Presented by Treasure Valley Family YMCA
2012 YMCA Brown Bag Series
Summary of Presentations
Re-Think your Drink
Super Foods
Walk your Way to Fitness
Diabetes Awareness
Life Balance
Healthy Holidays
What I Learned
• Experience speaking in front of groups
• Adjust programs for different audiences
• Use of visual aids (Rethink your Drink
Display)attract people
BARRIERS: finding ways to motivate
employees to attend
Re-Think Your Drink
Soft Drink Consumption on the Rise
• Sugary drinks are a major contributor to the
obesity epidemic.
 Before 1950’s
 1960’s
 1990’s
 2011
6.5 oz. bottle
12 oz. can
20 oz. plastic bottles
1.25 liter (42oz.)
For Example…
Ideas - Low Sugar Drinks
Infused water (spa water)
– Sliced citrus fruits or zest (lemon, lime, orange, grapefruit)
– Crushed fresh mint or other herbs
– Peeled, sliced fresh ginger or sliced cucumber
Tea
• Black or green, caffeinated or decaf, leaf or herbal, hot or
cold, tea is an excellent choice for a calorie free beverage.
Coffee
• Coffee is calorie free, as long as you don't load it up with
cream and sugar.
Super Foods
What Are Super Foods?
• Minimally processed foods that provide
your body with the maximum amount of
nutrition.
• Contain high amounts of phytochemicals.
• Rich in vitamins, minerals and other
nutrients.
• Can be eaten each day without consuming
too many calories.
Benefits of Super Foods
Reduce the risk of or manage several
health issues, including:
– Obesity
– Cancer
– Heart and cardiovascular disease
– Type 2 diabetes
– Gastrointestinal health
– Osteoporosis
– Eye health
Benefits of Super Foods
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Strengthen your immune system
Fight free radicals
Reduce the risk of cancer
Keep your heart healthy
Feel better
Boost your metabolism and help in weight
management
Final Word
Fruits and vegetables are crucial when you look
for “special foods” or Super Foods. Try to
include them in your diet on a daily basis; they
can help you prevent or control many health
problems.
• Incorporate a variety of foods into your diet
• Eat fresh and unprocessed as often as possible
Walk Your Way
To Fitness
Get Up and Move!
.
Health Benefits of Walking
Advantages of Walking
for Fitness
Tips for Starting
Stick With It!
Make It a Habit
Benefits of walking
Tips for developing your new habit
Tips
• Cultivate companionship.
• Count the miles.
• Vary your routine.
• Join a fun walk/run.
You’ll Be Glad YOU Started!
Remember, once you take that first
step, you’re on the way to an
important destination – better
health.
DIABETES AWARENESS
NATIONAL AWARENESS MONTH
NOVEMBER 2012
WHAT IS DIABETES?
• Blood glucose levels are above normal
because the body does not produce or
properly use insulin.
• Insulin is a hormone that allows the
body to use glucose for energy. The
body produces glucose from the food
we eat.
TYPES OF DIABETES
Type 1 Diabetes
• Usually diagnosed in children and young adults
Type 2 Diabetes
• Most common form
• Most often diagnosed in adults
Gestational Diabetes
• Diagnosed during pregnancy
DIABETES STATISTICS
• Nearly 26 million children and adults in the
United States have diabetes.
• Another 79 million Americans have
prediabetes and are at risk for developing type
2 diabetes.
• The American Diabetes Association estimates
that the total national cost of diagnosed
diabetes in the United States is $174 billion.
WHAT CHOICES ARE YOU MAKING?
Life Balance
Life Balance?
Today’s world requires the strength
and stamina of a marathon!
Life Balance Wheel
Life Planning
Spirituality
Family
Health
Recreation
Work
Development
Social
Where to Start
Be clear of your priorities
Be decisive
Learn to say no!
Start small
Have patience
Be present
Your life balance is unique to you and
is not universal.
Most Important Things to
Simplify in Your Life
• Your Possessions
• Your Debt
• Your Time Commitments • Your Words
• Your Goals
• Your Screen Time
• Your Negative Thoughts
• Your Multi-Tasking
Life Balance is a Journey,
Not a Destination
Enjoy the process!
Presented by
Treasure Valley Family YMCA
Sponsored by
Time to pay special attention to your
health.
TRAVEL SAFELY
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Have an itinerary.
Leave early.
Take breaks every 2-3 hours.
Keep your cell phone charged and handy.
Stick to main roads and highways.
Plan for a flat tire or car trouble.
Check weather and road reports.
Pack a car emergency kit.
HOME SAFETY
• Don't use generators, grills, or other gasoline- or
charcoal-burning devices inside your home or
garage.
• Check your smoke detector and carbon
monoxide detector once a month, and replace
batteries twice a year.
• Detect Carbon Monoxide. Carbon monoxide, an
odorless gas, kills people in the winter when
furnaces and heaters are turned on.
• Ventilate. Clean out fireplaces and make sure
fireplaces, heaters, and stoves have proper
ventilation.
HOME SAFETY – Trees &
Decorations
• Check for freshness when buying live trees.
• Setting up a tree at home, place it away from
heat sources, such as fireplaces, vents, and
radiators.
• Buying an artificial tree, look for the label "Fire
Resistant."
• Decorating a tree in homes with small children,
take special care to avoid sharp, weighted, or
breakable decorations.
RULES OF FOOD SAFETY
CLEAN
• Wash hands with warm water and soap.
• Wash food-contact surfaces with hot, soapy
water after preparing each food item.
• Rinse fruits and vegetables thoroughly under
cool running water and use a produce brush
to remove surface dirt.
• Do not rinse raw meat and poultry before
cooking.
RULES OF FOOD SAFETY
CHILL
• Keep your refrigerator below 40°F and
refrigerate foods properly. Germs can grow in
many foods within 2 hours unless you
refrigerate them.
• Refrigerate leftovers and takeout foods within
two hours.
• Set your refrigerator at or below 40°F and the
freezer at 0°F.
• Thaw frozen food safely in the refrigerator,
under cold running water, or in the
microwave—never at room temperature.
GIFT YOURSELF GOOD HEALTH
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Stay active.
Eat healthy.
Manage holiday finances.
Get your zzzzz’s.
Manage stress levels.
Slow down and have fun!
Show your gratitude.
FIT IN FITNESS
• Set aside the same time each day for fitness even if it’s just a 10 minute walk at lunch.
• Recruit a partner. Depending on one another
will make a difference in consistency.
• Focus on fun. If it’s not fun, it’s easy to drop the
activity.
TAME TEMPTATION
• Eat a lighter lunch if you snack in the morning.
• Go for a walk over your lunch break to burn
some calories.
• Contribute a low-calorie dessert or some fresh
vegetables to the treat table.
• Nibble on fresh fruit before rich desserts.
• Drink more water.
• Cut portions in half or less.
• Limit sampling.
SLOW DOWN
• Slow down
Gather with like-minded people and friends, and
connect with others outside yourself.
• Have fun
There is nothing like some good laughter, and even
better, do it in the fresh air.
• BREATHE
• Show your gratitude
Focus on the real meaning of
the holiday, the joy of family
and friends and the spirit of the
season.
Gratitude
Take Time to Show Gratitude
What are you most grateful for?
1. _______________________________
2. _______________________________
3. _______________________________
Appreciation
Being Able to Say Thank You