Fit While You Sit and Nutrition TipsPRESENTED BY:

KATIE KAGE AND SABRINA HATTAR

Nutrition 411: The BasicsKATIE 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

1. Balancing calories

2. Foods to increase

3. Foods to reduce

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Evidence

Balancing Calories Enjoy your food,

but eat less

Avoid oversized portions

Physical activity

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Enjoy — but eat less!

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“Your stomach shouldn’t

be a waist (waste) basket.” 

~ Author Unknown

Eat until “satisfied,” not “stuffed”

20

It takes about 20 minutes for your stomach to tell your brain you’re full

20

20 min

utes

21

Downsize Portion Sizes

The bigger the portion, the more people tend to eat

22Physical Activity is Important at Any

Weight

How much WEEKLY physical activity 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)

23

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

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Eatmore

nutrient-densefoods

Nutrient-dense foods andbeverages 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

Fill half your plate with fruits & veggies

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30Pick a variety of vegetables from each

vegetable subgroup

31

At least half your grains should be whole grains

32BranEndosperm

Germ

Whole grains contain the entire grain seed or “kernel”

Which bread is highest in WHOLE grains?

A. INGREDIENTS: enriched wheat flour, water, high fructose corn syrup, molasses, wheat, bran ...

B. INGREDIENTS: whole wheat flour, water, brown sugar ...

33

Switching to fat-free or low-fat (1%) milk makes a difference!

Whole 2% 1% Fat-free

165 calories

125 calories

100calories

85calories

Calories saved 40 65 80

34

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

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Limit foodshigh 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

Ages

2+

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 sugar-sweetened beverages

Consume smaller portions

Substitute water, unsweetened coffee and tea, and other beverages with few or no calories

41

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I’m going to die anyways….might as well do what I want while I’m here…..right?

“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

Postpone eating until you are moderately hungry

Differentiate craving from the urge to eat for emotional reasons

Give yourself permission to eat what your body craves

Say yes to food appropriately

Say no to food appropriately

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

Taste every bit of what you are eating

Ask yourself frequently whether you’re still hungry

Turn off your mind to chatter about food and tune in to physical feelings

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

Feel comfortable eating all the food on your plate and more

Stay connected to your body and eat with awareness

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

DeskercisingSABRINA 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/computerworkstations/checklist.html

Ergonomic evaluation: contact HR to schedule 351-2718

Simple Stretches for a Healthier You

The following stretches are a suggestion only. Always seek the approval of a qualified doctor

before starting any new exercise.

WARNING

Neck

Side of neck:1. Sit or stand with arms hanging loosely at sides2. Turn head to one side, then the other3. Hold for 5 seconds, each side4. Repeat 1 to 3 times

Side of neck1. Sit or stand with arms hanging loosely at sides2. Tilt head sideways, first one side then the other3. Hold for 5 seconds4. Repeat 1-3 times

Back of neck1. Sit or stand with arms hanging loosely at sides2. Gently tilt head forward to stretch back of neck3. Hold 5 seconds4. Repeat 1-3 times

WRIST EXTENSOR1. 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.

WRIST FLEXOR1. 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 seconds5. repeat three to five times with

each arm.

Wrists

Carpal Tunnel RelieverCarpal 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 arm1. Stand or sit and place right hand on left shoulder2. With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds3. Repeat on other side

Shoulder, middle back, arms, hands, fingers, wrist1. Interlace fingers and turn palms out2. Extend arms in front at shoulder height3. Hold 10 to 20 seconds, relax, and repeat

Shoulder SpinA 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 CIRCLES1. In a smooth, continuous motion, make a

circle with your shoulders2. 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.

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.

Upward Stretch

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 StretchThis 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

Ankles1. Sit or Stand and hold onto something for balance2. Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise.3. Repeat on other side

Relaxes hamstrings, stretches calves, Achilles, and ankles1. Stand with feet shoulder-width apart2. Keep heels flat, toes pointed straight ahead3. Assume bent knee position (quarter squat)4. Hold 30 sec

Calves1. Stand a little way from wall and lean on it with forearms, head resting on hands2. Place right foot in front of you, leg bent, left leg straight behind you3. Slowly move hips forward until you feel stretch in calf of left leg4. Keep left heel flat and toes pointed straight ahead5. Hold easy stretch 10 to 20 seconds6. Repeat on other side *Do not bounce *Breathe deeply

Feet-Up Hamstring StretchThis 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.

1. Stand up straight.2. Exhale. 3. Inhale while relaxing the belly muscles. Feel your belly filling with air. 4. 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.

Just breathe

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 RaiserThese 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 SitThese 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 support2. 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 position4. Repeat with each leg 10-15 times.

The Silent Seat SqueezeSome deskercises can be kept completely under wraps, and this isometric glutes exercise is one of them.

1. While seated squeeze your glutes together2. Hold for 5-10 seconds, and release. 3. Repeat until the “agenda” wraps up or the

glutes tire.

The Seated Reverse CrunchThis 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 RideThis 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 WorkThis 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 Curl1. 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 DipsThis 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 UpsThis 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.”

ONE LAST THING:

Resources

http://greatist.com/fitness/deskercise-33-ways-exercise-work

http://www.webmd.com/fitness-exercise/features/exercise-at-your-desk

http://www.forbes.com/pictures/efkk45efdje/best-exercises-to-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

THANK YOU!!!!

KATIE

KATIE.KAGE@UNCO.EDU

351-1893

SABRINA

SABRINA.HATTAR@UNCO.EDU

351-2446