tiny stepsworkshopcei v1
TRANSCRIPT
Eating Healthy at Work
for
More Energy, Creativity, and Productivity
by taking
Nadaa Taiyab
February 17, 2015
Ground Rules• I’m not the food police!
• You’re not a bad person if you eat pizza (or a
good person if you eat kale).
• No judgment
Agenda
• 3 Keys to Healthy Eating at Work
• Tiny Steps
• How to build a habit
My Personal Story
• You're home
3 Keys
1. Eat lots of fruits and vegetables
2. Don’t skip breakfast or lunch
3. Cut down on caffeine and sugar
Brain Food
Phytonutrients & Fiber
Cereak with strawberries and
walnuts
Strawberries can ...
• Lower risk of heart attack
• Lower bad cholesterol
• Reduce inflammation
• Inhibit cancer
• Benefits to aging brain
1. Hannum SM. Potential impact of strawberries on human health. Critical Reviews in Food Science and Nutrition. 2014 Apr;144(4 Suppl):561S-566S.
2. Basu A et al. Strawberries decrease atherosclerotic markers in subjects with metabolic syndrome. Nutrition Research. 2010 Jul;30(7):462-69.
Walnuts can ...
• Keep brain healthy as you age
• Improves memory
• Lower risk of diabetes
• Help you lose weight
• Lower cholesterol
1. Poulose SM, Miller MG, Shukitt-Hale B. Role of walnuts in maintaining brain health with age. J Nutr. 2014 Apr;144(4 Suppl):561S-566S.
2. Haider S et al. Effects of walnuts (Juglans regia) on learning and memory functions. Plant Foods Hum Nutr. 2011 Nov;66(4):335-40.
3. Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014 Jun 4;100(Supplement 1):408S-411S.
4. Lee YJ et al. Nut consumption has favorable effects on lipid profiles of Korean women with metabolic syndrome. Nutr Res. 2014 Sep;34(9):814-20.
Guidelines
Don't
skip breakfast!
Green Smoothies
Greens
Liquid
Nuts
Fruits
Bowl of Berries
Guidelines
Don't
skip lunch!
Lunch Salad
Greens
Beans / Protein
Nuts / Seeds
Colorful Veggies
Dressing
Guidelines
Do eat
healthy snacks!
Fruit Snacks
Veggie Snacks
Veggie Dips
Nuts & Dried FruitGo for raw and unsalted nuts & bars with natural ingredients
Veggies with DinnerThis is what’s been missing in your life…
Grocery Shopping &
Meal Planning
Breakfast Lunch
Dinner Snacks Sugar & Caffeine
1. Shop on Sundays
2. Plan dinners for
the week
1. Green smoothie
2. Oatmeal w/ berries
& nuts
1. Salad w/ nuts and
beans
2. Make the healthy
restaurant choice
1. Cook at home 3
nights/week
2. Add veggies to
dinner
1. Eat a piece of fruit
and a Lara Bar /
Kind Bar
2. Veggies & dip
1. Remove sugary
snacks from office.
2. Drink more water.
