2012 YMCA Brown Bag Series Sponsored by SARMC Presented by Treasure Valley Family YMCA.

2012 YMCA Brown Bag Series

Sponsored by SARMC

Presented by Treasure Valley Family YMCA

2012 YMCA Brown Bag SeriesSummary of Presentations

Re-Think your DrinkSuper FoodsWalk your Way to FitnessDiabetes AwarenessLife BalanceHealthy Holidays

What I Learned• Experience speaking in front of groups• Adjust programs for different audiences• Use of visual aids (Rethink your Drink

Display)attract peopleBARRIERS: 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 6.5 oz. bottle 1960’s 12 oz. can 1990’s 20 oz. plastic bottles 2011 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 FoodsReduce 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• 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 WordFruits 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 WayTo Fitness

Get Up and Move!.

Health Benefits of Walking

Advantages of Walkingfor 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 AWARENESSNATIONAL 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 adultsType 2 Diabetes• Most common form• Most often diagnosed in adultsGestational 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 WheelSpirituality

Health

Work

SocialDevelopment

Recreation

Family

Life Planning

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 Time Commitments

• Your Goals

• Your Negative Thoughts

• Your Debt

• Your Words

• Your Screen Time

• Your Multi-Tasking

Life Balance is a Journey,Not a Destination

Enjoy the process!

Sponsored by

Presented byTreasure Valley Family YMCA

Time to pay special attention to your health.

TRAVEL SAFELY

• 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 SAFETYCHILL• 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

• 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 downGather with like-minded people and friends, and connect with others outside yourself.

• Have funThere 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