Australia’s Healthy Weight Week Useful resources for ...healthyweightweek.com.au/wp-content/uploads/2017/02/Australias... · Australia’s Healthy Weight Week Useful resources for

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Australia’s Healthy Weight Week Useful resources for People with

Disability

Supported by The Department of Family and Community Services and Don’t DIS my ABILITY.

Adapted from the Dietitian’s Association of Australia’s (DAA) Australia’s Healthy Weight Week initiative by The Department of Family and Community Services, Ageing Disability and Homecare (ADHC) Dietitians, Speech Therapists, Physiotherapists and Therapy Assistants December 2013.Updated 2016 by DAA Disability Interest Group

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About the Program

Australia’s Healthy Weight Week (AHWW) is held in February to help kick-start the New Year with healthy eating and lifestyle habits. The campaign raises awareness of the importance of achieving and maintaining a healthy weight and a healthy lifestyle. It was reported that in 2011-12, 70% of adults with a severe or profound disability were overweight or obese which is 1.7 times higher than those without disability.1 Overweight and obesity in people with disability can worsen health outcomes and further decrease the quality of life which is already lower than the general population.1 In terms of economic cost, government expenditure on intellectual disability related services has been estimated at $3.361 billion annually.3

In 2011-2012 46% of people 15-64 years old with a severe or profound disability reported doing no physical exercise compared to 31% of people without a disability. Between 2007-2008 and 2011-2012 there was an increase of 6 percentage points of people with a severe or profound disability doing no exercise.1 DAA has developed the Australia’s Healthy Weight Week 10 Week challenge more accessible and adapted for people with a disability. The program aims to: - Improve the eating habits and physical activity levels of people with a disability, involving staff, family members and carers who are ideally placed to support them make healthy changes through encouragement, education and role modelling. - Create a supportive environment and provide resources for a healthy weight program with which group home staff are able to implement. - Improve the nutrition knowledge of people with a disability, their family and carers including providing visual, plain English educational nutrition information. 1. 4430.0 - Disability, Ageing and Carers, Australia: Summary of Findings, 2009. Australian Bureau of Statistics. 2009.

2. Doran CM, Einfeld SL, Madden RH, Otim M, Horstead SK, Ellis, LA, Emerson E. How much does intellectual disability really cost?

First estimates for Australia. J Intellect Dev Dis. 2012 Mar;37(1):42-9.

3. Heller T, McCubbin JA, Drum G, Peterson J. Physical activity and nutrition health promotion interventions: what is working for people

with intellectual disabilities?. Intellect Dev Disabil. 2011 Feb;49(1):26-36.

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Table of contents

How to run the Program 4 10 Weekly Challenges 6 Challenge Checklist 7 Week 1 Challenge: Keep a Food diary 8 Food and Physical Activity Diary 9 Week 2 Challenge: Eat Breakfast Everyday 12 Ideas for Breakfast 14 Week 3 Challenge: Choose low fat options 15 Ideas to choose low fat options 17 Week 4 Challenge: Do more exercise 18 Tips to do more Exercise 21 Community Physical Activity Options 23 Simple and Modified Activities 24 Week 5 Challenge: Choose healthy drinks 26 Tips to choose healthier drinks 27 Week 6 Challenge: Eat 2 fruit and 5 vegetables everyday 28 Community Gardens 31 Week 7 Challenge: Eat less treats 32 Ideas to eat less treats 33

Healthy Fundraising 34 Week 8 Challenge: Eat smaller serves 36 Portion Plate Guide 38 Week 9 Challenge: Drink less alcohol 39 Tips to drink less alcohol 40

Don’t lose your Standards Card 41 Week 10 Challenge: Ask for Help. Keep on going! 42 Certificate 45 Useful Websites 46 Appendix 48 Rewards for motivation 49 Australian Guide to Healthy Eating 51 Sample Healthy Eating Plan 52

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How to Run the Program

Australia’s Health Weight Week Champions are required to facilitate program at each site e.g. group home, day program, workplace or family. The Australia’s Healthy Weight Week Champions will be required to:

- Promote the project

- Recruit participants

- Obtain participant opinions and ideas on weekly activities and challenges

- Facilitate weekly challenges for participants to help them achieve the weekly goal using resources provided

- Encourage, motivate and role model the challenges

- Provide certificates to all participants at the end of the program

- Encourage continuation of program goals and achievements after completion of the project

Step 1: Promoting the Australia’s Healthy Weight Week Challenge. Display the summary page of the 10 Weekly Challenges a common area to discuss with potential participants, family, friends and other carers. Plan a time each week to discuss the challenge for the coming week, e.g. at breakfast time, morning snack, lunch or afternoon snack time. Successful weight loss occurs when small lifestyle changes are made gradually over time making changes easy to maintain. When promoting participation in the weekly challenges please promote flexibility. Encourage participants to choose the challenges that they want to do at the level they can do it. E.g. Increasing to 1 serve of fruit 5 days a week (instead of 2 serves everyday) may only be achievable and is a good goal to begin with for that challenge if eating fruit is not a usual habit. A challenge can be skipped if not relevant and another challenge can be put in its place. If you wish to promote Australia’s Healthy Weight Week and host a private event within your organisation e.g. a Healthy BBQ, Morning or Afternoon Tea, you can register your event online at healthyweightweek.com.au/. Posters, balloons and other promotion materials can also be ordered via the website. Step 2: Motivation Provide each participant with a Challenge Checklist to help keep track of weekly achievements. They can put a tick against each Weekly Challenge when they have made a change to their current habits and maintained the change or built upon it each week. Some participants may need a reward system if peer support or simply ticking off the box each week is not enough motivation. See How To Use a Reward Chart in the Appendix.

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Step 3: Increase your nutrition knowledge Check out the Australia’s Healthy Weight Week website healthyweightweek.com.au for accurate nutrition information to help you learn and talk to others about healthy eating during the weeks to come. You can also browse the Useful Websites. Also encourage families and other carers to visit the websites.

Step 4: Run the program. Each week discuss that week’s challenge, tips on making changes and share the resource material with participants, families, friends and other carers. Step 5: Present certificates Print, sign and present certificates, perhaps at a celebration BBQ and congratulate participants for their hard work for making changes even if they did not lose weight as their long term health will benefit from the changes they made.

Where to next?

At the end of the 10 Week Challenge encourage participants to go back and redo some challenges that they want to make more progress with on an ongoing basis.

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10 Weekly Challenges 1. Record a food diary.

2. Eat breakfast every day. 3. Choose low fat options. Full cream Low fat

4. Do more exercise. 5. Choose healthy drinks.

6. Eat 2 fruit and 5 serves of vegetables everyday.

7. Eat less treats. 8. Eat smaller serves. 9. Drink less alcohol.

10. Get advice from an Accredited Practising Dietitian.

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This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

__________’s Challenge Checklist Reward for getting __ tick(s) ________________________

Week

Challenge 1 2 3 4 5 6 7 8 9 10

Diary

Breakfast

Low fat options Full Cream Low Fat

Increase Exercise

Healthier drinks

2 fruit 5 vegetables

Eat less treats

Smaller serves

Drink less alcohol

Get the right help

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This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

Week 1 Challenge: Do a food diary for 1 week.

Choose to write or take photos of your food and drink.

Ask for help if you need to.

Think about what you could change from your diet. You can also write down the exercise you do.

When you have kept a food diary put tick in your Challenge Checklist.

Do a Food Diary every week or just once again at the end.

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This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

Completing a Food and Physical Activity Diary A food and activity diary can help to monitor food and drink consumed and physical activity levels and be used to track progress to assist with diet changes and health.

Instructions Make copies of the diary for each participant. Make entries at the time when the food or drink is consumed for accuracy. Write as much information about the food as you can e.g. type, brand, low fat. Write how much is eaten or drank. Using measuring cups and spoons, or weighing

food using kitchen scales is helpful to learn about portion sizes i.e. 1 cup of milk, 200g of chicken, 1 tablespoon of honey.

Describe the food and drinks. For example, Multigrain bread instead of bread or Corn

Flakes instead of cereal. Describe how the food was cooked or prepared e.g. fried, steamed, baked,

microwaved etc. Record activity levels and length of time being physically active in minutes.

- Low Level of Activity – slight increase in heart rate, breathing and sweating

e.g. normal walking - Moderate Level of Activity – increase in heart rate, breathing and sweating a bit.

e.g. brisk walk, a bike ride or any sort of active play - Vigorous Level of Activity – great increase in heart rate, “huffing and puffing” and

sweating a lot. e.g. running

Food and Physical Activity Diary Example

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Name …………………………… Date …………………

Time Type of food Amount consumed

Physical Activity

Other comments

Breakfast Drink

7am Porridge made on low fat milk + 1 banana tea- with milk

1 cup 200ml

Morning Snack Drink

10am Low fat yoghurt Water

200g 250ml

60 minutes swimming- low

Lunch Drink

12:30 Sandwich: Multigrain bread, avocado spread, salad lettuce, tomato etc, low fat cheese Water

2 slices bread 1 slice 250ml

20 minute walk to shops and back- low

Afternoon Snack Drink

3pm Apple Water

1 250ml

30 sitting dance to music- moderate

Evening meal Drink

7pm Mashed potato Steamed peas, corn, carrot, Steak- fried +lean Water

¾ cup 1.5 cups 120g 250ml

Supper/Dessert Drink

Low fat milk

250ml

30 minute brisk walk + backpack - moderate

During the night

Other comments

________________________________________________________________________________________________________________________________________________

Food and Physical Activity Diary

Name …………………………… Date …………………

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Time Type of food Amount consumed

Physical Activity

Other comments

Breakfast Drink

Morning Snack Drink

Lunch Drink

Afternoon Snack Drink

Evening meal Drink

Supper/Dessert Drink

During the night

Other comments

________________________________________________________________________________________________________________________________________________

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Week 2 Challenge: Eat breakfast everyday.

Eating breakfast helps with a healthy weight. Eating breakfast can make you more awake so you can

think better.

Eating breakfast can make you feel better.

Breakfast gives you the vitamins and minerals to be healthy.

Skipping breakfast can make you feel tired and cranky.

If you skip breakfast you might snack on poor food choices.

When you eat breakfast put a tick on your

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Challenge Checklist.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Ideas for Breakfast

High fibre or whole grain cereal with low fat milk and fresh fruit

Smoothie made with low fat milk, fresh fruit and low fat yogurt

Fresh fruit and yogurt with 1 grainy toast slice with spread

1-2 poached or boiled eggs on grainy or brown toast with

a piece of fruit

Omelette with vegetables (onion, mushrooms, spinach, tomato, capsicum, broccoli) and juice with the pulp.

Banana and peanut butter or strawberries and ricotta on toast

2 slices grain toast with toppings. Try avocado and tomato, baked beans, cheese and tomato, ham and tomato, smoked salmon and spinach

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants.

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Full Cream Low fat

Week 3 Challenge Change to low fat options. Eat low fat food to lose weight.

Swap 3 treats for low fat foods.

Full Cream Milk Low Fat Milk

Per 100 ml

Per serve

Energy 266KJ 532KJ

Protein 3.4g 6.8

Fat total 3.4g 6.8

- saturated 2.3g 4.6

Carbohydrate - sugars

4.8g 4.8g

9.6g 9.6g

Look for fat on the Nutrition Information Panel.

Choose the one with the lowest fat

Per 100 ml

Per serve

Energy 194kJ 388kJ

Protein 3.5g 7.0g

Fat total 1.4g 2.8g

- saturated 0.9g 1.8g

Carbohydrate - sugars

4.9g 4.9g

9.8g 9.8g

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When you have chosen 3 low fat options put a tick on your Challenge Checklist.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Ideas to choose low fat

s

Swap a chocolate for a handful of berries

Swap Caesar salad for a garden salad with low fat dressing

Swap fruit juice for 1 piece of fruit.

Swap fried eggs and bacon for poached eggs with T tomato mushrooms and spinach.

Swap chips for a boiled or microwaved baked potato.

Swap a schnitzel and chips for a grilled steak and salad.

+ Swap 4 slices of meat lovers pizza for

2 slices vegetarian pizza and a salad

or Swap a burger and chips with the lot

for a salad sandwich or wrap with lean meat.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants.

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Week 4 Challenge: Do More Exercise

Exercise will help you lose weight.

Exercise will help you to be fit.

Exercise makes you feel happy.

Exercise will help you to sleep better.

healthy 30 minutes everyday

For good health we need to do 30 minutes of moderate level exercise everyday.

Sweating breathing heart rate

Moderate level exercise will make you sweat a little, breathe more and make your heart beat faster.

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These are some types of moderate level exercise: Fast walking gardening swimming use weights dancing ride bike

60 minutes everyday

To lose weight, do more than 60 minutes of moderate level exercise

everyday.

High level exercise will help you lose weight faster.

Sweating breathing heart rate

High level exercise makes you sweat a lot, breathe even more and make your heat beat even faster.

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These are some types of high level exercises: basketball football running use weights wheelchair race

2 hours

Try not to watch TV or play on your computer, tablet or phone more than 2 hours a day.

go outside 15 minutes

Go outside for 15 minutes to get some sunshine on your skin for vitamin D.

When you have done more exercise put a

tick on your Challenge Checklist.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Tips to do More Exercise

Measure your activity levels with a pedometer or other electronic device. Aim to do at more than 10,000 steps or burn 1840 KJ a day.

Plan to exercise

Play a team sport

Go for a walk at lunchtime. It will give you more energy and help you concentrate.

Stairs lift escalator

Use the stairs instead of the lift or escalators.

Go dancing at the local club, restaurant or dance class. You can also do sitting dance.

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Do chores at home such as cleaning, washing, gardening, shopping.

Walk the dog.

Swap Swap going to the movies for a game of Ten Pin Bowling or lawn bowls.

Swap

Swap going to the café for a walk or game of tennis

Park further away or get off the bus a stop earlier to walk moreThis resource was

created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Community Physical Activity Options For People with a Disability

A companion card is available for carers for people with a disability to travel to venues and participate in activities without incurring the cost of a second ticket for their companion. For information on where they are accepted and how to apply visit http://www.companioncard.gov.au/ Some National Parks have paths and facilities that are wheelchair accessible can be seen at: http://www.environment.nsw.gov.au/NationalParks/Wheelchair.aspx. Companion cards are also accepted at National Parks. How about participating in a walking, running, swimming or cycling event? Check out these websites to get involved: http://www.runningcalendar.com.au/ http://www.eventlist.com.au/cycling/ http://oceanfit.com.au/oceanswims/ D-Ability.org is a website that provides links to many creative lifestyle options and is a true source of inspiration to achieving your personal goals no matter what your ability is. http://www.d-ability.org/main.php Different sports for people with a disability can be found at: http://www.dsr.nsw.gov.au/gatewaytosport/disabilitysport.asp

basketball football

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Other resources:

http://aaavic.org.au/

http://sport.vic.gov.au/make-sport-inclusive/access-for-all-abilities

http://www.wadsa.org.au/

https://www.dsr.org.au/sport-and-recreation.aspx

https://www.clearinghouseforsport.gov.au/knowledge_base/organised_sport/sport_and_government_policy_objectives/persons_with_disability_and_sport

http://disabilitytrust.org.au/services/community-services/sport-recreation/

http://www.sportingwheelies.org.au/

https://www.qld.gov.au/disability/out-and-about/playing-social-sport/

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

Simple and Modified Activities for People with a Disability

ACTIVITY HOW TO PLAY

Blanket Ride sit or lay one participant on a blanket and pull the blanket around the room.... wheeeee!

Balance Beam set a two by four on the floor and have participants walk on it

Do What I Say play music with catchy, rhythmic tunes, start with very simple everyday movements.... walking, running, stretching, twisting, bending, etc. First, just do the movements and have participants follow; later on say, "do what I say" and don't move at all... the participants must listen to your directions. So if you say, "jump up and down," everyone must jump up and down. (just like Simon Says).

Clapping to Music play music, participants and leader claps hand in rhythm to the music... add toe tapping, etc.

Freeze play a catchy tune. Participants walk around the room. When the music stops, the participants freezes and hold that position until the leader releases them. No one is out of this game. Play for fun. Continue the music and play more Freeze!

Circle Dancing play a tape, place the group in a circle and instruct the group to move to the right around in a circle. Then move to the left. Move movement and instructions can be added later.

Litter Bug Collage give participants a variety of materials like cloth scraps, felt, rug samples, yarn, string, buttons, computer disks, etc. Give them glue and wrapping paper and make a collage of his/her choice.

Collecting Things collecting hobbies are fun. They encourage participants to independently work on their hobby. Begin the group by talking about collecting things and what they may want to collect for a hobby. Suggestions include bottle caps, stones, leaves, flowers, milk caps, baseball cards, stamps, autographs, etc. Groups can collect similar objects and spend group time on hunts and on showing what they have collected from the previous week.

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Tin Can Alley set up some empty cans or plastic bottles of various sizes in horizontal row. First place them 5 feet away, then 10 and at increasing distances. You can mark point values on them. Put higher points on smaller objects. Give participants a ball and have them throw or roll the ball toward the cans. The cans do not have to fall over to count. Each turn consists of two tries.

Walks on a walk, always mix fun, challenges, excitement and movement. Play games as you go (follow the leader, don't step on cracks, freeze every time the leader says "freeze"). Tell stories. And sing!

Back to Nature walks Listen! How many sounds can you hear? Can you tell what's making the sound. Feel! How does the pine needle feel? Feel the brick. Feel the dirt. Does this leaf feel the same as that one? Sniff! What do you smell? Where is the smell coming from? Smell this flower. Look! Take a magnifying glass with you. Look at leaves, pine needles, flowers, bugs. Take along pictures of things to look for. Sssh! Take a silent walk. Be as quiet as you can and you may see some shy animals

Scavenger Hunt take a list of things to find in nature and see if group members can find it

Kite Flying with a good kite and a good wind, kite flying can be exciting and enjoyable for the participants and those just viewing.

Frisbee golf play a 9 hole or an 18 hole course indoors or outdoors. Targets can be simple to difficult depending on ability of participants. Participants can choose the targets or the leader can pre-set a course. Start the game by having each participant tossing a Frisbee at a target. Count the number of times each player tosses the Frisbee to hit the target. Lowest count wins that "hole." Play as a team, play individually. Set up a tournament. Play for fun.

Guided movement play music. Guide the participants to the following movements:

make yourself small like a seed and slowly stretch yourself as if you were growing into a sunflower. - Grow leaves and stretch in all directions. Imagine a leaf falling slowly to the ground. - Settle down with a sigh.

be silly and grin, then giggle, and finally laugh uncontrollably

Creative movement to music

play a record that participants like. Participants may start with simple movements. Leader may have others follow his movement. Encourage each to be creative and move freely to the music. Encourage large sweeping movements.

Marching to music play a march music or any music with a strong beat. March to the music. March together. March in different directions with everyone going their separate ways.

Balloon or beachball volleyball

play volleyball with regular rules or with modifications to meet the needs of the clients. (additional taps may be allowed by the serving team to get the balloon over the net; any number of hits may be allowed to get the balloon over the net; same player may hit the ball several times in succession, etc.)

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Table beachball sit around a table and bat the beach ball across the table. Try not to let the ball hit the ground. For competition, teams are composed of alternate seating of participants on a rectangular table. Leave the ends open.... that's the goal. Ball going through a goal is worth a point. With larger groups, add two or three table length wise.

This list is from http://www.recreationtherapy.com/tx/actindex.htm which has many other physical activity ideas to choose from and try.

Created by Gail Tomsic, Clinical Nurse Consultant, Disability Health Team, The Children’s Hospital At Westmead and Carin Clegg, Dietitian, The Department of Family and Community Services, Ageing, Disability and Homecare January 2013

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Week 5 Challenge: Drink Healthy

Water keeps you healthy.

Choose tap water to drink.

Water is cheap.

Water cleans your mouth after eating to keep your teeth healthy.

Water contains fluoride for strong teeth and bones.

When you have tried to drink healthy put a tick on your Challenge Checklist

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Tips to drink healthy

Breakfast Morning Snack Lunch Afternoon Snack Dinner

Have a drink of water at each meal and snack Use a large glass to drink water from. Use a small glass for juice, soft drinks, cordial and alcohol.

Have a glass, reusable bottle or jug of water near you all the time. Full Cream Low fat

Choose low fat milk.

Choose diet soft drinks or cordials

Put less and less cordial in the glass with more water

Try cold water, add ice, a slice of lemon, lime or mint This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Week 6 Challenge:

Eat 2 fruit and 5 serves of vegetables everyday.

Fruit and vegetables have vitamins and minerals for good health.

The fibre helps with easy, regular bowel motions.

or Add one more serve of fruit or vegetables.

A serve of fruit fits your hand.

A serve of vegetables is: 1 cup of salad or

½ cup of cooked vegetables. 1 cup ½ cup

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Aim for 2 pieces of fruit and 5 serves of vegetables everyday.

Try not to have more than 2 serves of fruit if you want to lose weight.

Learn to like fruit and vegetables:

Learn how it smells, feels and tastes.

Touch fruit and vegetables when helping with the shopping and cooking.

Grow fruit and vegetables at home or at a community garden.

It takes more than 10 tastes for your brain and tastebuds to learn to like it.

Keep trying new foods.

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When you have tried eating 2 fruit and 5 serves of vegetables put a tick on your Challenge Checklist.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

Community Gardens Near You

Getting involved in a community garden can have many benefits:

- Increase social interaction, meeting new people and feeling part of a something.

- Learn about how your food it is grown and how to grow fruit, vegetable and herbs.

- Learn about and try some new fruit and vegetable varieties.

- Get some exercise and sunlight for vitamin D.

- Relax in peaceful surroundings. - Learn about sustainability.

- Sucessful gardening can give pride and happiness

Raised garden beds make it easier for people in wheelchairs to participate. Some gardens also have an area where sections are paid for by community members who do not have a garden where they live so they can row their own produce. Check out a community Garden in your area: http://communitygarden.org.au

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitian using images from Boardmaker Plus Version 6.1.4

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Week 7 Challenge: Eat Less Treats

Treats are chocolate, crisps, cakes biscuits, fried foods, chips, donuts, icecream.

Treats can make you become overweight.

Eating less treats can help you lose weight.

Too many sweet foods can cause tooth decay.

When you have eaten less treats, put a tick on your Challenge Checklist.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Ideas to Eat Less Treats

Have treats only when it is a special occasion e.g. birthday party, special celebration.

Choose smaller serve sizes.

Avoid having treat foods in the house.

Choose healthy foods like fruit or low fat yoghurt instead.

Take a plate of healthy food to the party.

Give gifts of tea and coffee or a fruit basket.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Healthy Fundraising Ideas

Fruit basket raffle

Dances

Bingo

Fun runs or walks

Musical / performance or talent contest

Second hand book/CD sale

Car wash

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Healthy Fundraising Ideas Food Related Raffle off or auction tea and coffee gift baskets Raffle off or auction fruit and vegetables boxes Cookbook/Recipe book – collect recipes Fruit and vegetable drive e.g. apple drive Physical Activity Fun runs or walks Discos or themed dances e.g. latin, country music Sporting games. invite a local team hero to blow the starting whistle Jump Rope for Heart A-thlons e.g. bike, wheel, splash, skip, skill, walk, dance Car wash Sunscreen drive Events Talent contests Trivia Nights Fundraising Dinner Multicultural festival Markets: Trash & Treasure

Second hand books or CDs home grown vegetables

Fashion parade eg- Easter Hat, Melbourne cup Antique and vintage auctions Guessing competition Leisure, Culture and Arts Personalised calendars, diaries, greeting cards, water bottles, placemats and coasters, plates, mugs, T-shirts, aprons, tea towels, magnets Signature engraving of bricks or pavers Art and craft shows with home-made jewellery, candles or other decorative items Sell locally grown vegetables Sell seasonal flowers, bulbs, seeds or potted plants Themed dress down days eg floral shirt Friday Gift wrapping Singing telegrams

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare Dietitian and Therapy Assistant.

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Week 8 Challenge: Eat Smaller Serves Have smaller serving sizes at every meal and snack

Breakfast

Lunch

Dinner

Morning snack

Afternoon snack

Use smaller plates and bowls.

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Choose the entrée size. Main Entrée

Just have 1 course. You can leave food on your plate.

Ask for the smaller size

Share dessert.

When you have had smaller portions put a tick on your Challenge Checklist.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Portion Plate Guide

Size of serve compared to the person’s hand Protein

- Meat, chicken, fish, legumes (lentils, kidney beans etc), egg, nuts - size of palm of hand, about 80-120g

Starchy foods - potato, sweet potato, bread, cereals, rice, pasta - a bit less than fist size

Non- Starchy vegetables - ½ plate of salad or vegetables

Snack Serve Fruit The size that comfortable fits in the hand Dairy

- 250ml milk - 200g low fat yoghurt - 150g pot low fat custard

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians using the Portion Plate image courtesy of Meat and Livestock Australia.

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Week 9 Challenge:: Drink less alcohol If you drink alcohol:

Have at least 2 days with no alcohol each week. Have no more than:

2 standard drinks per day for women. 2 standard drinks per day for men.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Tips to Drink less alcohol

Use a smaller glass. Light beer

Choose ‘light’ beer instead of normal beer.

Have water after each alcoholic drink.

Choose ‘Diet’ drinks as a mixer.

+ + Try a wine spritzer: add soda water and fruit to

0wine.

When you have drunk less alcohol put a tick on your Challenge Checklist.

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians, Speech Therapist and Therapy Assistants using images from Boardmaker Plus Version 6.1.4

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Standard Drinks Foldable Wallet Card

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Week 10 Challenge: Ask for the right help. Keep on going!

Keep a food diary.

see change

See what you have changed.

see

Be happy for making a change.

okay

It is OK if you have not lost weight.

change

To lose weight, keep making changes.

There are people who can help you to lose weight and eat better. They are called a dietitian, a psychologist and an exercise physiologist or personal trainer.

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Ask for help to find a dietitian, psychologist or exercise physiologist

A dietitian can help you eat better.

Your Doctor can give you the number of a Dietitian and a letter to give them.

Ask your doctor if you can have something called a “Chronic Disease Management (CDM) Plan”.

To Find an APD go to the webiste www.daa.asn.au

APD stands for: An Accredited Practising Dietitian (APD).

You need to ask the dietitian if they are an APD.

A person called a “psychologist” can help you if you find making changes difficult.

Your Doctor can give you the number of a psychologist and a letter to give them.

Ask your doctor if you can have something called a “Chronic Disease Management (CDM) Plan”.

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To find a psychologist go to the website www.psychology.org.au.

A person called a “personal trainer” or “exercise physiologist” can help you do more exercise to lose weight.

To find a personal trainer or exercise physiologist go to the website www.aaess.com.au

When you look for help put a tick on your challenge checklist.

CONGRATULATIONS on doing the 10 Week Challenge!

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WELL DONE!

__________________________________

has done the

AUSTRALIA’S HEALTHY WEIGHT WEEK 10 WEEK CHALLENGE

Keep up the GREAT WORK to eat healthy and exercise!

YOU CAN DO IT!

__________ Date _______________ Signature

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Useful Websites

Australia’s Healthy Weight Week

www.healthyweightweek.com.au

Dietitian’s Association of Australia Find an Accredited Practising Dietitian and get some nutrition information, tips and recipes to help you eat well. www.daa.asn.au Australian Guide to Healthy Eating www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating Healthy Kids Healthy eating and exercise tips for kids www.healthykids.nsw.gov.au Australian Indigenous HealthInfoNet www.healthinfonet.ecu.edu.au/key-resources/programs-projects Love Food Hate Waste Information to waste less food, save money and the environment. Also includes good information about food storage, safety and hygiene. www.lovefoodhatewaste.nsw.gov.au Go for 2 and 5 Tips and recipes to inspire you to increase fruit and vegetable intake www.gofor2and5.com.au Fruit and Vegetable Seasonality Information www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/InSeasonView/InSeason?OpenDocument Live Lighter https://livelighter.com.au/

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Alcohol Consumption Australian Alcohol guidelines, standard drink cards and information about the health effects, statistics, laws and support services available. Brochures are also available in various languages. www.alcohol.gov.au www.drinkwise.org.au www.whentosaywhen.com.au Gateway to Sport Website Links to sport for all including people with a disability www.dsr.nsw.gov.au/gatewaytosport NSW National Parks Find walks that also have wheelchair-friendly facilities. www.environment.nsw.gov.au/nationalparks/default.aspx Exercise and Sports Science Australia Find an Accredited Exercise Physiologist www.essa.org.au Heart Foundation Walking Find a walking group. www.heartfoundation.org.au/active-living/walking/Pages/welcome.aspx Australian Psychological Society Find a Psychologist and learn about psychology topics. www.psychology.org.au

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Appendix

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How to Use a Reward Chart for Motivation

A Reward System can be used to help people achieve their personal goals. It uses positive reinforcement to make lifestyle changes. Always start small and slowly build upon the changes over time. Focus on only 1 small goal or new activity at a time. It may be that just getting the star, tick, smiley face etc on the chart or a pat on the back, high five or praise will be enough for the person to be motivated enough to do the new activity again. However often a bigger reward is needed so something positive will come out of the new activity and it is a positive experience making the person want to do the activity again to get another reward or positive experience. The best reward is something the person likes or wants e.g. play a game, arrange to do an activity, story etc. The reward must match the effort the person puts in so they are motivated. If there is not enough motivation the new activity will not be done and the reward or the effort needs to be changed e.g. plan to do the new activity less times per week or use a bigger reward. Rewards work best if they are not food related and it would be even better if they are physical activities. Depending on the person’s understanding the reward may be offered immediately after doing the activity or at the end of the week or when getting a certain number of stars. This needs to be discussed with the person and carer together and the new activity and reward agreed upon. It is important that the reward is linked only to the goal or new activity or it will not work to change that particular behaviour. Do not take a reward away for a reason that is not related to the goal or activity. This will confuse the person and they will not associate the reward to the new activity and lose interest. Often having a buddy who has a reward system also can help share the experience and this may even turn into a competition further increasing motivation to do the new activity. When the person is getting rewarded regularly and depending on their confidence and ability and your negotiation you can progress the changes. For example, increase the frequency the activity is done over the week, give the reward less often. Eventually you can introduce or move onto a second goal or new activity. Examples of goals/new activities:

- Have something for breakfast twice a week (1 star awarded each day) When good at this increase to 3, 4 and 5 times a week.

- Go for a 10 minute walk once a week (1 star awarded) When good at this increase to 20 mins or 2 x 10 minute sessions a day etc

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Ideas for Reinforcing Events or Rewards Natural rewards Praise: good job, well done, great work, High five or pat on the back Smiles Activities at home Listening to music Dancing, Singing Playing musical instruments Cooking together Crafts, knitting Drawing / Painting / colouring Sculpting/play dough Building- Lego, blocks Photography Collecting items- coins, cards, postcards, magazine pictures Look at/read special book eg comics Jig saw puzzles or board games Do an errand/ house chores Building- models, Meccano, Lego, blocks Gardening- planting seeds, seedlings, watering, harvest Playing board games, cards- snap, memory Watching TV/movie computer games – no more than 2 hours a day Sport Swimming Golf Soccer or football Basket ball Tennis Ball games or Frisbee Bowling Dancing Places to go Park or Beach – play a game, fly a kite, picnic Watch a sport/concert Amusement park Library Shops Shopping or personal care New clothes Makeup/ Paint nails Hair cut Massage

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Money

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Sample Healthy Eating Plan

Meal Food Examples

Breakfast Unsweetened breakfast cereal + Skim milk with fresh fruit for natural sweetness OR 1-2 slices of toast with baked beans and /or tomato, 1 egg, tuna/salmon, mushrooms, spinach,- enough to fit on the toast Drink: water or low calorie drink - 250ml

- 2 wheat biscuits, 3/4 cup porridge, low fat muesli, mixed cereal flakes. - 2 slices of toast + 1 egg + mushrooms and spinach - 1 slices of toast + baked beans + mushrooms

Morning Snack

Dairy serve or fruit serve or both Drink: water, low calorie drink - 250ml

1 dairy serve = 200g tub of diet yoghurt or 250ml skim milk 1 fruit serve = what fits in the hand e.g. 1 apple/banana/loose grapes Or fruit with yoghurt/smoothie

Lunch Balanced meal: - 1 sandwich- (2 slices) brown bread or 1 cup rice/pasta/potato - 100g meat/ chicken/fish/legumes/egg - plenty of colourful non starchy vegetables/salad (1/2 plate) Drink: water, low calorie drink - 250ml

- Boiled egg/ham//salmon + salad sandwich

Wrap -1 small pita bread wraps with meat/egg and salad Soup- ensure balanced meal e.g. Tomato soup with 2 slices bread and can of fish Minestrone soup (if no meat or lentils add can of fish, cheese, eggs, meat or baked beans on side

Afternoon snack

Same options as morning snack

Dinner Balanced meal: 2 slices of brown bread or 1 cup cereal: rice/pasta/potato 100g meat/ chicken/fish/legumes/egg plenty of colourful non starchy vegetables (1/2 plate) Drink: water, caffeine free, low calorie drink - 250ml

- BBQ meat + potatoes + salad - Chicken stir-fry with vegetable and rice - Spaghetti bolognaise + salad

Supper Drink: water, low calorie drink - 250ml No food

This resource was created by The Department of Family and Community Services, Ageing Disability and Homecare, Dietitians.