Welcome to: Eating Well While Working From Home

Welcome to:Eating Well While

Working From HomeWe will get started in a few minutes

Eating Well While Working from Home

Heather Alioto, MS RDN

Come by and say “Hi”

• Tastings every Tuesday/Thursday

• Farmers Market • 1st Wednesday of the month

• Cooking Classes and Demos

Our Café Resources

• Search SharePoint for “Caf锕 Select Samsung@First Café

• Select “Samsung@FirstCafe Food Services Site”

https://diningwith.guckenheimer.com/en/samsungsj/Samsung-First-Cafe

Welcome Home!

Make a Plan

• Fruit or Veggie with every meal and snack

• Include whole grains

• Smaller portions of meat

• Mostly whole foods

• Have family members be part of the conversation

Make a Plan

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Make a Plan

Meal M Tu W Th F Sat Sun

Bfast Yogurt and frozen berries

Toast and peanut butter, apple

HB egg,toast, apple

Toast and peanut butter

Yogurtand frozen berries

Toast and peanut butter, apple

Pancakes,sausage, eggs, fruit

Snack Banana and peanut butter

Hummus and carrots

Banana and peanut butter

Hummus and carrots

Almonds and cucumber

Hummus and carrots

Almonds and cucumber

Lunch Sun Din Leftovers

Veggie Fajitas

Tuna Sandwich

Curried Lentils and Quinoa

Tuna Sandwich

leftovers Curried Lentils and Quinoa

Snack Cheese, crackers and carrots

Smoothie Cheese, crackers and carrots

Hummus and carrots

Cheese, crackers and carrots

Bell peppers salsa

Bell peppers,salsa

Dinner Veggie Fajitas Black Bean Chili, Spinach

Curried Lentils and Quinoa

Black Bean Chili, Spinach

Fresh fish, asparagus, brown rice

Take-out Steak, mushrooms, swisschard, pasta

Prep Veggies and Fruit Once

• Slice, dice and otherwise prepare your veggies for a few days

• Store in refrigerator in air tight containers

• Makes it easier when the time comes AND easier to access those veggies as snacks

Fresh vs. Frozen Fruits & Vegetables

• Frozen contains as many nutrients

• Great as a start for smoothies

• When defrosting, keep water soluble vitamins in mind• Add frozen vegetables to soups

• Steam, without the water touching the vegetables

• Sauté in a stir fry

Stock-up Your Pantry

• Great protein sources• Beans

• Lentils

• Go with whole grains• Brown rice

• Whole wheat pastas

• Canned products• Reduced sodium/no sodium

• Rinse

Hydration

• Saliva serves as the mouth’s first-line immunological barrier, reducing susceptibility of the body to bacteria and viruses.

• We confuse hunger with thirst

• Water is best

• Unsweetened herbal teas

• Spa water

• Be conscious of caffeine

Gut Health

• Keep your gut happy and healthy

• 70% of your immune function arises from your gut

• Healthy gut comes from a good diet feeding healthy bacteria• Probiotics - yogurt, kimchi

• Fruits, vegetables and whole grains - prebiotic fibers for the gut bacteria

What about supplements?

• There is no definitive evidence that any supplements help with immunity

• Stick with a variety of whole foods

• Make sure any supplements you take have been tested by an outside laboratory

Eating and your environment

• Keep indulgent cues put away

• Make eating an event• Eliminate screens - eating while distracted

• Talk and connect with family and others

• 20 minutes for the body to register fullness

Where do I find my recipes?

• Available resources at the website

• Cooking Light

• Eating Well

• Vegetarian Times

• America’s Test Kitchen• Kid’s Cooking Section

• Meal Makeover Mom’s

• Search for what you’re looking for…• One pot meals• 5 Ingredient Meals

Eating and Exercise

• Reduce stress

• Improve mood

• Can suppress hunger

• Fuel properly

• For moderate exercise (<60 minutes) hydrate with water

Home Workout

ABSBicycles

Cross body mountain climbersJack knife

Plank arm reachesHigh knees

CARDIOBurpees

High kneesSkaters

Butt kicksPlank jacks

LEGSSingle leg deadlift rightSingle leg deadlift left

Jump squatsSingle leg bridge rightSingle leg bridge left

ARMSCommandosTricep dips

Plank delt tapsSupermans

Mountain Climbers

• Download the “Interval Timer” app for iOS or android• Set the timer for 45 seconds of work, 15 seconds of rest• Complete 3 rounds of one box for a quick 15 min workout or combine

all 4 boxes into a 60 minute, full body workout!

Summary

• Plan meals and snacks

• Focus on fruits, vegetables and whole foods

• Stay hydrated

• It’s not all or nothing. Don’t give up!

• Find resources on the café website and the internet

• Don’t forget to “Ask the RD”

What topics would you like to learn about?

[email protected]

Can answer in the survey

“Reply All” to the calendar invite