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Small Changes, Big Results

Small Changes, Big Results. CDS Global Presented by: Anne Hytrek , MSEd , RD, LD, CDE Ankeny Prairie Trail Hy-Vee Dietitian and Diabetes Educator. Change can be scary…. Humans are creatures of habit Small changes are less daunting And easier to stick with

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Small Changes, Big Results

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  1. Small Changes, Big Results CDS Global Presented by: Anne Hytrek, MSEd, RD, LD, CDE Ankeny Prairie Trail Hy-Vee Dietitian and Diabetes Educator

  2. Change can be scary… • Humans are creatures of habit • Small changes are less daunting • And easier to stick with • Bad habits are best broken by replacing them with healthy ones

  3. A Year of Change • We’ll make it easy for you • Introduce a new, small change every week for a year • Continue each change while adding new ones to build a healthier you • Each change falls into one of ten categories

  4. #1 Water Intake • Important in every function of the body • By cutting out just one 20-ounce regular cola and replacing it with water each day, you can save 82,855 calories per year. That is just over 23 pounds per year!

  5. # 2 Fruits and Vegetables • Aim for 2 cups fruits & 2-½ cups vegetables each day • Get it right and eat the rainbow, bright! • Antioxidants, fiber, vitamins, minerals and hydration

  6. #3 Fiber and Omega-3s • Fiber aids in preventing chronic disease. • Most Americans only consume about half of what they should when it comes to fiber. • Omega-3s are healthy fats. • It is believed that Omega-3s may influence the body to burn fat rather than store it, especially when exercising.

  7. #4 Metabolism Boosters • Metabolic rates are largely genetic. • However, they can be boosted. • Lean muscle mass from exercise • Some foods can temporarily help

  8. #5 Sodium Intake • Reducing your intake reduces your chances of conditions such as high blood pressure and heart disease. • 75% of intake is from restaurant and processed foods.

  9. # 6 MyPlate and Balance • Eat the MyPlate way • Easy to visualize • Half your plate is fruit & vegetables • Include the necessary food groups in the correct portion sizes for each meal

  10. #7 Fitness • Even at rest, muscle burns roughly 3 times more calories than fat does. • Physical activity is also important in mental function, stress reduction and increasing energy. • No gym membership required!

  11. #8 Mindfulness • Can include meditation, prayer and just being aware • Being “in the moment” • Can bring more joy to our lives and decrease stress

  12. #9 Dental Care • Studies show people with periodontal disease stemming from gum disease are almost twice as likely to also have heart disease. • There is a link between poor dental health and the risk for heart attack and stroke. • Plus, everyone looks better with a healthy smile.

  13. #10 Sleep • Fights inflammation • Associated with heart disease, diabetes, stroke, arthritis and premature aging. • In a study of those trying to lose weight, the participants who were well-rested lost more fat while the others lost more muscle mass. • Improves attention span and memory • Lowers stress and may even help us to live longer

  14. You can do this! • Take on change one small step at a time. • Enlist a support system • Make personal goals and work toward them. • If you mess up, don’t quit. Simply pick up where you left off. • “The first step is you have to say that you can.” –Will Smith

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