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Copy of Copy of Copy of GET MOTIVATED TO LIVE, LOOK, AND FEEL YOUR BEST –MAKING HEALTH A PRIORITY THAT WORKS FOR YOU

Melissa Halas-Liang MA,RD,CDE, founder of SuperKids Nutrition motivates healthy living to front line food service staff
by

Melissa Halas-Liang

on 10 November 2012

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Transcript of Copy of Copy of Copy of GET MOTIVATED TO LIVE, LOOK, AND FEEL YOUR BEST –MAKING HEALTH A PRIORITY THAT WORKS FOR YOU


MAKING HEALTH A PRIORITY THAT WORKS FOR YOU GET MOTIVATED TO
LIVE, LOOK, AND FEEL
YOUR BEST 3 Empower your thoughts and feelings
Use “ I want to”
I want to walk during my 15 minute break.
I want to pack healthy snacks for the conference.
I want to breathe and feel thankful every morning.

Avoid Using “ I should/shouldn’t “
I should walk on my break today.
I shouldn’t eat out again.
I should be getting more exercise. Create Empowerment How do you talk to yourself?
Do you want to change it?
How can you change it? Balance your goals and practice a “Start, Stop and Keep” model aimed at achieving both your short-term and long-term goals.

Example:
Start walking for 30 minutes, 3 times a week.

Stop eating dinner in front of the TV for 4 days a week.

Keep bringing a water bottle to work Monday through Friday and choosing water instead of sweetened beverages. “Start, Stop and Keep” Are your current thoughts, practices and actions serving you?
Does it support what you want to achieve from living healthier?
What are you hearing now in your mind?
Is it supporting a healthier you?
What steps can you take today ? Evaluating Internal Dialogue 80% healthy choices
20% indulgent 80/20 Guideline Add broccoli, cauliflower, or your favorite vegetables to brown rice, omelets, and whole-grain pastas.

Add grapes, apple chunks, pineapple, raisins and nuts to yogurt and salads, like cranberry in tuna salad.

Frozen is as good as fresh- just include them! Food Choices to Boost Health What’s in Your Kitchen?
Picture your pantry, refrigerator and freezer:

Are they stocked with essentials for healthy meals?

Do you have fresh or frozen fruit and vegetables readily accessible?

Do you shop with a grocery list?

What items could there be more often?

What items could be purchased less often? Which foods, activities and mantras need to be emphasized more in your diet to achieve the health you want?
A mantra is a saying that is repeated in one’s mind to create the habit
What tools do you have to achieve this goal? Ask Yourself...... SMART Goals:
Specific
Measurable
Achievable
Reasonable
Timely What Works for You? Things you can do every day with your food choices to better your health:

Pick or create your own personalize goal.

Choose 2 colors of fruits and/or vegetables for lunch and dinner every day

Limit sodium and enhance flavor by adding herbs or spices to your dinner, instead of salt

Make one day of your week meatless

Try cooking with a different whole grain this week Create your Own Goals: Food Choices Things you can do every day to keep your mind healthy:

Pick or create a personalized goal.

Quiet the mind each morning for 5 minutes

Read each night for 15 minutes before bed

Take 5 minutes each night to create a list of positive outcomes from your day Create your Own Goals: Healthy Mind Your Biggest Obstacle is YOU!

Don’t create a wall of thinking - “I can’t” or “I should/shouldn’t be”

Instead, build a bridge, a healthy foundation and see where it leads you

Acknowledge this may take time and dedication

Realize a newer, healthier you lies ahead

YOU can create a life you LOVE All Knowledge is Within You Fruit, vegetables,
100% whole grain products, lean meats, low-fat dairy products, nuts, seeds and herbs. 30% of America's calories come from snack foods: refined flour, chips, pretzels and sweets
*Don’t indulge in sweetened beverages!
CHOOSE healthier options

TREAT your body and mind well

FEEL better about yourself and your food and activity choices

YOU DESERVE IT! What 3 Things Can YOU do to Support and Encourage Yourself and your Students? Contact information Melissa@superkidsnutrition.com
www.superkidsnutrition.com
https://www.facebook.com/SuperKidsNutrition
https://twitter.com/FitNutrition
A. I want to eat more fruits and vegetables.
B. My goal is to eat fruit every workday morning.
C. I will eat 1 cup of vegetables at dinner M-F. Description of Talk LEARN how to say yes to healthy living

UNDERSTAND how to embrace small changes in your diet and activity to achieve your best health

FIND your potential for better health When you work in school foodservice, you have the opportunity to make an impact on the choices the future generation makes regarding their health.


And you can change your own health! Which of the Following is a SMART Goal? Discover a Variety of Whole Grains Buckwheat, Bulgur, Quinoa or Popcorn The Answer Is...... B. My goal is to eat fruit every workday morning.
&
C. I will eat 1 cup of vegetables at dinner M-F Numbers Tell Us the Truth Even the youngest Americans are showing up with precursors for heart disease.

61% of overweight children from 5 to 10 years old already have at least one major risk factor for heart disease and 26% have two or more factors.

With heart disease remaining the nation's #1 killer, Americans need to embrace the challenge of healthier living! Challenging Yet Rewarding We can all feel powerless at times when it comes to changing the behavior or performance of ourselves or others- but in fact we can influence behaviors by:

Being a positive role-model

Using positive reinforcement

You have the opportunity to make positive decisions that can change your own life and the lives of students every day. Support Change It's true- when people change their behavior and the new behavior doesn't get enough support, the old behavior will come back.

For example, at school lunch, you start offering more fresh fruit, but no one buys it. You can become frustrated.
What could you do differently?
Junk comes back into the house, forget your goal of buying single serve items Start with Better Food Choices A balanced, colorful and diverse diet is packed with phytochemicals.
When teaching kids the Super Crew calls them, "Fight-o-chemicals" (phytochemicals) because they fight off disease.
Each and every color has a unique health benefit to help you live, look and feel your best!
How does your color power rate? Create your Own Goals: Fitness Fitness Your Way -Things you can do every day to get moving more:

Pick or create your own personalized goal.

Exercise for 30 minutes, 3 times per week
Do 15 wall push-ups during work breaks
Stretch for 15 minutes during the day, 5 times per week Give Yourself Credit Positive reinforcement with children- it works!
Example: If they finish their homework, they can ride their bike

Positive reinforcement and adults:
How are you rewarding and reinforcing your good behaviors or actions?

Give yourself credit and support positive change

Take two minutes to write down a reward that you can give yourself for positive behaviors Melissa Halas-Liang, MA RD CDEwww.superkidsnutrition.com Be sure to write your email down so you can receive the link to this on-line prezi presentation
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