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Transcript of Healthy Travel
12 oz = 140 kcal & 39 g sugar
20 oz = 240 kcal & 65 g sugar
4 g sugar = 1 TEASPOON OF SUGAR!!!
Core Concepts Nutrition
design by Dóri Sirály for Prezi
Good planning is good eating
think ahead & take it with you
Healthy Eating on the Go
: be mindful of preservatives & sodium
Game Plan: Arriving
Fiber Focused Snacks
: major energy source, vitamin absorption & insulation (protects your organs)
240 kcal & 8 g fat
Tendergrill Chicken Sandwich
(no mayo): 400 kcal & 11 g fat
Chicken Apple & Cranberry Garden Salad with TENDERCRISP & dressing
: 700 kcal & 41 g fat!!!
TENDERGRILL & dressing
: 560 kcal &
30 g fat (decrease kcals & fat w/ 1/2 dressing)
Boosts immunity w/ vitamins & minerals
Stay fuller longer
Controls blood sugar levels
Promotes a healthy weight
make it your way!
: sugar snap peas, cherry tomatoes, carrots, celery, edamame, etc.
: grapes, apples, orange slices, bananas, etc.
: dried cereal, whole grain crackers, brown rice cakes, etc.
6-Inch Turkey or Black Forest Ham
~ 280 kcal & 3.5 g fat
6-Inch Veggie Delite
: 230 kcal &
2.5 g fat
: 230 kcal & 15 g fat
Baked Lays Potato Chips
: 130 kcal & 2 g fat (Lays Classic has 7x the fat!)
: 320 kcal & 35 g fat
: 35 kcal & 0 g fat
Sausage Biscuit w/ Egg
510 kcal & 33 g fat
Sausage McMuffin w/ Egg Whites:
390 kcal & 22 g fat
290 kcal & 12 g fat (grab a side of fruit to up your fiber)
the “Big Breakfasts” w/ over 1,000 kcals!
Soda...are you pouring on the lbs?
Chicken & Fish; no beef
Side salad w/ oil based dressing
Whole beans, peppers & onions
Salsa & pico de gallo
Chicken broth based soups
Corn tortillas (1 tortilla only)
sour cream & cheese
Chips & flour tortillas
Ethnic foods...the global approach
Nuts & seeds (1 oz portions)
Single serving packs of PB or AB
Laughing Cow Light Swiss or string cheese
Protein bars (15-20 g PRO/serving): Think Thin & Balance Bars
: repair & maintenance (building blocks of cells), major energy source, hormone regulation & forms antibodies
Water is BEST
, ditch the rest
Portable Water Bottle
: sliced lemon or citrus to flavor H2O
: 8 oz H2O for every hour on the plane
to replace caloric coffee drinks (carry green & herbal tea bags)
Preservatives sustain shelf-life, but not your health!
If you can't read it, don't eat it!
Choose foods w/ 5 ingredients or less --> label savvy
Fresh is best: foods labeled "natural" & "organic" (generally free of artificial additives, dyes & flavors)
1. Map out the
nearest grocery store
to your hotel
2. If you have a
in your hotel room, pick-up perishable healthy snacks:
• Fresh fruit
• Greek yogurt
: kcals add up fast; increases appetite & provides extra
w/out the nutrients:
: fill your plate w/ salads and veggies 1st + lean protein & a carb serving ~ the size of your closed fist (Tip: eat your protein 1st)
rest & digest
EAT to jump start your metabolism as soon as you wake up...your body is like an engine that's always running - does your car run w/out fuel? Neither does your body.
Always pack athletic wear
Schedule time on your calendar to promote accountability
Small blow-up fitness ball
Fitness center --> utilize it
Swim laps: cardio + muscle resistance
Take the stairs & walk
Weight training: increases muscle & metabolism --> promotes weight loss
Exercise w/ a co-worker
Exercise & Travel
Never skip meals
4. ALWAYS EAT
(less likely to overeat later)
of your food choices for the entire day
when you leave the hotel
Coffee depletes adrenal glands --> leads to weight gain
Health benefits: 8 oz/day + low-fat milk
12 fl oz Starbucks mocha: 270 kcal & 27 g sugar --> this is ~ 2 snacks or 1/2 of 1 meal!
REVIEW restaurant menus close to your hotel...you are only as good as your options!
Battered & pan-fried
Buttered & creamed
Crispy & breaded
Opt for baked & grilled items
Grilled chicken sandwiches
Salads: ask for vinaigrette & only use 1/2
Condiments & dressings
Crispy & fried
Skip the fries & grab a side of fruit or small salad instead
Choose whole-wheat bread
Lean meat & lots of veggies with mustard only; skip the cheese!
Fruit instead of a cookie or chips
eat fast food: eat this,
: battered & fried
: lean protein stir fries w/ lots of veggies
: white rice w/ brown rice
: steamed dumplings over fried egg rolls
Increases carb cravings --> a hit of sweet w/out the kcals & adversely affects appetite control
Stimulates fat storage &
Potentially cancer causing (rat studies)
Your body needs it to function properly
Excess: risk for high BP, heart disease, stroke, osteoporosis, kidney disease, stomach cancer & headaches
1500 mg/d --> optimal
2300 mg/d --> good
Hotel Room Workout
1. Off-the-bed push-ups
3. Jumping jacks
4. Bicycle crunches
Weight Gain: the cortisol connection & 2 types of stress:
: the "stress" hormone;
the fight or flight response
: heightened state; often linked w/ a tangible goal & provides an outlet for the cortisol
: free floating anxiety & doesn't provide an outlet for the cortisol (BACKFIRES!)
Adverse Health Effects of Stress
: headache, muscle tension/pain, chest pain, fatigue, GI distress, sleep problems, etc.
: anxiety, restlessness, lack of motivation/focus, irritability, etc.
, social withdrawal, increased alcohol intake, tobacco use, etc.
Stress, Cortisol & Weight Gain
Body needs a physical release of "fight or flight", w/out a release,
up in the blood
(blood sugar) in the bloodstream & increases abdominal fat
Slows nonessential body functions: immune system, digestive, etc.
Affects: mood, motivation & fear
Prevent the Cortisol Switch
(protects immune system)
: may lower cortisol levels
Yoga & Tai Chi
Stress: what is it?
"The root of all disease." ~ Traditional Chinese Medicine
"Any event in which environmental demands, internal demands, or both tax or exceed the adaptive resources of an individual, social system, or tissue system."
"An imbalance between ones life demands and the resources they have available to cope with those demands."
Regular physical activity
: 30-minute minimum per day
Welcome to Arizona...
7-Minute Workout Challenge
Nike Training Club
Nike Training Club