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Healthy Travel

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by

Sarah Jones

on 30 January 2014

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Transcript of Healthy Travel

Coca Cola Classic
:

12 oz = 140 kcal & 39 g sugar
20 oz = 240 kcal & 65 g sugar
4 g sugar = 1 TEASPOON OF SUGAR!!!

Healthy Travel:
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
Processed Food
: be mindful of preservatives & sodium

Game Plan: Arriving
Fiber Focused Snacks
Nutrient Dense
Snack Packs
Healthy fats
: major energy source, vitamin absorption & insulation (protects your organs)

Stay Hydrated
Caffeine
EAT THIS...
Hamburger:
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!!!

EAT THIS...
TENDERGRILL & dressing
: 560 kcal &
30 g fat (decrease kcals & fat w/ 1/2 dressing)

Subway..."eat fresh"
McDonald's
Travel Prep
Boosts immunity w/ vitamins & minerals
Stay fuller longer
Improves digestion
Lowers cholesterol
Controls blood sugar levels
Promotes a healthy weight
Burger King...
make it your way!
Veggies
: sugar snap peas, cherry tomatoes, carrots, celery, edamame, etc.
Fruit
: grapes, apples, orange slices, bananas, etc.
Whole Grains
: 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

Lays Classic
: 230 kcal & 15 g fat
Baked Lays Potato Chips
: 130 kcal & 2 g fat (Lays Classic has 7x the fat!)

Ranch
: 320 kcal & 35 g fat
Fat-free Italian
: 35 kcal & 0 g fat




Sausage Biscuit w/ Egg
:
510 kcal & 33 g fat

Sausage McMuffin w/ Egg Whites:

390 kcal & 22 g fat

Egg McMuffin
:
290 kcal & 12 g fat (grab a side of fruit to up your fiber)

AVOID
the “Big Breakfasts” w/ over 1,000 kcals!




Soda...are you pouring on the lbs?
Mexican Food
EAT
:
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)

AVOID
:
sour cream & cheese
Quesidillas
Chips & flour tortillas

Asian Food
Ethnic foods...the global approach
Nuts & seeds (1 oz portions)
Single serving packs of PB or AB
Turkey jerky
Laughing Cow Light Swiss or string cheese
Protein bars (15-20 g PRO/serving): Think Thin & Balance Bars
Protein
: repair & maintenance (building blocks of cells), major energy source, hormone regulation & forms antibodies
Water is BEST
, ditch the rest
Portable Water Bottle
(save $)
Lemonize it
: sliced lemon or citrus to flavor H2O
Altitude dehydrates
: 8 oz H2O for every hour on the plane
Herbal teas
to replace caloric coffee drinks (carry green & herbal tea bags)
Preservatives

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)
Salt
1. Map out the
nearest grocery store
to your hotel

2. If you have a
fridge
in your hotel room, pick-up perishable healthy snacks:

• Fresh fruit
• Greek yogurt
• Guacamole
• Hummus

7.
Limit alcohol
: kcals add up fast; increases appetite & provides extra
EMPTY kcals,
w/out the nutrients:

1/d: women
2/d: men
8.
Buffets
: fill your plate w/ salads and veggies 1st + lean protein & a carb serving ~ the size of your closed fist (Tip: eat your protein 1st)
9.
Sleeping:
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
3.
Never skip meals

4. ALWAYS EAT
BREAKFAST
(less likely to overeat later)

5. Be
mindful
of your food choices for the entire day

6. Carry
snacks
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!
Skip...
Battered & pan-fried
Buttered & creamed
Crispy & breaded
Opt for baked & grilled items
Fast Food...
Grilled chicken sandwiches
Salads: ask for vinaigrette & only use 1/2
Avoid...
Condiments & dressings
Crispy & fried
Skip the fries & grab a side of fruit or small salad instead
Sub Sandwiches...
Choose whole-wheat bread
Lean meat & lots of veggies with mustard only; skip the cheese!
Choose...
Fruit instead of a cookie or chips
If you
must
eat fast food: eat this,
NOT
that...
Avoid
: battered & fried

Choose
: lean protein stir fries w/ lots of veggies

Sub
: white rice w/ brown rice

Ex
: steamed dumplings over fried egg rolls



Artificial Sweeteners
Increases appetite
Increases carb cravings --> a hit of sweet w/out the kcals & adversely affects appetite control
Stimulates fat storage &
weight gain
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
20-Minute
Hotel Room Workout
1. Off-the-bed push-ups
2. Squats/lunges
3. Jumping jacks
4. Bicycle crunches
5. Burpees
Weight Gain: the cortisol connection & 2 types of stress:
Cortisol
: the "stress" hormone;
the fight or flight response

Eustress
: heightened state; often linked w/ a tangible goal & provides an outlet for the cortisol

Distress
: free floating anxiety & doesn't provide an outlet for the cortisol (BACKFIRES!)
Adverse Health Effects of Stress
Body
: headache, muscle tension/pain, chest pain, fatigue, GI distress, sleep problems, etc.
Mood
: anxiety, restlessness, lack of motivation/focus, irritability, etc.
Behavior
:
overeating/undereating
, social withdrawal, increased alcohol intake, tobacco use, etc.

WEIGHT GAIN

Stress, Cortisol & Weight Gain
Body needs a physical release of "fight or flight", w/out a release,
cortisol builds
up in the blood
Cortisol
increases glucose
(blood sugar) in the bloodstream & increases abdominal fat
Slows nonessential body functions: immune system, digestive, etc.
Affects: mood, motivation & fear


Prevent the Cortisol Switch
Lifestyle Focused
Eat
NUTRIENT DENSE
foods
(protects immune system)
Fish Oil
: may lower cortisol levels
Yoga & Tai Chi
Meditation
Breathing Techniques
Regular
Sleep
Patterns
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...
Workout Websites
Fitnessblender.com
HomefitnessTV (YouTube)
eFit30 (YouTube)
Mensfitness.com
Womenshealthmag.com

Apps (iPhone)
Workout Trainer
7-Minute Workout Challenge
Nike Training Club
Apps (Droid)
Workout Trainer
Fitness Flow
Nike Training Club
Full transcript