Healthy New YOU! St. Pius X Church welcomes you, to renew all - - PowerPoint PPT Presentation

Healthy New YOU!

• St. Pius X Church welcomes you,

“to renew all things in Christ” Week 3

Spiritual Exercise

The Litany of Humility

O Jesus! meek and humble of heart, Hear me. From the desire of being esteemed, Deliver me, Jesus.

From the desire of being loved... From the desire of being extolled ... From the desire of being honored ... From the desire of being praised ... From the desire of being preferred to others... From the desire of being consulted ... From the desire of being approved ...

From the fear of being humiliated ... From the fear of being despised... From the fear of suffering rebukes ... From the fear of being calumniated ... From the fear of being forgotten ... From the fear of being ridiculed ... From the fear of being wronged ... From the fear of being suspected ...

That others may be loved more than I, Jesus, grant me the grace to desire it. That others may be esteemed more than I ... That, in the opinion of the world,

• thers may increase and I may decrease ...

That others may be chosen and I set aside ... That others may be praised and I unnoticed ... That others may be preferred to me in everything... That others may become holier than I, provided that I may become as holy as I should… Amen.

Week 3 Nutrition Goals

• Food Groups
• Diets vs. Lifestyles & Balancing meals
• Food Journaling

Next Week…. COOKING DEMO Calculating Calorie/Protein needs SMART Goals

Food Groups

• Fruits
• Vegetables
• Protein
• Grains
• Dairy

Fruits

• ANY fruit or 100% fruit juice
• Fresh, canned, frozen, dried, whole, cut up, or pureed
• The amount we need daily is personal

Daily Recommendations (for anyone getting less than 30 minutes of exercise daily. More activity may require additional servings)

Women

19-30 yrs 31-50 yrs 51+ yrs 2 cups 1.5 cups 1.5 cups

Men

19-30 yrs 31-50 yrs 51+ yrs 2 cups 2 cups 2 cups

Fruits

• Great source of natural carbohydrates
• Contain both Soluble and Insoluble

fibers

• Packed with plenty of vitamins and

minerals

United States Department of Agriculture. (2020). All About the Fruit Group. Retrieved from https://www.choosemyplate.gov/eathealthy/fruits

Vegetables

• Any vegetable or 100% vegetable juice
• Again, any fresh frozen, canned, dried, whole, cut up or mashed
• Includes dark-green veggies, starchy veggies, red and orange

veggies, beans and peas, and others.

Daily Recommendations (for anyone getting less than 30 minutes of exercise daily. More activity may require additional servings)

Women

19-30 yrs 31-50 yrs 51+ yrs 2.5 cups 2.5 cups 2 cups

Men

19-30 yrs 31-50 yrs 51+ yrs 3 cups 3 cups 2.5 cups

Vegetables

• Excellent source of insoluble fiber
• Contain many vitamins and minerals like potassium,

folic acid, vitamin A and C

• Most are naturally low in fat and calories

United States Department of Agriculture. (2020). All About the Vegetable Group. Retrieved from https://www.choosemyplate.gov/eathealthy/vegetables

Protein

• All foods made from meat, poultry, seafood, beans, peas, eggs,

processed soy, nuts, and seeds.

• Getting a variety is best, including at least 2 servings of cooked

seafood weekly

• Amount per day?
• 0.8-1 g of protein per Kg of body weight, daily (if active) or…

Daily Recommendations (for anyone getting less than 30 minutes of exercise daily. More activity may require additional servings)

Women

19-30 yrs 31-50 yrs 51+ yrs 5.5 oz 5 oz 5 oz

Men

19-30 yrs 31-50 yrs 51+ yrs 6.5 oz 6 oz 5.5 oz

Protein

• What is 1 oz of protein?

○ 1 oz of meat ○ ¼ c cooked beans ○ 1 egg ○ 1 tablespoon peanut butter ○ ½ oz nuts or seeds

United States Department of Agriculture. (2020). All About the Protein Group. Retrieved from https://www.choosemyplate.gov/eathealthy/protein-foods

What if you’re a vegetarian?

Sounds good! You can get plenty of protein from plants! It just takes a little work :)

Grains

• Any food made from wheat, rice, ots, cornmeal, barley, or other

cereal.

• Includes breads, pastas, breakfast cereals, grits, tortillas, even

rice or oatmeal.

• Can be classified as whole grains and refined grains

Daily Recommendations (for anyone getting less than 30 minutes of exercise daily. More activity may require additional servings)

Women

19-30 yrs 31-50 yrs 51+ yrs 3 oz 3 oz 3 oz

Men

19-30 yrs 31-50 yrs 51+ yrs 4 oz 3.5 oz 3 oz

Grains

• 1 slice of bread, 1 cup of cereal, ½ c cooked rice or

pasta all = 1 oz

• Great source of fiber
• Several B vitamins (thiamin, niacin, folate, riboflavin)
• Minerals like iron, magnesium, and selenium too
• Can help reduce blood cholesterol levels and maintain

bowel function.

United States Department of Agriculture. (2020). All About the Grains Group. Retrieved from https://www.choosemyplate.gov/eathealthy/grains

Dairy

• All fluid milk, yogurt, cheese, even calcium fortified soymilk.
• 1 cup = 1 cup of milk/substitute, 1.5 oz natural cheese, and 2oz

processed cheese

Daily Recommendations (for anyone getting less than 30 minutes of exercise daily. More activity may require additional servings)

Women

19-30 yrs 31-50 yrs 51+ yrs 3 c 3 c 3 c

Men

19-30 yrs 31-50 yrs 51+ yrs 3 c 3 c 3 c

Dairy

• Calcium is necessary for bone and teeth health
• Also contains potassium which is good for blood

pressure

• Vitamin D helps maintain calcium and phosphorus

levels, which helps maintain bones.

• Especially useful in adolescence, but also because it is

most American’s primary source of calcium.

United States Department of Agriculture. (2020). All About the Dairy Group. Retrieved from https://www.choosemyplate.gov/eathealthy/dairy

So how do we use these?

Fad diets are not the answer

• Ketogenic Diet*
• Atkins Diet
• Pleo Diet
• Vegan Diet*
• Gluten Free Diet*
• Whole 30
• Strictly Organic Diet
• Cleanses
• etc.

Food Journaling!

• Increases accountability and awareness
• All you need is:

○ A small notebook & pen/pencil ○ Or a smartphone ○ Maybe even an app?

How?

• Write down each and EVERY thing that enters your mouth

○ food ○ drink ○ candy ○ vitamins/minerals ○ even tiny bites or nibbles of whatever!

• Write down the AMOUNT

○ Be specific; 1 cup, 1oz, 2 Tablespoons, 12 pretzels, etc.

• Write down the time

○ 12pm? Maybe 12am??? ○ was it breakfast, lunch, dinner, snack…

• DO NOT “gestimate” or fill out at a later time

○ To ensure accuracy and honesty, fill it out exactly as you eat it, when you eat it.

Some Tools

• Try the worksheet included, in addition to a small notebook, notepad, or phone

notes.

• Maybe try a phone/computer app like;

○ MyFitnessPal (https://www.myfitnesspal.com/) ○ ChooseMyPlate ○ Noom

Homework :D

• Track 3 days of eating this next week

○ Includes all meals, drinks, supplements, even exercise/activity (if able)

25 Amazing Brain Health Tips

1.

Behaviors you want to change must be practiced slowly, deliberately and

• repeatedly. As with learning any new skill, it takes time for the brain to

develop new circuits. Be slow and patient when learning new things.

2.

Seek pleasure in little things in life – take a walk, hold hands with your spouse, enjoy a good meal and share high points, notice when someone does something nice, like cleans the refrigerator at work.

3.

Laugh at yourself – don’t take every negative thing that happens to you and in the world and internalize it.

4.

After answering the phone, stand up and walk while you talk.

5.

If you find yourself starting to argue, ask yourself, is this behavior getting me what I want?

6.

When you get out of bed in the morning, open up the blinds to let the light in. Say… Today is going to be an amazing day!

7. Proper sleep is essential for Brain Health. 8. When you relapse or make a mistake with your health, instead of beating yourself up, ask yourself, What can I learn from my mistake? 9. When you are tempted to eat unhealthy foods, eat the healthy ones on your plate first, then decide if you are still hungry. 10. When you are dealing with someone who is stuck on a negative thought

• r arguing, ask them to go on a walk with you and do not bring up any

charged topic for at least 10 minutes. 11. When you have thoughts going over and over in my head, write them

• down. Do a thought download or thought dump. This helps to get rid of

those thoughts and helps you to see how you are thinking. 12. To help you make better behavioral choices, activate your prefrontal

• cortex. Allow the prefrontal cortex to step in and take charge by just

asking your brain to define “What is it you want and why”.

13.

If you have a fight with a friend or your spouse, grab an apple and a few nuts, and take a walk to calm down and consider what you can do to make the situation better.

14.

Consider creating a playlist of Brain Enhancing Music to boost motivation, creativity, mood, memory, gratitude, energy, focus and inspiration. Nature sounds boost mood and focus. Sonata for two pianos in Major D – Mozart, Piano Sonata no 17 in Major D – Beethoven Good Vibrations – Beach Boys, Don’t Stop Me Now – Queen, Uptown Girl – Billy Joel, Dancing Queen – Abba, I am a Believer – The Monkey’s, Livin’ on a Prayer – Bon Jovi, I will Survive – Gloria Gaynor, Walking on Sunshine – Katrina and the Waves, Eye of the Tiger – Survivor, Girls just want to have Fun – Cyndi Lauper.

15.

When you feel anxious or stressed, take 5 deep belly breaths and imagine a safe haven or place that relaxes you.

16.

When you start to feel irritated look at some photos of nature.

17.

When you feel upset, cross your arms and stroke down from your shoulders to your lower forearms. (This stimulates both sides of the brain and helps to have a calming effect.

18.

When you read about someone who has done something terrible, wonder what might have been going on in his brain. When someone is difficult with you, try not to overreact, know that the other person may have issues you are unaware of.

19.

When you need to get things done, put your smartphone on “do not disturb” as a discipline to be more focused and to stop the constant pings and drips of dopamine it tries to addict you to.

20.

When you sit down with your coffee or tea in the morning, do your morning routine.

21.

When you feel yourself start to get upset about something happening in your day, ask yourself, “Does this have eternal value?”

22.

Live with the end in mind.

23.

When it is sunny outdoors, spend time outside soaking up the sunshine and boost your vitamin D level.

24.

When you face a difficult situation, ask yourself “what is there to be glad about in this situation?” After the negative thought, think about what went well that day.

25.

Before you go to bed, do a thought dump, say your prayers, count your blessings and write down one purposeful thing you did that day.