Making Nutrition Work for YOU Mikayla Raleigh M.S. Applied - - PowerPoint PPT Presentation

Making Nutrition Work for YOU

Mikayla Raleigh

M.S. Applied Exercise Science GA Seretean Wellness Center ACSM CPT NSCA CSCS

First things First… Your perspective is your reality!

Attack the Food “Problem” from a Different Direction

Don’t try to avoid weight gain, try to promote health maintenance.

• 80/20 Rule
• Eat mindfully- Consider the hunger scale
• Only splurge on favorites
• You should eat to feel your best!

Remember the Golden Rule: “Nothing tastes as good as being healthy feels.”

Reasons People Don’t Eat Healthy

Eliminate the Excuses

1. Misinformation 2. Too much work 3. Cost 4. Taste 5. Positive changes are slow to happen 6. Low self-motivation

What “Healthy” Means

• Focus on whole foods

○ Vitamins, minerals, antioxidants

• Promoting energy

○ Fat and carbs aren’t BAD!

• Looks different for everyone
• Lifestyle, not diet

Healthy IS Easy, Unhealthy IS NOT

EASY

• Having energy
• Feeling good
• Not having aches/pains
• Having great skin
• Using free time to spend with

friends and family

• Being happy

HARD

• Being tired
• Being sick
• Always hurting
• Bad complexion
• Using free time to go to the

doctor

• Not being your happiest self

Easy (and Tasty) Baking Substitutions

• USE applesauce, mashed banana, or pumpkin puree

INSTEAD OF butter

• USE greek yogurt INSTEAD OF cream cheese
• USE dried fruit INSTEAD OF chocolate chips or candy
• USE honey or maple syrup INSTEAD OF sugar
• USE vanilla almond milk INSTEAD OF heavy cream
• USE black beans INSTEAD OF flour

Weekly Costs of Eating Healthy

• Breakfast:

○ Oatmeal…..$2.67 ○ Raisins…..$3.68 ○ Maple syrup…..$6.98 ○ Cinnamon…..$0.98 ○ Gallon of Milk…..$2.30

• Lunch:

○ Whole Wheat Bread…..$2.88 ○ Turkey…..$2.50 ○ Cheese…..$2.22 ○ Lettuce…..$1.48 ○ Tomato…..$1.78 ○ Mustard…..$0.98 ○ Veggie Chips…..$2.98

• Dinner:

○ Chicken (5.75 lbs).....$11.44 ○ Broccoli…..$2.48 ○ Red Pepper…..$1.78 ○ Onion…..$0.79 ○ Carrots…..$1.67 ○ Soy Sauce…..$1.62

• Snacks:

○ Trail Mix…..$4.98 ○ Bananas…..$1.23 ○ Protein Bars…..$2.50 ○ Peanut Butter…..$2.18

$65 $54.11 $3/meal

Minus snacks 3 m e a l s a d a y / 6 d a y s a w e e k

Lifetime Costs of Eating Unhealthy

• Lost productivity at work

○ Over $8 billion/year in the US

• Average amount spent on healthcare each year

○ $10,345 per American (in 2016)

• Obese adults spend 42% more on healthcare costs than

those at a healthy weight

• Moderately obese people more than 2x as likely to be

prescribed medicine to manage health conditions

Did you know?

• An investment of $10/person in

improving health could save the US >$16 billion annually within 5 years!

Healthy Food Tastes Bad

• Have you actually given it a chance?

○ Taste is acquired over time based on what you consistently eat.

• Rice and chicken is not the only thing.
• Use spices/oil/butter to flavor- yes butter!
• Take time to savor
• Sugar is an ADDICTION!
• Takes average of 66 days to form a habit

○ Process, not event ○ Not all or nothing

Enjoy the Journey.

• Positive change is slow to happen, but doesn’t mean it’s

non-existent.

• Focus on who you want to BE, not WHAT you want to accomplish.
• Small changes have a compound effect.

Still think little things don’t make a big difference? O n e y e a r t

• l
• n

g ? T h e t i m e w i l l p a s s a n y w a y !

My Personal List

• f Yummy

Flavors

If you have these ingredients, you can make any dressing/sauce/marinade!

• Balsamic Vinegar
• Maple Syrup
• Honey
• Apple Cider Vinegar
• Dijon Mustard
• Rice Vinegar (gives a sweet

taste)

The Final Reality Check...

• People don’t like to eat healthy because it requires them

to take responsibility for their own health and well-being.

• It is called SELF-motivation for a reason.
• Everyone has the same 24 hours in a day, it’s all about

priorities.

○ 40 hour work week + 8 hours of sleep each night= 72 free hours/week

“Life is too short to not feel great all the time.”