AGL Wellness Lunch & Learn: Optimal Health & Lean Body

american global logistics

american global logistics

September 17th, AGL Atlanta meet for a wellness lunch & learn session. The topic for this meeting was “Optimal Health & Lean Body”. The facilitator for this session was Natasha Mickens, a Registered Dietitian and Certified Diabetes Educator presented an education series on Healthy Eating Habits 101.

Natasha, representing Emory Health gave employees the following tips for grocery shopping. She suggested that we write down or ask these questions before shopping for groceries:

  • What Meals would I like to make for the next week?
  • Which foods do I need from the store to make these meals?
  • What foods do I already have in the house?
  • Shop no more than once a week (the less you shop the less you are tempted). Shop the perimeter of the store(the healthiest items are around the perimeter of the store.(Fresh & vegetables, low fat dairy, fish and poultry).
  • Shop with a list.
  • Don’t spend a lot of time buying “diet” foods. These foods do not save you many calories, grams of carbohydrate, or fat.
    Always keep fresh & frozen vegetables, fruit, lemon, lime juice, mustard, seasonings, olive oil, canola oil and whole wheat bread.

She also reviewed the importance of reading nutrition labels:

  • Read the food labels to measure the nutrition values so you are aware of your nutrient intake. If the label shows zero trans-fat, pls be mindful that regulations allow for any food item to show zero trans-fat if it has less than 0.5. of trans fat.
  • All the nutrition information on the label applies to the serving size listed. Using the portion listed on the label is important to determine the correct grams of carbs, fat, protein and sodium.
  • Choose foods with 5g fat or less for a snack and 12 g fat or less for a meal.
  • Limit your total sodium intake to less than 500 mg per meal. A food that contains 140 mg sodium or less per serving is considered to be a low sodium food.
  • The total grams of carbohydrate listed on a label include everything that will turn to sugar in the food whether it is added or is naturally occurring. Note that sugar listed on a nutrition label is part of the Total Carbohydrate in the product.
  • Daily protein requirements are a little more complicated because the amount we need changes with age and also if you are male or female.

Natasha closed with other keys:

  • Half of your plate should consist of vegetables and fruits, a lean protein, whole grains and don’t forget the dairy products.
    Avoid extra fats and most of all, take your time and eat slowly.
  • Take control of your food to maintain a lean body.
  • Eat more often to keep your metabolism rate high, choose healthier options such as baked instead of fried.
  • Satisfy your sweet tooth by choosing fresh fruit or yogurt and try new foods/recipes low in calories.

AGL Wellness Lunch & Learn: Balancing Nutrition

lunch-and-learn
On August 13, AGL Atlanta held its latest wellness lunch & learn session. This month’s topic was “Balancing Nutrition,” a shared event with our corporate guests, Global Aerospace. Our presenter was Page Love, MS, RD, LD, CSSD, registered and licensed dietitian/nutritionist, of Nutrifit Sport Therapy Inc. (www.nurtifitga.com).
Page began by posing the following questions for participants to consider:
  • What does your plate look like?
  • Do you skip breakfast or other meals?
  • Are you drinking a minimum of 80 ounces (10 cups) of hydrating fluids per day?
She advised us to set one goal to balance our nutrition with a dietary change. For example, if that goal is to add more vegetables to one’s diet, she suggested:
  • Making V8 juice, V8 Splash, or tomato juice one of your drink choices
  • Adding lettuce and tomato to a sandwich
  • Eating raw vegetables as sides
  • Trying soup with lots of vegetables or a vegetable smoothie
  • Eating nutrient-dense vegetables such as Romaine lettuce, sweet potatoes, cabbage and avocado

 

Page also made suggestions for menu planning and shared tips on portion sizes, including:

  • Eat at least 3 regular meals and 2 snacks per day
  • Try not to go more than 3-4 hours without eating
  • Include adequate servings of each food group at every meal
  • Plan 3-4 ounces of protein at least twice a day
  • Consume small amounts (1 teaspoon) of fat at each meal to help with satiety and stabilizing blood sugar
  • Aim to have both a protein and carb at snack time
  • Drink at least 8 ounces of decaffeinated beverage with each meal and aim for 16 ounces at each snack time