90 DAYS TO WELLNESS

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OVERVIEW

Members of the group will be provided guidance and support in making healthy and holistic lifestyle changes. The program will be led by trained Y staff who will offer tools and education in nutrition management, beginning exercise, stress reduction, goal setting and healthy lifestyle planning. Plus: Two sessions with a Lifestyle Coach.

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PROGRAM GOALS

The overall goal of this program is to help individuals make gradual behavior changes that will lead to a healthier lifestyle.

Examples:• Journaling of food/physical activity on a daily basis.• Gradually increase healthy eating and physical activity levels

each week.• Learn what works best for your individual body.• Walk away with tools that make it easy to continue healthy

behaviors for the long run.

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PARTICIPANTS

Participants may elect to join this group for many reasons. It important that participants have realistic expectations in joining the program and recognize it is a healthy living program NOT a weight loss program. The program will include:• Group participation and

collaboration• At home activities• Weekly classes

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CLASS SCHEDULE

January Setting realistic goalsRead it before you eat it – shopping tripSugar blues and reducing cravings - the link between

obesity and diabetesEat this, not that – turn your favorite recipes around

 February Eating healthy on the go.

“Where does food come from” farm tourWeight management and self imageWhole grains

March Super foodsHealthy snackingSeasonal eatingJuices and smoothies

 

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SUGAR

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DEFINITION OF A CALORIE

READ IT BEFORE YOU EAT IT!

• Reading the Nutrition Facts is a great tool to help you make better choices. • Remember that the nutrients

listed are per serving, NOT for the entire package. Start

Here Step 2

Step 4

Step 3

Sodium < 150mg Sugar < 5gHow many servings per package?What’s your calorie count per serving?

The New Four Food Groups

Legumes2 or more servings a day.Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soymilk, tempeh, and texturized vegetable protein.Serving size: ½ cup cooked beans • 4 ounces tofu or tempeh • 8 ounces soymilk serious health risks, This no-cholesterol, low-fat plan supplies all of an average adult’s daily nutritional requirements, including substantial amounts of fiber. The major killers of Americans heart disease, cancer, and stroke have a dramatically lower incidence among people consuming primarily plant-based diets. Weight problems contributor to a host of health problems can also be brought under control by following the New Four Food Group recommendations. Try the New Four Food Groups and discover a healthier way to live.

Fruit3 or more servings a dayFruits are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C—citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.Serving size: 1 medium piece of fruit • ½ cup cooked fruit • 4 ounces juice

Whole Grains 5 or more servings a dayThis group includes bread, rice, pasta, hot or cold cereal, corn, millet, barley, bulgur, buckwheat groats, and tortillas. Build each of your meals around a hearty graindish grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc.Serving size: ½ cup hot cereal • ¾ cup dry cereal • 1 slice bread

Be sure to include a good source of vitamin B12, such as fortified cereals or vitamin supplements

Many of us grew up with the USDA’s old Basic Four food groups, first introduced in 1956. The passage of time has seen an increase in our knowledge about the importance of fiber, the health risks of cholesterol and fats, and the Disease-preventive power of many nutrients found exclusively in plant-based foods. We also have discovered that the plant kingdom provides excellent sources of the nutrients once only associated with meat and dairy products namely, protein and calcium. The USDA revised its recommendations with the Food Guide Pyramid, a plan that reduced the prominence of animal products and vegetable fats. But because regular consumption of such foods even in lower quantities poses

Vegetables4 or more servings a dayVegetables are packed with nutrients;they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok-choy are especially good sources of these important nutrients. Dark yellow and orange vegetables such as carrots, winter squash, sweet potatoes, and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet. Serving size: 1 cup raw vegetables • ½ cup cooked