Learning Session 5: Celebrating Success!

Learning Session 5: Celebrating Success!

Staff Wellness for Early Care & Education Professionals 1

Nemours is currently funded by the Centers for Disease Control and Prevention (CDC) under a five-year Cooperative Agreement (1U58DP004102-01) to support states/localities in launching early care and education learning collaboratives focused on childhood obesity prevention. The views expressed in written materials or publications, or by speakers and moderators do not necessarily reflect the official

policies of the Department of Health and Human Services, nor does the mention of trade names, commercial practices, or organizations imply endorsement by the U.S. Government. Acknowledgements A special thank you to:

Centers for Disease Control and Prevention (CDC) For generous funding support and expertise Nemours For their expertise, materials, support, and time spent on the projects implementation

Gretchen Swanson Center for Nutrition For the evaluation component of this national effort 2

Overview Nutrition & Meal Planning Physical Activity Stress Numbers for your Health

3 4 Group Discussion As a caregiver, what are

some of the consequences of not taking care of yourself? 5

Training Outcome Create a Personal Wellness Plan 6 Take care of your body. Its the only

place you have to live. Jim Rohn, author and motivational speaker 7

Nutrition and Meal Planning 8

9 10 What does 200 calories look like? https://www.youtube.com/watch?v=TMQDPXDtLh8

11 12 USDA SuperTracker

13 Planning 14

15 Meal Planning 101 Strategies Benefits

Plan/Make Shopping lists Lower cost Shop in season for produce Healthier food Prep veggies and fruits a options

the beginning of your week Can use your break to grab and go through time to relax instead your week of going out to a drive

Prep proteins and starches through at the beginning of your Involve children and week for lunches and quick family in the prep

meal prep after work Role model for and Dont shop hungry support coworkers 16

17 18 19

20 21 22

Small Changes Choose this: Instead of this: Corn Tortilla

White Tortilla Brown Rice White Rice Sweet Potato Fries French Fries Fruit Water

Soda or Juice Cucumber Chips Potato Chips Fruit Chocolate

23 If you keep only good food in your fridge, you will eat good

food. 26 Physical Activity

27 Adults need at least: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic (i.e., brisk walking) every

week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). or 1 hour and 15 minutes (75 minutes) of vigorousintensity aerobic activity (i.e., jogging or running) every

week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups 28 Stretching

https://www.youtube.com/watch?v=tdNEzxhPhpo 29 Why PA Regular physical activity is one of the most important

things you can do for your health. It can help: Control your weight Reduce your risk of cardiovascular disease Reduce your risk for type 2 diabetes and metabolic syndrome Reduce your risk of some cancers

Strengthen your bones and muscles Improve your mental health and mood Improve your ability to do daily activities Increase your chances of living longer 31

32 Easy Light Walk https://www.youtube.com/watch?v=LQMpBlJ-sTA

33 STRESS 34

What are your stressors? 35 Emotional

Social Chemical Environmental

36 Physical Triggers B/P

Involuntary Heart Rate Voluntary 37

Yelling Road Rage 2 types of Stress Distress

Eustress 38 5-minute Stress Test

39 100 ways to reduce stress 40

41 Know Your Numbers 42

Sleep 43 44

45 Know your numbers 46

Blood Pressure 47 Cholesterol

48 Blood Glucose 49

Body Mass Index 50 51

What light bulb information stood out for you? 52 Wellness Plan

53 54 The End

55

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