Everyday Solutions for Everyday Health

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Everyday Solutions for Everyday Health

• Where Can the Everyday Hero Turn to Get the
  Energy She Needs?

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Who Is the Everyday Hero?
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Who Is the Everyday Hero?

• Mom, chef, chauffeur, doctor, coach,
  professional
  
• Feels there is too much to get done every day
• Has talked to her doctor about feeling tired or
  having low energy
  
• Is not meeting her nutritional needs

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Whats It Like to Be an Everyday Hero?

• I get pulled in all directions.
• I feel so drained after work, I just dont have
  the energy to play with my son. It isnt his
  fault mommy is tired, and I feel so guilty.
  
• Tired shouldnt be a way of life.

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What Does This Mean for the Everyday Hero?

• Lack of energy
• Inability to get it all done
• Stress, anxiety
• Frustration
• Other health problems

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A Day in the Life of the Everyday Hero. . . .
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Her Most Common Concerns

• Providing Everyday Solutions for the Challenges
  Facing the Everyday Hero.

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What Concerns the Everyday Hero?

• Her Everyday Health
• Nutrition issues related to
• Overall health status
• Weight loss
• Dietary fat intake
• Lack of energy

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What is she doing for her Everyday Health?

• Cutting out certain foods
• Beef and dairy in particular
• Restricting caloric intake
• Restricting fat intake
• Missing out on key nutrients

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What Is the Everyday Hero Eating?

• Healthy Eating Index
• Designed to measure how well the American diet
  conforms to recommended healthful eating
  patterns
  
• Based on data collected during 1989-1990
  Continuing Survey of Food Intakes by Individuals
  (CSFII)
  
• Average Healthy Eating Index for women was
• 65 in 1990.

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Does This Look Familiar?
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What is the Everyday Hero Eating?

• Based on CSFII and Healthy Eating Index data many
  women over 20
  
• Are not meeting the RDAs for key nutrients
• Are not eating the Food Guide Pyramid
• Are not consuming a variety of foods

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Actual vs. Recommended Intakes

• Average daily intake,
• women 20 years
• 5.5 grain servings
• 3.1 veggie servings
• 1.5 fruit servings
• 1.1 dairy servings
• 1.9 meat servings

• Food Guide Pyramid recommendations
• 6-11 grain servings
• 3-5 veggie servings
• 2-4 fruit servings
• 2-3 dairy servings
• 5-7 meat servings

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Is the Everyday Hero Getting the Nutrients She
Needs?
Percent of Women Over 20 Not Meeting RDAs
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Everyday Solutions for Everyday Heroes

• Everyday Solutions for good nutrition
• Eat a variety of foods
• Follow the Food Guide Pyramid
• Include nutrient dense foods
• Lean beef, pork, chicken, fish
• Low-fat dairy products
• Whole grain products
• Orange, dark green and red fruits and vegetables

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Everyday Solutions for Everyday Heroes

• A 3-ounce Serving of beef contributes less
  than 10 of the calories to a 2,000 calorie diet,
  yet it supplies more than 10 of the Daily Value
  for these nutrients.

Source USDA Nutrient Database for Standard
Reference, Release 13.
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Everyday Solutions for Everyday Heroes

• Everyday snack ideas for Everyday Heroes
• Red pepper strips wrapped in thinly sliced roast
  beef
  
• Whole grain breakfast cereals with low fat milk
  and fresh fruit slices
  
• Add lean meat or low fat cheese to a salad
• Keep fresh veggie sticks handy for when
• the munchies strike

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Activity and the Everyday Hero

• What decreases energy?
• poor nutrition, inactivity, stress
• What increases energy?
• good nutrition, activity, peace of mind

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Activity and the Everyday Hero

• Activity and health benefits physical
• CVD
• Leading cause of death in women
• Cancer (colon, breast)
• Diabetes
• Osteoarthritis
• Osteoporosis
• Obesity
• More prevalent in women

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Activity and the Everyday Hero

• Activity and health benefits mental
• Mood
• Self Esteem
• Confidence
• Anxiety
• Stress
• Mild/moderate depression

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Activity and the Everyday Hero

• Nutrition supports activity
• Energy
• Nutrient intake distribution
• Vitamins and minerals
• Level of hydration
• Issues for women

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Activity and the Everyday Hero

• 88 of women feel that activity and/or exercise
  is important
  
• Only 36 of women have time for regular activity
  or exercise

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Everyday Solutions for Everyday Heroes

• Everyday Solutions for Physical Activity
• Take the stairs instead of the elevator
• Park further away from the door
• Walk the mall or grocery store before you start
  to shop
  
• Take your children to the playground
• Take a walk at lunchtime
• Go dancing with your husband

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Everyday Solutions for Everyday Heroes

• Everyday Solutions for energy
• Zzzzs!
• Keep to a schedule
• Avoid Caffeine too close to bedtime
• Physical Activity
• 30 minutes a day
• Include strength training for balance,
  flexibility and strong bones

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Everyday Solutions for Everyday Heroes

• Everyday Solutions for energy
• A balanced diet
• Eat a variety of foods
• Include nutrient dense foods
• Decompress Stress
• Find time for you
• Learn to ask for help

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The Council for Womens Nutrition Solutions

• Top 10 Everyday Solutions for Everyday Heroes

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Relish Food

• Food is a pleasure, not a foe. Rid yourself of
  strict diets and restrictive eating. Eating well
  and eating enough energizes everyday.

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Enjoy Movement

• Dance, stroll, stretch,
• garden whatever
• you choose gives you
• a health boost.

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Appreciate Your Beauty

• Cast off negative
• attitudes about your
• body. Admire it, dress
• it, groom it and
• pamper it. Do it now
• rather than later.

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Trust Yourself

• Tune into your inner
• signals. Youll discover
• when youve eaten
• enough, need a long
• walk or require more
• rest.

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Savor Some Down Time

• Its all about you . . a
• nap, a massage, a
• good book or a bubble
• bath can leave you
• refreshed and ready
• for your
• responsibilities.

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Decompress Stress

• When you feel
• overwhelmed, pause
• for some perspective.
• Close your eyes and
• take a few deep
• breaths. Even a small
• break helps restore
• calm and clarity.

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Give Up Guilt

• An unread report, a
• dusty house or a fast
• food meal for the kids
• does not make you a
• bad person.

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Focus on Your Priorities

• Say no to requests
• that overburden you.
• Protect and cherish
• time for your loved
• ones and for
• yourself.

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Ask For Help

• Dont try to be a
• superhero. Even
• Everyday Heroes dont
• have to do it all
• themselves. Family,
• friends and neighbors
• are glad to lend a
• hand just as you do for
• them.

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Remember Youre 1

• Love yourself first and everything else falls
  into line. You really have to love yourself to
  get anything done in this world.
  
• - Lucille Ball -

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Everyday Solutions for Everyday Heroes

• For more information contact the Council for
  Womens Nutrition Solutions at
  
• www.iVillage.com/energyinstitute
• www.CWNS.org

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Nutrition education programs are funded by
beef producers through their 1-per-head checkoff
program and are managed for the Cattlemens Beef
Board and state beef Councils by the National
Cattlemens Beef Association. The national beef
checkoff is administered by the Cattlemens Beef
Promotion and Research Board. This 110-member
board is appointed by the Secretary of
Agriculture to oversee the collection of the
1-per-head checkoff, certify state beef
Councils, implement the provisions of the Federal
Order establishing the checkoff and evaluate the
effectiveness of checkoff programs.
Producer-directed and consumer-focused, the Na
tional Cattlemens Beef Association is the trade
association of Americas cattle farmers and
ranchers, and the marketing organization for the
largest segment of the nations food and fiber
industry.