Nutrition on-the-go
What is one benefit of 1 pot-1 pan-1 skillet meals?
-Doesn’t require much prepping/planning
-Less mess/cleaning
-Good to for clearing out items in fridge and pantry
-Easy to make in bulk
What is the document called that you fill out when you are injured?
Sig-011
True or False: Stress is always a bad thing.
False!
Stand up if you took your BP these past 8 weeks.
100 points for those groups!
Name one alternative to an energy drink.
-Coffee
-Bai
-Unsweetened Iced Tea
-Yerba Mate
-Celsius
-Earl Grey Tea/Caffeinated Tea
-Kombucha
-Water
-Poppi Soda
What should make up half of your plate when you eat?
Fruits and Vegetables!
What is the most expensive claim in the county?
Strains and Sprains!
Name a game on the VR headset.
-Meditation
-Fishing
-Ocean Rift (Underwater)
-National Geographic Kayaking
FALSE!
-Create a bed-time routine (stick to it even on your days off)
-Reduce screen time
-Create a sleep friendly environment: dark, cool (65 F), quiet, comfortable
-Regular exercise – no more than 4 hours before bed
-Avoid alcohol and caffeine
-Eat heaviest meal after waking and lightest meal before bed
-Melatonin
What is a nutrient dense food?
Foods that are not “diluted” by additional calories from added sugars, sodium, solid fats, etc.
Name one thing you need to consider when you are at work (in terms of preventing injury)?
-Working conditions
-Dark, rainy/wet, snowy, icy, muddy, dusty, foggy, hot/humid
-With team or by myself?
-Do I have my work cell on my person?
-What do I need to do to prepare myself for today?
Name one stress management activity we did during the past 8 weeks.
-VR
-Switch
-Puzzle
-Drawing game
-Microgreens
-Stretching
-Heart Math
False
40
Name one "healthy" breakfast Grab & Go meal.
-Yogurt parfait
-Hardboiled eggs
-Whole grain toast with peanut butter/almond butter
-Overnight oats
-Snack box meal
-Homemade trail mix
Name one way to protect yourself from injury.
-Slow down! Stop and think about what you are doing
-Proper lifting mechanics
-Do you need assistance with the activity?
-Do you need a piece of equipment?
-Stretch!
Name 2 ways exercise/movement (think Switch!) relieves stress.
-Release stress and calm you
-Improve your mood and help you think clearly (endorphins)
-Increases attention/concentration
-Keeps your mind off cigarettes/vices if you’re trying to quit
-Helps control your appetite
-Gives you more energy and stamina
-Lowers your blood pressure
-Reduces your risk of developing heart disease and stroke
-Helps control blood sugar
-Improves your quality of sleep
-Helps self esteem
Name 3 ways to lower your blood pressure.
-Exercise
-Stress management
-Limiting salt
-Add more veggies and less saturated fats
-Medication
-Limit alcohol/cigarettes
-Monitor BP
-Quality sleep
-
Define Emotional Intelligence.
The capacity to recognize and manage our own feelings and recognize and respond to the feelings of others.
1/2 cup
Let's see them!
What is one mental or emotional benefit to growing microgreens?
-Decreased feelings of anxiety/stress/sadness
-Enhances memory
-Increases creativity, productivity, and attention
-Increases self esteem
-Improves happiness/life satisfaction
During HeartMath we learned focusing on our emotions and breathing can help lower our blood pressure.
What blood pressure reading is considered a dangerous level?
Higher than 180 and/or higher than 120 (180/120)
-120/80 or lower is normal
What is the daily added sugar limit for men? What is it for women?
-Men: 36 Grams
-Women: 25 grams