THE LUNCH HOUR: HOW TO EFFECTIVELY USE YOUR LUNCH BREAK - PowerPoint Presentation

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THE LUNCH HOUR: HOW TO EFFECTIVELY USE YOUR LUNCH BREAK

“One Cannot think well, love well, sleep well, if one has not dined well”.- Virginia Woolf -

Josh Salinas

Shea Anderson

Grant JohannesSlide2

OVERVIEW

Basic physical activity informationExamples of short and effective workout routinesWorkout demonstrationBasic diet information

Recommendations for quick and easy meals and snacksSample healthy recipe preparationSlide3

The Truth About Exercise

Most people feel they don’t have enough time for a workout in their work dayANY exercise is better than NO exerciseExercise will not only keep you energized and increase productivity, but it will also help you feel better throughout the day

Workouts don’t have to be exhausting to make a differenceSlide4

Warm-up and stretching

Often overlooked in a workout regimenProper warm-up and stretching techniques help prevent injuryA proper warm-up also leads to a more effective workout

Many methods can be utilized, but easiest and most often used methods are:Static StretchingDynamic Warm-UpSlide5

Static stretching

Method that involves placing tension on a muscle groupLeads to increased blood flow and tissue elasticityMost commonly used parametersHold stretch position at point before pain occurs

Once comfortable point has been reached, hold position for 30 secondsRelease, and repeat on opposite limb

Cycle through major muscle groups 2-3 timesSlide6

Static stretching

Common Muscle Groups targeted during Static StretchingHamstringsQuadriceps

Gastrocnemius (Calves)Triceps/BicepsPectorals (Chest)

ShouldersLumbar SpineSlide7

Dynamic stretching

Method of stretching that involves progression through a movement to provide a stretch to the targeted muscle or group of musclesAlso called Active Stretching

Very popular method among athletesDepending on intensity, may have a cardio componentNot to be confused with Ballistic Stretching

Includes a “bouncing” componentOften avoided due to high occurrence of injury from overstretchingSlide8

Dynamic stretching

Most common Dynamic Stretching Movements:Walking Lunge with a twistToe to hand

Butt KicksCariocaHigh KneesShoulder Circles

Arm CrossoversSlide9

Quick 20 Minute WorkoutsSlide10

20 Minute Workouts

Workouts can be strength based, cardio based, cardio-interval based, etc.Workouts can be done in your office or in HPER with more options and equipment availabilitySlide11

Strength Based Workouts

1 minute high knees1 minute jumping jacks1 minute body weight squats1 minute pushups

1 minute lunges1 minute restRepeat 3-4 timesSlide12

Strength Based Workouts

10 pushups25 crunches25 squats30 lunges50 jumping jacks

60 second wall sitRepeat 3-4 timesSlide13

Free Weight Workouts

10 Goblet Squats10 Dumbbell Bench Press30 Second Plank10 Split Squats each Leg

10 Dumbbell Row each arm30 Second PlankRepeat 3-4 timesSlide14

Free Weight Workouts

3 x 10 Barbell Squats3 x 10 Hamstring Curls on Swiss Ball3 x 10 Bench Press3 x 10 Lat Pull-down

3 x 10 Bicep Curls3 x 10 Triceps ExtensionsSlide15

Cardio Based Workouts

20 Minute Walk (outside/treadmill)20 Minute Jog (outside/treadmill)20 Minute Elliptical20 Minute Bike Ride

20 Minute Stair ClimberSlide16

Cardio/Interval Based Workouts

These can be done outside, on a treadmill, bike, or elliptical:15 second run – 45 second rest15 second sprint – 45 second rest15 second sprint – 45 second jog

Increase sprint/run time and decrease rest time once you become acclimated to the workoutSlide17

Workout demonstrationSlide18

Choosing 6 Meals instead of 3

Three meals a day -- breakfast, lunch, and dinner -- is a way of life for many of us. Some diet experts believe more frequent meals could be better.

Eating six small meals a day can help regulate blood sugar, control cravings and keep hunger at bay.

As long as you choose the right foods and watch portion sizes, "grazing" throughout the day can help you lose weight while keeping you

energized.Slide19

Hunger & Diet

Hunger is a dieter’s worst enemy. Hunger usually occurs between meals, when blood sugar levels drop

.In theory, if you divide your daily calorie

intake into several small meals throughout the day, hunger won’t be an issue.

Eating more frequently could actually mean less nutrition and more calories if you don’t carefully plan out your snacks and meals.Slide20

Tips for What to choose

Each mini-meal or snack should include lean- or low-fat protein, fiber, and a little healthy

fat along with at

least one fruit or veggie in each mini-meal.Good protein sources include lean meat, seafood, low-fat dairy, eggs,

nuts and beans

.

Fiber

-rich foods include whole grains, fruits, vegetables, and beans.

Healthy

fats come from vegetable oils, avocados, nuts, and fatty

fish. Slide21

If your Goal is to lose weight

If you want to lose weight while eating several times a day,

you must control your portions.

Be careful of foods that are easy to overeat, like cheese, pasta, nuts and any of your favorite foods.

Walk when you

can. Spending

lunch at your desk when you have a long day as it is, isn't a good

thing.

If

you have to eat at your desk, look for ways to move during the day. Walk to the water cooler, from the farthest spot in the parking lot, to the copy

machine, anything

you can do to move your muscles

.Slide22

Eating at Work tips

Eating six mini-meals a day can be a challenge when you're at work. Try to prepare your lunch & snacks the night before.

For work parties that have food available, remember to watch portion sizes at lunch.To keep portions in check, take home part of your food for another meal, or

simply choose a salad or a lighter option.

Create a group of your coworkers that will join you in making healthy choices at work during lunch.Slide23

Quick Snack/meals

Examples of some healthy snacks and meals located in the HPER Café:Chicken Caesar Salad

Tuna Salad SandwichTurkey Ciabatta

SandwichStrawberry Banana SmoothieCut Fruit

Veggies & DipSlide24

Turkey tacos

Cooking equipment that you will need:Oven RangeSkillet

StrainerSpatula or Wooden SpoonIngredients:

1 lb. Ground Turkey, 93% Lean1 packet Taco SeasoningTaco Sauce

Shredded Lettuce

Diced Tomatoes

Shredded Cheese

Whole Wheat Taco Shells

Approximate Prep Time: 10-15 minutes

Macronutrient Breakdown for 1 Turkey Taco:

Carbohydrates: 68 g

Fats: 14.5 g

Proteins: 35 g

Calories: 495Slide25

Turkey Tacos

Instructions:Set burner to medium to high heatBreak up ground turkey in skillet

Cook meat until no longer pink. Stir regularly to prevent burning.Pour meat into strainer to drain excess grease.After adding meat back to skillet, pour ¾ cup of water and taco seasoning into skillet. Turn burner to high and stir in seasoning. Bring to a boil. Stir regularly to prevent burning.

Warm taco shells. Add lettuce, tomato, cheese and taco sauce.Enjoy!Slide26

Conclusion

For the workout portion of your lunch hour:Any exercise is better than no exerciseCan complete an effective workout in 20-30 minutes

Important to warm-up and cool down to prevent injuryFor the meal portion of your lunch hour:Portion size is key

Snack or meal should have a good balance of carbohydrates, fats and proteinsMany healthy options available on campus

Healthy meals and snacks can easily be made at homeSlide27

References

www.webmd.comwww.ccohs.ca

www.goodhabitsuae.comwww.Whfoods.com

www.Eatingwell.comwww.cookinglight.com

www.health.com

Essentials of Strength Training and Conditioning by Thomas R.

Baechle

& Roger W. Earle