Week 1 – Introduction and Awareness

Skill – Awareness/Mindfulness, record keeping skill, and self-monitoring

Objective – Learn the fundamentals for a healthy life, how to set a SMART Goal, and tracking

Distribute

• Trackers

Sections to cover

• What is Go Healthy and program goals
• Fundamentals
• Support tools
• Tracking expectations
• Class expectations
• Setting SMART Goal

Introduce

• Fundamental 1 – Awareness
• SMART Goals

Participant Guide

Go Healthy is a lifestyle approach that focuses on developing sustainable healthy habits. You will develop a SMART Goal and set weekly action steps toward your goal by using the three fundamentals: awareness, smart food choices, and activity/movement.

Go Healthy Goals

• Modify your diet by slowly crowding out unhealthy foods
• Begin or increase activity/movement; add enjoyable activities, building up to 30 minutes a day, 5 times a week
• Lose at least 5% of initial body weight

Fundamentals for a Healthy Life

• Awareness/Mindfulness
• SMART Food Choices
• Activity/Movement

Support Tools

• Guide to SMART Food Choices
• inHealth Tracking App
• Coaching support

Getting started!

This week, you will learn about awareness and self-monitoring. You will also discover how these cognitive strategies can affect your choices.

Fundamental 1 – Awareness and self-monitoring

Being aware of the difference between hunger and satiety is important to maintaining a healthy body weight and losing weight. Understanding how food makes us feel helps us to make better choices. Hunger prompts us to consume food, while satiety is the sensation of feeling full. Eating with awareness will help you savor the flavor of foods and drive you to eat less.

Mindful eating is a strategy we can use to build healthier eating habits. When we eat mindfully, we’re more aware of our bodies, emotions, and the flavors and textures of food. Even if we are not aiming for weight loss, mindful eating helps us to maintain a healthy weight.

What is required?

1. Be present and aware of what you are putting into your body. Go back to the reason why you are here. What is your vision of a happy, healthier you? Why is this important to you?
2. Weigh yourself. You will need a body weight scale that you can use several times a week. Weigh yourself using the same scale throughout the program. It is best to weigh yourself first thing in the morning before starting your day. Record your weight exactly as you see it, including decimal points. Use the SMART Tracker to guide your motivation in reaching your goal.
3. Practice self-monitoring. You will be required to track your progress throughout the program. Monitor your weight, food intake, and activity daily.
4. Set a SMART Goal and action steps to follow. This goal should be specific,
   measurable, attainable, realistic, and time bound. Accountability and goals are an
   an important part of creating a sustainable lifestyle change.

Closing

• Review weekly assignment
• Make sure each participant has set a goal

Notes: Have the participants start thinking about change?

In order to lose weight, you must lower calories. You do this by eating less food calories and burning more calories from physical activity. When you do both, you get the best results. Counting calories can be tedious and is often very inaccurate. An easier way to reduce calories is to focus directly on the behaviors of diet and exercise using the fundamentals of Go Healthy.

Emotions can drive us to be “hungry” when we are not. Bring this back to awareness.

Assignment

• Gradually clean out your home and work areas. Begin by removing high-calorie foods.
  • See red column on Guide to SMART Food Choices.
• Stock up on foods from the “Any Time” and “Portion Controlled” columns.
  • See green and yellow columns on Guide to SMART Food Choices.
• Eat lots of “green” foods, smaller amounts of “yellow” foods, and limited amounts of “red” foods.
  • See green and yellow columns on Guide to SMART Food Choices.

Week 2- Smart food guide and vegetables

Skill – Eating low-calorie foods

Objective – Understand the Guide to SMART Food Choices

Distribute

• Trackers

Sections to cover

• Fundamental 2 – Smart Food Choices
• Tracking begins this week and benefits to tracking
• Review Veggie and Fruits suggestions in Smart Food Choices
• Review tracking options

Introduce

• Fundamental 2 – Guide to SMART Food Choices
• Tracking

Participant Guide

Fundamental 2 – SMART Food Choices

• Eat fresh, frozen or canned vegetables and fruits as close to natural form as possible – without added sauces, cheese or sugar. Choose lower-sodium canned veggies.
• Make your servings count. Juice and dried fruit are not low-calorie and do not count toward your goal of 5 servings per day.
• Starchy vegetables ARE vegetables.
• Vary your veggies and fruits. Eat different colors each day for better nutrition. 
• Plan some meals around a vegetable main dish: beans, stir-fry, salad, or soup are great choices. 
• Add chopped veggies to pasta sauce, lasagna, meatloaf, casseroles, rice, or pasta. This is a great way to lower calories and save money.
• Keep a bowl of fruit on the counter and cut up veggies in the fridge as a “grab & go” snack. Be a role model! Set a good example for children by eating vegetables and fruit at meals and snacks.
• Develop a 1-2-2 pattern. Eat 1 serving at breakfast, 2 servings at lunch and 2 servings at dinner. 
• Choose restaurants that serve vegetables and fruit. If you don’t see them on the menu, ask for them. Order double portions of salads and cooked vegetables. Don’t forget the baked potatoes!

Can I afford to eat more vegetables and fruits?

Compare the cost of vegetables and fruits (per pound) to the other foods you purchase. If you buy more veggies and fruit and less meat and junk food, you will save money and lose weight.

Low-Calorie Condiments. Add flavor without loading up on calories!

• Choose condiments containing 20 calories per tablespoon or less.
• Choose fat-free or low-fat condiments.
• Use dry seasoning, low-sodium blends, or powders (garlic powder, onion powder).
• Suggestions for baked potato toppings: Spicy mustard, ketchup, sour cream, fat-free salad dressing, barbecue sauce, low-sodium seasoning blends, butter-flavored sprinkles, salsa, or cocktail sauce.
• Combine sugar-free orange marmalade with low-sodium soy sauce. Microwave for 30 seconds to create a wonderful sauce for vegetables.
• Glaze cooked carrots or a baked sweet potato with sugar-free orange marmalade or sugar-free maple syrup.
• Cook vegetables in low-sodium bouillon or water seasoned with a few drops of liquid crab boil seasoning.
• Liquid smoke seasoning (a few drops only) provides a smoky taste to beans and greens.
• Add chili seasoning mix to a combination of corn, sautéed onions, and pinto beans.
• Use fat-free dressings to marinate raw or cooked, chilled vegetables.
• Mix fat-free mayonnaise with spicy mustard, horseradish, or salsa. Use for potatoes, salad, or raw veggie dip. 
• Flavor fat-free sour cream with any powdered seasoning blend to create a dip or a creamy sauce. 
• Use cooking spray to sauté vegetables. Add small amounts of water as necessary to keep veggies from sticking as you sauté.
• Fresh herbs add flavor without salt. Parsley, basil, and cilantro are easy to grow at home. Snip what you need right off the plant as you are cooking. Freeze extras to use later. 
• Low-sodium tomato soup or vegetable juice cocktail is the base for easy vegetable soup. Add frozen mixed vegetables or a bag of shredded cabbage. 
• Top cooked spaghetti squash with tomato sauce seasoned with Italian seasoning and garlic powder. Sprinkle with parmesan cheese. Use instead of pasta.
• Spray vegetables lightly with liquid spray margarine or a light spray of olive oil once you plate them. You will add fewer calories than if you add the butter or oil to the cooking dish.

Why track your food consumption?

The goal of tracking is to increase your awareness of the types of food you are choosing to eat.  Studies show that consistent tracking helps to hold you accountable for your daily choices, allows you to see your progress, and keeps you motivated. In addition, tracking helps you see the difference between what you “think you consumed” versus what you actually consumed.

Ways to track

Including tracking as part of your daily schedule helps to create a habit. You may choose to keep a journal, digital tracker on the mobile app, or use a tracking guide linked below. 

• SMART Tracker
• Mobile App Tracker

Closing

• Review weekly assignment
• Make sure each participant has set a goal

Notes: Turn to the Guide to Smart Food Choices. To lose weight, you must eat fewer calories. Notice the 3 columns – Any time foods (green), Portion controlled foods (yellow), and Occasional foods (red).

• Green – Any time Foods are 15-25 calories per ounce
  • These are weight loss foods because they contain lots of water and fiber. This also makes them very filling. Eat more of these foods and your day will be low calorie. Portion control is not necessary
• Yellow – Portion Controlled Foods are 50-75 calories per ounce
  • Calories are climbing because of higher fat and less water and fiber. These foods need portion control to lower calories. See Appendix A for sample calorie plans (optional).
• Red – Occasional Foods are 100+ calories per ounce
  • These foods are high fat and sugar. They are not filling. Limit or eliminate these foods. Even small amounts will cost hundreds of calories!

Assignment:

• Track your food intake:
  • SMART Tracker
  • Mobile App Tracker

   

• Record everything you eat and drink. At the end of the day, review your tracker. On the SMART Tracker, place a check in the column that corresponds with your food choice (green, yellow, or red).

Note: For weight loss, the goal is to eat lots of “green” choices. Aim for a minimum of five fruits and vegetables a day. Eat fewer “yellow” choices, and little to no “red” choices.

Week 3 – My Plate and portion control

Skill – Use portion control strategies to reduce calories at meals and snacks

Objective – Understand portion control using MyPlate

 Distribute

• Trackers

 Sections to cover

• Portion Control

 Introduce

• My Plate

Participant Guide

Protein (1/4 plate) 

Start lean. Remove poultry skin, choose red meat with little fat, and trim visible fat before cooking. Avoid sausage and bacon. Choose ground beef with at least 90% lean. 

Keep it lean. Bake, broil, or grill. Avoid fried or breaded choices. Prepare beans and vegetables without added meat. Try to include at least 8 ounces of fish every week. Use beans as a protein source one time per week. 

Grains (1/4 of the plate)

What counts as a serving? 1 slice of bread, 1 cup of cereal, 1/2 cup pasta, rice, or cooked cereal, 3 cups popcorn 

Choose whole grains such as whole-wheat bread and pasta, brown rice, oatmeal, whole-wheat flour as a baking ingredient, whole-grain ready-to-eat cereals and popcorn.

Keep it low fat. Reduce servings of cheese, cream sauce, butter, and gravy

Dairy

Closing

• Review weekly assignment
• Make sure each participant has set a goal

Notes

Spend some time talking with participants about successes and barriers to tracking. They will have completed their first week of tracking. It is important that participants establish this habit early and work to overcome any barriers.

Vegetables & Fruit are a fundamental. The goal is to eat a minimum of 5 servings per day.

Veggies & Fruit are “Any time” foods. Planning to eat more veg/fruit will increase the frequency of low-calorie foods and help to fill you up. It’s important to focus on volume with this tool. The goal is to eat enough veg/fruit at one time to crowd out other higher calorie foods. You must eat until you are full.

What’s a serving? 1 cup raw or cooked, 1 hand-size piece, 2 full cups salad greens

Your materials contain many ideas for eating at least 5 servings per day. Here are a few:

• Fill half your plate with veggies / fruit every meal.
• Choose fresh, frozen, or canned as close to natural form as possible.
• Include starchy veggies like potatoes to help you feel full.
• Keep condiments low calorie, less than 20 calories per tablespoon.
• Try a variety of veg/fruit.  Revisit some you have not tried recently.

The icon you see is the MyPlate strategy. Notice, half of the plate space is taken up in veggies and/or fruit, ¼ of the plate space is for protein, and ¼ of the plate space is for grains. If you are not already filling half your plate with veggies or fruit, you need to make this happen. Veggies /fruit take away plate space of other foods and lower calories while helping you to feel full.

Protein – If you choose to use protein at a meal, limit it to ¼ of the plate or the size of the palm of your hand. You don’t need protein at every meal, but if you choose to eat it, you need to use portion control. Your daily intake of protein should not exceed 4-6 ounces. The exception is protein sources listed in the “Any Time” column of the Guide to Smart Food Choices. The list of protein choices in the booklet generally come from the “yellow” column of the Guide and so require portion control. Start with lean sources and keep it lean by baking, grilling, or broiling.

Grains – If you choose to use grains at a meal, limit the portion to ¼ of the plate or the size of your fist (about 1 cup). Again, we typically require only 4-5 servings per day (note serving size; 1 cup = 2 servings). The list of recommended choices, with the exception of fat free popcorn, are classified as “yellow” foods on the Guide to Smart Food choices and therefore require portion control to manage calories.

Dairy – If you choose to use dairy, portion size is 1 cup with a limit of 2 per day. If you don’t use dairy, consider taking 1 calcium supplement per day.

In summary, the MyPlate strategy gives you a guide on how to portion out the food that you choose to eat. Lots of veggies or fruit and smaller portions of protein and grains.

Other examples of plate strategy:  breakfast ideas on page    .

Sandwich Meal: 2 slices of bread (grain), lean turkey (protein), fruit, veggies, or veg. soup

Bowl of cereal: Start with 1 cup of fruit, add 1 cup of cereal (grain), add 1 cup milk (protein/dairy)

Entrees – Easy way to build MyPlate. The entrée becomes the protein and grain portions of the plate. Add vegetables or fruit to the other half of the plate. Entrees are very convenient for workdays. Combine with raw veggies, salad, or fruit for an easy meal. Breakfast entrees are also available.

Assignment

Use the portion control guide and SMART Food Choices to measure your daily consumption. How many “red”, “yellow” and “green” foods are you consuming?

Continue to track your food and drink intake:

• • SMART Tracker
  • Mobile App Tracker

Week 4- Calorie Density: Eat more, weigh less

Skill – Understand how to balance calories

Objective – Use the concept of calorie density to make food choices that are personally satisfying and aid in weight management.

Distribute

• Trackers

Sections to cover

Introduce

• Food labels and Calorie Guide

Participant Guide

For successful weight management, there is no dispute that calories count. But, as humans, we tend to eat until we “feel” full. The feeling of fullness, not the calorie level, is the signal that allows us to stop eating. Since we cannot “feel” calories, successful weight managers use the concept of calorie density. Calorie density is the measurement of calories per bite.

Low calorie density foods are 15 to 25 calories per bite. These foods contain water and fiber that lower calories while increasing the weight of the food. When you eat your “normal amount” of food, the calories are relatively low. Examples of these foods are found in the Guide to SMART Food Choices in the “Anytime Foods” (green column). Water-based soups are also a low-calorie density choice.

High-calorie density foods are 100 to 200 calories per bite. These foods are typically dry foods containing fat and sugar which increase calories without added weight. By the time you feel full, you may have eaten hundreds of calories in just one food. Examples of these foods are found in the Guide to SMART Food Choices in the “Occasional Foods” (red column).

Strategies for lowering calorie density (Getting full by eating fewer calories)

• Add vegetables to pasta or rice to increase volume and lower calories.
• Eat fruit instead of drinking fruit juice. Choose fresh fruit instead of dried fruit.
• Eat cooked cereal such as oatmeal or grits instead of dry cereal. Add fruit for even fewer calories.
• Eat raw vegetables instead of veggie chips.
• Eat 94% fat-free microwave popcorn instead of other salty snacks like pretzels or baked chips.
• Read labels to make the connection between calories and food volume (1 oz. = 30 grams).

The Buffet Principle

When we are faced with lots of food variety and large quantities of food, the normal signal that tells us to stop eating does not work as well. Here are a few tips to avoid this trap.

• Order off the menu and skip the buffet. Even better, don’t go to a restaurant that offers a buffet. It’s a set-up for failure.
• At home, serve the meal from the stove instead of family style at the table (except for veggies). Men eat 29% more calories if food is on the table. Women eat 10% more if food is on the table.
• Avoid buying in bulk or “family pack” items – except for veggies and fruit. Be especially careful about buying high-calorie dense foods in bulk like cold cereal, crackers, chips, or peanut butter.
• Portion out snacks instead of eating them directly from the large package or purchase 100-calorie snack packages and limit to one per day.
• Serve yourself on a smaller plate so the food will look “bountiful” to the brain. We typically register food amounts more strongly with our eyes, not our stomachs.

Ways to find calories in food include:

• Lists of calories in common foods
• Nutrition Facts labels
• Online tools
• Smart phone or computer apps

Food labels break down the nutrients, vitamins, and minerals per serving of the food.

Closing

• Review weekly assignment
• Make sure each participant has set a goal

Notes: Today, we are going to take a closer look at a concept called “calorie density”. This is a very important concept for success in weight management. We know that weight management is all about managing calories, but there’s a problem. We eat until we feel full, then we stop. The problem is we cannot “feel” calories. If we are not careful with our food choices, by the time we feel full, we may have eaten hundreds of calories! That’s why counting calories or “cutting back” on food volume doesn’t always work. If you are not full, it’s hard to stay on track.

Using the concept of calorie density can help you to eat the amount of food that is personally satisfying to you and manage your calories. While we’re talking about this concept, I want you to refer to the Guide to Smart Food Choices. You have been using this fundamental since the first week of your program, so we’ll look at this quickly.

• Foods in the “Any Time” green column have the lowest calorie density because they are full of water and fiber which makes them weigh more and help us to feel full. Calories are – 15 -25 per ounce. Notice the protein choices – when you want more than ¼ plate of protein, these choices will work for you.
• As you move to Portion Controlled and Occasional Foods the calories go way up for equal amounts of food. 1 ounce = 1 ounce.

Take a look at the example I brought today: popcorn and chips.

What column would you find popcorn?  Green.  Popcorn is 15 calories per cup. What column would you find potato chips?  Red. Chips are 150 calories per oz. Each sample bag contains 150 calories. Which bag would be more filling to you?

In a practical way, the plate strategy is a model for using calorie density. Most lean protein and grain choices will cost 50-75 calories per ounce (big bite). If you only ate protein and grain at a meal, and you ate until you felt full, your calories would be too high. The ½ plate of veggies brings low calorie volume to the plate resulting in a lower calorie meal that will fill you up.

It’s important to know that we are each different in our volume needs. Pay attention to yourself. If you require more volume or chewing to feel satisfied, then it is crucial that you make your choices more frequently from the “Any Time” column. If there are some foods that you have difficulty eating in small portions, you may need to restrict or eliminate that food.

Let’s mention one more thing: the buffet principle. When we’re faced with lots of food variety and quantity, the brain signal that tells us we’re full, doesn’t work as well. For example: have you ever pushed away from the table saying, “I’m so full, I can’t eat another bite.” Then someone brings out several desserts and you’re ready to eat again! The buffet principle is not limited to an actual buffet restaurant. Look at the tips to help you avoid this trap. Review the tips.

Ask: What did you hear today that would be helpful to you? How will you use this information?

Assignment

As you track what and how much you are eating, begin to increase your awareness around calories by monitoring food labels.

Track your food and drink intake:

• Mobile app
• SMART Food Tracker

Week 5 – Activity/Movement: Ways to get more active

Skill – Understand benefits of movement and ways to track physical activity

Objective – Identify opportunities to get moving and tracking

Distribute

• Trackers

Sections to cover

• Fundamental 3 activity/Movement
• Strategies for activity
• Ways to increase movement

Introduce

• The benefits of movement
• CDC recommendations around movement

Participant Guide

We know 150 minutes each week sounds like a lot of time, but it’s not. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. For example, you could break 150 minutes of physical activity down to 30 minutes a day, 5 days a week. You can even break it up into smaller chunks. Find the balance that works for you.

Physical Activity Guide

Strategies

• Just starting out. Begin with 10 minutes daily. Build toward 30–60 minutes.
• Multiple short bouts can add up to 30-60 minutes daily.
• Mix it up! Variety can keep you going. Walk, garden, bowl, dance, or take a class.
• Dress for success! Proper shoes and comfortable clothes will prevent injury and fatigue.

MORE WAYS TO INCREASE PHYSICAL ACTIVITY

At Home

• Join a walking group in your neighborhood or at the mall. Recruit a buddy for support and encouragement. Push the baby in the stroller, pull toddlers in a wagon or let older children accompany you on a bike ride.
• Walk up and down the field while watching your children play sports.
• Walk the dog.
• Clean the house. Wash the car. Mow the grass.
• Walk more, drive less.
• While watching TV, walk in place, get on a piece of exercise equipment or do stretches.
• Plant and care for a vegetable or flower garden.
• Play with your children. Shoot hoops, dance, play hide and seek.
• Exercise in your living room using a DVD or find a fitness channel on TV.

At Work

• Park 5-10 minutes away.
• Replace a coffee break with a walk break. Ask a co-worker to go with you.
• Join an onsite or nearby gym. Don’t forget to bring your workout clothes with you.
• Look for worksite wellness-sponsored activities.

At Play

• Walk, jog, skate, cycle, dance, bowl.
• Swim or try water aerobics.
• Take a class in martial arts, dance or yoga.
• Play golf. Pull the cart or carry your clubs.
• Canoe, row, or kayak.
• Play tennis or racket ball.
• Play basketball, softball, soccer, or volleyball.
• Take a nature walk.

You could track

• Calories burned
• Distance 
• Number of steps
• Speed 
• Weight lifted; Time active

Ways to measure include

• Clock or watch 
• Fitness tracker 
• Pedometer 
• Smart phone or computer apps 

Ways to record include

• Fitness tracker 
• Smart phone or computer apps 
• Spiral notebook 
• Spreadsheet 
• Voice recording 

Closing

• Review weekly assignment
• Make sure each participant has set a goal

 Notes: The best activity for weight loss is one that involves moving your entire body like walking, running, dancing, or cardio equipment because these burn more calories per minute. Working with weights or toning exercises should not be your primary form of physical activity. Instead, do these as extras.

Strategies (consider the fitness expert to deliver this part – watch the time!)

• If just starting out, begin with a minimum goal of at least 10 minutes. Build towards 30-60 minutes daily.
• Put together multiple short bouts to add up to 30-60 minutes per day.
• Commit to no “zero days”.
• Ideas on page ______ for variety at home, work, and recreation
• Dress appropriately – proper shoes and breathable clothing will prevent injury and early fatigue.

Assignment

 In addition to tracking what you eat, begin to track your activity.

Set a goal for the week to try out a new activity/movement. For example, take the stairs instead of the elevator. No matter what activity you choose, track your movement:

• Mobile app
• SMART Food Tracker

Week 6 – Balancing Act (Calories vs activity)

Skill – Physical activity and calorie maintenance

Objective – Set a goal for weekly activity and understand how to burn more calories

Distribute

• Trackers

 Sections to cover:

• Weight loss target

 Introduce

• Calories vs Activity (Calorie Balancing Equation)

 Participant Guide

Losing weight and maintaining a lower body weight are about balance. Body weight goes up or down depending on your diet and exercise habits. The relationship of diet and exercise to weight can be explained using the calorie balancing equation.

Calories In (food) – Calories Out (Physical Activity) = Maintenance Calories

 Know Your Maintenance Calories

Maintenance calories are simply the number of calories you require to maintain your current weight or your goal weight.

Women Body weight x 10 calories per pound

Men Body weight x 11 calories per pound

Note: the smaller your body weight, the lower the calories it takes to maintain your weight. To keep weight off, you will need to learn to live at a lower calorie level for the rest of your life.

200 lbs. x 10 calories /lb. = 2000 calories

150 lbs. x 10 calories/lb. = 1500 calories

120 lbs. x 10 calories /lb. = 1200 calories

 Weight Loss Target

Choose a calorie target at least 500 calories below your current maintenance calories, but not lower than 1200 calories. Adding physical activity lowers your calories. Counting calories takes lots of skill and most people are not accurate. It’s easier to use the fundamentals to lower calories. If you are not losing weight, your calories are too high, and you need to do more of the fundamentals. This table is a guide for calorie plans.

*If you do not use dairy, you may increase lean protein by two ounces. You may want to consider taking a calcium supplement. Talk to your healthcare provider about what is right for you.

Closing

• Review weekly assignment
• Make sure each participant has set a goal

Notes: Participants are halfway through the class. Have them reflect on their journey so far.

Assignment

Set a calorie target as you continue to monitor and be aware of what you are consuming daily.  Keep track of the amount of physical activity in the mobile app. Make sure you are maintaining a balance.