WOMEN AGES 50+ FOR AUGUST 2024

https://healthie-production.s3.amazonaws.com/documents/2056240/original/Learners_Guide-Session-11.pdf?response-content-type=application/pdf&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Credential=AKIAYNW7O2237XSHA2VN/20240817/us-east-1/s3/aws4_request&X-Amz-Date=20240817T175908Z&X-Amz-Expires=10&X-Amz-SignedHeaders=host&X-Amz-Signature=d7cf9393be7f627a2301e3d22a23030961f31f335e2e21af55cea20432d46a8c.

Overview
Session 10: Triggers
Every day you make choices about food and activity. Session 9 focused on the importance of food selection and meal planning in your wellness plan. You also decide how much, when, and where you are going to eat. With activity, you decide to take the stairs or the elevator. People, social events, and habits can trigger your desire for food or activity in a positive or a negative way. Triggers lead you to behave in certain ways. During this session, you will learn to pick out triggers that influence you. You will learn new ways to handle problem triggers and add more helpful ones into your day.
Common Food Triggers
➢ Feeling hungry
➢ Seeing or smelling food
➢ Thoughts & feelings
➢ Social situations and family events ➢ Food commercials on TV
As discussed in the mindful eating session, hunger is a natural trigger for eating. This is a positive trigger. Eating when you are hungry and stopping when you are full
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can lead to healthy decisions with food. Be aware, though, that appetite (the appeal of food) is different than hunger. Appetite that is triggered when you aren’t physically hungry can lead to unhealthy choices and/or overeating.
Common Activity Triggers
➢ Mood
➢ Motivation
➢ Desk job
➢ What others are doing around you ➢ Weather
Take a look at this chart for some common triggers you may find at home, during work and in social situations.
Negative & Positive Triggers
Negative Trigger
Positive Trigger
Home
Grocery Store
Candy dish on coffee table
Store displays of unhealthy snack foods or drinks
Yoga mat by TV
Pre-planned grocery list
Work
Soda machine by your desk
Healthy snacks in your desk
Social
Friends talking about their new fad diet
Scheduled weekly walk with a friend
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Emotions Feeling sad, lonely Feeling motivated or bored by words of support
✓ Skill Building Activity: Notice Triggers (your coach will lead you through this activity)
Take Control of Negative Triggers
Both positive and negative triggers can be planted at a very young age. If your parents always rewarded your good behavior or hard work with a treat, you may find yourself wanting an ice cream after a job well done. On the flip side, if you learned early on to use food as a way to self soothe when you were sick or sad, you may still find yourself reaching for cookies when you’ve had a rough day. The good news is once you note a negative trigger you can change how you react to it.
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➢ ➢ ➢ ➢ ➢
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If possible, avoid or remove the negative trigger.
Keep problem foods out of the kitchen
Change the channel during food commercials Move unhealthy work snacks out of sight
Position yourself away from the snacks at a party DonotturnontheTVafterameal,goforawalk
If you cannot remove a negative trigger, plan a new ways of responding to it.
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➢ With a problem food, practice eating it slowly, without distraction & in small portions
➢ Practice a new way of responding when someone offers you a food that you had not planned on eating
➢ Bring a healthy dish to a family event so that you have a healthy option for yourself
➢ Be active at social events, participate in sports or help with set up & clean up
➢ During bad weather, make a plan for indoor activities like mall walking or an exercise video
❖ See Handout: Practice New Responses
✓ Skill Building Activity: Practice New Responses With Family or Friends (your coach will lead you through this activity)
Food & Activity Triggers
Add positive triggers into your day:
➢ Hang out with people that are active
➢ Place reminders for exercise on your phone
➢ Ask a friend to talk & walk
➢ Keep you running shoes handy as a reminder to walk
➢ Pack your gym bag, you are ready to go
➢ Have comfortable fitting workout clothes & shoes
➢ Find a workout buddy
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➢ Keep hand weights or bands out & ready to use
➢ Make a food store list & stick to it
➢ Keep healthy snacks at home & work
➢ Look up nutritious recipes to try
➢ Create a relaxing place for each meal
➢ Try new restaurants that offer healthy options
➢ Order first at a restaurant, stick with your meal plan
➢ Ask for a take home box when ordering your meal
➢ Prep vegetables & keep in refrigerator
✓ Skill Building Activity: Adding Positive Triggers to Your Day (your coach will lead you through this activity)
Habits
Habits are formed when we respond to a trigger in the same way over and over again. Sometimes habits are not healthy.
The LifeStyle Evolve program is about making new healthy habits. Know that:
➢ Habits can be hard to break.
➢ It takes time to form new habits.
➢ A new healthy habit may feel awkward at first.
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➢ Be patient with yourself. It may take time before the new habit feels natural.
Key Ideas for Creating a Healthy Lifestyle
➢ Take control of your health and wellness
➢ Take notice of problem cues/triggers
➢ Replace problem triggers with positive ones
➢ Add helpful triggers
➢ Use problem solving skills from session 8, if needed
❖ See Handout: Changing Negative Food Triggers
❖ See Handout: Increasing Positive Triggers
Summary
During this session, you have noted your negative food and activity triggers. With negative triggers you learned to either avoid them or respond in a new way. You also learned how to add more positive triggers into your life. Understanding your triggers can put you on the right path to creating healthy habits.
Keep Moving
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Make positive triggers work for you. Keep your yoga mat, exercise ball or hand weights in view as a reminder to be active each day.
Activities
□ Make a plan of action to swap any problem triggers with helpful ones. By making a plan of how to handle negative triggers, you can create new healthy habits.
□ Goal setting: Work with your coach to set one goal this week about a problem or helpful trigger. Example: I will remove the candy dish from my desk at work and replace it with a bowl of fresh fruit.
List your goal here or message it to your coach: ______________________________________________________ ______________________________________________________ ___________________________________________________
Discussion/Questions
□ Share with your group on the Community Board your plan to change one negative food or activity trigger.
□ Share a problem food or activity trigger on the community board. Notice if anyone else in the group has any similar triggers.
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“Strive for progress, not perfection.” -Unknown
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Responses to Food Triggers
􏰀 There may be times when you are offered foods that you do not want in your meal plan.
􏰀 Being prepared with new responses to food triggers will help you achieve your goals.
Strategies to help you respond to food triggers:
1. Practice some of these responses so that you can be in control of the situation.
You could say:
● In a calm, but firm voice, “No thank you.”
● You can offer a compliment about the dish by saying, “The dessert looks lovely.”
● Ask for a simple replacement item by saying: “I would love a cup of tea.” or “I would love a glass of water.”
2. If you are close with the person, share your wellness goals with them. Ask for their support.

Changing Negative Food Triggers
If seeing high-fat or high-calorie foods in your pantry makes you crave them more...
● Keep low-fat and low-calorie foods readily available.
● Keep fresh fruits and raw vegetables (already washed and ready
to eat) in easy-to-see containers in your fridge.
● Keep a fruit bowl on your kitchen counter.
● Place high-fat, high-calorie snacks in the back of the pantry (out of
sight, out of mind).
If it is a habit to eat when you sit on the couch...
● Limit your eating to the dining room only.
● Try to keep your dining area free of clutter so you are not
distracted while eating.
If you tend to eat more while at your computer in the office...
● Have designated snack and meal breaks (at the office and at home).
● Do not watch TV, read, work, or use your phone when it is time to eat.
● Take your break outside rather than in the break room if it is filled with snacks.
If you find yourself eating when you are bored, anxious or sad...
● Have an arsenal of books, games and activities available to keep you busy.
● Call a friend rather than reaching for food.
● Do some deep breathing to calm down.

Increasing Positive Triggers
Positive Food Triggers
• Keep fresh fruits and vegetables in plain view. • Make water readily available.
• Get a reusable water bottle.
• Invest in a water filtering pitcher.
• Use Pinterest to find and save nutritious recipes.
• Set a date to cook for a friend or family member.
• Plan a menu for the week ahead of time.
• Set snack and meal reminders at the same time each
day and use that time solely for eating.
Positive Activity Triggers
•Keep the items below in plain sight: 􏰀Running shoes
􏰀Ready-to-go gym bag 􏰀Yoga mat
􏰀Bicycle
• Set a reminder on your phone.
• Block out time throughout the week to be active.
• Wear exercise clothes on days off from work.
• Save fitness videos on YouTube.
• Pin pictures of the outdoors or people being active to
your mirror or cork board at work for inspiration.
• Set up an activity date with a friend or family member. • Reduce TV watching or be active while you watch TV.

Overview
Session 11: Whole Foods
In this lesson, you are going to focus on healthy and nutritious foods, whole foods to be specific. Food is fuel for your body and the nutrients in food are needed for proper body function. By adding more whole foods into your diet, you will be fueling your body with the highest quality energy source. In this session, you will learn what whole foods are, how to purchase them and how to fit them into your eating plan.
What are Whole Foods?
“Whole foods” are foods
that provide your body with
nutrition and have been
minimally processed and
refined. Whole foods do
not have additives and
other artificial ingredients.
In fact, these foods are
often sold without food labels and minimal packaging. Whole foods include whole grains, fruits, vegetables, beans, and lean, minimally processed protein (ex:
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skinless chicken breast, plain tofu). Whole foods may or may not be organically grown.
Here are some examples of whole foods:
Grains
Buckwheat, barley, quinoa, rye
Nuts, seeds, & oils
Almonds, flaxseed, cashews, pumpkin seeds, walnuts
Vegetables
Fennel bulb, broccoli rabe, endive
Fruits
Kiwi, pomegranate, star fruit
Proteins
Tofu, legumes, grass-fed beef
Whole Foods for Vitamins and Minerals
➢ Eating foods in their whole forms helps the body absorb their nutrients.
o Example: The healthy fats in avocados help the body absorb the fat-soluble vitamins in avocados.
➢ Getting too much of a vitamin or mineral is less likely to occur from eating whole foods than from taking vitamin and mineral supplements.
➢ The higher content found in some whole foods causes the food to be digested slower. This results in more stable blood sugar between meals, giving
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you more energy and keeping you feeling full longer.
➢ Whole foods have both soluble and insoluble fiber. Soluble fiber aides heart health and insoluble fiber aides digestive health.
When you choose foods that have been highly processed, a lot of their vitamins, minerals, and fiber have been stripped away. This is why it is vital that we fill our diets with a wealth and variety of whole foods!
How to Pick and Store Whole Foods
While processed foods make it easy to have dinner on the table fast, they are often high in unhealthy fats, sugar, sodium, and calories. Eating too many processed foods puts you at risk for weight gain and other chronic diseases.
The good news is that many processed foods have healthy alternatives. Not only will you be more satisfied, you will be fueling your body with more fiber, vitamins, and minerals.
✓ Skill Building Activity: Processed Food Swap (your coach will lead you through this activity)
By choosing the right foods at the right time, you can save money and eat a well-balanced diet filled with healthy whole foods.
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❖ See Handout: Buying Produce Seasonally
❖ See Handout: What’s in Season
✓ Skill Building Activity: Creating Meals Using Seasonal Produce (your coach will lead you through this activity)
How to Save Money When Shopping
There are a number of ways to eat more whole foods while following a budget:
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Specials and sales
Check your local grocery store ad for specials. Use the “What’s in season” handout to choose seasonal produce.
Stock your freezer
Frozen fruits and vegetables are often more nutritious than fresh because they are frozen quickly after being picked.
Check the ingredient list and choose those without added sodium, fats, or sugars.
Stock your pantry
Buy one and two pound bags of brown rice, stock up on canned beans, and choose old fashioned and steel cut oats.
Whole grains and beans are low-cost, minimally processed & have a long shelf life. When using canned beans, drain and rinse with cold water to remove excess salt.
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➢ Make meatless meals
o Meats are often the most costly item on your
grocery list. Try a new tradition by having a “meatless Monday.”
❖ See Handout: Lentil Veggie Burger.
How to Cook and Serve Whole Foods
Add more whole foods into your diet by taking it one day at a time using these tips:
➢ Begin filling 1⁄2 your plate at lunch and dinner with fresh fruits and vegetables.
➢ Switch out a sugary breakfast cereal for steel cut oats
➢ Make your own pancakes using whole-grain flour instead of ready-made mixes in a bag.
➢ As often as possible, limit fast food. If you are too tired to cook, keep it simple & fill a whole-wheat tortilla with black beans, salsa, avocado and cheese.
✓ Skill Building Activity: Give Up Processed Foods for One Day (your coach will lead you thru this activity)
Eating a Rainbow of Colors
Eating foods that display a rainbow of colors is an easy way to ensure you are getting a variety of nutrients.
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Red
Strawberries, Red Peppers, Tomatoes, Watermelon, Raspberries & Cherries
Orange
Carrots, Pumpkin, Oranges, Mangos, Sweet Potatoes, Tangerines & Nectarines
Yellow
Corn, Squash, Lemons & Bananas
Green
Avocado, Asparagus, Brussels Sprouts, Broccoli, Kale, Pears, Spinach &Green Beans
Blue/Purple
Beets, Grapes, Plums, Prunes, Purple Potatoes & Eggplant
White
Cauliflower, Garlic, Coconut, Tofu, Turnip & Mushrooms
Black
Seaweeds, Black Beans & Black Sesame Seeds
Summary
Incorporating whole foods and continuing to make more thoughtful choices about the foods that you purchase and eat will help you reach your health and wellness goals. Remember, you can eat whole foods while on a budget by choosing seasonal produce and eating more plant-based meals. An easy way to be certain you are filling your plate with whole foods is to “eat from the rainbow” and to limit the use of packaged foods.
Keep Moving
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For an active and healthy weekend, visit an orchard and go berry or apple picking.
Activities
□ Try one whole food from each color of the rainbow.
□ Work with your coach to replace a highly processed food that you eat often with a whole food.
□ Tell your group about a new whole food you tried.
□ Goal setting: Work with your coach to set one goal this week associated with this session. Example: I will replace 2 processed foods with whole foods this week.
List your goal here or message it to your coach: ______________________________________________________ ______________________________________________________ ____________________________________________________
Discussion/Questions
□ Post one way you are going to add more whole foods to your diet this week.
□ Ask your group members about their favorite homemade dish.
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“The first wealth is health” -Rolf Waldo Emerson
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Buying Produce Seasonally
􏰀 There are a number of benefits to buying produce
seasonally.
Below are some of the most important reasons why buying produce seasonally is something to consider each time you shop for groceries!
Optimal Flavor
● Produce that was picked at the peak of ripeness will be the juiciest and most flavorful.
Peak Nutrition
● Produce is most nutritious when it is ripe and still on the vine. So, it’s best if we can pick it and then eat it. Try to buy local and in-season.
Best for Budget
● In-season produce is available in abundance. When there is an abundance of produce, the price will decrease. The price is also lower for seasonal produce because it doesn’t require extra special care from the farmer (special pesticides, herbicides, etc.).
Enhances Creativity
● Shopping for in-season produce may challenge you to find new recipes.

What’s in Season?
􏰀 This chart shows the produce that is most readily available during each season of the year.
􏰀 For help in selecting budget friendly produce with optimal flavor and nutrition, print out this handout and take it with you to your local farmer’s market or grocery store.
Spring
Bananas
Lemons/limes
Mangoes
Pineapples
Strawberries
Artichokes
Asparagus
Avocados
Beets
Broccoli
Cauliflower
Kale
Lettuce
Spinach
Mushrooms
Mint
Parsley
Thyme
Green peas
Summer
Blackberries
Cantaloupes
Cherries
Blueberries
Grapes
Peaches
Watermelon
Bell peppers
Cabbage
Carrots
Celery
Corn
Cucumbers
Eggplant
Tomatoes
Basil
Cilantro
Oregano
Sage
Fall
Apples
Cranberries
Pears
Pomegranates
Broccoli
Brussels sprouts
Cauliflower
Fennel
Leeks
Pumpkins
Red potatoes
Sweet potatoes
Winter squash
Yukon gold potatoes
Basil
Bay leaves
Parsley
Rosemary
Thyme
Winter
Apples
Cranberries
Grapefruit
Mandarin oranges
Pomegranates
Tangerines
Beets
Dried beans
Kale
Leeks
Mushrooms
Potatoes
Watercress
Turnips
Bay leaves
Chives
Parsley
Rosemary
Sage

Lentil Veggie Burger INGREDIENTS:
● 1⁄2 cup dried lentils
● 1 cup chickpeas, drained and rinsed
● 2 Tbsp. minced garlic
● 1⁄2 cup fresh mushrooms
● 1⁄2 cup diced, fresh red bell pepper
● 1 Tbsp. olive oil
● 2 Tbsp. ground flaxseed
● 2 Tbsp. Dijon mustard
● 3 Tbsp. tomato paste
● 1 tsp. chili powder
● 1 tsp. cumin
● 1 cup cooked brown rice (90 second brown rice is a quick
option)
DIRECTIONS:
1. Preheat oven to 375°. Cook lentils and brown rice according to package directions. Drain water from lentils.
2. While the lentils are cooking, add chickpeas, minced garlic, mushrooms, red peppers, and olive oil to food processor and blend. Remove mixture and put in a large bowl.
3. Add cooked lentils, brown rice, and all other ingredients to the bowl mix together.
4. Form mixture into 6 patties and place on sprayed cooking sheet. Bake 20 minutes, flip patties half way through.
*Cook’s note:​ Top with avocado, fresh lettuce, tomatoes, and feta crumbles for added flavor!

I discovered my garbage disposal is leaking! Luckily I had a dishpan in the cupboard under the sink with some cleaning supplies - I was looking for something this morning and was surprised to see it was nearly full of water. Grateful no leaks onto the floor. So I can't use that sink - it's a double sink so have the other side. I may have to get a plumber out here to just remove the disposal and simply connect a pipe into the main drain. I've heard garbage disposals aren't good for septic tanks. I'm already careful to wipe out dishes and pans with paper towels to remove grease and debris but still, it's hard to keep clean and that musty smell I mentioned a few weeks ago. So no loss if it's not replaced. I'll worry it about it on Monday.

Plus, last evening I walked into the office and saw a yellow wet spot on the carpet. ACK! Miss Rosie evidently got too excited when Luke the HVAC tech was here yesterday and decided that was a good place. I saw another yellow spot, most likely from earlier in the week when the crew was making a racket clearing under the powerline and I restricted her access to outside so she wouldn't be tempted to help. Thought I took her out enough, but maybe not. So I got the old Bissell hot water rug cleaner going in that room and took care of some spots in the bedroom. Now I have fans going in both rooms to help dry the carpet. I pre-treated with enzyme solution, hope it takes care of it.

Right after DH passed, Rosie starting tinkling on that carpet. I think she was just upset that he was gone and I ended up putting a baby gate there to restrict her access. Then she got over it and was OK. I make her go out a lot.

And I put the baby gate back up in the doorway.