Wellness Programs

Nutrition

Interested in fresh produce at a decent price? There are several local Farmer's Markets that allow you to purchase delicious and fresh produce. It will save you some money and also a way to show your appreciation for local food.

 

  • Ventura
    • Wednesdays – Pacific View Mall in the West Parking Lot, North of Sears
      • 9 a.m. to 1 p.m.
    • Saturdays – City Parking Lot on the Corner of Santa Clara & Palm
      • 8:30 a.m. to 12 noon
  • Thousand Oaks
    • Thursdays – East End Parking Lot on Wilbur Rd. & Thousand Oaks Blvd.
      • 2:00 p.m. to 6:00 p.m.
      • Starting July 21st from 1:30 p.m. to 6:00 p.m
  • Simi Valley
    • Tuesdays – Simi Valley Town Center Front West Parking Lot
      • 3:00 p.m. to 7:00 p.m.

 

Nutrition

Three to Six

(Will differ with each person because daily calories will vary)

  • Figure out an idea of how many calories you should be taking in per day. To do this use the calorie calculator at the given website below:
  • Typically you would divide your daily number by 6 to calculate the amount of calories each meal should be
  • A healthy, balanced diet shouldn't always consist of counting calories-- focus more on eating and creating healthy, nutritious, well-balanced meals that are appropriately proportioned.
  • Your meals should include 3 stable meals (breakfast, lunch and dinner) with snacks in between
  • Throughout the day, remember to drink plenty of water to help keep your body healthy and hydrated.
  • So why smaller meals instead of bigger meals??
    • Keeps you full throughout the day because you will be eating consistently
    • Keeps your metabolism higher
  • Ideal outline for meals
    • Breakfast
    • Snack (3 hours after breakfast)
    • Lunch (aim between 12-1PM)
    • Snack (3 hours after lunch)
    • Dinner (aim between 6-7PM)
    • Snack (around 9PM)
    • Make sure your last snack/meal is a few hours before you head to bed.

    Click here for sample 3 to 6 menu options

 

Have you always wondered what to eat instead of something that is unhealthy?
Featured below are nutritional facts of healthier options to choose from instead of unhealthy foods. Enjoy!

Instead of this...try this!

    • Fried chicken-->grilled/baked chicken
      • Fried chicken: starchy batter, rich in cholesterol and fat
        • 1 breast: 408 calories & 66mg of cholesterol
      • Baked chicken: lower cholesterol and fat
        • 1 breast: 210 calories & 55mg of cholesterol
    • White bread-->whole wheat bread
      • Generally run the same amount of calories
      • White bread: processed and is more starchy, lacks nutrients
      • Whole wheat bread: contains essential nutrients, not processed, rich in fiber and protein
    • Whole Milk-->nonfat milk, low fat milk, soy milk
      • Whole milk: has undergone basic processing, rich in natural fat, contains essential nutrients
        • 1 cup (8 oz): 8g of fat, 150 calories, 35mg of cholesterol
      • Nonfat milk: all fat is removed, same essential nutrients
        • 1 cup (8 oz): 0g of fat, 90 calories, 5mg of cholesterol
      • Low fat milk (1% or 2%): lower fat than whole milk, same essential nutrients
        • 1 cup (8 oz): 2.5g-5g of fat, 100-200 calories, 15-20mg of cholesterol
      • Soy milk: made from soy beans, rich in protein, same essential nutrients
        • 1 cup (8 oz): 0.5g of fat, 100 calories, no cholesterol
    • French fries-->pretzels
      • French fries (large): between 500-700 calories, high in cholesterol
      • Pretzels (1 cup): 150 calories, no cholesterol
    • Sweetened drinks-->water
      • Gatorade: good for after working out, high in sugar and salt
        • 12 oz: 310 calories, 42g of sugar
      • Soda: no nutrients, empty calories
        • 1 bottle (20 oz): 240 calories, 65g of sugar
      • Water: no calories, provides natural nourishment to your body, helps metabolism
    • Energy drinks-->water
      • Redbull: high in sugar, false energy supplement
        • 1 can: 108 calories, 27g of sugar
    • Ice cream-->Frozen Yogurt
      • Ice cream: high in sugar
        • 1 cup: 289 calories
      • Frozen yogurt: natural, rich in antioxidants, low in sugar
        • 1 cup: 100-120 calories
    • Cake-->angel food cakes
      • Cake: high in sugar, starch, salt and cholesterol
        • 1 piece (1/12 of a 9 inch diameter 2-layer cake): 352 calories, 299mg of sodium, 55mg of cholesterol
      • Angel food cake: low in fat, cholesterol and sugar
        • 1 piece (1/12 of a 9 inch diameter cake): 72 calories, 0mg of cholesterol, 0.2g of fat

 

 

 

 

 

 

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