Health and Wellness 101

Presented to: ADPI-Theta Beta

Presented By: Chris Curcura
10/04/14

Who am I?
Chris Curcura and also Jennas father
I run a Pharmaceutical Marketing Company in NJ and work
closely with Health &Wellness experts in the
pharmaceutical and healthcare industry
I am not a physician but I work closely with a dietician and
a nutritionist
I have a 100lb weight loss in my history (in my 20s) and I
currently weigh less now than I did in the 8th grade
Currently investing in a Title Boxing Club Gym Franchise
True Advocate of Greek Life- Sigma Pi @ URI
I exercise daily: boxing, weightlifting, cross fit and just
about anything else that helps break a sweat
Exercise along with Health and Wellness play a vital role in
my life
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Goals of Todays Program

Review of Health, Wellness and Exercise

Empower the Chapter to embrace wellness
as a lifestyle and not a cleanse, diet or
some type of new fangled fad
Explore Changes and substitutionsmaking better choices- even on a budget
Exercise Choices- and myths
My top 10 Secrets to a healthy lifestyle
Sample menus
Questions- Open forum
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Time for a Guessing Game

1. Mississippi
2. Alabama
3. West Virginia
4. Tennessee
5. SOUTH CAROLINA
6. Oklahoma
7. Kentucky
8. Louisiana
9. Michigan
10. Arkansas

* according to us News and World Report these are the Top 10

Fattest States in the country. SC has a 30% obesity rate and the
highest rates on adult onset diabetes and hypertension
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Not This.

Eat This

Organic cage free Eggs

Grass Fed- beef
Greek Style Yogurt
Organic Milk
Grilled Chicken
Polly-O Cheese sticks
Turkey or Chicken Burgers
Salad/veggies and dressing on the side
Low Carb Wraps
Turkey Bacon
All natural almond butter
All natural peanut butter
Almonds/Pistachios/Walnuts
Sweet Potato
Blueberries
Apples
Seltzer water
Green Tea
Vodka

Diet or Regular Soda

Potato Chips
Processed foods (Chicken Nuggets)
Cheeseburgers
Low quality fast food
Regular Hot Dogs
Fried Foods- Blooming Onion
Alfredo Type sauces
White bread
High Sugar drinks/Juice Boxes
Plain Bagels
Deep dish pizza
White Rice
Ciabatta bread
Milk Chocolate- go with Dark Chocolate
when possible

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My Favorite Substitutions

Mustard vs. whole mayonnaise

Lite Mayo vs. whole mayonnaise
Baked Lays or Pop Chips vs. Regular Potato Chips or Doritos
Flagel or Bialy vs. Bagel
Whey Gold Standard Protein Powder vs. Store bought smoothie (lots of
sugar!! in those)
Light Sour cream vs. Regular Sour Cream
Raw carrots vs. pretzels
Seltzer or water vs. Soda- Regular or Diet
Dark Chocolate instead of Milk Chocolate or White chocolate( Bite size)
Thin Crust Pizza vs. Thick crust pizza
Veggie Pizza toppings vs. Meat Lovers Pizza
Skinny Cow Ice cream vs. Regular ice cream
Frozen Greek yogurt pops
Vodka- vs. Rum and any fruity alcoholic drink- Rum Runner, Margaritas, etc
Lite Beer vs. Regular Beer
Any other bread than white bread- Whole Wheat, Rye, Pumpernickel
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Making Good Choices

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Oh No! I am at.

Cookout- get the Grilled Chicken Sandwich or

wrap (400 cals)
Tropical Smoothie- you have 25 options under 500
calories- awesome!
Outback- Outback Special Steak and Chicken on
the Barbie under 400 calories go with veggies
and half a baked or sweet potato with small
amount of butter and thats a perfect meal
McDonalds- Grilled Chicken Sandwich (380) or
Cheeseburger (290)

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Make Good Choices- Oh No! I am at.(cont)

Pizza- go with 2 slices with veggie toppings

Starbucks- Iced Capucchino (59 calories)- be
carful here some of these drinks have in excess of
400 empty calories
Dunkin Donuts-2 egg white veggies wraps and an
iced coffee with Splenda- 360 calories
Subway- get a 6 Turkey w/lite mayo on whole
wheat 290 cals
Movies- get the small popcorn no butter- or better
bring your own healthy snacks ( better for you
and less expensive)
Party- eat a snack before you leave your house
and watch your alcohol intake
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Excess alcohol = Privileged
bad food
choices and
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sometimes bad life choices

How Do I Develop and Maintain

a Healthy Lifestyle?

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MY Top 10 Secrets for a Healthy lifestyle

10. Stop drinking all soda- regular and even diet: the artificial sweetener in
diet soda can cause weight gain, metabolic syndrome and heart disease.
Phosphorous is also bad for the bones. The artificial sweetener "tricks" your
body into thinking it is taking in lots of calories. Alternative- h20, seltzer,
flavored seltzer, plain seltzer with a hint of cranberry, grapefruit, or OJ- or all
natural coconut water
9. Start your day with a satisfying breakfast- Eggs (cage free/organic and no
hormone) eggs are your friend. 2-3 scrambled eggs 3x a week is completely
fine. 3 eggs and a slice of Rye toast or an 100 calorie English muffin with
Polaner all fruit is a great breakfast for around 320 calories. Awesome! if
eggs are tough for you try any kind of Isolate Whey Protein (I like Gold
Standard) 2 scoops with 8oz of cold water along with a banana is around
320 Calories and stays with you
8. Keep a food journal- write down everything you eat inclusive of your water
intake and exercise. I like My Fitness Pal- free and available for all smart
phones- really keeps things in check and extremely user friendly
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MY Top 10 Secrets for a Healthy lifestyle (cont)

7. Eat an apple, try almond butter or all natural Peanut Butter, add
green tea to your daily routine- not only do these boost your
metabolism but green tea has antioxidants and is a natural diuretic.
80% of the time you may be feeling hungry- you are actually thirsty
6.

Really want to boost your metabolism- try 8ozs. of cold water as soon
as you wake up. It's hard, but it really gives your metabolism a jolt.
If you sleep 8-9 hours a night that is a long time to go without
drinking anything

5. Watch your alcohol intake- Red Wine has benefits but also has some
of the same effects as soda. I will use myself as an example- I see a
nutritionist every other month and when I started with her I told her I had
8 drinks a week- she said OK- now we are going to cut that in half and try
to focus on Vodka vs. beer and other sweet drinks. A Vodka and seltzer
with lime is about 110 calories- write it down and try to cut your weekly
alcohol intake by half- for the same 110 calories try a white wine spritzer
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MY Top 10 Secrets for a Healthy lifestyle (cont)

4. Eat every 3-4 hours- keeps your insulin levels even- try a greek
yogurt at 10:30, if you don't like greek yogurt, have a Polly-O
Mozzarella stick (80 cals) if you don't like that try some raw carrots
and hummus or a handful of almonds or 50 Pistachios- lot's of
options
3. Exercise daily- do something each day for a 45 minutes Utilize
these spectacular CCU gyms
2. Need Help- see a Nutritionist- many times this is covered by health
insurance
1. Have fun and embrace the lifestyle- it's not a diet!! it's a way of
life and the results will come!!
Write it down! Use the myfitnesspal free app

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Exercise and The Scale

Exercise is as good for the
mind, as it is for the body

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Exercise- work hard.. But keep it simple

Do something physical every day
Walk to the gym instead of driving
Walk to class instead of driving
Aim for 30-40 minutes of moderate exercise every day
Mix up your routine and stick with a schedule
Monday- cardio
Tuesday- strength training
Wednesday-off the body needs rest
Thursday- cardio and strength training
Friday- cardio blast- add mountain climbers/Burpees/ Walk it
out/Push ups
Saturday- Yoga/Stretching

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Results beyond the scale

Building lean muscle will help you burn more calories- that
is why it is critical to add strength training to you cardio
workouts
The endorphin rush lasts longer throughout the day when
you strength train
Losing weight is important; but equally important is to take
your measurements on a monthly basis and see those that
go down and those that go up
Dont weigh yourself more than once a week- your body
changes on a daily basis and this can sometimes be
discouraging
Measure how you feel: are your pants looser, do you notice
cuts in your arms, are you overall better toned, are you no
longer winded walking up a flight of stairs- these are all
great signs that have nothing to do with the scale
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Menu Options

Typical day Menu

Breakfast Options- 2 cage free eggs and a 100 calorie
English muffin with 4ozs of orange juice (300 calories)
Snack- Greek Yogurt 140 calories
Lunch- Turkey sandwich or wrap with lettuce tomato lite
mayo or Mustard and a bag of Baked Potato Chips (apprx
475 calories)
Snack- Polly O Cheese stick (80 calories) and an Apple
(100 calories)
Dinner- Salad with grilled chicken (400 calories)
Bedtime snack- Frozen Yogurt Pop/ Skinny Cow Ice Cream
(150) calories
Drink at least a half gallon of water each day- especially on
your cardio workout days

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Typical day Menu (cont)

Whey Protein Shake for Breakfast with a banana

All natural Peanut Butter and fruit spread on a
100 calorie english muffin
Cup of raspberries, strawberries or blueberries
Steak/Turkey or Chicken Burger/Fish/ Barilla Plus
whole wheat pasta
Turkey bacon
4 Hershey kisses

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Typical day Menu (cont)

Monday
Breakfast
3 Scrambled Eggs
1 large grapefruit
Snack
25 almonds
Lunch
Turkey Wrap
1 apple
Snack
1 piece of string cheese
Dinner
Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

Tuesday
Breakfast
2 Tbsp of peanut butter with 1 piece of toast
1 banana
Snack
2 small boxes of raisins
Lunch
Leftover Spicy Chicken and Pasta
Snack
0% fat Greek yogurt
Dinner
Miso Salmon
2 cups of broccoli

Wednesday
Breakfast
Eggs and Ham
1 large grapefruit
Snack
25 almonds
Lunch
Black Bean and Cheese Burrito
1 apple
Snack
1 piece of string cheese
Dinner
Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar
dressing
1 serving of sweet potato fries

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Typical day Menu (cont)

Thursday
Breakfast
Berry Wafflewich
0% fat Greek yogurt
Snack
15 snap peas
2 Tbsp of hummus
Lunch
Turkey/Guac Sandwich
1 apple
Snack
1 banana
1 piece of string cheese
Dinner
Steamed Snapper with Pesto
1 cup of brown rice
2 cups of broccoli

Friday
Breakfast
0% fat Greek yogurt
1 large grapefruit
Snack
1 Luna Bar
Lunch
The I-Am-Not-Eating-Salad Salad
25 almonds
Snack
30 baby carrots
4 Tbsp of hummus
Dinner
Chicken Spinach Parm
1 cup of brown rice
2 cups of snow peas

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Typical day Menu (cont)

Saturday
Breakfast
Loaded Vegetable Omelet
1 banana
Snack
1 piece of string cheese
Lunch
Turkey Wrap
1 apple
Snack
10 cherry tomatoes
2 Tbsp of hummus
Dinner
Quick Lemon Chicken with Rice
2 cups of broccoli
Snack
1 Sugar-Free Fudgsicle

Sunday
Breakfast
Loaded Vegetable Omelet
1 banana
Snack
15 baby carrots
2 Tbsp of hummus
Lunch
Eat Out
Snack
0% fat Greek yogurt
Dinner
Penne with Chicken Marengo
2 cups of broccoli

** Have a Cheat Meal

every week
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Encouragement- its what ADPI Sisters Do

encourage
verb\in-kr-ij, -k-rij, en-\
to make (someone) more determined, hopeful, or confident
to make (something) more appealing or more likely to happen
to make (someone) more likelyto dosomething: to tell or
advise (someone)to dosomething

You are 80% more likely to stick to a fitness routine

when you work with a partner or group

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Questions/Open Forum

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References

Web MD www.webmd.com
Mens Health Magazine www.menshealth.com
Womens Health Magazine www.womenshealth.com
Shape Magazine www.shape.com
Ultimate Fighting Club www.ufc.com
US News and World Report www.usnews.com
Title Boxing www.titleboxing.com
New York Times www.nytimes.com
MyFitness Pal www.myfitnesspal.com
Womans Day www.womansday.com
Facebook www.facebook.com
Cannonball Training www.cannonballtraining.com

Contact Information
Chris Curcura 201-560-5506 w
201-965-1010 c
ccurcura@scshealthcare.com
ccurcura@gmail.com
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Thank You

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