Exercise and Nutrition

Exercise and NutritionSteve Rutagarama

Diversity in Syracuse, NY

What is exercise?Activity requiring physical effort, carried out especially to sustain or improve health and fitness

What is exercise to you?

Why is exercise important?Exercising can help you:Feel less stressedFeel more ready to learn in schoolSleep better at nightKeep a healthy weight

*Why is exercise important to you?

What exercise best fits your style?Endurance- SoccerRunningBasketballJump ropingCricketStrength Push upsWeight liftingBalanceYogaFlexibilityStretching

Nutrition & Healthy ChoicesGrains Vegetables Fruits Milk Meat & BeansOils & Sweets: Use Sparingly

USDA Dietary Serving Sizes (Based on 2000cal/day)

6oz 2.5cups 2 cups 3 cups 5.5oz

Instead of thisI will try this!Frying in butter, stick margarine, lard, or shorteningBake, broil, or boilStir-fry or saut with vegetable oils (canola, corn, olive, peanut, or soybean)Choosing whole milk, full-fat cream cheese, or full-fat hard cheesesDrink fat-free or 1% milkChoose fat-free or low-fat cream cheese or reduced-fat hard cheesesChoosing full-fat sour cream or full-fat cottage cheeseChoose fat-free or reduced-fat sour cream or fat-free plain yogurtEat fat-free or low fat cottage cheeseChoosing fattier cuts of meatTake the skin off of chicken/turkey before cooking themEat leaner cuts of ground meat Adding salt to foods for flavorSeason foods with herbs, spices, chilies, lime, lemon juice, and vinegar

Smart Substitutions for a healthier diet:

Instead of this...I will try this!Buying already prepared meals and processed meats (cold cuts, hot dogs, and rotisserie chicken)Make more meals using fresh, lean meats and fresh, frozen or low-sodium canned vegetablesChoosing sweet breakfast cerealsChoose whole-grain cerealsChoose fat-free yogurt or fat-free cottage cheese (add fresh fruit for extra flavor)Drinking sugary soft drinks and juicesDrink water or unsweetened iced tea with lemon juiceEating big portions of sweet dessertsEat a piece of fresh fruitSplit a small dessert with a friendChoosing canned fruit packed in syrupChoose canned fruit labeled packed in natural juiceChoose fresh or frozen fruit

*Small Changes can make a large difference!

10 Tips for a Great Plate:1) Balance CaloriesFind out how many calories you need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level.

2) enjoy your food, but eat lessTake the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere, it may lead to eating too many calories.

4) Foods to eat more oftenEat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for healthincluding potassium, calcium, vitamin D, and fiber.

5) Make half your plate vegetables and fruitChoose red, orange, and dark-green vegetables liketomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals.

3) Avoid Oversized PortionsUse a smaller plate, bowl, and glass. Portion out foods before you eat.

6) Switch to fat-free or low-fat (1%) milkThey have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

7) Make half your grains whole grainsTo eat more whole grains, substitute a whole-grain product for a refined productsuch as eating whole-wheat bread instead of white bread or brown rice instead of white rice.8) Foods to eat less often:Cut back on foods high in fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, & hot dogs. 9) Compare sodium in foodsUse the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled low sodium, reduced sodium, or no salt added.

10) Drink water instead of sugary drinksCut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

LETS REVIEW!What do you remember?What can exercise help you do?Improves overall health

What kinds of nutritional changes can you recall?Make healthier choicesSwap out chips for an appleAvoid oversized portions

APPLICATIONJohn has recently began exercising 3 times a week because he wantsto lose weight. He enjoys eating at McDonalds at least twice a week, abag of chips every day and his favorite is sloppy joes every friday night.Will John be successful with weight loss with just exercise?80-20 rule: 80% of weight loss is nutrition, 20% is exercise

What are some changes John can make?

Healthy Lifestyle Ingredients:

30 mins of exercise every dayChoose an exercise style that is fun for youMake of your plate fruit and vegetablesEat less sugar and less saltEat more fresh food, less packaged foods80-20 rule: 80% of weight loss is nutrition, 20% is exerciseDrink plenty of waterGet outside and enjoy the beautiful weather!

References: Choose MyPlate [ChooseMyPlate.gov]. (n.d.). Retrieved November 11, 2015, from http://www.choosemyplate.gov/

TOBACCO USE and SECONDHAND SMOKEFrances oquendo

Preventing Chronic Disease QuizList 2 ways to prevent chronic disease.

List 2 bad effects of smoking.

List 2 places to find information about smoking.

List 2 ways it matters to you and your family.

List 2 ways you can do something about it.

Ways to Prevent Chronic DiseaseAvoid cigarette smokeEat healthy mealsStay activeKeep a healthy weightHealth check-upsBlood pressure & blood sugar screening(American Cancer Society, 2015)

Negative Effects of SmokingLung Disease- Asthma, pneumonia, COPDHeart Disease- High blood pressure, heart attack, strokeBlindness- Cataracts, optic nerve damage, macular degenerationReproductive- Erectile dysfunction, preterm birth, low birth weight, stillbirth, Sudden Infant Death syndromeCancer-Lung, mouth, throat, bladder, kidney, colon, rectalAutoimmune -Type 2 diabetes, Rheumatoid Arthritis, Crohns disease

(U.S. Department of Health & Human Services, n.d.)

Where to Learn MoreAmerican Cancer SocietyLocal ACS (315) 437-7025Centers for Disease Control and PreventionDepartment of Health & Human ServicesCancer Information Specialists 1-800-227-2345www.Quit.com or www.SmokeFree.gov or www.BeTobaccoFree.gov

(American Cancer Society, n.d.)

Why Does it Matter?Smoking causes 480,000 deaths/yearThats almost 1 out of every 5 deaths!Damage to your body & your childrenSmoking is known to cause CancerEven affects unborn childrenIt cuts down your time with family(Centers for Disease Control and Prevention, 2015)

What Can I Do About It?Home and car smoke-freeQuit smoking or dont startDont smoke around childrenAsk for help quittingTeach kids to avoid smokeDay care & school smoke-free(Centers for Disease Control and Prevention, n.d.)

Preventing Chronic Disease QuizList 2 ways to prevent chronic disease.

List 2 bad effects of smoking.

List 2 places to find information about smoking.

List 2 ways it matters to you and your family.

List 2 ways you can do something about it.

References

American Cancer Society. (n.d.).Find your local ACS office. Retrieved from http://www.cancer.org/MyAcs/indexAmerican Cancer Society. (2015).Stay healthy. Retrieved from http://www.cancer.org/healthy/indexCenters for Disease Control and Prevention. (2015).Health effects of cigarette smoking. Retrieved from http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htmCenters for Disease Control and Prevention. (n.d.).Secondhand smoke (SHS) facts. Retrieved from http://www.cdc.gov/tobacco/data_statistics/fact_sheets/sceondhand_smoke/general_facts/index.htmMicrosoft PowerPoint. (n.d.). Clip Art. U.S. Department of Health & Human Services. (n.d.). Effects of smoking on your health. Retrieved from http://betobaccofree.hhs.gov/health-effects/smoking-health/index.html

Health screenings and disease managementCaitlin Phalen

Why should i get an annual health screening? Illness Prevention and DetectionHeart DiseaseDiabetesCancer (Breast, Cervical, Colorectal)https://www.health.ny.gov/prevention/prevention_agenda/2013-2017/plan/chronic_diseases/focus_area_3.htm#g31

how often should i get a health screening?A preventive screening should be done once per yearSpecific screenings vary by ageCervical cancer - between 21 and 65 years oldBreast cancer - between 50-74 years oldBlood sugar and cholesterol - above 18 yearsColorectal cancer - between 50 and 75 years oldhttps://www.health.ny.gov/prevention/prevention_agenda/2013-2017/plan/chronic_diseases/focus_area_3.htm#g31

can i afford annual health screenings?Affordable Care Act (ACA)Refugees receive the same benefitsAccessibility to Insurance Exchange EnrollmentChildrens Health Insurance Program (CHIP) expandedInsurance companies can no longer deny membership based on pre-existing conditionsRefugee Medical Assistancehttp://refugeehealthta.org/access-to-care/affordable-care-act/

what if i already have a chronic illness?Common Chronic DiagnosisDiabetesArthritisAsthmaHeart DiseaseManagement is key! But how.

what if i already have a chronic illness?Diabetes (http://www.cdc.gov/diabetes/managing/index.html)Blood glucose testingInsulin medication complianceMeal monitoring (decrease cholesterol intake)Foot care

Arthritis (http://www.cdc.gov/arthritis/basics/management.htm)Medication compliancePhysical activityWeight loss

what if i already have a chronic illness?Asthma (http://www.cdc.gov/asthma/management.html)Asthma Action PlanGet your Flu ShotKnow your triggers

Heart DiseaseHealthy diet (decrease cholesterol)Exercise

Getting Community Resources and how Evidence Based Practice (EBP) affects your healthErin St. Denis

Welcome! Things to start thinking aboutHow will you get healthcare, insurance, and other community services ?What differences there may be between healthcare in the U.S. versus other countries. Do you already have services, how would you know?Think fast: True or false- Do legal refugees have the right to healthcare in any state, if so, why?

The Refugee ActThe Refugee Act of 1980 created The Federal Refugee Resettlement Program to provide for the effective resettlement of refugees and to assist them to achieve economic self-sufficiency as quickly as possible after arrival in the United States.

Types of help:

Community/Local StateFederal (Refugee Act)CharityPurpose: Support for those forced to leave their countries due to unsafe conditions. It provides assistance with applying for jobs and registering for English language classes, locating translators, finding housing, and securing medical care. Special academic programs prepare refugee children to attend school. Getting Resources..easier said than done!

Resources: Social workers

Office of health

Catholic Charities

BRIA (Bureau of Refugee and Immigrant Assistance)Office of Refugee Resettlement *** They dont always come to you, the refugee may have to seek help.Leads To:

Giving refugees options for healthcare (US healthcare standard is preventative).

Access to healthcare and financial support.

Getting resources for jobs, and healthcare.

***U.S. citizens have the legal right to accessing healthcare services.Resources=Preventative healthcare

Evidence Based Practice (EBP) is the reason providers do what they do when you visit them.

It is the current best evidence is up-to-date information from relevant, valid research about the effects of different forms of health care, the potential for harm from exposure to particular agents, the accuracy of diagnostic tests, and the predictive power of prognostic factors

Watch: https://www.youtube.com/watch?v=BFXmmpXOW_Y

Why is my doctor or nurse doing that.is it EBP?

Process:Original clinical problemResearch/studiedProblem modifiedResults compared to earlier results during the original clinical problem - Cycle continues until the best practice is formedFindings are published Findings are utilized on future patients

EBP Helps You Live Longer

Evidence Based Practice and Your HealthBenefits:Prevents new diseases from starting or getting worse.Helps the community and your familys health.Best standard of care. Tested and re-tested.Multiple people spent years crafting the healthcare profession so you are not harmed.Based on scientific data and positive outcomes from years of research.

ReferencesEvidence-based health care and systematic reviews. (2014). The Cochrane Collaboration. Retrieved from http://community.cochrane.org/about-us/evidence-based-health-careon November 22, 2015. Resettlement Services. (2015). Catholic Charities. Retrieved fromhttps://www.ccoc.us/services/refugee-services/refugee-resettlementon November 22, 2015. The Refugee Act. (2015). Office of Refugee Resettlement. Retrieved from http://www.acf.hhs.gov/programs/orr/resource/the-refugee-act on November 22, 2015.