HEALTH AND WELLNESS
A multifaceted approach to
How do you define health?When you think of health, what comes to mind?
◦Can you see it?◦Can you feel it?◦Can you sense it?◦Can you measure it?
HINT: Do you have a role model? When in your life were you healthiest?
DITCH DIETSFOOD IS FUEL
Do Diets Work?Food Delivery Plans
◦ NutriSystem◦ Jenny Craig◦ Medifast◦ The Biggest Loser◦ Bistro M.D.◦ Slim4Life/Slimgenics
Meetings◦ Weight Watchers◦ Take Off Pounds
Sensibly (TOPS)◦ SparkPeople.com
Diet Books◦ Paleo Diet◦ Atkins Diet◦ South Beach Diet◦ Eat Right 4 Your Type◦ The Zone◦ The Dukan Diet◦ Insulin Resistance Diet◦ Wheat Belly◦ Sugar Solution
Drugs/Supplements/Surgeries◦ Too many to list
Diet vs. dietDiet
◦ Restrictive calories fat carbs
◦ Forbidden foods sugar flour/bread pasta/rice/potatoes desserts
diet◦ Nutrition◦ Energy◦ Satisfaction◦ Substitution
Avoid Empty CaloriesCakes, cookies, pastries, and
donutsSodas, energy drinks, sports
drinks, and fruit drinksCheese PizzaIce creamSausages, hot dogs, bacon, and
ribs
Read Food Labels How many servings are in the
package? How many calories are in a serving?
What percentage of calories are from fat? Try to limit saturated fat and avoid trans fat (i.e., hydrogenated…)
Be mindful of the sodium levels.
Check for added sugars using the ingredients list. Some names for added sugars include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose.
Aim for foods higher in protein and vitamins.
ChooseMyPlate.gov
Focus on fruitsVary your
veggiesMake at least
half your grains whole
Go lean with protein
Get your calcium rich foods
Super Size Me!
Smart Portion SizesFruits 1 medium apple or orange 1/2 cup raisins 1 cup 100% fruit juiceVegetables 1 cup vegetables 1 cup raw, leafy vegetables 1 small baked potatoProtein Foods 3 ounces cooked meat,
poultry or fish 2 tablespoons peanut butter 1/2 cup beans
Grains 1/2 cup cooked cereal, pasta
or rice 1 cup dry cereal 1 bagel (3-inch) 1 tortilla (7-inch) 1 pancake or waffle 4 small cookies (vanilla
wafers) Dairy 8 oz. milk 1-1/2 ounces cheese 1 (8 oz.) cup yogurt
Avoid Portion Distortion
Nutrition on the RunAsk for nutritional informationLook for “healthy” symbolsAvoid foods that are fried
◦Choose steamed, broiled, baked or roastedGravies and sauces often add fat and
caloriesAsk for dressings and condiments on
the sideChoose reasonable portions or share
meals
Shopping HealthyPlan your menuMake a listShop the perimeterWatch for salesDon’t rely on package claimsCompare labels
Eat Right at HomeCook from “scratch”Adapt your favorite mealsSneak in healthy ingredientsMake healthier substitutions
TO REST IS TO RUSTMOVE IT OR LOSE IT
Exercise = ActivityEnduranceStrengthBalanceFlexibility
EnduranceCardiovascular activities
◦Strengthen the heart◦Improve breathing
StrengthMuscle building activities
◦Maintain muscle mass◦Reduce flab◦Braces joints
BalanceCore building activities
◦ Better posture◦ Improves coordination◦ Allows quicker reaction◦ Reduces risk of falls
FlexibilityStretching activities
◦Freedom of movement◦Range of motion◦Improves reach up and down◦Maintains ability to get up/stand up
Aerobics with Jesse…
Identify the BenefitsDoing pullupsTennisWalking the dogSnow skiingDoing pushups
Tai ChiDoing squatsHikingBicyclingPilates
GIMME THE NEWSDOCTOR, DOCTOR,
Preventive CareWellness ExamBlood TestsCancer Screenings
◦Mammogram, Pap Test, Prostate Exam
◦Colon Cancer◦Skin Cancer
ImmunizationsInfluenza (flu
shot)Tetanus/Tdap
◦ Diphtheria◦ Pertussis
Zoster (shingles)Pneumococcal
(pneumonia)
Measles, mump, rubella (MMR)
Varicella (chickenpox)
Human papillomavirus (HPV)
Hepatitis A / BMeningococcal
(meningitis)
Other Preventive ScreeningsDentalVisionHearing
Who, what and when?DiabetesOral cancerHigh cholesterolBreast cancerHigh blood pressureSkin cancerGlaucoma
DOWN TO SLEEPNOW I LAY ME
Stages of sleepNREM (non-Rapid-Eye-Movement)
sleep◦Stage 1 – drowsiness (5%)◦Stage 2 – light sleep (50%)◦Stages ¾ - deep sleep (20%)
REM (Rapid-Eye-Movement) sleep (25%)◦Dreaming
Health Risks of Poor SleepLack of energy and productivityLack of alertness and impaired memoryReduced immunityWeight gain and obesityDiabetesHigh blood pressureHeart diseaseStrokeDepression, anxiety, mood disorders
Is it Insomnia?Difficulty falling asleepWaking up during the night Trouble getting back to sleepUnrefreshing sleep Relying on sleeping pills or alcoholWaking up too earlyDaytime drowsiness, fatigue, or
irritability Difficulty concentrating during the day
Steps to Sleep BetterCreate a sleep sanctuaryEstablish a calming bedtime
routineMake healthy lifestyle changesKeep a sleep diary
Sleep TreatmentsAromatherapyFoods high in tryptophanHomeopathic remedies (teas,
etc.)Over-the-counter remediesSeek medical help if necessary
◦Cognitive behavioral therapies◦Prescription sleep aids
WHO, ME?!STRESSED?
What stresses you out?Hectic scheduleTraffic jamsGetting lostArgument
Death of a loved one
Chronic illnessCaregiver
pressuresStressful jobFinancial
problems
Symptoms of StressAnxietyBack painDigestive issuesDepressionFatigueHeadachesHigh blood
pressure
InsomniaRelationship
problemsShortness of
breathStiff neck or jawUpset stomachWeight gain/loss
Reduce StressAvoid itPlan aheadPrioritizePrepare
Manage itKnow the signsRelaxTalk about it
Benefits of Stress ReductionManaging stress can help you:Sleep better Control your weight Get sick less often and heal faster Lessen neck and back pain Be in a better mood Get along better with family and
friends
DEFINE HEALTH?HOW DO YOU
Health involves the WHOLE you!Healthy dietIncreased activityReduced stressImproved sleep
What next?Create a PlanTake Action!
HEALTHIER YOU!HERE’S TO A