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Lesson 1-Lesson 1-Charting Your Path to Charting Your Path to
WellnessWellness
ObjectivesObjectives
Definition of wellnessDefinition of wellness
Finding reliable nutrition information Finding reliable nutrition information on the Internet on the Internet
Exercise informationExercise information
Information on fad dietsInformation on fad diets
What is Nutrition?What is Nutrition?
Defined as the sum of Defined as the sum of the processes by the processes by which an animal or which an animal or plant takes in and plant takes in and utilizes food utilizes food substances.substances.
ScienceScience
Always changingAlways changing
What is Wellness?What is Wellness?
Wellness is a way of living Wellness is a way of living that emphasizes that emphasizes preventive measures like preventive measures like eating healthy, exercising eating healthy, exercising and regular physician and regular physician check-ups.check-ups.
Wellness requires being Wellness requires being proactive.proactive.
Why Wellness?Why Wellness?
Saves moneySaves money
Reduces stress and Reduces stress and anxietyanxiety
Improves work Improves work performanceperformance
Improves interpersonal Improves interpersonal relationshipsrelationships
What’s Your Octane Level?What’s Your Octane Level?
Cars need fuel to run… Cars need fuel to run… so do our bodies.so do our bodies.
Diesel or gas is a car’s Diesel or gas is a car’s fuel, and our bodies’ fuel fuel, and our bodies’ fuel is food.is food.
Cars get better Cars get better performance with high-performance with high-octane fuels…our octane fuels…our bodies perform better bodies perform better with nutritious foods.with nutritious foods.
Maintenance ChecksMaintenance Checks
Cars need to be on a regular Cars need to be on a regular maintenance schedule.maintenance schedule.
We need wellness exams to We need wellness exams to help prevent, detect or monitor help prevent, detect or monitor our health.our health.
Problems?Problems?
Cars can eventually stop.Cars can eventually stop.
Car fuel lines can get Car fuel lines can get plugged resulting in plugged resulting in engine problem.engine problem.
If human fuel lines If human fuel lines (arteries) get clogged, it (arteries) get clogged, it can damage the heart.can damage the heart.
Where Are You Headed?Where Are You Headed?
When planning a road trip you need When planning a road trip you need a map and directions to where you a map and directions to where you are going.are going.Healthy lifestyle practices will keep Healthy lifestyle practices will keep you going in the right direction to a you going in the right direction to a healthier life. healthier life. Even a 5-10% weight loss can Even a 5-10% weight loss can improve or prevent the development improve or prevent the development of chronic diseases.of chronic diseases.
Words of WisdomWords of Wisdom
““If I’d known I was If I’d known I was going to live this going to live this long, I’d have long, I’d have taken better care of taken better care of myself.” myself.”
(Eubie Blake)(Eubie Blake)
How do we have How do we have better quality of better quality of life? life?
2003 Health Statistics2003 Health Statistics
60% of Louisiana residents are obese.60% of Louisiana residents are obese.
85% of residents do not exercise regularly.85% of residents do not exercise regularly.
85% of residents do not consume five 85% of residents do not consume five servings of fruits and veggies daily.servings of fruits and veggies daily.
36% persons with diabetes are 36% persons with diabetes are overweight, and 43% are obese.overweight, and 43% are obese.
Louisiana is at the topLouisiana is at the top of the of the
“Unhealthiest States”“Unhealthiest States” list! list!
Part II
The Information Age
The World Wide WebThe World Wide Web
Sound advice or fallacy.Sound advice or fallacy.Research-based information is necessary. Research-based information is necessary.
Web sites …Good or Bad…Web sites …Good or Bad…How do you know?How do you know?
Check the source of information.Check the source of information.Check the date of information or when Check the date of information or when published.published.Be reasonable.Be reasonable.Be cautious of anecdotes.Be cautious of anecdotes.Check it out.Check it out.Get a second opinion.Get a second opinion.Contact the site’s provider.Contact the site’s provider.If it sounds too good to be true, it If it sounds too good to be true, it probably is.probably is.Keep track of where you are on the net.Keep track of where you are on the net.
Part IIIPart IIIExercise and Physical Exercise and Physical
ActivityActivity
Exercise/Physical ActivityExercise/Physical Activity
What is exercise or physical activity?What is exercise or physical activity?
What are the benefits of physical activity? What are the benefits of physical activity? Physical activity:Physical activity:– Lowers risk of chronic diseaseLowers risk of chronic disease– Control weight Control weight – Lowers stress and increases energyLowers stress and increases energy– Builds and maintains joints, muscles and bones Builds and maintains joints, muscles and bones – Lowers cholesterol, blood pressure and blood sugarsLowers cholesterol, blood pressure and blood sugars– Helps manage arthritis, joint and back pains.Helps manage arthritis, joint and back pains.
Recommendations for ExerciseRecommendations for Exercise
Adults - 30 minutes, 5 days Adults - 30 minutes, 5 days per week OR 20 minutes, 3 per week OR 20 minutes, 3 days per week with strength- days per week with strength- training 2 days per week.training 2 days per week.Weight loss - 60 to 90 Weight loss - 60 to 90 minutes, 5 days per week.minutes, 5 days per week.Adults over 65 - 30 minutes, Adults over 65 - 30 minutes, 5 days per week OR 20 5 days per week OR 20 minutes, 3 days per week minutes, 3 days per week with strength-training 2 days with strength-training 2 days per week, at your own pace!per week, at your own pace!
Types of ExerciseTypes of Exercise
Resistance/strength exercisesResistance/strength exercises– Increase muscular strength and enduranceIncrease muscular strength and endurance– An example is weight liftingAn example is weight lifting
Aerobic exercisesAerobic exercises– Help build a strong heart, lungs and improve Help build a strong heart, lungs and improve
blood flow blood flow – An example is aerobicsAn example is aerobics
Flexibility exercisesFlexibility exercises– Help stretch and lengthen muscles.Help stretch and lengthen muscles.– An example is yoga. An example is yoga.
Hydration and WaterHydration and Water
Drink before, during Drink before, during and after exercising.and after exercising.
We need 6-8 cups We need 6-8 cups daily of water.daily of water.
Water helps replace Water helps replace the fluids lost through the fluids lost through sweating and sweating and urination. urination.
Part IVPart IVFad DietsFad Diets
What Are Fad Diets?What Are Fad Diets?
Diets that promise a quick fix to weight Diets that promise a quick fix to weight loss.loss.Examples are:Examples are:– Sugar BustersSugar Busters– The ZoneThe Zone– AtkinsAtkins– Optifast or Slim fastOptifast or Slim fast– Nutri-SystemNutri-System– Dr. Phil'sDr. Phil's
How to Recognize a Fad DietHow to Recognize a Fad Diet
Is the author credible?Is the author credible?
Does the diet advocate:Does the diet advocate:– Magic or miracle foods?Magic or miracle foods?– Rapid weight loss/quick fix?Rapid weight loss/quick fix?– No exercise?No exercise?– Rigid menus, “good” vs. “bad” foods, specific food Rigid menus, “good” vs. “bad” foods, specific food
combinations?combinations?– Recommendations based on a single study or Recommendations based on a single study or
studies published without a peer review?studies published without a peer review?– Sounds too good to be true?Sounds too good to be true?
Your Diet May Be a Fad If It Your Diet May Be a Fad If It Pitches These Claims:Pitches These Claims:
Fast, easy weight lossFast, easy weight loss
Miracle dietMiracle diet
Banish fatBanish fat
Secret formulaSecret formula
Cures everythingCures everything
Balances hormonesBalances hormones
Special enzymatic breakdownSpecial enzymatic breakdown
The Average American DietThe Average American Diet
50% of Americans 50% of Americans on one.on one.
Lasts only 42 daysLasts only 42 days
5-10% maintain 5-10% maintain weight lossweight loss
No scientific dataNo scientific data
Significant health Significant health problems can occurproblems can occur
High Protein, Low Carbohydrate High Protein, Low Carbohydrate DietsDiets
Claim:Claim:– Carbohydrates and sugar Carbohydrates and sugar
make you gain weight.make you gain weight.– Eliminate carbs to lose Eliminate carbs to lose
weight.weight.– Protein helps burn fat.Protein helps burn fat.
Problem:Problem:– Harsh on the body.Harsh on the body.– Diet lacks nutrients needed Diet lacks nutrients needed
for body function daily. for body function daily.
No-Carbohydrate, Low-Glycemic No-Carbohydrate, Low-Glycemic IndexIndex
Claim:Claim:– Good carbs promote weight loss. Good carbs promote weight loss. – Insulin resistance can be improved.Insulin resistance can be improved.
Problem:Problem:– This type of diet restricts food intake.This type of diet restricts food intake.– Promotes good/bad foods.Promotes good/bad foods.– Lacks vital nutrients.Lacks vital nutrients.
Liquid DietsLiquid Diets
Claim:Claim:– Diet shakes make you Diet shakes make you
lose weight.lose weight.
Problem:Problem:– RepetitiveRepetitive– High in sugarHigh in sugar– ExpensiveExpensive– Not ideal for certain Not ideal for certain
health conditionshealth conditions
Pre-Portioned Packaged MealsPre-Portioned Packaged Meals
Claim:Claim:– Help with portion controlHelp with portion control– Manage your diet and Manage your diet and
lose weight while eating lose weight while eating these foodsthese foods
Problem:Problem:– ExpensiveExpensive– Not quite a complete Not quite a complete
mealmeal– No exercise component No exercise component
to programto program
The Healthy Way to Lose WeightThe Healthy Way to Lose Weight
Eat according to My Eat according to My Pyramid.Pyramid.
Portion sizes count.Portion sizes count.
Exercise daily or Exercise daily or almost every day.almost every day.
Keep a food and Keep a food and exercise journal.exercise journal.
Recap of Lesson 1Recap of Lesson 1
Importance of the Importance of the relationship of nutrition to relationship of nutrition to wellnesswellness
Search the Internet for Search the Internet for sound nutrition advicesound nutrition advice
Physical activity & exercisePhysical activity & exercise
What fad diets areWhat fad diets are
References:References:
American Heart Association American Heart Association www.americanheart.orgwww.americanheart.org
American College of Sports Medicine American College of Sports Medicine www.ascm.orgwww.ascm.org
Lesson 1-Lesson 1-Charting Your Path to Charting Your Path to
WellnessWellness
Written By:Written By:Mandy G. Armentor, MS, LDN, RDMandy G. Armentor, MS, LDN, RDVermilion Parish Extension ServiceVermilion Parish Extension Service
