1
AWARE SENIOR CARE HOME CARE AGENCY GINA MURRAY DIRECTOR RN, BSN
STEPS FOR RECOVERY Katie Stephens, PT, NCS
PAUSHANIK Pooja Chilukuri, Certified Health Coach
Live Strong and Eat Well at Home!
2
Who said this?
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity”
John Kennedy
3
Hmmmm
4
Did you know?
▪ Every second of every day in the United States an older adult falls, making falls the number one cause of injuries and deaths from injury among older Americans.
▪ 1/3 of older adults (65 and older) will fall this year.
▪ 2/3 of those who have fallen, will fall again
▪ 25% of older adults who break a hip in a fall will die within 6 months
5
Did you know?
▪ Nowadays, if you head into Ruby Tuesday for a burger, you should expect your lunch to clock in at least 1,200 calories.
▪ 58: The grams of fat in the average restaurant meal. Meaning: Eating out costs you about 90 percent of your fat intake for the entire day. Makes you think twice about going out to lunch, huh?
▪ 70: The percent of Americans’ caloric intake derived solely from processed foods. (One minute — I just need to pick my jaw up off the floor.)
▪ The top three foods contributing to our country’s caloric intake are bread, cake and cookies.
▪ 200: The number of dollars spent annually per capita on prescription drugs to fight diabetes, high blood pressure and cholesterol.
6
Live Strong and Eat Well at Home - Agenda ▪ Eating and Moving Well are tied
together
▪ Eat Well – correlation of food and energy, establish good nutrition and diet
▪ Move Well - What happens with less mobility? What can you do about it? ▪ Simple exercises to do in your
home – Demonstration
▪ How can Home Care help?
7
How Does Eating Healthy Affect Your Physical, Mental & Social Health?
Food powers your life. It fuels all bodily processes that enable you to move, think and breathe. There is no aspect of your life that is not influenced by what you eat. Food is that powerful – use it to your advantage.
8
How Does Eating Healthy Affect Your Physical, Mental & Social Health?
▪ Physical Well Being ▫ Strength, agility, coordination,
endurance, speed and level of performance are all powered by the foods you eat.
▪ Mental Health
▫ Food supplies the source of power for your brain as well as your body, and has a direct relationship to mental and emotional health and stability.
▪ Eating and Relationships ▫ Eating a healthy diet keeps you
physically and mentally fit. When you look good, you feel good and you have self-confidence and fewer inhibitions.
Eat Well
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 1
Nutrition 101
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 2
Macro Nutrients
Carbohydrates
Fats
Protein
Water
Micro Nutrients
Vitamins
Minerals
Phytonutrients
Food= Macro Nutrients+ Micro Nutrients+ Enzymes+ Other Chemicals
Food and Energy
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 3
Did You Know ??
Carbohydrates –fast burning
Proteins-medium burning
Fats- long lasting fuel
Imbalance of these can cause drop in energy and fatigue.
Chronic Fatigue and the Standard American Diet
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 4
Oxidative Stress Rusting = Wear and Tear
Glycation Sugar/Fried Foods=Sticky Blood
Inflammation Immune System on Fire
The S.A.D Diet comprises of fast foods, sugar, processed and refined foods and chemical laden food like substances.
Food and Energy
Balance MacronutrientsBlood Sugar Balance- Rule of 2s; eat low on glycemic indexEat Relaxed- chew your food wellMicronutrients = spark plugs for energyStay hydrated- tea coffee and fruit juices can be dehydrating.
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 5
Eat Well, Move Well
Food and Mood
Smart food: Allows information to be processed correctly, builds neurotransmitters.
Junk food: Neurotransmitters function improperly. Less myelin = fuzzy brain and quirky.
Dr. Sears Wellness Institute
Eat What?
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 7
5 R Rule
Eat Real Food
Remove or Reduce Sugar
Remove Trans Fats
Reduce Chemicals and Pesticide Exposure
Ramp up the Phytos and Micronutrients
Eat Real Food
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 8
Eat local, seasonal, organic, grass fed or pasture-raised, when possible
Avoid Processed Meats- Nitrates!!
“Why do we believe that we can feed our bodies manufactured, nutrient depleted, food like substances, empty of all life and yet
remain healthy? How did we come to believe that industrial chemicals and processing could replace what nature
produces?”- Dr. Mark Hyman
Reduce Refined Sugar
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 9
<25g/day1 serving 8oz juice ~22g1 soda~ 40-44g3 Oreos ~14 g
Remove High Fructose Corn Syrup<15 fructose
.Alzheimer’s-Type III Diabetes.Impairs WBC up to 5 hours,
Remove Trans Fats – Do an Oil Change
Give Yourself an Oil Change!
DR. SEARS WELLNESS INSTITUTE © 2013 10
young oils
eat lessea
t m
ore
Remove Chemical “Poisons”
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 11Dr. Sears Wellness Institute
Hydrogenated OilsArtificial Sweeteners, Acesulfame Potassium,
AspartameMSG, HVPBHA, BHT
High Fructose Corn SyrupPotasium Bromate
Nitrate, NitritesPropyl Gallate
Sodium BenzoateArtificial Colors/Flavors
Blue#1,2Red #3, 40
Yellow # 5, 6Green #3
Remove Chemicals- Pesticide Exposure
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 12
EWG 2017 Pesticide Residue – Strawberries, Spinach, Nectarines, Apples, Peaches, Pears, Cherries, Grapes, Celery, Tomatoes, Bell Peppers, Potatoes
Buy LOCAL, ORGANIC SEASONAL
Ramp Up the Phytos and Micros
DR. SEARS WELLNESS INSTITUTE © 2013
13
Salads Smoothies
Spices Seafood
4 S’s
Be careful with sugar/fructose, add nuts or flax or fiber
Be careful withSugar and Oil in dressing
Eat Well, Move Well, Live Well
DR. SEARS WELLNESS INSTITUTE © 2013
14
Pharmacy CLOSEDPharmacy OPEN
Your body makes itsown medicine!!
COPYRIGHT PAUSHANIK SOLUTIONS LLC, 2013 15
▪ Nutritional Consult▪ Health Coaching▪ Wellness Education
Classes▪ Pantry Intervention▪ Online Classes 50+
Website: www.paushanik.comE-mail:[email protected]: (919) 964-0363
Because Your Health Matters
9
Live Strong (Move Well)
▪ What happens with less Mobility?
▪ What can I do about it?
▪ Develop a Mobility Plan
▪ Demonstration of Exercises
10
What happens with less mobility?
A viscous downward cycle: • Bones become weaker – increasing risk of
fractures • Increase in pain - arthritis • Increased risk of falling – weak muscles • Poor hygiene- due to fear of taking showers • Poor nutrition – too much effort to prepare food • Isolation- due to difficulty driving, stop doing the
things you enjoy
11
What can I do about it?
Develop a mobility program 1. Consult with your MD-
discuss medical conditions, report falls, any issues
2. Reduce risk of falls due to
hazards 3. Schedule exercise/activity to
strengthen muscles and keep you moving
12
Move Well at Home to…
▪ Manage Pain
▪ Maintain Function
▪ Avoid Surgery
▪ Lower Risk for Diabetes
▪ Prevent Falls
▪ Improve/Maintain Bone Health, Heart Health, Maintain Brain Health and Maintain Bladder Control
13
Develop a Mobility Plan
▪ Take the pressure off
▪ Get balanced
▪ Preserve your mental health with physical activity
▪ Maintain your intensity!
▪ Strive for 60 minutes
▪ Team up!
14
15
Simple Exercises – Standing March
16
Simple Exercises – Standing 3-Way Kicks
17
Simple Exercises - Sidestepping
18
Simple Exercises – 1-Leg Stand
19
Simple Exercises – Sit to Stand
20
Simple Exercises – Tandem Standing/Walking
21
Simple Exercises – Have Purpose!
▪ Have a reason to get out of bed every day!
• Family
• Friends
• Church/Religious Affiliations
• Volunteer
▪ If you have a reason to move, you will be more likely to move!
▪ Don’t live to exercise, exercise to live!
22
Maggie’s Purpose
23
About STEPS for Recovery
• Physical, Occupational and Speech Therapy
• Chronic Pain
• Balance
• Falls Prevention
• Stroke
• Acquired Brain Injury
• Spinal Cord Injury
24
How can Aware Help? • Our caregivers can be trained by
the therapists how to assist clients with exercises
• RN includes the therapy exercises on the Plan of Care
• Caregivers remind, encourage, coax… clients with their routine
• Aware team and the therapy team communicate for the best outcomes for the client
We can make it fun!
25
Aware Senior Care – we are difference makers!
About Aware Senior Care ▪ Our mission is to provide unsurpassed
in-home personal care, companion and medication management services
▪ Helping those choosing to remain in their homes, rather than opting for institutional care, needing assistance due to chronic disabilities and dealing with issues related to memory loss
▪ We serve Wake County ▪ Home Care License #HC4697 ▪ Veteran owned business
4.96 out of 5
Client Reviews
Gina and Tim Murray
Cary Chamber of Commerce Small Business of the Year 2017
26
Summary
• Losing mobility can lead to losing your independence and moving from your home to a facility
• Eating poorly has a significant negative impact on energy and mobility
• Invest in yourself. Be proactive. Make wellness part of your daily routine.
• Use all resources available to you to develop a mobility plan and good eating habits.
• Most of all do it! Make it happen!
27
Thank You!
