Topic: Healthy Living: Eating Right and Staying Active LEARNING TOOLS IN THIS PACKET 1. Eat Right and Be Active Newsletter 2. Healthy Living - Goals for Eating Right and Being Active 3. Meal Planning Tips 4. Eating on a Budget Tips 5. Get Active Tips 6. Getting Active! Plan 7. Exercise Tips for People Who Have Seizures 8. Exercise Tips for People Who Use Wheelchairs The following articles not included in this packet can be found at www.ddssafety.net: Eat Right and Be Active Article My Plate - Healthy Eating Tips Eating at a Fast Food Restaurant Tips What Did I Eat for Breakfast, Lunch and Dinner Food Diary Places To Get Fruits and Vegetables Tips What Do You Know? Healthy Living Quiz Walking Safety Tips Eat Right, Get Active! Video GENERAL INFORMATION SafetyNet Learning Tools are designed to assist in providing information on a specific topic and to be used in a variety of learning environments. These Learning Tools can be used during one-on- one conversations with an individual, or with small and larger groups. Before beginning a learning session, the presenter should review all SafetyNet Learning Tools on the topic. The trainer can find additional material within the links provided on the SafetyNet Article and Newsletter. BEFORE THE TRAINING The presenter should: Arrange adequate time and comfortable space for the training and discussion. Arrange for any equipment needed, such as a laptop and projector. Set up necessary equipment. Print or photocopy enough materials for each individual to have their own copy. TRAINING The presenter: Shows slide show. Leads discussion of content and encourages open communication. Reviews and discusses information on each of the handouts. Asks questions to check for understanding. Follows up with additional review and discussion as needed. Provide training in multiple sessions to assure adequate coverage and understanding of the topic. Download more Learning Tool packets like this on the DDS SafetyNet at www.ddssafety.net
Transcript
Topic: Healthy Living: Eating Right and Staying Active
LEARNING TOOLS IN THIS PACKET
1. Eat Right and Be Active Newsletter
2. Healthy Living - Goals for Eating Right and Being Active
3. Meal Planning Tips
4. Eating on a Budget Tips
5. Get Active Tips
6. Getting Active! Plan
7. Exercise Tips for People Who Have Seizures
8. Exercise Tips for People Who Use Wheelchairs
The following articles not included in this packet can be found at www.ddssafety.net:
Eat Right and Be Active Article My Plate - Healthy Eating Tips Eating at a Fast Food Restaurant Tips What Did I Eat for Breakfast, Lunch and Dinner Food Diary Places To Get Fruits and Vegetables Tips What Do You Know? Healthy Living Quiz Walking Safety Tips Eat Right, Get Active! Video
GENERAL INFORMATION
SafetyNet Learning Tools are designed to assist in providing information on a specific topic and to
be used in a variety of learning environments. These Learning Tools can be used during one-on-
one conversations with an individual, or with small and larger groups.
Before beginning a learning session, the presenter should review all SafetyNet Learning Tools on
the topic. The trainer can find additional material within the links provided on the SafetyNet Article
and Newsletter.
BEFORE THE TRAINING
The presenter should:
Arrange adequate time and comfortable space for the training and discussion.
Arrange for any equipment needed, such as a laptop and projector.
Set up necessary equipment.
Print or photocopy enough materials for each individual to have their own copy.
TRAINING
The presenter:
Shows slide show.
Leads discussion of content and encourages open communication.
Reviews and discusses information on each of the handouts.
Asks questions to check for understanding.
Follows up with additional review and discussion as needed.
Provide training in multiple sessions to assure adequate coverage and understanding of the topic.
Download more Learning Tool packets like this on the DDS SafetyNet at
Eat More Fruits and Vegetables, Drink Water, and Get Active
Healthy Living – Eat Right and Be Active
Summer 2014
Healthy Living - Eat Right and Be Active
Healthy Living - All people can be healthy by learning about and living healthier lifestyles. TWO OF THE MOST IMPORTANT THINGS YOU CAN DO TO LEAD A HEALTHY LIFE ARE:
Eat healthy foods in healthy portions, and Be physically active every day.
Eating right and being active:
o Increases your chances of living longer, o Helps you keep a healthy weight, o Keeps bones and muscles strong, o Makes you feel good!
Physical activity, along with a healthy diet, helps prevent diabetes, heart problems, high blood pressure, and other serious medical conditions.
Learn how to live a healthy life. Get food smart! Try it yourself and then help others to learn how to eat right. You will motivate others by your example! Follow these easy tips: Eat more fruits and vegetables. Cook at home. Eat out less often. Drink water instead of sugary sodas. Enjoy your food, but watch portion sizes. Use less salt. Be aware of added salt in foods. Eat beans and nuts as good sources of protein. Eat or drink fat-free or low fat milk, yogurt and
cottage cheese. Eat small portions of lean meat, chicken without the
skin and fish. Eat whole grains such as brown rice. Eat whole grain
breads, cereals and pasta. Cut back on foods high in fat and sugar such as ice
cream, candy, pizza, bacon and hot dogs.
Use the healthy eating learning tools which you will find at http://www.ddssafety.net/health/eating-healthy-and-staying-active/healthy-living-tips-and-tools-eating-right. These tools can help you and the people you support learn to eat right and be active. Watch SafetyNet videos together and talk about what you learned. Talk about the foods that are good to eat and why.
If you prepare meals for others, follow the tips for healthy eating. Provide plenty of fruits, vegetables, and whole grains. Serve foods with less fat, sugar and salt. Choose lean meats. Encourage individuals to drink lots of water. Make healthy snacks available. Look for ways to make dishes healthier. For example, substitute non-fat milk for whole milk. To learn more about healthy eating click on MyPlate http://www.ddssafety.net/health/eating-healthy-and-staying-active/healthy-living-my-plate.
Food Banks - If the people you support receive Supplemental Security Income (SSI) benefits, they may be eligible to get free food from their local Food Bank. Food Banks can be a good source of free fruits and vegetables. To find one near you go to http://www.cafoodbanks.org/find-food-bank.
Food Banks are another source for tips on healthy eating. Click on http://www.cafoodbanks.org/produce-toolbox-evaluation-report for more learning tools about healthy eating.
Farmers Markets - For fresh fruits and vegetables find your local farmers market. Farmers may let you taste food and may offer healthy recipes. Fruits and vegetables at farmers markets are often less expensive than at supermarkets.
Be Active. Physical activity is anything that gets your body moving. Here are tips to get started:
Take a walk, work in the garden, ride a bicycle, jump rope, go swimming – do something that you enjoy!
Start at your comfort level. Don’t do anything that hurts you or that you are uncomfortable with. If you have been inactive and you do too much, you can hurt yourself.
Start out slowly and add new activities little by little. After a few days or weeks, increase your level of activity – exercise a little longer and more often.
Look for ways to be more active each day. Build activities into your normal daily routines. Take a walk at lunch.
Don’t be a couch potato! The more television you watch, the more you sit, the more likely you are to be overweight. You can exercise and watch TV. You can dance to anything. Get up and dance while you are watching your favorite show!
Exercise with a friend. Join a team. Take a class. Have fun!
Make time for exercise in your own life. It is easier to motivate others if you have taken the first step. Start out slowly and add new activities little by little. After a few days or weeks, increase your level of activity – exercise a little longer and more often. Look for ways for you and the people you support to be more active each day. Build activities into normal daily routines. Take a walk at lunch. Use the Be Active learning tools provided at http://www.ddssafety.net/health/eating-healthy-and-staying-active/healthy-living-tips-getting-active both for yourself and with the people you support. Get started! Walking is great exercise. It is free and easy. Make sure people you support have comfortable shoes, plenty of drinking water and stay safe. For more on walking safety go to: http://www.ddssafety.net/health/eating-healthy-and-staying-active/healthy-living-safe-walking-tips
Start an “Eat Right – Be Active” Campaign
Make eating right and being active a regular topic of conversation with the people you support. Brainstorm with others in your community on how you can work together to promote healthy living. Start an exercise class with the people you support. Help them join a community class. Get connected on-line. Plant a garden in a yard or in pots. Grow fresh fruits and vegetables to eat and share. Find out if there is a community garden in the neighborhood and get involved. Gardening helps a person to both eat right and be active. Celebrate success! Everyone likes to be recognized for their achievements. Celebrate changes to healthy living habits – big and small! Here is what Jackie and Jim have to say about the benefits of healthy living. I’m almost 40 years old, and there are a lot of
health issues that might come up, so I want to
avoid them by exercising and eating better…I
want to do this to be a better person for myself.”
THINK about your goals! Do you want to lose weight? Do you have diabetes or another health problem? Do you need to be careful of what you eat? Or, do you just want to feel better?
PLAN your meals! Use the information and tools from Choose MyPlate to plan healthy meals. Make a shopping list with healthy food choices. DO it! Add more vegetables to your day!
Eat fruits and vegetables with each meal and for a healthy snack!
Eat vegetables that are dark green and leafy, including kale, collard greens, and spinach.
Eat fiber-rich citrus fruits, including lemons, grapefruit, and oranges.
Eat nuts and any kind of beans - from kidney beans to pinto beans.
Eat low fat meats. Eat salmon and other fish that are rich in omega-3 fatty acids.
Switch to fat-free or low-fat (1%) milk and dairy products!
Eat foods made with whole wheat. Make most the grains you eat whole wheat.
Eat fewer foods high in fats, added sugars, and salt!
Drink water instead of sugary drinks! Sodas have lots of sugar and calories.
Plan your meals. Make healthy food choices when grocery shopping. Enjoy your food. Take time. Eat slowly and stop when you are full. Limit fast foods. Make healthy choices when you eat out. Follow your plan. Enjoy healthy eating!!!
Plan, Plan, Plan!!! Plan your meals for the week. What foods do you have at home? What do you need to put on your shopping list?
Make a grocery list – Stick to it.
Get the best price – Look for sales and coupons.
Compare prices – Buy store brands. Often the store brands cost less.
Buy the large size – Most times things are cheaper if you buy the large size. You can shop with a friend. Share bulk items. It could make it cheaper for both of you.
Buy fresh – Buy fresh fruits and vegetables.
Cook at home – Frozen food and dinners may cost more. They are usually not as healthy.
Cook more than you need – Divide the food you cook. Refrigerate or freeze it to eat at other meals.
Use Leftovers – Be creative. Remember, throwing away food costs money.
Eating out – Look for specials. Drink water – it’s free and good for you!
Use quick and easy recipes. You can find easy healthy recipes here: http://recipefinder.nal.usda.gov/
Healthy Living – How to Get Active Tips! Use this tip sheet to learn how to be active. Stay positive!
Why get active?
Regular physical activity is good for your health! Being active can help you look good, move better, sleep better, and lose weight.
Physical activity with a healthy diet may prevent diabetes, heart problems, high blood pressure, and other serious medical conditions.
It is easy! Physical activity is anything that gets your body moving. Take a walk, work in the garden, ride a bike, swim – do something that you enjoy.
How to get started?
Talk to your doctor before you start. Get advice about what is best for you.
Do not do anything that hurts you.
Start out slowly. Add new activities little by little.
Look for ways to be more active each day. Take a walk at lunch.
Don’t be a couch potato! The more television you watch, the more you sit, the more likely you are to be overweight or obese.
You CAN exercise and watch TV. Get up and dance while you are watching American Idol!
Find a friend to walk with. Join a team. Take a class. Have fun!
You should be active 30 minutes a day! You can exercise three times a day for ten minutes each. Keep a daily record to keep track of your time.
Are there things to watch out for?
Don’t let yourself get thirsty! Drink lots of water when you are active.
If you feel pain or shortness of breath, stop and tell someone.
Wear comfortable shoes and clothes. Don’t try to exercise in dress shoes!
If you are away from home, take an ID with you. It is good to have in case you fall or are hurt. If you have diabetes, seizures or other serious health concerns you should wear a medical ID bracelet.
Healthy Living - My Plan for Getting Active! Set a goal. Write it in the My Goal section. Write down what you are going to do each day. Remember, getting active is anything that gets your body moving. Mark a smile on the days you meet your goal under the smile.
Make a plan for the next week. Keep it up until you are exercising every day! Make it something you can do, such as walk around the park after dinner.
Day
My Goal:
Monday What I Will Do for My Goal
Tuesday What I Will Do for My Goal
Wednesday
What I Will Do for My Goal
Thursday What I Will Do for My Goal
Friday What I Will Do for My Goal
Saturday What I Will Do for My Goal
Sunday What I Will Do for My Goal
Number of times I reached my daily goal (count smiles):
Did I reach my goal for the week? (circle Yes or Not Yet)
Yes Not yet
Healthy Living - Exercise Tips for People Who Have Seizures
Exercise is a great way to lower stress. Having less stress can lower the chance of having a seizure. You can exercise and stay safe.
Talk to your doctor before starting new exercises Your doctor will check your:
o General health, medications, and the way you move Talk to your doctor about:
o Which exercises are best for you o How to stay safe when exercising
Never Exercise Alone Exercise with people who know what to do if you have a
seizure Wear a bracelet or necklace with information about your
seizures
Exercise in a safe place Make sure that there is help nearby Exercise on soft surfaces like grass or mats
Be careful while swimming Never swim alone Go with good swimmers who can help if you have a seizure Always wear a life vest Tell a lifeguard about your seizures
Think of safety while exercising If you play sports like football or hockey, wear a helmet If you ride a bike, stay away from busy streets
o Wear a helmet, elbow pads, and kneepads If you run or hike, stay away from busy streets or dangerous trails
o Let other people know where you are going
Even though exercise is good, it can start a seizure Don’t get really tired - take breaks often! Don’t exercise when it’s very hot Don’t get overheated Drink lots of water
Healthy Living - Exercise Tips for People Who Use Wheelchairs
It’s important to stay active and exercise
Exercise keeps you healthy. There are many activities you can do.
Talk to your doctor before starting new exercises
Your doctor will check your o General health, medications, and the way you move
Talk to your doctor about o Which exercises are best for you o How to stay safe when exercising
Start slowly and rest if you get tired o Safe range of motion exercises
Range of motion exercises help you stretch
Try some of these exercises:
Arm Cycling - bicycle with your arms instead of your legs Chair Aerobics - move and stretch your body to music Rowing - pretend to row a boat in your chair Water Exercise - enroll in a class for swimming or
exercises done in the water Yoga - involves special breathing and stretching exercises Tai Chi - a series of stretching and strength building exercises Resistance Training
o Get a resistance band o Pulling the bands will
exercise your muscles Lifting weights
o Start with 1-2 pound weights o A can of food may be used
for weights o Work up slowly to 5 pounds
or more
When you exercise Drink water frequently If you feel really tired or dizzy, STOP
