Living Well

1. Living Well Carla McGee, BSN, RN & Jennifer Gorman, MS, RD, LD Covenant Well Heart Services & Covenant LifeStyle Centre www.covenanthealth.org

2. What it means • Good nutrition • Exercise often • Getting enough sleep • Reducing your stress • Setting realistic goals

3. Why? • Decrease chronic disease risk: diabetes, obesity, heart disease, and cancer • Increase energy levels • Decrease health care cost • Increase quality of life • Because you don’t want to just live…you want to live well

4. What are Your Whys? Jennifer’s “whys” Carla’s “whys”

5. Creating My Wellness Vision Creating My Wellness Vision • What does my “Best Self” look like? • Why is this important to me? • What strengths do I have to draw on? • What challenges should I consider? • What strategies will help me with these challenges? • What can I do tomorrow to take a step towards my vision?

6. Stages ofChange Stages of Change • “I Can’t” or “I Won’t” - Pre-contemplation • “I May” - Contemplation • “I Will” - Preparation • “I Am!” - Action • “I Still Am!” - Maintenance

7. Good Nutrition Variety in color of fruits and veggies ~5+ servings everyday 1% or fat free dairy products ~3 servings per day Lean ground beef, pork tenderloin, fish, and chicken with out the skin ~3 servings per day 100% Whole wheat grain products (pasta, bread, cereal) ~6 servings per day • Eating right with color • Low-fat dairy • Lean protein • Whole grains

8. Colors = Nutrition • Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risk • Orange/Yellow fruits and veggies contain nutrients that promote healthy vision and immunity and reduce the risk of some cancers • Purple/Blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risk

9. Colors = Nutrition • Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risk • White/Brownfoods sometimes contain nutrients that may promote heart health and reduce cancer risk

10. Let Color Be Your Guide • Green • Fruits-avocado, apples, grapes, honeydew, kiwi, and lime • Veggies- artichoke, asparagus, broccoli, green beans, peppers, spinach • Orange/Yellow • Fruits-apricot, cantaloupe, grapefruit, mango, papaya, peach, pineapple • Veggies-carrots, yellow peppers, yellow corn, and sweet potatoes

11. Let Color Be Your Guide • Purple/Blue • Fruits-blackberries, plums, raisins • Veggies-eggplant, purple cabbage, purple flesh potatoes • White /Brown • Fruits-banana, brown pear, dates, white peaches • Veggies-cauliflower, mushrooms, onions, turnips, white-fleshed potatoes, white corn • Red • Fruits-cherries, cranberries, pomegranate, red/pink grapefruit, red grapes, watermelon • Veggies-beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

12. Paint Your Plate

13. What counts as a serving of fruit or veggies? • ½ Cup canned fruit or veggies(canned in fruit juice or light syrup or low sodium) • 15 small Grapes • 1, 4oz fresh fruit (baseball size) • 1 cup fresh veggies/leafy greens

14. Vitamins in Fruits & Veggies • Vitamin C- helps heal cuts and wounds and keeps teeth and gums healthy, necessary to form collagen. Recommended ~90mg/d men and ~75mg/day women…if you smoke you need more. • Vitamin A –keeps eyes and skin healthy and helps to protect against infections. Recommended 900mcg/men 700mcg women. • Folate- healthful diets with adequate folate may reduce a woman's risk of having a child with brain or spinal cord defects. Recommended 400mcg/day….pregnancy 600mcg/day. An elevated level of homocysteine in the blood, a risk factor for cardiovascular disease, also can result from folate deficiency.

15. Minerals in Fruits & Veggies • Potassium- helps to maintain a healthy blood pressure and aid in muscle contraction. It is recommended ~4000mg per day (a banana has 400) • Calcium- keeps your bones strong. It’s recommended ~1000mg per day & up to 1200mg for women. • Magnesium- helps maintain normal muscle and nerve function, also keeps the bones strong and can help with blood pressure and blood sugar. Its recommended 300-400mg/day.

16. Use More Color! Vegetable Snack Ideas Fruit Snack Ideas Pop grapes into the freezer for a refreshing treat (eat about 10-15 for a serving) Make a homemade parfait by layering yogurt, fresh or frozen fruit of choice, and whole grain cereal Try dipping an apple into peanut butter • Freshly cut vegetables are absolutely delicious with your favorite dip • Carrots dipped in light ranch dressing or hummus • Broil broccoli for about 10 minutes with a drizzle of olive oil and dash of garlic salt

17. What doesn’t count • Fruit flavored juices • Fruit flavored sodas • Fruit candies • Fruit jellies

18. 10 Tips for Adding Color to Your Plate • Toss mandarin orange segments, grape halves, berries or other fruit to a garden salad. • Add spinach, sliced tomatoes and cucumbers or avocado to a sandwich. • Choose veggie toppings for pizza. Try spinach, bell peppers, or mushrooms. • Top cereal or plain low-fat yogurt with blueberries, strawberries, or chopped mango. • Use kidney beans or black beans and corn in chili, green lentils in soup, and white beans in soup. 6. Mix dried cranberries and chopped nuts in hot cereal. 7. Make roasted vegetables with sweet potatoes, parsnips, onions, and beets. 8. Serve baked fish with fruit salsa. • Grill vegetable kabobs with zucchini, red bell pepper, mushrooms, carrots, and Brussels sprouts. 10. Top waffles or pancakes with strawberries or peaches.

19. Credible Nutrition Websites • www.eatright.org • www.diabetes.org • www.mypyramid.gov • www.dlife.com • www.nutrition.gov • http://ods.od.nih.gov/ • www.americanheart.org • www.mayoclinic.org

20. Benefits of Exercise • Reduce cardiovascular disease • Healthy blood pressure • Increase HDL cholesterol • Reduce type 2 diabetes and some cancers • lung, breast, etc. • Emotional • Happy hormones triggered with exercise • Mental • Increase thinking, learning, and judgment • Physical • Prevent falls, keep bones and muscles strong

21. Exercise • Your body was made to move! • How much is needed? • 150 minutes per week • 50 minutes/day for 3 days • Cardiovascular • Moderate intensity/aerobic activity • 3-5 days per week • Muscular • Strength training • 2-3 days per week

22. Sleep Caffeine stimulates the brain/nervous system Light from TV, computer, and cell phone cause more brain activity More melatonin is produced in a darker atmosphere (melatonin helps you naturally fall asleep) • Catching Zzzzzz’s • Too little or too much sleep interferes with normal cortisol production making it hard to manage weight • Feeling tired throughout the day decreases brain function and you are less likely to exercise if your tired

23. How Many Hours Do You Get? • Most people do not get enough sleep • Some people sleep too much • Recommended amount of sleep is 6-8 hours everyday • Don’t drink caffeine after noon • Turn off the TV, cell phone, and computer • Sleep in a dark room

24. Relaxation Types of Relaxation Methods Benefits of Relaxing Slowing your heart rate Lowering blood pressure Slowing your breathing rate Increasing blood flow to major muscles Reducing muscle tension and chronic pain Improving concentration Reducing anger and frustration Boosting confidence to handle problems • Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group (tense for 5 seconds, relax for 30 seconds, repeat) • Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation

25. Relax already! • Prayer or meditation • Journaling • Deep breathing • Take 3 deep breathes right now! • Exercise • Relieves stress, happy hormones; tai chi/yoga • Take a vacation! • Smile  • Get a massage

26. The Power of Laughter Add Humor to Your Life Take time to PLAY! Read the “Funnies” Watch funny movies Recall funny stories Get a pet Spend time with children When you look for humor, you will find it!

27. Appreciative Reflections • Attention to the Present - not “Trial and Error” but rather “Trial and Correction” • Anticipation of the Future • Positive Conversations & Interactions • Positive Energy & Emotion • Positive Outcome

28. Transformational Change Positive Core

29. Setting Goals SMART Goals • S = Specific • M = Measureable • A = Attainable • R = Realistic • T = Time bound Goals are dreams with deadlines. • Post Your Vision • 3 Month Goals • Weekly Goals - Confidence Ruler • Weekly Review

30. Living Well Challenge The Living Well Challenge is a 3 month program designed to get people physically active and help reduce their stress. Participants earn points by participating in healthy activities. Each time you complete one of the healthy activities for the month, place a check in the appropriate box. You goal is to have a check in all of the boxes for all 3 months! Do this challenge with your family, co-workers, friends, etc and give a prize at the end of 3 months to the person who has the most checks! Clinical studies show that if we are more aware of our health and actively doing things to live well, then overall we actually feel better, have more energy, and have fewer doctor visits per year!

31. Living Well Challenge

32. Live Well!

33. Questions?

34. References • Dietary Guidelines for Americans, 2010. U.S. Dept. of Agriculture, U.S. Dept. of Health & Human Services-www.dietaryguidelines.gov • Center for Disease Control-www.fruitsandveggiesmatter.gov and physical activity for everyone • Covenant Health System- www.covenanthealth.org • American Dietetic Association-www.eatright.org. • Mayo Clinic-www.mayoclinic.com • www.wellcoaches.com