T he Wellness Challenge

1. The Wellness Challenge Welcome to the Wellness Challenge! Click on one of the four wellness category buttons on the left to learn more about healthy lifestyle and nutrition habits. Once you are finished reading the four sections, proceed to the Wellness Challenge Board where you can test your knowledge and be crowned the Wellness Challenge Champion! Super Foods Know Your Numbers Healthy Habits Nutrition in a Nutshell Wellness Challenge Board

2. Super Foods Super foods have “high levels of disease fighting compounds and/or have shown to exact some beneficial changes in the body,” said Bob Greene in his best-selling health book, 20 Years Younger. According to WebMD, a healthy diet incorporating a variety of super foods can help you maintain your weight, fight disease, and live longer. Many super foods have anti-inflammatory capabilities which are helpful in fighting health ailments. Inflammation is a key component in many chronic diseases. Why are super foods so effective? One reason is that they are not processed so they retain their powerful nutrients. Super foods are found in certain types of fruits, vegetables, grains, soy, nuts, fish and other foods. Here is a list of some super fruits and super veggies. Don’t forget to eat at least five servings of fruits and vegetables each day. Home Back Next

3. Super Foods - Fruits Aim for 2 to 4 servings of fruit every day. One serving equals a medium-sized fruit (such as an apple) or a half a cup of grapes, berries or chopped fruit Superfruits Blueberries, blackberries, strawberries, raspberries and acai berries • Berries contain polyphenols – phytonutrients that have anti-inflammatory and antioxidant capabilities • Animal studies at the USDA Center on Aging Research at Tufts University show berry extract helps improve memory by protecting brain cells from age-related decline • Berries help lower cholesterol • Strawberries and raspberries contain ellagic acid which has anti-cancer properties Home Back Next

4. Super Fruits Lemons, limes, oranges and grapefruit • Good sources of vitamin C • Contain flavonoids which fight cancer and heart disease • Grapefruit contains naringenin, a flavonoid that can stimulate production of an enzyme that slows aging Pomegranates • Studies show pomegranates may prevent clogged arteries and may help prevent prostate and other types of cancer Home Back Next

5. Super Fruits Grapes • Grapes may protect against heart disease and contain many phytonutrients, which have anti-inflammatory and antioxidant capabilities • Grapes contain flavan-3-ols which fight cancer and protect the nerves. Green grapes contain higher amounts than red and purple grapes. • Grapes contain phytonutrients called resveratrol (found in the grape’s skin) and proanthocyanidins (found in grape seeds). Some scientists believe these phytonutrients may help prevent age-related conditions such as Parkinson’s and Alzheimer’s disease, inflammation, diabetes and cardiovascular disease. Home Back Next

6. Super Veggies • Strive for 4-8 servings of vegetables a day. One serving equals one cup raw greens such as spinach or lettuce or ½ cup chopped raw or cooked vegetables. Try to vary the type and color of vegetables in order to consume the most phytonutrients, vitamins, and minerals. Eat cruciferous vegetables at least three times a week and other vegetables on the list as much as possible. Super Veggies Cruciferous vegetables – Broccoli, brussels sprouts, cabbage, cauliflower, kale, collard greens, mustard greens, and turnip greens • Cruciferous vegetables have cancer-fighting compounds. One compound in broccoli has been shown to stop cancer cells from growing. Home Back Next

7. Super Veggies Eggplant (purple skin variety) • Eggplant has viscous fiber which helps trap fat and cholesterol and send it out of the body. • The skin of eggplant has anti-inflammatory and anti-oxidant capabilities • Eggplant is best prepared baked instead of fried, to avoid soaking up too much cooking oil. Home Back Next

8. Super Veggies Mushrooms • Contains vitamin D, B vitamins, and copper • Contains phytonutrients that boost immunity and help prevent plaque formation in arteries Tomatoes • Contains lycopene, a potent antioxidant linked to a reduced risk of cancer • Cooked tomatoes contain more lycopene than raw tomatoes • Numerous studies show people who eat the most tomatoes are at the lowest risk for heart disease and prostate cancer Home Back Next

9. Super Veggies Seaweed –Wakame (found in miso soup), Kombu (used in broth), Hijiki(used in salad mix) • Wakame and Kombu contain antioxidants that have killed cancer cells in test-tube studies • Many Asian stores/food sections carry snack packs of seaweed that can be eaten like crackers Resources: Twenty Years Younger, by Bob Greene TheBestLife.com http://www.thebestlife.com/nonmember_article_articles.php?st=&id=304&category_id=10&pg=1&cat_name=HEALTH WebMD http://www.webmd.com/diet/features/superfoods-everyone-needs Home Back

10. Know Your Numbers There are several important numbers you need to know that are critical to maintaining good health. Your blood pressure, blood sugar, cholesterol and body mass index numbers can indicate your risk of health ailments. Once you are aware of these numbers you can track them to reduce your risk of heart disease, diabetes, and other major illnesses. Home Back Next

11. Cholesterol: 200 or Less High cholesterol is linked to cardiovascular disease, which can lead to heart attacks and strokes. According to the World Health Organization, nearly 20% of all strokes and 50% of all heart attacks can be attributed to high cholesterol. The normal range for total cholesterol is 200 or less. You also need to find out your “healthy” HDL cholesterol and “lousy” LDL cholesterol levels. High total cholesterol, high LDL, or low HDL means you need to change your levels to reduce the risk of a heart attack or stroke. Fortunately, people with high cholesterol can change their habits and reduce their levels. Home Back Next

12. Blood Pressure: Less than 120/80 Blood pressure is the amount of force it takes the heart to pump blood through the body. High blood pressure (or "hypertension") increases the risk of heart attack, stroke, and kidney disease. High blood pressure can also damage internal organ. Your blood pressure should be less than 120 over 80. You may have no symptoms of high blood pressure. About 60% of all Americans more than 60 years old have high blood pressure. Check with your doctor to find out your blood pressure numbers. Home Back Next

13. Blood Sugar: 80 -120 Glucose is sugar stored in the blood as your body's main source of energy. If your glucose is too high or too low, you may have diabetes. The average blood sugar range is between 80 and 120. Symptoms of diabetes include frequent urination, extreme hunger, thirst, unusual weight loss, increased fatigue, or blurry vision. Left untreated, diabetes can lead to heart disease, kidney disease, blindness, and amputation. See your doctor to find out your blood sugar numbers. Home Back Next

14. Body Mass Index: 25 or Less Body mass index (BMI) measures your weight in relation to your height. Your BMI should be 25 or less. A BMI over 25 means you are overweight, and a number over 30 indicates obesity. Extra weight can lead to high cholesterol, heart disease, diabetes, and other chronic illnesses. See your doctor to determine your BMI. If necessary, take action to decrease your weight. Resources: http://www.webmd.com/cholesterol-management/features/high-cholesterol-risks-top-2-dangers http://www.webmd.com/heart/features/do-you-know-your-heart-numbers Home Back

15. Healthy Habits Sleep According to the National Institutes of Health, the average adult sleeps less than 7 hours per night. While sleep requirements vary slightly from person to person, most healthy adults need between 7.5 to 9 hours of sleep per night to function at their best. Sleep deprivation can cause weight gain, lack of concentration, irritibility and an increased risk of health problems. Home Back Next

16. Sleep Many people are sleep deprived and may not even know it. Signs of sleep deprivation: • Needing an alarm clock in order to wake up on time • Having a hard time getting up in the morning • Feeling sluggish in the afternoon • Getting sleepy in meetings or warm rooms • Get drowsy after heavy meals or while driving • Needing a nap to get through the day • Falling asleep while watching TV or relaxing in the evening • Feeling the need to sleep in on weekends • Falling asleep within five minutes of going to bed Home Back Next

17. Sleep Effects of sleep deprivation: • Fatigue, lethargy, and lack of motivation • Moodiness and irritability • Reduced creativity and problem-solving skills • Inability to cope with stress • Reduced immunity; frequent colds and infections • Weight gain • Impaired motor skills and increased risk of accidents • Difficulty making decisions • Increased risk of diabetes, heart disease, and other health problems Resources: http://www.helpguide.org/life/sleeping.htm Home Back Next

18. Exercise The American Heart Association recommends adults engage in 150 minutes of moderate physical activity each week. Physical activity is anything that makes you move and burn calories, such as walking, running, swimming, climbing stairs or playing sports. Physical activity prolongs good health. Without it, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise, you'll gain about two hours of additional life expectancy. Home Back Next

19. Exercise Moderate exercise, such as walking briskly for as little as 30 minutes a day, can lead to the following health benefits: • Improves blood circulation • Keeps weight under control • Improves blood cholesterol levels • Prevents and manages high blood pressure • Prevents bone loss • Boosts energy level • Helps manage stress • Releases tension • Counters anxiety and depression • Helps you fall asleep faster • Improves self-image • Increases muscle strength • Reduces coronary heart disease • Reduces risk of stroke Resources: http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Physical-Activity_UCM_001080_SubHomePage.jsp Home Back

20. Nutrition in a Nutshell Whole Grains The American Heart Association recommends eating 6 to 8 servings of grain foods a day, especially whole grains. Whole-grain foods are healthy because they contain fiber. A high fiber diet can help reduce the risk of heart disease and diabetes. Fiber causes food to stay in your stomach longer, so you feel full and your blood sugar doesn’t increase quickly after you eat. Fiber also helps control blood cholesterol. Home Back Next

21. Whole Grains Whole grains, such as whole-wheat flour and brown rice, have more fiber than refined white flour and white rice. You cannot tell if a food contains whole grains based on its color. For example, bread can appear brown because of molasses or other ingredients, not necessarily because it contains whole grains. It is important to read food label ingredient lists to determine if a product contains whole grains. For many whole-grain products, you will see the words “whole” or “whole grain” before the grain’s name in the ingredient list. The whole grain should be the first ingredient listed. Don’t confuse whole grains with refined grains. Refined grains have been processed and much of the original fiber is removed. Some examples of refined grains include enriched bread, wheat flour, and white rice. Home Back Next

22. Whole Grains Choose whole grain foods that contain one of the following ingredients first on the label’s ingredient list: • Whole wheat • Graham flour • Oatmeal • Whole oats • Brown rice • Wild rice • Whole-grain corn • Popcorn • Whole-grain barley • Whole-wheat bulgur • Whole rye Home Back Next

23. Fats and Oils Many foods contain fats and oils. It is important to distinguish between good fats and bad fats. Bad fats increase your cholesterol and your risk of certain diseases, while good fats have the opposite effect, protecting your heart and supporting overall health. There are four major types of fats: • Monounsaturated fats • Polyunsaturated fats • Saturated fats • Trans fats Home Back Next

24. Fats and Oils Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your health in general. Monounsaturated fats • Olive oil • Canola oil • Sunflower oil • Peanut oil • Sesame oil • Avocados • Olives • Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) • Peanut butter Polyunsaturated fats • Soybean oil • Corn oil • Safflower oil • Walnuts • Sunflower and sesame seeds • Flaxseed • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) • Soymilk • Tofu Home Back Next

25. Fats and Oils Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol. Saturated Fats • High-fat cuts of meat (beef, lamb, pork) • Chicken with the skin • Whole-fat dairy products (milk and cream) • Butter • Cheese • Ice cream • Palm and coconut oil • Lard Trans Fats • Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough • Packaged snack foods (crackers, microwave popcorn, chips) • Stick margarine • Vegetable shortening • Fried foods (French fries, fried chicken, chicken nuggets, breaded fish) • Candy bars Home Back Next

26. Fats and Oils • Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods and limit fast food. • Limit your intake of saturated fats by reducing red meat consumption and full-fat dairy foods. • Bake, broil, or grill instead of frying. • Avoid breaded meats and vegetables and deep-fried foods. • Cook with olive oil instead of butter, margarine or lard. Resources: http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-Healthy-Eating_UCM_307257_Article.jsp#.T33koNVdDq7 Home Back

27. The Wellness Challenge Question Board Final Round Home Directions

28. The Wellness ChallengeDirections • Pick a category from the question board and click on any question from Level 1 through the Bonus Round • Click on the correct answer • When you answer correctly, pick another question from any category • Once you answer all of the questions correctly, click on the Final Round button at the bottom of the page. • If you answer the Final Round question correctly, you will be crowned the Wellness Challenge Champion! Home Question Board

29. Which is NOT a superfood? • Mushroom • Corn • Strawberry • Wakame Seaweed Home Directions Question Board

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32. Which super food contains lycopene? • Tomatoes • Pears • Onions • Oranges Home Directions Question Board

33. Which super food is NOT a cruciferous vegetable? • Brussels Sprouts • Cauliflower • Broccoli • Tomato Home Directions Question Board

34. Which super food contains resveratol? • Bananas • Grapes • Carrots • Iceberg Lettuce Home Directions Question Board

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36. Which super food’s skin contains resveratol, which is believed to prevent age-related conditions such as Alzheimer’s and Parkinson’s disease, inflammation, diabetes, and cardiovascular disease? • Bananas • Grapes • Carrots • Iceberg lettuce Home Directions Question Board

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38. Which super food contains lycopene, a potent antioxidant linked to a reduced risk of cancer? • Tomatoes • Pears • Onions • Oranges Home Directions Question Board

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40. What is the minimum amount of servings of fruits and vegetables you should eat each day? • 4 • 5 • 7 • 9 Home Directions Question Board

41. What is the minimum amount of servings of fruits and vegetables you should eat each day? • 4 • 5 • 7 • 9 Home Directions Question Board

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44. What is the recommended BMI weight category? • 25 or below • 26-30 • 28-32 • 30-35 Home Directions Question Board

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46. What are the recommended blood sugar range? • 60 to 80 • 80 to 120 • 120 to 140 • Above 180 Home Directions Question Board

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48. Sleep deprivation can lead to an increased risk of diabetes, heart disease, and other heart problems ? • True • False Home Directions Question Board

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50. How many minutes of moderately intense physical activity should adults get each week? • 60 minutes • 90 minutes • 150 minutes • 200 minutes Home Directions Question Board