Charting a Wellness Path: Nutrition, Exercise, and Wellness Checks

2. Lesson 1-Charting Your Path to Wellness

3. Objectives • Definition of wellness • Finding reliable nutrition information on the Internet • Exercise information • Information on fad diets

4. What is Nutrition? • Defined as the sum of the processes by which an animal or plant takes in and utilizes food substances. • Science • Always changing

5. What is Wellness? • Wellness is a way of living that emphasizes preventive measures like eating healthy, exercising and regular physician check-ups. • Wellness requires being proactive.

6. Why Wellness? • Saves money • Reduces stress and anxiety • Improves work performance • Improves interpersonal relationships

7. What’s Your Octane Level? • Cars need fuel to run… so do our bodies. • Diesel or gas is a car’s fuel, and our bodies’ fuel is food. • Cars get better performance with high-octane fuels…our bodies perform better with nutritious foods.

8. Maintenance Checks • Cars need to be on a regular maintenance schedule. • We need wellness exams to help prevent, detect or monitor our health.

9. Problems? • Cars can eventually stop. • Car fuel lines can get plugged resulting in engine problem. • If human fuel lines (arteries) get clogged, it can damage the heart.

10. Where Are You Headed? • When planning a road trip you need a map and directions to where you are going. • Healthy lifestyle practices will keep you going in the right direction to a healthier life. • Even a 5-10% weight loss can improve or prevent the development of chronic diseases.

11. Words of Wisdom • “If I’d known I was going to live this long, I’d have taken better care of myself.” (Eubie Blake) • How do we have better quality of life?

12. 2003 Health Statistics Louisiana • 60% of Louisiana residents are obese. • 85% of residents do not exercise regularly. • 85% of residents do not consume five servings of fruits and veggies daily. • 36% persons with diabetes are overweight, and 43% are obese.

13. Louisiana is at the top of the “Unhealthiest States” list!

14. Part II The Information Age

15. The World Wide Web • Sound advice or fallacy. • Research-based information is necessary. www.lsuagcenter.com

16. Web sites …Good or Bad…How do you know? • Check the source of information. • Check the date of information or when published. • Be reasonable. • Be cautious of anecdotes. • Check it out. • Get a second opinion. • Contact the site’s provider. • If it sounds too good to be true, it probably is. • Keep track of where you are on the net.

17. Part IIIExercise and Physical Activity

18. Exercise/Physical Activity • What is exercise or physical activity? • What are the benefits of physical activity? Physical activity: • Lowers risk of chronic disease • Control weight • Lowers stress and increases energy • Builds and maintains joints, muscles and bones • Lowers cholesterol, blood pressure and blood sugars • Helps manage arthritis, joint and back pains.

19. Recommendations for Exercise • Adults - 30 minutes, 5 days per week OR 20 minutes, 3 days per week with strength- training 2 days per week. • Weight loss - 60 to 90 minutes, 5 days per week. • Adults over 65 - 30 minutes, 5 days per week OR 20 minutes, 3 days per week with strength-training 2 days per week, at your own pace!

20. Types of Exercise • Resistance/strength exercises • Increase muscular strength and endurance • An example is weight lifting • Aerobic exercises • Help build a strong heart, lungs and improve blood flow • An example is aerobics • Flexibility exercises • Help stretch and lengthen muscles. • An example is yoga.

21. Hydration and Water • Drink before, during and after exercising. • We need 6-8 cups daily of water. • Water helps replace the fluids lost through sweating and urination.

22. Part IVFad Diets

23. What Are Fad Diets? • Diets that promise a quick fix to weight loss. • Examples are: • Sugar Busters • The Zone • Atkins • Optifast or Slim fast • Nutri-System • Dr. Phil's

24. How to Recognize a Fad Diet • Is the author credible? • Does the diet advocate: • Magic or miracle foods? • Rapid weight loss/quick fix? • No exercise? • Rigid menus, “good” vs. “bad” foods, specific food combinations? • Recommendations based on a single study or studies published without a peer review? • Sounds too good to be true?

25. Your Diet May Be a Fad If It Pitches These Claims: • Fast, easy weight loss • Miracle diet • Banish fat • Secret formula • Cures everything • Balances hormones • Special enzymatic breakdown

26. The Average American Diet • 50% of Americans on one. • Lasts only 42 days • 5-10% maintain weight loss • No scientific data • Significant health problems can occur

27. High Protein, Low Carbohydrate Diets • Claim: • Carbohydrates and sugar make you gain weight. • Eliminate carbs to lose weight. • Protein helps burn fat. • Problem: • Harsh on the body. • Diet lacks nutrients needed for body function daily.

28. No-Carbohydrate, Low-Glycemic Index • Claim: • Good carbs promote weight loss. • Insulin resistance can be improved. • Problem: • This type of diet restricts food intake. • Promotes good/bad foods. • Lacks vital nutrients.

29. Liquid Diets • Claim: • Diet shakes make you lose weight. • Problem: • Repetitive • High in sugar • Expensive • Not ideal for certain health conditions

30. Pre-Portioned Packaged Meals • Claim: • Help with portion control • Manage your diet and lose weight while eating these foods • Problem: • Expensive • Not quite a complete meal • No exercise component to program

31. The Healthy Way to Lose Weight • Eat according to My Pyramid. • Portion sizes count. • Exercise daily or almost every day. • Keep a food and exercise journal.

32. Recap of Lesson 1 • Importance of the relationship of nutrition to wellness • Search the Internet for sound nutrition advice • Physical activity & exercise • What fad diets are

33. QUESTIONS

34. References: • American Heart Association www.americanheart.org • American College of Sports Medicine www.ascm.org

35. Lesson 1-Charting Your Path to Wellness Written By: Mandy G. Armentor, MS, LDN, RD Vermilion Parish Extension Service