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Health and Wellness

A multifaceted approach to. Health and Wellness. How do you define health?. When you think of health, what comes to mind? Can you see it? Can you feel it? Can you sense it? Can you measure it? HINT: Do you have a role model? When in your life were you healthiest?. Food is fuel.

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Health and Wellness

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  1. A multifaceted approach to Health and Wellness

  2. How do you define health? When you think of health, what comes to mind? • Can you see it? • Can you feel it? • Can you sense it? • Can you measure it? HINT: Do you have a role model? When in your life were you healthiest?

  3. Food is fuel Ditch diets

  4. Do Diets Work? Food Delivery Plans • NutriSystem • Jenny Craig • Medifast • The Biggest Loser • Bistro M.D. • Slim4Life/Slimgenics Meetings • Weight Watchers • Take Off Pounds Sensibly (TOPS) • SparkPeople.com Diet Books • Paleo Diet • Atkins Diet • South Beach Diet • Eat Right 4 Your Type • The Zone • The Dukan Diet • Insulin Resistance Diet • Wheat Belly • Sugar Solution Drugs/Supplements/Surgeries • Too many to list

  5. Diet vs. diet • Diet • Restrictive • calories • fat • carbs • Forbidden foods • sugar • flour/bread • pasta/rice/potatoes • desserts • diet • Nutrition • Energy • Satisfaction • Substitution

  6. Avoid Empty Calories • Cakes, cookies, pastries, and donuts • Sodas, energy drinks, sports drinks, and fruit drinks • Cheese • Pizza • Ice cream • Sausages, hot dogs, bacon, and ribs

  7. Read Food Labels • How many servings are in the package? How many calories are in a serving? • What percentage of calories are from fat? Try to limit saturated fat and avoid trans fat(i.e., hydrogenated…) • Be mindful of the sodium levels. • Check for added sugars using the ingredients list. Some names for added sugars include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. • Aim for foods higher in protein and vitamins.

  8. ChooseMyPlate.gov • Focus on fruits • Vary your veggies • Make at least half your grains whole • Go lean with protein • Get your calcium rich foods

  9. Super Size Me!

  10. Smart Portion Sizes Fruits • 1 medium apple or orange • 1/2 cup raisins • 1 cup 100% fruit juice Vegetables • 1 cup vegetables • 1 cup raw, leafy vegetables • 1 small baked potato Protein Foods • 3 ounces cooked meat, poultry or fish • 2 tablespoons peanut butter • 1/2 cup beans Grains • 1/2 cup cooked cereal, pasta or rice • 1 cup dry cereal • 1 bagel (3-inch) • 1 tortilla (7-inch) • 1 pancake or waffle • 4 small cookies (vanilla wafers) • Dairy • 8 oz. milk • 1-1/2 ounces cheese • 1 (8 oz.) cup yogurt

  11. Avoid Portion Distortion

  12. Nutrition on the Run • Ask for nutritional information • Look for “healthy” symbols • Avoid foods that are fried • Choose steamed, broiled, baked or roasted • Gravies and sauces often add fat and calories • Ask for dressings and condiments on the side • Choose reasonable portions or share meals

  13. Shopping Healthy • Plan your menu • Make a list • Shop the perimeter • Watch for sales • Don’t rely on package claims • Compare labels

  14. Eat Right at Home • Cook from “scratch” • Adapt your favorite meals • Sneak in healthy ingredients • Make healthier substitutions

  15. Move it or lose it To rest is to rust

  16. Exercise = Activity • Endurance • Strength • Balance • Flexibility

  17. Endurance Cardiovascular activities • Strengthen the heart • Improve breathing

  18. Strength Muscle building activities • Maintain muscle mass • Reduce flab • Braces joints

  19. Balance Core building activities • Better posture • Improves coordination • Allows quicker reaction • Reduces risk of falls

  20. Flexibility Stretching activities • Freedom of movement • Range of motion • Improves reach up and down • Maintains ability to get up/stand up

  21. Aerobics with Jesse…

  22. Identify the Benefits • Doing pullups • Tennis • Walking the dog • Snow skiing • Doing pushups • Tai Chi • Doing squats • Hiking • Bicycling • Pilates

  23. Doctor, doctor, Gimme the news

  24. Preventive Care • Wellness Exam • Blood Tests • Cancer Screenings • Mammogram, Pap Test, Prostate Exam • Colon Cancer • Skin Cancer

  25. Immunizations • Influenza (flu shot) • Tetanus/Tdap • Diphtheria • Pertussis • Zoster (shingles) • Pneumococcal (pneumonia) • Measles, mump, rubella (MMR) • Varicella (chickenpox) • Human papillomavirus (HPV) • Hepatitis A / B • Meningococcal (meningitis)

  26. Other Preventive Screenings • Dental • Vision • Hearing

  27. Who, what and when? • Diabetes • Oral cancer • High cholesterol • Breast cancer • High blood pressure • Skin cancer • Glaucoma

  28. Now I lay me Down to sleep

  29. Stages of sleep • NREM (non-Rapid-Eye-Movement) sleep • Stage 1 – drowsiness (5%) • Stage 2 – light sleep (50%) • Stages ¾ - deep sleep (20%) • REM (Rapid-Eye-Movement) sleep (25%) • Dreaming

  30. Health Risks of Poor Sleep • Lack of energy and productivity • Lack of alertness and impaired memory • Reduced immunity • Weight gain and obesity • Diabetes • High blood pressure • Heart disease • Stroke • Depression, anxiety, mood disorders

  31. Is it Insomnia? • Difficulty falling asleep • Waking up during the night • Trouble getting back to sleep • Unrefreshing sleep • Relying on sleeping pills or alcohol • Waking up too early • Daytime drowsiness, fatigue, or irritability • Difficulty concentrating during the day

  32. Steps to Sleep Better • Create a sleep sanctuary • Establish a calming bedtime routine • Make healthy lifestyle changes • Keep a sleep diary

  33. Sleep Treatments • Aromatherapy • Foods high in tryptophan • Homeopathic remedies (teas, etc.) • Over-the-counter remedies • Seek medical help if necessary • Cognitive behavioral therapies • Prescription sleep aids

  34. Stressed? Who, mE?!

  35. What stresses you out? • Hectic schedule • Traffic jams • Getting lost • Argument • Death of a loved one • Chronic illness • Caregiver pressures • Stressful job • Financial problems

  36. Symptoms of Stress • Anxiety • Back pain • Digestive issues • Depression • Fatigue • Headaches • High blood pressure • Insomnia • Relationship problems • Shortness of breath • Stiff neck or jaw • Upset stomach • Weight gain/loss

  37. Reduce Stress Avoid it • Plan ahead • Prioritize • Prepare Manage it • Know the signs • Relax • Talk about it

  38. Benefits of Stress Reduction Managing stress can help you: • Sleep better • Control your weight • Get sick less often and heal faster • Lessen neck and back pain • Be in a better mood • Get along better with family and friends

  39. How do you define health?

  40. Health involves the WHOLE you! • Healthy diet • Increased activity • Reduced stress • Improved sleep

  41. What next? • Create a Plan • Take Action!

  42. Here’s to a healthier you!

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