Your Health Is In Your Hands: Part II Physical Activity & NutritionJ. Grace Eves D.N.P.

Keeping yourself healthy takes more than having a great heath insurance plan and yearly

physicals. Keeping healthy is your daily lifestyle.

Leading causes of death around 1900 was associated with infections, such as Tuberculosis and Pneumonia.

Today, the leading causes of death in the United States are associated chronic diseases, such as heart disease and cancer, which result from how and where people choose to live.

Statistically here in America:

83% of Americans don’t have a good diet 65% are over weight 67% don’t get enough exercise to get the health

benefits

This Module will look at

Physical Activity and Nutrition

Physical Activity

Physical Activity is for Everyone-Start Slow and Be Sure to Have Fun

Key Topics

Identify why physical activity is important. Describe the moderate and vigorous physical

activity you need. State your fitness personality.

Remember before starting any physical activity see your health care professional.

Physical Inactivity

“Physical inactivity and low fitness is perhaps the most important predictor of morbidity and mortality that we know of. Low fitness accounts for more sickness and deaths in the population than anything else that we’ve studied.”

Dr. Steve Blair (www.welcoa.org)

Physical Activity has been Engineered out of our Lives

“In the late 1800’s, the typical farmer worked at a level to someone running at 5 mph…all day.”

(Clinic Obesity in Adults and Children, 3rd ed.)

The Changing Environment

1850 it took more than 100 man hours to harvest an acre of wheat.

1940 it took only a few hours. Today it can be done in a matter of seconds.

(Price Pritchett, New Work Habits for a Radically Changing World)

Physical inactivity is a major problem in today’s world.

Be Active

It does not matter how long you engage in physical activity or exercise-sitting seems to negate many of those benefits.

(Patel A.V. American Journal of Epidemiology, 2010)

How Much Should I Exercise?CDC GuidelinesCDC Guidelines

150 minutes/week of moderate activity such as brisk walking

OR

75 minutes/week of vigorous activity such as jogging

Physical Activity

Moderate activity: is when your breathing and heart rate is noticeably faster but you can still carry on a conversation.

Examples:

walking briskly at about 15 miles per mile

light yard work

activity with children

casual biking.

Vigorous activity: is when your heart rate is increased and you are breathing too hard and fast to have a conversation.

Examples:

Jogging

Swimming laps

Jump roping

Rollerblading at a brisk pace

What You Can Do to Start Being More Active?

Sit for 60 minutes and move for 3 minutes Use the stairs Park at the furthest parking spot Take short walks during breaks Make physical activity FUN Walk briskly with your pet

What You Can Do to Start Being More Active? (cont)

Take the stairs at work. Whenever possible, stand rather than sit. Stand up and then sit down throughout the day

while you are at your desk at work or competing a school assignment. Remember to keep your

weight in your heels.

Walk around the room as fast as you can. While seated, raise both arms over your head for

30 seconds, then rapidly tap your feet on the floor. Repeat 3-5 times.

What You Can Do to Start Being More Active? (cont)

What You Can Do to Start Being More Active? (cont)

Sitting in your chair, lift one leg off the seat, extend it out straight, hold for 2 seconds; then lower your foot (stop short of the floor) and hold for several seconds. Switch; do each leg

15 times.

Why Physical Activity is Important To maintain a healthy weight. Assist you in losing weight. Reduces risk of cardiovascular disease,

diabetes, hypertension, stroke, arthritis pain, osteoporosis, and symptoms of depression and anxiety.

Physical Activity is necessary for everyone but you must know what will make it the most fun so you will keep motivated.

Knowing your fitness personality is the first step

Maybe you’ve heard that one way to stay committed to your fitness regimen is to exercise with friends. Recent research on the relationship between personality and physical activity indicates that it doesn’t necessarily work for all of us.

In fact, according to physical activity and personality expert Suzanne Brue, the benefit of exercising with others is largely determined by how you and your friend approach the activity; is it a job, or a form of play?

To maximize your success with fitness learn your fitness personality. Consider your natural strengths, preferences and tendencies.

04/12/23 24

Suzanne Brue’s research FITNESS PERSONALITY Two angles is the distinction between job and play

SAFFRON

BLUE

GREEN

RED SILVER

GOLD PURPLE

WHITE

• I am inclined to make exercise into a routine.

• I like calm and familiar environments.

• I find exercise satisfying, but fun is not the point.

• I don’t want an exercise routine; I prefer to find physically active ways to have fun.

• Unexpected opportunities are exciting.

• I like exercise I can start with the minimum of process.

What am I?

Job

Play

The Job Approach

Generally, you approach exercise like it’s a job if you think of it as part of your daily/weekly plan. You may get enjoyment or satisfaction out of exercise but fun is not your motivator. Instead, you’re energized by a sense of accomplishment.

04/12/23 26

John: I like exercise that can be measured. I go to the gym at least three times week. I follow a routine I have set out for myself. I keep track of the sets and repetitions to be sure I am sticking with my program.

BLUE

The Play Approach

If you are spontaneous nature and don’t like imposed physical activity routines you’re likely a play exerciser.

Play exercisers often like exercise to be combined with – or disguised as – something else, such as a social interaction, competition, or outdoor adventures.

04/12/23 28

Rebecca: Yesterday, I planned to work in the garden. But a friend called – Let’s go diving! So off we went to the Keys. For me, there’s no such thing as an exercise routine. I keep Rollerblades and a wet suit in my car. I’m always ready for action.

RED

Because we have a natural tendency to approach exercise more from either a job or play perspective, here are some helpful tips for both types of exercisers.

Job Exercisers

Recognize that exercising with others may not always be helpful or comfortable for you.

If you exercise with others, choose things you can do at the same time with less interaction. For example, travel to a fitness center together, but do your own routine once you’re there.

Play Exercisers

Look for exercise buddies you are likely to have fun with.

Keep your workout gear handy so you are ready for a spontaneous invitation to exercise.

Find out your color by taking a free quiz at

www.the8colors.com

Summary

Physical activity is important to maintain a healthy lifestyle.

The CDC recommends you participate in moderate activity 150 minutes /week or 75 minutes /week of vigorous physical activity.

According to Suzanne Brue, author of 8 Colors of Fitness, “Identifying your exercise personality can enable you to live a more active life.” Use the 8 Colors of Fitness Quiz to choose activities you’ll most enjoy and find rewarding.

Nutrition

Build a Healthy Plate

Key Topics

Identify a simple way to eat healthy. State what the United States Department of

Agriculture says your plate should look like.

What is the leading cause of death?Answer-obesity

“Americans now spend more money on fast food than on higher education, personal computers, computer software or new cars. They spend more on fast food than on movies, books, magazines, newspapers, videos, and recorded music-combined.”

Schlosser, E. (2002). Fast Food Nation. New York, NY: Houghton Mifflin.

How to eat

The French paradox is that they have better heart health than we do despite having cheese and wine as a major part of their diet. Yet, us Americans worry unreasonably about dietary health yet have one of the worst diets in the world.

What has happened according to David

Kessler, MD, author of The End of

Overeating, is:

“When we put food rich in sugar, fat, and salt in our mouths, we stimulate neurons which are the basic cells of the brain….We say that those neurons are encoded for palatability… And those kinds of finds keep us coming back for more.”

How We Should Eat-Simply Put: Michael Pollan, author of In Defense of Food,

says everything he's learned about food and health can be summed up in seven words:

"Eat food,

not too much,

mostly plants."

Here’s how according to Pollan 7 Rules: 1. Don't eat anything your great grandmother

wouldn't recognize as food. "When you pick up that box of portable yogurt tubes, or eat something with 15 ingredients you can't pronounce, ask yourself, "What are those things doing there?"

2. Don’t eat anything with more than five ingredients, or ingredients you can't pronounce.

What a Pop-Tart that contains: ENRICHED FLOUR (WHEAT FLOUR, NIACINAMIDE, REDUCED

IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), SUGAR, DEXTROSE, VEGETABLE OIL (SOYBEAN, PALM, COTTONSEED AND/OR HYDROGENATED COTTONSEED OIL† WITH TBHQ AND CITRIC ACID FOR FRESHNESS), CORN SYRUP, WHEY, CRACKER MEAL, HIGH FRUCTOSE CORN SYRUP, COCOA, CONTAINS TWO PERCENT OR LESS OF CORNSTARCH, COCOA PROCESSED WITH ALKALI, SALT, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), MODIFIED CORN STARCH, MONO- AND DIGLYCERIDES, SODIUM STEAROYL LACTYLATE, GELATIN, DRIED EGG WHITES, DATEM, PARTIALLY HYDROGENATED SOYBEAN OIL†, MODIFIED WHEAT STARCH, XANTHAN GUM, NATURAL VANILLA FLAVOR, CARAMEL COLOR, SOY LECITHIN, CALCIUM PHOSPHATE, COLOR ADDED, NIACINAMIDE, REDUCED IRON, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), FOLIC ACID.

Would you consider a pop-tart real food?

3. Stay out of the middle of the supermarket; shop on the perimeter of the store. Real food tends to be on the outer edge of the store near the loading docks, where it can be replaced with fresh foods when it goes bad.

4. Don't eat anything that won't eventually rot. "There are exceptions -- honey -- but as a rule, things like Twinkies that never

go bad aren't food,"

5. It is not just what you eat but how you eat. Always leave the table a little hungry," "Many cultures have rules that you stop eating before you are full. In Japan, they say eat until you are four-fifths full. The German culture say, 'Tie off the sack before it's full.

Dr. Wansink wrote on mindless eating. He believes that:

“Most of us don’t overeat because we’re hungry. We overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers.”

So what can you do if you over eat- You can make small healthy changes in your environment that can have huge results. Small changes in your kitchens and routines will make all the difference.

6. Families traditionally ate together, around a table and not a TV, at regular meal times. It's a good tradition. Enjoy meals with the people you love. "Remember when eating between meals felt wrong?"

7. Don't buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.

What Research Teaches about Serving Size “It turns out that food can trigger receptors in the mouth

which get the hypothalamus to accelerate our intake…and, again the most potent stimulant

is fat. A little bit on the tongue, and the

receptors push us to eat fast, before

the gut signals’ ‘shut us down.

’ The tastier the food, the faster we

eat…this is accomplished by chewing faster

but chewing less.”

Gawande, A. (2002). Complications: A Surgeon's Notes on an Imperfect Science. New York, NY: Picodar.

How Portions Have Changed

Within the Last 20 Years

140 calories 3-inch diameter

Calorie Difference: 210 calories

350 calories 6-inch diameter

BAGEL

20 Years Ago Today

Calorie Difference: 257 calories

590 calories

20 Years Ago Today

333 calories

Cheeseburger

Calorie Difference: 500 calories

820 calories 320 calories

20 Years Ago Today

Turkey Sandwich

Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out

Food portions have changed throughout the years so look at your plate to see what kinds of food you are eating, how much food you have in front of you, and if you will be eating mostly plants.

Your plate according, to the United States Department of Agriculture, should look like this:

The following websites have tips and ideas where you will find a wealth of suggestions to help you get started toward a healthy diet-portion servings, add more vegetables to your day and much more…

http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html

www.nhlbi.nih.gov

Summary

Eat food, not too much, mostly plants.