healthy living

Healthy LivingLinda Baker RN

Health

Food

Hydration

Rest

Exercise

Health

Food

Hydration

Exercise

Rest

Healthy Living

ENERGY

=FOOD

Food is fuel to provide energy

Food=Energy

Food makesenergy which we burn as fuel

DRINKING=HYDRATION

Drink plenty of liquids

Fluids help to keepyour body in balance

Our bodies are made up of 60% water so we mustreplenish what we use. We rid our bodies of water by sweating, breathing, urinating and evaporation through our pores.We need to replenish this water and we have many choicesNot all of them are as healthy as others.Sugar drinks, such as soda are high in calories and can leadto obesity.Sports drinks and energy drinks also contain sugar.As with all things we must keep balance in our lives.Healthy choices are water and low fat milkDrink plenty of water!

NEEDSFUEL

=EXERCIS

E

Healthy living all year long

Physical ActivityPhysical activity improves your health and your academic performance.

6-17 year old need 60 minutes of moderate to vigorous activity per day.

Some of these activities include:-Basketball-Running-Walking-Kick ball-Dancing

And most anything else that gets your heart thumping!

Every season has it’s fun

RESTORING

BALANCE=REST

Rest is needed to restore balance

Sleep deprivation

70% of high school students do not get enough sleepon school nights.

Insufficient sleep was linked to behaviors such as:

-Drinking regular soda more than once a day-Less than 60minutes of physical activity 5 times a week-Computer use more than 3 hours a day-Smoking-Drinking alcohol-Sexual activity-Feeling sad or hopeless

Healthy bodies need to be in balance.

Everything in balance

Childhood obesity facts

In 2008, more that one-third of children and adolescents were overweight or obese. Overweight means having excess body weightfrom fat, muscle, bone, water or combination of these factorsobesity means having excess body fat.

This results from a caloric imbalance, too few caloriesburned off to the amount taken in.

Obesity in childhood can lead to health problems as an adult, suchas high blood pressure and high cholesterol which can cause heartproblems. It can also lead to Type II diabetes.

Eat what you burn to maintain healthy living

Too much of a good thing

Balance is key in health and exercise.

Just as too little exercise and too many calories can lead to problems so can too much exercise and too few calories.

Some of these problems are:

-weak bones-increase in injury-loss of menstrual periods-disordered eating-mood changes

If you are going to the Galleria in your car, you make sure you have enough gas….if you are going to the local store, you won’t need as much gas.If you are sitting on the couch, you don’t need as much fuel as you do when you are exercising.If you eat the same amount for both activities, you are going tostore the food as fat to be burned later, but if you continually eat more than you burn, you will continue to add fat to yourbody to store and end up obese.The same holds true if you don’t eat enough, your body will burnmuscle to give you energy and you will begin to have health problems. Too much or too little can both lead to life long health problems.

For a person who practices 30 minutes to at least 60 minutes or more of moderate physical activity, the number of calories that they should eat:

Girls------------14-18 years old 2000-2400 caloriesBoys------------14-18 years old 2400-3200 calories

New Food Pyramid – Plate Icon2011

We need fat for energy and for absorption of nutrients.We need carbohydrates for energy, excess is stored as fat.We need protein for our bodies health, to grow and repair muscle

Vitamins for healthy bones and teeth.Minerals for our body to function well, iron helps deliver oxygen in our bodies blood.If we continually cut out one of these food sources our bodieswill begin to suffer.

Start your day out right

Bagel with cream cheese 350 calories Peanut butter sandwich 340 caloriesPancakes with butter and syrup 520 caloriesBacon and eggs 320 caloriesFresh fruit salad 100 caloriesBowl of cereal 110 calories

A bowl of pasta will give you 180 calories.

Enough energy to walk brisklyfor 50 minutes.

A slice of pizza 230 calories.

An apple is 95 calories.

A carrot is 30 calories

It is obvious who uses more fuel!

Here are some activities that you participate in and how much fuel you burn while you are doing them for an hour:

Weight lifting 354Stair machine 531Mild Stretching 148Running 5.2 mph 531(11.5 minute mile)Running cross country 531Track team practice 590Track and field: Hurdles 590

High jump 354Badminton 266Basketball, shooting hoops 266Football 472

Celebrate life and eat healthy

From Birth to Old Age…healthy living is the key

Healthy living is fun

References

CDC and Prevention <cdc@service.govdeliverlcom>

CDC Overweight and Obesity:Rethink your student’s Drink

http://www.choosemyplate.gov/

http://www.nutristrategy.com/caloriesburned.htm

The Female Athlete Triad. Disordered eating.

www.cdc.gov/healthyyouth/obesity/facts.htm retrieved 9/21/2011

www.cdc.gov/media/releases/2011/a0926_insufficient_sleep.html