taking care of yourself! presented by: tracy lester wellness council of arizona
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Taking Care of Yourself!Taking Care of Yourself!Presented By:Presented By:
Tracy LesterTracy LesterWellness Council of ArizonaWellness Council of Arizona
Taking Care of YourselfTaking Care of Yourself
Improve Nutritional IntakeImprove Nutritional IntakeIncrease Physical ActivityIncrease Physical ActivitySleep WellSleep WellReduce StressReduce Stress
#5: EAT MORE OFTEN#5: EAT MORE OFTEN
EAT BREAKFAST!!!EAT BREAKFAST!!!
Eat smaller meals Eat smaller meals – 5 - 8 times a day5 - 8 times a day– Every 2 - 3 hoursEvery 2 - 3 hours
Combine complex carbohydrates with Combine complex carbohydrates with protein or a good fat sourceprotein or a good fat source
#4: MORE FRUITS & VEGGIES#4: MORE FRUITS & VEGGIES
5 – 9 Servings Every Day!5 – 9 Servings Every Day!
2 – 3 Raw Servings a Day2 – 3 Raw Servings a Day– Enzymes help convert food to usable energyEnzymes help convert food to usable energy
#3: DECREASE LIQUID CALORIES#3: DECREASE LIQUID CALORIES
Drink Plenty of WaterDrink Plenty of Water
70% of our body weight is water70% of our body weight is water
92% of our bodily processes 92% of our bodily processes
Water retention with dehydrationWater retention with dehydration
Mistake thirst for hungerMistake thirst for hunger
#2 – Be Careful When Dining Out#2 – Be Careful When Dining Out
Be PreparedBe Prepared
““Eat this, Not that”Eat this, Not that”– www.eatthisnotthatbook.comwww.eatthisnotthatbook.com
Healthy TipsHealthy Tips– Dining out & Fast FoodDining out & Fast Food
Dining Out & Fast FoodDining Out & Fast Food
Check websites for menus & nutrition infoCheck websites for menus & nutrition info
DO NOTDO NOT leave the house hungry leave the house hungry
Make healthy choice & put menu downMake healthy choice & put menu down
Order firstOrder first
Dining Out & Fast FoodDining Out & Fast Food
Ask for whole grain optionsAsk for whole grain options
Ask to prepare without butter, oil, creamAsk to prepare without butter, oil, cream
Consider a la carteConsider a la carte
Substitute with veggiesSubstitute with veggies
Avoid fried, breaded, & dipsAvoid fried, breaded, & dips
Avoid mayo, tartar sauce, cream sauceAvoid mayo, tartar sauce, cream sauce
Order dressings & sauces on the sideOrder dressings & sauces on the side
Dining Out & Fast FoodDining Out & Fast Food
Split with someoneSplit with someone
Get a box!Get a box!
Lowest calorie item firstLowest calorie item first
You don’t have to eat everythingYou don’t have to eat everything
Slow down!Slow down!
Half way – “Am I Still Hungry”Half way – “Am I Still Hungry”
Don’t PickDon’t Pick
#1: DECREASE PORTIONS#1: DECREASE PORTIONS
Use a smaller plateUse a smaller plate
Divide your plateDivide your plate– ½ - Veggies½ - Veggies– ¼ - Protein¼ - Protein– ¼ - Complex Carbohydrate¼ - Complex Carbohydrate
Do not go back for secondsDo not go back for seconds
20 minute rule20 minute rule
Portion Distortion!Portion Distortion!
Food Portions have changed Food Portions have changed
A LOT in the past 20 years…A LOT in the past 20 years…
Portion ControlPortion Control
Value MealsValue Meals
Super SizeSuper Size
Kids MealKids Meal
Share with someoneShare with someone
Portion SizesPortion Sizes““From Wallet To Waistline: The Hidden From Wallet To Waistline: The Hidden Costs of Super Sizing”Costs of Super Sizing”– National Alliance for Nutrition & Activity (NANA)National Alliance for Nutrition & Activity (NANA)– Coalition of over 225 national, state, & local org.Coalition of over 225 national, state, & local org.
Wallet to WaistlineWallet to Waistline
No Value MealNo Value Meal– Small fries Small fries
– Small cokeSmall coke– 8 cents more8 cents more– 890 calories890 calories
Large Value MealLarge Value Meal – Large friesLarge fries– Large cokeLarge coke– 8 cents less8 cents less– 1380 calories1380 calories
Quarter Pounder with Cheese
1950’s at McDonald’s1950’s at McDonald’s
Burger, Fries, Coke Burger, Fries, Coke = 590 = 590 caloriescalories
Today, Super Sized meal Today, Super Sized meal = 1000 = 1000 MOREMORE
Wallet to WaistlineWallet to Waistline
Minibon to Classic CinnabonMinibon to Classic Cinnabon– 24% cost increase24% cost increase
– 143% more calories 143% more calories
– 75% daily saturated fat75% daily saturated fat
Calories Fat
Minibon 300 11 g
Cinnabon 730 24 g
Wallet to WaistlineWallet to Waistline7 Eleven’s Gulp to Double Gulp7 Eleven’s Gulp to Double Gulp– 42% cost increase (37 cents)42% cost increase (37 cents)– 320% more calories (550 calories)320% more calories (550 calories)
Size Sugar Calories
Gulp 20 oz 18t, 72g 250
Big Gulp 32 oz 29t, 116g 400
Super Big Gulp 44 oz 40t, 160g 550
Double Gulp 64 oz 59t, 236g 800
How many calories are in How many calories are in today’s Coffee?today’s Coffee?
45 Calories ??? Calories
100 calories 350 calories 450 calories
Mocha with steamed whole milk and syrup
8 ounces
That’s That’s 305 MORE calories305 MORE calories than 20 years ago! than 20 years ago!
Now how long you will have to walk to Now how long you will have to walk to burn these extra 305 calories…burn these extra 305 calories…
2 hours 15 minutes
1 hour 20 minutes
35 minutes
How many calories are in today’s Pizza?
500 Calories ??? Calories
1200 calories 850 calories 1000 calories
That’s 350 MORE calories than 20 years ago!
How long you will have to play golf (walking & carrying clubs) to burn the extra 350 calories?
30 minutes
1 hour
1 hour 30 minutes
How many calories are in a tub of popcorn?
270 Calories ??? Calories
520 calories 820 calories 630 calories
5 cups
That’s 360 MORE calories than 20 years ago!
How long you will have to do water aerobics in order to burn these extra 360 calories?
2 hours
30 minutes
1 hour 15 minutes
Physical ActivityPhysical Activity
The single most significant factor The single most significant factor contributing to your health!contributing to your health!
Increase Activities of Daily LivingIncrease Activities of Daily Living
Exercise!Exercise!
#3 – WEAR A PEDOMETER#3 – WEAR A PEDOMETER
10,000 steps a day10,000 steps a day
Find your weekly averageFind your weekly average
Try to increase each week by at least Try to increase each week by at least 3500 steps or 500 steps each day3500 steps or 500 steps each day
#1 – Build Your Own Fitness Plan#1 – Build Your Own Fitness Plan
Cardiovascular Conditioning Cardiovascular Conditioning
Muscular StrengthMuscular Strength
Muscular Endurance Muscular Endurance
Muscle Flexibility & Joint MobilityMuscle Flexibility & Joint Mobility
Body CompositionBody Composition
Create Your PlanCreate Your Plan
GoalsGoals
ResourcesResources
ApproachApproach
LogisticsLogistics
Program Program
Aerobic FrequencyAerobic Frequency
3 – 5 days/wk3 – 5 days/wk– 6 – 7 days/wk for weight loss6 – 7 days/wk for weight loss
Begin with 3x/wk Begin with 3x/wk – no more than 2 days between sessionsno more than 2 days between sessions
Work up to 5 – 6x/wkWork up to 5 – 6x/wk
Allow 1 – 2 days/wk offAllow 1 – 2 days/wk off
Aerobic IntensityAerobic Intensity
60 – 85% maximum heart rate60 – 85% maximum heart rate
Target Heart RateTarget Heart Rate
RPE ScaleRPE Scale
Talk Test Talk Test
Aerobic TimeAerobic Time
20 – 60 minutes/session20 – 60 minutes/session
Maintain THR for 20-30 minMaintain THR for 20-30 min–5 min warm up5 min warm up
–20 – 50 min THR20 – 50 min THR
–5 min cool down5 min cool down
Start program slowlyStart program slowly
Aerobic TypeAerobic Type
Any activity that allows you to Any activity that allows you to maintain your THR for 20 – 30 minmaintain your THR for 20 – 30 min
What is the Best Exercise?What is the Best Exercise?
Choose something you enjoyChoose something you enjoy
Cross TrainingCross Training
Resistance BenefitsResistance Benefits
Increased Muscle MassIncreased Muscle Mass–Muscle burns 50% more calories Muscle burns 50% more calories
than fatthan fatMuscle burns 50 calories/lbMuscle burns 50 calories/lb
Fat burns 1 – 3 calories/lbFat burns 1 – 3 calories/lb
Firmer, trimmer bodyFirmer, trimmer body
Resistance FrequencyResistance Frequency
2 – 3 nonconsecutive days for 2 – 3 nonconsecutive days for each muscle groupeach muscle group
1 day/wk may be enough to 1 day/wk may be enough to maintain strength, but will not maintain strength, but will not build musclebuild muscle
Resistance IntensityResistance Intensity
Heaviest weight that allows you to Heaviest weight that allows you to perform each set to volitional perform each set to volitional fatigue with GOOD FORMfatigue with GOOD FORM
Last repetition, the muscle(s) Last repetition, the muscle(s) should feel exhaustedshould feel exhausted
Resistance TimeResistance Time
Minimum of 8 – 10 exercisesMinimum of 8 – 10 exercises
Choose 1 – 3 or more setsChoose 1 – 3 or more sets
Choose 3 – 20 repetitionsChoose 3 – 20 repetitions–8 – 10 reps for strength8 – 10 reps for strength
–12 – 15 reps for endurance12 – 15 reps for endurance
Rest 30 – 90 secondsRest 30 – 90 seconds
Resistance TypeResistance Type
Free weightsFree weights
Machines – ex. NautilusMachines – ex. Nautilus
Calisthenics – ex. Body weight Calisthenics – ex. Body weight
Resistance bandsResistance bands
StretchingStretchingFrequencyFrequency– All the major muscle groups dailyAll the major muscle groups daily
IntensityIntensity– Hold each stretch comfortablyHold each stretch comfortably– No BouncingNo Bouncing
TimeTime– 10 – 30 seconds10 – 30 seconds– 10 – 15 min/day10 – 15 min/day
A total fitness plan can increase A total fitness plan can increase the the NUMBERNUMBER & & QUALITYQUALITY of of
the years ahead of you!the years ahead of you!
Sleep StatisticsSleep StatisticsWe spend 1/3 of our lives asleepWe spend 1/3 of our lives asleep
We sleep 1.5 hours less than our We sleep 1.5 hours less than our grandparentsgrandparents
65% of Americans lose sleep due to stress65% of Americans lose sleep due to stress
32% of Americans lose sleep at least 1 32% of Americans lose sleep at least 1 night a weeknight a week
How Important is Sleep?How Important is Sleep?
““Healthy sleep has been empirically Healthy sleep has been empirically proven to be the single most important proven to be the single most important determinant in predicting longevity.”determinant in predicting longevity.”
- Dr. William DementDr. William DementDesert Leaf, May 2007Desert Leaf, May 2007
- More important than diet, exercise, heredityMore important than diet, exercise, heredity
7 – 9 hours/night7 – 9 hours/night
Sleep debtSleep debt
Quality not quantityQuality not quantity
Edison slept 4 hours a nightEdison slept 4 hours a night
Einstein needed about 11Einstein needed about 11
How Much Sleep Do I Need?How Much Sleep Do I Need?
Sleep DeprivationSleep DeprivationObesityObesity
High blood pressureHigh blood pressure
Negative mood & behaviorNegative mood & behavior
Decrease productivityDecrease productivity
Safety issuesSafety issues–Home, Job, RoadHome, Job, Road
Common Sleep DisordersCommon Sleep Disorders
InsomniaInsomniaSleep ApneaSleep ApneaNarcolepsyNarcolepsyRestless Leg SyndromeRestless Leg SyndromeSleep WalkingSleep Walking
National Sleep Foundation, 2008National Sleep Foundation, 2008
How to Obtain How to Obtain Healthy SleepHealthy Sleep
Sources: Better Sleep Council, National Sleep Foundation, University of Maryland Medical Center, Helpguide, Mayo Clinic, Office of Dietary Supplements,
The Goodnight Sleep Kit, Deepak Chopra, MD
No More Sleepless Nights, Peter Hauri, PhD & Shirley Linde, PhD
Alpha Relaxation System, Dr. Jeffrey Thompson
Food & BeveragesFood & BeveragesDo not have caffeine after lunchDo not have caffeine after lunch
Do not have alcohol within 6 hours of bedDo not have alcohol within 6 hours of bed
Do not have nicotine before bedDo not have nicotine before bed
Do not go to bed hungry or full (2-3 hours)Do not go to bed hungry or full (2-3 hours)
Avoid heavy, spicy, or sugary foods 4-6 hours Avoid heavy, spicy, or sugary foods 4-6 hours before bedbefore bed
Try light snack before bed (warm milk or Try light snack before bed (warm milk or tryptophan)tryptophan)
ExerciseExercise
Exercise regularlyExercise regularly– 20 – 30 minutes everyday can help you sleep20 – 30 minutes everyday can help you sleep
Avoid tough exercise within 6 hours of bedAvoid tough exercise within 6 hours of bed
Mental EngagementMental EngagementAvoid napsAvoid naps
Try to deal with things that make you worryTry to deal with things that make you worry
Only use your bed for sleep & sexOnly use your bed for sleep & sex
Establish a regular, relaxing bedtime routineEstablish a regular, relaxing bedtime routine– Do not read anything job relatedDo not read anything job related– Do not watch stimulating TVDo not watch stimulating TV– Do not expose yourself to bright lightDo not expose yourself to bright light
Sleeping EnvironmentSleeping EnvironmentTemperatureTemperature
Noise ControlNoise Control
LightingLighting
Sleeping SurfaceSleeping Surface
Taking Care of YourselfTaking Care of Yourself
NutritionNutrition
Physical ActivityPhysical Activity
Quality SleepQuality Sleep
Stress ReductionStress Reduction
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