What is Health?EAT WELL

THINK WELLMOVE WELL

Today’s Goal: Learn 3 new things

100 point per correct answer

The Challenge

Question

What is the average restaurant portion size served (ie how many more times than what we should be eating?)

2 X 3 X 4 X 6X 10 X

4 X: When Less is More – Reduce your portion size

McDonalds:Big Mac = 550 calories Large Fries = 540 caloriesSweet Tea = 230 calories

1320 caloriesApplebees:Pecan Crusted Chicken Salad =

1360What can we do to eat less at

restaurants?

Question

What does BMI stand for? Bonus question for 100 pts: What

is an ideal BMI?

Know Your Body Mass Index (BMI)

< 18 = underweight18-24 = desirable25 – 29.9 = overweight>30 = obese

Bmi-calculator.netBmi-calculator.com

How to you get and keep you BMI in a normal range?

Question

What another name for trans fats? How do you know if a food product

has trans fats in it?

NO MORE Trans Fats AKA(Partially Hydrogenated

Oil)

Causes Cancer Increases Heart Disease

risk Increases Diabetes risk Fooducate is a GREAT app

Ingredients: Filling (mixed berry preserves [high fructose corn syrup, sugar, blueberries, red

raspberries, strawberries], corn syrup, high fructose corn syrup, glycerin, maltodextrin, fructose, water, natural and artificial berry flavor, apples, modified corn starch, sodium alginate, citric acid, malic acid, modified cellulose, calcium phosphate, xanthan gum, red #40, blue #1),

enriched wheat flour, whole oats, sugar, partially hydrogenated soybean and/or cottonseed oil, high fructose corn syrup, honey, calcium carbonate, dextrose, nonfat dry milk, wheat bran, salt, cellulose gum, leavening (potassium bicarbonate), natural and artificial vanilla flavor, soy lecithin, wheat gluten, corn starch, niacinamide, carrageenan, guar gum, zinc oxide, reduced iron, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2), vitamin

Bonus Question: The largest hamburger in the world weigheda) 75 lbsb) 252 lbsc) 526 lbsd) 777 lbs

Bonus Question: The largest hamburger in the world weigheda) 75 lbsb) 252 lbsc) 526 lbsd) 777 lbs

Name one man-made food ingredient that is detrimental to your health.

Understanding Food Labels

Question

How many teaspoons of sugar in a 20 ounce soda? 5; 12; 17; 22

DAILY DOUBLE

Drastically Reduce Soda Consumption

A 20 ounce soda has 17 tsp of sugar The average teenager drinks 600 cans per year The average adult drinks 56 gallons per year Lead to increased obesity Depletes the body of vital nutrients Average pH – 3.0 AVOID ALL HIGH FRUCTOSE CORN SYRUP

What is the pH of Mountain Dew?

2.5

3.25

5.5

7.5

Mountain Dew: 3.25

What are healthy things you can drink?

Question

How many minutes of exercise should we get per day minimally?

Bonus – What are the 3 components to any well rounded fitness program?

Get Physical

30 minutes 3 Components of a well-rounded

exercise routine: weight training, aerobic exercise and flexibility.

Push Ups – How many can you do? 200 point bonus whoever is willing to do 10 pushups (woman) / 25 pushups (man)

Question

How many hours of sleep does an adult need for optimal health?

Bonus question – Getting too much or too little sleep contributes to what disease?

REST Most Adults need 7 – 8 hours per night Teens need 9 hours per night Getting less than 6 or more than 9

hours of sleep per night increases risk of diabetes (study out of Boston University School of Medicine)

Question

How many hours per week does the average teen spend on “screen time?” includes TV, computer, video games, smart phones and texting. 25 37

42 64 How many hours per day does the

average adults watch TV

Screen Time Stats

Teens spend on average 42 hours of screen time per week

Boys spend 72 minutes a day on average playing video games

Americans watch on average 4.5 hours of TV/day

Improve Your PostureLet’s do a posture check!

Your head weighs about as much as a bowling ball

Your ear, shoulder, hip and ankle should form a straight line.

Have your shoulder blades touch the back of your chair.

What system lives inside the spine?

How Many Thoughts Do You Have Each Day?10,000

20,000

30,000

40,000

50,000

60,000

60,000 Thought Per Day

Number of murders seen on TV by the time a child finishes elementary school: 8,000

Number of violent acts seen on TV by age 18: 200,000

Average child sees 10,000 junk food commericals per year

95% of your thoughts are the same as yesterday 80% of your thoughts are negative The mind is a computer: What are things you can do to clean your hard

drive?

Summary

• Know your BMI and keep it within normal range

• Eliminate bad ingredients such as HFCS and trans fat

• Eat at home

• Reduce/eliminate soda consumption

• Shoot for 7 - 8 hours of sleep per night

• 30 minutes of exercise per day

• Reduce your screen time

• Do a posture check

• Think about what you are thinking about