4IB-03PO: The Clover Cat Way to Wellness-Advanced · The Clover Cat Way to Wellness: Choose Foods for a Healthy Diet Advanced If You Need to Lose Weight If you need to lose weight,

The Clover Cat Way to Wellness:Advanced

Welcome to the Clover Cat Way toWellness! Have you heard of wellness?Wellness can help you to have balance,health, and happiness in your life.

What Does Wellness Meanto You?• Freedom from disease.• Feeling good.• Improving health.• Keeping in shape.• Being stress free.• Being your best.

The Clover Cat Way to Wellness is apersonal approach to better health. It isdesigned to help you find better ways totake care of yourself and your community.The program will show you how to takesteps to improve your diet, your activitylevel, and your well-being. The Clover CatWay to Wellness will help you learn aboutCATSkills.

The CATSkills are:• Choose foods for a healthy diet.• Activate your life.• Take time to be well.

So, how can you find the way towellness? This program will help you learnhow you can take steps to improve health.

U N I V E R S I T Y O F K E N T U C K Y — C O L L E G E O F A G R I C U L T U R E

C O O P E R A T I V E E X T E N S I O N S E R V I C E

A G R I C U L T U R E & N AT U R A L R E S O U R C E S • FA M I LY & C O N S U M E R S C I E N C E S4 - H / Y O U T H D E V E L O P M E N T • C O M M U N I T Y & E C O N O M I C D E V E L O P M E N T

4IB-03PO

2

The Clover Cat Way to Wellness: Choose Foods for a Healthy Diet

Advanced

Clover Cat Way to Wellness:Choose Foods for

a Healthy Diet

Let’s start with some background infor-mation on nutrition and teens. An architectdesigns buildings and works closely withthe building contractor to make sure all thesupplies and workers arrive on time and inthe proper sequence to build the building.What happens when there’s a shortage ofdrywall or the electricians don’t arrive?Everything slows down, and the project mayeven grind to a halt. In a sense, you are thearchitect. The building you are designingand constructing is your body, and all thesupplies are the nutrients from the food youeat. As a teen, you are still growing and stillunder construction. The quality of thosesupplies affects what shape that buildingwill be in now and in the future. So, what doteens need to know about nutrition and foodchoices to be healthy?

Too Many TeensWeigh Too Much

Many teens are overweight. The percent-age of overweight teens has tripled in thelast two decades, and the numbers areincreasing. Being overweight increases your

chance of developing diabetes, heart dis-ease, and cancer. Teens today live in aworld of computers, TVs, and fast food. Inthis environment, it takes special skills tomaintain a healthy weight.

Eating DisordersSome teenagers think they are over-

weight when they are not. Signs of eatingdisorders include severe food restrictions,obsessions with food or weight, and/orexcessive physical exercise. Eating disor-ders can be serious if they are not treatedand can even lead to death. If you or some-one you know have these signs, you shouldseek help from a family member and ahealth professional.

Weight BalanceWeight is a balance between energy

intake and energy output. Weight is influ-enced by many factors, including age andgender. Some other factors that influenceenergy intake are:

• The types of food you eat (low-fat orhigh-fat foods).

• Where you eat (at home or in a restau-rant).

• How much you eat.• Who you are with.• Why you are eating (bored, stressed,

studying, etc.).

You spend energy whenever you dophysical activity. Physical activity can beinfluenced by:

• Your lifestyle.• Hobbies.• Jobs or chores.

3


Advanced

If You Need to Lose WeightIf you need to lose weight, avoid fad diets

or starvation. Diets set you up for a cycle ofsuccess and failure. Weight loss pills, sup-plements, and special teas are not a goodidea. Many are not regulated by the Foodand Drug Administration (FDA); therefore,they are not proven to be safe or effective.

So, if you need to lose weight, you shouldbalance both energy intake and energyoutput. This happens through regular physi-cal activity and healthy, sensible portions offood. It is a good idea to talk to your doctoror a registered dietitian first.

NutritionNot getting enough nutrients can affect:• How you look:

- Dry, flaky skin.- Brittle hair.- Split nails.

• How you feel:-Tired.- Run down.- Headaches.

• How you think:- Trouble concentrating.

4


Advanced

Cooking withPyramid Power

Did you know that people who preparefoods at home are more likely to eat ahealthy diet than those who eat out all thetime? It’s true. Learning how to select andcook foods for good health now will serveyou well throughout your life.

You will complete a Personal PyramidProfile for what you eat. You

will probably discoverwhere you can make

some changes that areright for you. Cooking

with Pyramid Powerwill show you

how.

Reshaping Your DietIf you are a typical teen, you are eating

too few foods from the base and middle ofthe Pyramid and too many foods from thetip, making it easy to become “tip heavy.” Adiet for good health has more balance andbetter proportion—it’s in the shape of apyramid. To reshape your diet, the CloverCat Way to Wellness offers this guide below.

Build a BaseMost of the base of the pyramid is made

from grains. Grains are foods made fromseeds of the grass family. Grains include rice,wheat, barley, oats, rye, durum, and corn.

Building a good foundation is the key toeating with Pyramid Power. You can build asolid base with good sandwich bread,cornbread, muffins, bagels, and tortillas.You can add hearty soups and salads tothat base. Foods with the layered look, suchas pizza and pasta, that build on a carbohy-drate base are not only healthy but alsoreflect our taste for ethnic flavors and con-venient one-dish meals.

Add Some ColorOne of the easiest ways to shape up your

diet is to add more fruits and vegetables.Think of it as adding some color to your diet.

Five-a-DayFive servings of fruits and vegetables a

day is the guideline for better health. Trytaking fruits and vegetables in your lunch,choose them in the cafeteria, or keep themaround for snacking. You can keep a bowl offavorite fruits on the counter, such asapples, bananas, and oranges, and take apiece of fruit with you when you leave forthe day. Use salsa to add color, flavor, andnutrition to eggs, cheese, and potatoes.Add some color to a pizza using vegetables.For extra nutrition, add fruits and veg-etables to desserts, treats, breads, andother baked goods.

Fruits and vegetables are loaded withvitamins, minerals, fiber, and antioxidants.Antioxidants are compounds that may helpfight some diseases, such as heart diseaseand cancer.

What Is a“Build a Base” Serving?

• One slice of bread or half a ham-burger bun. (A sandwich counts astwo servings.)

• 1/2 cup of cooked pasta or rice.• 3/4 cup of breakfast cereal.• 4 crackers.• 1 4-inch pancake.• 1 6-inch tortilla.• Half a bagel or English muffin.

5


Advanced

What Is a“Prime Protein” Serving?

• 1 cup of skim milk or yogurt.• 1 to 2 ounces of low-fat cheese.• 2 to 3 ounces of lean meat, poultry, or

fish (the size of a deck of cards).• 4 ounces of soy food.• 1 egg.• 1/2 cup of cooked beans or lentils.

Pick Prime ProteinPrime protein picks are those that are

lower in fat. You’ll need two to three serv-ings of low-fat dairy foods, such as milk,yogurt, and cottage cheese. Try using dairyproducts in cooking and baking to add extranutrition. Lean beef, chicken, pork, andturkey make good ingredients for healthydishes and as sandwich fillings. Eggs areanother good lean source of high-qualityprotein. Dried beans and peas are alsoprime protein picks.

Protein is important for cell growth andrepair. Meats are good sources of iron andzinc. Iron is an important part of hemoglobin,which carries oxygen in your blood. Zinc isused for growth and repair of body tissues.

A Word on CalciumDairy foods are high in protein and in

calcium. Do you know that 80 per-cent of girls and 50 percent of boysdo not get enough calcium? Cal-cium is essential in building andmaintaining strong bones. Peoplewho do not get enough calcium are

at risk of developing osteoporosis later inlife. This is a condition in which the bonesbecome weak and brittle. Often peoplesuffer fractures and pain. Calcium may alsohelp prevent certain cancers and reducerisk of cardiovascular disease.

Even more important to some teens, newresearch suggests that dairy foods can helpyou reach a healthy weight. So, how canyou get enough calcium? Milk, yogurt, andcheese are all good sources of calcium. Youcan also find calcium in broccoli, calcium-fortified orange juice and cereal bars, andfortified soy milk and soy cheese.

Teens need at least three to five servingsof vegetables and two to three servings offruit each day. How many are you eatingnow?

What Is a “Five-a-Day” Serving?

• Half a banana or grapefruit.• A medium apple, orange, or peach.• 1 cup strawberries.• 3/4 cup of 100 percent juice.• 1 cup raw, leafy vegetables (spinach,

cabbage, lettuce).• 1/2 cup cooked vegetables (broccoli,

carrots, cauliflower).

6


Advanced




Fats, Oils & SweetsUSE SPARINGLY

Milk, Yogurt& CheeseGroup2-3 SERVINGS

VegetableGroup3-5 SERVINGS

Meat, Poultry, Fish,Dry Beans, Eggs

& Nuts Group2-3 SERVINGS

FruitGroup

2-4 SERVINGS

Bread, Cereal,Rice & Pasta

Group6-11

SERVINGS

KEY Fat (naturally occurring Sugars

and added) (added)

These symbols show fat and addedsugars in foods.

U.S.D.A. Food Guide Pyramid United States Department of Agriculture

Clover CatFood Pyramid

7


Advanced




ActivityWrite down everything you ate yesterday, including beverages. Try to estimate food

amounts. Complete the Personal Pyramid Profile. Use the Food Guide Pyramid and theportion size reference sheet to help you. Compare your Personal Pyramid Profile with theFood Guide Pyramid. Did you eat at least five servings of fruits and vegetables? Did you eatany whole grains, such as whole-wheat bread, oatmeal, and brown rice? How much fat andsugar (the tip of the pyramid) did you have? What can you do to improve your pyramid profile?

8


Advanced

Top It OffMost of us are looking for ways to make

fewer calories deliver more nutrition, andyou should look for recipes and foods thathelp you trim the tip of your pyramid. Some-times, however, you may need to use a littleof the real thing. Try to add flavor to foodsand “top it off” with fewer calories. Here aresome tips for cooking with Pyramid Power—adding flavor without too much fat or addedsugar:

• For some foods, such as cheese or saladdressings, try reduced-fat instead of fat-free products. You may want to try usinga ratio of two-thirds reduced-fat productto one-third regular product.

• Try using one-third less sugar in yourrecipes.

• Make your sweet treats count. Cook withfruits, vegetables, and low-fat dairy ingre-dients in muffins and in desserts, such asbanana cream pie or sweet potato pie.

Too Much Fat and Sugar?Of the calories consumed in a day, about

15 percent are from added sugars. What doyou think is the main source of sugar in thediet? The largest source is non-diet softdrinks. Other foods include sugars/sweets(such as table sugar, candy, and jams),cakes, cookies, and fruit-ade beverages. Thetop sources of fat in the United States arebeef, non-skim milk, cheese, margarine, andbread-like foods (cakes, cookies, and donuts).

These foods should be eaten only inmoderation because they are high in calo-ries but low in nutrients.

Other Tips for a Healthy Diet• It takes a lot of fluid to get most of us

through the day, so make your beveragechoice part of the way to wellness. Try todrink both milk and orange juice. Both arepacked with good nutrition, and withoutthem, it may be hard to get enough cal-cium, folate, vitamin C, and vitamin A.Most of us could use a lot more of thesenutrients in our diets, so drink up.

• Find dishes you like and rely on these fa-vorites like old friends. Everyday cookingneed not be by the book. Cooking withoutrecipes means less measuring and moretime saved. Try some new dishes, too.Newspapers, magazines, and advertise-ments are good places to get ideas.

• Let fresh produce be your inspiration forseasonal dishes for everyday eating, holi-day meals, and other special occasions.Cooking with Pyramid Power is an all-year way of eating.

• Eat breakfast. If you can’t eat before youleave in the morning, take something withyou, such as a breakfast bar, bagel, yo-gurt, or fruit and milk.

• Try not to eat out very often. Eating rightis easier when you control the menu.Pack your lunch instead of eating fastfood. Make a pizza instead of orderingone. You’ll save money and travel fartherdown the road to wellness by being yourown chef.

9


Advanced




ActivityLook at your completed Pyramid Profile. On a separate piece of paper, write down ideas to

improve your pyramid. Do you have too few fruits or vegetables? If so, think of fruits andvegetables you like. Where can you add them in your day? Can you bring them for lunch orhave them as an afternoon snack? Do you have a lot of foods with high amounts of sugar orfat? What other foods can you eat instead? Can you add more dairy foods? Make a list ofpossible changes. Pick one or two changes and try to make the changes for three daysduring the next week. Report back to the class on how easy or hard it was to make changes.Why?

10


Advanced

Shopping theClover Cat Wellness Way

Do you go to the grocery with your familyor friends? Have you ever done the shop-ping for your family? Have you ever thoughtabout shopping for groceries for yourselfonce you graduate from high school? Doyou help with the cooking? Do you preparesome meals on your own?

“Build a Base” Shopping IdeasLook for these foods to build a base:

• Rice and pasta dishes.• Pizza crust.• Grits and oats.• Hearty sandwich bread.• Reduced-fat baking mix.• Muffin mix.• Cornmeal mix.• Ready-to-eat cereals.

Look for products that offer both conve-nience and good value.

“Add Some Color” When ShoppingBuy some colorful fruits and vegetables—

fresh, frozen, or canned.

• Canned beans.• Canned vegetables and tomato products.• Applesauce.• Orange juice.• Fresh vegetables to keep on hand:

- Celery.- Onions.- Cabbage.- Carrots.- Potatoes.

• Fresh fruit to keep on hand:- Apples.- Oranges.- Bananas.

Pick “Prime Protein” WhenShopping• Pick up a variety of low-fat dairy products,

such as:- Milk (skim, 1/2 percent, or 1 percent) for

drinking, cereal, and cooking.- Cheeses, such as part-skim mozzarella,

for pizza.- Low-fat cottage cheese for lasagna,

tuna salad, or on a tomato.- Yogurt for a quick breakfast.

• Keep eggs on hand for baking and forquick meals, such as omelets. Look forgood value in lean meats to put in one-dish meals.

• Have a supply of sandwich fillings:- Peanut butter.- Pimiento cheese.- Tuna salad.- Egg salad.

With sandwich fillings, a little goes a longway.

“Top It Off” Shopping Ideas• Buy flavorful fats and oils that help you

avoid being “tip heavy,” such as:- Low-fat and reduced-fat salad

dressings.- Flavored vinegars, such as apple cider

vinegar.- Cooking sprays flavored with garlic,

lemon, or olive oil.- Cheeses, such as bleu, feta, Gouda,

and cheddar.- Sugar, brown sugar, and honey to add

flavor.- Garlic powder, oregano, chili powder,

cinnamon, or nutmeg to add flavorwithout adding calories.

11


Advanced

Taco PizzaCornmeal Pizza Crust:

1 cup all-purpose flour1/4 cup yellow cornmeal1 package fast-rising yeast1 teaspoon sugar1/2 cup very hot water (but not boiling)

Combine 1/2 cup of flour, cornmeal, yeast,and sugar in a medium bowl. Add hot water,stirring until smooth. Mix in enough of theremaining 1/2 cup of flour to make a soft dough.

Knead dough on floured surface untilsmooth and elastic, 3 to 5 minutes. Coverdough with a bowl; let stand for 15 minutesbefore using.

Topping:1/3 package (12-ounce size) pre-

browned vegetable protein crumbles1 to 2 teaspoons taco seasoning mix2/3 cup of waterCooking sprayCornmeal Pizza Crust dough1/2 cup low-fat cheddar cheese1/2 cup Monterey Jack cheese1 green pepper1 cup chopped lettuce or spinach1/2 cup chopped tomato6 tablespoons of low-fat sour cream6 tablespoons of salsa

Combine vegetable protein crumbles,taco seasoning mix, and water in mediumsaucepan. Bring to boil. Reduce heat andsimmer, uncovered, until mixture is dry,about 5 minutes. Cool to room temperature.

Spray pizza pan or cookie sheet with cook-ing spray. Spread dough on pan, making a rimaround the edge. Sprinkle dough with veg-etable crumbles, cheese, and green pepper.

Bake pizza at 425° until crust is browned,15 to 20 minutes. Sprinkle with lettuce orspinach and tomato and serve with sourcream and salsa.

Sue Spitler, 1,001 Low-Fat Vegetarian Recipes.1997, pp. 418, 440-442.

12


Advanced




ActivityMake a grocery list for the Taco Pizza recipe. Think about the ingredients you already have

at home. How many different grocery stores are there in your area? Is there a farmers’ marketwhere you can buy seasonal fresh produce? What would you need to buy? After you havemade your list, put the items in the correct areas of the pyramid grocery list.

Activity Worksheet

1. How many grocery stores are there in your area?

2. Is there a farmers’ market?

3. What do you need to buy?

Cooking with Pyramid Power: Grocery List

Build a Base

Add Some Color

Pick Prime Protein

Top It Off

13

The Clover Cat Way to Wellness: Activate Your Life

Advanced

Clover Cat Way to Wellness:Activate Your Life

Try to work in more activity throughoutyour day, making time to enjoy nature on aregular basis and becoming stronger inmuscles, heart, and mind. Activity you canlive with will help you feel better and getmore done.

New research reveals some very goodnews. You can improve your health signifi-cantly by working just a few minutes ofactivity into your daily routine. Even fidget-ing seems to help people stay fit. Now youcan garden, take nature walks, or makehousework your workout and know that anyactivity is good for your health.

Activate Your LifeMost of us don’t need to be as physically

active as our ancestors were in order toaccomplish our daily duties. Appliances,grocery stores, and cars help us have moretime to do what we want to do. Look at yourPersonal Pyramid Profile for what you do todetermine how active you are. Start byconsidering how active you are around thehouse, at school, and during your free time.Do you regularly go up and down stairs,

carry laundry, or run the sweeper? House-hold duties or activities during the day canhelp keep you in shape. Think about howyou get to school or friends’ houses. Couldyou walk or ride a bike?

Walk a WhileWalking is probably the most popular

form of fitness because you can do otherthings while you walk. Do you need somequiet time by yourself? Walking can giveyou something most of us need—time tothink. Would you like to listen to somemusic? Walking is ideal for enjoying sometunes. Is there something you need to talkover with someone? Do it over a walk. Isthere a friend or neighbor you’d like to seemore often? Schedule a regular time towalk.

On the weekends, make time to get outand enjoy nature. State parks are amongthe places we can go to see nature at itsbest. Walking is good for your health, bothmind and body.

Build Some StrengthBuilding and keeping strong muscles and

bones is important for people of all agesand sizes. We also need good aerobicfitness to be able to enjoy life to the fullest.If you have been inactive, you might want tostart with something you can do in front ofthe television or when you wake up, such asa body awareness routine, includingstretching and toning. Use of weight-resis-tance equipment (like weight machines orhand weights) can help you maintain bonestrength and muscle mass. But you don’tneed special equipment; you can usecanned goods as hand weights.

14


Advanced

Tip for Daily Activity• Focus on the process, not the outcome.

Life-long fitness is a journey. Don’t worryabout the outcome. Just concentrate onparticipating in a physical activity for 30minutes most days of the week.

Activity BreaksDo you do homework at a desk or com-

puter? Do you watch television or readbooks? If so, you might be able to workactivity breaks into your routine. A goodgoal is to not sit still for more than 30 min-utes at a time. Try to stretch or walk for afew minutes at least twice an hour. Giveyourself a break.

Look at your Personal Pyramid Profile atthe activities for what you do. Think aboutwhat you do and what activities you coulddo that might help you on your way towellness.

Keep MovingDid you know that physical activity tends

to decrease as you get older? The biggestdecline is often seen in the late teen andearly adult years. Young people today havemore activities to choose from than everbefore, from television to computers tovideo games. Unfortunately, physical activ-ity is often left out of the mix. But it’s easy toinclude daily activity in your life. Any activityis worthwhile as long as it gets you moving.According to researchers, even light tomoderate activity (gardening or going for awalk) can improve overall health and de-crease your risk of disease. Best of all,studies show that active kids and teens willbe active adults. What are you waiting for?

15


Advanced




ActivityFill out the “What do you do?” activity pyramid below.

What Do You Do?1. Do you get 30 minutes of activity five or more times per week?

2. Do you walk for at least 20 minutes three or more times per week?

3. Do you do any strength building or aerobic activity three or more times per week?

4. Do you take activity breaks while doing homework or while watching television?

Think of ways you can increase your activity. Is there a sport you have wanted to try? Dosome of your friends play basketball or volleyball regularly?

16


Advanced

Activity EqualsGood Health

Physically active teens tend to have lowerblood pressure and higher HDL (good)cholesterol than those who are less active.Cholesterol is a substance that is producedand used in the body. Cholesterol is alsofound in some foods. A diet high in saturatedfat can increase cholesterol levels. There aretwo main types of cholesterol: low-densitycholesterol (LDL), which is the bad choles-terol, and high-density cholesterol (HDL),which is the good cholesterol. High totalcholesterol and LDL cholesterol, as well ashigh blood pressure, increase one’s risk fordeveloping heart disease. Physical activitycan help increase the good cholesterol andcan help in lowering blood pressure. Dailyactivity also promotes long-term weight lossand weight maintenance.

Activity Benefits EveryoneNot everyone can be the star quarterback

or high-flying basketball standout; however,anyone can benefit from regular exercise.Regular activity reduces your risk of heartdisease, high blood pressure, diabetesmellitus, and many forms of cancer. Exer-cise also improves self-esteem and mentalhealth and builds strong bones.

Do What You LikeAny activity is a good activity. Organized

sports, such as football, basketball, base-ball, and soccer, are great for staying inshape and learning how to be part of ateam. But there are a number of greatactivities you can participate in alone orwith your friends. Jump rope or take a walk.Do some push-ups and sit-ups. Roller bladeor visit a skate park.

Fitness Can Be Rewardingin More Ways Than One

Physical activity is important for yourphysical and mental health. It can also beprofitable. Start your own neighborhoodlawn mowing service (walking, of course) ordog-walking enterprise. Help your parentsout in the garden or wash their cars. Com-plete your activity for the day and make afew bucks in the process.

17


Advanced




ActivityDivide into small groups. Each group should come up with three activities they enjoy

(walking, dancing, tennis, biking, hiking, basketball, etc.). List how you can participate inthese activities in your area. Can you do this at school? At a park? In your neighborhood? Atyour home? How could your community be changed to promote more activity? Let eachgroup discuss the results with the rest of the class.

18


Advanced

Walking Your Way toWellness

Do you know a family member or friendwho walks for exercise? Do you walk forexercise? Do you know the benefits ofwalking? Let’s look at some facts andbenefits of walking.

Walking is one of the most popular waysto become more active. You can walk with afriend or choose to spend some time alone.You can walk with family members, friends,or an animal friend. Walking can be donewhile you talk or while you enjoy somesilence. This section will help you learnmore about the benefits of walking, how towalk safely and effectively, and what it takesto walk across Kentucky.

In a recent survey, nearly half of Kentuckyadults (45 percent) reported no leisure timephysical activity. We spend a lot of time infront of televisions, computers, and videogames or in cars while we eat fast food. Weoften wish there was more time to spendwith family and friends, or we long for sometime alone. The lack of physical activity andthe stress of our over-scheduled lives aretaking a toll on the health of Kentuckychildren, teens, and adults.

Walking may offer a way for you to be-come more active, enjoy better health, andspend more time with others or by yourself.Regular walking can decrease your risk ofheart disease, diabetes, and perhaps someforms of cancer. Walking seems to promote“brain fitness,” leading to a more positiveoutlook and greater mental agility. Peoplewho walk tend to have lower blood pressureand a decreased risk of stroke. Walkingstrengthens bones and muscles and canhelp you control your weight. Walking is agood way to reduce stress, increase energylevels, and may even help you sleep betterat night.

Walking WellWarming up before starting your walking

program will help prevent injuries. Ease intoit by walking slowly for five minutes andthen stretch for a few minutes. Helpfulstretches include head and arm circles andhip and leg stretches. Walk at an easy paceduring the last five to 10 minutes of yourroutine to let your body cool down.

Proper form will make your walk easierand more comfortable, helping you get themost from your exercise routine.

• Stand up straight, keep your eyes for-ward, and keep your chin parallel to theground.

• Keep your arms at a 90-degree angleand close to your body.

• Hit the ground with your heel first, rollthrough the step, and push off with yourtoe.

• Try to take a comfortable-length step, nottoo short or too long.

• Walk at the right pace, taking time towarm up and cool down.

• Try to walk at least three times a week.During the first week you may want towarm up by walking slowly for five min-utes and then stretch, walking briskly forfive minutes, and then cool down bywalking slowly for five minutes. In the fol-lowing weeks, increase your brisk walk-ing by two to three minutes a week untilyou can walk at a fast pace for 30 min-utes to one hour. You should try to walkat least 30 minutes three to five dayseach week.

Current recommendations for goodhealth state that you should be moderatelyactive for a total of 30 minutes at least fivedays a week.

19


Advanced

Tips for Walking Safely• Walk in the daytime.

• Walk with a friend or group.

• Do not wear headphones that preventyou from hearing potential dangers.

• Pay attention to your surroundings andbe cautious.

• Walk on sidewalks and stay away fromhigh traffic areas.

• Wear bright, reflective clothing andshoes.

• Carry identification and water.

• Do not assume that cars can see or haveseen you.

• Consider carrying a cell phone or changeto use a public phone for emergencies.

• Wear comfortable, well-fitted shoes andsocks.

Walking, Your WayBefore you begin a walking routine, take

some time to think about why you want towalk. You probably want to be more activein order to feel better and to becomehealthier. Consider what other goals youmight be able to accomplish while walking.Maybe you would relish some time alone to

think or let your mind wander. You may havea friend, family member, or pet that youwould like to spend more time with. Perhapsyou would like to visit the library more often.Give careful consideration to these addi-tional goals. You may want to walk alonesometimes and with company at other times.Try to establish regular times for walking tokeep yourself committed and to help youschedule walking with others. Finding waysto make walking work for you will help youstay committed to being more active.

Try taking these steps to make walking apart of your regular routine:

• Avoid automatically turning on the televi-sion when you get home.

• Establish regular, limited hours for com-puter use and video games.

• Get into the habit of changing into yourwalking clothes when you get home or trywalking in the morning.

• Try walking when you need to run er-rands or get somewhere.

20


Advanced

75 miles

75 miles

60 miles55 miles

85 miles

35 miles

45 miles

FultonCounty

LyonCounty

OhioCounty

HartCounty

PulaskiCounty

PikeCounty

LeslieCounty

KnottCounty

Walk across KentuckyHow many miles would you need to log in

order to walk across Kentucky? The Com-monwealth of Kentucky is approximately420 miles wide from the most western toeastern points. Here are some interestingmile markers with approximate distances tohelp you track your progress if you decideto take this route to walk across Kentucky(for a total of 420 miles):

• Sassafras Ridge (Fulton County) toKuttawa (Lyon County): 75 miles.

• Kuttawa (Lyon County) to Beaver Dam(Ohio County): 75 miles.

• Beaver Dam (Ohio County) to HorseCave (Hart County): 75 miles.

• Horse Cave (Hart County) to Indian Hills(Pulaski County): 55 miles.

• Indian Hills (Pulaski County) toThousandsticks (Leslie County): 85 miles.

• Thousandsticks (Leslie County) to PippaPasses (Knott County): 35 miles.

• Pippa Passes (Knott County) to Stopover(Pike County): 45 miles.

If you can walk a mile in about 15 minutes,then you are covering about four miles perhour. If you walk for one hour five days of the

week, you will log 20 miles per week. At thisrate, it will take you 21 weeks to walk 420miles, the equivalent of walking acrossKentucky.

From Pike County in the east to FultonCounty in the west, Kentucky has a beauti-ful variety of scenery with mountains, rivers,and lakes. Our state has an abundance offorests, wildflowers, and birds to watchwhile you walk. Kentucky State Parks andother recreational areas have hiking andwalking trails.

Becoming a walker can open your eyesto a new way of seeing things. One of theoften-unexpected benefits of walking is howmuch more you will see of the world aroundyou. You may meet new neighbors. You canwatch new buildings take shape. You willhave the opportunity to witness nature’sever-changing seasons. You may also findthat walking helps you to better see insideyourself. Many people find they have cre-ative ideas or suddenly see a solution to along-standing problem when they walkalone and have time to relax. An open mindand an active body can take you whereveryou need to be.

21


Advanced




Activity Worksheet for “Walk across Kentucky”

Morning Afternoon Evening

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Possible Barriers : Possible Solutions:

ActivityUsing the week-long chart, think of and write down the activities you are involved with this

week. Include school, social obligations, time to do homework, practice for sports, music orother activities, and anything else that you do during a week. Now, think about when youcould add a walk. Try and pick four times throughout the week where you could walk forabout 30 minutes. Remember, this could be with a friend, a family member, or a pet. Alsothink about things that may prevent you from walking. These things that may prevent youfrom walking are called barriers. Get into groups of three or four and discuss the possiblebarriers. As a group, see if you can help each other think of ways to overcome the barriers.

22

The Clover Cat Way to Wellness: Time to Be Well

Advanced

Clover Cat Way to Wellness:Take Time to Be Well

Leading a balanced life improves yoursense of well-being. School, family, work,and fun should all be a part of life. But youshould make time to activate your life, tolearn to eat well, and to enjoy life.

Time to Be WellYou can learn how to take time to be well

because the latest research shows howthoughts and behaviors today help shapewhat you think and do tomorrow. We nowknow much more about how to makechanges in our diet and exercise behaviorsto get in better shape. But the most excitingresearch news may be about how and whywe make those changes. It may be that theold saying of “mind over matter” has somescientific basis.

Research Spotlight:Thoughts Affect Health

We now know that chemicals in the braincalled neurotransmitters play an importantrole in human behavior.

One of the neurotransmitters you mayhave heard about is serotonin, which isknown to affect moods and behaviors, such

as eating (which it affects in part through itsinfluence on appetite) and sleeping. In the1970s, scientists began to realize the influ-ence thoughts can have on behavior andbegan to develop a treatment for depres-sion called cognitive therapy, which helpspeople change their thought patterns.Cognitive therapy has been shown to be aseffective as medications in the treatment ofdepression and may influence serotoninlevels in the brain.

Perhaps the most exciting implicationabout serotonin is that positive thoughtsand actions, because they influence seroto-nin levels, can promote behavior changes.People in generally good health who do notneed medications seem to be able to usethought and action to make positivechanges in their moods, appetite, and sleeppatterns, which can have a significant effecton wellness.

David Burns, M.D., author of a popularbook on this subject, observes that “youfeel the way you think.”

Changing Thought PatternsYour response to life’s events is a matter

of choice. Sometimes negative thoughtspop into your head automatically, but youcan learn to turn the pessimist inside youinto an optimist. Your thoughts are underyour control, and you choose how you reactto a given situation.

Researchers agree that you can posi-tively change your sense of well-being by:

• Engaging in regular physical activity.• Thinking positive thoughts.• Managing your emotions.• Coping with stress effectively.

23


Advanced

We cannot always control our environ-ment, but we can control how we react to it.It is not always easy, and it does take prac-tice. Additionally, it is beneficial to think ofstressful or unpleasant situations and howyou could choose to react more positively.Has a friend ever hurt your feelings? Doyour parents or teachers sometimes makeyou mad? Does your little brother or sisterborrow your clothes or other items withoutasking? Are your friends sometimes late forsocial events? It is easy to get mad or yellor silently feel hurt. How can you changeyour response to the situation?

Positive ThoughtsSometimes we worry without purpose.

Certainly, some amount of worry encour-ages us to do what we need to do. Butrumination without either resolution oraction is seldom productive. Try to forgiveand forget, especially with yourself. Manypeople are harsh self-critics. It is importantto make decisions about which thoughts orbehaviors you would like to change. Then,consider whether you are willing to makethose changes.

For example, if you want to lose weight,you will need to change your eating andactivity behaviors. Try to select changes youare comfortable making and go slowly. Ifyou are not willing to change your eating oractivity patterns, try to accept yourself atyour current weight. No good will come fromcontinually telling yourself you need to loseweight. If you are able to focus on a goal ofbetter health rather than weight loss, youmay succeed.

One way to check your thought patternsis to keep a log of automatic thoughts. Thiswill help you see if you are thinking nega-tively. By learning to rethink your thoughtresponse to different types of events, youcan reshape your attitude, which in turn willhelp you be in a better mood, have moreenergy, and enjoy a greater sense of well-being. Take heed of current research onhow thoughts affect behavior, because apositive outlook and the belief that we aremaking progress helps us move down theroad to wellness. Remember—“you feel theway you think.”

24


Advanced




ActivityWrite down five situations that would make you mad or cause other negative responses.

Think about how you normally react to these situations. Be honest. Now, try to think of fivepositive ways to react. Get together in groups of three or four and discuss some of the situa-tions. How would others in the group respond? Think about the five situations you wrotedown and the five positive solutions each day for a few days. When one of the situationsarises, practice the new response.

You may want to try to think of other situations and how you could control negative re-sponses. Remember, it takes planning and practice.

25


Advanced




ActivityHave you ever heard of a mantra? A mantra is a word or phrase you can say over and

over to yourself. Mantras can help to train your mind to think positive thoughts. Think of onepositive phrase or word about the world, your environment, or yourself. It can be simple orcomplex. It could be one word or a favorite quote. Some examples are “peacefulness,” “I amworthwhile,” “I am important,” “I am good,” or “the tree is beautiful.” A mantra can be any-thing. Practice saying it to yourself. You do not have to share your mantra with the group.Over the next few days, try saying your mantra over to yourself. If you find yourself stressedor about to yell at someone, try repeating this mantra five times.

Do you ever talk negatively to yourself? Negative self-talk or thoughts may start as insecu-rity but become a powerful, repeated thought. Someone may say over and over, “I am fat” or“I am not smart” or other negative statements. Negative self-talk can certainly hurt confi-dence and self-esteem. Often people hear this negative self-talk all day. During the teenyears, many people find themselves unhappy with the way they look or other characteristics.It is important to recognize when you are telling yourself negative things and try to changethose thoughts. Think of something negative that you tell yourself. Now, think of a positivestatement about yourself. Even if you do not believe the positive thought at first, continue torepeat it to yourself. Try using your mantra to replace the negative thoughts when they springinto your head.

26


Advanced

Taking TimeWe live in a world where time always

seems to be lacking, but slowing down andtaking care of ourselves is an important partof staying well. Here are some ideas to helpyou:

• Learn to enjoy moving. Physical activitycan have a very positive influence onmood and appetite. Activate your life tobe truly well.

• Make time to get out into nature. Hiking,boating, swimming, or just sitting in thegreat outdoors can help us gain perspec-tive on our place in the universe.

• Do something daily for your spirit. Inspira-tional reading or writing in a journal arejust two examples. Visit your local libraryor bookstore to enjoy many books to helpyou nurture the spiritual side of your life.

• Use a sense of humor to help youthrough difficult times. Humor can indeedbe the best medicine. Laughing and smil-ing have a positive effect on you andthose around you.

• Take time every day to be “body aware.”For example, when you wake up or takea shower, for example, try stretching ormoving all parts of your body.

• Use visual cues in your home, locker, orat school to remind you to take time to bewell. They can be an ever-changing envi-ronment of encouragement to supportyou on your way to wellness.

• Take time to think about what you value,such as family, friends, school, time toread, or learning something new. Are youliving in a way that supports what youvalue? Are your behaviors helping youreach your goals in life?

• Occasionally take time to become com-pletely absorbed in something other thanyourself. Some people do this by cook-ing, sewing, painting, or playing music.You could also try dancing or reading—whatever strikes your fancy.

• Take time to be with family, friends, andothers in your community. Being with

people with whom you have something incommon, volunteering, and belonging toa group can greatly enrich your life.

• Finally, take time to rest and sleep. Youprobably know how many hours of sleepyou need to feel your best, so make aneffort to get to bed on time. Many of usdon’t get enough sleep during the weekand try to catch up over the weekend.You may find that you’ll feel better andget more done if you take time each nightto get enough sleep.

As recently as 50 years ago, people weremore physically active but had little time forrecreation. They also had strong ties tofamily and community. Now we have theluxury of choosing our activities and, insome cases, our company. Take advantageof what today’s world has to offer by takingtime to be well.

Journal WritingHave you ever kept a journal or a diary?

Writing in a journal or a diary can be thera-peutic and relaxing. Dr. Sam Quick of theUniversity of Kentucky’s Department ofFamily Studies says that there are severalreasons to do journal writing, including:

• Gaining perspective.• Clearing the mind.• Solving problems.• Generating new ideas.• Gaining insight.• Reflection.• Self-expression.

If you are stressed, trying to work out aproblem, or just need some time to yourself,journaling is a great idea. All you need is apen or pencil and a notebook or journal. Youcan write about anything—your day, yourfeelings, a situation, something that makesyou mad or stresses you out, or an object,such as a tree or a car. Let your writing justflow without worrying about grammar. Youcan keep your journal just for yourself.

27


Advanced




ActivitySpend 15 minutes writing about anything. Do not worry about grammar or punctuation.

Simply write. You can write abstractly or about something that just happened. When the 15minutes are up, stop writing. Did you write about things that you did not realize you werethinking? Try journaling a few times over the next week. You may find that it helps you clarifyyour thoughts or bring things into perspective.

28


Advanced

Humor is likely a part of everyone’s dailylife. And for good reason. A good laughtakes us away from the stresses of the dayand lets us enjoy the moment. The wordhumor is derived from the Greeks, whobelieved that physical and mental balanceproduced “good humor.” Hearing a joke orreading a funny cartoon lifts your spirits andcan pull you out of a bad mood. But did youknow that humor can also improve yourphysical health? Scientists have found thatlaughing affects most of the body’s sys-tems. It can increase your respiratory, orbreathing, activity and oxygen rate. Thismeans your body can better deliver oxygento where it is needed, making you feel moreactive and alert. Laughter increases muscleactivity and heart rate and the release ofendorphins. Dr. William Fry Jr. says thatlaughter is “an aerobic experience, aninternal stationary jog.” Endorphins give usa natural feeling of well-being. Our bodiesrelease more endorphins when our sensesexperience something pleasant, such asthe sight of a newborn baby, the smell ofgood food, finishing a good workout, orlaughing at a funny joke. This gives us amoment of joy and a break from stress,which increases endorphins. When you lookat the facts, laughter is a path to betterphysical and mental health.

Tips to Help Your Mood• Cut out cartoons from the newspaper and

post them in your locker or bedroom. Thiswill give you a quick “pick me up” be-tween classes and after a hard day atschool.

• Decorate your room with things you en-joy. Hang posters of your favorite musi-cian or athlete. Stuffed animals andhumorous cards or stickers will liven upyour room. Place a funny screen saveron your computer.

• Spend time with people with a goodsense of humor. If your friends and familycan make you laugh, you are in greatcompany!

• Read a humorous novel or comic book.Watch a funny movie or television show.

• Don’t forget to laugh at yourself. Some-times we take ourselves too seriously.There is nothing like a good joke to putthings in perspective. Remember that aday with laughter is a good day!

29


Advanced




ActivityDivide the students into groups. As a class, discuss the aforementioned ways to incorpo-

rate humor into daily life. Have each group come up with five ways to add more laughter totheir day. Each student can answer the following questions before the group project.

1. Do I laugh at least once every day?

2. What do I find funny?

3. Do I tell jokes that may be offensive to others?

4. What makes me happy? Sports? A good movie? Spending time with my friends and family?

30


Advanced

Food SecurityDo you know what food security is? Food

security is, “Access by all people at alltimes to enough food for an active, healthylife. Food security includes at a minimum:(1) the ready availability of nutritionallyadequate and safe foods, and (2) an as-sured ability to acquire acceptable foods insocially acceptable ways…” (Nord, 1999).There are many people in the world, theUnited States, and even Kentucky that donot have enough food to eat. According tothe U.S. Department of Agriculture (USDA),9.7 percent of U.S. households and 8.4percent of Kentucky households are foodinsecure (USDA, 1999). Often people orfamilies that are food insecure do not haveenough money to supply enough food forhealth at all times; therefore, poverty is aone main issue of hunger and food insecu-rity. Not having enough food or money tobuy food can be very stressful. The povertyrate in the United States is 13.6 percent(USDA, 1999). In 1996, the poverty rate inKentucky was 17.9 percent (KentuckyDepartment of Public Health). It is interest-ing to note that Kentucky has a food insecu-rity rate lower than the national average buta higher poverty rate. Can you think of anyreasons why this is so? Some expertsspeculate that one reason may be that thecost of housing is lower in Kentucky than inother parts of the country (Nord, 1999),allowing a larger percentage of the incometo be spent on food.

Having the right amounts and types offood is very important for health andwellness. Without appropriate food, it isdifficult to have the energy to go to school,to work, and to play. Food is essential forgrowth and maintenance of the body. Addi-tionally, not having food can increase stressand anxiety for individuals and families;therefore, a lack of food can affect nutritionalstatus, activity level, and increase stress.

What can we do to help? Have you everparticipated in a food drive? Is there a foodbank in your county or city? Giving of yourtime to others not only helps the people inneed but can also give you a sense ofcommunity and happiness.

Community WellnessWhen we consider other people and their

needs and then act in a kind manner, itoften boosts our own sense of well-being.Understanding and helping others is benefi-cial to the world, the community, and theindividual. There are many things we can doto improve the lives of those around us.Often, just being kind and remembering theimportance of each person can improve acommunity. Try saying “hi” to many people,even those you do not know.

Try to recognize when someone needshelp. Can you hold open a door? Helpsomeone carry a heavy load? Walksomeone’s dog? We sometimes hear ofrandom acts of kindness. These acts caninclude any kind act that helps anotherhuman or animal. Random acts of kindnessmay seem small but may really makesomeone’s day. There are also many waysin which we can volunteer to help differentorganizations.

Think about your community. Can youthink of something that needs to be done?Think about your interests and strengths.Do you like animals? Are you good withchildren? Do you enjoy talking with olderpeople? Often our own interests can leadus to volunteer work. Maybe you can helpwatch children at a church or visit withpeople in a nursing home. If you like ani-mals, maybe you can volunteer at an ani-mal shelter. The possibilities are boundless.

31


Advanced




ActivityAs a group, discuss how to plan a food drive. Where can you collect food? What theme

can you use? Is there an upcoming holiday, a homecoming game, or other event? Whatsupplies do you need? How will you market the food drive (posters, fliers, announcements,etc.)? Will you leave a bin out all the time or only collect food during certain times? Will youhave a goal of a certain amount of food to collect, or will you just collect for a certain amountof days? Is there a food bank in your county that can distribute the collected food? How willyou get the food to the food bank?

Once the group has made decisions on the place, date, and time of the food drive, decidewhat needs to be done. Split into groups of three to five and assign each group a task. Forinstance, one group needs to contact the local food bank. What sort of food do they collect(canned food, dried food, boxed food, etc.)? Another group needs to plan and implement themarketing section of the drive. This includes making the fliers, posters, and other materials.You may need a group to plan the location, count the food, or collect the food. The number oftasks depends on the type of food drive the group has decided to run. Make sure to have aplan of action. Each group should be clear on the tasks they need to complete and the timeperiod they have to complete the tasks. Plan a day in the near future to discuss progress.You may need to have frequent planning sessions until the food drive is complete.


ResourcesAmerican Heart Association. Physical activ-

ity in your daily life, 1999. Available at<wwwamericanheart.org>.

Andrews, M., Nord, M., Bickel, G., Carlson,S. 1999. Household Food Security in theUnited States. Food and Rural Econom-ics Division, Economic Research Service,U.S. Department of Agriculture. Food As-sistance and Nutrition Research ReportNo. 8.

Burns, D. Feeling Good. Morrow and Co.,New York, N.Y., 1980.

Centers for Disease Control and Preven-tion. Sate-specific prevalence of partici-pation in physical activity. BehavioralRisk Factor Surveillance System, 1994.Morbidity and Mortality Weekly Report 45(31); 673-5, 1996.

Ernst MP, Pangrazi RP, Corbin CB. Physi-cal Education: Making a Transition To-wards Activity. JOPERD, Nov-Dec 1998v69 i9 p29(4).

Kentucky Department of Public Health, Divi-sion of Epidemiology and Health Plan-ning. Available at <http://publichealth.state.ky.us>.

Mooney NE. The Therapeutic Use of Hu-mor. Orthopedic Nursing, May 2000 v19i3 p88.

National Institutes of Health. Walking…Astep in the right direction, 1998. Availableat <www.niddk.nih.gov/health/nutrit/pubs/walking.htm>.

Nord, M., Jemison, K. and Bickel, G. 1999.Prevalence of Food Insecurity and Hun-ger by State, 1996-1998, FANRR-2, Eco-nomic Research Service, U.S.Department of Agriculture.

Quick, S. and Flashman, R. FCS7-178, TheWildcat Way to Wellness: Choosing theSimply Beautiful Life. University of Ken-tucky, Cooperative Extension Service,2000.

Quick, S. The Wildcat Way to Wellness,Writing for Insight and Well-Being. Uni-versity of Kentucky, Cooperative Exten-sion Service, 2000

Quick, S., Darnell, S.P., and Rudat, J. AHealthier, Happier You: Making SmartLifestyle Choices. University of Kentucky,Cooperative Extension Service, 1994.

Rice, C. “Walk Across Texas,” Texas Agri-culture Extension Service and Texas A &M School of Rural Public Health, 1998.

Robinson, S.F. Teen Nutrition. Texas Agri-cultural Extension Service, 2000.

Teen Nutrition, adapted from Teen Nutri-tion, It’s Up to You, Texas Agriculture Ex-tension Service, 2000.

Tietyen, J. The Wildcat Way to Wellness:CATSkills for Better Health. University ofKentucky Cooperative Extension Service,1999.

U.S. Department of Agriculture. The FoodGuide Pyramid. USDA-HNIS Home andGarden Bulletin No. 252, 1992.

Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin. Issued infurtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, M. Scott Smith, Director of CooperativeExtension Service, University of Kentucky College of Agriculture, Lexington, and Kentucky State University, Frankfort.Copyright © 2002 for materials developed by the University of Kentucky Cooperative Extension Service. This publication may be reproduced in portions or its entirety foreducational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Publications are also available on the World Wide Webat www.ca.uky.edu.

Issued 9-2002, 300 copies.

Documents

4IB-03PO: The Clover Cat Way to Wellness-Advanced · The Clover Cat Way to Wellness: Choose Foods for a Healthy Diet Advanced If You Need to Lose Weight If you need to lose weight,