HEALTH AND WELLNESS

A multifaceted approach to

How do you define health?

When you think of health, what comes to mind?

◦Can you see it?◦Can you feel it?◦Can you sense it?◦Can you measure it?

HINT: Do you have a role model? When in your life were you healthiest?

DITCH DIETSFOOD IS FUEL

Do Diets Work?Food Delivery Plans

◦ NutriSystem◦ Jenny Craig◦ Medifast◦ The Biggest Loser◦ Bistro M.D.◦ Slim4Life/Slimgenics

Meetings◦ Weight Watchers◦ Take Off Pounds

Sensibly (TOPS)◦ SparkPeople.com

Diet Books◦ Paleo Diet◦ Atkins Diet◦ South Beach Diet◦ Eat Right 4 Your Type◦ The Zone◦ The Dukan Diet◦ Insulin Resistance Diet◦ Wheat Belly◦ Sugar Solution

Drugs/Supplements/Surgeries◦ Too many to list

Diet vs. dietDiet

◦ Restrictive calories fat carbs

◦ Forbidden foods sugar flour/bread pasta/rice/potatoes desserts

diet◦ Nutrition◦ Energy◦ Satisfaction◦ Substitution

Avoid Empty CaloriesCakes, cookies, pastries, and

donutsSodas, energy drinks, sports

drinks, and fruit drinksCheese PizzaIce creamSausages, hot dogs, bacon, and

ribs

Read Food Labels How many servings are in the

package? How many calories are in a serving?

What percentage of calories are from fat? Try to limit saturated fat and avoid trans fat (i.e., hydrogenated…)

Be mindful of the sodium levels.

Check for added sugars using the ingredients list. Some names for added sugars include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose.

Aim for foods higher in protein and vitamins.

ChooseMyPlate.gov

Focus on fruitsVary your

veggiesMake at least

half your grains whole

Go lean with protein

Get your calcium rich foods

Super Size Me!

Smart Portion SizesFruits 1 medium apple or orange 1/2 cup raisins 1 cup 100% fruit juice

Vegetables 1 cup vegetables 1 cup raw, leafy vegetables 1 small baked potato

Protein Foods 3 ounces cooked meat,

poultry or fish 2 tablespoons peanut butter 1/2 cup beans

Grains 1/2 cup cooked cereal, pasta

or rice 1 cup dry cereal 1 bagel (3-inch) 1 tortilla (7-inch) 1 pancake or waffle 4 small cookies (vanilla

wafers) Dairy 8 oz. milk 1-1/2 ounces cheese 1 (8 oz.) cup yogurt

Avoid Portion Distortion

Nutrition on the RunAsk for nutritional informationLook for “healthy” symbolsAvoid foods that are fried

◦Choose steamed, broiled, baked or roastedGravies and sauces often add fat and

caloriesAsk for dressings and condiments on

the sideChoose reasonable portions or share

meals

Shopping HealthyPlan your menuMake a listShop the perimeterWatch for salesDon’t rely on package claimsCompare labels

Eat Right at HomeCook from “scratch”Adapt your favorite mealsSneak in healthy ingredientsMake healthier substitutions

TO REST IS TO RUSTMOVE IT OR LOSE IT

Exercise = ActivityEnduranceStrengthBalanceFlexibility

Endurance

Cardiovascular activities◦Strengthen the heart◦Improve breathing

Strength

Muscle building activities◦Maintain muscle mass◦Reduce flab◦Braces joints

Balance

Core building activities◦ Better posture◦ Improves coordination◦ Allows quicker reaction◦ Reduces risk of falls

Flexibility

Stretching activities◦Freedom of movement◦Range of motion◦Improves reach up and down◦Maintains ability to get up/stand up

Aerobics with Jesse…

Identify the BenefitsDoing pullupsTennisWalking the dogSnow skiingDoing pushups

Tai ChiDoing squatsHikingBicyclingPilates

GIMME THE NEWSDOCTOR, DOCTOR,

Preventive CareWellness ExamBlood TestsCancer Screenings

◦Mammogram, Pap Test, Prostate Exam

◦Colon Cancer◦Skin Cancer

ImmunizationsInfluenza (flu

shot)Tetanus/Tdap

◦ Diphtheria◦ Pertussis

Zoster (shingles)Pneumococcal

(pneumonia)

Measles, mump, rubella (MMR)

Varicella (chickenpox)

Human papillomavirus (HPV)

Hepatitis A / BMeningococcal

(meningitis)

Other Preventive ScreeningsDentalVisionHearing

Who, what and when?DiabetesOral cancerHigh cholesterolBreast cancerHigh blood pressureSkin cancerGlaucoma

DOWN TO SLEEPNOW I LAY ME

Stages of sleepNREM (non-Rapid-Eye-Movement)

sleep◦Stage 1 – drowsiness (5%)◦Stage 2 – light sleep (50%)◦Stages ¾ - deep sleep (20%)

REM (Rapid-Eye-Movement) sleep (25%)◦Dreaming

Health Risks of Poor SleepLack of energy and productivityLack of alertness and impaired

memoryReduced immunityWeight gain and obesityDiabetesHigh blood pressureHeart diseaseStrokeDepression, anxiety, mood disorders

Is it Insomnia?Difficulty falling asleepWaking up during the night Trouble getting back to sleepUnrefreshing sleep Relying on sleeping pills or alcoholWaking up too earlyDaytime drowsiness, fatigue, or

irritability Difficulty concentrating during the

day

Steps to Sleep BetterCreate a sleep sanctuaryEstablish a calming bedtime

routineMake healthy lifestyle changesKeep a sleep diary

Sleep TreatmentsAromatherapyFoods high in tryptophanHomeopathic remedies (teas,

etc.)Over-the-counter remediesSeek medical help if necessary

◦Cognitive behavioral therapies◦Prescription sleep aids

WHO, ME?!STRESSED?

What stresses you out?Hectic scheduleTraffic jamsGetting lostArgument

Death of a loved one

Chronic illnessCaregiver

pressuresStressful jobFinancial

problems

Symptoms of StressAnxietyBack painDigestive issuesDepressionFatigueHeadachesHigh blood

pressure

InsomniaRelationship

problemsShortness of

breathStiff neck or jawUpset stomachWeight gain/loss

Reduce Stress

Avoid itPlan aheadPrioritizePrepare

Manage itKnow the signsRelaxTalk about it

Benefits of Stress ReductionManaging stress can help you:Sleep better Control your weight Get sick less often and heal

faster Lessen neck and back pain Be in a better mood Get along better with family and

friends

DEFINE HEALTH?HOW DO YOU

Health involves the WHOLE you!Healthy dietIncreased activityReduced stressImproved sleep

What next?Create a PlanTake Action!

HEALTHIER YOU!HERE’S TO A