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Maintaining a Healthy Lifestyle. A college education is an investment in your future. Plan to live a long and healthy life to enjoy your investment. . In the 21 st Century, it is predicted that you could live to be 100 years old. .

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A college education is an investment in your future. Plan to live a long and healthy life to enjoy your investment.
keys to good health
Keys to Good Health
  • Nutrition
  • Exercise
  • Avoid Addictions to Smoking, Alcohol and Drugs
  • Protect Yourself from Disease
  • Get Enough Sleep
  • Manage Stress
maintain a healthy weight through
Maintain a healthy weight through:
  • Healthy eating
  • Exercise
calculate your body mass index bmi
Calculate Your Body Mass Index (BMI)
  • A common method of evaluating your weight
  • BMI= 705 X Body Weight Divided By (Height X Height)
Less than 18.5



30 and above

Under weight

Normal weight



adults need 30 60 minutes of moderate activity each day
Adults Need 30-60 Minutes of Moderate Activity Each Day
  • Moderate activity is one that requires as much energy as walking 2 miles in 30 minutes
what would you feed a 6 year old for breakfast before you send him or her to school
What would you feeda 6 year old for breakfast before you send him or her to school?

Write your answer on a separate

sheet of paper.

nutrition test part ii
Nutrition Test, Part II

What did you have for breakfast

this morning? Write this on a sheet

of paper.

nutritional guidelines
Nutritional Guidelines

My Pyramid 2005

My Plate 2011

new guidelines for 2011
New Guidelines for 2011

Half of the plate should be covered with vegetables and fruit.

One fourth should be whole grains

One fourth should be protein

Include dairy products

food amounts based on
Food amounts based on:
  • Age
  • Gender
  • Level of physical activity
  • One to two cups recommended daily. A cup is equal to:
  • 1 small apple
  • 1 large banana
  • 1 large orange
  • 1 cup of 100% juice
  • One to 2 and a half cups recommended daily. A cup is equal to:
    • 2 cups of raw leafy vegetables
    • 1 cup of raw or cooked vegetables
    • 1 large ear of corn
    • 1 medium potato
bread cereal rice and pasta
Bread, Cereal, Rice and Pasta
  • 3 or more ounces recommended daily. An ounce is:
    • 1 slice of bread
    • 1 cup of cereal
    • One half cup of cooked

rice, cereal or pasta

protein meat poultry fish dry beans eggs nuts
Protein: Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
  • 2-6 ounces recommended daily
    • One quarter cup of cooked dry beans
    • One egg
    • 1 tablespoons peanut


    • One half ounce of nuts
dairy milk yogurt and cheese
Dairy: Milk, Yogurt and Cheese
  • 2-3 cups recommended daily. One cup is equal to:
    • 1 and one half ounces of cheddar cheese
    • 2 cups cottage


    • 1 8 oz. container

of yogurt

  • Use liquid oils, not solid fats
  • 3-7 teaspoons recommended per day
    • Cooking oil
    • Salad dressing
    • Margarine
    • Mayonnaise
discretionary or empty calories
Discretionary or Empty Calories
  • Range from 100-300 calories for most people
    • Eat more of essential foods
    • Eat fewer foods with high fat or sugar content (cookies, cakes, ice cream, candies, hot dogs, hamburgers, fried foods)
suggestions for healthy food choices
Suggestions for Healthy Food Choices
  • Three fourths of the dinner plate should be covered with fruits, vegetables, whole grains and beans
  • Eat a variety of grains daily, especially whole grains
  • Limit solid fats such as butter, margarine and lard
suggestions for healthy food choices32
Suggestions for Healthy Food Choices
  • Moderate your intake of sugar
  • Choose and prepare foods with less salt
group exercise ollie american s diet
Group Exercise:Ollie American’s Diet


How Healthy is Your Diet

hints for ollie s diet
Hints for Ollie’s Diet
  • A large pizza has 16 ounces of cheese ( equivalent to about 11 cups of milk)
  • A large slice of pizza is equal to 2 slices of bread
  • A hamburger bun is 2 slices of bread
  • A hamburger patty is about 4oz.
many of ollie s foods are high in calories
Many of Ollie’s foods are high in calories
  • 12 oz. Soda or beer = 150 calories
  • Small bag of chips (1.5 oz) = 230 calories
  • Small candy bars = 300 calories each
  • A large pepperoni pizza = 1400 calories
  • A large hamburger = 500 calories
  • A large order of fries = 450 calories
avoid addictions
Avoid Addictions
  • Smoking
  • Alcohol
  • Drugs
Imagine 4 jumbo jets each carrying 400 persons crashing each day. This is how many people die each year from smoking related illnesses.
smoking is related to many illnesses
Respiratory System

Heart and Circulatory System


Eyes and Vision



Damages Developing Fetus

Facial Wrinkling

Smoking Is Related to Many Illnesses:
increase your life by 10 years
Increase Your Life by 10 Years:
  • Refrain from smoking.
  • Maintain a healthy diet.
  • Exercise regularly.

Smoking has always

played a leading role

in movies and TV shows.

Film stars John Wayne,

Robert Mitchum, Humphrey

Bogart and Yul Brynner

all died from lung cancer.

responsible drinking
Responsible Drinking
  • Abuse of alcohol is the number one health problem facing college students today
  • The leading cause of death among college students is alcohol related car accidents
some problems
Some Problems
  • Excessive drinking is a factor in poor college performance and high drop out rates.
  • Heavy drinking causes brain damage and interferes with memory.
women are at greater risk
Women are at greater risk
  • Women have a higher concentration of alcohol after drinking the same amount as men.
  • There is greater damage to the heart and brain.
  • There is a greater risk of breast cancer.
  • There is a greater chance of being the victim of violent crime.
binge drinking is having too much alcohol in too little time
Binge drinking is having too much alcohol in too little time.
  • Men who drink 5 or more drinks in a row
  • Women who drink 4 or more drinks in a row
  • Two out of five college students are binge drinkers
binge drinkers are more likely to
Binge drinkers are more likely to:
  • Be hurt or injured
  • Drive a car after drinking
  • Get in trouble with police
  • Engage in unprotected sex
  • Damage property
  • Fall behind in school work
  • Miss class
moderate drinking
Moderate Drinking
  • One drink per day for women
  • Two drinks per day for men
blood alcohol concentration bac
Blood Alcohol Concentration (BAC)
  • Legal BAC is .08
  • How many drinks is .08?
  • Most people reach .05 BAC with one or two drinks.
  • How much is one drink?
one drink is
One Drink Is:
  • One l2 ounce can of beer
  • One 4 ounce glass of wine
  • 1.5 ounces of distilled spirits (whiskey, vodka, rum)
  • .08 driving under the influence
  • .2 a person passes out
  • .3 a person lapses into a coma
  • .4 death is likely from alcohol poisoning
factors affecting bac
Factors Affecting BAC
  • How rapidly you drink
  • Type of drink
  • Temperature of drink
  • Food
  • Size and gender
  • Age
  • Ethnicity
  • Other drugs
get help
Get Help
  • Family doctor
  • College Health Office
  • See the Health Section of the College Success Web Site for related links to Alcoholics Anonymous and other suggestions for help
be careful with other drugs too
Be Careful with Other Drugs Too
  • Taking drugs interferes with concentration and memory.
  • Taking drugs interferes with accomplishing your goals and dreams.
is it worth it ask yourself these questions
Is it worth it? Ask yourself these questions:
  • Are the benefits greater than the problems?
  • Will I experience more pleasure than pain?
  • Will the drug do more harm than good?

Let’s Stop for a GameDirections: Walk around the room and have 3 students write their names on your card. I can write my name on your card too.

what is aids
What is AIDS?
  • It is the acquired imunodeficiency syndrome.
  • It is the disease you get when HIV destroys the immune system.
  • There is no cure.
how is aids acquired
How is AIDS acquired?
  • Sex without a condom
  • Sharing a needle or syringe to inject drugs
  • Blood transfusions (small risk)
  • Mothers can pass on the virus to their babies
limit your risk
Limit Your Risk
  • Use a latex condom
  • Do not share needles
  • Reduce or eliminate risky behaviors
testing for hiv
Testing for HIV
  • Contact your College Health Center or local Health Clinic
other sexually transmitted diseases std s
Other Sexually Transmitted Diseases (STD’s)
  • Clamydia
  • Gonorrhea
  • Syphilis
  • Genital Herpes
  • Human Papillomavirus
  • Hepatitis B
  • Trichomoniasis
  • Bacterial Vaginosis
std s can cause
STD’s can cause
  • Cancer
  • Impaired fertility
  • Premature birth
  • Infant fatality
  • Disability
get enough sleep
Get Enough Sleep
  • It is important for learning and brain function
  • It is important for good health
lack of sleep causes
Lack of Sleep Causes
  • Difficulties with memory and learning
  • Increased irritability
  • Accidents
  • Illness
  • Lack of energy
  • Stress

The immune system does not work

as well.

lack of sleep causes82
Lack of sleep causes
  • Weight gain
  • Rapid aging

Lack of sleep causes

hallucinations. During

the Gulf War, soldiers

put coins in tree branches

thinking they were soda machines or

phone booths.

After 24 hours of simulated combat,

artillery teams lost track of where they

were and what they were firing at.


During the Gulf War, sleep deprived

soldiers fired on their own buddy\'s


Mental performance degrades by

25% in every 24-hour sleepless period.

life expectancy
Life Expectancy

A male baby born today can

expect to live 76.4 years;

a baby girl, 83.25 years.

At 35 years of age, a person’s

life expectancy rises to 78.96

for males and 89.78 for



At age 122,

Jeanne Calment

was the oldest

person in the world.

jeanne calment 122
Jeanne Calment, 122
  • Took up fencing at age 85
  • Rode a bike at age 100
  • Released a RAP CD at age 121
  • Spirited and mentally sharp
  • Famous for funny saying such as, “I’ve never had but one wrinkle, and I’m sitting on it.”
group activity
Group Activity

Brainstorm ways to live to be

100 years old. Write your 5

best ideas on the board.

ways to live to be 100
Ways to Live to Be 100
  • If you smoke, make quitting your top priority
  • Reduce fats and cholesterol
  • Do aerobic exercise 3 to 5 times a week
  • Emphasize fruits and vegetables in the diet
ways to live to be 10093
Ways to Live to be 100
  • Get cancer screening
  • Never go on a fad diet
  • Eat less meat
  • Get enough sleep
  • Relax
  • Be an optimist
making positive changes in your life
Making Positive Changes in Your Life
  • Precontemplation-denial or blame it on someone else
  • Contemplation-thinking seriously about taking action
  • Preparation-making a strategy for change
  • Action- just do it
  • Maintenance-keep doing it
  • Termination-no more temptations
two kinds of stress
Two Kinds of Stress
  • Distress
  • Eustress


rate the stress




Money and bills





Rate the Stress

If you think your life is disconnected,

Your thinking may be misdirected

For living, you see,

Is as it should be

It’s just not what you expected.



stress symptoms
Stress Symptoms
  • Insomnia
  • Muscle tension
  • Digestive problems
  • Raised blood pressure
  • Cold hands
  • Health problems

Picture this scene a million years ago. You come out of of your cave. The sun is up and the birds are chirping. Your heart rate is normal.

All of a sudden you hear a twig snap. Off to your right you see a large saber-toothed tiger. You have two options. What are they?
to fight that tiger or run away fast the body prepares by releasing stress hormones
To fight that tiger or run away fast, the body prepares by releasing stress hormones
  • Cortisol increases blood sugar and speeds metabolism
  • Epinephrine supplies extra glucose
  • Norepinephrine speeds up your heart rate and raises your blood pressure
3 ways to deal with stress
3 Ways to Deal with Stress
  • Exercise uses up the stress hormones
  • Stress reducing thoughts
  • Physical relaxation
abc s of emotions
ABC’S of Emotions
  • Fact or event
  • Self statement
  • Emotion or feeling
stress reducing thoughts131
Stress Reducing Thoughts
  • Keep cool
  • It’s not the end of the world
  • Relax
  • I don’t have to be perfect
  • Life’s like that
  • Life’s too short to be miserable

Write at least 3 stress reducing

thoughts on the 3 x 5 card.




elements of physical relaxation
Elements of Physical Relaxation
  • Breathing
  • Tensing and Relaxing Muscles
  • Visual Imagery
  • Positive Suggestions
  • Music
  • Take a few deep breaths
  • Focus on your breathing
use visual imagery
Use Visual Imagery
  • Imagine your favorite place
    • Beach
    • Mountains
    • Lake
    • Desert
  • Use a beat slower than your heart rate
let s review do these things at home on your own
Let’s Review.Do these things at home on your own:
  • Music
  • Breathing
  • Tensing and relaxing muscles
  • Imagery
  • Positive suggestion
make it a habit
Make it a Habit
  • Exercise
  • Stress reducing thoughts
  • Physical relaxation
stress management checklist
Stress Management Checklist
  • Manage your time and organize your things
  • Don’t spread yourself too thin
  • Learn to say “no”
  • Cultivate friends
  • Participate in an extracurricular activity
  • Do something fun every day
stress management checklist148
Stress Management Checklist
  • Exercise regularly
  • Eat sensibly
  • Get enough sleep
  • Learn to relax
take action to reduce stress
Take Action to Reduce Stress
  • Concentrate your efforts on doing something about the problem.
  • Seek information on how to solve your problem.
  • Make a plan of action.
  • Make it a priority to solve the problem.
  • Do what needs to be done, one step at a time.
write 3 intention statements about relaxation
Write 3 intention statements about relaxation:

I Intend to . . . .




Complete: What is Your Stress Index?