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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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Maintaining a Healthy Lifestyle

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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 21st Century, it is predicted that you could live to be 100 years old.

Plan your life as if you will live to be 100 years old and healthy.

Keys to Good Health

  • Nutrition

  • Exercise

  • Avoid Addictions to Smoking, Alcohol and Drugs

  • Protect Yourself from Disease

  • Get Enough Sleep

  • Manage Stress

Nutrition: You Are What You Eat

Aim for a Healthy Weight

What is the best way to maintain a healthy weight?

Maintain a healthy weight through:

  • Healthy eating

  • Exercise

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




Be Physically Active 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

Newer recommendations are for an hour of exercise each day!

Nutrition Test

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.

Let’s hear some examples

Nutrition Test, Part II

What did you have for breakfast

this morning? Write this on a sheet

of paper.

Nutrition Test: Part IIIHow many teaspoons of sugar are in a can of soda?

There are 9 teaspoons of sugar in a can of soda!

Nutritional Guidelines

My Pyramid 2005

My Plate 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:

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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 Choices

  • Moderate your intake of sugar

  • Choose and prepare foods with less salt

Group Exercise:Ollie American’s Diet


How Healthy is Your 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.

Ollie is allowed 100-300 discretionary calories. How many did he eat?

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

  • Smoking

  • Alcohol

  • Drugs

Smoking is the leading cause of preventable death in the United States

About 430,000 Americans die each year from smoking related illnesses.

Imagine 4 jumbo jets each carrying 400 persons crashing each day. This is how many people die each year from smoking related 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:

  • Refrain from smoking.

  • Maintain a healthy diet.

  • Exercise regularly.

Smoking is promoted to make money for the tobacco companies.

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.

Be Careful with Alcohol

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

  • 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 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.

  • 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:

  • 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

  • One drink per day for women

  • Two drinks per day for men

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 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

  • How rapidly you drink

  • Type of drink

  • Temperature of drink

  • Food

  • Size and gender

  • Age

  • Ethnicity

  • Other drugs

Symptoms of Alcoholism

Drinking more than intended

Persistent desire to drink

Unsuccessful attempts to quit


Decreased performance at work or school

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

  • Taking drugs interferes with concentration and memory.

  • Taking drugs interferes with accomplishing your goals and dreams.

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.

Protect Yourself from AIDS and Other STD’s

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?

  • 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

  • Use a latex condom

  • Do not share needles

  • Reduce or eliminate risky behaviors

Testing for HIV

  • Contact your College Health Center or local Health Clinic

Other Sexually Transmitted Diseases (STD’s)

  • Clamydia

  • Gonorrhea

  • Syphilis

  • Genital Herpes

  • Human Papillomavirus

  • Hepatitis B

  • Trichomoniasis

  • Bacterial Vaginosis

STD’s can cause

  • Cancer

  • Impaired fertility

  • Premature birth

  • Infant fatality

  • Disability

STD’S Affect one out of Every 6 Adults

Get Enough Sleep

  • It is important for learning and brain function

  • It is important for good health

Lack of Sleep Causes

  • Difficulties with memory and learning

  • Increased irritability

  • Accidents

  • Illness

  • Lack of energy

  • Stress

So, Stay Up Late And

Be Tired


The immune system does not work

as well.

Depressed and Irritable

Risk an Accident

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.

Staying up late and cramming for a test is probably not a good idea!

Keys to Success:Live to be 100

How to live to be 100 years old

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

  • 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

Brainstorm ways to live to be

100 years old. Write your 5

best ideas on the board.

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 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

  • 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

Exercise:Write 3 Intention Statement About Your Health

I intend to. . .

Share your ideas

Stress and Relaxation

Is the removal of all stress helpful?

Stress can be motivation

Two Kinds of Stress

  • Distress

  • Eustress



What are some examples of distress?





Money and bills





Rate the Stress

What is stress for one person is not necessarily stress for another

Where is the stress?

Could it be in your head? It is how we look at the situation.

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.



The Physiology of Stress

What are the symptoms of stress?

Stress Symptoms

  • Insomnia

  • Muscle tension

  • Digestive problems

  • Raised blood pressure

  • Cold hands

  • Health problems

The Story of the Cave Man and the Saber-toothed Tiger

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?


Or flight

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

Why is stress a problem?

There is no longer a tiger to kill or run away from!

And we are left with all the stress hormones

Fight or flight is not an appropriate response to today’s problems

Stress interferes with learning and study

3 Ways to Deal with Stress

  • Exercise uses up the stress hormones

  • Stress reducing thoughts

  • Physical relaxation


Remember what the cave man did when threatened?

He or she MOVED!

Moving burns the stress hormones

Make exercise such as a brisk walk for 30 minutes, a part of your daily routine.

Find some activity that you like.

Stress Reducing Thoughts

ABC’S of Emotions

  • Fact or event

  • Self statement

  • Emotion or feeling

Here is an example from the text:Traffic

What are the ABC’S?

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.




Group Activity:Stress-Reducing Thoughts

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

Tensing and Relaxing Muscles

  • Let’s try it

Use Visual Imagery

  • Imagine your favorite place

    • Beach

    • Mountains

    • Lake

    • Desert




Use Positive Suggestions


  • Use a beat slower than your heart rate

Relaxation Exercise

Let’s Review.Do these things at home on your own:

  • Music

  • Breathing

  • Tensing and relaxing muscles

  • Imagery

  • Positive suggestion

Make it a Habit

  • Exercise

  • Stress reducing thoughts

  • Physical relaxation

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 Checklist

  • Exercise regularly

  • Eat sensibly

  • Get enough sleep

  • Learn to relax

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:

I Intend to . . . .




Complete: What is Your Stress Index?

Good Health to You!

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