Communication Project

Communication Project By: Stuart Adams Daily Nutritional & Fitness Tips

Index • Breakfast • Vitamins and Minerals • Weight Gainers • Weight Loss • Exercises • Daily Stretches • Core work-outs • Sleep • Quiz

Is BREAKFAST the most important meal of the day? YES! Myths Facts • Eating breakfast will make you tired during the day • High protein, low carbs. are a healthy breakfast • Children who eat breakfast tend to have poor performance in school • Children who eat break fast tend to be overweight • Breakfast provides the energy needed to start the day off right! • Healthy breakfast consist of a milk, fruits and cereal • Better focus in class for test, creative thinking etc: • Children who eat breakfast are less likely to be overweight.

VitaminsandMinerals Vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Continued

VitaminsandMineralsContinued Vitamins and minerals are nutrients that your body needs to grow and develop normally. Vitamins and minerals, have a unique role to play in maintaining your health. For example Vitamin D helps your body absorb the amount of calcium (a mineral) it needs to form strong bones. Minerals are what help Vitamins work. Continued

Vitamins . . . • Vitamin A 800mcg • Vitamin B1 1.4 mg • Vitamin B2 1.6 mg • Vitamin B6 2 mg • Vitamin B12 2mcg • Vitamin C 60 mg • Vitamin D 5 mcg • Vitamin E 10 mg • Folic Acid 200mcg There is a specific Recommended Daily Allowance (RDA) for most minerals and vitamins Are they the same? Top 10 most common minerals are: Calcium 800mg Iodine 150mcg Iron 14mg Magnesium 300mg Phosphorus 800mg Copper Manganese Chromium Selenium Zinc 15mg

Weight-Gaining Tips • Counting daily calories • Eating correctly • Proper Lifting • Weigh self weekly • Getting rid of bad eating habits/fats • Drinking lots of water • Sleep Most Important Weight gaining blog..

Weight Loss There are many ways to exercise and loss weight. It is about creating a deficit in calories, burning more than you take in. Here are three of the best ways on how to loss weight 

1. Strength Training • The body is able to burn more fat when the muscle composition is increased. Muscle increases the metabolism and tones and firms the muscles for that lean look. • Squats and lunges are two of the best strength training exercises to lose weight

2. Aerobic Exercises Walking is one of the most effective exercises for weight loss. It is a winner because you can walk anytime and anywhere, whether it is on a treadmill or outside and it is enjoyable.

Cross Training • Cross training involves combing several types of physical activity and is an extremely effective way to meet weight loss goals. Adding cross training adds variety to your workouts making them more interesting and easier to stick with to achieve your weight loss goals.

Exercises Not only helps you helps with losing weight or gaining that mass you may want. It helps with decreasing levels of stress, decrease risk of diabetes type 2 and many more

Exercises • Activities that require physical effort, carried out esp. to sustain or improve health and fitness. • So anything that requires you to run, jump, lift or anything of the sort is an exercise. • Most people don’t know that they are exercise when doing some of the littlest things

How Often? 30 minutes every day is ideal. If 30 minutes is too big a call, try and break it up into smaller intervals. Go for a walk at lunchtime, or use the stairs at the office instead of the lift. Use your car less and make an effort to ride a bike or walk. It all adds up.

Types of beneficial exercises * brisk walking, jogging, running.* swimming and aqua-aerobics.* tennis.* skating and rollerblading.* skiing.* yard work.* walking the dog.* dancing.* resistance work.* fitness classes.* sports such as soccer, hockey, netball, baseball, and basketball.* cycling.* skipping rope.* running around and playing with the kids.

Daily Stretches Weather a person goes to a gym, does a group workout, stays at home working out with their own routine, or goes with what's on the TV, stretching is a part of a workout. Stretching is important because it increases flexibility which lessens the chance of injury.

Core Workouts It helps you look thinner, and it supports your spine and helps with things like balance.

3 Benefits of Good Core Strength • Reduces Back Pain • Improves Athletic Performance • Improves Postural Imbalances

Why is Sleep so important • Reduces stress • Improves your memory • Helps control body weight issues • Reduces chances of diabetes • reduces the occurrences of mood disorders Sleep Requirements for all age groups

zZzZz DONUT! zZzZzZ Sleep Requirements

Is Breakfast the most important meal of the day? • Are vitamins and minerals the same thing? • What is the most important thing to do in order to gain weight? • Does exercise decease your stress level? • What is one way to lose weight? QuickQuiz Answers: Yes No Eat correctly Yes Strength Training, Aerobic Exercise or Cross Training

Communication Project