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Taking Care of Yourself!

Taking Care of Yourself!. Presented By: Tracy Lester Wellness Council of Arizona. Taking Care of Yourself. Improve Nutritional Intake Increase Physical Activity Sleep Well Reduce Stress. Take Care of Yourself. NUTRITION TIPS. #5: EAT MORE OFTEN. EAT BREAKFAST!!! Eat smaller meals

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Taking Care of Yourself!

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  1. Taking Care of Yourself! Presented By: Tracy Lester Wellness Council of Arizona

  2. Taking Care of Yourself • Improve Nutritional Intake • Increase Physical Activity • Sleep Well • Reduce Stress

  3. Take Care of Yourself NUTRITION TIPS

  4. #5: EAT MORE OFTEN • EAT BREAKFAST!!! • Eat smaller meals • 5 - 8 times a day • Every 2 - 3 hours • Combine complex carbohydrates with protein or a good fat source

  5. #4: MORE FRUITS & VEGGIES • 5 – 9 Servings Every Day! • 2 – 3 Raw Servings a Day • Enzymes help convert food to usable energy

  6. #3: DECREASE LIQUID CALORIES Drink Plenty of Water 70% of our body weight is water 92% of our bodily processes Water retention with dehydration Mistake thirst for hunger

  7. #2 – Be Careful When Dining Out • Be Prepared • “Eat this, Not that” • www.eatthisnotthatbook.com • Healthy Tips • Dining out & Fast Food

  8. Dining Out & Fast Food • Check websites for menus & nutrition info • DO NOT leave the house hungry • Make healthy choice & put menu down • Order first

  9. Dining Out & Fast Food • Ask for whole grain options • Ask to prepare without butter, oil, cream • Consider a la carte • Substitute with veggies • Avoid fried, breaded, & dips • Avoid mayo, tartar sauce, cream sauce • Order dressings & sauces on the side

  10. Dining Out & Fast Food • Split with someone • Get a box! • Lowest calorie item first • You don’t have to eat everything • Slow down! • Half way – “Am I Still Hungry” • Don’t Pick

  11. #1: DECREASE PORTIONS • Use a smaller plate • Divide your plate • ½ - Veggies • ¼ - Protein • ¼ - Complex Carbohydrate • Do not go back for seconds • 20 minute rule

  12. Portion Distortion! Food Portions have changed A LOT in the past 20 years…

  13. Portion Control • Value Meals • Super Size • Kids Meal • Share with someone

  14. Portion Sizes • “From Wallet To Waistline: The Hidden Costs of Super Sizing” • National Alliance for Nutrition & Activity (NANA) • Coalition of over 225 national, state, & local org.

  15. No Value Meal Small fries Small coke 8 cents more 890 calories Large Value Meal Large fries Large coke 8 cents less 1380 calories Wallet to Waistline Quarter Pounder with Cheese

  16. 1950’s at McDonald’s Burger, Fries, Coke = 590 calories Today, Super Sized meal = 1000 MORE

  17. Wallet to Waistline • Minibon to Classic Cinnabon • 24% cost increase • 143% more calories • 75% daily saturated fat

  18. Wallet to Waistline • 7 Eleven’s Gulp to Double Gulp • 42% cost increase (37 cents) • 320% more calories (550 calories)

  19. How many calories are in today’s Coffee? Today 20 years ago 45 Calories ??? Calories Mocha with steamed whole milk and syrup 8 ounces 100 calories 350 calories 450 calories

  20. That’s 305 MORE calories than 20 years ago! • Now how long you will have to walk to burn these extra 305 calories… 2 hours 15 minutes 1 hour 20 minutes 35 minutes

  21. How many calories are in today’s Pizza? 20 years ago Today 500 Calories ??? Calories 1200calories 850 calories 1000 calories

  22. That’s 350 MORE calories than 20 years ago! • How long you will have to play golf (walking & carrying clubs) to burn the extra 350 calories? 30 minutes 1 hour 1 hour 30 minutes

  23. How many calories are in a tub of popcorn? 20 years ago Today 270 Calories ??? Calories 5 cups 520 calories820calories630calories

  24. That’s 360 MORE calories than 20 years ago! • How long you will have to do water aerobics in order to burn these extra 360 calories? 2 hours 30 minutes 1 hour 15 minutes

  25. Take Care of Yourself MOVE MORE TIPS!

  26. Physical Activity The single most significant factor contributing to your health! • Increase Activities of Daily Living • Exercise!

  27. #3 – WEAR A PEDOMETER • 10,000 steps a day • Find your weekly average • Try to increase each week by at least 3500 steps or 500 steps each day

  28. #2: INCREASE DAILY ACTIVITY

  29. #1 – Build Your Own Fitness Plan • Cardiovascular Conditioning • Muscular Strength • Muscular Endurance • Muscle Flexibility & Joint Mobility • Body Composition

  30. Create Your Plan • Goals • Resources • Approach • Logistics • Program

  31. FITT Formula • Frequency • Intensity • Time • Type

  32. Aerobic Frequency • 3 – 5 days/wk • 6 – 7 days/wk for weight loss • Begin with 3x/wk • no more than 2 days between sessions • Work up to 5 – 6x/wk • Allow 1 – 2 days/wk off

  33. Aerobic Intensity • 60 – 85% maximum heart rate • Target Heart Rate • RPE Scale • Talk Test

  34. Aerobic Time • 20 – 60 minutes/session • Maintain THR for 20-30 min • 5 min warm up • 20 – 50 min THR • 5 min cool down • Start program slowly

  35. Aerobic Type • Any activity that allows you to maintain your THR for 20 – 30 min • What is the Best Exercise? • Choose something you enjoy • Cross Training

  36. Resistance Benefits • Increased Muscle Mass • Muscle burns 50% more calories than fat • Muscle burns 50 calories/lb • Fat burns 1 – 3 calories/lb • Firmer, trimmer body

  37. Resistance Frequency • 2 – 3 nonconsecutive days for each muscle group • 1 day/wk may be enough to maintain strength, but will not build muscle

  38. Resistance Intensity • Heaviest weight that allows you to perform each set to volitional fatigue with GOOD FORM • Last repetition, the muscle(s) should feel exhausted

  39. Resistance Time • Minimum of 8 – 10 exercises • Choose 1 – 3 or more sets • Choose 3 – 20 repetitions • 8 – 10 reps for strength • 12 – 15 reps for endurance • Rest 30 – 90 seconds

  40. Resistance Type • Free weights • Machines – ex. Nautilus • Calisthenics – ex. Body weight • Resistance bands

  41. Stretching • Frequency • All the major muscle groups daily • Intensity • Hold each stretch comfortably • No Bouncing • Time • 10 – 30 seconds • 10 – 15 min/day

  42. A total fitness plan can increase the NUMBER & QUALITY of the years ahead of you!

  43. Taking Care of Yourself SLEEPING BETTER!

  44. Sleep Statistics • We spend 1/3 of our lives asleep • We sleep 1.5 hours less than our grandparents • 65% of Americans lose sleep due to stress • 32% of Americans lose sleep at least 1 night a week

  45. How Important is Sleep? “Healthy sleep has been empirically proven to be the single most important determinant in predicting longevity.” • Dr. William Dement Desert Leaf, May 2007 • More important than diet, exercise, heredity

  46. How Much Sleep Do I Need? • 7 – 9 hours/night • Sleep debt • Quality not quantity • Edison slept 4 hours a night • Einstein needed about 11

  47. Sleep Deprivation • Obesity • High blood pressure • Negative mood & behavior • Decrease productivity • Safety issues • Home, Job, Road

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