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HEALTHY HABITS FOR LIFE

HEALTHY HABITS FOR LIFE

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HEALTHY HABITS FOR LIFE

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  1. HEALTHY HABITS FOR LIFE A Common Sense Approach to Healthy Living

  2. Gradual Permanent Lifestyle Changes will lead to: • Life long eating and activity habits • Higher energy levels • Decreased health risks • Long term weight control and maintenance

  3. Overview • Start Fresh: Taking Steps to a Healthier You • Eat Well : A Healthy Approach to Eating • Move It: A Healthy Approach to Fitness • Plan It: Putting it all Together for Healthy Eating • Shop Smart: Grocery Shopping for a Healthier You • Fit It In: Healthy Eating on the Run

  4. Healthy Habits for Life: Your 6 Week Guide to Food and Fitness • Eat Well for the Health of It • 6 Food and Activity Journals • Food Facts Booklet • Menu Planner Worksheet Master • Quick 2 Fix Recipe Brochure • Good Nutrition Reading List

  5. Start Fresh:Taking Steps to a Healthier You

  6. The Truth About Diets • Diets are unhealthy • Diets lead to weight gain • The cost of dieting is high • Looking good involves more than dieting • The dieting cycle can be broken

  7. A Word About Fad Diets The authors rely on our lack of knowledge of the science of weight management to sell their books.

  8. A Word About Fad Diets:Common Fad Diets • Food Specific • High Protein – Low Carbohydrate • Liquid • Fasting

  9. A Word About Fad Diets:Weight Management that Works • Slow weight loss (1-2 pounds/week) • Balanced eating plan • Regular physical activity • Skill building for life • Credible author/ peer reviews

  10. Learn to Love and Accept Yourself Your genetic makeup is what makes you unique

  11. Learn to Love and Accept Yourself: Accept Your Individuality • Look you best now • Put the scales away • Beauty comes in many sizes • Deflate your saboteurs • Project a confident you • Be your own best friend

  12. Making Time for Me

  13. Make Peace with Food: Begin Eating Intuitively • Legalize all foods • Listen to your hunger • The hunger scale • Stop when you are full

  14. Take Control of Emotional Eating Eating is one of the most emotionally charged experiences we have in our lives.

  15. Take Control of Emotional Eating: Searching for Comfort with Food The Triggers: • Love • Anger • Boredom • Anxiety

  16. Take Control of Emotional Eating: Coping • Do you feel hunger? • If yes, then eat. • If no, what are you feeling? • What are your options other than eating? • Nurture yourself

  17. Taking Control of Emotional Eating: Your Plan • Coping with your feelings • Nurturing yourself • You deserve a break!

  18. Evaluate Your Eating Habits Food and Activity Journal

  19. The Plan: Week One • Begin to nurture yourself • Legalize all foods • Eat when you are hungry • Stop when you are full • Complete the Food and Activity Journal for the week

  20. Eat Well: A Healthy Approach to Eating

  21. Healthy Weight • Genetic makeup • Metabolic rate • Body composition • Activity level • Food choices • Current health problems

  22. Apple vs. Pears

  23. Body Mass Index

  24. Healthy Eating • Base your lifelong plan on the Food Guide Pyramid • Maintain a healthy relationship with food • Avoid the “good food/bad food” mentality • Remember moderation and variety in all your food choices

  25. Your Lifelong Eating Plan Eat Well for the Health of It • Assess your current eating habits • Compare them to the Food Guide Pyramid • Create your own eating plan

  26. Create Your Eating Plan: Going Further • Basal Metabolic Rate (BMR) • Calorie Needs for Physical Activity • Activity Calories • Calorie Needs for Digestion and Absorption • Total Calorie Needs

  27. Your Healthy Eating Plan The secret to lifelong health is to form a healthy daily eating pattern, not a regimented routine.

  28. The Food Guide Pyramid: Making it Work for You • The Food Groups • Number of Daily Servings • Portion Sizes

  29. The News on Nutrients Carbohydrates • Benefits: • Energy • The health advantages of fiber • Sources: grains, cereals, fruits, vegetables • Recommendation: 60% of total calories

  30. The News on Nutrients Fiber • Recommendation: 20-35g/day • Maintains proper bowel function • Decreases the risk for heart disease and some cancers • Lowers your calorie intake by helping you to stay full longer

  31. The News on Nutrients Protein • Strengthens blood • Builds and maintains muscle and body structure • Recommendation: 15% of total calories • Sources: meat, fish, poultry, dried beans (including soy) or lentils, nuts and seeds

  32. The News on Nutrients Fat • Energy • Satiety • Recommendation: 20-30% of total calories • Adds the flavor to food

  33. Defining the Fats • Monounsaturated • Polyunsaturated • Saturated • Omega-3 Fatty Acids • Hydrogenated

  34. A Word About • Vitamins • Minerals • Calcium • Iron • Phytochemicals

  35. Water: Are you gettingenough?

  36. The Plan: Week Two • Complete the Eat Well assessment brochure • Set up your pyramid based eating plan • Complete your Food and Activity Journal for this week

  37. Move It:A Healthy Approach to Fitness • Benefits of Physical Activity • Making a Lifelong Commitment to be Active • Setting Up a Fitness Program

  38. Benefits of Regular Physical Activity • Focus on how good exercise can make you feel… Celebrate the physical benefits of regular activity…

  39. Making a Lifetime Commitment to be Active • There is no one ideal program. • Start slow and gradually progress. • ANY activity is better than no activity.

  40. Tips to get you moving! • Activate your lifestyle. • Make fitness fun. • Anticipate the unexpected. • Be comfortable. • Do not overdo a good thing.

  41. Setting up a Fitness Program • Aerobic Conditioning • Strength Training • Stretching

  42. Aerobic Conditioning • Definition: Any activity that uses the large muscles of the body and raises the heart rate for 20 minutes or more.

  43. Aerobic Conditioning • Frequency: Aim for 5 times/week • Duration: 20 minutes or more • Intensity: 60 –80% of maximum heart rate Maximum Heart Rate = 220 – Your Age

  44. Strength Training • Definition: Exerting force against resistance in order to increase muscular strength.

  45. Strength Training • Include about 6 – 8 different exercises that work all of the major muscle groups. • Do between 8 – 12 repetitions of each exercise. • Train 2 – 3 times per week. • Rest 48 hours between sessions.

  46. Strength Training: Getting Started • Abdominal crunch • Modified wall push-up • Overhead press • Biceps curl • Upward Row • Squat-chair, Sit-stand

  47. Stretching • Keeping yourself flexible will help prevent injury because a flexible muscle is less likely to be pulled or torn.

  48. Stretching:Guidelines for success • Stretch while muscles are warm. • Do not over stretch. • Hold each stretch for 20 seconds. • Listen to your body. • Stretch at least three times each week.

  49. A Healthy Approach to Fitness: Goals • Begin increasing your activity level. • Make a fitness plan for Aerobic Conditioning, Strength Training, and Stretching. • Record your activities in your Food and Activity Journal.

  50. Plan It:Putting it all Together for Healthy Eating • Pleasurable Eating • Menu Planning Made Easy • Breakfast, Lunch, Dinner, and Snack Ideas