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 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.


In the 21 st century it is predicted that you could live to be 100 years old l.jpg
In the 21 to live a long and healthy life to enjoy your investment. st 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 l.jpg
Plan your life as if you will live to be 100 years old to live a long and healthy life to enjoy your investment. and healthy.


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Keys to Good Health to live a long and healthy life to enjoy your investment.

  • Nutrition

  • Exercise

  • Avoid Addictions to Smoking, Alcohol and Drugs

  • Protect Yourself from Disease

  • Get Enough Sleep

  • Manage Stress


Nutrition you are what you eat l.jpg
Nutrition: You Are What You Eat to live a long and healthy life to enjoy your investment.


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Aim for a Healthy Weight to live a long and healthy life to enjoy your investment.


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What is the best way to maintain a healthy weight? to live a long and healthy life to enjoy your investment.


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Maintain a healthy weight through: to live a long and healthy life to enjoy your investment.

  • Healthy eating

  • Exercise


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Calculate Your Body Mass Index (BMI) to live a long and healthy life to enjoy your investment.

  • A common method of evaluating your weight

  • BMI= 705 X Body Weight Divided By (Height X Height)


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Less than 18.5 to live a long and healthy life to enjoy your investment.

18.5-24.9

25-29.9

30 and above

Under weight

Normal weight

Overweight

Obese

BMI


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Be Physically Active to live a long and healthy life to enjoy your investment. Each Day


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Adults Need 30-60 Minutes of Moderate Activity Each Day to live a long and healthy life to enjoy your investment.

  • Moderate activity is one that requires as much energy as walking 2 miles in 30 minutes


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Newer recommendations are for an hour of exercise each day! to live a long and healthy life to enjoy your investment.


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Nutrition Test to live a long and healthy life to enjoy your investment.


What would you feed a 6 year old for breakfast before you send him or her to school l.jpg
What would you feed to live a long and healthy life to enjoy your investment. a 6 year old for breakfast before you send him or her to school?

Write your answer on a separate

sheet of paper.


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Let’s hear some examples to live a long and healthy life to enjoy your investment.


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Nutrition Test, Part II to live a long and healthy life to enjoy your investment.

What did you have for breakfast

this morning? Write this on a sheet

of paper.


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Nutrition Test: Part III to live a long and healthy life to enjoy your investment. How many teaspoons of sugar are in a can of soda?


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There are 9 teaspoons of sugar in a can of soda! to live a long and healthy life to enjoy your investment.


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Nutritional Guidelines to live a long and healthy life to enjoy your investment.

My Pyramid 2005

My Plate 2011


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New Guidelines for 2011 to live a long and healthy life to enjoy your investment.

www.choosemyplate.gov

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


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Food amounts based on: to live a long and healthy life to enjoy your investment.

  • Age

  • Gender

  • Level of physical activity


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Fruits to live a long and healthy life to enjoy your investment.

  • 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


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Vegetables to live a long and healthy life to enjoy your investment.

  • 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


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Bread, Cereal, Rice and Pasta to live a long and healthy life to enjoy your investment.

  • 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


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Protein: Meat, Poultry, Fish, Dry Beans, Eggs, Nuts to live a long and healthy life to enjoy your investment.

  • 2-6 ounces recommended daily

    • One quarter cup of cooked dry beans

    • One egg

    • 1 tablespoons peanut

      butter

    • One half ounce of nuts


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Dairy: Milk, Yogurt and Cheese to live a long and healthy life to enjoy your investment.

  • 2-3 cups recommended daily. One cup is equal to:

    • 1 and one half ounces of cheddar cheese

    • 2 cups cottage

      cheese

    • 1 8 oz. container

      of yogurt


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Oils to live a long and healthy life to enjoy your investment.

  • Use liquid oils, not solid fats

  • 3-7 teaspoons recommended per day

    • Cooking oil

    • Salad dressing

    • Margarine

    • Mayonnaise


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Discretionary or Empty Calories to live a long and healthy life to enjoy your investment.

  • 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)


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Suggestions for Healthy Food Choices to live a long and healthy life to enjoy your investment.

  • 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


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Suggestions for Healthy Food Choices to live a long and healthy life to enjoy your investment.

  • Moderate your intake of sugar

  • Choose and prepare foods with less salt


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Group Exercise: to live a long and healthy life to enjoy your investment. Ollie American’s Diet

Assignment:

How Healthy is Your Diet


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Hints for Ollie’s Diet to live a long and healthy life to enjoy your investment.

  • 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.



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Many of Ollie’s foods are high in calories did he eat?

  • 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


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Avoid Addictions did he eat?

  • Smoking

  • Alcohol

  • Drugs




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


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Respiratory System day. This is how many people die each year from smoking related illnesses.

Heart and Circulatory System

Strokes

Eyes and Vision

Cancer

Osteoporosis

Damages Developing Fetus

Facial Wrinkling

Smoking Is Related to Many Illnesses:


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Increase Your Life by 10 Years: day. This is how many people die each year from smoking related illnesses.

  • Refrain from smoking.

  • Maintain a healthy diet.

  • Exercise regularly.


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Smoking is promoted to make money for the tobacco companies. day. This is how many people die each year from smoking related illnesses.


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Smoking has always day. This is how many people die each year from smoking related illnesses.

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.


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Be Careful with Alcohol day. This is how many people die each year from smoking related illnesses.


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Responsible Drinking day. This is how many people die each year from smoking related illnesses.

  • 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


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Some Problems day. This is how many people die each year from smoking related illnesses.

  • Excessive drinking is a factor in poor college performance and high drop out rates.

  • Heavy drinking causes brain damage and interferes with memory.


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Women are at greater risk day. This is how many people die each year from smoking related illnesses.

  • 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.


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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


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Binge drinkers are more likely to: time.

  • 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


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Moderate Drinking time.

  • One drink per day for women

  • Two drinks per day for men


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Blood Alcohol Concentration (BAC) time.

  • Legal BAC is .08

  • How many drinks is .08?


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BAC time.

  • Most people reach .05 BAC with one or two drinks.

  • How much is one drink?


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One Drink Is: time.

  • One l2 ounce can of beer

  • One 4 ounce glass of wine

  • 1.5 ounces of distilled spirits (whiskey, vodka, rum)


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BAC time.

  • .08 driving under the influence

  • .2 a person passes out

  • .3 a person lapses into a coma

  • .4 death is likely from alcohol poisoning


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Factors Affecting BAC time.

  • How rapidly you drink

  • Type of drink

  • Temperature of drink

  • Food

  • Size and gender

  • Age

  • Ethnicity

  • Other drugs








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Get Help time.

  • 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


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Be Careful with Other time. Drugs Too

  • Taking drugs interferes with concentration and memory.

  • Taking drugs interferes with accomplishing your goals and dreams.


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Is it worth it? Ask yourself these questions: time.

  • Are the benefits greater than the problems?

  • Will I experience more pleasure than pain?

  • Will the drug do more harm than good?


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


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Protect Yourself from time. AIDS and Other STD’s


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What is AIDS? time.

  • It is the acquired imunodeficiency syndrome.

  • It is the disease you get when HIV destroys the immune system.

  • There is no cure.


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How is AIDS acquired? time.

  • 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


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Limit Your Risk time.

  • Use a latex condom

  • Do not share needles

  • Reduce or eliminate risky behaviors


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Testing for HIV time.

  • Contact your College Health Center or local Health Clinic


Other sexually transmitted diseases std s l.jpg
Other Sexually Transmitted Diseases (STD’s) time.

  • Clamydia

  • Gonorrhea

  • Syphilis

  • Genital Herpes

  • Human Papillomavirus

  • Hepatitis B

  • Trichomoniasis

  • Bacterial Vaginosis


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STD’s can cause time.

  • Cancer

  • Impaired fertility

  • Premature birth

  • Infant fatality

  • Disability



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Get Enough Sleep time.

  • It is important for learning and brain function

  • It is important for good health


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Lack of Sleep Causes time.

  • Difficulties with memory and learning

  • Increased irritability

  • Accidents

  • Illness

  • Lack of energy

  • Stress



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Be Tired time.


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Sick time.

The immune system does not work

as well.




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Lack of sleep causes time.

  • Weight gain

  • Rapid aging


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Lack of sleep causes time.

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.


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During the Gulf War, sleep deprived time.

soldiers fired on their own buddy's

tanks.

Mental performance degrades by

25% in every 24-hour sleepless period.



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Keys to Success: good idea!Live to be 100



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Life Expectancy good idea!

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

females.


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At age 122, good idea!

Jeanne Calment

was the oldest

person in the world.


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Jeanne Calment, 122 good idea!

  • 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.”


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Group Activity good idea!

Brainstorm ways to live to be

100 years old. Write your 5

best ideas on the board.


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Ways to Live to Be 100 good idea!

  • 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


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Ways to Live to be 100 good idea!

  • Get cancer screening

  • Never go on a fad diet

  • Eat less meat

  • Get enough sleep

  • Relax

  • Be an optimist


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Making Positive Changes in Your Life good idea!

  • 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


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Exercise: good idea!Write 3 Intention Statement About Your Health

I intend to. . .

Share your ideas





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Two Kinds of Stress good idea!

  • Distress

  • Eustress

BY DR. HANS SELYE


Distress l.jpg
Distress good idea!



Rate the stress l.jpg

Low good idea!

Medium

High

Tests

Money and bills

Children

Work

Traffic

Telephone

Rate the Stress





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If you think your life is disconnected, situation.

Your thinking may be misdirected

For living, you see,

Is as it should be

It’s just not what you expected.

BY OLIVER, A RATIONAL

PSYCHIATRIST




Stress symptoms l.jpg
Stress Symptoms situation.

  • Insomnia

  • Muscle tension

  • Digestive problems

  • Raised blood pressure

  • Cold hands

  • Health problems



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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.


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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?


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Fight see a large saber-toothed tiger. You have two options. What are they?


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Or flight see a large saber-toothed tiger. You have two options. What are they?


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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


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Why is stress a problem? releasing stress hormones






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3 Ways to Deal with Stress problems

  • Exercise uses up the stress hormones

  • Stress reducing thoughts

  • Physical relaxation


Exercise l.jpg
Exercise problems



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He or she problemsMOVED!





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Stress Reducing Thoughts your daily routine.


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ABC’S of Emotions your daily routine.

  • Fact or event

  • Self statement

  • Emotion or feeling


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Here is an example from the text: your daily routine.Traffic

What are the ABC’S?


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Stress Reducing Thoughts your daily routine.

  • 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


Exercise132 l.jpg
Exercise: your daily routine.

Write at least 3 stress reducing

thoughts on the 3 x 5 card.

1.

2.

3.


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Group Activity: your daily routine.Stress-Reducing Thoughts


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Physical Relaxation your daily routine.


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Elements of Physical Relaxation your daily routine.

  • Breathing

  • Tensing and Relaxing Muscles

  • Visual Imagery

  • Positive Suggestions

  • Music


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Breathing your daily routine.

  • Take a few deep breaths

  • Focus on your breathing


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Tensing and Relaxing Muscles your daily routine.

  • Let’s try it


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Use Visual Imagery your daily routine.

  • Imagine your favorite place

    • Beach

    • Mountains

    • Lake

    • Desert


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IMAGINE YOURSELF AT THE BEACH your daily routine.


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OR IN THE MOUNTAINS your daily routine.


Or your favorite place l.jpg
OR YOUR FAVORITE PLACE your daily routine.


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Use Positive Suggestions your daily routine.


Music l.jpg
Music your daily routine.

  • Use a beat slower than your heart rate


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Relaxation Exercise your daily routine.


Let s review do these things at home on your own l.jpg
Let’s Review. your daily routine.Do these things at home on your own:

  • Music

  • Breathing

  • Tensing and relaxing muscles

  • Imagery

  • Positive suggestion


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Make it a Habit your daily routine.

  • Exercise

  • Stress reducing thoughts

  • Physical relaxation


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Stress Management Checklist your daily routine.

  • 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


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Stress Management Checklist your daily routine.

  • Exercise regularly

  • Eat sensibly

  • Get enough sleep

  • Learn to relax


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Take Action to Reduce Stress your daily routine.

  • 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.


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Write 3 intention statements about relaxation: your daily routine.

I Intend to . . . .

1.

2.

3.

Complete: What is Your Stress Index?


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Good Health to You! your daily routine.