Healthy Minds and Healthy Bodies

1
Healthy Minds and Healthy Bodies

• Keeping You Happy and Healthy
• Courage Discipline Integrity Wisdom -
  Compassion

2
The Current Landscape

• Todays children spend an average of 6.5
  hours/day using media
• TV, computers, DVD players, and ipods.
• Kids typically gain weight during summer
  vacation.

3
Physical Activity, TV, Computer Use
(Coloradans ages 5-24)
CO Child Health Survey, CDPHE, 2008.
4
Physical Inactivity Obesity

• ? heart disease
• ? high blood pressure
• ? sleep disorders
• ? liver disease
• ? metabolic syndrome
• ? high cholesterol
• ? asthma
• ? orthopedic and joint complications
• ? mental health problems
• ? eating disorders
• ? type 2 diabetes

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A HEALTHY HEART!

• The Facts about HEART DISEASE
• The heart pumps blood to all of the body's cells.
  The blood carries oxygen, which the cells need.
  Heart disease (also called Cardiovascular
  disease) occurs when the heart and blood vessels
  do not work the way they should.
• Heart disease isnt contagious. Its something
  that is caused by many different things. Ones
  that cannot be helped, like age, and some things
  that can be controlled, like diet, exercise, and
  smoking.

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Heart Disease the causes

• Your age
• Your gender
• Family history
• Smoking
• Poor diet
• High blood pressure

• High Cholesterol
• Diabetes
• Obesity
• Lack of exercise
• High Stress
• Poor hygiene

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Facts YOU should know

• Smoking constricts your blood vessels and
  causes buildup of cholesterol and fat in your
  blood vessels, making the flow of blood to your
  heart less effective. Your heart cant work
  without blood flowing in to it.
• Smoking also causes bad breath, yellow teeth,
  poor sports performance, and weakened immune
  system.

8
Facts continued

• Obesity - Being overweight or obese can make it
  harder to breathe and sleep. It can make a person
  feel tired and cause aches or pains.
• Its caused by the body getting more calories
  consumed (from foods and drinks) than burned
  through physical activity, such as playing soccer
  or riding a bike.
• The best way to stay fit is through exercise and
  diet. Join a sports team, trying walking or
  biking to school, go for a hikeand eat healthy!
• Using the food pyramid as your guide, you can
  learn the rights foods and portions to eat to
  stay healthy!

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Facts onstress!

• Stress is a feeling that's created when we react
  to particular events. It's the body's way of
  rising to a challenge and preparing to meet a
  tough situation with focus, strength, stamina,
  and heightened alertness.

• Good stress some short stress is good. It can
  keep you on your toes and help you with a
  challenge.
• Bad stress can make you feel tired or
  overwhelmed, hurting the bodys immune or nervous
  system ability to work properly and effectively.

10
Making the Grade

• CO is the only state that does not mandate
  physical education (PE) classes.
• Just over half of Colorados children and roughly
  1/3 of Colorados adolescents meet recommended
  CDC exercise guidelines.
• Only 17 of COs youth have daily phys. ed.
• COs high school graduation rate 74

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The Epidemic

• The current generations life expectancy will be
  3 5 years less than their parents.
• If a parent is obese, their child is more than
  twice as likely to be obese.

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Reason for Not Spending More Time Outdoors of Respondents (6-19 yrs. Old)
More involved in indoor sports 38
Neighborhood does not have good access 25
Don't have anyone to play outdoors with 22
No transportation 21
It is not safe to play or do sports outside 13
Source NSRE, IRIS, 2007-2009. N 900.
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Parents Strongest Fears About Experiences in
Nature in Colorado

• Stranger danger
• Getting lost
• Wildlife encounters
• Insect bites
• Physical injury

Source CSU, NSF, 2008.
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Greatest Barriers in Colorado (according to
parents)

• Lack of awareness
• Safety perceptions
• Cost
• Time
• Transportation
• Language

Source CSU, NSF, 2008.
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Myth vs. Reality

• Outside, stranger danger incidents have actually
  decreased over the last 20 years.
• BUT
• 1/5 kids receive unwanted sexual solicitations
  while surfing online.
• Kids are more likely to get seriously injured
  indoors than playing outside.

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Its Not Just ObesityPlaying Outside
Environmental Awareness

• Playing outdoors as a child is associated with
• ? Volunteering
• ? Recycling
• Voting for conservation initiatives
• Recreating outdoors as an adult
• Working in nat. resources fields

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It Aint Easy Findin Green

• Open spaces have decreased by 88 since 1970.
• The number of parks, open spaces, and play
  opportunities in Colorado gets smaller each
  yearwhat green can you find?

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The Impacts

• Early life experiences in the outdoors are the
  most important factor in developing an
  environmental ethic/literacy.
• Who will take care of and enjoy Colorados
  outdoor heritage if YOU dont get outside now?

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Healthy Bodies

• 5 Key Elements for a healthier YOU
• Environment
• Rest
• Exercise
• Nutrition
• Social Duty

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The environment WE live in

• Some good reasons to encourage the growth of
  sustainable local food systems
• Eating locally means eating foods from places
  close to where you live. Food that comes from
  nearby travels fewer miles and burns less fuel.
  Plus, local food helps support local farmers and
  producers.
• Eating locally joins recycling, biking to work or
  school, and carpooling as a realistic way that we
  can, as individuals, shrink our carbon footprint
  and be good stewards of the environment.

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Rest UP!

• Benefits of Sleep
• Pay attention better in school
• Be creative and think of new ideas
• Fight sickness so you stay healthy
• Be in a good mood
• Get along with friends and family
• Solve problems more easily
• Body can stay healthy and fight sickness
• Muscles, bones, and skin can grow
• All of this is not possible without enough sleep

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Stretching and Meditation

• Benefits of Stretching
• Reduced muscle tension
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various
  parts of the body
• Increased energy levels (resulting from increased
  circulation)

• Benefits of Meditation
• A Healthier Mind and Body
• A Lower Risk of Possible Future Health Problems
• Reduced Prolonged Stress
• An Improvement in Concentration
• Better Ability to Deal with Stress as it Comes
• Ability to Sleep on a Regular Schedule and Sleep
  Well

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ExerciseFIND A GOOD BALANCE BETWEEN YOUR FOOD
AND PHYSICAL ACTIVITY

• Did you know YOU should be active for 60 minutes
  each day?
• What are some good aerobic and anaerobic
  exercises? Do you know the difference between the
  two types of exercise?

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What can YOU do?

• At a minimum, do moderate intensity activity for
  30 minutes most days, or preferably every
  day. This is in addition to your usual daily
  activities. 
• No matter what activity you choose, it can be
  done all at once, or divided into two or three
  parts during the day. Even 10-minute bouts of
  activity count toward your total.
• Choose activities that you enjoy and can do
  regularly. Fitting activity into a daily routine
  can be easysuch as taking a brisk 10 minute walk
  to and from the parking lot or bus stop. Try
  biking to school!! (Just remember to wear your
  helmet.)

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Aerobic Exercise

• Aerobic exercise is vigorous enough to increase
  the body's need for oxygen and increase air
  intake and breathing rate increase. Aerobic
  exercise is done at a pace that allows an
  adequate supply of oxygen to reach your muscles
  as you work out. If you can carry on a
  conversation as you work out then you are
  probably exercising aerobically. This type of
  exercise can be continued for 20 - 45 minutes
  without being exhausting.
• Examples
• Dance, cycling, running
• swimming, jumping rope, fast paced walking

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Anaerobic Exercise

• Anaerobic exercise involves intense or explosive
  spurts of strenuous activity that leaves you
  gasping for breath. This exercise can only be
  done for a minute or two at a time, because it
  depends on limited stores of glycogens (sugars)
  stored in the muscles, which are rapidly
  depleted, resulting in intense muscle fatigue.
• Examples
• Weightlifting
• Sprints

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Other types of physical activity

• Aerobic physical activities include
• Walking
• Hiking
• Gardening/yard work
• Dancing
• Anaerobic physical activities include
• Swimming laps
• Aerobics
• Heavy yard work, such as chopping wood
• Basketball (competitive)

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Nutrition

• A guide to a HEALTHIER YOU!

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Why eat healthy?

• Eating healthy will
• Help prevent harmful diseases and illness that
  keep you from doing the things you love
• Assist you in meeting your daily nutrition needs
• Give you energy to keep going and reduce stress
• Help you sleep better
• Maintain a healthy weight for a lifetime!

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Healthier Options for you

• What happens when our options, like fuel or green
  spaces, run out?
• Each time you buy something, do you ever ask
  yourself Do I really need this? (if the answer
  is ever no, put it back)
• How do you get to school or run errands? Can you
  share a ride?
• Spend more time with friends. Play more. Buy
  less. Make music. The best things in life are
  free!
• and the environment.

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Think Globally, Eat Locally!

• Tips for eating locally
• Shop at your local Farmers Market
• Challenge yourself to make a meal from locally
  grown food
• Go with friends and family to see what local or
  organic foods you can find in markets or grocery
  stores
• Buying locally less pollution in our
  environment and more for local businesses.
• Eat localgrow local

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The Food Pyramid
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- Understanding the Food Pyramid GRAINS!!

• How much WHOLE grains should you eat per day?
  6-11 servings
• What is a WHOLE grain?
• Ex. Any food made from wheat, rice, oats,
  cornmeal, barley or another cereal grain is a
  grain product. Bread, pasta, oatmeal, breakfast
  cereals, and grits are examples of grain
  products.
• Refined grains have been milled, a process that
  removes the bran and germ.
• Ex. crackers, pasta, corn tortillas, white bread,
  white rice
• Consuming foods rich in fiber, such as whole
  grains, as part of a healthy diet, reduces the
  risk of coronary heart disease.
• Grains are important sources of many nutrients,
  including dietary fiber, several B vitamins
  (thiamin, riboflavin, niacin, and folate), and
  minerals (iron, magnesium, and selenium).

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- Understanding the Food Pyramid VEGETABLES!!

• Dark Green and Orange Veggies are best!
• You should be eating 3-5 servings of veggies a
  day.
• Eating a diet rich in fruits and vegetables as
  part of an overall healthy diet may reduce risk
  for stroke and perhaps other cardiovascular
  (heart) diseases.
• Buy canned vegetables labeled no salt added. If
  you want to add a little salt it will likely be
  less than the amount in the regular canned
  product.

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- Understanding the Food Pyramid FRUITS!!

• Eat a variety!
• A whole apple is always better than apple juice
  less sugar and more important nutrients.
• YOU should eat 2-4 servings of fruit per day.
• Most fruits are naturally low in fat, sodium, and
  calories. None have cholesterol.
• Vitamin C is important for growth and repair of
  all body tissues, helps heal cuts and wounds, and
  keeps teeth and gums healthy.

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- Understanding the Food Pyramid DAIRY!!

• Milk group choices should be fat-free or low-fat.
  
• Check the label products made from milk dont
  always retain their calcium, and calcium is most
  important nutrient of this group!
• YOU should have 3 servings of dairy per day.
• The intake of milk products is especially
  important to bone health during childhood and
  adolescence, when bone mass is being built.
• If you cant drink milk to get the calcium you
  need, try eating more foods rich in calcium, like
  soybeans, leafy greens or fish (even canned
  works!).

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- Understanding the Food Pyramid MEAT!!

• Use variety add fish, nuts, and beans to your
  diet.
• Always choose lean or low fat options.
• YOU should eat 3-5 servings per day.
• Proteins function as building blocks for bones,
  muscles, cartilage, skin, and blood. They are
  also building blocks for enzymes, hormones, and
  vitamins.
• B vitamins found in this food group serve a
  variety of functions in the body. They help the
  body release energy, play a vital role in the
  function of the nervous system, aid in the
  formation of red blood cells, and help build
  tissues.
• Iron is used to carry oxygen in the blood.

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Tips for Vegetarians

• Build meals around protein sources that are
  naturally low in fat, such as beans, lentils, and
  rice. Dont overload meals with high-fat cheeses
  to replace the meat.
• Sources of protein for vegetarians include beans,
  nuts, nut butters, peas, and soy products (tofu,
  tempeh, veggie burgers).
• Iron sources for vegetarians include
  iron-fortified breakfast cereals, spinach, kidney
  beans, black-eyed peas, lentils, turnip greens,
  molasses, whole wheat breads, peas, and some
  dried fruits.

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- Understanding the Food Pyramid OILS!!

• Oils are fats that are liquid at room
  temperature, like the vegetable oils used in
  cooking.
• Oils come from many different plants and from
  fish.
• Common oils include canola, corn, olive,
  sunflower, and soybean.
• A number of foods that are naturally high in oils
  are avocados, nuts, olives and some fish.
• Oils from plant sources do not contain any
  cholesterol.
• YOU should not consume more than 5 teaspoons of
  oil per day.
• Most of the fats you eat should be
  polyunsaturated (PUFA) or monounsaturated (MUFA)
  fats.
• PUFAs contain some fatty acids that are necessary
  for healthcalled essential fatty acids.

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- Understanding the Food Pyramid SUGARS!!

• You need a certain number of calories to keep
  your body functioning and provide energy for
  physical activities.
• Depending on the foods you choose, you may be
  able to spend more calories than the amount
  required to meet your nutrient needs like candy
  and sweet cereal.
• An ACTIVE YOU can consume up to 500 calories of
  sweets, but an UNACTIVE YOU can only consume up
  to 210 calories per day.

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Social Duty Making a Change!

• How can you incorporate the core values into a
  making a HEALTHIER YOU?
• Courage
• Discipline
• Wisdom
• Integrity
• Compassion

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The TRUTH about Drugs and Alcohol
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An Unhealthy YOU

• We all know that that drugs and alcohol are bad
  for our systemsbut did YOU know
• Both are addictive, meaning once you are hooked,
  you WILL have trouble stopping when you want to.
• While they might make you feel good for a short
  time, those feelings wear off and only more drugs
  will help you feel better.
• If youre on drugs/alcohol, you cannot drive a
  car, play sports, pay attention in school, carry
  on normal conversations with friends, etc.

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Effects of Alcohol

• One of the oldest and most commonly used drugs in
  the world is alcohol. It is a depressant
  (meaning it makes you feel down or depressed)
  that alters perceptions, emotions, and senses.
• How It's Used Alcohol is a liquid that someone
  drinks.
• Effects Dangers
• Alcohol first acts as a stimulant, meaning it
  makes you have energy and feel happy, but over
  time it makes people feel relaxed and sleepy.
• High amounts of alcohol seriously affect judgment
  and coordination. Drinkers may have slurred
  speech, confusion, depression, short-term memory
  loss, and slow reaction times.
• Large volumes of alcohol drunk in a short period
  of time may cause alcohol poisoning, which is
  usually fatal.

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Effects of Drugs

• There are many types of drugs
• Uppers
• Downers
• Hallucinogenic

• Prescription
• Inhalants
• Nicotine

• One thing they all have in common they are
  addictive and can be fatal.
• All do different things to your body, have many
  nicknames, and more often then not, they are made
  with substances you could find under the hood of
  a car or products that make poison.
• Do you want that put in to your body?

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Signs of an Addiction

• relying on drugs or alcohol to have fun, forget
  problems, or relax
• having blackouts
• drinking or using drugs while alone
• withdrawing or keeping secrets from friends or
  family
• losing interest in activities that used to be
  important
• performing differently in school (such as grades
  dropping and frequent absences)
• lying, stealing, or selling stuff to get money
  for drugs or alcohol

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How can YOU help?

• Facing and accepting that you have a problem is a
  tough realization. Not all people will be able
  and willing to listen to your concern.
• Talk to someone an adult you trust, teacher,
  counselor, your Sherpa.
• You can call the drug/alcohol HELP hotline
• The Alcohol and Drug Information hotline is (800)
  729-6686.