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Creating Healthy Lifestyles and Preventing Childhood Obesity

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Title: Creating Healthy Lifestyles and Preventing Childhood Obesity


1
Creating Healthy Lifestyles and Preventing
Childhood Obesity
  • Jamelynn Evans, LCSW
  • Exercise Physiologist

2
Outline
  • Background Information
  • Introduction
  • Purpose
  • Exercise
  • Nutrition
  • Hydration
  • Sleep
  • Stress Management
  • Mythbusters

3
Background Information
  • How to use this presentation
  • You do not have to view this presentation all at
    once. In fact, it might be best to break it
    upas long as you are going to come back to it.
  • Although this presentation is designed with
    information to help your child with creating a
    healthy lifestyle, some of the information may
    seem like it is intended for you, the parent or
    guardian. That is because it is.
  • Before beginning an exercise program, always be
    sure to talk with your doctor about
    recommendations and limitations.

4
Introduction
  • As we are all well aware, childhood obesity is on
    the rise.
  • Childhood obesity does not simply stand for
    children who are overweight
  • A child who appears thin can end up suffering
    from adverse health reactions due to poor
    nutrition or a sedentary lifestyle just as much
    as a child who appears overweight.
  • So what can we do to help?
  • We can all take an active roll in preventing
    childhood obesity by taking the time to educate
    ourselves.

5
Purpose
  • This presentation is designed to give you
    knowledge and tools to help in the fight against
    childhood obesity, as well as to simply help you
    and your family achieve a healthy lifestyle.
  • There is a lot of information provided here
    however, the information has been broken down
    with the hope that it will be easy to follow and
    understand.

6
Creating a Healthy Lifestyle
7
What is a healthy lifestyle?
  • A healthy lifestyle may have different meanings
    for different people. For many, it means living
    life in a way that creates physical, mental, and
    emotional well-being.

8
How to Achieve a Healthy Lifestyle
  • Find time to exercise
  • Make healthy food choices
  • Get enough sleep
  • Manage your stress
  • and find time for fun!

9
Building a healthy lifestyle involves both
choices and actions. A healthier lifestyle can
be accomplished with the choices and actions that
you make each day.
10
How can you help your children, friends, family,
neighbors, community, and others to create a
healthy lifestyle?
11
Modeling, Modeling, Modeling,Modeling, Modeling,
Modeling
  • Have you ever noticed your kids copying what you
    do or say?
  • Kids observe everything their parents do.
  • Your kids watch your eating exercise habits
    more than you think.
  • Because of this, it is essential that you be a
    role model for healthy eating and exercise!
  • In case it is still unclear, modeling a healthy
    lifestyle is one of the most important factors!

12
Exercise
13
Exercise
  • Believe it or notexercise can be a fun activity.
  • Many people think that they must be dripping in
    sweat and completely out of breath to be getting
    in a workout however, this is not true.
  • Exercise is basically as easy as. just get
    moving!
  • Being consistent with exercise is what is most
    important. Keeping that in mind however, some
    exercise is always better than none. So, even if
    you have not been consistent, a ten minute walk
    one day is still much better than choosing not to
    move.

14
Physical Activity
  • Physical Activity Suggestions
  • It is recommended (by the Surgeon General) that
    adolescents accumulate at least 60 minutes of
    moderate physical activity most days of the week.
    Even greater amounts of physical activity may be
    necessary for the prevention of weight gain, for
    weight loss, or for sustaining weight loss.
  • A physical activity program should include
    cardiovascular exercise, strength training,
    flexibility

15
What should a Physical Activity Program include?
  • Cardiovascular Exercise
  • Strength Training
  • Flexibility Training

16
What is Cardiovascular Activity?
  • Cardiovascular Exercise also known as, aerobic
    exercise, can be thought of as any type of
    exercise that increases the work of the heart and
    lungs and sustained for a certain period of time.
    Cardiovascular exercise makes your muscles use
    oxygen more efficiently and strengthens your
    heart and lungs.
  • Examples walking, running, swimming

17
Benefits of Cardiovascular Exercise
  • Exercise can
  • Be fun!
  • Improve mood
  • Increase self-esteem
  • Strengthen your heart
  • Boost energy levels
  • Help you sleep better
  • Improve mental focus
  • Increase strength and endurance
  • Reduce depression
  • Decrease stress
  • Enhance coordination and balance
  • Improve posture
  • Improve digestion
  • Help with weight loss or weight control
  • Help prevent or manage blood pressure,
    cholesterol, diabetes, osteoporosis, cancer, and
    other diseases.
  • These are just a few of the many benefits of
    exercise.

18
Cardiovascular Exercise Precautions
  • Start your exercise session with a warm-up (easy
    exercise), and finish your session with a
    cool-down (easy exercise)
  • Wear appropriate clothing and shoes
  • Start slowly and progress gradually
  • Know your own personal limits listen to your
    body
  • Exercise when you are feeling well
  • Stop exercising if you do not feel well

19
What is Strength Training?
  • Strength training involves using your muscles to
    work against some type of resistance. This
    resistance may be in the form of free weights,
    weight machines, your own body weight, resistance
    bands, and many more.

20
Benefits of Strength Training
  • Better Posture
  • Injury Prevention
  • Strengthens Bones
  • Increased Metabolic Rate this causes the body
    to burn more calories throughout the day
  • Increased Muscle Strength, Power, and Endurance
  • Improved Balance, Flexibility, Mobility and
    Stability
  • Enhanced Performance in Sports or Exercise
  • Improved Self-Esteem
  • Increased Self-Confidence

21
Strength Training Precautions
  • Warm up properly
  • Wear protective gear for hands/feet
  • Start slowly progress wisely
  • Understand each exercise
  • If you are unsure, ask someone who knows!
  • Use proper form/technique
  • Use proper breathing
  • Include all major muscle groups
  • Use a spotter when necessary
  • Be sure that spotter knows what to do
  • Stretch after your workout
  • Avoid lifting the same muscle groups on
    consecutive days
  • Dont forget to focus on your core!

22
What is Flexibility?
  • Flexibility training stretches and elongates
    muscles.
  • Flexibility training includes stretching
    exercises for the purpose of increasing a
    persons range of motion.

23
Benefits of Flexibility Training
  • Flexibility exercises help stretch muscles,
    protect against injury and allow the maximum
    range of motion for joints.
  • The benefits of greater flexibility include not
    only physical improvements, but can also help
    with stress reduction and the promotion of a
    greater sense of well-being.

24
Flexibility Training Precautions
  • Prior to flexibility training (stretching), a
    warm up should be performed at a low intensity
    for 5-10 minutes.
  • This increases the blood flow to muscles,
    increasing elasticity in the muscles once they
    are warmed up, and therefore decreasing the risk
    of injury.
  • Stretch after warming up the muscles and joints.
  • Stretch slowly and smoothly only to the point of
    mild discomfort avoid bouncing.
  • Focus attention on the muscle being stretched
    try to limit movement in other body parts.
  • Never stretch through pain.
  • Always maintain normal breathing throughout each
    stretch.

25
American College of Sports Medicine (ACSM)
Guidelines for Flexibility Training
  • Activities Perform a general stretching routine
    following exercises that have warmed-up the body,
    targeting the major muscle and/or joint/tendon
    groups using static (non-bouncing) techniques.
  • Frequency At least 3 days per week
  • Intensity Slowly stretching to a position of
    mild discomfort
  • Duration Hold stretch for at least 10 seconds,
    working up to 30 seconds
  • Repetitions Perform each stretch 3-5 times

26
Exercise is not always easy. Here are some
tools to help you along the way. Keep in mind,
tools do not work if you do not use them.
Example A vacuum does not clean a rug if you do
not pick it up, turn it on, and use it, right?
Well, the same is true with the following tools.
27
Tools to Useif you do not use them, they will
not help you
  • Start now make better habits for life
  • Avoid looking for an overnight change
  • Try something new
  • Set a goal to include one new activity, food,
    meal, or recipe each week
  • Discover new favorites to incorporate into your
    exercise routine menu
  • Take the time to try new activities foods
  • Make Exercise a Priority / Daily Routine
  • Schedule your exercise into your day
  • You would not miss a doctors appointment if it
    meant costing you 100 right? Your exercise
    session each day is invaluable, be sure to fit it
    in.
  • When you fit your exercise in, you will feel
    better, you will have more patience for your
    loved ones, you will be more productive at
    work/school, and so on
  • Limit TV Time mysteriously we often find time
    for TV, but can never find time for exercise
  • Set Goals Make a Plan

28
Exercise Ideas
  • Take a nature hike
  • Go to a park / playground
  • Go to a local/public swimming pool
  • Play hide seek (outside)
  • Play catch
  • Incorporate physical activity into chores
  • Family membership to a local gym Relay races
  • Scavenger hunt
  • Yoga
  • Strength training
  • Running / jogging
  • Walking
  • Bicycling
  • Rollerblading
  • Go to the batting cages
  • Go bowling
  • Skating
  • Basketball
  • Baseball
  • Football
  • Karate
  • Enroll kids in exercise classes
  • Join a sports team
  • Horseback riding
  • Walk the dog
  • Table tennis
  • Air hockey
  • Nerf basketball (indoors)
  • Exercise videos
  • Video games (Wii)
  • Kayak
  • Skateboarding
  • Freeze dance

29
Helping Your Kids to Effectively Exercise
  • It is never too late to teach your kids about
    creating a healthy lifestyle
  • First, do it yourself! Show them how important
    it is by finding time to fit in your own exercise
    routine.
  • Next, spend time with your child
  • Be attentive children value their parents
    encouragement and attention
  • Find out what your child likes and dislikes
  • Find out your childs strengths and weaknesses
  • Brainstorm, write things down that you might both
    like to try
  • Come up with a list of incentives (i.e. at the
    end of the week, six days of exercise might mean
    a trip to the nail salon with mom)
  • Incentives should be individualized and specific
    to your childs interests.
  • Incentives do not have to mean spending moneyyou
    may find that one of the biggest rewards is for
    your child to spend quality time with mom or dad.
  • Be creative with your incentives
  • Use positive reinforcement always encourage
    your child and let them know when they are doing
    a good job, this can be one of the most effective
    ways to keep them going
  • Formulate an exercise plan (to be discussed
    soon)
  • Set goals (set short and long term goals)
  • Download handouts for formulating an exercise
    plan and calendars to track your workout goals.

30
The Benefits of Formulating an Exercise Plan
  • Formulating an exercise plan
  • allows you to set goals to work toward.
  • provides encouragement for you to be able to look
    back and see your progress.
  • will help to keep you accountable to do the
    things you have committed to do.
  • will become the basis for rewarding yourself when
    you accomplish the goals that you set into your
    workout plan.

31
Formulating an Exercise Plan
  • Utilize calendars other tools to create and
    implement your plan
  • Set short long term goals
  • Short term goals are goals that you will achieve
    in the near future (i.e. in one week, one month,
    etc.)
  • Example For the next two weeks, I will exercise
    2 times per week.
  • Example By the end of this month, I would like
    to be able to walk 3 miles, and I will slowly
    increase the amount I walk until I reach this
    goal.
  • Long term goals are goals that you will achieve
    over a longer period of time (i.e. after 3
    months, or after one year)
  • Example For the next three months, I will
    gradually increase the number of days per week
    that I exercise.
  • Example Six months from now, I would like to
    finish a 3 mile road race.
  • Goals should be specific to your own interests.
  • Goals should be realistic and attainable.
  • Do your best to include cardiovascular, strength,
    flexibility training into your exercise plan.

32
Helpful Instructions for Formulating an Exercise
Plan
  • Try to choose about three short and long term
    goals.
  • Do your best to include cardiovascular, strength,
    and flexibility training.
  • Be sure to set realistic and attainable goals.
  • Put your Exercise Plan Worksheet in a place where
    you can review it often.
  • Be sure to review your goals set a date to
    review your Exercise Plan the date you choose
    should give you enough time to start achieving
    some goals, but it should not be so long that you
    forget about them.
  • Create a new worksheet when some goals have been
    attained or when goals change. Your new
    worksheet may have the same long term goal with
    different short term goals.

33
Example for Formulating an Exercise Plan
34
A calendar can be a helpful part of a workout
plan.
35
Example of a Calendar to Utilize for Tracking
Fitness Goals
Activity Calendar Activity Calendar Activity Calendar Activity Calendar Activity Calendar Activity Calendar Activity Calendar
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
                        
                    
                    
                    
                    
36
Instructions for using your calendar
  • 1. Be creative have fun!
  • 2. Print out your calendar and fill in the dates.
  • 3. Decorate your calendar if you would like.
  • 4. Figure out what works best for you
  • having your workouts pre-set in the calendar and
    checking them off as you go.
  • writing your workouts in after each day of
    exercise.
  • 5. Check off each day you exercise with a pen or
    marker or find some stickers to keep track of
    your workouts.

37
WHAT COMMUNITIES CAN DO According to the
Center for Disease Control (www.cdc.gov)
  • Provide quality, preferably daily, K-12 physical
    education classes and hire physical education
    specialists to teach them.
  • Create opportunities for physical activities that
    are enjoyable, that promote adolescents' and
    young adults' confidence in their ability to be
    physically active, and that involve friends,
    peers, and parents.
  • Provide appropriate physically active role models
    for youths.
  • Provide access to school buildings and community
    facilities that enable safe participation in
    physical activity.
  • Provide a range of extracurricular programs in
    schools and community recreation centers to meet
    the needs and interests of specific adolescent
    and young adult populations, such as racial and
    ethnic minority groups, females, persons with
    disabilities, and low-income groups.
  • Encourage health care providers to talk routinely
    to adolescents and young adults about the
    importance of incorporating physical activity
    into their lives.

38
School Fitness Programs
  • Children should be learning how to create a
    healthy lifestyle, since this information can be
    used for life.
  • School fitness programs should include training
    and information about cardiovascular exercise,
    strength training, flexibility training, and
    nutrition.
  • These programs are missing from most schools.
  • What can you do to help?
  • Contact your legislature.

39
Nutrition
40
Basic Nutrition Information
  • Label Reading
  • Fats, Carbohydrates, Proteins
  • Healthy Eating Tips

41
Label Reading
  • Familiarize yourself with labels knowing this
    information will be helpful for life

42
Label Reading
  • Serving Size
  • Servings per Container or Package
  • Calories and Calories From Fat
  • Percent Daily Value
  • Total Fat
  • Cholesterol and Sodium
  • Total Carbohydrate
  • Protein

43
Label Reading
?
?
  • Serving size - A certain amount of food, such
    as 1 cup of cereal, two cookies, or five pretzels
    that is specific to the nutrition information
    provided in the label. Looking at the label to
    the right, the serving size is 1 cup, which means
    that all the information following (calories,
    total fat, cholesterol, etc.) is specific to 1
    cup of whatever type of food the label happens to
    represent.
  • Servings per container the number of helpings
    per package
  • Percent Daily Value percentages that are based
    on recommended daily intakes the amount of
    nutrients a person should get each day.
  • Cholesterol Sodium The label tells you how
    much cholesterol and sodium (salt) are in a
    single serving of the food. They are included on
    the label because some people should limit the
    amount of cholesterol and salt they have in their
    diets.

?
44
Quiz Question
  • How many calories make 1 pound of weight?
  • 3,500 calories add up to about 1 pound
  • If you eat 3,500 calories more than your body
    needs, you will put on about 1 pound. If you use
    up 3,500 calories more than you eat, you will
    lose about 1 pound in weight.

45
Calories
  • 3,500 calories 1 lb.
  • 7,000 calories 2 lbs.
  • Weight loss should not be greater than 2 lbs. per
    week
  • Weight loss gt 2 lbs. means that more than 1000
    calories are restricted per dayand this greater
    restriction is likely to slow down ones
    metabolism

46
Weight Gain vs. Weight Loss
  • Consuming more food/calories than is required in
    a day excess calories are converted to fat for
    storage.
  • Energy stored (fat) Energy In Energy used
  • Consuming less food/calories than is required
    body fat is converted to energy for the needed
    calories.
  • Weight loss eating fewer calories per day
    and/or exercising so that your body needs more
    energy and uses up more calories.

47
Gram-Calorie Equivalents
  • At the bottom of most nutrition labels you will
    find the gram-calorie equivalents for fats,
    carbohydrates, and protein.
  • 1 Fat gram 9 calories
  • 1 Carbohydrate gram 4 calories
  • 1 Protein gram 4 calories

48
Fats, Carbohydrates, Proteins
49
Examples of good fats vs. bad fats
  • Good Fats
  • Foods high in mono-unsaturated fats
  • olive oil
  • avocado
  • nuts (macadamia, peanuts, almonds, pecans,
    pistachios)
  • Peanut butter
  • Bad Fats
  • Foods high in saturated fats include 
  • animal products such as butter, cheese, and cream
  • coconut, palm, and palm kernel oils.
  • Sweets ice cream, cookies, cakes, etc.
  • Although these are good fats, be careful with
    portion sizes! Fats are dense in calories.
  • Typical Serving Sizes of Fats
  • Oils (olive, canola, peanut, sesame) 1
    tablespoon
  • Flax seeds 2 tablespoons 
  • Avocado  1/2 avocado
  • Nuts (almond, cashews, walnuts) 2 tablespoons

50
Carbohydrates Simple vs. Complex
  • Carbohydrates provide most of the energy needed
    in our daily lives, both for normal body
    functions such as heartbeat, breathing and
    digestion and for exercise.
  • Simple carbohydrates are digested quickly
    contain refined sugars and few essential vitamins
    and minerals.
  • Examples fruit juice, milk, white bread, yogurt,
    honey, candy and sugar
  • Complex carbohydrates - take longer to digest and
    are usually packed with fiber, vitamins and
    minerals.
  • Examples whole wheat breads, healthy cereals,
    whole wheat pasta, vegetables

Its best to choose most of your carbohydrates
from complex carbs!
51
Protein
  • Good protein choices
  • Chicken Breast
  • Turkey
  • Tuna
  • Salmon
  • Eggs
  • Milk
  • Cottage cheese
  • Almonds, peanuts, cashews
  • Peanut butter
  • Yogurt

52
Healthy Eating Tips
53
Improving Your Childs Eating Habits
  • You may face resistance from your child if you
    try make many immediate changes to their eating
    habits.
  • A good option is to slowly start to make changes
    to incorporate healthy eating and exercise.
  • Example Add one new healthy meal per week.
  • Example One week you may want to start to
    decrease the number of nights that dessert is
    offered. Dessert could be offered once or twice
    per week. Or, start to incorporate healthy
    desserts, such as yogurt with fruit.

54
The Basics
  • You should eat to fuel your body and to get
    energy. Avoid eating for emotional reasons (i.e.
    happy, bored, stressed).
  • If you find yourself eating for emotional
    reasons, try to target what emotion it is, and
    then try to devise a plan for stopping this. For
    example if you know you eat when you are
    stressed, try to work on your time management or
    other stress reduction techniques that will help
    you.
  • Eat throughout the day.
  • This keeps your metabolism moving (just as long
    as you are not eating too much). If you are used
    to eating one or two really big meals per day,
    try to eat more often, but remember to reduce the
    size of your meals.
  • Be a Smart Snacker.
  • Choose healthy snacks.
  • A snack is not a meal it should be just enough
    to hold you over until your next meal.
  • Keep a healthy fridge cupboard.
  • Avoid shopping when you are hungry do not buy
    the foods that you know you or your child cannot
    avoid.
  • Cut up fruits veggies ASAP so that they are
    available as healthy snacks.

55
Daily Choices
  • Breakfast is the most important meal of the day,
    dont skip it!
  • Be sure to eat all three meals
  • Breakfast, Lunch, Dinner
  • Healthy Snacks are important to get you through
    to each meal
  • Dont skip meals or snacks, this will cause you
    to be hungry, and you will most likely end up
    overeating.
  • Skipping meals can also slow your metabolism.
  • Avoid having desserts daily

56
Making Better Choices
  • Advocate for yourself, and start making better
    choices
  • Making better choices is not easy, try to get
    your friends/family involved, its a benefit to
    everyone
  • Think of your food as fuel for your body
  • Avoid making better poor choices
  • Example Some people choose to fill up on non-fat
    low-fat sweets and junk food, rather than
    filling up on fruits and veggies.

57
More Helpful Tips
  • Familiarize yourself with labels
  • Knowing this information will be helpful for life
  • Choose foods with good fats
  • Dont eliminate fats fats are a must in your
    daily food intake, however, be aware of where
    your fats come from
  • Choose the good fats - unsaturated fats
  • Stay away from the bad fats saturated fats
    trans fats
  • Just be careful because these foods are high in
    calories, so watch your portions
  • Prepare your breakfast/lunch the night before
  • Try not to use lunchtime for trying something new
  • If you dont like your new food, you might not
    have another option, and might be hungry for the
    rest of the day
  • Bring your own lunch, so that you know exactly
    what you are getting

58
Ideas for Fitting in More Fruits Veggies
  • Begin the day with fruit or fruit juice
  • Read labels to make sure the product is 100
    fruit juice, and steer clear of fruit drinks that
    are mostly sugar and water
  • Slice fruit into your cereal, oatmeal, yogurt
  • Pack a snack from the produce aisle
  • Include a bag of crunchy carrots, grapes, an
    apple, banana, or a package of dried fruit
  • Put it in plain view
  • Make good choices convenient, make poor choices
    scarce
  • Keep healthy options in plain view i.e.. Bowl
    of fruit, pre-cut veggies in refrigerator

59
More Fruits Veggies
  • Pair produce with something you love
  • Broccoli w/ ketchup, fruit w/ yogurt
  • Use canned/frozen fruits veggies
  • Can save time
  • Include at least one /fruit vegetable at lunch
    (or at each meal would be best!)
  • Make it easy on yourself
  • Microwave frozen veggies
  • Buy pre-cut fruits/veggies, or those that dont
    take much preparation
  • Add fruit to your desert

60
Smart Snacking
  • Smart snacking can help keep you going until your
    next meal.
  • Be prepared with healthy snacks.
  • Watch your portions.
  • Snacks should not be the size of your meals, they
    should be smaller amounts of food. Eat just
    enough to satisfy your hunger.
  • Here are some examples of healthy snacks (in
    moderation of course)
  • whole-grain crackers, cereal bars, raw veggies,
    fruits, cheese slices or cubes, yogurt, milk,
    nuts, peanut butter, hard boiled egg

61
Shopping Quick Tips
  • Ask your family to get involved
  • Ask the shopper in your family not to bring
    home unhealthy foods
  • Help the shopper to make better choices talk
    about what things to buy
  • Get the whole family involved in creating a
    weekly grocery list
  • Avoid food shopping when you are hungry
  • Shop the perimeter of the grocery store
  • You should be able to find just about everything
    you need in the perimeter of the store, go into
    the aisles only sparingly!

62
Ideas for Healthy Dining Out
  • When ordering, ask for half to go
  • No matter where youre eating, practice eating
    smaller portions
  • Go to places where you can order healthy, low-fat
    meals
  • Ask for substitutes substitute high fat items
    like French fries for a baked potato or a side
    salad
  • Ask for salad dressing on the side, and then use
    sparingly
  • Eat a light snack 30 minutes or so before your
    meal if you are waiting for others so that you
    are not starving
  • Avoid buffets, and all-you-can-eat specials

63
Other Important Topics
  • Water
  • Sleep
  • Stress Management
  • Fun

64
Why Drink Water?
  • Water is our most important nutrient. Without
    it, our bodies would stop working properly.
  • Water makes up more than half of your body
    weight.
  • The body has many important jobs that require
    water
  • Blood, which contains a lot of water, carries
    oxygen to all the cells of the body.
  • Each cell in your body depends on water to
    function normally.
  • Drinking water regularly will keep the brain
    functioning properly.
  • Water helps to digest your food and get rid of
    waste.
  • Drinking plenty of water is essential to maintain
    a good digestion which in turn keep your
    metabolism going.
  • Water helps regulate body temperature, especially
    during exercise. During exercise, you lose water
    through your breath and by sweating. As the sweat
    evaporates, your body cools.
  • Dehydration, due to not drinking enough water,
    can be a key element in causing headaches,
    migraines, and fatigue.
  • Do not wait until you are thirsty to drink water,
    being thirsty is usually a sign that you are
    already somewhat dehydrated.

65
Drink up!
  • Your body gets water from drinking water,
    drinking other fluids, and eating food. Yes,
    thats right, water is found in your food as
    well.
  • Try drinking some water throughout the entire
    day.
  • Try to get into the habit of carrying water with
    you wherever you go.
  • Drink extra water when it is warmer outside and
    when you are exercising.
  • Drink water before, during, and after exercise.
  • Add lemon or just a splash of juice to your water
    to give it a little flavor without the sugars and
    calories.

66
Importance of Sleep
  • Sleep is essential for a persons health and
    wellbeing
  • Sleep deprivation is sometimes associated with
    fatigue, clumsiness, weight gain, decreased
    performance, injuries, chronic diseases, mental
    illnesses, poor quality of life and well-being,
    increased health care costs, and memory and
    cognitive impairments, obesity, depression.

67
How can we get more sleep?
  • Exercise daily
  • Keep a regular sleep/wake schedule
  • Develop a regular bed time and go to bed at the
    same time each night
  • Avoid caffeine, alcohol, and food close to
    bedtime
  • Minimize noise, light and other disruptions where
    you sleep
  • Turn the TV off and go to bed earlier!

68
Managing Stress
  • We all have stress.
  • Sowe must figure out the best way to manage our
    stress.
  • Stress is not always bad, some types of stress
    are good.
  • Identify where stress comes from in your life.
  • Next, figure out how you cope with stress
  • Keeping a journal may help you figure out your
    stresses and your coping strategies.
  • (See next slide) ?

69
How do you cope with your stress?
  • Do you use positive coping strategies?
  • Exercise
  • Meditate
  • Breathe
  • Find time for yourself
  • Talk to someone
  • Get plenty of sleep
  • Find time for fun
  • Listen to music
  • Do you use negative coping strategies?
  • Procrastinating
  • Smoking or drinking
  • Overeating / under-eating
  • Watching too much TV    
  • Sleeping too much
  • Filling all your time to avoid facing problems
  • Taking it out on others

70
Managing Stress
  • If you noticed that you used many negative coping
    strategies, find some new positive strategies
    that you can start using instead.
  • Avoid unnecessary stress
  • Accept the things you cannot change
  • Again, utilize positive coping strategies!
  • Be positive!

71
Have Fun!
  • Find time for laughter fun!
  • Figure out what you enjoy and find time for
    whatever that may be.

72
Mythbusters True or False
  • If you stop strength training, muscle turns to
    fat.
  • False muscle does not turn into fat or visa
    versa. However, if you stop strength training,
    you will slowly lose muscle, and you may start to
    gain weight if you are eating too much and not
    exercising.
  • In order to burn fat and lose weight I must work
    in the fat burning zone by decreasing my pace.
  • False as long as you are exercising, you are
    burning calories, which will help you lose weight
    (as long as you keep your nutrition in check).
  • I have to exercise until I am out of breath in
    order to condition myself and lose weight.
  • False you do not have to be out of breath, you
    just have to get out there and move! A moderate
    walk while able to talk with a friend is
    sufficient.
  • Abdominal crunches will help me flatten my
    stomach.
  • False Unfortunately, people do not get to
    choose where they will lose weight. If you have
    extra weight coving your stomach, your best bet
    for a flatter stomach is to increase your
    exercise and watch your nutrition.
  • Thin people are fit and have low body fat levels.
  • False
  • You can never get too much exercise.
  • False

73
Mythbusters
  • Any type of wheat bread is a healthy choice.
  • False - Check the ingredients. The first
    ingredient should say 100 Stone Ground or
    100 Whole Wheat. Avoid breads when the first
    ingredient is something like unbleached
    These breads are processed and are not as
    healthy.
  • If the label says all natural it must be
    healthy.
  • False - The phrase all natural can mean just
    about anything, and does not necessarily mean
    that a product is healthy.
  • Splenda (and other artificial sweeteners) are
    healthier than sugar.
  • False - These sweeteners may have zero calories
    however, they are not healthy and they are not
    safe.

74
Quiz Question
  • Which one has the most calories?

75
The answer is
  • Although the trailmix is a healthy snack, it is
    higher in calories, so watch your servings!

76
Reminder
  • Continue to educate yourself and your family.
  • Think more about the choices you are making.
  • If you have further questions, there is no better
    time to ask..ask now!
  • Seek out the answers. You are preparing
    yourself, as well as those around you, for a
    future with a healthier lifestyle.
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