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 – 5 - 8 times a day – Every 2 - 3 hours Combine complex carbohydrates with protein or a good fat source
#4: MORE FRUITS & VEGGIES 5 – 9 Servings Every Day! 2 – 3 Raw Servings a Day – Enzymes help convert food to usable energy
#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
#2 – Be Careful When Dining Out Be Prepared “Eat this, Not that” – www. eatthisnotthatbook. com Healthy Tips – Dining out & Fast Food
Dining Out & Fast Food Check websites for menus & nutrition info DO NOT leave the house hungry Make healthy choice & put menu down Order first
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
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
#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
Portion Distortion! Food Portions have changed A LOT in the past 20 years…
Portion Control Value Meals Super Size Kids Meal Share with someone
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.
Wallet to Waistline Quarter Pounder with Cheese No Value Meal – Small fries – Small coke – 8 cents more – 890 calories Large Value Meal – Large fries – Large coke – 8 cents less – 1380 calories
1950’s at Mc. Donald’s Burger, Fries, Coke = 590 calories Today, Super Sized meal = 1000 MORE
Wallet to Waistline Minibon to Classic Cinnabon – 24% cost increase – 143% more calories – 75% daily saturated fat Calories Fat Minibon 300 11 g Cinnabon 730 24 g
Wallet to Waistline 7 Eleven’s Gulp to Double Gulp – 42% cost increase (37 cents) – 320% more calories (550 calories) Size Sugar Calories Gulp 20 oz 18 t, 72 g 250 Big Gulp 32 oz 29 t, 116 g 400 Super Big Gulp 44 oz 40 t, 160 g 550 Double Gulp 64 oz 59 t, 236 g 800
How many calories are in today’s Coffee? 45 Calories ? ? ? Calories Mocha with steamed whole milk and syrup 8 ounces 100 calories 350 calories 450 calories
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
How many calories are in today’s Pizza? 500 Calories 1200 calories ? ? ? Calories 850 calories 1000 calories
That’s 350 MORE calories than 20 years ago! n How long you will have to play golf (walking & carrying clubs) to burn the extra 350 calories? 30 minutes 1 hour 30 minutes
How many calories are in a tub of popcorn? 270 Calories ? ? ? Calories 5 cups 520 calories 820 calories 630 calories
That’s 360 MORE calories than 20 years ago! n 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
Take Care of Yourself MOVE MORE TIPS!
Physical Activity The single most significant factor contributing to your health! Increase Activities of Daily Living Exercise!
#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
#2: INCREASE DAILY ACTIVITY
#1 – Build Your Own Fitness Plan Cardiovascular Conditioning Muscular Strength Muscular Endurance Muscle Flexibility & Joint Mobility Body Composition
Create Your Plan Goals Resources Approach Logistics Program
FITT Formula Frequency Intensity Time Type
Aerobic Frequency 3 – 5 days/wk – 6 – 7 days/wk for weight loss Begin with 3 x/wk – no more than 2 days between sessions Work up to 5 – 6 x/wk Allow 1 – 2 days/wk off
Aerobic Intensity 60 – 85% maximum heart rate Target Heart Rate RPE Scale Talk Test
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
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
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
Resistance Frequency 2 – 3 nonconsecutive days for each muscle group 1 day/wk may be enough to maintain strength, but will not build muscle
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
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
Resistance Type Free weights Machines – ex. Nautilus Calisthenics – ex. Body weight Resistance bands
Stretching Frequency – All the major muscle groups daily Intensity – Hold each stretch comfortably – No Bouncing Time – 10 – 30 seconds – 10 – 15 min/day
A total fitness plan can increase the NUMBER & QUALITY of the years ahead of you!
Taking Care of Yourself SLEEPING BETTER!
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
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
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
Sleep Deprivation Obesity High blood pressure Negative mood & behavior Decrease productivity Safety issues – Home, Job, Road
Common Sleep Disorders Insomnia Sleep Apnea Narcolepsy Restless Leg Syndrome Sleep Walking National Sleep Foundation, 2008
How to Obtain Healthy Sleep Sources: Better Sleep Council, National Sleep Foundation, University of Maryland Medical Center, Helpguide, Mayo Clinic, Office of Dietary Supplements, The Goodnight Sleep Kit, Deepak Chopra, MD No More Sleepless Nights, Peter Hauri, Ph. D & Shirley Linde, Ph. D Alpha Relaxation System, Dr. Jeffrey Thompson
The Pre-Sleep Routine
Food & Beverages Do not have caffeine after lunch Do not have alcohol within 6 hours of bed Do not have nicotine before bed Do not go to bed hungry or full (2 -3 hours) Avoid heavy, spicy, or sugary foods 4 -6 hours before bed Try light snack before bed (warm milk or tryptophan)
Exercise regularly – 20 – 30 minutes everyday can help you sleep Avoid tough exercise within 6 hours of bed
Mental Engagement Avoid naps Try to deal with things that make you worry Only use your bed for sleep & sex Establish a regular, relaxing bedtime routine – Do not read anything job related – Do not watch stimulating TV – Do not expose yourself to bright light
Sleeping Environment Temperature Noise Control Lighting Sleeping Surface
Taking Care of Yourself Nutrition Physical Activity Quality Sleep Stress Reduction
QUESTIONS?
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