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					Wellness
Living A Healthier Life




                          Colten Bray
What is Wellness?
   “Wellness is a multidimensional state of being describing the
    existence of positive health in an individual as exemplified by
    quality of life and a sense of well-being.”
    ◦ Defined by Charles B. Corbin of Arizona State University
   Is an active process of becoming aware of and making
    choices toward a more successful existence
    ◦ Process means that improvement is always possible
    ◦ Aware means that we are continuously seeking more
      information about how we can improve.
    ◦ Choices means that we consider a variety of options and select
      those in our best interest.
    ◦ Success is determined by each individual to be their collection of
      life accomplishments.
What is Wellness?
   The dimensions of wellness all fall into
    two broader categories
    ◦ Mental
    ◦ Physical
   They are interconnected
    ◦ Physical wellness contributes to mental
      wellness and vice versa
   Focusing on physical wellness in this
    presentation
    ◦ Will contribute to mental wellness though
    Areas of Physical Wellness

                                 Nutrition




    Physical Activity/Exercise




                                 Sleep

Back to Wellness                             Lifestyle
                      Eating Healthier

                      STEPS TO A HEALTHIER YOU




Back to Areas of Wellness                        Continue
An
Introduction
Video
                       Basic Food
              Basic Nutrition Guidelines
Learn More:
                       Guidelines
  Grains

Vegetables

  Fruits

   Dairy

  Meats

   Oils
Grains
                           About Grains

 Foods made from wheat, rice, oats, cornmeal, barley or
  another cereal grain are grain products
 MyPyramid divides grains into two categories
    Whole grains
      Contains the entire grain kernel
      More dietary fiber content
    Refined grains
      Some parts of the grain removed
      Less dietary fiber content
    Enriched grains
      Refined grains
      Vitamins and minerals added back in
      Fiber content is still lower

 So, make half your grains whole!
               How Many Grains?

 Depends on your age, sex, and level of physical
 activity
           The Nutrients/Health Benefits

 Source of many nutrients       Reduces the risk of
   Dietary fiber                 coronary heart disease
   Several B vitamins:          Grains fortified with
      Thiamin                    folate help prevent
      Riboflavin                 neural tube defects
      Niacin                     during fetal development
      Folate
                                 At least 3 ounce
    Minerals                     equivalents a day of
      Iron                       whole grains may help
      Magnesium
                                  with weight management
      Selenium
                                 Reduces constipation
    Carbohydrates, Proteins,
     and Fats
                                          Back to Basic Guidelines
Vegetables
                         Vegetables

 Includes any vegetable or 100% vegetable juice
 May be raw or cooked; fresh, frozen, canned, or
  dried/dehydrated; and may be whole, cut-up, or
  mashed
 5 subgroups: Dark Green, Orange, Starchy, Dry
  Beans and Peas, and Other
 Vary your veggies to get more nutrients in your diet
 Choose dark green and orange veggies more often
    contain essential vitamins and minerals
              How Many Vegetables

 Depends on your age, sex, and level of physical
 activity
How Many Vegetables?
            The Nutrients/Health Benefits
 Most vegetables are              Reduces the risk of
    naturally low in fat and        developing kidney stones
    calories                        and may help to decrease
   None have cholesterol           bone loss
   Reduces risk for stroke and    Important sources of many
    perhaps other                   nutrients
    cardiovascular diseases            Potassium
    such as coronary heart             Dietary Fiber
    disease                            Folic Acid
   Reduces risk for type 2            Vitamin A
    diabetes                           Vitamin C
   Protects against certain           Vitamin E
    cancers, such as mouth,            Carbohydrates, Some Fats,
    stomach, and colon-rectum           and Proteins
    cancer
                                               Back to Basic Guidelines
Fruits
                               Fruits
 Many choices                       Vary your fruit choices -
     Dried                           Fruits differ in nutrient
     Fresh                           content
     Frozen                         Select fruits with more
     Canned                          potassium often
 100% juice also counts as fruit          Bananas
 Whole fruits are higher in
                                           Oranges
  fiber                                    Cantaloupe
 So, aim to eat whole fruits        When choosing canned fruits,
  more often than you drink           select fruit canned in 100%
  juice                               fruit juice or water rather
                                      than syrup
 Most fruits are naturally low
  in fat, sodium, and calories -     Wash fruits before preparing
  None have cholesterol               or eating them
                How Many Fruits?

 Depends on your age, sex, and level of physical
 activity
         The Nutrients/Health Benefits

 Reduces risk for stroke     Reduces the risk of
  and perhaps other            developing kidney stones
  cardiovascular diseases      and may help to decrease
  such as coronary heart       bone loss
  disease                     Important sources of
 Reduces risk for type 2      many nutrients
  diabetes                       Potassium
 Protects against certain       Dietary Fiber
  cancers, such as mouth,        Folic Acid
  stomach, and colon-            Vitamin C
  rectum cancer                  Carbohydrates, Some
                                  Fats, and Proteins

                                        Back to Basic Guidelines
Dairy Products
                          Dairy Products

 Includes all fluid milk products and many foods made
  from milk
 Tips for making wise choices
    Make the switch to low-fat or no-fat
    Include milk as a beverage at meals
    Have fat-free or low-fat yogurt as a snack
    Make fruit-yogurt smoothies in the blender
 Avoid raw (unpasteurized) milk or any products made
  from unpasteurized milk
 Calcium choices for those who do not consume milk
    Calcium fortified juices, cereals, breads, soy beverages, or rice
     beverages
                How Much Dairy?

 Depends on your age, sex, and level of physical
 activity
         The Nutrients/Health Benefits

 Helps build and maintain      Important sources of
  bone mass throughout          several nutrients
  the lifecycle                    Calcium
 Diets that include milk          Potassium
  products tend to have a          Vitamin D
  higher overall nutritional       Carbohydrates, Fats, and
  quality                           Proteins
 Reduces the risk of           Important to choose
  osteoporosis                  low-fat choices
                                   High-fat choices have bad
                                    health implications
                                     Coronary Heart Disease
                                     Weight gain
                                           Back to Basic Guidelines
Meat & Beans
                          Meat & Beans
 Foods made from meat,               Vary your protein choices
  poultry, fish, dry beans or         Choose dry beans or peas
  peas, eggs, nuts, and seeds          as a main dish or part of a
 Dry beans and peas are               meal often
  part of this group as well as       Cook foods to a safe
  the vegetable group                  temperature to kill
 Most meat and poultry                microorganisms
  choices should be lean or           Choose nuts as a snack
  low-fat                             For Vegetarians
 Fish, nuts, and seeds                   eggs (for ovo-vegetarians),
  contain healthy oils                     beans, nuts, nut butters,
     Nuts and seeds are excellent         peas, and soy products (tofu,
      sources of essential fatty           tempeh, veggie burgers)
      acids
     Good source of Vitamin E
How Much Meats & Beans?
             The Nutrients/Health Benefits
 These foods are vital for          Some fish contain omega-3
  health and maintenance of           fatty acids
  your body                              Reduces the risk for
 Supplies many nutrients                 cardiovascular disease
     Proteins and Fats              Also, they can have health
     B Vitamins                      implications
     Vitamin E                          Can raise levels of LDL
     Iron                                cholesterol
     Zinc                               High LDL cholesterol
                                          increases the risk for coronary
     Magnesium                           heart disease
 Can boost intake of                Cholesterol is only found in
  monounsaturated fatty acids         foods from animal sources
  and polyunsaturated fatty          Some foods from this group
  acids (some are essential)          are high in cholesterol
     the body cannot create them
      from other fats                    Limit intake of foods with
                                          saturated fats
                                                  Back to Basic Guidelines
Oils
                      Oils & Solid Fats

Oils                              Fats


 Liquid at room                   Saturated fats
  temperature                      Can increase chance of
                                    heart disease
     Typically high in mono-      Can be made from
      and poly-unsaturated fats     vegetable oils through a
     Lower in saturated fats       process called
                                    hydrogenation
 Examples
                                   Examples
   canola oil
                                      Butter
   corn oil                          Stick margarine
   olive oil                         Shortening
               How Much Oil/Fat?

 A person’s allowance for oils depends on age, sex,
 and level of physical activity
        Why is it important to consume oils?

 Should consume mostly polyunsaturated or
  monounsaturated fats
     Oils are the major source of MUFAs and PUFAs
 Polyunsaturated fats contain fatty acids essential for
  health
     Called ―essential fatty acids‖.
 The MUFAs and PUFAs found in fish, nuts, and
  vegetable oils do not raise LDL (―bad‖) cholesterol levels
  in the blood
 Oils are a major source of vitamin E
 However, the amount of oil consumed needs to be
  limited to balance total calorie intake
                                                     Back to Basic Guidelines
                 ―Essentials‖ - the minimum
Discretionary     calories required to meet your
Calories          nutrient needs
                 ―Extras‖ - depending on the foods
                  you choose, you may be able to
                  spend more calories than the
                  amount required to meet your
                  nutrient needs
                    Called discretionary calories
                 Most discretionary calorie
                 allowances are very small
                     More on Discretionary Calories
                 You can use your discretionary
Discretionary    calorie allowance to:
Calories            Eat more foods from any food group
                     than the food guide recommends
                    Eat higher calorie forms of foods—
                     those that contain solid fats or added
                     sugars
                    Add fats or sweeteners to foods
                    Eat or drink items that are mostly fats,
                     caloric sweeteners, candy, soda, wine,
                     and beer



                        Discretionary Calories - Allowances
Discretionary
Calories -
Allowances




                Back to Discretionary Calories 1st Slide
           Are sugars and syrups that are
“Added      added to foods or beverages
Sugars”     during processing or preparation
           Doesn’t include naturally
            occurring sugars
           Names for added sugars on food
            labels include:
            brown sugar                invert sugar
            corn sweetener             lactose
            corn syrup                 maltose
            dextrose                   malt syrup
            fructose                   molasses
            fruit juice concentrates   raw sugar
            glucose                    sucrose
            high-fructose corn syrup   sugar
            honey                      syrup
             Use moderation when choosing
              foods from all food groups
Tips for
             Vary your selection from all food
Nutrition
              groups
             Try to eat at home more often
                   You know what is in your food when you
                    cook it
             Choose colorful foods
             Make half your grains whole
             Choose lean meats
             Eat lots of fruits and vegetables
             Find your balance between food and
              physical activity
             Remember to drink lots of water
              throughout the day
                             Give yourself permission to eat. Trust your
                                 hunger; don’t fight it.
                                Eat slowly. It takes about 20 minutes after
                                 beginning your meal to begin feeling satisfied.
Tips for Eating                 Eat good food: food you enjoy. Foods you don’t
These are great lifestyle
                                 like will not satisfy you, so you will be back later for
                                 something you like to eat.
changes to make! They
help with weight                Eat attentively. Pay attention to your food or it
control, overall                 will not satisfy you.
nutrition, and health.          Set up your surroundings so you have to go
                                 to some trouble to eat. Making food hard to get
                                 causes you to make a deliberate decision to eat,
                                 promoting attentive eating.
                                Eat regularly. Avoid getting overly hungry, as this
                                 makes it difficult to eat attentively.
                                Plan satisfying meals. Eat foods and
                                 combinations that gratify you.
                                Monitor eating for emotional reasons. Don’t
                                 try to take care of your other needs by eating. Find
                                 other ways to take care of those needs.

                                Go Back to Beginning       Go Back to Areas of Wellness
             Dietary fiber
                 Reduces blood cholesterol levels
Nutrients        Lowers risk of coronary heart disease
                 Reduces constipation/stimulates bowel
                  movements
             B vitamins
                 help the body release energy from nutrients
                 essential for a healthy nervous system
                   Thiamin
                   Riboflavin
                   Niacin
                   Folate (Folic Acid)
                     Helps the body form red blood cells
Go Back
                     Helps prevent neural tube defects during
                      fetal development
             Iron
               Used to carry oxygen in the blood
Nutrients      Non-heme iron found in grains
               Heme-iron found in meats

             Magnesium
               Used in building bones
               Helps in releasing energy from muscles

             Selenium
               protects cells from oxidation
               important for a healthy immune system

             Potassium
Go Back
               help to maintain healthy blood
                pressure
             Vitamin A
               Keeps eyes and skin healthy
Nutrients      Helps to protect against infections

             Vitamin E
               Protects vitamin A and essential fatty
                acids from cell oxidation
             Vitamin C
               Heals cuts and wounds
               Keeps teeth and gums healthy
               Aids in iron absorption

             Zinc
Go Back
               necessary for biochemical reactions
               helps the immune system function
                properly
             Vitamin D
               Maintains proper levels of calcium and
Nutrients       phosphorous
               Helps to build and maintain bones

             Calcium
               Used for building bones and teeth

               Maintains bone mass

             Water
               Majority of body weight; part of all cells
                and bodily fluids
Go Back        Needed for all chemical reactions

               Regulates body temperature

               Helps excretion of waste
             Protein
                building blocks for bones, muscles,
                 cartilage, skin, blood, enzymes, hormones,
Nutrients        and vitamins
                Provides calories
             Carbohydrates
                Major source of energy in our diets
                Two types
                  Simple – rapid effect on blood sugar
                  Complex – gradual effect on blood sugar

             Fats
                Building blocks for body tissues and cells
Go Back         Concentrated source of energy
                Has fat soluble vitamins and essential fatty
                 acids
                            Steps to a Healthier You




Back to Areas of Wellness                       Continue
   Physical activity and nutrition work
    together for better health
    ◦ Being active increases the amount of calories
      burned
   People age, their metabolism slows
    ◦ maintaining energy balance requires moving
      more and eating less
   Can help relieve stress
   Provide an overall feeling of well-being
   Key element in living a longer, healthier,
    happier life
   Choose activities that you enjoy and can do
    regularly
   Try new things
    ◦   Join an exercise club/class
    ◦   Take a walk with a friend at lunch
    ◦   Clean house
    ◦   Play sports
    ◦   Mow the Lawn
   Make sure to do at least 10 minutes of the
    activity at a time
    ◦ Shorter bursts of activity will not have the same health
      benefits
   Aerobic activities – speeds heart rate and
    breathing and improves heart and lung
    fitness.
   Resistance, strength building, and weight-
    bearing activities – helps build and
    maintain bones and muscles by working
    them against gravity.
   Balance and stretching activities – enhances
    physical stability and flexibility, which
    reduces risk of injuries.
   Minimum of 30 minutes/day moderate
    intensity activity
    ◦ In addition to usual daily activities
    ◦ Can be done all at once or divided up
    ◦ Being active longer has additional health benefits
   60 minutes/day of moderate physical activity
    needed to prevent weight gain
   Consult a doctor first if:
    ◦ Male – 40+
    ◦ Female – 50+
    ◦ Have chronic health problems
   Improves self-esteem and feelings of well-
    being
   Increases fitness level
   Helps build and maintain bones, muscles, and
    joints
   Builds endurance and muscle strength
   Enhances flexibility and posture
   Helps manage weight
   Lowers risk of heart disease, colon cancer, and
    type 2 diabetes
   Helps control blood pressure
   Reduces feelings of depression and anxiety
                                       Back to the Beginning
                                   Back to Areas of Wellness
                               Steps to a Healthier Life




Go Back to Areas of Wellness                     Continue
Sleep: A Dynamic Activity
 Brains are very active during            Deep sleep – Stages Three &
  sleep                                     Four
 Pass through five phases of                 Very hard to wake
  sleep: stages 1, 2, 3, 4, and REM           No eye or muscle movement
  sleep                                       Very slow brain activity
    progresses in a cycle from            REM (rapid eye movement)
      stage 1 to REM sleep, cycle           Sleep
      starts over (each cycle 90 to 110
      mins)                                   Breathing becomes more
                                                 rapid, irregular, and shallow
 Stage One
                                                Heart rate & blood pressure
    Light sleep, easily awakened                rise
    Body slows down                            Eyes jerk rapidly
 Stage Two                                     Limbs temporarily paralyzed
    50% of total sleep time                    Dreams state
    Eyes stop moving                           REM sleep stimulates the
    Small amount of brain activity              brain regions used in learning
Sleep: A Dynamic Activity
 Foods, Drugs, and           If REM sleep is
 Drinks can affect the        disrupted, our bodies
 quality of sleep             don't follow the normal
   can cause insomnia, an    sleep cycle progression
    inability to sleep        the next time we doze off
 Many antidepressants          Instead, we often slip
  suppress REM sleep             directly into REM sleep
 Smokers sleep lightly         Have extended periods
                                 of REM until we "catch
   Reduced REM sleep
                                 up“ what we missed
 Alcohol robs people of
 REM and deeper sleep
How Much Sleep Do We Need?
 Depends on many factors,           Aging people sleep lighter
  including age                         Very high percentage of sleep
    Infants – 16 hours/day              disorders above age of 65
    Teenagers – 9 hours/day            May result from medical
    Adults – 7 to 8 hours/day           problems, medications, or
                                         other treatments
    Some as few as 5 or as much
     as 10 hours/day                 Deprived of sleep if:
    Pregnant women need more           Feel drowsy during the day
     sleep                              Routinely fall asleep within 5
 Increases when deprived of             minutes of lying down
  sleep                                 Experience microsleeps, very
                                         brief episodes of sleep in an
 Not getting enough sleep               otherwise awake person
  creates “sleep debt”
                                     Abnormal sleepiness is now
    Judgment, reaction time, and
       other functions impaired       almost the norm
Tips for Getting a Good Nights Sleep
 Set a schedule                Don’t lie in bed awake
    Go to sleep at the same       Get up and do something
     time every night               until tired
 Avoid caffeine, nicotine,        The anxiety of not being
  and alcohol                       able to fall asleep makes it
                                    harder
 Relax before bed
    Set a ritual
                                Control you room
                                 temperature
    Take a bath, read, et.
                                   Comfortable temp.
 Sleep till sunlight
                                   Extreme temps disrupt
    Resets biological clock        sleep
    If possible
                                Get some exercise
What Does Sleep Do For Us?
  Necessary for survival           Too little sleep – drowsy, lack
  Scientists don’t know exactly     of concentration, impaired
   what it does for us               memory and physical
  Deep sleep coincides with
                                     performance, mood swings,
   growth hormone secretion          even hallucinations
   and body tissue repairs          Sleep gives neurons used
  Stabilizes Circadian Rhythms,
                                     while we are awake a chance
   regular changes in mental         to shut down and repair
   and physical characteristics      themselves
   that occur in the course of a    Gives the brain a chance to
   day                               exercise important neuronal
  An important part in total
                                     connections that might
   body health                       otherwise deteriorate from
                                     lack of activity

Go to Beginning                                   Go to Areas of Wellness
   Change Your Lifestyle
     It is never easy; it takes lots of self-control
      and perseverance
     It takes time; doesn’t change overnight
     Get a group of people together
          ◦ All try to make lifestyle changes together
          ◦ Have social support; makes it easier
            When one falls, others pick him/her up
            Sense of accountability; don’t want to let others
             down


Go Back
   Change Your Lifestyle
       Remember to do self-            ◦ Happier
        nurturing activities            ◦ Look healthier and
        ◦ Something that you like         better
          to do                         ◦ Etc.
        ◦ Relieves stress              The challenge is on
        ◦ Helps you stay on track       you – Can you change
       Benefits are numerous           the habits in your life?
        ◦ More energy                   ◦ No one can do it for
                                          you, but they can help
        ◦ Better focus
                                        ◦ Ask for help from
                                          qualified people



Back to Beginning                                        Resources
RESOURCES
Steps to a Healthier You




 MyPyramid.gov
 Nutrition.gov
 USDA.gov
 The MedlinePlus Evaluating Internet Health
  Information Tutorial – a presentation that
  teaches you how to evaluate health
  information found on the internet

    Back to Beginning
    Back to Lifestyle      Bibliography   End Show
    Bibliography
      www.mypyramid.gov
      http://www.ninds.nih.gov/disorders/brain_bas
       ics/understanding_sleep.htm
      www.Nutriton.gov
      www.usda.gov
      www.definitonofwellness.com
      How to Eat, Ellyn Satter
      Much of the material is borrowed and
       adapted to fit this presentation
      Presentation compiled by Colten Bray
Back to Beginning   Back to Resources     End Show

				
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