living a healthy lifestyle presented by: joelle del monte marla fulton racquel praino
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Living a Healthy Lifestyle
Presented By:Joelle Del MonteMarla FultonRacquel Praino
Let’s Think: What does a healthy person look like?
What do they do? How do they act? Who are their friends?
What Makes Up YOUR HEALTH
Physical
Mental/Emotional
Social/Environmental
Your Health
Physical Health
Nutrition Physical Activity
Eating healthy
Tip #1: Eat in Moderation Serving size vs. Portion size- what’s the
difference? Identify what a proper serving size is.
Add color and variety to your plate Make sure your plate is at least half fruit
and vegetables Make at least half your grains whole
grains
Tip #2: Add Color!
Tip #3:Make eating healthy work for you.
If you are constantly “on-the-go”: Pack lunches and healthy snacks to keep you
going.
Whole-grain breads, oatmeal, and fruits give you healthy carbohydrates can give a boost of energy.
Combine protein and carbohydrates like fruit and yogurt or a whole-grain waffle with peanut butter.
Fiber in foods like fresh fruits, oatmeal, or whole-grains can help keep you feeling fuller for longer.
Start your day off right:
Eating a healthy breakfast: Helps keep your brain
functioning, especially on exam days!
Can help you get better grades.
Can help you eat less throughout the day.
Getting adequate protein, vitamins and minerals from food can keep you from taking sick days.
Performance of Students had breakfast vs. no breakfast
A B C D E0
5
10
15
20
25
30
35
40
45
Breakfast No BreakfastFigure 1. Phillips, G. (December 2005)Percent Performance of Those Student who had Eaten Breakfast and Those that did not have Breakfast . Retrieved March 2015 from: eric.ed.gov
Power up your plate! Make at least HALF your plate fruits and
vegetables. Keep your protein lean. Make at least half your grains, WHOLE grain. Eat your colors. Don’t forget your dairy!
Snack healthy! Avoid snacking while watching TV or
playing video games. Portion out your snacks. Cut back on foods high in solid fats,
added sugars, and salt. Don’t deprive yourself- enjoy healthy
snacks between meals. The best snacks include complex
carbohydrates, low-fat dairy, and low-fat protein.
Snack healthy! Complex Carbohydrates- Fruits,
vegetables, whole-grains, beans and legumes, hummus, and edamame.
Low-fat Dairy- Good choices are low-fat milk, yogurt, cheese, and cottage cheese.
Low-fat Protein- Lean chicken, turkey or fish, and nut-butters.
If you are an athlete:
It is important to constantly fuel your body with protein and nutrients but remember to keep it lean.
Low fat milk and dairy products and lean meats are key.
If you are a vegetarian:
Make sure you are getting sufficient protein from a great variety of foods
Tip #4: Know what your body needs
Rethink Your DrinkThe harms of Energy Drinks
Can Cause fatigue/ exhaustion Excessive Caffeine : 50 mg -505 mg per can or bottle Intoxication Does not improve or enhance performance Cons Bad for your teeth Adds more toxins to your body Dehydrating action
Tip #5: Know the Dangers of Energy Drinks
What is an energy drink?• The term “energy drinks” refers to beverages that contain
caffeine in combination with other ingredients such as taurine, guarana, and B vitamins, and that claims to provide its consumers with extra energy.
• This term was created by companies in the beverage industry and is not recognized by the United States Food and Drug Administration (FDA) or the United States Department of Agriculture (USDA)
Caffeine: A legal drug, also used as a pesticide
Taurine: Naturally made by the body but TOO MUCH can be bad
Guarana: “More Caffeine”
Possible Side effects of drinking one or too many energy drinks too fast:
American Association of Poison Control Centers. Energy Drinks. Retrieved March 2015 from aapcc.org
• Nausea• Vomiting • Nervousness• Tremors• Insomnia• Restlessness• Delirium• Sweating• Headache• Seizures• Increased heart rate
• Kidney problems• Altered heart rhythm• Mood changes• Withdrawal• Diarrhea• Chest pains• Increased blood
pressure• Dehydration
What's in the Jolt Behind Your Energy Drink?
Hersey's Kisses (9)
Coca-Cola
Tea, Brewed
Mountain Dew
Tall Starbucks Coffee
Regular Energy Drink
Low-Cal Energy Drink
Super-Caffeinated
0 50 100 150 200 250 300 350 400 450
Caffeine Content reported by manufacturers
Amount of Caffeine Per Container (mg)
WHERE CAN YOU GET THE ENERGY YOU ARE LOOKING FOR?
• Eat light- don’t over indulge in your meals.• Eat often- having smaller meals and healthy
snacks throughout the day.Snack smart with a protein and fiber-rich carbohydrate
• Eat with color- make sure you are varying your diet with foods from each food group, including nutrient-rich fruits and vegetables
• Thirsty? Drink water rather than a high caffeinated or sugary drink.
• Get your zZz’s!!
Balancing the Sugar
The ingredient “Sugar” Can also be disguised as:• barley malt• beet sugar• brown sugar• buttered syrup• cane-juice
crystals• cane sugar• caramel• carob syrup• corn syrup• corn syrup
solids• date sugar• dextran• dextrose• diatase
• diastatic malt• ethyl maltol• fructose• fruit juice• fruit juice
concentrate• glucose• glucose solids• golden sugar• golden syrup• grape sugar• high-fructose
corn syrup• honey• invert sugar• lactose
• malt syrup• maltodextrin• maltose• mannitol• molasses• raw sugar• refi ner's syrup• sorbitol• sorghum syrup• sucrose• sugar• turbinado sugar• yellow sugar
Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits.
• Too much added sugars can lead to one of more of the following:• Tooth Decay• Risk of Type II Diabetes• Sugar “crash” after an
insulin and blood sugar spike
• High amounts of sugar can lead to excess calories and weight gain
Tip #6: Don’t eat healthy for nothing! Try to incorporate a little exercise
into each day. Don’t have the time? Switch some
things up a bit. Just 20 minutes a day can greatly
impact your overall health. Exercise with the right diet can help
you achieve your best performance.
Physical Activity Helps Build and Maintain : Healthy bones and muscle Helps Reduce Risk: Obesity and chronic diseases Depression and anxiety Help improve Academic performance: Grades Concentration and attentiveness
Tip #7: Get your Z’s 12-18 year olds need 8.5-10 hours a
night Proper sleep helps your brain work
properly and better decision making Sleep deficiency can be linked to
depression, anxiety and problems controlling emotions and behavior
Your immune system relies on good rest to stay healthy
Mental/Emotional Health
Your feelings Self-Talk Depression and Anxiety What causes those things? How can you identify the symptoms? Who can you talk to about it?
Our Feelings Our lives are constantly changing, therefore
our feelings are constantly changing. Frustration Excitement Anger Motivation Sadness
What other feelings have you experienced this past week?
DEPRESSION & ANXIETY
Depression Feeling sad Feeling bad about
yourself Not wanting to do
your usual activities
Anxiety Feeling nervous Uneasy about certain
situations at school, home, etc.
Can cause you to sleep more stress during your day-to-day life
Can Be Caused By: Someone you love has passed away
(family member or friend) Fighting with a close friend Balancing your time between school,
work, friends, family, sports, etc. Troubles at home with family – arguing Being a witness or victim of bullying
REMEMBER TO: Know that it’s important to talk to someone
Family member, teacher, guidance counselor, a close friend
Tell them how you are feeling Sad, alone, nervous, frustrated, angry, avoiding
people or activities, etc.
Handling Your Emotions:
GET CREATIVE & GET MOVING!**Use artistic and physical activities!!**
Surround yourself with people that make you happy
Remove yourself from unhealthy/stressful situations (ex. drugs/alcohol)
To help with anxiety: stick to routines Find a healthy balance for YOU!
Positive Self-Talk Self-Talk: that constant chatter going on in
your mind. Not all self-talk is true or meaningful (ex. I
will fail that test, I can’t try out for that team)
We must train our minds to exercise POSITIVE self-talk!!! “I can! I am! I will!”
Social/Environmental Health
Friends Healthy Decisions Take a stand against bullying Going GREEN!
Making Healthy and Positive Decisions Put things into perspective.
The decisions you face with at this very moment may seem like the right thing right now, but may not be in the long run!
Ex: Surrounding yourself with positivity instead of negativity. It may seem like the ‘cool’ thing to do is to follow in your peers footsteps, but surrounding yourself around positive people and a positive environment will make you a better you and you will make better friends!
Choosing Good Friends Surround yourself with friends who bring out the
best in you! Don’t surround yourself with friends who influence
you or force you to do bad things. Some qualities in a good friend could be:
Trustworthy Respectful Understanding
What do you think are qualities in a good friend?
Taking a Stand Against Bullying/Harassment
Treat somebody the way YOU want to be treated.
Bullying affects a person in many ways the eye can’t even see.
Every person deserves to be treated with respect and kindness.
If you see somebody being treated, talk to a trusted parent/guardian/teacher/counselor/etc. to help stop the bullying from becoming more serious.
Go Green! No matter how big or small, you CAN make a
difference to going green! We wouldn’t be here if it wasn’t for our
environment, so take care of it too! Going green can be as simple as shutting lights off
when leaving your room or plant flowers and trees! Remember the three R’s…Reduce, Reuse, Recycle!
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