Taking Care of Yourself!Taking Care of Yourself!Presented By:Presented By:

Tracy LesterTracy LesterWellness Council of ArizonaWellness Council of Arizona

Taking Care of YourselfTaking Care of Yourself

Improve Nutritional IntakeImprove Nutritional IntakeIncrease Physical ActivityIncrease Physical ActivitySleep WellSleep WellReduce StressReduce Stress

Take Care of YourselfTake Care of Yourself

NUTRITION TIPSNUTRITION TIPS

#5: EAT MORE OFTEN#5: EAT MORE OFTEN

EAT BREAKFAST!!!EAT BREAKFAST!!!

Eat smaller meals Eat smaller meals – 5 - 8 times a day5 - 8 times a day– Every 2 - 3 hoursEvery 2 - 3 hours

Combine complex carbohydrates with Combine complex carbohydrates with protein or a good fat sourceprotein or a good fat source

#4: MORE FRUITS & VEGGIES#4: MORE FRUITS & VEGGIES

5 – 9 Servings Every Day!5 – 9 Servings Every Day!

2 – 3 Raw Servings a Day2 – 3 Raw Servings a Day– Enzymes help convert food to usable energyEnzymes help convert food to usable energy

#3: DECREASE LIQUID CALORIES#3: DECREASE LIQUID CALORIES

Drink Plenty of WaterDrink Plenty of Water

70% of our body weight is water70% of our body weight is water

92% of our bodily processes 92% of our bodily processes

Water retention with dehydrationWater retention with dehydration

Mistake thirst for hungerMistake thirst for hunger

#2 – Be Careful When Dining Out#2 – Be Careful When Dining Out

Be PreparedBe Prepared

““Eat this, Not that”Eat this, Not that”– www.eatthisnotthatbook.comwww.eatthisnotthatbook.com

Healthy TipsHealthy Tips– Dining out & Fast FoodDining out & Fast Food

Dining Out & Fast FoodDining Out & Fast Food

Check websites for menus & nutrition infoCheck websites for menus & nutrition info

DO NOTDO NOT leave the house hungry leave the house hungry

Make healthy choice & put menu downMake healthy choice & put menu down

Order firstOrder first

Dining Out & Fast FoodDining Out & Fast Food

Ask for whole grain optionsAsk for whole grain options

Ask to prepare without butter, oil, creamAsk to prepare without butter, oil, cream

Consider a la carteConsider a la carte

Substitute with veggiesSubstitute with veggies

Avoid fried, breaded, & dipsAvoid fried, breaded, & dips

Avoid mayo, tartar sauce, cream sauceAvoid mayo, tartar sauce, cream sauce

Order dressings & sauces on the sideOrder dressings & sauces on the side

Dining Out & Fast FoodDining Out & Fast Food

Split with someoneSplit with someone

Get a box!Get a box!

Lowest calorie item firstLowest calorie item first

You don’t have to eat everythingYou don’t have to eat everything

Slow down!Slow down!

Half way – “Am I Still Hungry”Half way – “Am I Still Hungry”

Don’t PickDon’t Pick

#1: DECREASE PORTIONS#1: DECREASE PORTIONS

Use a smaller plateUse a smaller plate

Divide your plateDivide your plate– ½ - Veggies½ - Veggies– ¼ - Protein¼ - Protein– ¼ - Complex Carbohydrate¼ - Complex Carbohydrate

Do not go back for secondsDo not go back for seconds

20 minute rule20 minute rule

Portion Distortion!Portion Distortion!

Food Portions have changed Food Portions have changed

A LOT in the past 20 years…A LOT in the past 20 years…

Portion ControlPortion Control

Value MealsValue Meals

Super SizeSuper Size

Kids MealKids Meal

Share with someoneShare with someone

Portion SizesPortion Sizes““From Wallet To Waistline: The Hidden From Wallet To Waistline: The Hidden Costs of Super Sizing”Costs of Super Sizing”– National Alliance for Nutrition & Activity (NANA)National Alliance for Nutrition & Activity (NANA)– Coalition of over 225 national, state, & local org.Coalition of over 225 national, state, & local org.

Wallet to WaistlineWallet to Waistline

No Value MealNo Value Meal– Small fries Small fries

– Small cokeSmall coke– 8 cents more8 cents more– 890 calories890 calories

Large Value MealLarge Value Meal – Large friesLarge fries– Large cokeLarge coke– 8 cents less8 cents less– 1380 calories1380 calories

Quarter Pounder with Cheese

1950’s at McDonald’s1950’s at McDonald’s

Burger, Fries, Coke Burger, Fries, Coke = 590 = 590 caloriescalories

Today, Super Sized meal Today, Super Sized meal = 1000 = 1000 MOREMORE

Wallet to WaistlineWallet to Waistline

Minibon to Classic CinnabonMinibon to Classic Cinnabon– 24% cost increase24% cost increase

– 143% more calories 143% more calories

– 75% daily saturated fat75% daily saturated fat

Calories Fat

Minibon 300 11 g

Cinnabon 730 24 g

Wallet to WaistlineWallet to Waistline7 Eleven’s Gulp to Double Gulp7 Eleven’s Gulp to Double Gulp– 42% cost increase (37 cents)42% cost increase (37 cents)– 320% more calories (550 calories)320% more calories (550 calories)

Size Sugar Calories

Gulp 20 oz 18t, 72g 250

Big Gulp 32 oz 29t, 116g 400

Super Big Gulp 44 oz 40t, 160g 550

Double Gulp 64 oz 59t, 236g 800

How many calories are in How many calories are in today’s Coffee?today’s Coffee?

45 Calories ??? Calories

100 calories 350 calories 450 calories

Mocha with steamed whole milk and syrup

8 ounces

That’s That’s 305 MORE calories305 MORE calories than 20 years ago! than 20 years ago!

Now how long you will have to walk to Now how long you will have to walk to burn these extra 305 calories…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 ??? Calories

1200 calories 850 calories 1000 calories

That’s 350 MORE calories than 20 years ago!

How long you will have to play golf (walking & carrying clubs) to burn the extra 350 calories?

30 minutes

1 hour

1 hour 30 minutes

How many calories are in a tub of popcorn?

270 Calories ??? Calories

520 calories 820 calories 630 calories

5 cups

That’s 360 MORE calories than 20 years ago!

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 YourselfTake Care of Yourself

MOVE MORE TIPS!MOVE MORE TIPS!

Physical ActivityPhysical Activity

The single most significant factor The single most significant factor contributing to your health!contributing to your health!

Increase Activities of Daily LivingIncrease Activities of Daily Living

Exercise!Exercise!

#3 – WEAR A PEDOMETER#3 – WEAR A PEDOMETER

10,000 steps a day10,000 steps a day

Find your weekly averageFind your weekly average

Try to increase each week by at least Try to increase each week by at least 3500 steps or 500 steps each day3500 steps or 500 steps each day

#2: INCREASE DAILY ACTIVITY#2: INCREASE DAILY ACTIVITY

#1 – Build Your Own Fitness Plan#1 – Build Your Own Fitness Plan

Cardiovascular Conditioning Cardiovascular Conditioning

Muscular StrengthMuscular Strength

Muscular Endurance Muscular Endurance

Muscle Flexibility & Joint MobilityMuscle Flexibility & Joint Mobility

Body CompositionBody Composition

Create Your PlanCreate Your Plan

GoalsGoals

ResourcesResources

ApproachApproach

LogisticsLogistics

Program Program

FITT FormulaFITT Formula

Frequency Frequency

IntensityIntensity

TimeTime

TypeType

Aerobic FrequencyAerobic Frequency

3 – 5 days/wk3 – 5 days/wk– 6 – 7 days/wk for weight loss6 – 7 days/wk for weight loss

Begin with 3x/wk Begin with 3x/wk – no more than 2 days between sessionsno more than 2 days between sessions

Work up to 5 – 6x/wkWork up to 5 – 6x/wk

Allow 1 – 2 days/wk offAllow 1 – 2 days/wk off

Aerobic IntensityAerobic Intensity

60 – 85% maximum heart rate60 – 85% maximum heart rate

Target Heart RateTarget Heart Rate

RPE ScaleRPE Scale

Talk Test Talk Test

Aerobic TimeAerobic Time

20 – 60 minutes/session20 – 60 minutes/session

Maintain THR for 20-30 minMaintain THR for 20-30 min–5 min warm up5 min warm up

–20 – 50 min THR20 – 50 min THR

–5 min cool down5 min cool down

Start program slowlyStart program slowly

Aerobic TypeAerobic Type

Any activity that allows you to Any activity that allows you to maintain your THR for 20 – 30 minmaintain your THR for 20 – 30 min

What is the Best Exercise?What is the Best Exercise?

Choose something you enjoyChoose something you enjoy

Cross TrainingCross Training

Resistance BenefitsResistance Benefits

Increased Muscle MassIncreased Muscle Mass–Muscle burns 50% more calories Muscle burns 50% more calories

than fatthan fatMuscle burns 50 calories/lbMuscle burns 50 calories/lb

Fat burns 1 – 3 calories/lbFat burns 1 – 3 calories/lb

Firmer, trimmer bodyFirmer, trimmer body

Resistance FrequencyResistance Frequency

2 – 3 nonconsecutive days for 2 – 3 nonconsecutive days for each muscle groupeach muscle group

1 day/wk may be enough to 1 day/wk may be enough to maintain strength, but will not maintain strength, but will not build musclebuild muscle

Resistance IntensityResistance Intensity

Heaviest weight that allows you to Heaviest weight that allows you to perform each set to volitional perform each set to volitional fatigue with GOOD FORMfatigue with GOOD FORM

Last repetition, the muscle(s) Last repetition, the muscle(s) should feel exhaustedshould feel exhausted

Resistance TimeResistance Time

Minimum of 8 – 10 exercisesMinimum of 8 – 10 exercises

Choose 1 – 3 or more setsChoose 1 – 3 or more sets

Choose 3 – 20 repetitionsChoose 3 – 20 repetitions–8 – 10 reps for strength8 – 10 reps for strength

–12 – 15 reps for endurance12 – 15 reps for endurance

Rest 30 – 90 secondsRest 30 – 90 seconds

Resistance TypeResistance Type

Free weightsFree weights

Machines – ex. NautilusMachines – ex. Nautilus

Calisthenics – ex. Body weight Calisthenics – ex. Body weight

Resistance bandsResistance bands

StretchingStretchingFrequencyFrequency– All the major muscle groups dailyAll the major muscle groups daily

IntensityIntensity– Hold each stretch comfortablyHold each stretch comfortably– No BouncingNo Bouncing

TimeTime– 10 – 30 seconds10 – 30 seconds– 10 – 15 min/day10 – 15 min/day

A total fitness plan can increase A total fitness plan can increase the the NUMBERNUMBER & & QUALITYQUALITY of of

the years ahead of you!the years ahead of you!

Taking Care of Taking Care of YourselfYourself

SLEEPING BETTER!SLEEPING BETTER!

Sleep StatisticsSleep StatisticsWe spend 1/3 of our lives asleepWe spend 1/3 of our lives asleep

We sleep 1.5 hours less than our We sleep 1.5 hours less than our grandparentsgrandparents

65% of Americans lose sleep due to stress65% of Americans lose sleep due to stress

32% of Americans lose sleep at least 1 32% of Americans lose sleep at least 1 night a weeknight a week

How Important is Sleep?How Important is Sleep?

““Healthy sleep has been empirically Healthy sleep has been empirically proven to be the single most important proven to be the single most important determinant in predicting longevity.”determinant in predicting longevity.”

- Dr. William DementDr. William DementDesert Leaf, May 2007Desert Leaf, May 2007

- More important than diet, exercise, heredityMore important than diet, exercise, heredity

7 – 9 hours/night7 – 9 hours/night

Sleep debtSleep debt

Quality not quantityQuality not quantity

Edison slept 4 hours a nightEdison slept 4 hours a night

Einstein needed about 11Einstein needed about 11

How Much Sleep Do I Need?How Much Sleep Do I Need?

Sleep DeprivationSleep DeprivationObesityObesity

High blood pressureHigh blood pressure

Negative mood & behaviorNegative mood & behavior

Decrease productivityDecrease productivity

Safety issuesSafety issues–Home, Job, RoadHome, Job, Road

Common Sleep DisordersCommon Sleep Disorders

InsomniaInsomniaSleep ApneaSleep ApneaNarcolepsyNarcolepsyRestless Leg SyndromeRestless Leg SyndromeSleep WalkingSleep Walking

National Sleep Foundation, 2008National Sleep Foundation, 2008

How to Obtain How to Obtain Healthy SleepHealthy 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, PhD & Shirley Linde, PhD

Alpha Relaxation System, Dr. Jeffrey Thompson

The Pre-Sleep The Pre-Sleep RoutineRoutine

Food & BeveragesFood & BeveragesDo not have caffeine after lunchDo not have caffeine after lunch

Do not have alcohol within 6 hours of bedDo not have alcohol within 6 hours of bed

Do not have nicotine before bedDo not have nicotine before bed

Do not go to bed hungry or full (2-3 hours)Do not go to bed hungry or full (2-3 hours)

Avoid heavy, spicy, or sugary foods 4-6 hours Avoid heavy, spicy, or sugary foods 4-6 hours before bedbefore bed

Try light snack before bed (warm milk or Try light snack before bed (warm milk or tryptophan)tryptophan)

ExerciseExercise

Exercise regularlyExercise regularly– 20 – 30 minutes everyday can help you sleep20 – 30 minutes everyday can help you sleep

Avoid tough exercise within 6 hours of bedAvoid tough exercise within 6 hours of bed

Mental EngagementMental EngagementAvoid napsAvoid naps

Try to deal with things that make you worryTry to deal with things that make you worry

Only use your bed for sleep & sexOnly use your bed for sleep & sex

Establish a regular, relaxing bedtime routineEstablish a regular, relaxing bedtime routine– Do not read anything job relatedDo not read anything job related– Do not watch stimulating TVDo not watch stimulating TV– Do not expose yourself to bright lightDo not expose yourself to bright light

Sleeping EnvironmentSleeping EnvironmentTemperatureTemperature

Noise ControlNoise Control

LightingLighting

Sleeping SurfaceSleeping Surface

Taking Care of YourselfTaking Care of Yourself

NutritionNutrition

Physical ActivityPhysical Activity

Quality SleepQuality Sleep

Stress ReductionStress Reduction

QUESTIONS?QUESTIONS?