healthy lifestyle habits! the power of food & exercise!

Healthy Lifestyle Habits!

The Power of Food & Exercise!

Reduce your risk of disease with simple steps! 1. Avoid tobacco in any form 2. Add more plant food to your

diet! 3. Get Moving! 4. Work on losing weight if you

are overweight!

Avoid Tobacco It is the leading cause of

preventable death! Average age people start tobacco

use is 12 10 million people die a year

because of tobacco use! # 1 thing you can do is to

not use Tobacco products!

Add more plant food! Any food without a mother! Fruits Vegetables Legumes Whole Grains Nuts and Seeds

Increase foods without a mother! This will decrease your risk of: Heart disease, Cancer Stroke Obesity Diabetes

Get Moving! Start and maintain some kind of

exercise or activity most days of the week!

Being sedentary is as dangerous as tobacco to your health!

Benefits of Exercise – Physical Increases…

muscle strength and endurance Efficiency of heart and lungs Physical stamina Bone strength Flexibility Resistance to muscle and bone injury

Benefits of Exercise – Physical Improves Posture Reduces Blood Pressure Reduces Risk of Cardiovascular

Disease Helps reduce excess body fat Increases resistance to disease

Other Benefits of Exercise Releases Endorphins Improves – mental alertness, self-

image, self-confidence, quality of sleep

Increases ability to concentrate Helps relieve stress & improve

relaxation Controls anxiety and depression

Work on losing weight! Only if you are overweight! Increased weight = and increase

risk of disease Portion Control is essential! General rule: meal the size of

your palms! We super size everything!

Diseases of Affluence! Found mainly in countries that

have a lot! Many of these diseases are

preventable due to lifestyle habits! We have creeping obesity in our

country! Super Sized food portions. Kids

today don’t know what normal or healthy portions are!

Killers in our Country! 1. Heart Disease! 2. Cancer! A new study says that between

30 - 40% of cancer cases worldwide can be prevented by diet and lifestyle changes!

Increase your Vegetables! Vegetables are not Potato, Peas,

or Corn, they are part of the grain or starch group!

Vegetables have important Phytochemicals!

Phytochemicals What are they? Naturally occurring “plant”

chemicals. They are present in every plant

food. There are literally thousands of

them.

How do they work! Understanding is inadequate,

learning more every day! Plants develop these protective

chemicals to protect themselves from damage: sunshine, bacteria, molds, fungi,

cold, heat, insects and toxic pollutants!

Example: horseradish, mustard

Phytochemical group: Organic isothiocyanates

Properties: Hot, spicy, and annoying, but highly protective!

Presence of Phytochemicals: Indicated by: Color Odor Flavor The stronger or brighter the better!

Phytochemicals help the plant! If we eat them they offer the same

protection to us! The greater the variety of plant

foods you eat the greater the variety of phytochemicals you get!

This offers you protection against all types of diseases!

Most Important Phyto Foods! Red, Yellow and Orange Fruits & Vegs. Cruciferous Vegetables: broccoli etc. Dark Green Leafy Veg. (darker is better) Mushroom, Garlic & Onions Whole Grains Dry Beans & Peas (Legumes) Nuts & Seeds

Fruits and Vegetables: A serving is 1/2 c. or 4 oz. Eat a minimum of 5 - 10

servings a day Eat a rainbow everyday! A serving of veg. = 25 calories A serving of fruit = 60 calories