Maintaining a Healthy Maintaining a Healthy LifestyleLifestyle

A college education is an A college education is an investment in your future. investment in your future. Plan to live a long and healthy Plan to live a long and healthy life to enjoy your investment. life to enjoy your investment.

In the 21In the 21stst Century, it is Century, it is predicted that you could live to predicted that you could live to be 100 years old. be 100 years old.

Plan your life as if you will live Plan your life as if you will live to be 100 years old to be 100 years old and and healthy.healthy.

Keys to Good HealthKeys to Good Health

NutritionNutrition ExerciseExercise Avoid Addictions to Smoking, Alcohol Avoid Addictions to Smoking, Alcohol

and Drugsand Drugs Protect Yourself from Disease Protect Yourself from Disease Get Enough SleepGet Enough Sleep Manage Stress Manage Stress

Nutrition: You Are What You EatNutrition: You Are What You Eat

Aim for a Healthy Weight Aim for a Healthy Weight

What is the best way to What is the best way to maintain a healthy weight?maintain a healthy weight?

Maintain a healthy weight Maintain a healthy weight through:through: Healthy eatingHealthy eating Exercise Exercise

Calculate Your Body Mass Calculate Your Body Mass Index (BMI)Index (BMI) A common method of evaluating your A common method of evaluating your

weightweight BMI= 705 X Body Weight Divided By BMI= 705 X Body Weight Divided By

(Height X Height) (Height X Height)

BMI BMI

Less than 18.5Less than 18.5

18.5-24.918.5-24.9

25-29.925-29.9

30 and above 30 and above

Under weightUnder weight

Normal weightNormal weight

OverweightOverweight

ObeseObese

Be Physically ActiveBe Physically Active Each Day Each Day

Adults Need 30-60 Minutes of Adults Need 30-60 Minutes of Moderate Activity Each DayModerate Activity Each Day Moderate activity is one that requires as Moderate activity is one that requires as

much energy as walking 2 miles in 30 much energy as walking 2 miles in 30 minutes minutes

Newer recommendations are Newer recommendations are for an hour of exercise each for an hour of exercise each day!day!

Nutrition TestNutrition Test

What would you feedWhat would you feeda 6 year old for a 6 year old for breakfast before breakfast before you send him or you send him or her to school?her to school?

Write your answer on a separatesheet of paper.

Let’s hear some examplesLet’s hear some examples

Nutrition Test, Part IINutrition Test, Part II

What did you have for breakfastthis morning? Write this on a sheetof paper.

Nutrition Test: Part IIINutrition Test: Part III

How many teaspoons of sugar How many teaspoons of sugar are in a can of soda?are in a can of soda?

There are 9 teaspoons of There are 9 teaspoons of sugar in a can of soda!sugar in a can of soda!

Nutritional GuidelinesNutritional Guidelines

My Pyramid 2005My Pyramid 2005 My Plate 2011My Plate 2011

New Guidelines for 2011New Guidelines for 2011

www.choosemyplate.govwww.choosemyplate.gov Half of the plate should Half of the plate should

be covered with be covered with vegetables and fruit.vegetables and fruit.

One fourth should be One fourth should be whole grainswhole grains

One fourth should be One fourth should be proteinprotein

Include dairy productsInclude dairy products

Food amounts based on:Food amounts based on:

AgeAge GenderGender Level of physical activityLevel of physical activity

FruitsFruits One to two cups recommended daily. A One to two cups recommended daily. A

cup is equal to:cup is equal to: 1 small apple1 small apple 1 large banana1 large banana 1 large orange1 large orange 1 cup of 100% juice 1 cup of 100% juice

VegetablesVegetables One to 2 and a half cups recommended One to 2 and a half cups recommended

daily. A cup is equal to:daily. A cup is equal to: 2 cups of raw leafy vegetables2 cups of raw leafy vegetables 1 cup of raw or cooked vegetables1 cup of raw or cooked vegetables 1 large ear of corn1 large ear of corn 1 medium potato 1 medium potato

Bread, Cereal, Rice and PastaBread, Cereal, Rice and Pasta

3 or more ounces recommended daily. 3 or more ounces recommended daily. An ounce is:An ounce is: 1 slice of bread1 slice of bread 1 cup of cereal1 cup of cereal One half cup of cooked One half cup of cooked

rice, cereal or pasta rice, cereal or pasta

Protein: Meat, Poultry, Fish, Protein: Meat, Poultry, Fish, Dry Beans, Eggs, NutsDry Beans, Eggs, Nuts 2-6 ounces recommended daily2-6 ounces recommended daily

One quarter cup of cooked dry beansOne quarter cup of cooked dry beans One eggOne egg 1 tablespoons peanut 1 tablespoons peanut

butterbutter One half ounce of nutsOne half ounce of nuts

Dairy: Milk, Yogurt and Dairy: Milk, Yogurt and CheeseCheese 2-3 cups recommended daily. One cup is 2-3 cups recommended daily. One cup is

equal to:equal to: 1 and one half ounces of cheddar 1 and one half ounces of cheddar

cheesecheese 2 cups cottage2 cups cottage

cheesecheese 1 8 oz. container1 8 oz. container

of yogurt of yogurt

Oils Oils

Use liquid oils, not solid fatsUse liquid oils, not solid fats 3-7 teaspoons recommended per day 3-7 teaspoons recommended per day

Cooking oilCooking oil Salad dressingSalad dressing MargarineMargarine MayonnaiseMayonnaise

Discretionary or Empty CaloriesDiscretionary or Empty Calories

Range from 100-300 calories for most Range from 100-300 calories for most peoplepeople Eat more of essential foodsEat more of essential foods Eat fewer foods with high fat or sugar Eat fewer foods with high fat or sugar

content (cookies, cakes, ice cream, content (cookies, cakes, ice cream, candies, hot dogs, hamburgers, fried candies, hot dogs, hamburgers, fried foods)foods)

Suggestions for Healthy Food Suggestions for Healthy Food ChoicesChoices Three fourths of the dinner plate should Three fourths of the dinner plate should

be covered with fruits, vegetables, be covered with fruits, vegetables, whole grains and beanswhole grains and beans

Eat a variety of grains daily, especially Eat a variety of grains daily, especially whole grainswhole grains

Limit solid fats such as butter, Limit solid fats such as butter, margarine and lard margarine and lard

Suggestions for Healthy Food Suggestions for Healthy Food ChoicesChoices Moderate your intake of sugarModerate your intake of sugar Choose and prepare foods with less saltChoose and prepare foods with less salt

Group Exercise:Group Exercise:Ollie American’s DietOllie American’s Diet

Assignment:Assignment:

How Healthy is Your DietHow Healthy is Your Diet

Hints for Ollie’s DietHints for Ollie’s Diet

A large pizza has 16 ounces of cheese A large pizza has 16 ounces of cheese ( equivalent to about 11 cups of milk) ( equivalent to about 11 cups of milk)

A large slice of pizza is equal to 2 slices A large slice of pizza is equal to 2 slices of breadof bread

A hamburger bun is 2 slices of breadA hamburger bun is 2 slices of bread A hamburger patty is about 4oz. A hamburger patty is about 4oz.

Ollie is allowed 100-300 Ollie is allowed 100-300 discretionary calories. How discretionary calories. How many did he eat?many did he eat?

Many of Ollie’s foods are high Many of Ollie’s foods are high in caloriesin calories 12 oz. Soda or beer = 150 calories12 oz. Soda or beer = 150 calories Small bag of chips (1.5 oz) = 230 caloriesSmall bag of chips (1.5 oz) = 230 calories Small candy bars = 300 calories eachSmall candy bars = 300 calories each A large pepperoni pizza = 1400 caloriesA large pepperoni pizza = 1400 calories A large hamburger = 500 caloriesA large hamburger = 500 calories A large order of fries = 450 caloriesA large order of fries = 450 calories

Avoid AddictionsAvoid Addictions

SmokingSmoking Alcohol Alcohol DrugsDrugs

Smoking is the leading cause Smoking is the leading cause of preventable death in the of preventable death in the United StatesUnited States

About 430,000 Americans die About 430,000 Americans die each year from smoking each year from smoking related illnesses.related illnesses.

Imagine 4 jumbo jets each Imagine 4 jumbo jets each carrying 400 persons crashing carrying 400 persons crashing each day. This is how many each day. This is how many people die each year from people die each year from smoking related illnesses. smoking related illnesses.

Smoking Is Related to Many Smoking Is Related to Many Illnesses:Illnesses:

Respiratory SystemRespiratory System Heart and Heart and

Circulatory SystemCirculatory System StrokesStrokes Eyes and VisionEyes and Vision CancerCancer OsteoporosisOsteoporosis

Damages Damages Developing FetusDeveloping Fetus

Facial Wrinkling Facial Wrinkling

Increase Your Life by 10 Increase Your Life by 10 Years:Years:

Refrain from smoking.Refrain from smoking. Maintain a healthy diet.Maintain a healthy diet. Exercise regularly. Exercise regularly.

Smoking is promoted to make Smoking is promoted to make money for the tobacco money for the tobacco companies.companies.

Smoking has always played a leading rolein movies and TV shows.Film stars John Wayne,Robert Mitchum, HumphreyBogart and Yul Brynner all died from lung cancer.

Be Careful with Alcohol Be Careful with Alcohol

Responsible DrinkingResponsible Drinking Abuse of alcohol is the number one Abuse of alcohol is the number one

health problem facing college students health problem facing college students todaytoday

The leading cause of death among The leading cause of death among college students is alcohol related car college students is alcohol related car accidentsaccidents

Some ProblemsSome Problems

Excessive drinking is a factor in poor Excessive drinking is a factor in poor college performance and high drop out college performance and high drop out rates.rates.

Heavy drinking causes brain damage Heavy drinking causes brain damage and interferes with memory. and interferes with memory.

Women are at greater riskWomen are at greater risk

Women have a higher concentration of Women have a higher concentration of alcohol after drinking the same amount alcohol after drinking the same amount as men.as men.

There is greater damage to the heart There is greater damage to the heart and brain. and brain.

There is a greater risk of breast cancer.There is a greater risk of breast cancer. There is a greater chance of being the There is a greater chance of being the

victim of violent crime. victim of violent crime.

Binge drinkingBinge drinking is having too is having too much alcohol in too little time. much alcohol in too little time.

Men who drink 5 or more drinks in a rowMen who drink 5 or more drinks in a row Women who drink 4 or more drinks in a Women who drink 4 or more drinks in a

row row Two out of five college students are Two out of five college students are

binge drinkersbinge drinkers

Binge drinkers are more likely Binge drinkers are more likely to: to: Be hurt or injuredBe hurt or injured Drive a car after drinkingDrive a car after drinking Get in trouble with policeGet in trouble with police Engage in unprotected sexEngage in unprotected sex Damage propertyDamage property Fall behind in school workFall behind in school work Miss classMiss class

Moderate Drinking Moderate Drinking

One drink per day for womenOne drink per day for women Two drinks per day for menTwo drinks per day for men

Blood Alcohol Concentration Blood Alcohol Concentration (BAC)(BAC) Legal BAC is .08Legal BAC is .08 How many drinks is .08?How many drinks is .08?

BACBAC

Most people reach .05 BAC with one or Most people reach .05 BAC with one or two drinks.two drinks.

How much is one drink?How much is one drink?

One Drink Is:One Drink Is:

One l2 ounce can of beerOne l2 ounce can of beer One 4 ounce glass of wineOne 4 ounce glass of wine 1.5 ounces of distilled spirits (whiskey, 1.5 ounces of distilled spirits (whiskey,

vodka, rum) vodka, rum)

BACBAC

.08 driving under the .08 driving under the influenceinfluence

.2 a person passes out.2 a person passes out .3 a person lapses .3 a person lapses

into a comainto a coma .4 death is likely .4 death is likely

from alcohol poisoningfrom alcohol poisoning

Factors Affecting BACFactors Affecting BAC How rapidly you drinkHow rapidly you drink Type of drinkType of drink Temperature of drinkTemperature of drink FoodFood Size and genderSize and gender AgeAge EthnicityEthnicity Other drugsOther drugs

Symptoms of AlcoholismSymptoms of Alcoholism

Drinking more than intendedDrinking more than intended

Persistent desire to drinkPersistent desire to drink

Unsuccessful attempts to quitUnsuccessful attempts to quit

AbsenteeismAbsenteeism

Decreased performance at Decreased performance at work or school work or school

Get HelpGet Help

Family doctorFamily doctor College Health OfficeCollege Health Office See the Health Section of the College See the Health Section of the College

Success Web Site for related links to Success Web Site for related links to Alcoholics Anonymous and other Alcoholics Anonymous and other suggestions for helpsuggestions for help

Be Careful with OtherBe Careful with Other Drugs Too Drugs Too

Taking drugs interferes with Taking drugs interferes with concentration and memory. concentration and memory.

Taking drugs interferes with Taking drugs interferes with accomplishing your goals and dreams.accomplishing your goals and dreams.

Is it worth it? Ask yourself Is it worth it? Ask yourself these questions:these questions:

Are the benefits greater than the Are the benefits greater than the problems?problems?

Will I experience more pleasure than Will I experience more pleasure than pain?pain?

Will the drug do more harm than good?Will the drug do more harm than good?

Let’s Stop for a GameLet’s Stop for a Game

Directions: Walk around the Directions: Walk around the room and have 3 students room and have 3 students write their names on your write their names on your card. I can write my name on card. I can write my name on your card too. your card too.

Protect Yourself fromProtect Yourself from AIDS and Other STD’s AIDS and Other STD’s

What is AIDS?What is AIDS?

It is the acquired imunodeficiency It is the acquired imunodeficiency syndrome. syndrome.

It is the disease you get when HIV It is the disease you get when HIV destroys the immune system.destroys the immune system.

There is no cure. There is no cure.

How is AIDS acquired?How is AIDS acquired?

Sex without a condomSex without a condom Sharing a needle or syringe to inject Sharing a needle or syringe to inject

drugsdrugs Blood transfusions (small risk)Blood transfusions (small risk) Mothers can pass on the virus to their Mothers can pass on the virus to their

babies babies

Limit Your RiskLimit Your Risk

Use a latex condomUse a latex condom Do not share needlesDo not share needles Reduce or eliminate risky behaviorsReduce or eliminate risky behaviors

Testing for HIVTesting for HIV

Contact your College Health Center or Contact your College Health Center or local Health Cliniclocal Health Clinic

Other Sexually Transmitted Other Sexually Transmitted Diseases (STD’s)Diseases (STD’s) ClamydiaClamydia GonorrheaGonorrhea SyphilisSyphilis Genital HerpesGenital Herpes Human PapillomavirusHuman Papillomavirus Hepatitis BHepatitis B TrichomoniasisTrichomoniasis Bacterial VaginosisBacterial Vaginosis

STD’s can causeSTD’s can cause

CancerCancer Impaired fertilityImpaired fertility Premature birthPremature birth Infant fatalityInfant fatality DisabilityDisability

STD’S Affect one out of Every STD’S Affect one out of Every 6 Adults6 Adults

Get Enough Sleep Get Enough Sleep

It is important for learning and brain It is important for learning and brain function function

It is important for good healthIt is important for good health

Lack of Sleep CausesLack of Sleep Causes

Difficulties with memory and learningDifficulties with memory and learning Increased irritabilityIncreased irritability AccidentsAccidents IllnessIllness Lack of energy Lack of energy StressStress

So, Stay Up Late AndSo, Stay Up Late And

Be TiredBe Tired

SickSick

The immune system does not workas well.

Depressed and IrritableDepressed and Irritable

Risk an AccidentRisk an Accident

Lack of sleep causesLack of sleep causes

Weight gainWeight gain Rapid agingRapid aging

Lack of sleep causeshallucinations. Duringthe Gulf War, soldiers put coins in tree branchesthinking they were soda machines or phone booths.

After 24 hours of simulated combat,artillery teams lost track of where theywere and what they were firing at.

During the Gulf War, sleep deprivedsoldiers fired on their own buddy'stanks.

Mental performance degrades by 25% in every 24-hour sleepless period.

Staying up late and cramming Staying up late and cramming for a test is probably not a for a test is probably not a good idea!good idea!

Keys to Success:Keys to Success:Live to be 100Live to be 100

How to live to be 100 years oldHow to live to be 100 years old

Life ExpectancyLife Expectancy

A male baby born today can expect to live 76.4 years;a baby girl, 83.25 years.

At 35 years of age, a person’slife expectancy rises to 78.96 for males and 89.78 for females.

At age 122,Jeanne Calmentwas the oldest person in the world.

Jeanne Calment, 122Jeanne Calment, 122

Took up fencing at age 85Took up fencing at age 85 Rode a bike at age 100Rode a bike at age 100 Released a RAP CD at age 121Released a RAP CD at age 121 Spirited and mentally sharpSpirited and mentally sharp Famous for funny saying such as, “I’ve Famous for funny saying such as, “I’ve

never had but one wrinkle, and I’m never had but one wrinkle, and I’m sitting on it.”sitting on it.”

Group ActivityGroup Activity

Brainstorm ways to live to be 100 years old. Write your 5best ideas on the board.

Ways to Live to Be 100Ways to Live to Be 100

If you smoke, make quitting If you smoke, make quitting your top priorityyour top priority

Reduce fats and cholesterolReduce fats and cholesterol Do aerobic exercise 3 to 5 times a Do aerobic exercise 3 to 5 times a

weekweek Emphasize fruits and vegetables in the Emphasize fruits and vegetables in the

diet diet

Ways to Live to be 100Ways to Live to be 100

Get cancer screeningGet cancer screening Never go on a fad dietNever go on a fad diet Eat less meatEat less meat Get enough sleepGet enough sleep RelaxRelax Be an optimistBe an optimist

Making Positive Changes in Making Positive Changes in Your LifeYour Life Precontemplation-denial or blame it on Precontemplation-denial or blame it on

someone elsesomeone else Contemplation-thinking seriously about taking Contemplation-thinking seriously about taking

actionaction Preparation-making a strategy for changePreparation-making a strategy for change Action- just do itAction- just do it Maintenance-keep doing itMaintenance-keep doing it Termination-no more temptationsTermination-no more temptations

Exercise:Exercise:Write 3 Intention Statement Write 3 Intention Statement About Your HealthAbout Your Health

I intend to. . .

Share your ideas

Stress and RelaxationStress and Relaxation

Is the removal of all stress Is the removal of all stress helpful?helpful?

Stress can be motivationStress can be motivation

Two Kinds of StressTwo Kinds of Stress

DistressDistress

EustressEustress

BY DR. HANS SELYE

DistressDistress

What are some examples of What are some examples of distress?distress?

Rate the StressRate the Stress

LowLow MediumMedium HighHigh

TestsTests Money and billsMoney and bills ChildrenChildren WorkWork TrafficTraffic TelephoneTelephone

What is stress for one person What is stress for one person is not necessarily stress for is not necessarily stress for anotheranother

Where is the stress?Where is the stress?

Could it be in your head? It is Could it be in your head? It is how we look at the situation.how we look at the situation.

If you think your life is disconnected,Your thinking may be misdirectedFor living, you see,Is as it should beIt’s just not what you expected.

BY OLIVER, A RATIONALPSYCHIATRIST

The Physiology of StressThe Physiology of Stress

What are the symptoms of What are the symptoms of stress?stress?

Stress SymptomsStress Symptoms

InsomniaInsomnia Muscle tensionMuscle tension Digestive problemsDigestive problems Raised blood pressureRaised blood pressure Cold handsCold hands Health problemsHealth problems

The Story of the Cave Man The Story of the Cave Man and the Saber-toothed Tigerand the Saber-toothed Tiger

Picture this scene a million Picture this scene a million years ago. You come out of years ago. You come out of of your cave. The sun is up of your cave. The sun is up and the birds are chirping. and the birds are chirping. Your heart rate is normal. Your heart rate is normal.

All of a sudden you hear a All of a sudden you hear a twig snap. Off to your right twig snap. Off to your right you see a large saber-toothed you see a large saber-toothed tiger. You have two options. tiger. You have two options. What are they?What are they?

FightFight

Or flightOr flight

To fight that tiger or run away To fight that tiger or run away fast, the body prepares by fast, the body prepares by releasing stress hormonesreleasing stress hormones

Cortisol increases blood sugar and Cortisol increases blood sugar and speeds metabolismspeeds metabolism

Epinephrine supplies extra glucose Epinephrine supplies extra glucose Norepinephrine speeds up your heart Norepinephrine speeds up your heart

rate and raises your blood pressurerate and raises your blood pressure

Why is stress a problem?Why is stress a problem?

There is no longer a tiger to There is no longer a tiger to kill or run away from!kill or run away from!

And we are left with all the And we are left with all the stress hormonesstress hormones

Fight or flight is not an Fight or flight is not an appropriate response to appropriate response to today’s problemstoday’s problems

Stress interferes with learning Stress interferes with learning and studyand study

3 Ways to Deal with Stress3 Ways to Deal with Stress

Exercise uses up the stress hormonesExercise uses up the stress hormones Stress reducing thoughtsStress reducing thoughts Physical relaxationPhysical relaxation

ExerciseExercise

Remember what the cave Remember what the cave man did when threatened?man did when threatened?

He or she He or she MOVED!MOVED!

Moving burns the stress Moving burns the stress hormoneshormones

Make exercise such as a brisk Make exercise such as a brisk walk for 30 minutes, a part of walk for 30 minutes, a part of your daily routine.your daily routine.

Find some activity that you Find some activity that you like.like.

Stress Reducing ThoughtsStress Reducing Thoughts

ABC’S of EmotionsABC’S of Emotions

Fact or eventFact or event Self statementSelf statement Emotion or feelingEmotion or feeling

Here is an example from the Here is an example from the text:text:

TrafficTraffic

What are the ABC’S?

Stress Reducing ThoughtsStress Reducing Thoughts

Keep coolKeep cool It’s not the end of the worldIt’s not the end of the world RelaxRelax I don’t have to be perfectI don’t have to be perfect Life’s like thatLife’s like that Life’s too short to be miserableLife’s too short to be miserable

Exercise:Exercise:

Write at least 3 stress reducingthoughts on the 3 x 5 card.

1.2.3.

Group Activity:Group Activity:Stress-Reducing ThoughtsStress-Reducing Thoughts

Physical RelaxationPhysical Relaxation

Elements of Physical RelaxationElements of Physical Relaxation

BreathingBreathing Tensing and Relaxing MusclesTensing and Relaxing Muscles Visual ImageryVisual Imagery Positive SuggestionsPositive Suggestions MusicMusic

BreathingBreathing

Take a few deep breathsTake a few deep breaths Focus on your breathingFocus on your breathing

Tensing and Relaxing Tensing and Relaxing MusclesMuscles

Let’s try itLet’s try it

Use Visual ImageryUse Visual Imagery Imagine your favorite placeImagine your favorite place

BeachBeach MountainsMountains LakeLake DesertDesert

IMAGINE YOURSELF AT IMAGINE YOURSELF AT THE BEACHTHE BEACH

OR IN THE MOUNTAINSOR IN THE MOUNTAINS

OR YOUR FAVORITE PLACEOR YOUR FAVORITE PLACE

Use Positive SuggestionsUse Positive Suggestions

MusicMusic

Use a beat slower than your heart rateUse a beat slower than your heart rate

Relaxation ExerciseRelaxation Exercise

Let’s Review.Let’s Review.Do these things at home on Do these things at home on your own:your own:

MusicMusic BreathingBreathing Tensing and relaxing musclesTensing and relaxing muscles ImageryImagery Positive suggestionPositive suggestion

Make it a HabitMake it a Habit ExerciseExercise Stress reducing thoughtsStress reducing thoughts Physical relaxationPhysical relaxation

Stress Management ChecklistStress Management Checklist

Manage your time and organize your Manage your time and organize your thingsthings

Don’t spread yourself too thinDon’t spread yourself too thin Learn to say “no”Learn to say “no” Cultivate friendsCultivate friends Participate in an extracurricular activityParticipate in an extracurricular activity Do something fun every dayDo something fun every day

Stress Management ChecklistStress Management Checklist

Exercise regularlyExercise regularly Eat sensiblyEat sensibly Get enough sleepGet enough sleep Learn to relaxLearn to relax

Take Action to Reduce StressTake Action to Reduce Stress

Concentrate your efforts on doing Concentrate your efforts on doing something about the problem.something about the problem.

Seek information on how to solve your Seek information on how to solve your problem.problem.

Make a plan of action.Make a plan of action. Make it a priority to solve the problem.Make it a priority to solve the problem. Do what needs to be done, one step at a Do what needs to be done, one step at a

time. time.

Write 3 intention statements Write 3 intention statements about relaxation:about relaxation:

I Intend to . . . .1.2.3.

Complete: What is Your Stress Index?

Good Health to You!Good Health to You!