1. What is Health?
Today’s Goal:
Learn 3 new things

2. The Challenge
100 point per correct answer

3. Question
What is the average restaurant portion size served (ie how many more times than what we should be eating?)
2 X X X 6X X

4. 4 X: When Less is More – Reduce your portion size
McDonalds:
Big Mac = 550 calories
Large Fries = 540 calories
Sweet Tea = 230 calories
1320 calories
Applebees:
Pecan Crusted Chicken Salad = 1360
What can we do to eat less at restaurants?
Fast food restaurant hamburgers are one example of the increase in portion size and calories since the 50s when they first became popular. In 1957 the average fast food hamburger weighed one ounce and had 210 calories. Today the average size is 6 times that with over 600 calories. This is the average size of a one-patty hamburger. There are many other hamburger choices that are “super-sized.” A double hamburger can top 1,000 calories.

5. Question What does BMI stand for?
Bonus question for 100 pts: What is an ideal BMI?

6. Know Your Body Mass Index (BMI)
< 18 = underweight
= desirable
25 – = overweight
>30 = obese
Bmi-calculator.net
Bmi-calculator.com
How to you get and keep you BMI in a normal range?

7. Question What another name for trans fats?
How do you know if a food product has trans fats in it?

8. NO MORE Trans Fats AKA (Partially Hydrogenated Oil)
Causes Cancer
Increases Heart Disease risk
Increases Diabetes risk
Fooducate is a GREAT app
Ingredients: Filling (mixed berry preserves [high fructose corn syrup, sugar, blueberries, red raspberries, strawberries], corn syrup, high fructose corn syrup, glycerin, maltodextrin, fructose, water, natural and artificial berry flavor, apples, modified corn starch, sodium alginate, citric acid, malic acid, modified cellulose, calcium phosphate, xanthan gum, red #40, blue #1), enriched wheat flour, whole oats, sugar, partially hydrogenated soybean and/or cottonseed oil, high fructose corn syrup, honey, calcium carbonate, dextrose, nonfat dry milk, wheat bran, salt, cellulose gum, leavening (potassium bicarbonate), natural and artificial vanilla flavor, soy lecithin, wheat gluten, corn starch, niacinamide, carrageenan, guar gum, zinc oxide, reduced iron, pyridoxine hydrochloride (vitamin B6), riboflavin (vitamin B2), vitamin

9. Bonus Question: The largest hamburger in the world weighed a) 75 lbs b) 252 lbs c) 526 lbs d) 777 lbs

10. Bonus Question: The largest hamburger in the world weighed a) 75 lbs b) 252 lbs c) 526 lbs d) 777 lbs

11. Name one man-made food ingredient that is detrimental to your health.

12. Understanding Food Labels

13. Question
DAILY DOUBLE
How many teaspoons of sugar in a 20 ounce soda? 5; 12; 17; 22

14. Drastically Reduce Soda Consumption
A 20 ounce soda has 17 tsp of sugar
The average teenager drinks 600 cans per year
The average adult drinks 56 gallons per year
Lead to increased obesity
Depletes the body of vital nutrients
Average pH – 3.0
AVOID ALL HIGH FRUCTOSE CORN SYRUP

15. What is the pH of Mountain Dew?
2.5
3.25
5.5
7.5

16. Mountain Dew: 3.25
What are healthy things you can drink?

17. Question How many minutes of exercise should we get per day minimally?
Bonus – What are the 3 components to any well rounded fitness program?

18. Get Physical
30 minutes
3 Components of a well-rounded exercise routine: weight training, aerobic exercise and flexibility.
Push Ups – How many can you do? 200 point bonus whoever is willing to do 10 pushups (woman) / 25 pushups (man)

19. Question
How many hours of sleep does an adult need for optimal health?
Bonus question – Getting too much or too little sleep contributes to what disease?

20. REST Most Adults need 7 – 8 hours per night
Teens need 9 hours per night
Getting less than 6 or more than 9 hours of sleep per night increases risk of diabetes (study out of Boston University School of Medicine)

21. Question
How many hours per week does the average teen spend on “screen time?” includes TV, computer, video games, smart phones and texting
How many hours per day does the average adults watch TV

22. Screen Time Stats
Teens spend on average 42 hours of screen time per week
Boys spend 72 minutes a day on average playing video games
Americans watch on average 4.5 hours of TV/day

23. Improve Your Posture Let’s do a posture check!
Your head weighs about as much as a bowling ball
Your ear, shoulder, hip and ankle should form a straight line.
Have your shoulder blades touch the back of your chair.
What system lives inside the spine?

27. How Many Thoughts Do You Have Each Day?
10,000
20,000
30,000
40,000
50,000
60,000

28. 60,000 Thought Per Day
Number of murders seen on TV by the time a child finishes elementary school: 8,000
Number of violent acts seen on TV by age 18: 200,000
Average child sees 10,000 junk food commericals per year
95% of your thoughts are the same as yesterday
80% of your thoughts are negative
The mind is a computer:
What are things you can do to clean your hard drive?

29. Summary Know your BMI and keep it within normal range
Eliminate bad ingredients such as HFCS and trans fat
Eat at home
Reduce/eliminate soda consumption
Shoot for hours of sleep per night
30 minutes of exercise per day
Reduce your screen time
Do a posture check
Think about what you are thinking about