1. Maintaining a Healthy Lifestyle

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

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

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

5. Keys to Good Health Nutrition Exercise
Avoid Addictions to Smoking, Alcohol and Drugs
Protect Yourself from Disease
Get Enough Sleep
Manage Stress

6. Nutrition: You Are What You Eat

7. Aim for a Healthy Weight

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

9. Maintain a healthy weight through:
Healthy eating
Exercise

10. Calculate Your Body Mass Index (BMI)
A common method of evaluating your weight
BMI= 705 X Body Weight Divided By (Height X Height)

11. BMI Less than 18.5 18.5-24.9 25-29.9 30 and above Under weight
Normal weight
Overweight
Obese

12. Be Physically Active Each Day

13. Adults Need 30-60 Minutes of Moderate Activity Each Day
Moderate activity is one that requires as much energy as walking 2 miles in 30 minutes

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

15. Nutrition Test

16. What would you feed a 6 year old for breakfast before you send him or her to school?
Write your answer on a separate
sheet of paper.

17. Let’s hear some examples

18. Nutrition Test, Part II What did you have for breakfast
this morning? Write this on a sheet
of paper.

19. Nutrition Test: Part III How many teaspoons of sugar are in a can of soda?

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

21. Nutritional Guidelines
My Pyramid 2005
My Plate 2011

22. New Guidelines for 2011 www.choosemyplate.gov
Half of the plate should be covered with vegetables and fruit.
One fourth should be whole grains
One fourth should be protein
Include dairy products

23. Food amounts based on:
Age
Gender
Level of physical activity

24. Fruits One to two cups recommended daily. A cup is equal to:
1 small apple
1 large banana
1 large orange
1 cup of 100% juice

25. Vegetables
One to 2 and a half cups recommended daily. A cup is equal to:
2 cups of raw leafy vegetables
1 cup of raw or cooked vegetables
1 large ear of corn
1 medium potato

26. Bread, Cereal, Rice and Pasta
3 or more ounces recommended daily. An ounce is:
1 slice of bread
1 cup of cereal
One half cup of cooked
rice, cereal or pasta

27. Protein: Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
2-6 ounces recommended daily
One quarter cup of cooked dry beans
One egg
1 tablespoons peanut
butter
One half ounce of nuts

28. Dairy: Milk, Yogurt and Cheese
2-3 cups recommended daily. One cup is equal to:
1 and one half ounces of cheddar cheese
2 cups cottage
cheese
1 8 oz. container
of yogurt

29. Oils Use liquid oils, not solid fats 3-7 teaspoons recommended per day
Cooking oil
Salad dressing
Margarine
Mayonnaise

30. Discretionary or Empty Calories
Range from calories for most people
Eat more of essential foods
Eat fewer foods with high fat or sugar content (cookies, cakes, ice cream, candies, hot dogs, hamburgers, fried foods)

31. Suggestions for Healthy Food Choices
Three fourths of the dinner plate should be covered with fruits, vegetables, whole grains and beans
Eat a variety of grains daily, especially whole grains
Limit solid fats such as butter, margarine and lard

32. Suggestions for Healthy Food Choices
Moderate your intake of sugar
Choose and prepare foods with less salt

33. Group Exercise: Ollie American’s Diet
Assignment:
How Healthy is Your Diet

34. Hints for Ollie’s Diet
A large pizza has 16 ounces of cheese ( equivalent to about 11 cups of milk)
A large slice of pizza is equal to 2 slices of bread
A hamburger bun is 2 slices of bread
A hamburger patty is about 4oz.

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

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

37. Evaluate Your Health Habits
Which habits promote your good health?
Which habits are harmful to your health?

38. Avoid Addictions
Smoking
Alcohol
Drugs

39. Smoking is the leading cause of preventable death in the United States

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

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

42. Smoking Is Related to Many Illnesses:
Respiratory System
Heart and Circulatory System
Strokes
Eyes and Vision
Cancer
Osteoporosis
Damages Developing Fetus
Facial Wrinkling

43. Increase Your Life by 10 Years:
Refrain from smoking.
Maintain a healthy diet.
Exercise regularly.

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

45. Smoking has always
played a leading role
in movies and TV shows.
Film stars John Wayne,
Robert Mitchum, Humphrey
Bogart and Yul Brynner
all died from lung cancer.

46. Be Careful with Alcohol

47. Responsible Drinking
Abuse of alcohol is the number one health problem facing college students today
The leading cause of death among college students is alcohol related car accidents

48. Some Problems
Excessive drinking is a factor in poor college performance and high drop out rates.
Heavy drinking causes brain damage and interferes with memory.

49. Women are at greater risk
Women have a higher concentration of alcohol after drinking the same amount as men.
There is greater damage to the heart and brain.
There is a greater risk of breast cancer.
There is a greater chance of being the victim of violent crime.

50. Binge drinking is having too much alcohol in too little time.
Men who drink 5 or more drinks in a row
Women who drink 4 or more drinks in a row
Two out of five college students are binge drinkers

51. Binge drinkers are more likely to:
Be hurt or injured
Drive a car after drinking
Get in trouble with police
Engage in unprotected sex
Damage property
Fall behind in school work
Miss class

52. Moderate Drinking One drink per day for women
Two drinks per day for men

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

54. BAC Most people reach .05 BAC with one or two drinks.
How much is one drink?

55. One Drink Is: One l2 ounce can of beer One 4 ounce glass of wine
1.5 ounces of distilled spirits (whiskey, vodka, rum)

56. BAC .08 driving under the influence .2 a person passes out
.3 a person lapses into a coma
.4 death is likely from alcohol poisoning

57. Factors Affecting BAC How rapidly you drink Type of drink
Temperature of drink
Food
Size and gender
Age
Ethnicity
Other drugs

58. Symptoms of Alcoholism

59. Drinking more than intended

60. Persistent desire to drink

61. Unsuccessful attempts to quit

62. Absenteeism

63. Decreased performance at work or school

64. Get Help Family doctor College Health Office
See the Health Section of the College Success Web Site for related links to Alcoholics Anonymous and other suggestions for help

65. Be Careful with Other Drugs Too
Taking drugs interferes with concentration and memory.
Taking drugs interferes with accomplishing your goals and dreams.

66. Is it worth it? Ask yourself these questions:
Are the benefits greater than the problems?
Will I experience more pleasure than pain?
Will the drug do more harm than good?

67. Let’s Stop for a Game Directions: Walk around the room and have 3 students write their names on your card. I can write my name on your card too.

68. Protect Yourself from AIDS and Other STD’s

69. What is AIDS? It is the acquired imunodeficiency syndrome.
It is the disease you get when HIV destroys the immune system.
There is no cure.

70. How is AIDS acquired? Sex without a condom
Sharing a needle or syringe to inject drugs
Blood transfusions (small risk)
Mothers can pass on the virus to their babies

71. Limit Your Risk Use a latex condom Do not share needles
Reduce or eliminate risky behaviors

72. Testing for HIV
Contact your College Health Center or local Health Clinic

73. Other Sexually Transmitted Diseases (STD’s)
Clamydia
Gonorrhea
Syphilis
Genital Herpes
Human Papillomavirus
Hepatitis B
Trichomoniasis
Bacterial Vaginosis

74. STD’s can cause Cancer Impaired fertility Premature birth
Infant fatality
Disability

75. STD’S Affect one out of Every 6 Adults

76. Get Enough Sleep It is important for learning and brain function
It is important for good health

77. Lack of Sleep Causes Difficulties with memory and learning
Increased irritability
Accidents
Illness
Lack of energy
Stress

78. So, Stay Up Late And

79. Be Tired

80. Sick
The immune system does not work
as well.

81. Depressed and Irritable

82. Risk an Accident

83. Lack of sleep causes
Weight gain
Rapid aging

84. Lack of sleep causes
hallucinations. During
the Gulf War, soldiers
put coins in tree branches
thinking they were soda machines or
phone booths.
After 24 hours of simulated combat,
artillery teams lost track of where they
were and what they were firing at.

85. During the Gulf War, sleep deprived
soldiers fired on their own buddy's
tanks.
Mental performance degrades by
25% in every 24-hour sleepless period.

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

87. Keys to Success: Live to be 100

88. How to live to be 100 years old

89. Life Expectancy A male baby born today can expect to live 76.4 years;
a baby girl, years.
At 35 years of age, a person’s
life expectancy rises to 78.96
for males and for
females.

90. At age 122,
Jeanne Calment
was the oldest
person in the world.

91. Jeanne Calment, 122 Took up fencing at age 85 Rode a bike at age 100
Released a RAP CD at age 121
Spirited and mentally sharp
Famous for funny saying such as, “I’ve never had but one wrinkle, and I’m sitting on it.”

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

93. Ways to Live to Be 100 If you smoke, make quitting your top priority
Reduce fats and cholesterol
Do aerobic exercise 3 to 5 times a week
Emphasize fruits and vegetables in the diet

94. Ways to Live to be 100 Get cancer screening Never go on a fad diet
Eat less meat
Get enough sleep
Relax
Be an optimist

95. Making Positive Changes in Your Life
Precontemplation-denial or blame it on someone else
Contemplation-thinking seriously about taking action
Preparation-making a strategy for change
Action- just do it
Maintenance-keep doing it
Termination-no more temptations

96. Exercise: Write 3 Intention Statement About Your Health
I intend to. . .
Share your ideas

97. Stress and Relaxation

98. Is the removal of all stress helpful?

99. Stress can be motivation

100. Two Kinds of Stress
Distress
Eustress
BY DR. HANS SELYE

101. Distress

102. What are some examples of distress?

103. Rate the Stress Low Medium High Tests Money and bills Children Work
Traffic
Telephone

104. What is stress for one person is not necessarily stress for another

105. Where is the stress?

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

107. If you think your life is disconnected,
Your thinking may be misdirected
For living, you see,
Is as it should be
It’s just not what you expected.
BY OLIVER, A RATIONAL
PSYCHIATRIST

108. The Physiology of Stress

109. What are the symptoms of stress?

110. Stress Symptoms Insomnia Muscle tension Digestive problems
Raised blood pressure
Cold hands
Health problems

111. The Story of the Cave Man and the Saber-toothed Tiger

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

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

114. Fight

115. Or flight

116. To fight that tiger or run away fast, the body prepares by releasing stress hormones
Cortisol increases blood sugar and speeds metabolism
Epinephrine supplies extra glucose
Norepinephrine speeds up your heart rate and raises your blood pressure

117. Why is stress a problem?

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

119. And we are left with all the stress hormones

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

121. Stress interferes with learning and study

122. 3 Ways to Deal with Stress
Exercise uses up the stress hormones
Stress reducing thoughts
Physical relaxation

123. Exercise

124. Remember what the cave man did when threatened?

125. He or she MOVED!

126. Moving burns the stress hormones

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

128. Find some activity that you like.

129. Stress Reducing Thoughts

130. ABC’S of Emotions
Fact or event
Self statement
Emotion or feeling

131. Here is an example from the text: Traffic
What are the ABC’S?

132. Stress Reducing Thoughts
Keep cool
It’s not the end of the world
Relax
I don’t have to be perfect
Life’s like that
Life’s too short to be miserable

133. Exercise: Write at least 3 stress reducing thoughts on the 3 x 5 card.1. 2. 3.

134. Group Activity: Stress-Reducing Thoughts

135. Physical Relaxation

136. Elements of Physical Relaxation
Breathing
Tensing and Relaxing Muscles
Visual Imagery
Positive Suggestions
Music

137. Breathing
Take a few deep breaths
Focus on your breathing

138. Tensing and Relaxing Muscles
Let’s try it

139. Use Visual Imagery Imagine your favorite place Beach Mountains Lake
Desert

140. IMAGINE YOURSELF AT THE BEACH

141. OR IN THE MOUNTAINS

142. OR YOUR FAVORITE PLACE

143. Use Positive Suggestions

144. Music
Use a beat slower than your heart rate

145. Relaxation Exercise

146. Let’s Review. Do these things at home on your own:
Music
Breathing
Tensing and relaxing muscles
Imagery
Positive suggestion

147. Make it a Habit
Exercise
Stress reducing thoughts
Physical relaxation

148. Stress Management Checklist
Manage your time and organize your things
Don’t spread yourself too thin
Learn to say “no”
Cultivate friends
Participate in an extracurricular activity
Do something fun every day

149. Stress Management Checklist
Exercise regularly
Eat sensibly
Get enough sleep
Learn to relax

150. Take Action to Reduce Stress
Concentrate your efforts on doing something about the problem.
Seek information on how to solve your problem.
Make a plan of action.
Make it a priority to solve the problem.
Do what needs to be done, one step at a time.

151. Write 3 intention statements about relaxation:
I Intend to 1. 2. 3.
Complete: What is Your Stress Index?

152. Good Health to You!