1. Wellness A Healthier You Kimberely Jackson LTEC 3220.020 November 29, 2012

2. Navigation Menu  Wellness  Personal Health  Nutrition  Exercise  Next Slide  Menu  Previous Slide  Quit  Wellness  Personal Health  Nutrition  Exercise  Next Slide  Menu  Previous Slide  Quit 2

3. Wellness Wellness is a state of optimal well being  Physical  Intellectual  Emotional  Social  Spiritual  Environmental well-being 3

4. Personal Health  Become your own doctor, do your own research, assume responsibility.  Eat healthy (green, lean, alkaline).  Breathe through your nose and into your lower abs as often as you can (no smoking!). 4

5. Personal Health (cont’d)  Eat healthy (green, lean, alkaline).  Drink 8 to 10 glasses of water a day.  Replace white rice/bread/sugar with brown and whole wheat equivalents.  Exercise 3 to 5 times per week, walk and take stairs as much as possible. 5

6. Personal Health (cont’d)  Fruits: apples, raspberries, lemons, oranges, kiwis.  Lots of garlic, onions, spinach, carrots, beets, parsley, and green salad or pita.  Consider yoga at the gym, and possibly light cardio (elliptical or bike). 6

7. Personal Health (cont’d) Where are you on this scale?  Find out where you are now.  Take the next practical step towards improvement. 7

8. Nutrition How to build a healthy meal? 8

9. Nutrition (cont’d) 10 tips for healthy meals:  Make half your plate veggies and fruits.  Add lean protein.  Include whole grains. 9

10. Nutrition (cont’d)  Don’t forget the dairy  Avoid extra fat  Eat slowly  Use smaller plates 10

11. Nutrition (cont’d)  Eat at home more often.  Try new foods.  Satisfy your sweet tooth in a health way. 11

12. Exercise  Increases your chances of living longer.  Have stronger muscles and bones.  Sleep well at night.  Stay at or get to a healthy weight.  Move around more easily.  Enjoy yourself and have fun. 12

13. Exercise (cont’d) At home:  Exercise to a workout video.  Walk, skate, or cycle instead of driving.  Do stretches, exercises or pedal a stationary bike. 13

14. Exercise (cont’d) At work:  Replace a coffee break with a brisk 10-minute walk.  Take part in an exercise program at work.  Join the office softball team or walking group. 14

15. Exercise (cont’d) At play:  Walk, jog, skate, or cycle.  Swim or do water aerobics.  Play racquetball, tennis, or squash.  Play golf, basketball, softball, or soccer. 15

16. Summary  Your personal health care is the best long- term investment you can do for yourself.  The foods you choose to eat everyday affect your overall health.  A healthy meal starts with more vegetables and fruits.  Exercise and nutrition work together for better health. 16