Wellness

1. Wellness Food Labels Lesson 1

2. Food Terms • A Food Label is a description of the different types of nutrients found in foods. • Nutrition is the study of food and the way the body uses it. • Nutrients are substances in food that provide energy and are necessary for life and growth.

4. Wellness Hygiene Lesson 2

5. What is Hygiene? • Hygiene- the practice of being healthy and clean. • Having a set routine will help establish good hygiene.

6. Morning/Before School The following are suggestions to help start your day. • Take a shower or wash your face when you wake up. • Brush your hair • Brush your teeth

7. Morning/Before School • Pick out “NEAT-CLEAN” clothes, not the ones on the floor or that you wore yesterday. • Change your SOCKS daily! • BOTH girls and boys apply DEODORANT! • Girls, be prepared for YOUR personal needs.

8. During the Day/ At School • Wash your hands before lunch. • Wash your hands “with soap” after you have used the restroom. • After gym class “RE-APPLY” your deodorant, boys and girls! Applying perfume and/or cologne after gym class does not cover your sweaty smell! Funky + Funky= Funkiest

9. Before Bed • Take a shower or wash your face. (If you didn’t shower in the morning…best hygiene would be to shower at night) • Brush and floss your teeth before bed. • Put on clean “sleep clothes”. Avoid sleeping in your school clothes or the clothes you have worn all day. OFF TO BED!

10. WellnessHealthy Eating and Portion ControlLesson Three

11. Breakfast is Important! • When you wake up in the morning, you haven’t eaten for 10 to 12 hours! • You need glucose (energy) for your brain to function!

12. Food Provides Energy • Calorie = measure of energy • How excess food energy is stored Carbs Fat Protein Glycogen Body Fat

13. How Much Energy Do You Need? • How much energy you need depends on how much energy your body is using.

14. Basal Metabolic Rate (BMR) • BMR: The minimum amount of energy needed to keep you alive when you are in a rested, fasting state, such as just after you wake up in the morning.

15. Is all “Junk Food” Bad for Us? • What makes a food healthy or junk depends on how many nutrients it provides relative to how many calories it contains. • Junk food is only a problem if it makes up a large part of your diet. Everything in Moderation

16. Is Snacking Bad??? Snacking isn’t bad if done right. It can increase your nutrient intake and help you maintain a healthy weight. Eating smaller amounts of food (with nutritional value) throughout the day vs. 3 large meals a day can actually be better for your metabolism.

17. My Plate-New Food Guide

19. Wellness Eating Disorders Lesson Four

20. Eating Disorders Conditions that involve an unhealthy degree of concern about body weight and shape and that may lead to efforts to control weight by unhealthy means Characteristics of Eating Disorders Never eating enough Dieting excessively Eating only certain types of foods Eating too much Not responding to natural feelings of fullness or hunger

21. Body Image How you see and feel about your appearance and how comfortable you are with your body Having a healthy body image means you accept your body’s appearance and abilities

22. Anorexia Involves self-starvation, a distorted body image, and low body weight Signs/Symptoms Intense fear of weight gain Over exercising Preferring to eat alone Preoccupation with calories Extreme weight loss Loss of menstrual periods Hair loss on head Depression and anxiety Weakness and exhaustion

23. Bulimia An individual repeatedly eats large amounts of food and then uses vomiting or using laxatives to rid the body of the food Signs/Symptoms Preoccupation with body weight Bingeing with or without purging Bloodshot eyes and sore throat Dental problems Irregular menstrual periods Depression and mood swings Feeling out of control

24. Binge Eating Eating large amounts of food in one sitting Above-normal body weight Bingeing episodes are usually accompanied by feelings of guilt, shame, and loss of control

25. Disordered Eating Patterns Eating behaviors that are not severe enough to be classified as a specific eating disorder Signs/Symptoms Weight loss (less than anorexia) Bingeing and purging less frequently than in Bulimia Purging after eating small amounts of food Deliberate dehydration for weight loss Hiding food Over exercising Constant dissatisfaction with physical appearance

26. Getting Help Professional help from physicians, psychologists, and nutritionists is essential to manage and recover from an eating disorder

27. Wellness Hydration Lesson Five

28. How much water should you have a day? At least eight 8oz glasses of water each day!

29. What percent of your body is water? • Our body is made up of60%water. • Brain- 70% • Lungs- 90% Why is it so important for our body? Water is needed for every body function, without the proper amount of water certain body functions may not perform as they should.

30. Symptoms of Dehydration • Early symptoms might be fatigue, loss of appetite, dry eyes, or headache. • Being thirsty is one of the last signs of dehydration

31. What is dehydration and how can it be dangerous? Dehydration occurs when the body does not have enough water. Dehydration can interfere with both mental and physical performance. Dehydration could lead to death. It’s important to drink more water than you lose!

32. COKE OR WATER? Click on picture for facts about coke VS water.

33. Wellness Lifetime Wellness Lesson Six

34. Maintaining Fitness Outside of PE/School: • Encourage your family to take walks around the neighborhood. • Organize a group of friends to work out with. • Decrease screen time. (i.e. Playstation, computer, television, smart phone.) • Set a goal to be active at least 60 minutes a day.

35. Exercise Facilities • School Gym, Weight Room, and Track- Free • Community Recreation Centers- Fees vary • Local Parks- Free • YMCA- Offers reduced membership for qualified applicants based on household income • Gold’s Gym- Must be at least 12 years old • 24 Hour Fitness- Fee Required • Planet Fitness- Dues Vary • Cross Fit- Fee required • Jewish Community Center

36. City of Austin Recreation Centers • The Parks and Recreation Department offers a wide variety of programs for children, adults and seniors. The majority of these programs are held at the 20 Recreation Centers. Programs at the Recreation Centers include arts, dance, fitness, card games, table games, gymnastics, tiny tots, boxing, karate, team sport leagues, after-school programs, day camps and a lot more. Individual class listings are available on the web or you can call the Recreation Center closest to your home for information. http://www.ci.austin.tx.us/parks/rec_centers.htm

37. Using Technology in Your Fitness Plan • HOPSports- Educates, trains and entertains youth of all ages while promoting accelerated learning, character education, health, nutrition and social messaging in a multi-screen, dynamic format. • Pedometer- Step counter • Heart Rate Monitor- a personal monitoring device which allows a subject to measure his/her heart rate in real time or record his/her heart rate • Smart Phone Apps: Nike+/Endomondo/My Fitness Pal • Wii Fit • XBOX Connect • Dance Dance Revolution