Physical Wellness

1. Physical Wellness Presented by: Julie Chobdee,MPH Wellness Program Coordinator Krystal Banta, Personal Trainer Ken Stewart, Dr. PH(c), MPH, Preventative Care Specialist Mary Johnson, Health Care Facilitator

2. Today’s Agenda • The 7 Dimensions of Wellness • Physical Wellness • Healthy weight • Putting together healthy meals • Creating your exercise plan • Preventative care • Wellness resources and discounts – UCR health plans • Goal setting worksheet

3. Healthy Weight • What’s the key to a healthy weight loss? • Calories in vs. Calories Out • The benefits of achieving and maintaining a healthy body weight • Assessing Your Risk • Body Mass Index (BMI) shows how body weight related to height. • Hip-to-waist ratio is calculated by dividing your waist measurement by your hip measurement. • Body fat percentage calculates how much of your total body weight is made up of fat. • Safe and effective weight loss – 1-2 lbs./week. • Establish short and long term goals • Permanent lifestyle change • Talk to your doctor • Food and activity journal

4. Healthy Breakfast • Most important meal of the day • Eating breakfast is associated with better weight control • Skipping breakfast = slower metabolic rate, blood sugar drops, energy level drops, hunger increases….. • Result: Impulsive snacking, larger portions at lunch and dinner • Fuel and nourish your body with foods high in nutrients, vitamins, and minerals • Improves concentration, performance, strength and endurance!

5. Whole Grain Cereals Look for cereals that list whole grain or bran as their first ingredients and contain at least 2 grams of dietary fiber per serving Cheerios, Wheaties, Raisin Bran, Bran Flakes, Kashi Cereal, Trader Joe’s O’s, Total Choose foods from at least 2 food groups Protein takes longer to digest and keeps you feeling full longer Putting a Healthy Breakfast Together

6. Low fat/Non fat milk and whole grain cereal Oatmeal topped with raisins and milk Whole grain granola topped with fruit and yogurt Peanut Butter spread on whole wheat toast or bagel Whole wheat English Muffin with low-fat cheese, lean ham, slice of tomato Whole grain breads and bran muffins Fruit smoothie made with yogurt or milk Cheese and whole grain crackers Whole grain pancakes or waffles topped with berries Egg whites scrambled with vegetables Whole wheat pita stuffed with scrambled egg whites Low fat or non fat yogurt and granola/cereal bar Hard boiled egg and banana Sample Healthy Breakfast

7. Cheap, Easy Healthy Lunches • Benefits of Bringing Your Lunch – cheaper, healthier, faster! • Balanced lunch – include a lean or low fat protein and carbohydrates • Lean protein – turkey, chicken, beans, nuts, tofu • Carb – fruits, vegetables, whole grains

8. Cheap, Easy, Healthy Lunches • Sandwiches – get creative • Breads and starches for energy: Whole wheat breads, pita, wraps, tortillas, English Muffins, whole grain buns • Lean fillings – sliced eggs, tuna fish, cheese or lean meats (turkey, chicken, ham, roast beef), tofu, lean deli ham, peanut butter, bean dip • Assorted greens, basil, sprouts, sliced cucumbers, tomatoes, onions, and bell peppers, carrots, cucumber slices • Fresh fruits and salads • Be careful with sauces – choose low fat mayo or mustard

9. Microwave lentil or vegetable soup Pizza bagel with veggies Veggie pita Chicken salad Lean chili with crackers Chicken breast steamed with brown rice Pasta with red sauce and vegetables Salmon lettuce wraps Tomato and cucumber salad with olive oil & vinegar Hummus and tortillas Bean burrito/pita Peanut butter and banana sandwich on whole wheat bread or tortilla Green salad topped with chunk light tuna Veggie burger or Chicken burger Cheap, Easy, Healthy Lunches

10. Cheap, Easy, Healthy Lunches • Leftovers • Cook in bulk • Plan a weekly lunch menu in advance • Remind yourself to take your lunch • Keep your food cool with a thermal lunch bag and small ice pack • Use reusable containers and utensils • Include a few healthy “sides” to go with your lunch: fruit, baked chips, pretzels, crackers, green salad, popcorn. • Start a “Lunch Club” at work

11. What’s for Dinner? • Healthy doesn’t have to mean cooking from scratch • Quick doesn’t have to mean scarfing down artery-clogging fast food • Preparing your own meals is less expensive, healthier and can be quicker than eating out! • Breakfast for dinner – why not? • Watch portions at night • Weight Watchers and Lean Cuisine Frozen Dinners (Aim for 300 calories or less) – add vegetables or side salad and roll

12. Whole Grain pasta Pasta sauce (marinara) Canned beans Canned tuna packed in water, not oil Canned veggies Canned fruits Brown rice Low sodium soup Nuts Pre-Washed and cut fruits and vegetables Baby carrots Pre-washed salad greens Pre-cooked grilled chicken slices Cheese (low fat versions) Low fat milk Low fat salad dressings Seafood A Healthy Grocery List

13. Mashed pinto or black beans, grated cheese in a flour tortilla Stew with added vegetables and beans Baked, grilled, steamed poultry or fish Whole wheat pasta with marinara sauce Turkey sandwich and salad Tofu and brown rice Veggie or chicken burger, salad, and baked fries Make your own pizza with lots of veggie toppings! Vegetable rolls Sashimi/Sushi Wrap with fresh vegetables, lean meats and salsa Dinner Time Dash

14. Healthy Snacking Why snack? • Gives you extra energy and nutrients • Prevents headaches/Reduces low energy • Translation: smaller meals + snacks = sensible eating • Mini meals manage hunger and reduce bingeing. • Find snacks with nutritional value (fiber, protein, fat) yet low in calories.

15. Sweet Fresh or dried fruit Graham crackers Granola bars Salty Fat-free pretzels Small handful of dry roasted nuts Baked tortilla chips with fat free refried beans Cool Frozen yogurt Frozen juice bar Fat free or low fat milk Sugar-free soda or iced tea Sorbet 100% fruit juice and vegetable juices Crunchy Raw carrot sticks or celery Apple Toasted English muffin Dry cereal Air-popped popcorn Whole grain crackers Smooth/Creamy Fat free pudding Fat free yogurt Applesauce Jello Hot Hot apple cider Fat free cocoa Vegetable or bean soup Toasted bagel Ideas for Healthy Snacking

16. How to Begin your Exercise Plan • Identify your goals and document it • Give yourself a deadline • Date and sign your list of goals with a witness present • Keep your goals visible

17. Personalize your Exercise Plan Your workout plan should include: • 2-5 minute warm-up and 2-5 minute cool-down • Proper stretching • Cardiorespiratory exercise(s) • Muscular fitness

18. Before and After your Initial Workout 1) 2-5 minute warm-up willincrease your blood flow, oxygen, energy and elevate your muscle temperature. 2) 2-5 minute cool-down • Prevents blood pooling in the extremities • Reduces feelings of dizziness • Lowers heart rate and blood pressure • Helps dissipate lactic acid • Stretching recommended

19. Cardiorespiratory Fitness (Recommend: 30 minutes a day 3-5 times a week) • Treadmill • Elliptical Machine • Stationary Cycling • Running/Jogging • Long walks • Biking • Swimming • Tennis • Racquetball • Basketball • Join an aerobic class at the recreation center • Sports/Recreation • Dance

20. Muscular Fitness Exercises (Recommend: 2 days per week) • Resistance Training Systems include: • Resistance bands • Ball exercises • Free weights • Weight room machines Design a Resistance Training Program • Determine your short-term and long-term goals for muscular fitness • Identify which muscle groups will be trained and the type of equipment you would like to use • Determine the frequency of training • Determine the number of sets and repetitions • Determine the intensity (load of resistance)

21. Stretching(Recommend: Daily) • Focus on muscle groups that have a reduced range of motion • Stretch to the point of tightness, without inducing discomfort • Hold stretches for 15-30 seconds • Perform 2-4 repetitions for each stretch • Perform stretches in a slow, controlled manner with a gradual progression to greater ranges of motion • Stretch Break • Lateral flexion (neck) stretch (side-to side neck stretch) • Cervical spinal flexion (Neck) stretch (up and down neck stretch) • Unilateral Side Stretch for lats (reach one arm up and over)

22. N.E.W.S.T.A.R.T Ken H. Stewart, DrPH(c), MPH Preventive Care Specialist Campus Health Center

23. N.E.W.S.T.A.R.T. • Nutrition • Exercise • Water • Sunshine • Temperance • Air • Rest • Trust Nedley, N. (1999). Proof Positive: How to reliably combat disease and achieve optimal health through nutrition and lifestyle. Ardmore, OK

24. LiveWell Ministries

25. Sunshine • Boosts immunity • Strengthens bones • Protects against tuberculosis, heart disease and osteoporosis • Wards off cancer http://healthlink.mcw.edu/article/982088787.html

26. Temperance • Total abstinence from substances that are harmful and moderate use of substances that are helpful

27. Air • Benefits of fresh air: • We sleep better • Help us become more optimistic • We perform better athletically • We are more pleasant to live with • Psychologically it is calming, refreshing, therapeutic and inspiring Nedley, N. (1999). Proof Positive: How to reliably combat disease and achieve optimal health through nutrition and lifestyle. Ardmore, OK

28. Rest-Why don’t get enough rest? • The demand for a 24-hour society (work) • Family needs superimposed on work-related responsibilities • Increased time spent on watching television or surfing the net • Insomnia (an inability to fall asleep or stay asleep) • Stress • Poor rest produces • Impaired memory and thought processes • Depression • Decreased immune response • Poor job satisfaction • Poor sense of self worth

29. Cut caffeine Abstain from alcohol Relax before bedtime Exercise Keep bedroom dark and quiet Stick to a sleep schedule Eat right, sleep tight Abstain from nicotine Avoid napping Keep bedroom ventilated Avoid watching TV, eating or discussing emotional issues in bed 10 Tips to Get Better Rest

30. To Trust or Not to Trust • Trust is a basic human need • Meeting this need will develop secure attachments vs. trust substitutes • Trust is learned and relearned • Learn to trust from people who are caring, responsive, and sensitive to our needs

31. Health and Lifestyle Benefits of Trust • Lower levels of: • Anxiety • Loneliness • Suicidal thoughts and behaviors • Depression • Substance abuse • Higher levels of: • Self esteem • Marital adjustment • Life satisfaction • Well-being • Hope • Life purpose • Social support • Optimism Nedley, N. (1999). Proof Positive: How to reliably combat disease and achieve optimal health through nutrition and lifestyle. Ardmore, OK

32. Wellness Resources and Discounts As a member of one of the health plans offered by UC, you can take advantage of a variety of Wellness related resources and discounts. Visit each of the health plan links below. Blue Cross of California 360 Program CIGNA Healthy Rewards Program Healthy Babies Kaiser Member Discounts Wellness Resources Health Net Member Discounts

33. Goal Setting Activity • Be S.M.A.R.T. about your Goals! • Specific • Measurable • Action-oriented • Realistic • Time restrained • Identify and Create Support Systems (Join us 2/12!) • Identify obstacles and solutions • Celebrate Success and Milestones

34. Julie Chobdee, MPH Wellness Program Coordinator Human Resources Julie.chobdee@ucr.edu 951-827-1488 Krystal Banta Personal Trainer Student Recreation Center Krystalbanta@yahoo.com 951-827-4461 Ken H. Stewart, DrPH(c), MPH Preventive Care Specialist Campus Health Center ken.stewart@ucr.edu 951-827-2741 Mary A. Johnson Health Care Facilitator Human Resources Mary.johnson@ucr.edu 951-827-1425 Questions?