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Healthy Lifestyle Habits!

Healthy Lifestyle Habits!. The Power of Food & Exercise!. Reduce your risk of disease with simple steps!. 1. Avoid tobacco in any form 2. Add more plant food to your diet! 3. Get Moving! 4. Work on losing weight if you are overweight!. Avoid Tobacco.

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Healthy Lifestyle Habits!

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  1. Healthy Lifestyle Habits! The Power of Food & Exercise!

  2. Reduce your risk of disease with simple steps! • 1. Avoid tobacco in any form • 2. Add more plant food to your diet! • 3. Get Moving! • 4. Work on losing weight if you are overweight!

  3. Avoid Tobacco • It is the leading cause of preventable death! • Average age people start tobacco use is 12 • 10 million people die a year because of tobacco use! • # 1 thing you can do is to not use Tobacco products!

  4. Add more plant food! • Any food without a mother! • Fruits • Vegetables • Legumes • Whole Grains • Nuts and Seeds

  5. Increase foods without a mother! • This will decrease your risk of: • Heart disease, • Cancer • Stroke • Obesity • Diabetes

  6. Get Moving! • Start and maintain some kind of exercise or activity most days of the week! • Being sedentary is as dangerous as tobacco to your health!

  7. Benefits of Exercise – Physical • Increases… • muscle strength and endurance • Efficiency of heart and lungs • Physical stamina • Bone strength • Flexibility • Resistance to muscle and bone injury

  8. Benefits of Exercise – Physical • Improves Posture • Reduces Blood Pressure • Reduces Risk of Cardiovascular Disease • Helps reduce excess body fat • Increases resistance to disease

  9. Other Benefits of Exercise • Releases Endorphins • Improves – mental alertness, self-image, self-confidence, quality of sleep • Increases ability to concentrate • Helps relieve stress & improve relaxation • Controls anxiety and depression

  10. Work on losing weight! • Only if you are overweight! • Increased weight = and increase risk of disease • Portion Control is essential! • General rule: meal the size of your palms! We super size everything!

  11. Diseases of Affluence! • Found mainly in countries that have a lot! • Many of these diseases are preventable due to lifestyle habits! • We have creeping obesity in our country! • Super Sized food portions. Kids today don’t know what normal or healthy portions are!

  12. Killers in our Country! • 1. Heart Disease! • 2. Cancer! • A new study says that between 30 - 40% of cancer cases worldwide can be prevented by diet and lifestyle changes!

  13. Increase your Vegetables! • Vegetables are not Potato, Peas, or Corn, they are part of the grain or starch group! • Vegetables have important Phytochemicals!

  14. Phytochemicals • What are they? • Naturally occurring “plant” chemicals. • They are present in every plant food. • There are literally thousands of them.

  15. How do they work! • Understanding is inadequate, learning more every day! • Plants develop these protective chemicals to protect themselves from damage: • sunshine, bacteria, molds, fungi, cold, heat, insects and toxic pollutants!

  16. Example: horseradish, mustard • Phytochemical group: Organic isothiocyanates • Properties: Hot, spicy, and annoying, but highly protective!

  17. Presence of Phytochemicals: • Indicated by: • Color • Odor • Flavor • The stronger or brighter the better!

  18. Phytochemicals help the plant! • If we eat them they offer the same protection to us! • The greater the variety of plant foods you eat the greater the variety of phytochemicals you get! • This offers you protection against all types of diseases!

  19. Most Important Phyto Foods! • Red, Yellow and Orange Fruits & Vegs. • Cruciferous Vegetables: broccoli etc. • Dark Green Leafy Veg. (darker is better) • Mushroom, Garlic & Onions • Whole Grains • Dry Beans & Peas (Legumes) • Nuts & Seeds

  20. Fruits and Vegetables: • A serving is 1/2 c. or 4 oz. • Eat a minimum of 5 - 10 servings a day • Eat a rainbow everyday! • A serving of veg. = 25 calories • A serving of fruit = 60 calories

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