7. Drink plenty of liquids Fluids help to keep your body in balance
8. Our bodies are made up of 60% water so we must replenish what we use. We rid our bodies of water by sweating, breathing, urinating and evaporation through our pores. We need to replenish this water and we have many choices Not all of them are as healthy as others. Sugar drinks, such as soda are high in calories and can lead to obesity. Sports drinks and energy drinks also contain sugar. As with all things we must keep balance in our lives. Healthy choices are water and low fat milk Drink plenty of water!
11. Physical Activity Physical activity improves your health and your academic performance. 6-17 year old need 60 minutes of moderate to vigorous activity per day. Some of these activities include: -Basketball -Running -Walking -Kick ball -Dancing And most anything else that gets your heart thumping!
24. Childhood obesity facts In 2008, more that one-third of children and adolescents were overweight or obese. Overweight means having excess body weight from fat, muscle, bone, water or combination of these factors obesity means having excess body fat. This results from a caloric imbalance, too few calories burned off to the amount taken in. Obesity in childhood can lead to health problems as an adult, such as high blood pressure and high cholesterol which can cause heart problems. It can also lead to Type II diabetes.
26. Too much of a good thing Balance is key in health and exercise. Just as too little exercise and too many calories can lead to problems so can too much exercise and too few calories. Some of these problems are: -weak bones -increase in injury -loss of menstrual periods -disordered eating -mood changes
27. If you are going to the Galleria in your car, you make sure you have enough gas….if you are going to the local store, you won’t need as much gas. If you are sitting on the couch, you don’t need as much fuel as you do when you are exercising. If you eat the same amount for both activities, you are going to store the food as fat to be burned later, but if you continually eat more than you burn, you will continue to add fat to your body to store and end up obese. The same holds true if you don’t eat enough, your body will burn muscle to give you energy and you will begin to have health problems. Too much or too little can both lead to life long health problems.
28. For a person who practices 30 minutes to at least 60 minutes or more of moderate physical activity, the number of calories that they should eat: Girls------------14-18 years old 2000-2400 caloriesBoys------------14-18 years old 2400-3200 calories
30. We need fat for energy and for absorption of nutrients. We need carbohydrates for energy, excess is stored as fat. We need protein for our bodies health, to grow and repair muscle Vitamins for healthy bones and teeth. Minerals for our body to function well, iron helps deliver oxygen in our bodies blood. If we continually cut out one of these food sources our bodies willbegin to suffer.
31. Start your day out right Bagel with cream cheese 350 calories Peanut butter sandwich 340 calories Pancakes with butter and syrup 520 calories Bacon and eggs 320 calories Fresh fruit salad 100 calories Bowl of cereal 110 calories
32. A bowl of pasta will give you 180 calories. Enough energy to walk briskly for 50 minutes. A slice of pizza 230 calories. An apple is 95 calories. A carrot is 30 calories
34. Here are some activities that you participate in and how much fuel you burn while you are doing them for an hour: Weight lifting 354 Stair machine 531 Mild Stretching 148 Running 5.2 mph 531 (11.5 minute mile) Running cross country 531 Track team practice 590 Track and field: Hurdles 590 High jump 354 Badminton 266 Basketball, shooting hoops 266 Football 472
Energy is measured in calories. Calorie = Fat 9, Carbs 4 Protein 4. Slice of Pizza…….230, 290 with pepperoni. Run one mile and you burn it off. So you need to refuel to maintain a healthy body if you are not trying to lose weight.
Body is 60% water
Body has to have electrolytes in balance, they are replaced by power drinks. Too much water can rid your body of necessary electrolytes.
Reference: CDC Overweight and Obesity:Rethink your student’s Drink. Soda/caffeinated drinks do not provide quality hydration.
Everything we do burns calories, which is our fuel for energy. The more we burn the more we can eat. If we eat more than we burn we gain weight . If we eat less than we burn we lose weight. Healthy living means a healthy balance where we burn what we eat to maintain a healthy body and mind.
Physical activity can be fun all year round
Reference: CDC and Prevention <cdc@service.govdeliverlcom>
The more you burn the more you need to replenish
Staying active keeps you healthy in body and mind and is fun!
Our bodies need to recharge.
When you are active, you need to recharge. Get plenty of rest.
Reference: The Female Athlete Triad. Disordered eating.
Anorexia- Obesity. Muscle burns 6 calories per pound. Fat burns 2 calories per pound.
http://www.choosemyplate.gov/ Sometimes we eat more from one group than another, but overall we should find balance. Eliminating any one group for a prolonged period of time will cause health problems. Be kind to your body, you are in it for a long time!
After fasting for 8 hours, your body needs fuel to get started. Eating breakfast will give you the necessary energy to get through the morning.
Don’t forget lunch! And add some fruit or veggies to balance out your food plate. You can see that you can eat a substantial amount and still have plenty of calories left for dinner and snacks!
Eat what you burn.
http://www.nutristrategy.com/caloriesburned.htm
Enjoy the celebration of family and friends on the holidays, eat healthy, live healthy.
Walking the dog burns calories, hiking with your family and friends, dancing around the house, playing wii…all fun ways to stay active and healthy. Laughing burns calories…and is good for your soul.
