Healthy living
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  • 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
  • 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: www.cdc.gov/media/releases/2011/a0926_insufficient_sleep.html
  • Healthy mind , body and soul.
  • Reference: www.cdc.gov/healthyyouth/obesity/facts.htm retrieved 9/21/2011
  • The less you burn, the less you need to replenish
  • 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.

Transcript

  • 1. Healthy Living
    Linda Baker RN
  • 2. Healthy Living
  • 3.
  • 4. Food is fuel to provide energy
  • 5. Food=Energy
    Food makes
    energy
    which we
    burn as fuel
  • 6.
  • 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!
  • 9.
  • 10. Healthy living all year long
  • 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!
  • 12.
  • 13. Every season has it’s fun
  • 14.
  • 15. Rest is needed to restore balance
  • 16. Sleep deprivation
    70% of high school students do not get enough sleep
    on school nights.
    Insufficient sleep was linked to behaviors such as:
    • Drinking regular soda more than once a day
    • 17. Less than 60minutes of physical activity 5 times a week
    • 18. Computer use more than 3 hours a day
    • 19. Smoking
    • 20. Drinking alcohol
    • 21. Sexual activity
    • 22. Feeling sad or hopeless
  • Healthy bodies need to be in balance.
  • 23. Everything in balance
  • 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.
  • 25. Eat what you burn to maintain healthy living
  • 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
  • 29. New Food Pyramid – Plate Icon2011
  • 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
  • 33. It is obvious who uses more fuel!
  • 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
  • 35. Celebrate life and eat healthy
  • 36. From Birth to Old Age…healthy living is the key
  • 37. Healthy living is fun