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Better Health For A Lifetime
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Better Health For A Lifetime

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Teach people the basics of nutrition, weight loss, exercise, and stress management to stay healthier.

Teach people the basics of nutrition, weight loss, exercise, and stress management to stay healthier.

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Better Health For A Lifetime Better Health For A Lifetime Presentation Transcript

  • Better Health for a Lifetime By Dr. Michael Vanella
  • Studies say …
    • When we become stressed and our lives become hectic is when we have to take the best care of our bodies.
    • However studies show that it’s at this time that we:
      • Eat poorly
      • Sleep less
      • Give up exercising
  • What this means
    • Our performance is undermined
    • Makes us vulnerable to health problems such as:
      • Cancer
      • Heart disease
      • Substance abuse
      • Obesity
  • Sleeping Tips
  • Indications of insomnia
    • Taking more than 30 to 45 minutes to fall asleep
    • Waking up many times each night
    • Waking up early and being unable to fall back to sleep
    • Waking up feeling tired
  • Turn off work
    • You can’t sleep soundly
    • with your mind still at work. If your body has left the job, your mind should, too. You need and deserve
    • time to refresh yourself and enjoy life.
  • Stay away from
    • Avoid evening brain
    • stimulation or stressful
    • activities:
    • Balancing checkbooks
    • Reading thrillers
    • Playing computer games
    • Violent movies
  • Calm yourself
    • Take time at the end of
    • your day:
    • Meditation
    • Prayer
    • Reading
    • Relaxation techniques
    • Talking to a loved one
    • The keys to getting the great night’s sleep you deserve – every night takes planning.
    • Your mind and body will thank you for it.
    I love it when a plan comes together
  • Eating Tips
  • Avoid fast food
    • In 1970 Americans spent 6 billion dollars on fast food.
    • In the year 2000 more than 110 billion was spent on fast food.
    • We spend more on fast food than we do on higher education, personal computers, software, new cars, movies, videos, newspapers, recorded music, and books.
  • Avoid sweets for energy
    • A 4-oz. candy bar plus a can of cola suppresses the immune system for up to 6 hours.
    • Consider foods that are more complex and thus digest more slowly, such as light proteins, vegetables, or small amounts of fruit.
  • Food substitutions
    • White bread - Little nutritional value. A better choice is whole wheat or multi-grain bread.
    • Table salt - Most nutrients removed. Try sea salt with 70 naturally occurring minerals.
    • Omega 3 fats enhance the immune function: Salmon, tuna, organic flax seed, avocados, mangos, raw nuts, free-range eggs, and sea vegetables.
  • Eat your fruits & vegetables
    • Medical literature has
    • over 4000 published
    • articles on the benefits of
    • eating fruits and
    • vegetables to treat
    • disease.
  • Try tea for a change
    • During stressful times
    • coffee helps to keep us
    • going.
    • Drinking tea for 6 weeks
    • helps lower post stress
    • cortisol levels and increase
    • relaxation.
  • A little means a lot
    • Making small changes to
    • your diet can make a
    • world of difference to
    • your health.
  • Weight Loss
  • Enemy #1
    • This is the number one enemy in weight loss.
    • The SCALE!
    • It only tells if you are losing weight.
    • It doesn’t tell you if you are losing fat or muscle.
  • Fat not Muscle
    • When you lose weight you want to lose fat, not muscle.
    • The reason is because muscle controls your metabolism. The more muscle you have the higher your metabolism.
    • Your metabolism determines how much fat you burn.
  • How to measure
    • To measure your progress you should use measurements, not weight loss.
    • Use calipers to check your percentage of body fat.
    • Or use girth measurements.
  • Surprise
    • You will find as your
    • body becomes more
    • lean your weight loss
    • will diminish, but your
    • size will continue to
    • shrink.
  • Exercising Tips
  • Benefits of exercise
    • Lowers blood pressure and cholesterol
    • Improves circulation
    • Improves calcium storage and bone density
    • Increases your energy
    • Slows down the aging process
    • Improves mood and outlook
  • Arthritis prevention
    • Exercise is the best form of treatment for arthritis and its prevention
    • It strengthens the muscular support around the joints
    • Maintains joint mobility and function
    • Increases flexibility and endurance
  • Exercise to relax
    • Engaging in physical activity helps relieve the tension that can build up by the end of the day.
    • The more tension you feel, the more vigorously you may need to exercise.
    • If you exercise in the evening, do so at least 3 hours before bedtime.
  • Take walking breaks
    • Just as some people take smoking breaks
    • You take walking breaks.
      • Lessens the affects of stress on the nervous system
      • Reduces attention deficits
      • Decreases aggression
  • Get the best of both worlds
    • Exercise affects both
    • mind and body while
    • getting into good
    • physical shape.
  • Implementing
  • How do I do it all?
    • It’s impossible to do everything you need to do to stay healthy while keeping a job, family, and friends.
    • However you can make small changes to help make yourself healthier.
  • Ch … ch … changes
    • When making changes to any part of your lifestyle do so in bite size chunks.
    • Change/add 1-2 items a week to help make them permanent.
    • Wait 1-2 weeks before adding something new.
  • The BIG question
    • 6 months are going to go by
    • Do you want to be in a better or worse place?
    • You decide.