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Live a Healthy Life - Original
 

Live a Healthy Life - Original

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This guest lecture was delivered in 2008 to HHP 300, Fitness Maintenance course at Columbia College to teach life-long learners how healthy lifestyle choices regarding eating, exercises and stress ...

This guest lecture was delivered in 2008 to HHP 300, Fitness Maintenance course at Columbia College to teach life-long learners how healthy lifestyle choices regarding eating, exercises and stress management among others can help them to life a healthier life. Note: This lecture is copyright under Attribution-Non-Commercial-NoDerivs license.
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    Live a Healthy Life - Original Live a Healthy Life - Original Presentation Transcript

    • How to Live a Healthy Life Kirsti A. Dyer MD, MS, CWS Physician  Nutrition Instructor Guest Presenter HHP 300  Columbia College Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • How to Live a Healthy Life
      • A common goal for most people is to be able to live a healthier life.
      • We’ll take a look at some simple tips and ways of remembering them that you can incorporate into your daily living that will help you to live a
      • H E A L T H Y L I F E
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • How to Live a HEALTHY LIFE
      • H ealthy Foods
      • E nough Sleep
      • A ctivity for Body & Mind
      • L ittle Changes
      • T ime to Unwind
      • H ealth Checks
      • Y outhful Thoughts
      • L ifestyle Choices
      • I nvolve Others
      • F un
      • E very
        • Day
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Healthy Foods
      • Eat a variety of healthy foods.
      • Emphasize whole grains cereals, breads, other grain products, legumes (beans), vegetables and fruits.
      • Choose lower-fat dairy products, leaner meats, and foods prepared with little or no fat.
      • Limit salt, alcohol & caffeine.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Enough Sleep
      • 1. Learning and memory:
        • Sleep helps the brain commit new information to memory.
        • People who’d slept after learning a task did better on tests later.
      • 2. Metabolism and weight:
        • Chronic sleep deprivation may cause weight gain. It affects the way the body processes and stores carbohydrates and alters levels of hormones that affect the appetite.
      Six reasons to get enough sleep: Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Enough Sleep
      • 3. Safety:
        • Sleep debt contributes to a greater tendency to fall asleep during the daytime.
        • These lapses may cause falls and mistakes such as medical errors,
        • air traffic mishaps & road accidents.
      • 4. Mood:
        • Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness.
        • Too little sleep can also leave you too tired to do the things you like to do.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Enough Sleep
      • 5. Cardiovascular health:
        • Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
      • 6. Disease:
        • Sleep deprivation alters immune function, including the activity of the body’s killer cells.
        • Keeping up with sleep may also help fight cancer.
      Source: The Importance of Sleep and Health. Harvard Women’s Health Watch http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health.htm Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Activity for Your Body
      • Be sure to include physical activity in your day.
      • If your time is limited, you can exercise in brief periods throughout the day
        • Three 10-minute sessions rather than one 30-minute session.
      • You can achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Activity for Your Mind
      • Keep your brain active.
      • Practice mental skills:
        • Solving Crossword puzzles
        • Doing Math calculations
        • Playing Cards
        • Reading
        • Writing/Journaling
        • Imagining & Creating
      • Stay socially active.
        • Take a class.
        • Teach a class.
        • Volunteer your time.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Little Changes
      • Making little changes at a time is more successful than trying to tackle everything at once.
      • Trying to eat better, exercise more, stop smoking and reduce stress at the same time is too much.
      • Pick a realistic, attainable goal within a reasonable time frame.
      • Once you’ve succeeded with that goal start with the next one.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Time to Unwind
      • Reduce, remove and de-stress when possible. Stress has a negative impact on the body and on overall health and well being.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Health Effects of Stress
      • Stress causes early onset of age-related diseases.
      • Stress (either physical or emotional) that continues without relief can lead to a condition called distress a negative stress reaction.
      • Distress can lead to physical symptoms that include:
        • Headaches
        • Upset stomach
        • Elevated blood pressure
      • Prolonged stress drains the body reserves and leaves you vulnerable to illness.
        • Problems sleeping
        • Chest pain
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Health Checks
      • Yearly Routine Exam
      • Blood Pressure
      • Cholesterol, Lipids
      • Osteoporosis
      • Cancer Screenings
        • Mammogram
        • Colonoscopy > 50
        • Prostate
      • Laboratory Studies
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Youthful Thoughts
      • There is a lot of truth to the expression,
      • “You’re as young as you feel.”
      • Think young to feel young.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Lifestyle Choices
      • Emphasis Good Lifestyle Choices
        • Healthy Food
        • Daily Activity
        • Sleep
        • Minimize Stress
      • De-emphasis Poor Lifestyle Choices
        • High Fat Foods
        • Empty Calories – Sugar, Fat, Alcohol
        • Inactivity
        • Smoking, Tobacco Use
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Involve Others
      • Being with other people helps you be more active, manage depression & improve eating.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Fun – Enjoy Life!
      • Make being active fun and part of what you do and you’re more likely to stay active.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Every Day
      • Inch by inch, it's a cinch,
      • Yard by yard it’s hard,
      • Mile by mile it's a trial.
      • Making lifestyle changes is some- thing you do a little bit at a time.
      • These changes are changes for your health and for life.
      • They become part of what you Every Day.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • How to Live a HEALTHY LIFE
      • H ealthy Food
      • E nough Sleep
      • A ctivity for Mind & Body
      • L ittle Changes
      • T ime to Unwind
      • H ealth Checks
      • Y outhful Thoughts
      • L ifestyle Choices
      • I nvolved Others
      • F un
      • E very
        • Day
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • More on Eating Healthy Foods
      • Useful Tips from the American Heart Association on Eating Healthy Foods.
      Photo Source: Meliha Gojak. Assorted Fruit . Royalty Free Use. Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • American Heart Association Recommends - 1
      • Eat a Variety of Fruits and Vegetables.
      • Vegetables and fruits are high in vitamins, minerals and fiber low in calories. Eating different fruits & vegetables may help control weight and blood pressure.
      • Eat Whole Grains. Unrefined whole-grain foods contain fiber that can help lower blood cholesterol. It also help you feel full, which may help in managing weight.
      • Eat fish at least twice a week . Recent research shows that eating oily fish with omega-3 fatty acids (e.g. salmon, trout & herring) may help lower the risk of death from coronary artery disease.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
      • Choose lean meats and poultry without skin. Prepare without added saturated or trans fat.
      • Select fat-free, 1% fat or low-fat dairy products.
      • Cut back on foods with partially hydrogenated vegetable oils.
        • This reduces trans fat in the diet.
      • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.
      American Heart Association Recommends - 2 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
      • Cut back on beverages & foods with added sugars.
      • These add extra empty calories.
      • Choose and prepare foods with little or no salt.
      • Aim to eat less than 2,300 milligrams of sodium per day.
      • If you drink alcohol, do so in moderation.
      • For Women - one drink per day
      • For Men - two drinks per day
      American Heart Association Recommends - 3 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Understanding Food Pyramids New Pyramid for Healthy Eating Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Basics of Healthy Pyramids
      • Eat more fruits, vegetables and whole grains.
      • Reduce intake of saturated fat, trans fat and cholesterol.
      • Limit sweets and salt.
      • Drink alcoholic beverages in moderation, if at all.
      • Control portion sizes and the total number of calories you consume.
      • Include physical activity in your daily routine.
      Source: Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Mayo Healthy Weight Pyramid Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Mayo Healthy Weight Pyramid
      • Plan healthy meals and snacks using recommended food servings.
        • Focus on foods at the base of the pyramid — fruits, vegetables and whole grains.
      • Be familiar with the serving sizes in each food group.
      • Spread out the food servings throughout the day.
        • Include at least one serving from most food groups at each meal.
      • Stay flexible. Adjust your food serving goals as necessary.
        • If, for example, you don't reach your fruit goal on Monday, add extra servings of fruit to Tuesday's menu.
      • Include physical activity in your day.
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • American Society of Endocrinologists. Healthy Diet for the General Population. Medem Library. http://www.medem.com/search/article_display.cfm?path=n:&mstr=/ZZZAFU0B2DC.html&soc= AMA&srch_typ =NAV_SERCH New Pyramid for Healthy Eating
    • New Pyramid for Healthy Eating
      • Whole Grain Foods (at most meals).
      • Plant Oils.
      • Vegetables (in abundance) and Fruits (2 to 3 times).
      • Fish, Poultry, and Eggs (0 to 2 times).
      • Nuts and Legumes (1 to 3 times).
      • Dairy or Calcium Supplement (1 to 2 times).
      • Red Meat and Butter (Use Sparingly)
      • White Rice, White Bread, Potatoes, White Pasta, Soda, and Sweets (Use Sparingly)
      • Multiple Vitamin
      • Alcohol (in moderation)
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Healing Foods Pyramid © 2004 Regents of the University of Michigan. Used with permission. Source: http://www.med.umich.edu/umim/clinical/pyramid/
    • Healing Foods Pyramid
      • Personal Space
      • Accompaniments - Alcohol · Dark Chocolate · Tea
      • Lean Meats
      • Fish & Seafood
      • Eggs
      • Dairy
      • Seasonings
      • Healthy Fats
      • Legumes –
        • Beans, Peas, Lentils
        • Soy
      • Grains
      • Fruits
      • Vegetables
      • Water
      For more Information on the Healing Foods Pyramid see the University of Michigan's Website: http://www.med.umich.edu/umim/clinical/pyramid/ Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
      • Healing Foods
        • Only foods known to have healing benefits or essential nutrients are included
      • Plant-based choices
        • Plant foods create the base and may be accented by animal foods
      • Variety & balance
        • Balance and variety of color, nutrients, and portion size celebrate abundance
      • Support of a healthful environment
        • Our food, and we in turn, reflect the health of our earth
      • Mindful eating
        • Truly savor, enjoy and focus on what you are eating
      Emphasis in the Healing Foods Pyramid Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Plate Method Planner My Plate Planner. Available online at: http://www.dlife.com/dLife/do/ShowContent/inspiration_expert_advice/expert_columns/rondinelli_jan06.html The Plate Method is an easy way to determine portion sizes. Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • Plate Method Planner
      • Divide the Plate into 3 sections.
        • Fill ½ half of your plate with low-carb vegetables -- broccoli, green beans, cabbage, zucchini, or cauliflower;
        • Fill ¼ of your plate with lean protein -- baked chicken, fish, or pork
        • Fill the remaining ¼ of your plate with a healthy carbohydrate -- brown rice, sweet potato, or whole-wheat bread.
      • You can also add one serving of fruit (1 small piece of fruit or 1 cup fresh fruit) & 1 cup skim milk or 8 ounces light yogurt.
      My Plate Planner. Available online at: http://www.dlife.com/dLife/do/ShowContent/inspiration_expert_advice/expert_columns/rondinelli_jan06.html Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
    • More Information
      • American Heart Association – Diet and Lifestyle Recommendations . http:// www.americanheart.org/presenter.jhtml?identifier =851
      • Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190
      • New Food Pyramid - American Society of Endocrinologists. Healthy Diet for the General Population. http:// www.medem.com/search/article_display.cfm?path = n:&mstr =/ZZZAFU0B2DC.html&soc= AMA&srch_typ =NAV_SERCH
      • Plate Method Planner – Diabetes Life http://www.dlife.com/dLife/do/ShowContent/inspiration_expert_advice/expert_columns/rondinelli_jan06.html
      • Healing Foods Pyramid - University of Michigan's Website: http:// www.med.umich.edu/umim/clinical/pyramid
      Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .