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The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
The Power Of Healthy Choices  2009
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The Power Of Healthy Choices 2009


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  • Would benefit from some reference to the Highway to Health…
  • On April 21, 1908, American explorer Frederick Cook reached the North Pole. A year later, fellow Arctic pioneer Robert Peary denounced him, claiming to have reached the Pole first.
  • Is RA the acronym for Rheumatoid Arthritis?
  • Transcript

    • 1.   The Power of Healthy Choices-
      Simple Steps to Healthy Habits
      Presented by Holly Shaffer, MS, CHES
    • 2.
      • The Power of Numbers
      • 3. What is normal: Cholesterol, Blood pressure, etc
      • 4. The Power of Exercise
      • 5. How even a little bit of exercise can greatly improve our health
      • 6. The Power of Good Nutrition
      • 7. The Super Foods of Health and Disease Prevention
      • 8. The Power of the Mind/Body connection
      • 9. Tips for a less “Stressed” Life
      You’ve Got the Power!
      Today’s Topics Include:
    • 10. “Good health is the most important thing.
      More than success,
      more than money,
      more than power.”
      - Quote from Godfather II
      Good Health is…
    • 11. What does being “well” mean to you?
      Wellness is…
      Are you on a roll or stuck in a rut?
    • 18. Preparing for the Journey
      Can anyone tell me who Robert Peary was?
      What about Frederick Cook?
      What we can learn from this story?
      You need to prepare for what lies ahead.
    • 19. A Tale of Two Leaders: Meet Don & Nelson
      Be Prepared :
      Don & Nelson Summer 1967
      * Don and Nelson have given their permission to be featured in this presentation.
    • 20. “Knowledge is power”-Francis Bacon 
      The Power of Numbers
    • Cholesterol
      What is Normal?
      • Total Cholesterol should be below 200 mg/dl
      HDL (Good) Cholesterol Level
      • Optimal
      • 24. 60 mg/dl or higher
      • 25. Normal
      • 26. 40-50 mg/dl for men
      • 27. 50-60 mg/dl for women
      • 28. Below Normal HDL (at risk)
      • 29. Less than 40 mg/dl for men
      • 30. Less than 50 mg/dl for women
      LDL (Bad) Cholesterol Level
      Source: American Heart Association Guidelines
    • 38. Blood Pressure
      What is “Normal”…
      Source: American Heart Association Guidelines
    • 39. What you don’t know can…
      High blood pressure is the leading cause of stroke.
      How can you lower your blood pressure?
      (without medication)
    • 40. Normal- levels up to 100 mg/dl
      Prediabetes- levels between 100 -126 mg/dL
      (These levels may indicate an increased risk for type 2 diabetes and its complications.)
      Diabetes- Diagnosed when fasting blood glucose levels are 126 mg/dL or higher.
      Blood Glucose
      *Acceptable ranges of blood glucose levels vary from fasting vs. non-fasting and screening vs. diagnostic testing
    • 41. Waist Circumference
      Apple vs. Pear
      Visceral Fat (fat around the middle)
      Held within the deep organs increases pro-inflammatory diseases like:
      CAD (Coronary Artery Disease)
      Waist Circumference
      Less than 35 inches for a woman
      Less than 40 inches for a man
      Waist to hip ratio is more important than BMI or body fat measure when it comes to estimating risk of heart disease due to obesity!
    • 42. The Power of Exercise
      How Much?
      30 Minutes Most Days of the Week
      Lowers blood pressure
      • Raises “good” cholesterol
      • 43. Decreases inflammation (lowering CRP levels)
      • 44. Helps to keep arteries flexible
      • 45. Reduces stress
      • 46. Strengthens the heart muscle
      • 47. Can help to cure depression and anxiety
      • 48. Helps you get a good nights sleep
      • 49. Improves metabolism
      • 50. Protects against diabetes
      • 51. Decreases fat around the middle, which may not show up on the scale
    • Just 5 lbs Makes a Difference!
      For every 5 lbs of excess body fat your heart has to create 1,000 miles of blood vessels.
      That is the distance from Exton, PA to Orlando, FL!
    • 52. Nelson
      • Activity at Work: Job as mail carrier included daily walking (5 days a week)
      • 53. Leisure Activities: Hiking on weekends year round
      • 54. Household Chores: Used push mower to cut grass.
      Don & Nelson’s Exercise Habits
      • Activity at Work: Job in the banking industry was mostly sedentary.
      • 55. Leisure Activities: Gardening during summer months
      • 56. Household Chores: Used riding mower to cut grass. Frequently helped with vacuuming and mopping the floors
    • The Power of Good Nutrition
      Limit Unhealthy Fats- Choose Olive or Canola oil and margarines labeled “trans fat-free”
      Choose Low-fat protein- Choose low fat/fat free dairy, fish, soy products, skinless chicken, beans and peas
      Eat more Fruits & Veggies- Choose fresh, frozen or low-sodium canned. Choose fruit packed in natural juice or water.
      Select Whole Grains- Choose 100% whole wheat bread, high fiber cereal (5g per serving), brown rice, whole grain pasta, and oatmeal
      Practice Moderation & Balance- vs.
    • 57. Don & Nelson’s Health Habits
      • Favorite food: anything fried.
      • 58. Tobacco Use: Smokes 2 packs of cigarettes a day
      • 59. Weight Control: Struggles with obesity and is typically 40-50 lbs overweight.
      • Favorite food: beans
      • 60. Tobacco Use: Has never used any form of tobacco
      • 61. Weight Control: Has worked at maintaining a healthy weight through out his life.
    • Tobacco Use- No More Butts!
      Tobacco Use is particular damaging to the body.
      Raises blood pressure
      Constricts arteries
      Deprives heart of oxygen
      Greatly increases risk of heart attack in younger women
      Exposure to second hand smoke also raises risk of heart disease and cancer
    • 62. The Power of the Mind/BodyRelax, Restore, & Rejuvenate
      • Yoga/Tai Chi  Complete Breathing
      • 63. Prayer/Meditation Hobbies
      • 64. Massage Journaling/Reading
      • 65. Listening to music  Socializing with friends & family
    • Don- 76 years old
      • Overall health: History of heart, kidney, and thyroid disease, mini stroke (TIA) depression, back problems, PAD
      • 66. Medications: Takes 10 different types of meds 4 times a day.
      • 67. Quality of Life: No longer drives and lives in an Assisted Living facility due to short term memory issues
      • 68. Outlook on Life: Misses his independence, his wife, and living at home, enjoys playing bingo/karaoke and spending time with his family and friends especially Nelson!
      Tale of Two Leaders- 40 Years Later
      Still the Best of Friends but…
      Nelson- 86 years old
      • Overall health: No current health issues except for arthritis in the knees and back, in remission from Prostate Cancer for 4 years
      • 69. Medications: Takes multiple vitamin and medicine for high blood pressure
      • 70. Quality of life: Still drives, lives at home and goes to Florida every winter. (with his wife)
      • 71. Outlook on Life: Is active in various community organizations, favorite hobbies include collecting sea shells and making shell mirrors. Enjoys spending time with his family and friends and going to visit with Don!
    • Lifestyle Makes all the Difference- Researchers estimate that by engaging in heart-healthy behaviors, up to 80 percent of heart disease and stroke can be prevented!
      How do I know so much about the lifestyle habits of Don & Nelson?
      Don’s My Dad!
    • 72. A journey of thousand miles begins with a single step.
      - Lao-tzu, Chinese philosopher
      Discover Your Road to Health
    • 73. Questions?
      E-mail Holly