Livin’ healthy!!!

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Livin’ healthy!!!

  1. 1. LIVIN’ HEALTHY!!!<br />By: Lindsay Howard<br />
  2. 2. Its as easy as ONE TWO THREE<br />ONE:<br />EAT A BALANCED DIET!<br />TWO:<br />Find a work out that works for you!<br />THREE:<br />Get on a schedule! <br />
  3. 3. A Balanced diet<br />Food pyramid<br />Try to follow the food pyramid for your meals through out the day<br />Know what is healthy vs. junk food<br />Just because the label says “all natural” or “100% natural” doesn’t mean it is. <br />Understand portion control.<br />
  4. 4. The Food Pyramid<br />Broken up into 6 different food groups.<br />1. Dairy-2/3 servings<br />2. Protein-2/3 servings<br />3. Vegetables-3/5 servings<br />4. Fruit-2/4 servings<br />5. Grains- 6/11 servings<br />6. Fats-sparingly!<br />Eat something for each food group at every meal.<br />Eat healthy snacks between meals to fulfill each food group.<br />
  5. 5. What is good for you to eat?<br />Healthy! <br />JUNK! <br />Whole grain foods<br />Raw foods(except meats- you want to cook that)<br />Fiber bars/ cereals<br />Things with low fat/ no sugar added<br />Etc…<br />Processed foods<br />Chips<br />Candy<br />Pop<br />Energy drinks<br />Etc…<br />
  6. 6. What you drink counts too!<br />Don’t forget that what you drink counts towards being healthy too!<br />HYDRATEHYDRATEHYDRATE!<br />Drinking water isn’t just for when you work out or in the summer.<br />You can never drink too much water<br />Remember the 8x8 rule!<br />
  7. 7. Portions!<br />Take a closer look at the nutrition labels!<br />Restaurants use larger plates, so split your meal or bring some of it home (only eat half).<br />Serving size and portion size are not the same!<br />Serving size is a standard unit of measuring food, while portion size is what people eat. Ex) some one will drink a bottle of coke, while the serving size is actually 2 servings.<br />
  8. 8. Working out can be FUN!<br />To get a good work out you don’t have to pay for an expensive gym membership or anything.<br />But if you do have a membership somewhere, gyms have lots fun classes to take and not to mention lots of different machines you can use to work out on.<br />
  9. 9. …Continued…<br />Also you don’t have to spend hours working out.<br />Even just 10 to 15 minuets a day can help keep you in shape (or help get you in shape)<br />You just need to find what is best for you!<br />
  10. 10. DON’T HAVE TIME OR MONEY FOR THE GYM? STAY AT HOME!<br />Run or walk in your community<br />Or local track, parks, trails<br />Watch YouTube videos<br />Watch On demand videos<br />Get some friends together and play a pick up game of your favorite sport!<br />
  11. 11. Simple changes have BIG effects!<br />If you do not have time for even 15 minuets to work out you can:<br />Take the stairs instead of the elevator<br />Park in a parking spot father away from the door<br />Walk/bike to class or work<br />Walk/ bike to your friends house, or to the store <br />
  12. 12. Get on Schedule!!<br />YES that includes sleep!<br />To be healthy you need to be well rested.<br />Figure out how much sleep youneed.<br />Having a daily routine will make it easier for you to keep up with eating right, and working out. *Picture courtesy of the National Sleep Foundation<br />
  13. 13. Keep with it!<br />It might be hard at first, but stick with it!<br />Find what works for you!<br />Don’t get lazy<br />Lots of online tools and apps for your phone!<br />http://www.eatthisnotthatbook.com/uof/eatthisnotthatbook/2011ps/?keycode=147359<br />http://www.sparkpeople.com/<br />http://www.mapmyrun.com<br />
  14. 14. Some of my favorite online tools<br />Tone it up: this website has tons of fun work outs, and tips for eating right.<br />http://www.youtube.com/user/toneitupcom/<br />Spark: You can record your work outs, your food intake, and the website will figure the calories burned, and the calories you took in for the day<br />http://www.sparkpeople.com/<br />Mapmyrun: You can go online and map out a run/bike ride/ walk<br />http://www.mapmyrun.com<br />
  15. 15. WORKS CITED<br />Food pyramid, http://www.nal.usda.gov/fnic/Fpyr/pmap.htm<br />Small step adult&teen. US department of health and human services, n.d. Web. 10 Oct. 2011. <http://www.smallstep.gov/portion_control.html>.<br />Evolving Wellness. 2009. Web. 10 Oct. 2011. <http://www.google.com/imgres?q=how+much+sleep+do+i+need&um=1&hl=en&sa=N&biw=1600&bih=799&tbm=isch&tbnid=lGsdNukTbnIPPM:&imgrefurl=http://evolvingwellness.com/posts/638/sleep-aware-series-part-3-how-mu>.<br />Nutrition and healthy living. Mayo Clinic, 17 Apr. 2010. Web. 10 Oct. 2011. <http://www.mayoclinic.com/health/water/NU00283>.<br />Clip art!<br />

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