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Lets be healthy  final Lets be healthy final Presentation Transcript

  • Cultivating Health Rajbir Kaur
  • Contents :
    • What is health?
    • Exercise a way to health.
    • Beneficial aasanas.
    • Study on reasons of exercise among people going to gym.
    • Benefits of exercise.
    • Calorie spent during activities
    • Nutrition
    • Balanced diet.
    • Managing vegetable intake/week.
    • Additives
    • Key recommendations for Fats
    • Supplementation
    • Caloric values
    • Tips
    • References
  • My health my responsibility!
    • Health is defined as
    • “ State of complete physical, mental and social wellbeing and not merely absence of disease or disability ”.
  • Complete wellbeing
    • Physical Fitness
      • Exercises & Nutrition
      • Social Well Being
      • Contributing time to community through local volunteer groups, religious organizations, or civic groups
      • Staying in close contact with friends and family.
    • Mental Wellness
      • Doing mind exercise by researching something that interests you rather than usual activities.
      • Developing hobbies
  • Adopting healthy ways!
  • What's good for the body is good for the spirit as well.
    • keep motivated, to say to yourself, " I can do it ."
    • Regular exercise is even more important for adults.
  • Move your body to activity
    • Look for daily opportunities to exercise in work and play.
    • Choose an exercise you like and stick with it.
    • Use the buddy system. Walk, swim, climb, bicycle, dance, fish!
    • Join a walking group or visit your local recreation center, park, church, or senior center.
  • Start
  • Forward bending
  • Normal
  • Tree pose
  • Triangle pose
  • Triangle pose
  • Side stretch
  • Hero pose
  • Cat pose
  • Crescent moon pose
  • Fish pose
  • Leg forward fold
  • Conti.
  • Plough pose
  • Conti.
  • Primary reason for exercise
    • People who participate in physical activities at least occasionally
    • For fun/enjoyment (49%)
    • To prevent health problems (36%)
    • To reduce stress/tension (31%)
    • To relax (30%)
    • To help with current medical problems (27%)
  • Benefits
    • Keeps you active
    • Prepare for the tiring day
    • RSI or Repetitive Strain Injury is a growing problem in today’s computer savvy society. While RSI can be caused by many different types of repetitive tasks, it is most often a computer use injury. RSI symptoms include extreme hand pain, elbow pain and wrist pain, as well as numbness and tingling sensations.
    • Increases the length & quality of life.
    • Prevents adult onset of Diabetes.
    • Alleviates symptoms of depression & anxiety.
    • Important for weight management and weight reduction.
  • Other activities: Calories burned per min 7.5 to 8 Scrubbing floor 6 to 6.5 Climbing stairs 5 to 5.5 Walking (treadmill) (3.5 mph) 6 to 6.5 Dancing 7 to 8 Walking brisk 12 Swimming 10 to 11 Jogging 2.5 to 4 Walking 2 to 2.5 Standing
  • Nutrition-A balanced diet is
    • Bread, other cereals and potatoes
    • Fruit and vegetables
    • Milk and dairy foods, meat, fish and alternatives
    • Foods containing fat
    • Foods containing sugar.
    • (Foods from the largest groups should be eaten most often in the greatest amounts)
    • (Foods from the smallest group should be eaten least often and in the smallest amounts)
  • Weekly Plan of veggies
    • Dark green vegetables 3 cups/week
    • Orange vegetables 2 cups/week
    • Legumes (dry beans) 3 cups/week
    • Starchy vegetables 3 cups/week
    • Other vegetables 6 ½ cups/week
    • * 1 cup = 2& half serving spoon
  • Additives !
    • Salt
    • While a moderate amount of salt is required for health, a high salt diet can have detrimental effects on blood pressure.(3-5gm/day)
    • Artificial sweeteners (Aspartame)
    • may increase risks of obesity.
    • A study by Sharon P. Fowler - drinking two cans of either regular or diet soft-drink a day increased the risk of becoming overweight or obese by 50%.
  • FATS : Key Recommendations
    • Consume less than 10% of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
    •   Keep total fat intake between 20 to 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
    • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
    • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
  • About supplements!
    • A glass of milk provides protein, calcium, vitamins D and A, vitamin B12 and riboflavin, and other nutrients.
    • An orange provides vitamin C, folate, potassium, calcium, fibre, and phytochemicals , or natural substances in plant foods with many health benefits
  • Y supplements?
    • Vegans or vegetarians who do not eat any animal products, need to eat vitamin B12 fortified foods or take a supplement.
    • They may also have difficulty meeting their needs for iron, zinc, calcium, and vitamin D with foods.
    • Also beneficial fatty acids(w3 & w6) lack in vegetarian diets.
    • Take a multivitamin and calcium daily.
    • When you buy a supplement, always look for a Drug Identification Number (DIN) or Natural Product Number (NPN).
  • Correlation of calories to plant-based food servings would be:
    • Dieting (1,600 Calories) = 13 servings
    • Women (2,200 Calories) = 18 servings
    • Men (2,800 Calories) = 22 servings
  • You must know?
    • 1 (medium) chapatti gives 100 calories.
    • 1 katorie dhal (150ml) gives 150 calories.
    • 1 fruit (medium sized) gives 40 calories
    • 1 glass juice (big) gives 100 calories.
    • 1 katorie curd (thick) gives 175 calories.
    • 1 coconut burfi (25gm) gives 110 calories.
    • 1 Gulabjamun gives 200 calories.
    • 1 Katorie rice gives 100 calories.
    • 1& half teaspoon of fat gives 50 calories.
    • 1 teaspoon of sugar adds to 30 calories in food.
    • With increase in 400 calories per day you will add another half kg’s to yourself in a week.
    • Learn to balance what you eat.
  • Planning days schedule
    • Breakfast 650-700 calories
    • Lunch 600 calories
    • Evening snacks 200- 250 calories
    • Dinner 500 calories
    • Remaining tea /coffee/drinks
  • Think before you eat!
  • References
    • Dreams Alive Magazine.
    • Journal of American Nutrition.
    • Arogya.com.
    • Nutrition series –BC health.
    • Book on Nutrition & Dietetics by PGIMER.