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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.