Live Robustly, Healthily…Eat Well, Get Active<br />Celeste L. Lee<br />MBA, MS, Culinary Certified<br />
Important Concepts during Career Transition<br />Uniqueness – Gifts, talents & interests.<br />Self-Esteem – Personal wort...
Focus for Today<br />The Aging Process<br />Stress on Health <br />Maintaining Health, Reducing Disease Risk<br />Nutritio...
What is Aging<br />Universal.  Aging is a process:<br />Progressive,<br />Destructive,<br />Intrinsic.<br />that <br />↑ch...
Aging of Individuals<br />Genetic.<br />General Imbalance.<br />Wear and Tear.<br />Accumulation.<br />
Muscle Aging<br />Free Radical Damage.<br />Inflammation.<br />Inactivity.<br />Protein Metabolism Reduction.<br />Cellula...
Stressors on Health<br />Chronic, Prolonged Stress:<br />↑heart rate, blood flow, breathing;<br />↑ blood glucose levels;<...
Homeostasis – Return to Normalcy<br />Rebalance mind, body, spirit and emotions achievable!<br />Nutritional Intake<br />F...
No Such Thing as a BAD Food!!!<br />
NUTRIENTS  <br />Non-Energy<br />Energy<br />Carbohydrates<br />Fats<br />Protein<br />Vitamins<br />Minerals <br />Water ...
Carbohydrates<br />Carbohydrates … preferred energy source for brain, red blood cells and nervous system.<br />Types <br /...
Fats<br />Cushioning for organs and body.<br />Stored energy source.<br />Enhances absorption of fat-soluble vitamins.<br ...
Proteins<br />Base units are called “amino acids.” <br />Humans have essential amino acid needs.<br />Growth, maintenance ...
Vitamins<br />Antioxidant value.<br />Metabolism of foods.<br />Overall health.<br />Types:<br />Fat-Soluble: A – eye heal...
Minerals <br />Health of teeth and bones.<br />Proper use of nutrients.<br />Disease prevention.<br />Antioxidant function...
Water<br />Cushioning for organs.<br />Blood pressure control.<br />Fluid levels important in adequate hydration.<br />Tra...
Nutrient Recommendations<br />Dietary Supplements ≠ Good Nutrient Intake.<br />↑whole foods.  <br />↑ plant-based. ↑ Lean ...
Assessment of Physical Fitness<br />5 Factors<br />Body Mass Index (BMI).<br />Cardiorespiratory Fitness.<br />Muscle Stre...
Body Mass Index (BMI)<br />Estimate of fat-free mass to fat mass based on a ratio of weight to height.<br />kg/m2<br />Hea...
Cardiorespiratory Fitness<br />Cardiovascular & respiratory working together. <br />Benefits:<br />Reduce blood pressure.<...
Muscular Endurance & Strength<br />Ability of muscle groups to perform work or contractions for a period of time.<br />Abi...
Flexibility<br />Range of motion around joints.<br />Benefits<br />Maintains functional independence.<br />Improves life q...
Routine Activity Recommendations<br />Cardiorespiratory Fitness – 20-30 minutes most days of the week at moderately-intens...
Today’s Topics<br />Aging… irreversible.  Affects the whole organism and diminishes muscle mass.<br />Stress… chronic and ...
Wrapping it Up<br />Choose to EatEvery Color of the Rainbow Every 7-10 Days!!!<br />Eat  the BEST that you can.  NO GUILT!...
Tonight… Commit. One Change.  Positive.  Tomorrow….WooHoo !!!!<br />
Nutriiton &amp; Exercise to Reduce Stress and Age Healthily
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Nutriiton &amp; Exercise to Reduce Stress and Age Healthily

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Evidence-based nutrition and exercise recommendations to help mitigate stress during job transition and maintain good health as we age.

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Nutriiton &amp; Exercise to Reduce Stress and Age Healthily

  1. 1. Live Robustly, Healthily…Eat Well, Get Active<br />Celeste L. Lee<br />MBA, MS, Culinary Certified<br />
  2. 2.
  3. 3. Important Concepts during Career Transition<br />Uniqueness – Gifts, talents & interests.<br />Self-Esteem – Personal worth and value. <br />Self-Efficacy – Take charge.<br />
  4. 4. Focus for Today<br />The Aging Process<br />Stress on Health <br />Maintaining Health, Reducing Disease Risk<br />Nutrition<br />Exercise<br />Wrapping it Up<br />
  5. 5. What is Aging<br />Universal. Aging is a process:<br />Progressive,<br />Destructive,<br />Intrinsic.<br />that <br />↑chronic disease.<br />↓functional independence.<br />↑early mortality.<br />
  6. 6. Aging of Individuals<br />Genetic.<br />General Imbalance.<br />Wear and Tear.<br />Accumulation.<br />
  7. 7. Muscle Aging<br />Free Radical Damage.<br />Inflammation.<br />Inactivity.<br />Protein Metabolism Reduction.<br />Cellular Dysfunction.<br />
  8. 8. Stressors on Health<br />Chronic, Prolonged Stress:<br />↑heart rate, blood flow, breathing;<br />↑ blood glucose levels;<br />↑ fat metabolism.<br />Results:<br />↑ illness, chronic disease;<br />↑early death;<br />↑ depression, isolation & withdrawal.<br />
  9. 9. Homeostasis – Return to Normalcy<br />Rebalance mind, body, spirit and emotions achievable!<br />Nutritional Intake<br />Fuel for mind, body and spirit;<br />Building blocks for repair;<br />Reduces disease risk;<br />Energy for activities.<br />Physical Activity<br />Reduces chemical stressors;<br />Maintains health weight;<br />Promotes functional independence;<br />Reduces risk of disease, disability and early mortality.<br />
  10. 10. No Such Thing as a BAD Food!!!<br />
  11. 11. NUTRIENTS <br />Non-Energy<br />Energy<br />Carbohydrates<br />Fats<br />Protein<br />Vitamins<br />Minerals <br />Water <br />
  12. 12. Carbohydrates<br />Carbohydrates … preferred energy source for brain, red blood cells and nervous system.<br />Types <br />Simple: <br />Sugar is sugar!<br />May result in blood sugar and insulin fluctuations.<br />Complex<br />Fiber for cardiovascular and digestive health.<br />Increases time between meals.<br />Stabilizes blood glucose levels.<br />May help decrease caloric intake. <br />
  13. 13. Fats<br />Cushioning for organs and body.<br />Stored energy source.<br />Enhances absorption of fat-soluble vitamins.<br />Types <br />↑Unsaturated.<br />Eat EFAs.<br />↓Saturated & Cholesterol.<br />Zero trans-fats.<br />
  14. 14. Proteins<br />Base units are called “amino acids.” <br />Humans have essential amino acid needs.<br />Growth, maintenance & repair.<br />Animal & Plant Sources:<br />Complete.<br />Incomplete.<br />Complementary.<br />
  15. 15. Vitamins<br />Antioxidant value.<br />Metabolism of foods.<br />Overall health.<br />Types:<br />Fat-Soluble: A – eye health, healthy fetal development. D – for calcium. E - powerful anti-oxidant. K – blood clotting.<br />Water-Soluble: B-complex for proper metabolism of nutrients. Vitamin C – powerful antioxidant.<br />
  16. 16. Minerals <br />Health of teeth and bones.<br />Proper use of nutrients.<br />Disease prevention.<br />Antioxidant function.<br />Types<br />Major: sodium, chloride, potassium, sulfur –fluid balance. Magnesium, calcium, phosphorous – teeth and bones.<br />Trace: iron, chromium, iodine – metabolism. Zinc, copper, iron – antioxidants, blood health. Fluoride – teeth.<br />
  17. 17. Water<br />Cushioning for organs.<br />Blood pressure control.<br />Fluid levels important in adequate hydration.<br />Transport medium for nutrients, chemicals & waste products.<br />
  18. 18. Nutrient Recommendations<br />Dietary Supplements ≠ Good Nutrient Intake.<br />↑whole foods. <br />↑ plant-based. ↑ Lean protein & legumes. <br />↑ Fish. Omega-3 fatty acids 1000 mg/day.<br />7-10 days, eat the rainbow.<br />Vegans need B12.<br />Calcium 1000-1200 mg, vitamin D 400-600 IU.<br />↑ fiber.<br />↓salt, sugar, fats, processed foods & refined grains.<br />
  19. 19. Assessment of Physical Fitness<br />5 Factors<br />Body Mass Index (BMI).<br />Cardiorespiratory Fitness.<br />Muscle Strength.<br />Muscle Endurance.<br />Flexibility.<br />
  20. 20. Body Mass Index (BMI)<br />Estimate of fat-free mass to fat mass based on a ratio of weight to height.<br />kg/m2<br />Healthy – 18.5-24.9 kg/m2.<br />Overweight – 25.0 – 29.9 kg/m2.<br />Obese – ≥ 30.0 kg/m2.<br />IMPORTANT!!!<br />This assessment is not appropriate for some groups.<br />All-Over Fat VS Gut Fat<br />
  21. 21. Cardiorespiratory Fitness<br />Cardiovascular & respiratory working together. <br />Benefits:<br />Reduce blood pressure.<br />IncreaseHDL, decrease LDL.<br />Reduce risk of CVD, stroke.<br />Reduce psychological stress.<br />Recommendation (for healthy adults):<br />20-30 minutes, most days/week, varied intensity. <br />
  22. 22. Muscular Endurance & Strength<br />Ability of muscle groups to perform work or contractions for a period of time.<br />Ability to perform work at a specified workload.<br />Benefits:<br />Stabilizes body, reduces accident risk.<br />Increases metabolic rate.<br />Maintains lean muscle while decreasing fat deposits.<br />Recommendations:<br />Non-consecutive days, 10-15 reps of 8-10 exercises.<br />
  23. 23. Flexibility<br />Range of motion around joints.<br />Benefits<br />Maintains functional independence.<br />Improves life quality.<br />Optimally perform “ADL.”<br />Recommendations<br />Static stretching of extremities, upper & lower torsos. Gentle forward and side neck-rolls.<br />
  24. 24. Routine Activity Recommendations<br />Cardiorespiratory Fitness – 20-30 minutes most days of the week at moderately-intense to vigorous intensity activity.<br />Muscle Strength & Muscle Endurance – non-consecutive days. At least 2x/week. 10-15 reps of 8-10 exercises.<br />Flexibility – all or most days or the week, rotate around joints. Static stretching and holding.<br />
  25. 25. Today’s Topics<br />Aging… irreversible. Affects the whole organism and diminishes muscle mass.<br />Stress… chronic and prolonged diminishes life quality. Increases disease risk.<br />Treat yourself well during this transitional period by:<br />Eating well. Savor the experience. Use all your senses. Focus on relationship building. Reconnect with family and friends.<br />Start some form of physical activity. Make time. Vary activities . Enhance skills. Prevent boredom.<br />
  26. 26. Wrapping it Up<br />Choose to EatEvery Color of the Rainbow Every 7-10 Days!!!<br />Eat the BEST that you can. NO GUILT!<br />Enjoy a sport! Develop new skills.<br />Engage your senses.<br />
  27. 27. Tonight… Commit. One Change. Positive. Tomorrow….WooHoo !!!!<br />

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