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?
  • The Power Of Healthy Choices 2009

    1. 1.   The Power of Healthy Choices-<br />Simple Steps to Healthy Habits<br />Presented by Holly Shaffer, MS, CHES<br />
    2. 2. <ul><li>The Power of Numbers
    3. 3. What is normal: Cholesterol, Blood pressure, etc
    4. 4. The Power of Exercise
    5. 5. How even a little bit of exercise can greatly improve our health
    6. 6. The Power of Good Nutrition
    7. 7. The Super Foods of Health and Disease Prevention
    8. 8. The Power of the Mind/Body connection
    9. 9. Tips for a less “Stressed” Life</li></ul>You’ve Got the Power!<br />Today’s Topics Include:<br />
    10. 10. “Good health is the most important thing. <br /> More than success,<br /> more than money, <br /> more than power.”<br />- Quote from Godfather II<br />Good Health is…<br />
    11. 11. What does being “well” mean to you?<br />Wellness is…<br /><ul><li>Physical Health
    12. 12. Mental Health
    13. 13. Social Health
    14. 14. Spiritual Health
    15. 15. Social Support
    16. 16. Job Satisfaction
    17. 17. Nurturing Relationships</li></ul>Are you on a roll or stuck in a rut?<br />
    18. 18. Preparing for the Journey<br />Can anyone tell me who Robert Peary was? <br />What about Frederick Cook?<br />What we can learn from this story? <br />You need to prepare for what lies ahead.<br />
    19. 19. A Tale of Two Leaders: Meet Don & Nelson<br />Be Prepared :<br />Don & Nelson Summer 1967<br />* Don and Nelson have given their permission to be featured in this presentation.<br />
    20. 20. “Knowledge is power”-Francis Bacon <br />The Power of Numbers<br /><ul><li>Cholesterol
    21. 21. Blood Pressure
    22. 22. Blood Glucose
    23. 23. Waist Circumference</li></li></ul><li>Cholesterol<br />What is Normal? <br /><ul><li>Total Cholesterol should be below 200 mg/dl</li></ul>HDL (Good) Cholesterol Level<br /><ul><li>Optimal
    24. 24. 60 mg/dl or higher
    25. 25. Normal
    26. 26. 40-50 mg/dl for men
    27. 27. 50-60 mg/dl for women
    28. 28. Below Normal HDL (at risk)
    29. 29. Less than 40 mg/dl for men
    30. 30. Less than 50 mg/dl for women</li></ul>LDL (Bad) Cholesterol Level<br /><ul><li>Optimal
    31. 31. Less than 100 mg/dl
    32. 32. Normal
    33. 33. 100 to 129 mg/dl
    34. 34. Borderline high
    35. 35. 130 to 159 mg/dl
    36. 36. High
    37. 37. 160 to 189 mg/dl</li></ul>Source: American Heart Association Guidelines<br />
    38. 38. Blood Pressure<br />What is “Normal”…<br />Source: American Heart Association Guidelines<br />
    39. 39. What you don’t know can…<br />High blood pressure is the leading cause of stroke.<br />How can you lower your blood pressure?<br />(without medication)<br />
    40. 40. Normal- levels up to 100 mg/dl<br />Prediabetes- levels between 100 -126 mg/dL <br />(These levels may indicate an increased risk for type 2 diabetes and its complications.)<br />Diabetes- Diagnosed when fasting blood glucose levels are 126 mg/dL or higher.<br />Blood Glucose<br />*Acceptable ranges of blood glucose levels vary from fasting vs. non-fasting and screening vs. diagnostic testing<br />
    41. 41. Waist Circumference<br />Apple vs. Pear<br />Visceral Fat (fat around the middle)<br /> Held within the deep organs increases pro-inflammatory diseases like:<br />CAD (Coronary Artery Disease)<br />Depression/Bipolar<br />Alzheimer's<br />RA<br /> Waist Circumference<br />Less than 35 inches for a woman<br />Less than 40 inches for a man<br />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!<br />
    42. 42. The Power of Exercise<br />How Much?<br /> 30 Minutes Most Days of the Week<br />Lowers blood pressure<br /><ul><li>Raises “good” cholesterol
    43. 43. Decreases inflammation (lowering CRP levels)
    44. 44. Helps to keep arteries flexible
    45. 45. Reduces stress
    46. 46. Strengthens the heart muscle
    47. 47. Can help to cure depression and anxiety
    48. 48. Helps you get a good nights sleep
    49. 49. Improves metabolism
    50. 50. Protects against diabetes
    51. 51. Decreases fat around the middle, which may not show up on the scale</li></li></ul><li>Just 5 lbs Makes a Difference!<br />For every 5 lbs of excess body fat your heart has to create 1,000 miles of blood vessels.<br />That is the distance from Exton, PA to Orlando, FL!<br />
    52. 52. Nelson<br /><ul><li>Activity at Work: Job as mail carrier included daily walking (5 days a week)
    53. 53. Leisure Activities: Hiking on weekends year round
    54. 54. Household Chores: Used push mower to cut grass. </li></ul>Don & Nelson’s Exercise Habits<br />Don<br /><ul><li>Activity at Work: Job in the banking industry was mostly sedentary.
    55. 55. Leisure Activities: Gardening during summer months
    56. 56. Household Chores: Used riding mower to cut grass. Frequently helped with vacuuming and mopping the floors</li></li></ul><li>The Power of Good Nutrition<br />Limit Unhealthy Fats- Choose Olive or Canola oil and margarines labeled “trans fat-free”<br />Choose Low-fat protein- Choose low fat/fat free dairy, fish, soy products, skinless chicken, beans and peas<br />Eat more Fruits & Veggies- Choose fresh, frozen or low-sodium canned. Choose fruit packed in natural juice or water.<br />Select Whole Grains- Choose 100% whole wheat bread, high fiber cereal (5g per serving), brown rice, whole grain pasta, and oatmeal<br />Practice Moderation & Balance- vs.<br />
    57. 57. Don & Nelson’s Health Habits<br />Don<br /><ul><li>Favorite food: anything fried.
    58. 58. Tobacco Use: Smokes 2 packs of cigarettes a day
    59. 59. Weight Control: Struggles with obesity and is typically 40-50 lbs overweight.</li></ul>Nelson<br /><ul><li>Favorite food: beans
    60. 60. Tobacco Use: Has never used any form of tobacco
    61. 61. Weight Control: Has worked at maintaining a healthy weight through out his life.</li></li></ul><li>Tobacco Use- No More Butts! <br />Tobacco Use is particular damaging to the body.<br />Raises blood pressure<br />Constricts arteries<br />Deprives heart of oxygen<br />Greatly increases risk of heart attack in younger women<br />Exposure to second hand smoke also raises risk of heart disease and cancer<br />
    62. 62. The Power of the Mind/BodyRelax, Restore, & Rejuvenate<br /><ul><li>Yoga/Tai Chi  Complete Breathing
    63. 63. Prayer/Meditation Hobbies
    64. 64. Massage Journaling/Reading
    65. 65. Listening to music  Socializing with friends & family</li></li></ul><li>Don- 76 years old <br /> 2009<br /><ul><li>Overall health: History of heart, kidney, and thyroid disease, mini stroke (TIA) depression, back problems, PAD
    66. 66. Medications: Takes 10 different types of meds 4 times a day.
    67. 67. Quality of Life: No longer drives and lives in an Assisted Living facility due to short term memory issues
    68. 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!</li></ul>Tale of Two Leaders- 40 Years Later<br />Still the Best of Friends but…<br />Nelson- 86 years old<br /> 2009<br /><ul><li>Overall health: No current health issues except for arthritis in the knees and back, in remission from Prostate Cancer for 4 years
    69. 69. Medications: Takes multiple vitamin and medicine for high blood pressure
    70. 70. Quality of life: Still drives, lives at home and goes to Florida every winter. (with his wife)
    71. 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!</li></li></ul><li>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! <br />How do I know so much about the lifestyle habits of Don & Nelson?<br />Don’s My Dad!<br />
    72. 72. A journey of thousand miles begins with a single step.<br />- Lao-tzu, Chinese philosopher <br />Discover Your Road to Health<br />TODAY…<br />
    73. 73. Questions?<br />E-mail Holly <br />hollyashaffer@gmail.com<br />

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