Powerpoint presentation on the health and wellness delivered by Dr. Josephine Holgado during a mini reunion of SMA Batch' 81.

1. THE S.P.I.C.E.S. OF LIFE
CONFESSIONS OF AN UNHEALTHY MARYAN
August 11, 2012
Pasta Roni, BGC

3. INTRODUCTION
 HEALTH is a state of complete physical,
mental and social well-being and not merely
the absence of disease or infirmity.
World Health Organization
Preamble to the Constitution , International
Health Conference, New York, 19-22 June,
1946; signed on 22 July 1946 by the
representatives of 61 States (Official Records
of the World Health Organization, no. 2, p.
100) and entered into force on 7 April 1948.

4. INTRODUCTION
 WELLNESS is the optimal functioning of
each individual regardless of current health
status or disability.
Carla Culley
Research & Training Center on Health, Wellness,
Oregon Health Sciences University
http://www.healthwellness.org/index.htm

5. INTRODUCTION
PERSPECTIVES OF PEOPLE WITH DISABILITIES or DIFFERENTLY
ABLED
a. being able to function and having the chance to do what you want to do;
b. being independent, having self-determination regarding choices,
opportunities, activities;
c. having physical and emotional states of well-being; and
d. not being held back by pain
Mary Oschwald and Laurie Powers
Rehabilitation Research and Training
Center
Health, Wellness, & Disability
Oregon Health and Science University

7. W.H.O. HEALTH STATISTICS

8. SPIRITUAL LIFE
“Trust in the Lord with all your heart, on your own
intelligence rely not;
In all your ways be mindful of him, and he will make
your paths straight.”
PROVERBS 3:5-6

9. SPIRITUAL LIFE
TRUST IN GOD!

10. PHYSICAL WELL BEING

11. PHYSICAL WELL BEING
“Hold the physician in honor for he is
essential to you… when you are ill, delay
not, but pray to God, who will heal
you;...Then give the doctor his place, lest
he leave, for you need him too.”
SIRACH 38: 9, 12

12. PHYSICAL WELL BEING
A. MEDICINE
RECOMMENDATIONS OF THE USPSTF
1. MAMMOGRAPHY
2. PAPS SMEAR
3. DIABETES SCREENING
4. HEART SCREENING (BP, CHOLESTEROL)
5. COLON CANCER SCREENING
6. BONE DENSITY
7. EYE EXAMINATION
8. SKIN EXAMINATION
9. THYROID SCREENING

13. PHYSICAL WELL BEING
“Physical exercise has some value…”
1 TIMOTHY 1:8

14. PHYSICAL WELL BEING
B. EXERCISE
1. Frequency and Duration of Exercise
a. To reduce the risk of having breast cancer :
20 - 30 minutes 5x a week or 3 - 5 hours per week
b. To prevent cancer recurrence:
30 - 45 minutes per day at least 5 days each week
American Cancer Society

15. PHYSICAL WELL BEING
B. EXERCISE
2. Type of exercise
a. moderate exercise
b. vigorous physical activity
c. examples: brisk walking, jogging,
hiking, swimming, cycling, dancing, yoga

16. PHYSICAL WELL BEING
B. EXERCISE
3. Benefits of exercise
a. improves mood
b. raises self-esteem
c. gives a better body image
d. improves muscle tone, strength, and endurance
e. lowers the risk of heart disease and diabetes

17. PHYSICAL WELL BEING
“Please test your servants for 10 days. Give us
vegetables to eat and water to drink… after ten days
they looked healthier and better fed than any of the
young men who ate from the royal table. “
DANIEL 1: 12-13, 15

18. PHYSICAL WELL BEING
C. Nutrition
3 prescriptions to eat
healthy
(1) eat plants
(2) eat clean
(3) eat other "food"
(sunlight, oxygen,
water)

19. PHYSICAL WELL BEING
TOP 10 FOODS TO FIGHT BREAST CANCER RISK:
apple
broccoli
carrots
fiber
flaxseed
green tea
low glycemic foods
omega-3 oils,
pomegranates, and
walnuts.
http://www.fightbcnow.com/

20. INTELLECTUAL DRIVE
“ Seek counsel from every wise men, and do not
hold them lightly of any advice that can be
useful.”
TOBIT 4:18

21. INTELLECTUAL DRIVE
A. READ UPLIFTING BOOKS
B. GET A MENTOR/COACH
C. AVOID TOXIC MEDIA

22. CASH FLOW
“It is God who gives you the power to create
wealth.”
DEUTERONOMY 8:18

23. CASH FLOW
A. SPEND WISELY – LIVE ON 70% OF
YOUR INCOME
B. SAVE – 10% FOR EMERGENCY FUND
(3X MONTHLY EXPENSES)
C. INVEST – 10 %
D. TITHE – 10%

24. EMOTIONAL MATURITY
“If we could learn to like ourselves, even a little,
maybe our cruelties and angers might melt
away.”
JOHN STEINBECK

25. EMOTIONAL MATURITY
1. BELIEVE IN YOUR OWN WORTHINESS
2. FULFILL YOUR DREAMS
3. CARE FOR YOUR NEEDS

26. SOCIAL AWARENESS
“Treasure your relationships, not your
possessions.”
Anthony J. D’Angelo

27. SOCIAL AWARENESS
A. 7 ways to have a happy family life
1. HELP
2. PRAY
3. PRESENCE
4. TOUCH
5. WORDS
6. GIFTS
7. BOUNDARIES

28. SOCIAL AWARENESS
B. WORK LIFE/COMMUNITY
1. TIME
2. TALENT
3. TREASURE

29. SEVEN STEPS TO ACHIEVE
HEALTH AND WELLNESS
S: Spiritual - TRUST IN GOD
P: Physical - FIND GOOD M.E.N.
I: Intellectual - FEED YOUR MIND RIGHT
C: Cash flow - SPEND WISELY & S.I.T.
E: Emotional - VALUE YOURSELF
S: Social - BUILD A HAPPY FAMILY
- SERVE OTHERS

30. THE GREATEST
COMMANDMENTS
“You shall love the Lord your God with all your
heart, with all your soul, with all your mind,
and with all your strength…You shall love
your neighbour as yourself.”
Mark 12: 30-31