This document discusses key topics related to health and wellness, including physical fitness, nutrition, sleep, and stress. It provides information on obesity rates and risks, types of diabetes, nutrition fundamentals, exercise benefits, healthy eating tips, sleep needs and patterns, and positive and negative stress. Tips are offered for managing weight and health risks through diet, physical activity, adequate sleep, and handling stress. Overall it aims to educate readers on fundamental lifestyle factors for wellness.
Urbanization has been linked to a global increase in the prevalence of overweight and obesity among adults and children in all regions of the world. By 2030, the combined effect of a wider availability of high calorie food products and sedentary conditions associated with urban living, could contribute to a 75% increase in the prevalence of overweight and obesity among adults ages 20 years and older worldwide.
In hub cities, such as Accra, Ghana, urban residents have become more vulnerable to unhealthy weight gain due to consumption ofenergy-dense processed foods, late working hours, and greater alcohol consumption. Rising trends in overweight and obesity have also been observed in India in the recent past, mostly in urban areas and among adults. The prevalence of overweight and obesity has been documented to be 28% in urban Delhi, and was higher among females than males. Higher income adults in Indian urban areas also have higher rates ofoverweight and obesity (32.2% among males, 50% among females) than the middle classes (16.2% males, 30.3% females), lower socio-economic groups (7.0% males, 27.8% females), followed by those living in urban slums (1.0% males, 4.0% females). Visit us @http://bit.ly/34vvZPf
Urbanization has been linked to a global increase in the prevalence of overweight and obesity among adults and children in all regions of the world. By 2030, the combined effect of a wider availability of high calorie food products and sedentary conditions associated with urban living, could contribute to a 75% increase in the prevalence of overweight and obesity among adults ages 20 years and older worldwide.
In hub cities, such as Accra, Ghana, urban residents have become more vulnerable to unhealthy weight gain due to consumption ofenergy-dense processed foods, late working hours, and greater alcohol consumption. Rising trends in overweight and obesity have also been observed in India in the recent past, mostly in urban areas and among adults. The prevalence of overweight and obesity has been documented to be 28% in urban Delhi, and was higher among females than males. Higher income adults in Indian urban areas also have higher rates ofoverweight and obesity (32.2% among males, 50% among females) than the middle classes (16.2% males, 30.3% females), lower socio-economic groups (7.0% males, 27.8% females), followed by those living in urban slums (1.0% males, 4.0% females). Visit us @http://bit.ly/34vvZPf
The health belief of an individual is directly related to their health behaviors and health outcomes. Here we explore some of the ways a person can own responsibility for their health through engagement with simple lifestyle recommendations.
Crops Day - Moe Agostino, 2014 Grain Outlook – Is $4.00 Corn the New Normal?Grey Bruce Farmers Week
Maurizio (Moe) Agostino, Managing Commodity Strategist, Farms.com Risk Management
2014 Review of Grain Supply and Demand Fundamentals, Key Global Macro Issues, Chart Analysis, Weather and basis update and grain price target outlooks. Where will the marketing opportunities appear in a lower priced grain environment.
This will be a short presentation on the Occupational Health and Safety Act as prescribed to the Farming Sector. The emphasis will be an update on the new requirement for employers to provide mandatory supervisor and worker awareness training. It will include highlights of the resources which the Ministry of Labour and Workplace Safety & Prevention Service have to assist employers.
Brent Royce OFA Director, Huron/Perth Counties, and Lorne Lantz: Founder & CEO, Lantz Control Systems Inc.
This presentation will highlight how uncontrolled electricity is affecting livestock in rural Ontario, and what farmers can do about it.
The health belief of an individual is directly related to their health behaviors and health outcomes. Here we explore some of the ways a person can own responsibility for their health through engagement with simple lifestyle recommendations.
Crops Day - Moe Agostino, 2014 Grain Outlook – Is $4.00 Corn the New Normal?Grey Bruce Farmers Week
Maurizio (Moe) Agostino, Managing Commodity Strategist, Farms.com Risk Management
2014 Review of Grain Supply and Demand Fundamentals, Key Global Macro Issues, Chart Analysis, Weather and basis update and grain price target outlooks. Where will the marketing opportunities appear in a lower priced grain environment.
This will be a short presentation on the Occupational Health and Safety Act as prescribed to the Farming Sector. The emphasis will be an update on the new requirement for employers to provide mandatory supervisor and worker awareness training. It will include highlights of the resources which the Ministry of Labour and Workplace Safety & Prevention Service have to assist employers.
Brent Royce OFA Director, Huron/Perth Counties, and Lorne Lantz: Founder & CEO, Lantz Control Systems Inc.
This presentation will highlight how uncontrolled electricity is affecting livestock in rural Ontario, and what farmers can do about it.
Darrell Saunders, Project Leader and President of Grey County Cattlemen’s Association
The Grey County Cattlemen’s submitted an application to Food and Farm care for the WRAMI project. The objective of the WRAMI initiative is to help Ontario farmers to be better prepared for low water, and drought preparedness to deal with the growing impact from climate change. With the support from WRAMI Darrell was able to achieve their goal by collecting surface water and keeping the water ways clean. In the presentation Darrell will present a slide show of the work that was conducted at the project site. In the project they fenced cows out of the waterways, collected water in a pond and used solar power for the fence and watering system.
Dr. Tee (Thera) Fox, Veterinarian, Markdale Veterinary Services
Mosquito-borne virus infections of horses pose a continuous and expanding threat to equine health in Canada and internationally. The majority of equine mosquito-borne diseases in Canada today are preventable by immunization. What do we need to know to keep our Horses safe from these debilitating diseases? Topics covered will include: West Nile Virus (WNV), Eastern Equine Encephalitis (EEE), and Western Equine Encephalitis (WEE).
Sheep Abortions: What Causes Them & What Can We Do About It?
Dr. Jocelyn Jansen, Disease Prevention Veterinarian—Small Ruminants, OMAF
The presentation will cover the reasons for abortions in sheep but will focus on the 3 most common infectious causes in Ontario. Prevalence of disease in Ontario, diagnosis, management of the aborting flock and prevention will also be discussed.
Via Christi Women's Connection: Six ways to a better youVia Christi Health
Via Christi Clinic physicians Tara Katz, DO and Sara Purdy, DO, share their top 6 list for better health at the August Via Christi Women's Connection luncheon.
Dr. Jonathan Spages is explaining here What are Body Mass Index and all about its facts. Dr. Jonathan Spages received his Doctorate degree at Life University in Marietta, Georgia. He also served as President of the Pierce Results System Club
Belly Fat invites various fatal diseases. So its imp to know why belly fat happened and how can you reduce belly fat effortlessly. See PPT & know whole about the belly fat.
263778731218 Abortion Clinic /Pills In Harare ,sisternakatoto
263778731218 Abortion Clinic /Pills In Harare ,ABORTION WOMEN’S CLINIC +27730423979 IN women clinic we believe that every woman should be able to make choices in her pregnancy. Our job is to provide compassionate care, safety,affordable and confidential services. That’s why we have won the trust from all generations of women all over the world. we use non surgical method(Abortion pills) to terminate…Dr.LISA +27730423979women Clinic is committed to providing the highest quality of obstetrical and gynecological care to women of all ages. Our dedicated staff aim to treat each patient and her health concerns with compassion and respect.Our dedicated group ABORTION WOMEN’S CLINIC +27730423979 IN women clinic we believe that every woman should be able to make choices in her pregnancy. Our job is to provide compassionate care, safety,affordable and confidential services. That’s why we have won the trust from all generations of women all over the world. we use non surgical method(Abortion pills) to terminate…Dr.LISA +27730423979women Clinic is committed to providing the highest quality of obstetrical and gynecological care to women of all ages. Our dedicated staff aim to treat each patient and her health concerns with compassion and respect.Our dedicated group of receptionists, nurses, and physicians have worked together as a teamof receptionists, nurses, and physicians have worked together as a team wwww.lisywomensclinic.co.za/
CDSCO and Phamacovigilance {Regulatory body in India}NEHA GUPTA
The Central Drugs Standard Control Organization (CDSCO) is India's national regulatory body for pharmaceuticals and medical devices. Operating under the Directorate General of Health Services, Ministry of Health & Family Welfare, Government of India, the CDSCO is responsible for approving new drugs, conducting clinical trials, setting standards for drugs, controlling the quality of imported drugs, and coordinating the activities of State Drug Control Organizations by providing expert advice.
Pharmacovigilance, on the other hand, is the science and activities related to the detection, assessment, understanding, and prevention of adverse effects or any other drug-related problems. The primary aim of pharmacovigilance is to ensure the safety and efficacy of medicines, thereby protecting public health.
In India, pharmacovigilance activities are monitored by the Pharmacovigilance Programme of India (PvPI), which works closely with CDSCO to collect, analyze, and act upon data regarding adverse drug reactions (ADRs). Together, they play a critical role in ensuring that the benefits of drugs outweigh their risks, maintaining high standards of patient safety, and promoting the rational use of medicines.
New Drug Discovery and Development .....NEHA GUPTA
The "New Drug Discovery and Development" process involves the identification, design, testing, and manufacturing of novel pharmaceutical compounds with the aim of introducing new and improved treatments for various medical conditions. This comprehensive endeavor encompasses various stages, including target identification, preclinical studies, clinical trials, regulatory approval, and post-market surveillance. It involves multidisciplinary collaboration among scientists, researchers, clinicians, regulatory experts, and pharmaceutical companies to bring innovative therapies to market and address unmet medical needs.
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Best Ayurvedic medicine for Gas and IndigestionSwastikAyurveda
Here is the updated list of Top Best Ayurvedic medicine for Gas and Indigestion and those are Gas-O-Go Syp for Dyspepsia | Lavizyme Syrup for Acidity | Yumzyme Hepatoprotective Capsules etc
Muktapishti is a traditional Ayurvedic preparation made from Shoditha Mukta (Purified Pearl), is believed to help regulate thyroid function and reduce symptoms of hyperthyroidism due to its cooling and balancing properties. Clinical evidence on its efficacy remains limited, necessitating further research to validate its therapeutic benefits.
Basavarajeeyam is an important text for ayurvedic physician belonging to andhra pradehs. It is a popular compendium in various parts of our country as well as in andhra pradesh. The content of the text was presented in sanskrit and telugu language (Bilingual). One of the most famous book in ayurvedic pharmaceutics and therapeutics. This book contains 25 chapters called as prakaranas. Many rasaoushadis were explained, pioneer of dhatu druti, nadi pareeksha, mutra pareeksha etc. Belongs to the period of 15-16 century. New diseases like upadamsha, phiranga rogas are explained.
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Adv. biopharm. APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMSAkankshaAshtankar
MIP 201T & MPH 202T
ADVANCED BIOPHARMACEUTICS & PHARMACOKINETICS : UNIT 5
APPLICATION OF PHARMACOKINETICS : TARGETED DRUG DELIVERY SYSTEMS By - AKANKSHA ASHTANKAR
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
4. Fitness Problems
• Obesity has reached epidemic
proportions
• In the last 10 years:
– Obesity rates increased by over 60%
for adults
– Nationally, 61% of adults overweight
or obese
5. Type II Diabetes
• Most common type of diabetes
• Hyperglycemia or Hypoglycemia
• What the body does:
– Body doesn’t produce enough insulin
– Cells ignore insulin
• Insulin is necessary for body to use sugar
• Sugar is basic fuel for cells in body
• Insulin take sugars from blood into the cells
6. Diabetes Symptoms
• Frequent urinationIncreased fatigue
• Excessive thirst Irritability
• Extreme hunger Blurry vision
• Unusual weight loss
• If you have 1 or more symptoms, you
should see your doctor or the health center
7. Type 2 Diabetes
• Adults
– Increased by
49%
• Young People
– 10 years
ago,virtually
unknown
– Today, accounts
for almost 50%
of new cases
8. Obesity
• Since 1980, % of overweight children
has nearly doubled
• % of overweight adolescents has tripled
• Almost 9 million young Americans or
15% of all children are overweight
10. Alcohol
• Misuse and abuse continues to be
problem
• Supplies calories but few nutrients
• Effects can be devastating:
– Adverse health consequences
• Liver Damage, plus others
– Domestic abuse
– Drinking and Driving
– Flunking out of school
11. Tobacco
Most preventable cause of Death &
Disease
{more than 440,000 deaths (1995-1999)}
• Smoking can
cause:
• Chronic lung
disease
• Coronary heart
disease
• Stroke
• Cancer of:
– Lung
– Larynx
– Esophagus
– Mouth
– Bladder
– Cervix
– Kidneys
– Pancreas
12. Second Hand Smoke
• Results Annually for Non Smokers
exposed to second hand smoke:
– Estimated 3,000 Lung Cancer Deaths
– >35,000 Coronary Heart Disease Deaths
• Environmental Tobacco smoke contains
at least 250 chemicals known to be toxic
or cause cancer.
13. Behavioral Changes
• Hand washing
– Fundamental factor in preventing spread of
infections
• Bicycle Helmets
• Reduces head injury risk by 85%
• Seat Belt Use
• Saves over 10,000 lives every year in America
14. Physical Activity and
Weight
• Physical activity helps weight loss when
combined with calorie reduction
• Regular activity helps prevent obesity
• Regular activity reduces risks of:
– Heart disease, helps control cholesterol
levels, slows bone loss, lowers risks of
certain cancers, and helps reduce anxiety
and depression.
15. Physical Activity
• 40% Adults in America don’t participate
in any leisure-time physical activity
• Less than 1/3 adults exercise at least
30 minutes most days
• You don’t need special skills to be
physically active
16. Physical Activity
• Started slowly, then increased intensity
• Activities can be split into several periods
– (10 minutes of exercise, 3 times a day)
• Select activities you enjoy
• Incorporate them into daily life
• Get support from friends and family
• Commit to it. Make it a priority
18. Assessing Your Risk
• Body Mass Index (BMI)
• Waist circumference
• Risk factors for diseases
associated with Obesity
19. Body Mass Index
• Reliable indicator of total body fat
– which relates to risks of disease and death
• Limits
– Overestimates body fat athletes
– Underestimates body fat on older people
– Not good for pregnant women
20. Body Mass Index
• Underweight Below 18.5
• Normal 18.5-24.9
• Overweight 25.0-29.9
• Obesity 30.0 and above
• BMI calculator can be found at:
• www.balancemindbodysoul.com/bmicalc.html
21. Waist Circumference
• Risks for developing heart disease and
other disease increase:
– Men’s waist circumference over 40 inches
– Women’s circumference over 35 inches
22. Other Risk Factors
• Besides being overweight, factors to
consider:
– High blood pressure (Hypertension)
– High LDL-cholesterol (Bad cholesterol)
– Low HDL-cholesterol (Good cholesterol)
– Family history of premature heart disease
– Physical inactivity
– Cigarette smoking
23. Assessment
• Need to lose weight:
– 30+ BMI
– Overweight BMI + 2 or more risk factors
– (Even small weight loss will help)
• Need to prevent further weight gain:
– Overweight BMI, Not high waist
measurement, and less than 2 risk factors
24. Body Fat Analysis
• If you want your body fat analyzed
– Contact PSU HHPR Dept Exercise
Physiology lab at 235-4665
– Set up appointment for testing
– Free of charge
25. Quiz
• What is aerobic exercise?
– Any activity that uses large muscle groups,
can be maintained continuously, and is
rhythmic in nature. It is a type of exercise
that overloads the heart and lungs and
causes them to work harder than at rest.
26. Health Benefits of
Exercise
• Reduces risk of:
– Premature death Heart Disease
– High Blood pressure Colon Cancer
– High Cholesterol Breast Cancer
– Diabetes Reduces anxiety
– Reduces body weight Depression
– Improves psychological well-being
– Enhanced work, recreation, and sports
performance
27. Benefits of Aerobic
Exercise
• Increased VO2max
• Reduce body fat and improve weight
• Lower resting blood pressure
• Lower heart rate
• Increase cardiac output
• Increase stroke volume
• Increase blood volume
• Reduced workload on the heart
28. Benefits of Strength training
• Increased muscular strength
• Increased strength in tendons &
ligaments
• Reduces body fat
• Positive change in blood cholesterol
• Improved blood pressure
• Improved strength and balance in older
adults
30. Nutrition Quiz
1. Larger portions tend to make us eat
more.
True. We’ve grown used to eating
portions way bigger than we need.
Large portions, known as portion
distortion is one of many reasons
given for our increasing incidents of
obesity.
31. Nutrition Quiz
2. The Body’s fuel comes from Protein,
Fat, and Carbohydrates?
– True. All 3 nutrients provide calories
which is what your body uses for
energy.
32. Nutrition Quiz
3. An average bakery bagel is 2 servings
of grain foods.
False. Bagels have “exploded”. The
average bagel is now about 5
ounces and equal to about 5
servings of grain food.
33. Nutrition Quiz
4. When you are young, you can pretty
much eat whatever you want.
False. Good nutrition and good
health habits should start early. What
you eat now can have some impact on
your long term health.
34. Nutrition Quiz
5. Eating breakfast can help control late
night cravings.
True. Research suggests that breakfast
eaters tend to weigh less and have better
balance to their day. College students
should try to eat real food instead of
“junk” if they are up late.
35. Understanding Nutrients
• Carbohydrates
• Small units of sugars linked together
• All provide 4 calories per gram
– 2 Types
• Simple (less sugars linked together)
– Tastes sweet
• Complex (more sugars linked together)
– Starches found in bread, pasta, potatoes, cereals
36. Proteins
• Made up of building blocks or amino acids
• 11 amino acids body can produce
• 9 amino acids body can’t produce
• All provide 4 calories per gram
37. Fats
• Dietary fat is part of healthy diet
• Saturated and Unsaturated
• All provide 9 calories per gram
38. Vitamins and Minerals
• Small
• Powerful nutrients
• Best obtained through food
• Do not provide calories for energy
39. Energy Balance
• Maintain weight: calories = energy output
• Lose weight: use more energy than take in
• Gain weight: More calories than you use
– Difference:
• 1 12oz soda = 30 min of brisk walking most
days or
about 150 calories of energy
• 150 Calories of energy = 5 lbs in 6 months
40. Energy Balance
• Reducing calorie intake by 150 calories
along with moderate exercise could
double weight loss to:
– 10 lbs in 6 months
– 20 lbs in 1 year
41. Balancing intake
• 1 Sm chocolate chip cookie (50
calories) = 10 min briskly walking
• Large gourmet cookie vs. sm cookie =
40 min raking leaves
• 1 hr walking (20min/mile) = 1 jelly donut
• Fast food combo meal (double cheese,
extra lg fries, 24 oz soft drink = running
2 1/2 hours at 10 min/mile pace
42. Eating tips
• ¾ Plate rule – Make grains, legumes,
fruits and vegetables 75% of your meal.
Make meat and dairy other 25%.
• Choose most brightly colored fruits &
vegetables
• Eat fish or seafood once a week
• Drink more tea
• Chinese food-drain off extra sauce
(most fat located here)
43. Eating Tips
• Avoid drinking meal at coffee shop
– Typical grande mocha = 400-600 calories
• Be wary of low-fat versions
– Not always a big bargain
• Always drink lots of water
• Choose pizza wisely
– Vegetable toppings
– Less meat and cheese
44. Eating Tips
• Eat slowly
• Ask for sauces, gravy, and salad
dressing on the side
• Use low-calorie or fat free dressings
• Limit alcohol
• If portions large, take some home
• Avoid Jumbo, giant, deluxe, biggie, and
super sized items
45. Fast Food
• America has been called “Fast Food
Nation”
– Everyday, 1 in 4 American eat it
• Eating out is “cheapest” option
• Not many nutritious options
– Too much salt, fat, or sugar
– Larger than normal portions
46. Healthy Fast Food
• Grilled chicken
• Grilled fish
• Whole wheat rolls
• Fruit
• Fruit and yogurt
• Baked potato
• Single hamburger
• Low fat deli sandwich
on wheat bread or Pita
bread
• Wraps on whole wheat
• Fat free milk
• Water
• Salad with dressing on
side
47. Unhealthy choices
• Chicken nuggets
• Croissant breakfast sandwiches
• Fried Fish
• Fried Chicken
• Large or Jumbo size fries
• Onion rings
• Double and triple patty burgers
48. Comparison
• Meal #1
• McDonald’s ¼ pounder
w/cheese, lg fries, 16
oz soda
– 1,166 calories
– 51 g fat
– 95 mg cholesterol
– 1,450 mg sodium
• Meal #2
• McDonald’s
hamburger, sm fries,
16 oz diet soda or
water
– 481 calories
– 19 g fat
– 30 mg cholesterol
– 665m mg sodium
50. Sleep Facts
• As group, 18 to 24 yr olds suffer more from
impaired performance due to lack of sleep
• Young people require between 8 and 10
hours of sleep a night
• Fatigue involved in 1 of 6 fatal road
accidents
• Insufficient sleep can cause hormone linked
to obesity
51. More Sleep Facts
• Average adult requires 8-8.5 hrs sleep
• Average adult obtains < 7 hrs
• Falling asleep in < 5 min = sleep deprived
• Should take 10-15 minutes to fall asleep
• REM sleep occurs for about 2 hrs in
bursts
– Dreaming happens during REM sleep
– Usually begins about 90 min after falling
asleep
52. Sleep Patterns
• 2 Main types of sleep patterns
– REM – Rapid Eye Movement
• Happens only in short bursts
– NREM – Non Rapid Eye Movement
• All other stages of sleep
• Circadian cycle- natural sleep cycle
of your individual body
53. Tips to improve sleep
• Avoid stress 2-3 hours before sleeping
• Exercise – finish 30-60 before sleeping
• Stick to a ritual
• Make room dark, cool, and quiet
• Be careful with caffeine drinks
• Quit smoking
• Take a nap if sleep deprived
54. Changing sleep
schedule
• 15% consider themselves morning people
• 20% consider themselves night people
• Remainder are indifferent or mid-range
• Use chronotherapy
– Shifting sleeping hours by 30-45 min per day
– Will eventually change sleep habits
55. Epworth Sleepiness Scale
• How likely are you to
fall asleep in the
following situations?
– 0=Never dose
– 1=Slight chance
– 2=Moderate
chance
– 3=High chance
1. Sitting & Reading
2. Watching TV
3. Sitting inactive in public
place (theater)
4. Passenger for hour w/out
break
5. Lying down to rest in
afternoon
6. Sitting & talking to someone
7. Sitting after lunch-No alcohol
8. In car, stopped a few
minutes for traffic
56. Epworth Scale
• A score <8=Normal sleep function
• A score 8-10=Mild sleepiness
• A score 11-15=Moderate sleepiness
• A score 16-20=Severe sleepiness
• A score 21-24=Excessive sleepiness
58. Stress
• “Wear and tear” our bodies
experience as we adjust to our
continually changing environment
– It has physical and emotional effects
– Can be either positive or negative
61. Stress
• Goal: Not to eliminate stress from
your life, but to learn how to
manage it and how to use it to your
advantage.
–Find the optimal level of stress
which will MOTIVATE you, but not
OVERWHELM you
62. Optimal Stress for Me
• No single level of stress is
good for everyone
–Some people need constant
change
–Some people need stability
(Everyone is different)
63. Managing Stress
• Become aware of your stressors
and your emotional and physical
reactions
– Notice your stress (Don’t ignore it)
– Determine what events distress you
– Determine how your body responds to
the stress.
64. Managing Stress
• Recognize what you can change
– Can you change/avoid/eliminate
stressors?
– Can you reduce their intensity?
– Can you shorten exposure to stressors?
(Take a break, leave the physical premises)
– Can you devote time and energy to make
changes?
(Goal setting, time management)
65. Managing Stress
• Reduce intensity of your
emotional reactions to stress
– Stress triggered by perception of danger
– Are you expecting to please everyone?
– Do you feel you must always prevail?
• Work on adopting more moderate views
– Stress is something you can cope with
– Not something that overpowers you
66. Managing Stress
• Learn to moderate your physical
reactions to stress
– Slow, deep breathing will bring HR and
breathing back to normal
– Relaxation techniques can reduce muscle
tension
• Biofeedback
• Music
• Yoga
• Progressive Muscular Relaxation
67. Managing Stress
• Build your physical reserves
– Exercise cardio fitness 3-4 times
week
• Moderate prolonged exercise best
– Eat well balanced nutritious meals
– Maintain ideal weight
– Avoid nicotine, excessive caffeine
– Take breaks during work
– Get enough sleep
68. Managing Stress
• Maintain your emotional
reserves
– Develop some mutually supportive
friendships/relationships
– Pursue realistic goals that are
meaningful to you
– Expect frustrations, failures, and sorrows
– Be a friend to yourself
69. Stress
• If stress becomes too overwhelming,
contact:
•Talk to your counselor
•Talk to a teacher
•Talk to a friend
•Talk to someone
70. Health and Wellness:
What everyone should know
Pat Duncan
Labette Talent Search
620-820-1035
patd@labette.edu