Transcript PPTX - Rowan University

KEIRAN BIBBS
ROWAN UNIVERSITY
EATING HEALTHY
We have all heard the saying “ you are what you eat” and this statement is as true as
they come. Your body reflects the vitamins and minerals that you put in it on a
regular basis. This will be displayed on the inside and outside of your body. A few
benefits of eating a well balanced diet are.
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Higher energy levels
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Stronger immune system
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Increased performance
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Weight and fat loss
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Lowers risk of diseases
THE IMPORTANCE OF A HEALTHY DIET
Why is a balanced diet important?
A well balanced diet provides your body with proper nutrition your body requires to
function properly. This balance may be achieved by eating a larger portion of your
calories from fruits, vegetables, whole grains, and lean proteins. This will provide
the proper macro and micro nutrients to achieve your goals.
WHAT SHOULD I EAT ?
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Vegetables
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Whole grains
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Fruits
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Dairy
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Dietary Fiber
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Healthy Fats
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Lean meats
TYPES OF FAD DIETS
THE DIETS
Weight watchers
PROS AND CONS
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Some of these diets provide
great ideas to help reach goals
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A select few of these diets help
weight loss but don’t “keep the
pounds off”
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FAD diets can have little or no
research behind them
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Some of these diets are very
low carb low calorie diets
leavining your energy zapped
Atkins Diet
Paleo Diet
Mediterranean Diet
Nutrisystem
South Beach Diet
The Zone Diet
CALORIES
Calories by definition- is a unit of energy that is used to measure the amount of
energy stored in food. One food calorie is the amount of energy (heat) it takes to
raise the temperature of 1 kilogram of water 1.8°F (1°C).
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Calories are needed for energy production and everyday life activity.
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Calories are not bad unless you eat too much of them leading to weight gain
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Weight loss occurs with under-consumption of calories or efficient burning of
calories
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Calorie consumption based off of height, weight, age, and activity level knowing
an estimate of where you should be is crucial.
CARBOHYDRATES 
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Recommended to be around 45-65 percent of your daily calories consumed
• Carbohydrates are the body's main source of energy.
• Carbohydrates are separated into simple carbohydrates (sugar), complex
carbohydrates (fiber) and starch.
• Carbohydrates can also be separated into groups based on the Glycemic
Index, which measures how high and how quickly blood glucose levels change
after eating carbohydrates
• consuming foods with a low Glycemic Index is ideal
• Some healthy examples whole wheat pastas, cereal, beans, oatmeal
FATS
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Fats are an essential part of a well balanced diet. Fat-soluble vitamins, such as
Vitamin K, cannot be absorbed without fat in your. Fat also supplies the body with
energy.
• It contains more energy than any other nutrient (9 calories per gram).
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There are different types of fat, including saturated fats and unsaturated fats.
Saturated fats are normally solid at room temperature, while unsaturated fats are
liquid.
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Should be less than 30% of the calories in your diet but no less than 20%
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Some examples of fats to add into your diet
• Olive oil
• Nuts and seeds
• Avocados
PROTEIN
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Protein starts reactions within the body, including metabolism, and gene growth &
repair
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There are 20 amino acids used to build proteins. Proteins that do not have all 20
amino acids are called incomplete proteins. Protein sources containing all 20
amino acids are referred to as complete proteins.
• choosing complete protein sources will ensure you are getting all of the amino
acids that your body needs.
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What are some good protein sources?
• Dairy products
• Eggs
• Red meat
• Chicken
• Fish
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Eat what you enjoy!
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Be creative
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Switch things up!
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Try new sources!
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If it is processed don’t eat it
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Do not restrict all foods “everything in
moderation”
EXERCISE
What is exercise?
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Any activity requiring physical effort, carried out especially to sustain or improve
health and fitness.
What types of exercise are there?
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Aerobic
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Anaerobic
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Flexibility
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Stability
We as human beings are meant to move and are built to be active.
SO GET OUT THERE AND EXERCISE
WHY WE SHOULD EXERCISE
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Controls weight
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Combats health conditions and diseases
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Improves mood
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Boosts energy
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Promotes sleep
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Promotes longevity
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Relieves stress
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Better sex
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Improves posture
And the list goes on….
WHY MOST PEOPLE DON’T EXERCISE
1. They really hate to exercise
2. Do too much too soon
3. They claim they cannot “find the time”
4. The belief is that the workouts must be intense
5. Gave up because they didn’t see immediate changes in their body
6. Don’t know HOW to exercise
7. Have trouble committing to a routine or a regimen
8. Daily “life” leaves you unmotivated
WHO SHOULD EXERCISE?
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EVERYONE should exercise no matter their fitness goals are WHY
• Humans are built to be active
• It helps promote overall health and longevity
• It enhances mood
• Reduces health care costs
• Helps your body produce more energy
• It helps you sleep better at night
• Optimize fat burning
These are just to name a few. The list goes on…..
TYPES OF EXERCISE
Endurance: also known as aerobic activities increase your breathing and heart rate. They
keep your heart, lungs, and circulatory system healthy and improve your overall
fitness. Building endurance helps you carry out with everyday activities
Some examples: walking, chores, dancing
Strength: Strength, exercises make your muscles stronger and larger at times. This will
help do things such as carrying groceries, picking up boxes, and many other everyday
activities.
Examples: Liftng weights, bodyweight exercises, resistance bands
Balance :help prevent falls, a common problem in older adults. Many lower-body strength
exercises also will improve your balance.
Examples: Standing on one foot
Flexibility: stretch your muscles and can help your body stay limber. Being flexible gives
you more freedom of movement for other exercises as well as for your everyday
activities.
Examples: Yoga
WEIGHT TRAINING
The sport or activity of lifting barbells or other heavy weights
So why should you weight lift……..
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You will lose more fat (studies have proven this to be true)
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You will burn more calories
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Enhances overall mood by releasing “feel good endorphines”
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Develops stronger bones
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Increases heart health and longevity when done correctly
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Makes everyday activity easier
PS: Weight lifting does not have to be performed at very heavy loads to receive the
benefits of weight training.
CARDIOVASCULAR TRAINING
Cardio simply put is any exercise that raises your heart rate so this could mean a
walk, jog, sprint, going up flights of stairs even weight training can become a part of
cardiovascular training.
• Recommended to have around 150 minutes a week of cardiovascular training
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It helps burn calories and fat
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Increases lung capacity
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Makes your heart more efficient
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Enhances mood
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Improves sleep
CHANGING DAILY ROUTINES
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You should realistically change your workout or training routines every 4-8 weeks
WHY?
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You may become bored of the same routine
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Your body becomes used to the same routine
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Your body requires new challenges/ stimulation
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Keeps you from hitting platues
WHAT EXERCISE IS RIGHT FOR ME?
The types of exercise you choose will depend on your goals. Peoples goals and
interests vary from person to person.
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Always choose the forms of exercise you enjoy
Pick the right regimen for your goals
• Building and toning: Weight Training/ Cardiovascular training
• Improve cardiovascular health: Cardiovascular Training
• Balance and overall health: Flexibility and Stability Training (Ex Yoga)
• Performance enhancement: Weight, Cardiovascular, Flexibility, and Stability
training
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Choose the exercises you like
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Change up your routines monthly
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Bring a friend or two
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Start off slow especially if you don’t
enjoy working out
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Set goals for yourself short term,
intermediate, and long term to keep
yourself motivated