Transcript PPT

By Mona J Casady
Chapter Seven
Maintaining Health and
Wellness
Chapter 7
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Company - All Rights Reserved
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This chapter focuses on how to:
• Reduce stress
• Plan a healthy diet
• Enhance your physical wellbeing
• Improve your sleep
• Grow in health and wellness
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Controlling Stress
The degree of emotional
stress you encounter
depends on how you
interpret or cope with the
source event or problem
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Controlling Stress (cont’d)
When stress is prolonged
within the body and not
released, the body’s defenses
break down and health is
impaired
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Controlling Stress (cont’d)
Chronic emotional stress
results in suppression of the
immune system and leads to
hormonal imbalances, which
increase the probability of
illness.
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Twelve Ways to Control
and Reduce Stress
1.
2.
3.
4.
5.
Exercising
Relaxing
Eating nutritious food
Taking vitamin supplements
Sharing concerns with close
friends
6. Practicing spiritual beliefs
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Twelve Ways to Control
and Reduce Stress (cont’d)
7. Avoiding procrastination
8. Meditating
9. Doing something fun
10. Saying “No” to extra requests
11. Maintaining a positive attitude
12. Giving and receiving affection
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Plan a Healthy Diet
• The key to healthy eating is choosing a
variety of foods in amounts that are
right for you. Each day your body
needs fiber, protein, carbohydrates,
vitamins, minerals, fats, and water to
function efficiently.
• Morning is the best time to eat the most.
The nutrients will nourish your brain,
and your exercise throughout the day
will burn the calories.
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Making Healthy Choices
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Chapter 7
Foods to Avoid
Cheese, ice cream
Sugar
Salt, pepper
Candy, chocolate
White flour, white bread
Colas, soft drinks
Potato chips, french
fries
Donuts, sweet rolls
Fried foods, bacon,
burgers
Processed meats
Processed cereals with
sugar
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Foods to Choose
Oatmeal, raisins
Chicken, turkey (white
meat)
Fish, seafood
Potatoes
Fresh, raw fruits
Fresh, raw vegetables
Whole grain breads
Whole grain cereals
Dried beans, brown rice
Fresh fruit juices
Olive oil, canola oil
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Tips for Healthy Eating
Eating out?
• Order the small size or reduced
portions.
• Eat half in the restaurant; take half
home.
• Divide yummy but unhealthy items
with dining partner.
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Tips for Healthy Eating
Buying groceries?
• Shop after having eaten a meal.
• Read labels carefully and compare
items.
• Buy items low or reduced in fat
and calories.
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Tips for Healthy Eating (cont’d)
Eating at home?
• Eat snacks from a plate - not out of a
bag.
• Put cooked ground beef in a strainer
and rinse with hot water; then add to
recipe.
• Drink a glass of water before each
meal.
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Which Sports Are Best for You?
Sport
Calories
Per Hour
Aerobic
Capacity
Cost
Running
Swimming
Cycling
700 – 900
500 – 600
400 – 650
High
High
High
Low
Low
Moderate
Walking
200 – 400
Racquetball 600 – 650
Moderate
Moderate
None
Moderate –
High
Tennis
300 – 450
Moderate
Moderate –
High
Golf
250-350
Low
High
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Importance of Adequate
Sleep
• Research on over 6,000 freshmen
within the last three years reveals that
students who average seven to eight
hours of sleep each night earn the
highest GPAs.
• Students who average five or fewer
hours of sleep each night have the
lowest GPAs.
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Achieving a Balance in Health
and Wellness
Is Your Wheel of Wellness Balanced?
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Social
Occupational
Spiritual
Physical
Intellectual
Emotional
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