Transcript 2health

Healthy Outlook
Physical Fitness
And
Healthy Eating
Lydia
Your
Dedicated
Instructor
Advisor in
Lydia Kokline, CPT, CF
Certified Personal Trainer & Fitness Consultant
and
Health and Nutrition
Healthy Outlook
Health is very important! If you don’t
Lydia
Your
Dedicated
Instructor
Advisor in
have good health, there is not much you
can do !
 Stay focused
 Look after yourself
 Think positive
 Be aware and healthy (read the labels)
and
Health and Nutrition
Benefits of Cardio
Why?
 Increased
respiratory capacity
 Increased vigour
 Increased lean body mass & decreased
body fat
 Decreased depression
 Enhances physiological & functional
capacity allowing individuals to better
deal with regular stresses, and strains
Lydia
Your
Dedicated
Instructor
Advisor in
and
Health and Nutrition
Why Physical Fitness?
AFTER
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Positive Feeling
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Lydia
Your
Dedicated
Instructor
Advisor in
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Clothes are
comfortable and loose
Doing more active
things, because you
have the energy to use
Posture is up right,
and your overall
feeling is feeling
GREAT!
Coping with stress
much easier
and
Health and Nutrition
BEFORE
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Negative Feeling
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Clothes TOO tight
Can’t run a mile,
because the heart is
not used to it
Bent over posture,
sluggish, dragging
yourself
Stressed and
burdened
Why is the world
against me?
Why Physical Fitness? (con’t)
AFTER
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Positive feeling
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Lydia
Your
Dedicated
Instructor
Advisor in

I LOVE this world!
Blood gets cleaned
Your whole body feels
rejuvenated
You become more
organized
Your attitude on life
changes to a POSITIVE
ATTITUDE!
Fitness is where it’s at.
and
Health and Nutrition
BEFORE
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Negative feeling
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Still smoking
Deep depression
Hitting rock bottom
.............
Healthy Eating
What you put into your body - is exactly
what you get out of it.
Analogy: When you gas up your car with cheap gas,
your car runs rough, and may even stall on you, but if
you put high/good quality gas, your car will run
smoothly with no hiccups. The same rule applies to our
body, if you eat something that does not agree with you,
you will end up with indigestion, bowel discomforts,
nausea and maybe even food poisoning. So it is very
important to watch what you eat.
Lydia
Your
Dedicated
Instructor
Advisor in
and
Health and Nutrition
Nutritional Chart
Nutritional Graph
FAT = 15 - 20%
CARBOHYDRATE = 60 - 75%
PROTEIN = 10 - 15%
Lydia
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Dedicated
Instructor
Advisor in
70%
60%
50%
40%
30%
20%
10%
0%
FAT
CARBO
PROTEIN
and
Health and Nutrition
Nutritional Chart
FAT
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MONOunsaturated fats - the
best/safe fats (avocados, almonds,
hazelnuts, olive oil, pistachios, pecans,
and canola oil).
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POLYunsaturated fats 2nd best fat
- (pine nuts, sunflower seeds, cottonseed
oil, cod liver oil, corn oil, sesame oil,
primrose oil, flax oil, soy oil, and pecans).
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Lydia
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Dedicated
Instructor
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SATurated fat - Not the best fat
(lard, butter, milk/cream, coconut/
coconut oils, beef, chocolate, poultry
(mainly the skin), desserts, cheese,
processed cheeses, palm kernel oils, and
bacon/pork..
and
Health and Nutrition
Nutritional
Graph
20%
15%
10%
5%
0%
FAT
Nutritional Chart
CARBOHYDRATE
Complex
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Whole grains
Fruits
Vegetables
Whole wheat Pasta
Simple
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Lydia
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Dedicated
Instructor
Advisor in

Introduce
Reduce
Sweets (candy, sugars)
Imitation juices, pops
Puddings and Frozen
desserts
and
Health and Nutrition
Nutritional
Graph
80%
60%
40%
20%
0%
CARBO
Nutritional Chart
PROTEIN
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Lydia
Your
Dedicated
Instructor
Advisor in
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Tofu
Egg WHITES
Mixed beans
Fish
Poultry (white
meat)
Beef
Milk
Cheese
and
Health and Nutrition
I
N
T
R
O
D
U
C
E
Nutritional
Graph
20%
15%
10%
5%
0%
Use in
MODERATION
PROTEIN
Nutritional Chart
REVIEW
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Lydia

Your
Dedicated
Instructor
Advisor in
Increase consumption of whole grains,
vegetables, and fruits
Increase consumption of fish and poultry
(white meat and skinless)
Decrease consumption of red and fatty
meats (beef/hamburger, pork/ham/bacon)
Decrease consumption of foods high in fat
Decrease consumption of butter, egg yolks,
and other high cholesterol foods
Decrease consumption of sugar and
artificial sugary foods
Decrease consumption of salt and salty
foods
and
Health and Nutrition
Nutritional Graph
70%
60%
50%
40%
30%
20%
10%
0%
FAT
CARBO
PROTEIN
Our Body Composition
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WATER - accounts for 60% to
80% of body weight, and is the
single most abundant chemical
substance in the body.
PROTEIN - composes 10% to
30% of cell mass and is the basic
structural material of the body.
80%
60%
40%
20%
0%
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Lydia
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Dedicated
Instructor
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BLOOD - accounts for
approximately 8% of body
weight. Its average volume in
healthy adult males (5-6L) is
somewhat greater than in
healthy adult females (4-5L).
and
Health and Nutrition
WATER
PROTEIN
BLOOD
FAT
BONE
OXYGEN
CARBON
HYDROGEN
NITROGEN
Body
Our Body Composition
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FAT - constitutes 18% of an
average person’s body weight
(15% in men and 22% in women).
(con’t.)
80%
60%
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Lydia
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Dedicated
Instructor
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BONE - the skeleton, composed of
bones, cartilages, joints, and
ligaments, accounts for about 20%
of body mass (about 30 pounds
worth in a 160 pound person). We
have 206 bones.
OXYGEN - 65.0% body mass, a
major component of both organic
(carbon-containing) and inorganic
(non-carbon-containing)
molecules; as a gas, it is necessary
for the production of cellular
energy (ATP).
and
Health and Nutrition
40%
20%
0%
WATER
PROTEIN
BLOOD
FAT
BONE
OXYGEN
CARBON
HYDROGEN
NITROGEN
Body
Our Body Composition (con’t.)
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Lydia
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Dedicated
Instructor
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CARBON - 18.5% body mass - a
primary component of all organic
molecules, which include
carbohydrates, lipids (fats),
proteins, and nucleic acids
HYDROGEN - 9.5% body mass - a
component of all organic
molecules; as an ion (proton), it
influences the pH of body fluids
NITROGEN - 3.2% body mass - a
component of proteins and
nucleic acids (genetic material)
and
Health and Nutrition
80%
60%
40%
20%
0%
WATER
PROTEIN
BLOOD
FAT
BONE
OXYGEN
CARBON
HYDROGEN
NITROGEN
Body
Our Body Composition
The following are not on the chart
due to low percentage, but are
also important to know they are
part of our body mass.
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Lydia
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Dedicated
Instructor
Advisor in
Less than 3.9% of the following;
calcium, phosphorus, potassium,
sulfur, sodium, chlorine,
magnesium, iodine, iron.
Less than 0.01% of the following;
chromium, cobalt, copper,
fluorine, manganese,
molybdenum, selenium, silicon,
tin, vanadium, zinc.
and
Health and Nutrition
(con’t.)
80%
60%
40%
20%
0%
WATER
PROTEIN
BLOOD
FAT
BONE
OXYGEN
CARBON
HYDROGEN
NITROGEN
Body
Our Body Composition
REVIEW
80%
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It is important to have a
well balanced DAILY menu.
WATER - Drink 4 - 8 cups
of water per day.
Carbohydrates, for energy.
 Protein, for tissue repair.
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Lydia
Your
Dedicated
Instructor
Advisor in
Fat, for lubrication, and
overall joint smoothness.
and
Health and Nutrition
60%
40%
20%
0%
WATER
PROTEIN
BLOOD
FAT
BONE
OXYGEN
CARBON
HYDROGEN
NITROGEN
Body