Maintaining a Healthy Lifestyle

A college education is an investment

in your future. Plan to live a long
and healthy life to enjoy your
investment.
 In the 21st Century, it is predicted
that you could live to be 100 years
old.
Plan your life as if you will live to be
100 years old and healthy.
 Keys to Good Health
• Nutrition
• Exercise
• Avoid Addictions to Smoking, Alcohol and
Drugs
• Protect Yourself from Disease
• Get Enough Sleep
• Manage Stress
Nutrition: You Are What You Eat
Aim for a Healthy Weight
What is the best way to maintain a
healthy weight?
Maintain a healthy weight through:
• Healthy eating
• Exercise
Calculate Your Body Mass Index (BMI)
• A common method of evaluating your weight
• BMI= 705 X Body Weight Divided By (Height X
Height)
 BMI
• Less than 18.5 • Under weight
• 18.5-24.9
• Normal weight
• 25-29.9
• Overweight
• 30 and above
• Obese
Be Physically Active
Each Day
 Adults Need 30-60 Minutes of
Moderate Activity Each Day
• Moderate activity is one that requires as much
energy as walking 2 miles in 30 minutes
Newer recommendations are for an
hour of exercise each day!
Nutrition Test
 What would you feed
a 6 year old for
breakfast before
you send him or
her to school?

Write your answer on a separate

sheet of paper.
Let’s hear some examples
 Nutrition Test, Part II

What did you have for breakfast

this morning? Write this on a sheet
of paper.
 Nutrition Test: Part III

How many teaspoons of sugar are in

a can of soda?
There are 9 teaspoons of sugar in a
can of soda!
 Nutritional Guidelines
My Pyramid 2005 My Plate 2011
 New Guidelines for 2011
www.choosemyplate.gov
• Half of the plate should be
covered with vegetables
and fruit.
• One fourth should be whole
grains
• One fourth should be
protein
• Include dairy products
 Food amounts based on:
• Age
• Gender
• Level of physical activity
 Fruits
• One to two cups recommended daily. A
cup is equal to:
• 1 small apple
• 1 large banana
• 1 large orange
• 1 cup of 100% juice
 Vegetables
• One to 2 and a half cups recommended
daily. A cup is equal to:
– 2 cups of raw leafy vegetables
– 1 cup of raw or cooked vegetables
– 1 large ear of corn
– 1 medium potato
 Bread, Cereal, Rice and Pasta
• 3 or more ounces recommended daily. An
ounce is:
– 1 slice of bread
– 1 cup of cereal
– One half cup of cooked
rice, cereal or pasta
Protein: Meat, Poultry, Fish, Dry Beans,
Eggs, Nuts
• 2-6 ounces recommended daily
– One quarter cup of cooked dry beans
– One egg
– 1 tablespoons peanut
butter
– One half ounce of nuts
 Dairy: Milk, Yogurt and Cheese
• 2-3 cups recommended daily. One cup is
equal to:
– 1 and one half ounces of cheddar cheese
– 2 cups cottage
cheese
– 1 8 oz. container
of yogurt
 Oils
• Use liquid oils, not solid fats
• 3-7 teaspoons recommended per day
– Cooking oil
– Salad dressing
– Margarine
– Mayonnaise
 Discretionary or Empty Calories
• Range from 100-300 calories for most people
– Eat more of essential foods
– Eat fewer foods with high fat or sugar content
(cookies, cakes, ice cream, candies, hot dogs,
hamburgers, fried foods)
 Suggestions for Healthy Food Choices
• Three fourths of the dinner plate should be
covered with fruits, vegetables, whole grains
and beans
• Eat a variety of grains daily, especially whole
grains
• Limit solid fats such as butter, margarine and
lard
 Suggestions for Healthy Food Choices
• Moderate your intake of sugar
• Choose and prepare foods with less salt
 Group Exercise:
Ollie American’s Diet

Assignment:
How Healthy is Your Diet
 Hints for Ollie’s Diet
• A large pizza has 16 ounces of cheese
( equivalent to about 11 cups of milk)
• A large slice of pizza is equal to 2 slices of
bread
• A hamburger bun is 2 slices of bread
• A hamburger patty is about 4oz.
Ollie is allowed 100-300 discretionary
calories. How many did he eat?
 Many of Ollie’s foods are high in
calories
• 12 oz. Soda or beer = 150 calories
• Small bag of chips (1.5 oz) = 230 calories
• Small candy bars = 300 calories each
• A large pepperoni pizza = 1400 calories
• A large hamburger = 500 calories
• A large order of fries = 450 calories
 Avoid Addictions

• Smoking
• Alcohol
• Drugs
Smoking is the leading cause of
preventable death in the United
States
About 430,000 Americans die each
year from smoking related illnesses.
Imagine 4 jumbo jets each carrying
400 persons crashing each day. This
is how many people die each year
from smoking related illnesses.
Smoking Is Related to Many Illnesses:

• Respiratory System • Damages Developing

• Heart and Circulatory Fetus
System • Facial Wrinkling
• Strokes
• Eyes and Vision
• Cancer
• Osteoporosis
 Increase Your Life by 10 Years:

• Refrain from smoking.

• Maintain a healthy diet.
• Exercise regularly.
Smoking is promoted to make
money for the tobacco
companies.
Smoking has always
played a leading role
in movies and TV shows.
Film stars John Wayne,
Robert Mitchum, Humphrey
Bogart and Yul Brynner
all died from lung cancer.
Be Careful with Alcohol
 Responsible Drinking
• Abuse of alcohol is the number one health
problem facing college students today
• The leading cause of death among college
students is alcohol related car accidents
 Some Problems
• Excessive drinking is a factor in poor college
performance and high drop out rates.
• Heavy drinking causes brain damage and
interferes with memory.
 Women are at greater risk
• Women have a higher concentration of
alcohol after drinking the same amount as
men.
• There is greater damage to the heart and
brain.
• There is a greater risk of breast cancer.
• There is a greater chance of being the victim
of violent crime.
Binge drinking is having too much
alcohol in too little time.

• Men who drink 5 or more drinks in a row

• Women who drink 4 or more drinks in a
row
• Two out of five college students are binge
drinkers
 Binge drinkers are more likely to:
• Be hurt or injured
• Drive a car after drinking
• Get in trouble with police
• Engage in unprotected sex
• Damage property
• Fall behind in school work
• Miss class
 Moderate Drinking
• One drink per day for women
• Two drinks per day for men
Blood Alcohol Concentration (BAC)
• Legal BAC is .08
• How many drinks is .08?
 BAC
• Most people reach .05 BAC with one or two
drinks.
• How much is one drink?
 One Drink Is:

• One l2 ounce can of beer

• One 4 ounce glass of wine
• 1.5 ounces of distilled spirits (whiskey,
vodka, rum)
 BAC
• .08 driving under the influence
• .2 a person passes out
• .3 a person lapses into a coma
• .4 death is likely from alcohol
poisoning
 Factors Affecting BAC
• How rapidly you drink
• Type of drink
• Temperature of drink
• Food
• Size and gender
• Age
• Ethnicity
• Other drugs
Symptoms of Alcoholism
Drinking more than intended
Persistent desire to drink
Unsuccessful attempts to quit
Absenteeism
Decreased performance at work or
school
 Get Help

• Family doctor
• College Health Office
• See the Health Section of the College
Success Web Site for related links to
Alcoholics Anonymous and other
suggestions for help
 Be Careful with Other
Drugs Too

• Taking drugs interferes with concentration

and memory.
• Taking drugs interferes with accomplishing
your goals and dreams.
 Is it worth it? Ask yourself these
questions:

• Are the benefits greater than the

problems?
• Will I experience more pleasure than pain?
• Will the drug do more harm than good?
 Let’s Stop for a Game

Directions: Walk around the room

and have 3 students write their
names on your card. I can write my
name on your card too.
Protect Yourself from
AIDS and Other STD’s
 What is AIDS?
• It is the acquired imunodeficiency syndrome.
• It is the disease you get when HIV destroys the
immune system.
• There is no cure.
 How is AIDS acquired?
• Sex without a condom
• Sharing a needle or syringe to inject drugs
• Blood transfusions (small risk)
• Mothers can pass on the virus to their babies
 Limit Your Risk
• Use a latex condom
• Do not share needles
• Reduce or eliminate risky behaviors
 Testing for HIV
• Contact your College Health Center or local
Health Clinic
 Other Sexually Transmitted Diseases
(STD’s)
• Clamydia
• Gonorrhea
• Syphilis
• Genital Herpes
• Human Papillomavirus
• Hepatitis B
• Trichomoniasis
• Bacterial Vaginosis
 STD’s can cause
• Cancer
• Impaired fertility
• Premature birth
• Infant fatality
• Disability
STD’S Affect one out of Every 6 Adults
 Get Enough Sleep

• It is important for learning and brain

function
• It is important for good health
 Lack of Sleep Causes
• Difficulties with memory and learning
• Increased irritability
• Accidents
• Illness
• Lack of energy
• Stress
So, Stay Up Late And
Be Tired
 Sick

The immune system does not work

as well.
Depressed and Irritable
Risk an Accident
 Lack of sleep causes
• Weight gain
• Rapid aging
 Lack of sleep causes
hallucinations. During
the Gulf War, soldiers
put coins in tree branches
thinking they were soda machines or
phone booths.

After 24 hours of simulated combat,

artillery teams lost track of where they
were and what they were firing at.
During the Gulf War, sleep deprived
soldiers fired on their own buddy's
tanks.
Mental performance degrades by
25% in every 24-hour sleepless period.
Staying up late and cramming for a
test is probably not a good idea!
Keys to Success:
Live to be 100
How to live to be 100 years old
 Life Expectancy

A male baby born today can

expect to live 76.4 years;
a baby girl, 83.25 years.

At 35 years of age, a person’s

life expectancy rises to 78.96
for males and 89.78 for
females.
At age 122,
Jeanne Calment
was the oldest
person in the world.
 Jeanne Calment, 122
• Took up fencing at age 85
• Rode a bike at age 100
• Released a RAP CD at age 121
• Spirited and mentally sharp
• Famous for funny saying such as, “I’ve never
had but one wrinkle, and I’m sitting on it.”
 Group Activity
Brainstorm ways to live to be
100 years old. Write your 5
best ideas on the board.
 Ways to Live to Be 100
• If you smoke, make quitting your top
priority
• Reduce fats and cholesterol
• Do aerobic exercise 3 to 5 times a week
• Emphasize fruits and vegetables in the diet
 Ways to Live to be 100

• Get cancer screening

• Never go on a fad diet
• Eat less meat
• Get enough sleep
• Relax
• Be an optimist
 Making Positive Changes in Your Life
• Precontemplation-denial or blame it on someone
else
• Contemplation-thinking seriously about taking action
• Preparation-making a strategy for change
• Action- just do it
• Maintenance-keep doing it
• Termination-no more temptations
 Exercise:
Write 3 Intention Statement About
Your Health

I intend to. . .
Share your ideas
Stress and Relaxation
Is the removal of all stress helpful?
Stress can be motivation
 Two Kinds of Stress
• Distress

• Eustress

BY DR. HANS SELYE

Distress
What are some examples of distress?
 Rate the Stress
• Low • Tests
• Medium • Money and bills
• High • Children
• Work
• Traffic
• Telephone
What is stress for one person is not
necessarily stress for another
Where is the stress?
Could it be in your head? It is how
we look at the situation.
If you think your life is disconnected,
Your thinking may be misdirected
For living, you see,
Is as it should be
It’s just not what you expected.

BY OLIVER, A RATIONAL
PSYCHIATRIST
The Physiology of Stress
What are the symptoms of stress?
 Stress Symptoms
• Insomnia
• Muscle tension
• Digestive problems
• Raised blood pressure
• Cold hands
• Health problems
The Story of the Cave Man and the
Saber-toothed Tiger
 Picture this scene a million years
ago. You come out of of your cave.
The sun is up and the birds are
chirping. Your heart rate is normal.
All of a sudden you hear a twig snap.
Off to your right you see a large
saber-toothed tiger. You have two
options. What are they?
Fight
Or flight
To fight that tiger or run away fast,
the body prepares by releasing
stress hormones
• Cortisol increases blood sugar and speeds
metabolism
• Epinephrine supplies extra glucose
• Norepinephrine speeds up your heart rate
and raises your blood pressure
Why is stress a problem?
There is no longer a tiger to kill or run
away from!
And we are left with all the stress
hormones
Fight or flight is not an appropriate
response to today’s problems
Stress interferes with learning and
study
 3 Ways to Deal with Stress
• Exercise uses up the stress hormones
• Stress reducing thoughts
• Physical relaxation
Exercise
Remember what the cave man did
when threatened?
He or she MOVED!
Moving burns the stress hormones
Make exercise such as a brisk walk
for 30 minutes, a part of your daily
routine.
Find some activity that you like.
Stress Reducing Thoughts
 ABC’S of Emotions
• Fact or event
• Self statement
• Emotion or feeling
Here is an example from the text:

Traffic

What are the ABC’S?

 Stress Reducing Thoughts

• Keep cool
• It’s not the end of the world
• Relax
• I don’t have to be perfect
• Life’s like that
• Life’s too short to be miserable
 Exercise:
Write at least 3 stress reducing
thoughts on the 3 x 5 card.

1.
2.
3.
 Group Activity:
Stress-Reducing Thoughts
Physical Relaxation
 Elements of Physical Relaxation

• Breathing
• Tensing and Relaxing Muscles
• Visual Imagery
• Positive Suggestions
• Music
 Breathing
• Take a few deep breaths
• Focus on your breathing
 Tensing and Relaxing Muscles

• Let’s try it
 Use Visual Imagery
• Imagine your favorite place
– Beach
– Mountains
– Lake
– Desert
IMAGINE YOURSELF AT THE BEACH
OR IN THE MOUNTAINS
OR YOUR FAVORITE PLACE
Use Positive Suggestions
 Music

• Use a beat slower than your heart rate

Relaxation Exercise
 Let’s Review.
Do these things at home on your
own:
• Music
• Breathing
• Tensing and relaxing muscles
• Imagery
• Positive suggestion
 Make it a Habit
• Exercise
• Stress reducing thoughts
• Physical relaxation
 Stress Management Checklist
• Manage your time and organize your things
• Don’t spread yourself too thin
• Learn to say “no”
• Cultivate friends
• Participate in an extracurricular activity
• Do something fun every day
 Stress Management Checklist
• Exercise regularly
• Eat sensibly
• Get enough sleep
• Learn to relax
 Take Action to Reduce Stress
• Concentrate your efforts on doing something
about the problem.
• Seek information on how to solve your
problem.
• Make a plan of action.
• Make it a priority to solve the problem.
• Do what needs to be done, one step at a time.
Write 3 intention statements about
relaxation:
I Intend to . . . .
1.
2.
3.

Complete: What is Your Stress Index?

 EXAMPLE DIALOGUE
• Dany : Do you have dinner at home?
• Sisca : Yes I do, what about you?
• Dany : I often have a dinner at fast food restaurant
after work.
• Sisca : Really? Why fast food?
• Dany : Yes, because I can’t wait and hearing my
stomach roaring anymore. And I think two large
Cheese burgers, French fries and also Coke is so
delicious after work.
• Sisca : Do you ever know that foods contain high
calories, fats, and sugar, but are really low in
nutritional value? The foods are also high in salt. If
you really love eating these foods, they will lead you
to a risk of high blood pressure.
 EXAMPLE DIALOGUE
Ane : How about your last vacation Ross?
Ross : I and my family went to Singapore!
Michel : Really? It’s definitely a very interesting experience right?
John : Ruby’s vacation was to the USA.
Ruby : Do not be too proud of my vacation John. I will be considered as an arrogant.
Ross : So where did you last holidays John?
John : I did not go anywhere.
Jane : Hhuu I thought you went with Rubby to USA.
Michel : It certainly would not be possible!
Ruby : Hey, do not tempt John too much.
Jane : Anyway the vacation time is almost coming. We have to plan where we’re going to go.
Michel : How about taking a holiday together?
Ruby : It’s a very good idea. I agree with Michel.
John : I strongly agree. We never spend holiday together? So this is the right time!
Ross : I’m sorry. I cannot go this time.
Jane : What.. Why is that so?
Ross : I was invited by my father to visit grandma. But this is just a plan, if it is canceled I will go with
you.
Michel : We hope that we can hear a good news from you.
John : So where we’ll go?
Jane : How about going to Bandung? We can see Tangkuban Perahu Mountain and visit the Trans Studio.
Ruby : That is a great idea! I agree with you!
John : If Ruby agree, I also agree with that decision.
Michel : So do I.
Jane : So we have decided that we will go to Bandung!
Ross : Shhh teacher has come. Be Quiet!
Good Health to You!