Maintaining
a Healthy Lifestyle
Chapter 12
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
Choose My Plate
www.choosemyplate.gov
• Half of the plate
should be covered
with vegetables and
fruit.
• One fourth should be
whole grains
• Less than one fourth
should be protein
• Include dairy products
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
• Heart and
Circulatory System
• Strokes
• Eyes and Vision
• Cancer
• Osteoporosis
• Damages
Developing Fetus
• Facial Wrinkling
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:
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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
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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
immunodeficiency syndrome.
• It is the disease you get when HIV
destroys the immune system.
• There is treatment, but 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)
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Clamydia
Gonorrhea
Syphilis
Genital Herpes
Human Papillomavirus
Hepatitis B
Trichomoniasis
Bacterial Vaginosis
STD’s can cause
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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
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
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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
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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
• Medium
• High
• Tests
• Money and
bills
• 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
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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 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
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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
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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:
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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
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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?
Good Health to You!