SHELTON STATE COMMUNITY COLLEGE
WELLNESS PROGRAM
“SUPERFOODS” that slow down the aging process as it relates to disease
Studies have shown that as we age we become more susceptible to disease. Experts have looked into
many of the world’s healthiest diets, and dietary patterns where these diseases are at the lowest, and
what they noticed is that their diet is high in what they call the “superfoods”.
Dr. Steven Pratt believes that “one really good diet” should be founded on these “superfoods” to
gain the benefits.
SUPERFOODS:
Beans(Legumes)
Blueberries
Broccoli
Oats
Oranges
Pumpkin
Salmon (Atlantic)
Soy
Spinach
Tea (green or black)
Tomatoes
Turkey
Walnuts
Yogurt (with active cultures)
You will improve your quality of life as you age by incorporating these foods into your diet along
with an exercise program.
Always consult your physician before starting an exercise program and making dietary changes.
Text Books that discuss these foods:
SuperFoods RX: Fourteen Foods that will change your life, by Steven Pratt, MD
Stop the Aging Now, by Jean Carper, Medical Journalist
DIETARY FIBER IN FOODS
BREAD & CRACKERS
AMOUNT
Graham cracker
Pumpernickel bread
Rye bread
Whole wheat bead
Whole wheat cracker
Whole wheat roll
CEREALS
All Bran, 100%
Bran Chex
Corn Bran
Corn Flakes
Grapenuts Flakes
Grapenuts
Oatmeal
Shredded Wheat
Wheaties
FRUIT
Apple
Apricot
Banana
Blackberries
Canteloupe
Cherries
Dates, dried
Figs, dried
Grapes, white
Grapefruit
Honeydew melon
Orange
Peach
Pear
Pineapple
Plum
Prunes, dried
Raisins
Strawberries
Tangerine
Watermelon
HIGH-FIBER SUPPLEMENT
FIBERMED
2 squares
¾ slice
1 slice
1 slice
6 crackers
¾ roll
WEIGHT
(grams)
14.2
24
25
25
19.8
21
FIBER
(grams)
1.4
1.4
.8
1.3
2.2
1.2
1/3 cup
½ cup
½ cup
¾ cup
2/3 cup
3 Tbsp.
¾ pkg.
1 biscuit
¾ cup
28
21
21
21
21
21
21
21
21
8.4
4.1
4.4
2.6
2.5
2.7
2.5
2.8
2.6
½ large
2
½ medium
¾ cup
1 cup
10 large
2
1 medium
10
½
1 cup
1 small
1 medium
½ medium
½
3 small
2
1 ½ tbsp.
1 cup
1 large
1 cup
83
72
54
108
160
68
18
20
50
87
170
78
100
82
78
85
15
14
143
101
160
2.0
1.4
1.5
6.7
1.6
1.1
1.6
3.7
0.5
0.8
1.5
1.6
2.3
2.0
0.8
1.8
2.4
1.0
3.1
2.0
1.4
2
35.4
10.0
MEAT, MILK, EGGS
Beef
Cheese
Chicken/Turkey
Cold cuts,frankfurters
Eggs
Fish
Ice Cream
Milk
Pork
Yogurt
RICE
Rice, brown (cooked)
Rice, white (cooked)
LEAF VEGETABLES
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Lettuce
Spinach, raw
Turnip Greens
ROOT VEGETABLES
Beets
Carrots
Potatoes, baked
Radishes
Sweet potatoes, baked
OTHER VEGETABLES
Beans, green
Beans, string
Cucumber
Eggplant
Lentils, cooked
Mushrooms
Onions
Tomatoes
Winter squash
Zucchini squash
AMOUNT
1 oz.
¾ oz.
1 oz.
1 oz.
3 large
2 oz.
1 oz.
1 cup
1 oz.
5 oz.
WEIGHT
(grams)
28
21
28
28
99
56
28
240
28
140
FIBER
(grams)
0
0
0
0
0
0
0
0
0
0
1/3 cup
1/3 cup
65
68
1.6
0.5
½ cup
½ cup
½ cup
½ cup
½ cup
1 cup
1 cup
½ cup
93
78
85
90
60
55
55
93
3.5
2.3
2.1
1.6
1.1
0.8
0.2
3.5
½ cup
½ cup
½ medium
½ cup
½ medium
85
78
75
58
75
2.1
2.4
1.9
1.3
2.1
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
1 small
½ cup
½ cup
64
55
70
100
100
35
58
100
120
65
2.1
1.9
1.1
2.5
3.7
0.9
1.2
1.5
3.5
2.0
POSITIVE EFFECTS OF EXERCISE
IN COPING WITH STRESS
1.
Extended exercise requires concentration so it breaks your present distressed mental
concentration cycle.
2.
Aerobic exercise develops cardiopulmonary efficiency and increases the amount of
oxygen in the body which is normally lowered during stressful situations.
3.
Extended, sustained exercise is the best and most simple technique known to provide a
natural channel for the elimination of all pent-up energy.
4.
Your body will become more attractive. Your muscles will firm up and you will lose
weight. This will increase your pride, self-esteem, and self-satisfaction.
5.
Exercise provides you with new goals and objectives. Whether you are a runner, tennis
player, bicycle rider, swimmer, walker, or racquetball player, you will soon find that you
want to do better. You want to improve.
6.
Exercise causes muscular fatigue and promotes sleep. One of the complications of
distress is insomnia.
Whitmer’s Guide to Total Wellness,
1982, William Whitmer, pp. 83-85.
Shelton State Community College
Dr. Murphy's Chair Routine
•
Warm up
• Sitting at the edge of the chair abdominals are held in tight
• Shoulder Stretch, bring arm across the chest and opposite hand push elbow
across chest.
• Shoulder Shrugs bring shoulders up and then bring them down.
• Hamstring Stretch and Calf Stretch, extend one leg out with toes pulled toward
you, then lean forward.
Weight Lifting Routine:
use one to five pound hand held weights depending on ability
•
Upper Body
• Shoulder Shrugs with weights lift up, then down slowly
• Bicep Curls with weight, elbows at waist, then curl weight up to shoulder, then
down
• Tricep Extensions, lean forward, elbow up, extend weights back then bring
forward
• Chest Press sit straight, push weights forward from the chest then pull back to
chest
• Pec Deck, bring hands up, elbows at a 90 degree angle, then bring elbows in
front of chest then back to original position.
• Chair Dip, working triceps legs bent, hands on the back of chair, drop down then
push up.
•
Lower Body
• Leg Strengthening, dorsi flexion of the ankle, (pulling toes toward you), then lift
the leg straight up, and hold the position for five seconds, then bring down and
repeat, 5 to 20 leg lifts, depending on ability.
• Heel Raises (lifting heels and transferring weight to the balls of the foot), 10 to
20 lifts depending on a ability
• Stand by the chair, keeping it in front of you, then lift leg backwards, to work
hamstrings, 10 to 20 lifts depending on ability
• Stand by the chair keeping it in front of you, then lift leg sidewards and then
bring back to the midline of the body, 10 to 20 lifts depending on ability.
•
Recommendations:
• Upper Body: 10 to 12 repetitions per set, 3 to 5 sets
• Lower Body: 5 to 20 repetitions per set, 3 to 5 sets
• Cardio: 3 days a week walk for twenty five minutes. After 6 weeks increase
your walk time to 45 minutes, 3 to 5 days a week on the days you feel like
increasing the time.
Cool Down:• The stretches performed in the warm-up, are the same as in the cool-
down they are just held longer, anywhere from 5 to 30 seconds. The reason for the
difference, is that the blood flow is in the muscles after the workout and the
stretch can be held longer without increasing the risk of injury.
Focus on the Exhale, a great Relaxation Technique
From the Wellness Center of SSCC
In the yoga practice of breath and control, the exhale has a
special function. While the inhale is stimulating… the exhale is
relaxing.
While the inhale is about brining energy into the body… the
exhale is about releasing stress toxins, and pain.
Because of this you can use conscious breathing as a break in
your day.
By focusing on your exhale you can let go of the past and come
into the present with a renewed commitment.
Steps to take for relaxation in a chair.
• Sit up in your chair with your feet on the floor and
a long spine
• Close your eyes and focus on your breath, inhale
through the nose, feeling your spine get longer and
taller.
• Then exhale through your mouth with a deep sigh.
• As you exhale, visualize the moments of your day
moving away from you.
Perform this relaxation techniques any time of day that you feel you need to unwind
and relax. This breathing technique relaxes the body and mind with a profound
effect on your emotional and physical health.
Nutritional Information
for
MILADY’S ENERGY DRINK
This delicious drink is an excellent energy or breakfast drink. Try it for a nice change. It is low in fat and cholesterol yet it is packed
with nutrients. The drink contains the fat soluble vitamins A, D and E. It also contains all of the water soluble vitamins: B1, B2, B3,
B6, B12, C, Folacin, pantothenic acid and Biotin. The following minerals are also present: calcium, potassium, magnesium, sulfur,
zinc, selenium, and sodium. This drink makes two large servings.
1/4 cup of low-fat yogurt
1/2 cup of cranberry juice
1/4 cup vanilla soy milk
1 banana
1/2 cup of strawberries
1/4cup of blueberries
2 tbs oatmeal
5 whole walnuts
TOTAL
Calories Carbohydrates(gm) Proteins(gm) Fat(gm) Cholesterol(mg) Sodium(mg)
31
3
2
1
1
62
60
15
0
0
0
5
30
3
1
½
0
1
100
15
1
0
0
1
30
9
trace
0
0
0
20
8
trace
0
0
0
52
13
0
0
0
2
100
2
5
8
0
2
423
Calories
68
gm
9
gm
9.5
gm
1
mg
DIRECTION: Add all of the ingredients to a blender and mix until desired consistency is attained.
Alternative:
Substitute: Kefir for yogurt and soy milk which will still provide potent pro biotics in helping to boost immune system
Smoothie drink that will build up the immune system this make 3 to 4 drinks depending on the serving size
73
mg