Taking Care of Yourself!
Presented By:
Tracy Lester
Wellness Council of Arizona
Taking Care of Yourself
Improve Nutritional Intake
Increase Physical Activity
Sleep Well
Reduce Stress
Take Care of Yourself
NUTRITION TIPS
#5: EAT MORE OFTEN
EAT BREAKFAST!!!
Eat smaller meals
– 5 - 8 times a day
– Every 2 - 3 hours
Combine complex carbohydrates with
protein or a good fat source
#4: MORE FRUITS & VEGGIES
5 – 9 Servings Every Day!
2 – 3 Raw Servings a Day
– Enzymes help convert food to usable energy
#3: DECREASE LIQUID CALORIES
Drink Plenty of Water
70% of our body weight is water
92% of our bodily processes
Water retention with dehydration
Mistake thirst for hunger
#2 – Be Careful When Dining Out
Be Prepared
“Eat this, Not that”
– www.eatthisnotthatbook.com
Healthy Tips
– Dining out & Fast Food
Dining Out & Fast Food
Check websites for menus & nutrition info
DO NOT leave the house hungry
Make healthy choice & put menu down
Order first
Dining Out & Fast Food
Ask for whole grain options
Ask to prepare without butter, oil, cream
Consider a la carte
Substitute with veggies
Avoid fried, breaded, & dips
Avoid mayo, tartar sauce, cream sauce
Order dressings & sauces on the side
Dining Out & Fast Food
Split with someone
Get a box!
Lowest calorie item first
You don’t have to eat everything
Slow down!
Half way – “Am I Still Hungry”
Don’t Pick
#1: DECREASE PORTIONS
Use a smaller plate
Divide your plate
– ½ - Veggies
– ¼ - Protein
– ¼ - Complex Carbohydrate
Do not go back for seconds
20 minute rule
Portion Distortion!
Food Portions have changed
A LOT in the past 20 years…
Portion Control
Value Meals
Super Size
Kids Meal
Share with someone
Portion Sizes
“From Wallet To Waistline: The Hidden
Costs of Super Sizing”
– National Alliance for Nutrition & Activity (NANA)
– Coalition of over 225 national, state, & local org.
Wallet to Waistline
Quarter Pounder with Cheese
No Value Meal
– Small fries
– Small coke
– 8 cents more
– 890 calories
Large Value Meal
– Large fries
– Large coke
– 8 cents less
– 1380 calories
1950’s at McDonald’s
Burger, Fries, Coke
= 590 calories
Today, Super Sized meal
= 1000 MORE
Wallet to Waistline
Minibon to Classic Cinnabon
– 24% cost increase
– 143% more calories
– 75% daily saturated fat
Calories
Fat
Minibon
300
11 g
Cinnabon
730
24 g
Wallet to Waistline
7 Eleven’s Gulp to Double Gulp
– 42% cost increase (37 cents)
– 320% more calories (550 calories)
Size
Sugar
Calories
Gulp 20 oz
18t, 72g
250
Big Gulp 32 oz
29t, 116g
400
Super Big Gulp 44 oz
40t, 160g
550
Double Gulp 64 oz
59t, 236g
800
How many calories are in
today’s Coffee?
45 Calories
??? Calories
Mocha with steamed
whole milk and syrup
8 ounces
100 calories
350 calories
450 calories
That’s 305 MORE calories
than 20 years ago!
Now how long you will have to walk to
burn these extra 305 calories…
2 hours 15 minutes
1 hour 20 minutes
35 minutes
How many calories are in
today’s Pizza?
500 Calories
1200 calories
??? Calories
850 calories
1000 calories
That’s 350 MORE calories
than 20 years ago!

How long you will have to play golf
(walking & carrying clubs) to burn the extra
350 calories?
30 minutes
1 hour
1 hour 30 minutes
How many calories are in a
tub of popcorn?
270 Calories
??? Calories
5 cups
520 calories
820 calories
630 calories
That’s 360 MORE calories
than 20 years ago!

How long you will have to do water
aerobics in order to burn these extra 360
calories?
2 hours
30 minutes
1 hour 15 minutes
Take Care of Yourself
MOVE MORE TIPS!
Physical Activity
The single most significant factor
contributing to your health!
Increase Activities of Daily Living
Exercise!
#3 – WEAR A PEDOMETER
10,000 steps a day
Find your weekly average
Try to increase each week by at least 3500
steps or 500 steps each day
#2: INCREASE DAILY ACTIVITY
#1 – Build Your Own Fitness Plan
Cardiovascular Conditioning
Muscular Strength
Muscular Endurance
Muscle Flexibility & Joint Mobility
Body Composition
Create Your Plan
Goals
Resources
Approach
Logistics
Program
FITT Formula
Frequency
Intensity
Time
Type
Aerobic Frequency
3 – 5 days/wk
– 6 – 7 days/wk for weight loss
Begin with 3x/wk
– no more than 2 days between sessions
Work up to 5 – 6x/wk
Allow 1 – 2 days/wk off
Aerobic Intensity
60 – 85% maximum heart rate
Target Heart Rate
RPE Scale
Talk Test
Aerobic Time
20 – 60 minutes/session
Maintain THR for 20-30 min
–5 min warm up
–20 – 50 min THR
–5 min cool down
Start program slowly
Aerobic Type
Any activity that allows you to
maintain your THR for 20 – 30 min
What is the Best Exercise?
Choose something you enjoy
Cross Training
Resistance Benefits
Increased Muscle Mass
–Muscle burns 50% more calories
than fat
Muscle burns 50 calories/lb
Fat burns 1 – 3 calories/lb
Firmer, trimmer body
Resistance Frequency
2 – 3 nonconsecutive days for
each muscle group
1 day/wk may be enough to
maintain strength, but will not
build muscle
Resistance Intensity
Heaviest weight that allows you to
perform each set to volitional
fatigue with GOOD FORM
Last repetition, the muscle(s)
should feel exhausted
Resistance Time
Minimum of 8 – 10 exercises
Choose 1 – 3 or more sets
Choose 3 – 20 repetitions
–8 – 10 reps for strength
–12 – 15 reps for endurance
Rest 30 – 90 seconds
Resistance Type
Free weights
Machines – ex. Nautilus
Calisthenics – ex. Body weight
Resistance bands
Stretching
Frequency
– All the major muscle groups daily
Intensity
– Hold each stretch comfortably
– No Bouncing
Time
– 10 – 30 seconds
– 10 – 15 min/day
A total fitness plan can increase
the NUMBER & QUALITY of
the years ahead of you!
Taking Care of
Yourself
SLEEPING BETTER!
Sleep Statistics
We spend 1/3 of our lives asleep
We sleep 1.5 hours less than our
grandparents
65% of Americans lose sleep due to stress
32% of Americans lose sleep at least 1
night a week
How Important is Sleep?
“Healthy sleep has been empirically
proven to be the single most important
determinant in predicting longevity.”
- Dr. William Dement
Desert Leaf, May 2007
- More important than diet, exercise, heredity
How Much Sleep Do I Need?
7 – 9 hours/night
Sleep debt
Quality not quantity
Edison slept 4 hours a night
Einstein needed about 11
Sleep Deprivation
Obesity
High blood pressure
Negative mood & behavior
Decrease productivity
Safety issues
–Home, Job, Road
Common Sleep Disorders
Insomnia
Sleep Apnea
Narcolepsy
Restless Leg Syndrome
Sleep Walking
National Sleep Foundation, 2008
How to Obtain
Healthy Sleep
Sources: Better Sleep Council, National Sleep Foundation, University of Maryland
Medical Center, Helpguide, Mayo Clinic, Office of Dietary Supplements,
The Goodnight Sleep Kit, Deepak Chopra, MD
No More Sleepless Nights, Peter Hauri, PhD & Shirley Linde, PhD
Alpha Relaxation System, Dr. Jeffrey Thompson
The Pre-Sleep
Routine
Food & Beverages
Do not have caffeine after lunch
Do not have alcohol within 6 hours of bed
Do not have nicotine before bed
Do not go to bed hungry or full (2-3 hours)
Avoid heavy, spicy, or sugary foods 4-6 hours
before bed
Try light snack before bed (warm milk or
tryptophan)
Exercise
Exercise regularly
– 20 – 30 minutes everyday can help you sleep
Avoid tough exercise within 6 hours of bed
Mental Engagement
Avoid naps
Try to deal with things that make you worry
Only use your bed for sleep & sex
Establish a regular, relaxing bedtime routine
– Do not read anything job related
– Do not watch stimulating TV
– Do not expose yourself to bright light
Sleeping Environment
Temperature
Noise Control
Lighting
Sleeping Surface
Taking Care of Yourself
Nutrition
Physical Activity
Quality Sleep
Stress Reduction
QUESTIONS?