Physical
Wellness
Presented by:
Julie Chobdee,MPH
Wellness Program Coordinator
Krystal Banta, Personal Trainer
Ken Stewart, Dr. PH(c), MPH,
Preventative Care Specialist
Mary Johnson, Health Care Facilitator
Today’s Agenda
The 7 Dimensions of Wellness
Physical Wellness
Healthy weight
Putting together healthy meals
Creating your exercise plan
Preventative care
Wellness resources and discounts – UCR
health plans
Goal setting worksheet
Healthy Weight
What’s the key to a healthy weight loss?
Calories in vs. Calories Out
The benefits of achieving and maintaining a healthy body weight
Assessing Your Risk
Body Mass Index (BMI) shows how body weight related to height.
Hip-to-waist ratio is calculated by dividing your waist measurement by your hip measurement.
Body fat percentage calculates how much of your total body weight is made up of fat.
Safe and effective weight loss – 1-2 lbs./week.
Establish short and long term goals
Permanent lifestyle change
Talk to your doctor
Food and activity journal
Healthy Breakfast
Most important meal of the day
Eating breakfast is associated with better weight control
Skipping breakfast = slower metabolic rate, blood sugar drops,
energy level drops, hunger increases…..
Result: Impulsive snacking, larger portions at lunch and dinner
Fuel and nourish your body with foods high in nutrients, vitamins,
and minerals
Improves concentration, performance, strength and endurance!
Putting a Healthy Breakfast Together
Whole Grain Cereals
Look for cereals that list
whole grain or bran as
their first ingredients and
contain at least 2 grams
of dietary fiber per
serving
Cheerios, Wheaties,
Raisin Bran, Bran
Flakes, Kashi Cereal,
Trader Joe’s O’s, Total
Choose foods from at
least 2 food groups
Protein takes longer to
digest and keeps you
feeling full longer
Sample Healthy Breakfast
Low fat/Non fat milk and
whole grain cereal
Oatmeal topped with raisins
and milk
Whole grain granola topped
with fruit and yogurt
Peanut Butter spread on
whole wheat toast or bagel
Whole wheat English Muffin
with low-fat cheese, lean
ham, slice of tomato
Whole grain breads and
bran muffins
Fruit smoothie made with
yogurt or milk
Cheese and whole grain
crackers
Whole grain pancakes or
waffles topped with berries
Egg whites scrambled with
vegetables
Whole wheat pita stuffed
with scrambled egg whites
Low fat or non fat yogurt
and granola/cereal bar
Hard boiled egg and
banana
Cheap, Easy Healthy Lunches
Benefits of Bringing Your Lunch – cheaper,
healthier, faster!
Balanced lunch – include a lean or low fat
protein and carbohydrates
Lean protein – turkey, chicken, beans, nuts, tofu
Carb – fruits, vegetables, whole grains
Cheap, Easy, Healthy Lunches
Sandwiches – get creative
Breads and starches for energy: Whole wheat breads, pita,
wraps, tortillas, English Muffins, whole grain buns
Lean fillings – sliced eggs, tuna fish, cheese or lean meats
(turkey, chicken, ham, roast beef), tofu, lean deli ham,
peanut butter, bean dip
Assorted greens, basil, sprouts, sliced cucumbers,
tomatoes, onions, and bell peppers, carrots, cucumber
slices
Fresh fruits and salads
Be careful with sauces – choose low fat mayo or mustard
Cheap, Easy, Healthy Lunches
Microwave lentil or
vegetable soup
Pizza bagel with veggies
Veggie pita
Chicken salad
Lean chili with crackers
Chicken breast steamed
with brown rice
Pasta with red sauce and
vegetables
Salmon lettuce wraps
Tomato and cucumber
salad with olive oil & vinegar
Hummus and tortillas
Bean burrito/pita
Peanut butter and banana
sandwich on whole wheat
bread or tortilla
Green salad topped with
chunk light tuna
Veggie burger or Chicken
burger
Cheap, Easy, Healthy Lunches
Leftovers
Cook in bulk
Plan a weekly lunch menu in advance
Remind yourself to take your lunch
Keep your food cool with a thermal lunch bag and
small ice pack
Use reusable containers and utensils
Include a few healthy “sides” to go with your lunch:
fruit, baked chips, pretzels, crackers, green salad,
popcorn.
Start a “Lunch Club” at work
What’s for Dinner?
Healthy doesn’t have to mean cooking from scratch
Quick doesn’t have to mean scarfing down arteryclogging fast food
Preparing your own meals is less expensive,
healthier and can be quicker than eating out!
Breakfast for dinner – why not?
Watch portions at night
Weight Watchers and Lean Cuisine Frozen Dinners
(Aim for 300 calories or less) – add vegetables or
side salad and roll
A Healthy Grocery List
Whole Grain pasta
Pasta sauce (marinara)
Canned beans
Canned tuna packed in
water, not oil
Canned veggies
Canned fruits
Brown rice
Low sodium soup
Nuts
Pre-Washed and cut fruits
and vegetables
Baby carrots
Pre-washed salad greens
Pre-cooked grilled chicken
slices
Cheese (low fat versions)
Low fat milk
Low fat salad dressings
Seafood
Dinner Time Dash
Mashed pinto or black
beans, grated cheese in a
flour tortilla
Stew with added
vegetables and beans
Baked, grilled, steamed
poultry or fish
Whole wheat pasta with
marinara sauce
Turkey sandwich and salad
Tofu and brown rice
Veggie or chicken burger,
salad, and baked fries
Make your own pizza with
lots of veggie toppings!
Vegetable rolls
Sashimi/Sushi
Wrap with fresh vegetables,
lean meats and salsa
Healthy Snacking
Why snack?
Gives you extra energy and nutrients
Prevents headaches/Reduces low energy
Translation:
smaller meals + snacks = sensible eating
Mini meals manage hunger and reduce bingeing.
Find snacks with nutritional value (fiber, protein, fat) yet low in
calories.
Ideas for Healthy Snacking
Sweet
Fresh or dried fruit
Graham crackers
Granola bars
Salty
Fat-free pretzels
Small handful of dry roasted nuts
Baked tortilla chips with fat free refried
beans
Cool
Frozen yogurt
Frozen juice bar
Fat free or low fat milk
Sugar-free soda or iced tea
Sorbet
100% fruit juice and vegetable juices
Crunchy
Raw carrot sticks or celery
Apple
Toasted English muffin
Dry cereal
Air-popped popcorn
Whole grain crackers
Smooth/Creamy
Fat free pudding
Fat free yogurt
Applesauce
Jello
Hot
Hot apple cider
Fat free cocoa
Vegetable or bean soup
Toasted bagel
How to Begin your Exercise Plan
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Identify your goals and document it
Give yourself a deadline
Date and sign your list of goals with a witness
present
Keep your goals visible
Personalize your Exercise Plan
Your workout plan should include:
2-5 minute warm-up and 2-5 minute
cool-down
Proper stretching
Cardiorespiratory exercise(s)
Muscular fitness
Before and After your Initial
Workout
1) 2-5 minute warm-up will increase your blood flow,
oxygen, energy and elevate your muscle temperature.
2) 2-5 minute cool-down
Prevents blood pooling in the extremities
Reduces feelings of dizziness
Lowers heart rate and blood pressure
Helps dissipate lactic acid
Stretching recommended
Cardiorespiratory Fitness
(Recommend: 30 minutes a day 3-5 times a week)
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Treadmill
Elliptical Machine
Stationary Cycling
Running/Jogging
Long walks
Biking
Swimming
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Tennis
Racquetball
Basketball
Join an aerobic
class at the
recreation center
Sports/Recreation
Dance
Muscular Fitness Exercises
(Recommend: 2 days per week)
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Resistance Training Systems include:
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Resistance bands
Ball exercises
Free weights
Weight room machines
Design a Resistance Training Program
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Determine your short-term and long-term goals for muscular fitness
Identify which muscle groups will be trained and the type of
equipment you would like to use
Determine the frequency of training
Determine the number of sets and repetitions
Determine the intensity (load of resistance)
Stretching
(Recommend: Daily)
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Focus on muscle groups that have a reduced range of motion
Stretch to the point of tightness, without inducing discomfort
Hold stretches for 15-30 seconds
Perform 2-4 repetitions for each stretch
Perform stretches in a slow, controlled manner with a gradual
progression to greater ranges of motion
Stretch Break
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Lateral flexion (neck) stretch (side-to side neck stretch)
Cervical spinal flexion (Neck) stretch (up and down neck stretch)
Unilateral Side Stretch for lats (reach one arm up and over)
N.E.W.S.T.A.R.T
Ken H. Stewart, DrPH(c), MPH
Preventive Care Specialist
Campus Health Center
N.E.W.S.T.A.R.T.
Nutrition
Exercise
Water
Sunshine
Temperance
Air
Rest
Trust
Nedley, N. (1999). Proof Positive: How to reliably combat disease and achieve optimal
health through nutrition and lifestyle. Ardmore, OK
LiveWell Ministries
24
Sunshine
Boosts immunity
Strengthens bones
Protects against
tuberculosis, heart
disease and
osteoporosis
Wards off cancer
http://healthlink.mcw.edu/article/982088787.html
Temperance
Total abstinence from
substances that are
harmful and moderate
use of substances that
are helpful
Unhealthy
diet
Caffeine
Alcohol/Smoking
Air
Benefits of fresh air:
We sleep better
Help us become more optimistic
We perform better athletically
We are more pleasant to live with
Psychologically it is calming,
refreshing, therapeutic and
inspiring
Nedley, N. (1999). Proof Positive: How to reliably combat disease and achieve
optimal health through nutrition and lifestyle. Ardmore, OK
Rest-Why don’t get enough rest?
The demand for a 24-hour
society (work)
Family needs
superimposed on workrelated responsibilities
Increased time spent on
watching television or
surfing the net
Insomnia (an inability to
fall asleep or stay asleep)
Stress
Poor rest produces
Impaired memory and
thought processes
Depression
Decreased immune
response
Poor job satisfaction
Poor sense of self worth
10 Tips to Get Better Rest
Cut caffeine
Abstain from alcohol
Relax before bedtime
Exercise
Keep bedroom dark
and quiet
Stick to a sleep
schedule
Eat right, sleep tight
Abstain from nicotine
Avoid napping
Keep bedroom
ventilated
Avoid watching TV,
eating or discussing
emotional issues in bed
To Trust or Not to Trust
Trust is a basic human need
Meeting this need will develop secure
attachments vs. trust substitutes
Trust is learned and relearned
Learn to trust from people who are caring,
responsive, and sensitive to our needs
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Health and Lifestyle Benefits of Trust
Lower levels of:
Anxiety
Loneliness
Suicidal thoughts and
behaviors
Depression
Substance abuse
Higher levels of:
Self esteem
Marital adjustment
Life satisfaction
Well-being
Hope
Life purpose
Social support
Optimism
Nedley, N. (1999). Proof Positive: How to reliably combat disease and
achieve optimal health through nutrition and lifestyle. Ardmore, OK
31
Wellness Resources and Discounts
As a member of one of the health plans offered by UC, you can take advantage
of a variety of Wellness related resources and discounts. Visit each of the health
plan links below.
Blue Cross of California
360 Program
CIGNA
Healthy Rewards Program
Healthy Babies
Kaiser
Member Discounts
Wellness Resources
Health Net
Member Discounts
Goal Setting Activity
Be S.M.A.R.T. about your Goals!
Specific
Measurable
Action-oriented
Realistic
Time restrained
Identify and Create Support Systems (Join us 2/12!)
Identify obstacles and solutions
Celebrate Success and Milestones
Questions?
Julie Chobdee, MPH
Wellness Program
Coordinator
Human Resources
Julie.chobdee@ucr.edu
951-827-1488
Ken H. Stewart, DrPH(c), MPH
Preventive Care Specialist
Campus Health Center
ken.stewart@ucr.edu
951-827-2741
Krystal Banta
Personal Trainer
Student Recreation Center
Krystalbanta@yahoo.com
951-827-4461
Mary A. Johnson
Health Care Facilitator
Human Resources
Mary.johnson@ucr.edu
951-827-1425