Optimal Wellness

1
Optimal Wellness

• Create a Personal Plan for Wellness
• Katherine Haldeman, M.Ed.
• Health Promotion Consultant
• Adjunct Faculty, American University
• haldeman_at_american.edu

2
What is Optimal Health Wellness?

• Health refers to the overall condition of a
  persons body or mind and to the presence or
  absence of illness or injury
• Wellness refers to optimal health and vitality
• Health differs based on factors beyond your
  control, such as genes, age, and family history
• Many factors within our control, effect our
  optimal wellness. Which is determined by
  decisions we make about how we live.

3
Dimensions of Wellness

• Experts have determined SIX interrelated
  Dimensions of Wellness
• Physical wellness
• Emotional wellness
• Intellectual wellness
• Spiritual wellness
• Social or Interpersonal wellness
• Environmental wellness

4
Interrelated Dimensions of Wellness
5
Benefits of Physical Activity

• Increased
• Energy, vitality and mental functioning
• Endurance, strength and flexibility
• Increased metabolism for weight control
• Immune function fewer illnesses
• Reduced
• Risk of heart disease, diabetes, high blood
  pressure and many forms of cancer
• Slows aging process extends longevity

6
Benefits of Physical Activity

• Other Benefits
• Stress reduction stress buffer reducer
• Psychological wellbeing improves self esteem
  sense of wellbeing
• Reduced anxiety, tension and depression
• Improved sleep
• Reduces risk of osteoporosis builds peak bone
  mass
• Improved posture reduced back pain

7
Components of Health-Related Fitness

• There are 5 areas of fitness which help establish
  health benefits
• The 5 components are
• Cardiorespiratory Fitness
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition ( body fat)

8
Cardiorespiratory Fitness

• Ability to perform prolonged, large muscle,
  dynamic exercise at moderate to high levels of
  intensity
• Benefits include
• Improved extraction of oxygen from blood to
  muscles
• Improved cardiac functioning
• Decreased resting heart rate
• Decreased blood pressure

9
How to Develop Cardiorespiratory Endurance?

• Participate in activities which are continuous,
  rhythmic, and include large muscle groups, such
  as the legs
• Activities such as
• Walking
• Jogging
• Cycling
• Aerobic dancing
• Swimming
• In-line skating

10
Muscle Strength and Endurance

• Muscular Strength is the capacity of the muscle
  to exert force with a single maximum effort
• Muscular Endurance is the capacity of the muscle
  to exert force repeatedly over a period of time,
  while resisting fatigue
• Benefits include
• Increased lean body mass
• Increased bone density
• Improved metabolism
• Improved posture and reduction of low back pain
• Being able to perform your daily routines with
  greater ease, allows you to look and feel better,
  as well as manage stress

11
Weight training for Muscle Strength and Muscle
Endurance

• Weight train 2-3 nonconsecutive days/week
• Target large muscle groups (8-10 exercises),
  including opposing muscles
• Heavier weights with fewer repetitions (1-5)
  improves strength
• Lighter weights with many repetitions (15-20)
  improves endurance
• For a combination of both strength and endurance
  (8-12 repetitions)

12
Flexibility

• Ability of joints to move through the full range
  of motion
• Flexibility is needed for our everyday routines
• Benefits include
• Lowers the risk of back injuries other joint
  injuries
• Maintains posture
• Reduces stiffness as one ages
• Increases fluidity of movement

13
How do I Improve Flexibility?

• Static Stretching
• Slow, smooth, controlled stretch
• Do Not bounce
• Stretch to the point of tension, NOT Pain
• Hold each stretch for 30 to 60 seconds
• Stretch 2-3 times
• Yoga

14
Body Composition

• The proportion or percent of fat and fat-free
  mass (muscle, bone, water) in the body
• The relative amount of body fat a person has
  impacts overall health and wellness
• By becoming more physically active, the reduction
  of body fat can be achieved, resulting in health
  improvements

15
Physical Activity Pyramid
16
Are you ready to make a change?

• It is important to realize where you are in your
  readiness for making a behavior or lifestyle
  change.
• The Stages of Change or Transtheoretical Model
  for Behavior Change, created by James Prochaska
  and Carlo DiClemente, provides categories for
  readiness.

17
Transtheoretical Model for Behavior Change

• Precontemplationno intention of changing
  behavior
• Contemplationintending to take action within 6
  months
• Preparationplanning to take action within a
  month
• Actionbehavior change takes place
• Maintenancesuccessful behavior change for 6
  months or longer
• Termination-end of stage process

18
The Positive Why?

• Identify positive reasons why you want to make
  the change.
• Behavior change supported, by negative reasons,
  often results in noncompliance.
• Examples of positive reasons
• I want to commit to exercising in order to
  improve my overall health status and improve my
  quality of life
• Exercise and a healthy diet will help me to
  maintain my ideal body weight and improve my
  confidence.

19
How Do I Create a Plan for Change?

• 1. Monitor your behavior and gather data
• 2. Analyze the data and identify patterns
• 3. Set realistic, specific, and measurable goals
  and objectives
• 4. Devise a strategy or plan of action
• 5. Make a personal contract
• 6. Record your activity
• 7. Reward yourself through incentives

20
Monitor your behavior and gather data

• What is your current behavior physical
  condition? Where are you right now?
• How much physical activity do you get each week?
  What are you eating? What foods are in your diet?
  
• This baseline info or data is used in setting
  goals and tracking progress.
• Record your daily behavior for 2 weeks.

21
Baseline Data for Physical Fitness

• If physical fitness is your target behavior,
  measure your baseline physical condition
• Health-related physical capabilities (level
  of cardiovascular fitness, flexibility, muscular
  endurance)
• Physical characteristics
  ( body fat, circumference measurements,
  clothes size)

22
Baseline Physical Condition

• When you know where you are, you can develop
  realistic goals and objectives.
• Once you start a physical activity program, you
  will be able to measure improvement based upon
  the baseline data.
• Tracking your improvement, helps you maintain
  your new behaviors.

23
Baseline Data for a Nutritional Diet

• If diet is your target behavior, record what you
  eat type of food, serving size, calorie intake
  each day, for two weeks.
• Record when you eat, what you are doing while
  eating (talking, watching TV, etc) how you are
  feeling when you eat (anxious, tired, sad).
• Are you really hungry? Are you eating because
  everyone else is eating or are you bored?

24
Analyze the data and identify patterns

• After observing your behavior, you can see if
  certain behavior patterns need to change.
• For example, if you discover that you eat junk
  food when you are anxious, you can plan for other
  ways to relieve your stress and keep nutritious
  snacks on hand.

25
Set realistic, specific, measurable
flexiblegoals and objectives

• Realistic - Setting goals that are too high can
  be discouraging, cause frustration and lapses in
  behavior change.
• Specific Goals should state precisely what you
  expect to accomplish.
• Flexible Goals should allow alternate plans for
  unexpected or disruptive events.
• Measurable Can you measure your progress?

26
Examples of Goal Statements

• Specific, measurable goals
• I will engage in 30 minutes of cardiovascular
  exercise 4 times a week for the next month.
• I will do ten strength training exercises 3 days
  a week for the next month.
• Are these realistic?

27
Is this a realistic goal?

• I will loose 15 pounds over the next month before
  summer begins.
• THE FACTS - Healthy weight loss is about one
  pound per week. By cutting out 250 calories from
  your diet every day AND expending 250 calories
  every day through exercise you can loose one
  pound per week (3500 calories is one pound).

28
Goal Setting

• Determine long-term goals first
• What do you want to accomplish in six months or
  by one year?
• Establish short-term goals that will lead to
  long-term goals.
• Define daily behavioral goals
• Determine weekly or biweekly and monthly outcome
  goals. (Example loose one pound in a month)

29
Barriers to Behavior Change

• We all have certain barriers that interfere with
  our attempts to change behavior.
• The key is to identify your personal barriers.
  Then strategize how to combat them.
• The two most common barriers related to fitness
  and diet are motivation time.

30
Motivational Methods

• Plan Schedule New Behavior
• Monitor Environmental Stimuli
• Record Behavior Completed
• Reward Success with Incentives
• Never Compare Yourself to Others

31
Plan and Record Behavior

• Create a plan for Weekly Exercise Schedule It
  put it on your calendar - Its an appointment!
• Record your activity daily keep a chart of the
  physical activity you completed.
• Measure your improvement monthly.
• Record changes from baseline data.

32
Monitor Environmental Stimuli

• Post your wellness plan so you can see it.
• Post notes to remind you of daily commitments.
• Keep your refrigerator full of healthy foods
• Prepare the night before place your gym bag by
  the front door prepare healthy snacks to take
  with you.
• Hang your progress chart in a visible place.
  Celebrate even small achievements.

33
Reward Success with Incentives

• Sometimes a little incentives can go a long way.
  Make short-term long-term contracts with
  yourself. Decide to treat yourself every day you
  stick to your plan, if that helps.
• Certainly, it makes sense to reward yourself
  every week every month that you stick to your
  planned behavior change. ANY SUGGESTIONS?
• WHAT WORKS FOR YOU?
  

34
Types of Incentives

• Incentives can be rewards, such as buying a new
  pair of shoes, a new CD or DVD or video game.
• Treat yourself get a massage, have your nails
  done.
• Plan a fun activity with friends.
• Go to a play or a movie.
• Incentives can also be something to work towards,
  such as, entering a race or the Avon Walk for
  Breast Cancer (walk 3 days and 39 miles).

35
I wish I had more time in a day.

• The other most commonly reported barrier to
  physical activity is lack of time.

36
Barriers Time

• Each week make a list of things you want to
  accomplish.
• Use Calendars and To Do Lists
• Designate a specific time for each task or
  activity, each day
• Make use of smaller chunks of time. Walk for 10
  minutes or do abdominal crunches as a study
  break.

37
Key Factors in Choosing Exercise Activities

• Choose something you enjoy. Keep it fun.
• Begin with the appropriate intensity level.
• Convenience Can the activity be performed near
  by or at a facility 20 miles away?
• Expense running walking are free other
  activities require facilities or equipment.
• Is the activity seasonal (softball,
  rollerblading)?
• Can the activity be performed while on vacation
  or a business trip?
• Is the activity dependent on another person
  (as with tennis or handball)?

38
Nutrition and Your Wellness

• Make a Plan
• for
• Healthy Eating Habits

39
Are Carbohydrate Foods BAD?

• NO. Carbohydrates are essential.
• Provide energy to cells for activity body
  functions, such as breathing, brain activity and
  digestion.
• Primary fuel for muscles
• Excess ? stored as glycogen
• stored as fat

40
Carbs Simple or Complex

• Sources include
• Simple Carbohydrates sugar, honey, molasses,
  fruit
• Complex Carbohydrates grains, rice, pasta,
  cereals, potatoes and vegetables

41
Bars show percent change needed in consumption to
meet recommendations
Increases Current Consumption Decreases
Increases Current Consumption Decreases
Fruits Vegetables Grains Meat
Beans Milk
42
Grain Recommendations Compared to Consumption
Consumed
Recommended
43
Complex Carbohydrates

• Health Benefits of whole grains
• -- ? fullness
• -- ? fiber
• -- ? satiety
• -- ? nutrition
• (nutrient
• density)

44
Calories - Make them count

• Choose for all meals
• Whole grain breads
• Whole grain pasta
• Cereals
• Baked / roasted potatoes
• Beans
• Brown rice
• Fruits / vegetables

• Eat Less
• Refined grains
• Processed foods
• Sugar
• Sugary beverages
• Hidden sugars
• Salt

45
Calorie Balance

• The balance of calories in vs. calories out is
  important in weight management
• 1 pound 3500 calories
• Important to be aware of calorie needs but
  success comes from understanding a higher
  conceptual application

46
Small Changes Add Up in Weight Loss

• Work to create a 250-500 calorie deficit per day
• Make slight changes in food
• Take smaller portions, leave a bite, skip a
  condiment
• Maximize your activity within your fitness level.
• Increase activity of daily living
• Do resistance exercise to maintain muscle
• Challenge yourself to your capacity!

47
Protein

• Proteins are needed for our bodys growth,
  maintenance repair.
• The body contains 30,000 or more different kinds
  of protein (composing our bodily organs, enzymes,
  antibodies and hormones)
• Protein can be used for energy when other fuel is
  not available.
• Protein Sources Include
• Choose more lean skinless poultry, fish,
  shellfish, lean red meat/pork/veal, skim milk
  dairy
• Limit High fat marbled meats, poultry with skin,
  whole dairy products, eggs, bacon, sausage

48
Should I Eliminate All Fats?

• NO! Choose Healthy Fats
• Limit saturated fats
• Choose Olive and canola oil, nuts, low fat
  condiments, low fat salad dressings
• Use small amounts at most meals
• Healthy fats help with satiety and flavor
• Healthy fats help meet high energy needs
• Decrease fat intake before exercise or feel ?
  sluggish, slow, bloated, full experience ?
• 
  cramping, GI distress

49
A Healthy Diet Includes

• Balance/Proportionality
• Making choices from all food groups
• Variety
• Including different foods within food groups
• Moderation
• Making choices that allow flexible, not rigid,
  dietary rules

50
Balance

• The Food Pyramid depicts proportionality
• Balance 3-6 meals or snacks each day
• Try to eat within 2 hours of getting out of bed
• Eat every 3-5 hours while awake
• Eat from all food groups with focus on fruits and
  vegetables
• Go easy on high-fat, high-sugar foods, which
  equal high-calories
• Adhere to the 80 / 20 Rule rather than all or
  none thinking

51
Variety

• Choose from all the food groups.
• Mix up choicesapple at lunch, banana at dinner
• Choose the rainbow of colors when it comes to
  fruits and vegetables
• Mix in plenty of high fiber grains, beans,
  cerealsetc
• Choose a mix of chicken, fish, seafood, lean beef
  and even vegetarian protein options
• Eat from different ethnic mixes
• Include healthy fats

52
Moderation

• Increases satisfaction and sustainability of
  dietary patterns
• Involves thinking differently
• Often harder than strict diets
• How much and how often
• What can I live with?
• Guidelines consider individual needs
• When the plan doesnt work...make adjustments

53
Applying Nutrition Knowledge to Food ChoicesBig
Picture Strategies

• Consider preparation methods
• Choose more baked, broiled, grilled, steamed
• Occasional friedbut not daily
• Consider portions
• Smaller portions of richer foods
• Choose fruits vegetables at all meals

54
Focus on your Dietary Patterns

• Increase focus on whole foods
• Increase intake of fresh fruits and vegetables
• (Provides ? volume for lower calories)
• Choose lean protein
• Build balanced plates

55
Visualize Balance on Your Plate

• Healthy Balance
• Carbohydrate 50-60
• Whole grain
• Fruits
• Vegetables
• Protein 15-20
• Plant proteins
• Lean poultry, fish
• Fat
• Focus on type of fat

• Fruits
• and
• Vegetables

Lean protein
Whole grains
56
For more specific dietary patterns

• Activity
• Proportionality
• Moderation
• Variety
• Personalization
• Gradual
  Improvement

57
Your Relationship With Food

• Examine Your Attitudes and Beliefs
• There are no bad foods.
• Carbohydrate, protein and fat all provide
  essential fuel and nutrients.
• Whole foods provide the best nutrients
• The best diet is not perfect but rather
  moderate and balanced.
• Rigid thinking regarding nutrition can have
  serious consequences

58
Embrace principles of intuitive eatingResource
Intuitive Eating by Tribole

• Reject the diet mentality
• Make peace with food
• Challenge the food police (internal and external)
• Choose non-food solutions to emotional hunger
• Respect your genetic blueprint for body size
• Exercise---for the feeling
• Discover your satisfaction factor
• Honor your hungerdont ignore it
• Feel your hungerare you really hungry?
• Honor your health with balanced nutrition

59
Reject

• Obsessive focus on calorie / fat gram counting
• Meticulous diet rules or Allowing only safe
  foods
• Punishment for bad foods or Limiting whole
  categories of foods
• Pacifying physical hunger with low / no energy
  foods or beverages (junk food)
• Weight loss competition put too much focus on
  what the scales say
• Changing eating behaviors in public vs. private
• Dietary patterns solely for weight loss purposes

60
Make PEACE with Food

• Make a list of foods that appeal to you.
• Mark the ones you eat and circle those you dont
  eat.
• Give yourself permission to eat forbidden
  foods, when taken in moderation.
• Assess and savor tasteis it as good as you
  thought it would be?
• Plan for how you will have those foods. How will
  they fit into your overall diet calorie intake?

61
Honor Hunger - Recognize Fullness

• Retraining your body to recognize
• Hunger
• Fullness
• Satiety takes time

62
Supplementation

• Why is Folic Acid or Folate So Important?
• Folic acid is a B vitamin. It is used in our
  bodies to make new cells. If a woman has enough
  folic acid in her body before she is pregnant, it
  can help prevent major birth defects of her
  babys brain and spine. These birth defects are
  called neural tube defects or NTDs.
• Women need to take folic acid every day starting
  before they are pregnant to help prevent NTDs.

63
Folic Acid for all Women

• As a woman, you need folic acid every day,
  whether youre planning to get pregnant or not,
  for the healthy new cells your body makes daily.
  Your skin, hair, nails and other parts of your
  body make new cells each day.
• Folic Acid or Folate helps synthesize DNA for new
  cell growth

64
Why take a Folic Acid Supplement?

• Its hard to eat a diet that provides enough
  folic acid from the food you eat.
• Folic Acid is Vulnerable to Drug Interaction
• Alcohol impairs Folate absorption
• Smoking, Oral Contraceptives, aspirin and other
  drugs impair Folate status.

65
B Vitamins

• Vitamin B12 Folate share a special relationship
  
• Vitamin B12 assists Folate in cell division and
  helps prevent nerve damage
• Vitamin B6 aids in
• Synthesis of Hemoglobin
• Immune Response (antibody production)
• Cognitive Functioning (Synthesis of
  Neurotransmitters)
• Cardiovascular Health (B6, B12 Folate reduce
  homocysteine levels)

66
Calcium

• Calcium supplementation with Vitamin D and weight
  bearing exercise help develop a high peak bone
  mass to protect against osteoporosis
• Vitamin D aides Calcium absorption
• Weight-bearing physical activities cause muscles
  and bones to work against gravity increasing bone
  mass.
• Calcium may help maintain a healthy body weight

67
Calcium Requirements

• 1000 milligrams/day for ages 19 50
• 1 cup of Milk 300 mg of calcium
• Supplement to make sure you achieve the calcium
  requirements, while you eat foods containing
  calcium as well.
• Sources of Calcium
• Sardines 3 oz 324 mg
• Tofu (calcium set) 12 c 275
• Turnip Greens (cooked) 1 c 197 mg
• Broccoli (cooked) 1 ½ c 93 mg

68
Iron Supplementation

• Women are prone to iron deficiency during
• the reproductive years, due to menstruation
• Pregnancy, due to added blood volume, growth of
  the fetus and childbirth
• Doctors may recommend supplementation to meet
  iron requirements of 18 mg/day for women ages 18
  50.

69
Health Effects of Social Support

• Health Benefits of Social Support
• Stronger Immune System higher levels of killer
  T-cells which destroy invading germs.
• Less likely to become depressed or suicidal.
• Longer life those with low levels of social
  support died at a rate three times higher than
  those with higher levels of support.

70
The Benefits of Relationship

• Confiding, Sharing Confessing
• Reduces blood pressure
• Reduces heart rate
• Boosts Immune System
• Improves Physical Wellbeing