Health and fitness advice & suggestion

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Nutrition and Fitness
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The Secret to maintaining weight and fitness
Energy In All the food you eat
Energy Out All the activity you do

must equal
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How Much Physical Activity a Day?

• Any activity helps.
• Moderate physical activity brings health
  benefits.
• Make it personal.
• Start slowly (10 minute walk/day).

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Tips For Being More Active

• Park the car farther away from your
  destination.
• Take the stairs instead of the elevator.
• Play with children or pets. Everybody wins.
• Take fitness breaks
• Perform gardening or home repair activities.
• Exercise while watching TV
• Keep a pair of comfortable walking or running
  shoes in your car and office.

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The Critical Role of Healthy Eating

• Good nutrition leads to a healthier life.
• Many do not eat based on MyPyramid
  recommendations.

A Healthy Diet

• Emphasizes fruits, vegetables, whole grains,
  fat-free or low-fat milk, milk products
• Includes lean meats, poultry, fish, beans, eggs,
  and nuts
• Is low in saturated fats, trans fats,
  cholesterol, salt (sodium), and added sugars.

CDC
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Tips for Healthy Eating

1. Make half your grains whole
2. Vary your veggies
3. Focus on fruit
4. Get your calcium rich foods
5. Go lean with protein
6. Find your balance between food and physical
   activity

• Consult for diet plan as per above
  recommendations at finishproblems.com

MyPyramid http//mypyramid.gov/
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Setting Healthy Goals

• Be specific
• Put it in writing
• Set realistic goals
• Develop an action plan
• Believe in yourself
• Be flexible
• Reward yourself

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How Does Fluid Intake Affect Fitness?

• Fluids are needed before, during, and after
  exercise
• Healthy adult women require 9 cups water/day
• Healthy adult men require 13 cups water/day
• To determine fluid needs for exercise
• Weigh yourself before and after exercise
• Consume 300-600 ml of fluid for every half kilo
  of body weight lost during exercise

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Sound Eating Practices

• Consistency (with variety) is a good general rule
  of nutrition.
• Moderation
• Minimize reliance on fast foods
• Minimize your consumption of overly processed
  foods and foods high in saturated fat or
  hydrogenated fats.
• Healthy snacks
• Note Take free advise from experts about healthy
  snacks at finishproblems.com

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Nutrition Summary

• Nutrition is important to health and wellness.
• Moderation and variety are recommended.
• Some individuals may have additional nutritional
  needs based on activity level, pregnancy, etc.
• Fruits and veggies are critical!!

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The Stairway to Lifetime Fitness A Path to
Independence
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Believe
anything is possible!
The only reason the bumble bee can fly is
because no one told him that he cant!