1. Your Health Is In Your Hands:
Part II
Physical Activity & Nutrition
J. Grace Eves D.N.P.

2. Keeping yourself healthy takes more than
having a great heath insurance plan and yearly
physicals.
Keeping healthy is your daily lifestyle.

3.  Leading causes of death around 1900 was
associated with infections, such as
Tuberculosis and Pneumonia.
 Today, the leading causes of death in the
United States are associated chronic
diseases, such as heart disease and cancer,
which result from how and where people
choose to live.

4. Statistically here in America:
 83% of Americans don’t have a good diet
 65% are over weight
 67% don’t get enough exercise to get the health
benefits

5. This Module will look at
Physical Activity and Nutrition

6. Physical Activity
Physical Activity is for Everyone-Start
Slow and Be Sure to Have Fun

7. Key Topics
 Identify why physical activity is important.
 Describe the moderate and vigorous physical
activity you need.
 State your fitness personality.
Remember before starting any physical activity
see your health care professional.

8. Physical Inactivity
“Physical inactivity and low fitness is perhaps the
most important predictor of morbidity and
mortality that we know of. Low fitness accounts
for more sickness and deaths in the population
than anything else that we’ve studied.”
Dr. Steve Blair (www.welcoa.org)

9. Physical Activity has been Engineered out
of our Lives
“In the late 1800’s, the typical farmer worked at a
level to someone running at 5 mph…all day.”
(Clinic Obesity in Adults and Children, 3rd ed.)

10. The Changing Environment
 1850 it took more than 100 man hours to harvest
an acre of wheat.
 1940 it took only a few hours.
 Today it can be done in a matter of seconds.
(Price Pritchett, New Work Habits for a Radically Changing World)

11. Physical inactivity
is a major problem in today’s
world.

12. Be Active
It does not matter how long you engage in
physical activity or exercise-sitting seems to
negate many of those benefits.
(Patel A.V. American Journal of Epidemiology, 2010)

13. How Much Should I Exercise?
CDC Guidelines
 150 minutes/week of moderate activity
such as brisk walking
OR
 75 minutes/week of vigorous activity
such as jogging

14. Physical Activity
Moderate activity: is when your breathing and
heart rate is noticeably faster but you can still
carry on a conversation.
Examples:
walking briskly at about 15 miles per mile
light yard work
activity with children
casual biking.

15. Vigorous activity: is when your heart rate is
increased and you are breathing too hard and
fast to have a conversation.
Examples:
Jogging
Swimming laps
Jump roping
Rollerblading at a brisk pace

16. What You Can Do to Start Being More
Active?
 Sit for 60 minutes and move for 3 minutes
 Use the stairs
 Park at the furthest parking spot
 Take short walks during breaks
 Make physical activity FUN
 Walk briskly with your pet

17. What You Can Do to Start Being More
Active? (cont)
 Take the stairs at work.
 Whenever possible, stand rather than sit.
 Stand up and then sit down throughout the day
while you are at your desk at work or competing
a school assignment. Remember to keep your
weight in your heels.

18. What You Can Do to Start Being More
Active? (cont)
 Walk around the room as fast as you can.
 While seated, raise both arms over your head for
30 seconds, then rapidly tap your feet on the
floor. Repeat 3-5 times.

19. What You Can Do to Start Being More
Active? (cont)
 Sitting in your chair, lift one leg off the seat,
extend it out straight, hold for 2 seconds; then
lower your foot (stop short of the floor) and hold
for several seconds. Switch; do each leg
15 times.

20. Why Physical Activity is Important
 To maintain a healthy weight.
 Assist you in losing weight.
 Reduces risk of cardiovascular disease,
diabetes, hypertension, stroke, arthritis pain,
osteoporosis, and symptoms of depression and
anxiety.

21. Physical Activity is necessary for everyone but
you must know what will make it the most fun so
you will keep motivated.
Knowing your fitness personality is the first step

22.  Maybe you’ve heard that one way to stay
committed to your fitness regimen is to exercise
with friends. Recent research on the relationship
between personality and physical activity
indicates that it doesn’t necessarily work for all
of us.
 In fact, according to physical activity and
personality expert Suzanne Brue, the benefit of
exercising with others is largely determined by
how you and your friend approach the activity; is
it a job, or a form of play?

23.  To maximize your success with fitness learn
your fitness personality. Consider your
natural strengths, preferences and
tendencies.

24. Suzanne Brue’s research FITNESS PERSONALITY
Two angles is the distinction between job and play
• I am inclined to make exercise into a What am I?
routine.
• I like calm and familiar environments. GOLD PURPLE
• I find exercise satisfying, but fun
is not the point. BLUE
Job WHITE
• I don’t want an exercise routine;
I prefer to find physically active GREEN Play SAFFRON
ways to have fun.
• Unexpected opportunities are
RED SILVER
exciting.
• I like exercise I can start with the
minimum of process.
10/18/12 24

25. The Job Approach
Generally, you approach exercise like it’s a job if
you think of it as part of your daily/weekly plan.
You may get enjoyment or satisfaction out of
exercise but fun is not your motivator. Instead,
you’re energized by a sense of accomplishment.

26. John:
I like exercise that can be
measured. I go to the gym at least BLUE
three times week. I follow a
routine I have set out for myself.
I keep track of the sets and
repetitions to be sure I am sticking
with my program.
10/18/12 26

27. The Play Approach
 If you are spontaneous nature and don’t like
imposed physical activity routines you’re likely a
play exerciser.
 Play exercisers often like exercise to be
combined with – or disguised as – something
else, such as a social interaction, competition, or
outdoor adventures.

28. Rebecca:
Yesterday, I planned to
work in the garden. But
RED
a friend called – Let’s go
diving! So off we went to
the Keys. For me, there’s
no such thing as an
exercise routine.
I keep Rollerblades and a
wet suit in my car. I’m
always ready for action.
10/18/12 28

29. Because we have a natural tendency to
approach exercise more from either a
job or play perspective, here are some
helpful tips for both types of exercisers.

30. Job Exercisers
 Recognize that exercising with others may not
always be helpful or comfortable for you.
 If you exercise with others, choose things you
can do at the same time with less interaction.
For example, travel to a fitness center together,
but do your own routine once you’re there.

31. Play Exercisers
 Look for exercise buddies you are likely to
have fun with.
 Keep your workout gear handy so you are
ready for a spontaneous invitation to
exercise.

32. Find out your color by taking a free quiz at
 www.the8colors.com

33. Summary
 Physical activity is important to maintain a
healthy lifestyle.
 The CDC recommends you participate in
moderate activity 150 minutes /week or 75
minutes /week of vigorous physical activity.
 According to Suzanne Brue, author of 8 Colors
of Fitness, “Identifying your exercise personality
can enable you to live a more active life.” Use
the 8 Colors of Fitness Quiz to choose activities
you’ll most enjoy and find rewarding.

34. Nutrition
Build a Healthy Plate

35. Key Topics
 Identify a simple way to eat healthy.
 State what the United States Department of
Agriculture says your plate should look like.

36. What is the leading cause of death?
Answer-obesity
“Americans now spend more money on fast food
than on higher education, personal computers,
computer software or new cars. They spend
more on fast food than on movies, books,
magazines, newspapers, videos, and recorded
music-combined.”
Schlosser, E. (2002). Fast Food Nation. New York, NY: Houghton Mifflin.

37. How to eat
The French paradox is that they have better
heart health than we do despite having
cheese and wine as a major part of their diet.
Yet, us Americans worry unreasonably about
dietary health yet have one of the worst diets
in the world.

38.  What has happened according to David
Kessler, MD, author of The End of
Overeating, is:
“When we put food rich in sugar, fat, and salt in
our mouths, we stimulate neurons which are the
basic cells of the brain….We say that those
neurons are encoded for palatability… And
those kinds of finds keep us coming back for
more.”

39. How We Should Eat-Simply Put:
 Michael Pollan, author of In Defense of Food,
says everything he's learned about food and
health can be summed up in seven words:
 "Eat food,
not too much,
mostly plants."

40. Here’s how according to Pollan 7 Rules:
1. Don't eat anything your great grandmother
wouldn't recognize as food. "When you pick up
that box of portable yogurt tubes, or eat
something with 15 ingredients you can't
pronounce, ask yourself, "What are those
things doing there?"
2. Don’t eat anything with more than five
ingredients, or ingredients you can't
pronounce.

41. What a Pop-Tart that contains:
 ENRICHED FLOUR (WHEAT FLOUR, NIACINAMIDE, REDUCED
IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN
[VITAMIN B2], FOLIC ACID), SUGAR, DEXTROSE, VEGETABLE
OIL (SOYBEAN, PALM, COTTONSEED AND/OR
HYDROGENATED COTTONSEED OIL† WITH TBHQ AND CITRIC
ACID FOR FRESHNESS), CORN SYRUP, WHEY, CRACKER
MEAL, HIGH FRUCTOSE CORN SYRUP, COCOA, CONTAINS
TWO PERCENT OR LESS OF CORNSTARCH, COCOA
PROCESSED WITH ALKALI, SALT, LEAVENING (BAKING
SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM
PHOSPHATE), MODIFIED CORN STARCH, MONO- AND
DIGLYCERIDES, SODIUM STEAROYL LACTYLATE, GELATIN,
DRIED EGG WHITES, DATEM, PARTIALLY HYDROGENATED
SOYBEAN OIL†, MODIFIED WHEAT STARCH, XANTHAN GUM,
NATURAL VANILLA FLAVOR, CARAMEL COLOR, SOY
LECITHIN, CALCIUM PHOSPHATE, COLOR ADDED,
NIACINAMIDE, REDUCED IRON, VITAMIN A PALMITATE,
PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN
(VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1),
FOLIC ACID.
Would you consider a pop-tart real food?

42. 3. Stay out of the middle of the supermarket; shop
on the perimeter of the store. Real food tends to
be on the outer edge of the store near the
loading docks, where it can be replaced with
fresh foods when it goes bad.
4. Don't eat anything that won't eventually rot.
"There are exceptions -- honey -- but as a rule,
things like Twinkies that never
go bad aren't food,"

43. 5. It is not just what you eat but how you eat.
Always leave the table a little hungry," "Many
cultures have rules that you stop eating before
you are full. In Japan, they say eat until you are
four-fifths full. The German culture say, 'Tie off
the sack before it's full.

44. Dr. Wansink wrote on mindless eating. He
believes that:
“Most of us don’t overeat because we’re hungry.
We overeat because of family and friends,
packages and plates, names and numbers,
labels and lights, colors and candles, shapes
and smells, distractions and distances,
cupboards and containers.”
So what can you do if you over eat-
You can make small healthy changes
in your environment that can
have huge results. Small changes in
your kitchens and routines will make
all the difference.

45. 6. Families traditionally ate together, around a
table and not a TV, at regular meal times. It's a
good tradition. Enjoy meals with the people you
love. "Remember when eating between meals
felt wrong?"
7. Don't buy food where you buy your gasoline. In
the U.S., 20% of food is eaten in the car.

46. What Research Teaches about Serving Size
“It turns out that food can trigger receptors in the mouth
which get the hypothalamus to accelerate our intake…
and, again the most potent stimulant
is fat. A little bit on the tongue, and the
receptors push us to eat fast, before
the gut signals’ ‘shut us down.
’ The tastier the food, the faster we
eat…this is accomplished by chewing faster
but chewing less.”
Gawande, A. (2002). Complications: A Surgeon's Notes on an Imperfect
Science. New York, NY: Picodar.

47. How Portions Have Changed
Within the Last 20 Years

48. BAGEL
20 Years Ago Today
140 calories 350 calories
3-inch diameter 6-inch diameter
Calorie Difference: 210 calories

49. Cheeseburger
20 Years Ago Today
333 calories 590 calories
Calorie Difference: 257 calories

50. Turkey Sandwich
20 Years Ago Today
320 calories 820 calories
Calorie Difference: 500 calories

51. Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out

52.  Food portions have changed throughout the
years so look at your plate to see what kinds of
food you are eating, how much food you have in
front of you, and if you will be eating mostly
plants.
 Your plate according, to the United States
Department of Agriculture, should look like this:

53.  The following websites have tips and ideas
where you will find a wealth of suggestions to
help you get started toward a healthy diet-
portion servings, add more vegetables to your
day and much more…
http://www.choosemyplate.gov/healthy-eating-tips/ten
www.nhlbi.nih.gov

54. Summary
 Eat food, not too much, mostly plants.