A visual aid for the Health Promotion Curriculum

A visual aid for the Health Promotion Curriculum

Team Building Activity Introduction of the course Icebreaker activity Get BMI Weight Height Blood Pressure

A program to give you some information and tools to help you live an active, happy and healthy life! Areas of focus Nutrition Diet and sports nutrition Exercise Stress Management Complications of Obesity Behavior Management Bone health

Knowledge of Health Health Survey What I do to be healthy activity? Have athletes/students make a list of everything they do to stay healthy

Health Promotion

What is Nutrition?

Good nutrition is the first step towards better health Provides energy for your body Calories are the energy your body needs every day Our body uses energy for everything we do You must not skip meals unnecessarily

Exercise Walk Talk Eat Play sports Breathing

Your body needs calories every day You must not skip meals unnecessarily You can survive without calories Calories are energy used by the body Breathing does not require energy Playing, walking and running require energy Your body gets the energy it needs from the foods you eat

1. Carbohydrates 2. Protein 3. Fats 4. Vitamins 5. Minerals 6.Water

Referred to as carbs Most common source of energy There are simple and complex carbohydrates Some foods rich in carbohydrates include: Breads Pastas Potatoes Rice Sugars And more..

Simple Carbohydrates Complex Carbohydrates

Simple Carbohydrates Main source of energy Used by your body as soon as you eat them Complex Carbohydrates Take longer to digest Make you feel full longer Provide a steady source of energy over a longer period of time Contain fiber, vitamins, and minerals

Proteins are present in many parts of your body Make up muscle tissue in your body Used for tissue repair Source of energy

Necessary for your body to work normally Source of energy Avoid trans fats like margarine and shortening Limit fats like butter and mayonnaise Check food labels for serving size and choose fats/oils that are low in saturated fat, trans fat and cholesterol Saturated fat, trans fat, and cholesterol raise bad cholesterol levels in the blood and increases the risk of heart disease

Vitamins & Minerals Important for normal development and growth Important for eye health, bone health, tissue health, and metabolism You can get the vitamins and minerals you need by eating a variety of healthy foods like fruits and vegetables, grains, meat, and milk You can get vitamins from a pill supplement if your doctor recommends you do so

Health Promotion

Fruits Vegetables Grains Protein Dairy

Look for labels that say 100% whole grain or 100% whole wheat

Add lean protein like lean beef and pork, chicken, turkey or beans

Drink fat-free or 1% low-fat milk Eat low fat dairy products Provides calcium for strong bones

Avoid extra fat Use a smaller plate Satisfy your sweet tooth with healthy foods like fruit Take your time when you eat to avoid overeating When buying prepackaged foods buy ones low in sodium

What you should know about food labels: What is a serving? How many servings are in the package? How many calories per serving? Look at the amount of saturated and unsaturated fat. How much sodium? Why?

Your teacher will put you in pairs or groups and give you a food label to evaluate Answer the following questions about your food label What food is the label for? What is a serving size? How many calories would you be eating in one serving? How many calories are from fat in one serving? Is there any bad fat (saturated or trans fat)? How much sodium is in this product? Now you will share the answers to the above questions with the rest of the class

Health Promotion

When should you eat your last meal before a sports event? 2-3 hrs before competing If you have a medical condition, like diabetes, follow your doctor s instructions for an eating schedule What to eat before you compete? Should be rich in carbohydrates, some protein and low in fat Avoid gas causing foods, fatty foods and fiber rich foods

If your meal contains fatty foods you should wait even longer before you exercise Eating a large meal and exercising right away may cause cramping, pain and discomfort Make sure you eat a good dinner the night before your event Get a good night s sleep before your competition day The Pre-Event Meal Continued

Most of our body is made up of water Drink plenty of water every day; your healthcare provider can tell you how much is the right amount for you You will need to drink more water when exercising and when you compete In addition to drinking water, if the exercise or workout lasts more than one hour the nutrients in sports drinks may be necessary and will replenish fluids, carbohydrates and electrolytes

How Your Body Uses Water To regulate body temperature To digest food you eat To absorb vitamins and minerals from the food you eat Helps maintain a good blood pressure Helps the kidneys work properly Important for focus and learning What Can Happen If You Do Not Drink Plenty of Fluids Dehydration Fatigue Mood Changes Your heart can beat faster You can have difficulty learning Your blood pressure can go down

Fruits like cantaloupe, grapes, oranges or watermelon Vegetables like carrots, cucumbers and celery

Caffeinated Drinks Avoid drinking caffeinated drinks; especially when competing and when the weather is hot You will lose fluids and it may cause dehydration.

Health Promotion

Why should we exercise? How many forms of exercise are there?

SAFETY IS ALWAYS FIRST!!!!!! If you have any health condition like diabetes, heart disease, foot or joint disease or any other health condition you MUST check with your doctor before starting to exercise and follow what your doctor tells you to do.

Be aware of how you feel while exercising and if you don t feel well STOP exercising and tell a coach or instructor or have another person get a coach or instructor for you. If you see a friend or another athlete who is not feeling well tell a coach or instructor right away. If you feel pain in your chest, like you are going to throw up, dizzy, or it s hard to breath you must STOP exercising immediately and get help

Chronic Disease 1. Helps you manage your weight 2. Boosts your energy level 3. Improves your mood 4. Improves selfesteem and prevents depression 5. Helps you sleep better 6. Helps battle chronic diseases Exercise Has Many Benefits

5 Easy Ways to Fit Exercise into Your Schedule Lunch Hour Make Your Commute Active Exercise First Thing in The Morning Exercise Straight After School or Work Exercise With Family or Friends

Flexibility Stretching Reduces muscle injuries Aerobic Uses oxygen in the air Fast walks and chair aerobics Anaerobic Intense activity requiring energy production without using oxygen Promotes strength

Start slow Build up gradually Choose activities that are good for your fitness level Check with your doctor first before starting a new exercise program Drink water before, during, and after exercise and with meals to help you avoid dehydration Have a positive attitude!

Health Promotion

What is stress? What causes it? Is it always bad?

Good Stress Emotions experienced when big changes occur New house, a new job, getting into a new class, etc. Bad Stress Bad stress causes anxiety, tension, and insecurity.

Good Stress Bad Stress

Angry Sad Mad Tired Not tired Hungry

How can you decrease stress?

What Can You Do To Manage Stress? Relaxation Reduces Frustration Helps Concentration Lowers Blood Pressure Builds Confidence Reduces Chronic Pain Relaxes Muscles

Do things you enjoy like: Listening to music Playing your favorite sport Dancing Socializing with friends and family And many more What are some ways you like to relax?

Health Promotion

What is Overweight and Obesity? Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. (cdc.gov) What is BMI? BMI is used as a screening tool to identify possible weight problems for adults and children (cdc.gov)

High blood pressure Type 2 diabetes Stroke Heart attack/heart disease Osteoarthritis Gallbladder disease Certain cancers Sleep apnea

High blood pressure High cholesterol Type 2 diabetes Asthma Sleep apnea Joint problems May be at risk for weight-related health problems in adulthood http://www.cdc.gov/obesity/childhood/baasics.html

What are some things you already do or have learned so far in this class that can help to maintain a healthy weight? Continue to eat healthy and exercise regularly Remember: You should talk to your healthcare provider before starting any new diet or exercise program or if you have questions about your weight

Health Promotion

How to succeed with your healthy changes How can you stay on the healthy path? In order to make sure that all of your efforts pay off, you will learn how to plan and maintain your new behaviors As time goes by it becomes easier to keep doing the things you have learned

Keep tabs on yourself. Think of exercise and eating behaviors you want to change and write them down. Think of things that would encourage you to make those healthy changes. Self Monitoring

A lapse is when you temporarily do some of your old eating and/or exercise habits A relapse is when you permanently go back to your old eating and exercise habits How to avoid a lapse or relapse? Try to avoid situations that will make you break your healthy diet or exercise routine

What are things you can do to avoid eating and exercise relapses?

Some Changes That May Help You Avoid A Relapse Eat smaller portions. Use smaller plates. Drink a glass of water before eating. Keep all food in the kitchen. Share your meal with a friend. Take a walk instead of eating unhealthy food.

Cravings A desire or yearning They are very common Usually last 15-20 minutes If you can resist the craving for 15-20 minutes, it will go away

You deserve it! Set goals for yourself for positive behaviors each week How will you reward yourself?

I like very much to: My goal this week will be to: If I achieve my goal I will reward myself by:

Health Promotion

What is Bone Health? What affects bone strength?

What is in bone? Bones are made of protein and minerals (calcium and phosphorus)

Bones need calcium to stay strong! Some calcium-rich foods include: Yogurt Cheese Vegetables Nuts Fish Fruits Bones Need Their Nutrition Too

Vitamin D is extremely important. Without it your body can not absorb calcium well. Your body generates vitamin D when exposed to the sun but you must be safe in the sun! We get vitamin D from foods like: Cereals, milk and juices fortified with Vitamin D Vitamin D

Osteopenia Is a decrease in bone mass. If it is untreated it could lead to osteoporosis. Osteoporosis porous bones Bones have become thinner and have lost density and strength. Bone Diseases

Sports and exercises that strengthen bones include: Soccer Basketball Bowling Jumping rope Walking Dance And others.

Make calcium-rich foods part of your diet Exercise Good eating habits and exercising are an important part of keeping your bones strong when you are young and as you age

Measure BMI Measure Blood Pressure Complete Athlete s Survey Complete Course Evaluation Hand out Completion Certificates

Steps to Better Health; Special Olympics Arizona; Dr. David Paz; 2010 Myplate.gov cdc.gov