Living a Healthy Lifestyle

Presented By:Joelle Del MonteMarla FultonRacquel Praino

Let’s Think: What does a healthy person look like?

What do they do? How do they act? Who are their friends?

What Makes Up YOUR HEALTH

Physical

Mental/Emotional

Social/Environmental

Your Health

Physical Health

Nutrition Physical Activity

Eating healthy

Tip #1: Eat in Moderation Serving size vs. Portion size- what’s the

difference? Identify what a proper serving size is.

Add color and variety to your plate Make sure your plate is at least half fruit

and vegetables Make at least half your grains whole

grains

Tip #2: Add Color!

Tip #3:Make eating healthy work for you.

If you are constantly “on-the-go”: Pack lunches and healthy snacks to keep you

going.

Whole-grain breads, oatmeal, and fruits give you healthy carbohydrates can give a boost of energy.

Combine protein and carbohydrates like fruit and yogurt or a whole-grain waffle with peanut butter.

Fiber in foods like fresh fruits, oatmeal, or whole-grains can help keep you feeling fuller for longer.

Start your day off right:

Eating a healthy breakfast: Helps keep your brain

functioning, especially on exam days!

Can help you get better grades.

Can help you eat less throughout the day.

Getting adequate protein, vitamins and minerals from food can keep you from taking sick days.

Performance of Students had breakfast vs. no breakfast

A B C D E0

5

10

15

20

25

30

35

40

45

Breakfast No BreakfastFigure 1. Phillips, G. (December 2005)Percent Performance of Those Student who had Eaten Breakfast and Those that did not have Breakfast . Retrieved March 2015 from: eric.ed.gov

Power up your plate! Make at least HALF your plate fruits and

vegetables. Keep your protein lean. Make at least half your grains, WHOLE grain. Eat your colors. Don’t forget your dairy!

Snack healthy! Avoid snacking while watching TV or

playing video games. Portion out your snacks. Cut back on foods high in solid fats,

added sugars, and salt. Don’t deprive yourself- enjoy healthy

snacks between meals. The best snacks include complex

carbohydrates, low-fat dairy, and low-fat protein.

Snack healthy! Complex Carbohydrates- Fruits,

vegetables, whole-grains, beans and legumes, hummus, and edamame.

Low-fat Dairy- Good choices are low-fat milk, yogurt, cheese, and cottage cheese.

Low-fat Protein- Lean chicken, turkey or fish, and nut-butters.

If you are an athlete:

It is important to constantly fuel your body with protein and nutrients but remember to keep it lean.

Low fat milk and dairy products and lean meats are key.

If you are a vegetarian:

Make sure you are getting sufficient protein from a great variety of foods

Tip #4: Know what your body needs

Rethink Your DrinkThe harms of Energy Drinks

Can Cause fatigue/ exhaustion Excessive Caffeine : 50 mg -505 mg per can or bottle Intoxication Does not improve or enhance performance Cons Bad for your teeth Adds more toxins to your body Dehydrating action

Tip #5: Know the Dangers of Energy Drinks

What is an energy drink?• The term “energy drinks” refers to beverages that contain

caffeine in combination with other ingredients such as taurine, guarana, and B vitamins, and that claims to provide its consumers with extra energy.

• This term was created by companies in the beverage industry and is not recognized by the United States Food and Drug Administration (FDA) or the United States Department of Agriculture (USDA)

Caffeine: A legal drug, also used as a pesticide

Taurine: Naturally made by the body but TOO MUCH can be bad

Guarana: “More Caffeine”

Possible Side effects of drinking one or too many energy drinks too fast:

American Association of Poison Control Centers. Energy Drinks. Retrieved March 2015 from aapcc.org

• Nausea• Vomiting • Nervousness• Tremors• Insomnia• Restlessness• Delirium• Sweating• Headache• Seizures• Increased heart rate

• Kidney problems• Altered heart rhythm• Mood changes• Withdrawal• Diarrhea• Chest pains• Increased blood

pressure• Dehydration

What's in the Jolt Behind Your Energy Drink?

Hersey's Kisses (9)

Coca-Cola

Tea, Brewed

Mountain Dew

Tall Starbucks Coffee

Regular Energy Drink

Low-Cal Energy Drink

Super-Caffeinated

0 50 100 150 200 250 300 350 400 450

Caffeine Content reported by manufacturers

Amount of Caffeine Per Container (mg)

WHERE CAN YOU GET THE ENERGY YOU ARE LOOKING FOR?

• Eat light- don’t over indulge in your meals.• Eat often- having smaller meals and healthy

snacks throughout the day.Snack smart with a protein and fiber-rich carbohydrate

• Eat with color- make sure you are varying your diet with foods from each food group, including nutrient-rich fruits and vegetables

• Thirsty? Drink water rather than a high caffeinated or sugary drink.

• Get your zZz’s!!

Balancing the Sugar

The ingredient “Sugar” Can also be disguised as:• barley malt• beet sugar• brown sugar• buttered syrup• cane-juice

crystals• cane sugar• caramel• carob syrup• corn syrup• corn syrup

solids• date sugar• dextran• dextrose• diatase

• diastatic malt• ethyl maltol• fructose• fruit juice• fruit juice

concentrate• glucose• glucose solids• golden sugar• golden syrup• grape sugar• high-fructose

corn syrup• honey• invert sugar• lactose

• malt syrup• maltodextrin• maltose• mannitol• molasses• raw sugar• refi ner's syrup• sorbitol• sorghum syrup• sucrose• sugar• turbinado sugar• yellow sugar

Added sugars are sugars and syrups that are added when foods or beverages are processed or prepared. This does not include naturally occurring sugars such as those in milk and fruits.

• Too much added sugars can lead to one of more of the following:• Tooth Decay• Risk of Type II Diabetes• Sugar “crash” after an

insulin and blood sugar spike

• High amounts of sugar can lead to excess calories and weight gain

Tip #6: Don’t eat healthy for nothing! Try to incorporate a little exercise

into each day. Don’t have the time? Switch some

things up a bit. Just 20 minutes a day can greatly

impact your overall health. Exercise with the right diet can help

you achieve your best performance.

Physical Activity Helps Build and Maintain : Healthy bones and muscle Helps Reduce Risk: Obesity and chronic diseases Depression and anxiety Help improve Academic performance: Grades Concentration and attentiveness

Tip #7: Get your Z’s 12-18 year olds need 8.5-10 hours a

night Proper sleep helps your brain work

properly and better decision making Sleep deficiency can be linked to

depression, anxiety and problems controlling emotions and behavior

Your immune system relies on good rest to stay healthy

Mental/Emotional Health

Your feelings Self-Talk Depression and Anxiety What causes those things? How can you identify the symptoms? Who can you talk to about it?

Our Feelings Our lives are constantly changing, therefore

our feelings are constantly changing. Frustration Excitement Anger Motivation Sadness

What other feelings have you experienced this past week?

DEPRESSION & ANXIETY

Depression Feeling sad Feeling bad about

yourself Not wanting to do

your usual activities

Anxiety Feeling nervous Uneasy about certain

situations at school, home, etc.

Can cause you to sleep more stress during your day-to-day life

Can Be Caused By: Someone you love has passed away

(family member or friend) Fighting with a close friend Balancing your time between school,

work, friends, family, sports, etc. Troubles at home with family – arguing Being a witness or victim of bullying

REMEMBER TO: Know that it’s important to talk to someone

Family member, teacher, guidance counselor, a close friend

Tell them how you are feeling Sad, alone, nervous, frustrated, angry, avoiding

people or activities, etc.

Handling Your Emotions:

GET CREATIVE & GET MOVING!**Use artistic and physical activities!!**

Surround yourself with people that make you happy

Remove yourself from unhealthy/stressful situations (ex. drugs/alcohol)

To help with anxiety: stick to routines Find a healthy balance for YOU!

Positive Self-Talk Self-Talk: that constant chatter going on in

your mind. Not all self-talk is true or meaningful (ex. I

will fail that test, I can’t try out for that team)

We must train our minds to exercise POSITIVE self-talk!!! “I can! I am! I will!”

Social/Environmental Health

Friends Healthy Decisions Take a stand against bullying Going GREEN!

Making Healthy and Positive Decisions Put things into perspective.

The decisions you face with at this very moment may seem like the right thing right now, but may not be in the long run!

Ex: Surrounding yourself with positivity instead of negativity. It may seem like the ‘cool’ thing to do is to follow in your peers footsteps, but surrounding yourself around positive people and a positive environment will make you a better you and you will make better friends!

Choosing Good Friends Surround yourself with friends who bring out the

best in you! Don’t surround yourself with friends who influence

you or force you to do bad things. Some qualities in a good friend could be:

Trustworthy Respectful Understanding

What do you think are qualities in a good friend?

Taking a Stand Against Bullying/Harassment

Treat somebody the way YOU want to be treated.

Bullying affects a person in many ways the eye can’t even see.

Every person deserves to be treated with respect and kindness.

If you see somebody being treated, talk to a trusted parent/guardian/teacher/counselor/etc. to help stop the bullying from becoming more serious.

Go Green! No matter how big or small, you CAN make a

difference to going green! We wouldn’t be here if it wasn’t for our

environment, so take care of it too! Going green can be as simple as shutting lights off

when leaving your room or plant flowers and trees! Remember the three R’s…Reduce, Reuse, Recycle!