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Maintaining a Healthy Lifestyle
Chapter 12
A college education is an
investment in your future.
Plan to live a long and healthy
life to enjoy your investment.
In the 21st Century, it is
predicted that you could live to
be 100 years old.
Plan your life as if you will live
to be 100 years old and
healthy.
Keys to Good Health
Nutrition
 Exercise
 Avoid Addictions to Smoking, Alcohol
and Drugs
 Protect Yourself from Disease
 Get Enough Sleep
 Manage Stress

Nutrition: You Are What You Eat
Aim for a Healthy Weight
What is the best way to
maintain a healthy weight?
Maintain a healthy weight
through:
Healthy eating
 Exercise

Calculate Your Body Mass
Index (BMI)
A common method of evaluating your
weight
 BMI= 705 X Body Weight Divided By
(Height X Height)

BMI

Less than 18.5

Under weight

18.5-24.9

Normal weight

25-29.9

Overweight

30 and above

Obese
Be Physically Active
Each Day
Adults Need 30-60 Minutes of
Moderate Activity Each Day

Moderate activity is one that requires as
much energy as walking 2 miles in 30
minutes
Newer recommendations are
for an hour of exercise each
day!
Nutrition Test
What would you feed
a 6 year old for
breakfast before
you send him or
her to school?
Write your answer on a separate
sheet of paper.
Let’s hear some examples
Nutrition Test, Part II
What did you have for breakfast
this morning? Write this on a sheet
of paper.
Nutrition Test: Part III
How many teaspoons of sugar
are in a can of soda?
There are 9 teaspoons of
sugar in a can of soda!
Use MyPyramid Plan to
Guide Your Choices
Food amounts based on:
Age
 Gender
 Level of physical activity

Bread, Cereal, Rice and Pasta

3 or more ounces. An ounce is:
 1 slice of bread
 1 cup of cereal
 One half cup of cooked rice, cereal or
pasta
Vegetables

One to 2 and a half cups. A cup is
equal to:
 2 cups of raw leafy vegetables
 1 cup of raw or cooked vegetables
 1 large ear of corn
 1 medium potato
Fruits
One to two cups recommended. A cup
is equal to:
 1 small apple
 1 large banana
 1 large orange
 1 cup of 100% juice

Milk, Yogurt and Cheese

2-3 cups recommended. One cup is
equal to:
 1 and one half ounces of cheddar
cheese
 2 cups cottage cheese
 1 8 oz. container of yogurt
Meat, Poultry, Fish, Dry
Beans, Eggs, Nuts

2-6 ounces recommended
 One quarter cup of cooked dry beans
 One egg
 1 tablespoons peanut butter
 One half ounce of nuts
Oils

3-7 teaspoons recommended
 Cooking oil
 Salad dressing
 Margarine
 Mayonnaise
Discretionary Calories

Range from 100-300 calories for most
people
 Eat more of essential foods
 Eat foods with higher fat or sugar
content
Suggestions for Healthy Food
Choices
Two thirds of the dinner plate should be
covered with fruits, vegetables, whole
grains and beans
 Eat a variety of grains daily, especially
whole grains
 Limit solid fats such as butter,
margarine and lard

Suggestions for Healthy Food
Choices
Moderate your intake of sugar
 Choose and prepare foods with less salt

Group Exercise:
Ollie American’s Diet
Assignment:
How Healthy is Your Diet
Hints for Ollie’s Diet
A large pizza has 16 ounces of cheese
( equivalent to about 11 cups of milk)
 A large slice of pizza is equal to 2 slices
of bread
 A hamburger bun is 2 slices of bread
 A hamburger patty is about 4oz.

Ollie is allowed 100-300
discretionary calories. How
many did he eat?
Many of Ollie’s foods are high
in calories






12 oz. Soda or beer = 150 calories
Small bag of chips (1.5 oz) = 230 calories
Small candy bars = 300 calories each
A large pepperoni pizza = 1400 calories
A large hamburger = 500 calories
A large order of fries = 450 calories
Avoid Addictions
Smoking
 Alcohol
 Drugs

Smoking is the leading cause
of preventable death in the
United States
About 430,000 Americans die
each year from smoking
related illnesses.
Imagine 4 jumbo jets each
carrying 400 persons crashing
each day. This is how many
people die each year from
smoking related illnesses.
Smoking Is Related to Many
Illnesses:






Respiratory System
Heart and
Circulatory System
Strokes
Eyes and Vision
Cancer
Osteoporosis


Damages
Developing Fetus
Facial Wrinkling
Increase Your Life by 10
Years:
Refrain from smoking.
 Maintain a healthy diet.
 Exercise regularly.

Smoking is promoted to make
money for the tobacco
companies.
Smoking has always
played a leading role
in movies and TV shows.
Film stars John Wayne,
Robert Mitchum, Humphrey
Bogart and Yul Brynner
all died from lung cancer.
Be Careful with Alcohol
Responsible Drinking
Abuse of alcohol is the number one
health problem facing college students
today
 The leading cause of death among
college students is alcohol related car
accidents

Some Problems
Excessive drinking is a factor in poor
college performance and high drop out
rates.
 Heavy drinking causes brain damage
and interferes with memory.

Women are at greater risk
Women have a higher concentration of
alcohol after drinking the same amount
as men.
 There is greater damage to the heart
and brain.
 There is a greater risk of breast cancer.
 There is a greater chance of being the
victim of violent crime.

Binge drinking is having too
much alcohol in too little time.
Men who drink 5 or more drinks in a row
 Women who drink 4 or more drinks in a
row
 Two out of five college students are
binge drinkers

Binge drinkers are more likely
to:
Be hurt or injured
 Drive a car after drinking
 Get in trouble with police
 Engage in unprotected sex
 Damage property
 Fall behind in school work
 Miss class

Moderate Drinking
One drink per day for women
 Two drinks per day for men

Blood Alcohol Concentration
(BAC)
Legal BAC is .08
 How many drinks is .08?

BAC
Most people reach .05 BAC with one or
two drinks.
 How much is one drink?

One Drink Is:
One l2 ounce can of beer
 One 4 ounce glass of wine
 1.5 ounces of distilled spirits (whiskey,
vodka, rum)

BAC
.08 driving under the
influence
 .2 a person passes out
 .3 a person lapses
into a coma
 .4 death is likely
from alcohol poisoning

Factors Affecting BAC
How rapidly you drink
 Type of drink
 Temperature of drink
 Food
 Size and gender
 Age
 Ethnicity
 Other drugs

Symptoms of Alcoholism
Drinking more than intended
Persistent desire to drink
Unsuccessful attempts to quit
Absenteeism
Decreased performance at
work or school
Get Help
Family doctor
 College Health Office
 See the Health Section of the College
Success Web Site for related links to
Alcoholics Anonymous and other
suggestions for help

Be Careful with Other
Drugs Too
Taking drugs interferes with
concentration and memory.
 Taking drugs interferes with
accomplishing your goals and dreams.

Is it worth it? Ask yourself
these questions:
Are the benefits greater than the
problems?
 Will I experience more pleasure than
pain?
 Will the drug do more harm than good?

Let’s Stop for a Game
Directions: Walk around the
room and have 3 students
write their names on your
card. I can write my name on
your card too.
Protect Yourself from
AIDS and Other STD’s
What is AIDS?
It is the acquired imunodeficiency
syndrome.
 It is the disease you get when HIV
destroys the immune system.
 There is no cure.

How is AIDS acquired?
Sex without a condom
 Sharing a needle or syringe to inject
drugs
 Blood transfusions (small risk)
 Mothers can pass on the virus to their
babies

Limit Your Risk
Use a latex condom
 Do not share needles
 Reduce or eliminate risky behaviors

Testing for HIV

Contact your College Health Center or
local Health Clinic
Other Sexually Transmitted
Diseases (STD’s)








Clamydia
Gonorrhea
Syphilis
Genital Herpes
Human Papillomavirus
Hepatitis B
Trichomoniasis
Bacterial Vaginosis
STD’s can cause
Cancer
 Impaired fertility
 Premature birth
 Infant fatality
 Disability

STD’S Affect one out of Every
6 Adults
Get Enough Sleep
It is important for learning and brain
function
 It is important for good health

Lack of Sleep Causes
Difficulties with memory and learning
 Increased irritability
 Accidents
 Illness
 Lack of energy
 Stress

So, Stay Up Late And
Be Tired
Sick
The immune system does not work
as well.
Depressed and Irritable
Risk an Accident
Lack of sleep causes
Weight gain
 Rapid aging

Lack of sleep causes
hallucinations. During
the Gulf War, soldiers
put coins in tree branches
thinking they were soda machines or
phone booths.
After 24 hours of simulated combat,
artillery teams lost track of where they
were and what they were firing at.
During the Gulf War, sleep deprived
soldiers fired on their own buddy's
tanks.
Mental performance degrades by
25% in every 24-hour sleepless period.
Staying up late and cramming
for a test is probably not a
good idea!
Keys to Success:
Live to be 100
How to live to be 100 years old
Life Expectancy
A male baby born today can
expect to live 76.4 years;
a baby girl, 83.25 years.
At 35 years of age, a person’s
life expectancy rises to 78.96
for males and 89.78 for
females.
At age 122,
Jeanne Calment
was the oldest
person in the world.
Jeanne Calment, 122
Took up fencing at age 85
 Rode a bike at age 100
 Released a RAP CD at age 121
 Spirited and mentally sharp
 Famous for funny saying such as, “I’ve
never had but one wrinkle, and I’m
sitting on it.”

Group Activity
Brainstorm ways to live to be
100 years old. Write your 5
best ideas on the board.
Ways to Live to Be 100
If you smoke, make quitting
your top priority
 Reduce fats and cholesterol
 Do aerobic exercise 3 to 5 times a
week
 Emphasize fruits and vegetables in the
diet

Ways to Live to be 100

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

Get cancer screening
Never go on a fad diet
Eat less meat
Get enough sleep
Relax
Be an optimist
Making Positive Changes in
Your Life


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

Precontemplation-denial or blame it on
someone else
Contemplation-thinking seriously about taking
action
Preparation-making a strategy for change
Action- just do it
Maintenance-keep doing it
Termination-no more temptations
Exercise:
Write 3 Intention Statement
About Your Health
I intend to. . .
Share your ideas
Stress and Relaxation
Chapter 12 (Continued)
Is the removal of all stress
helpful?
Stress can be motivation
Two Kinds of Stress

Distress

Eustress
BY DR. HANS SELYE
Distress
What are some examples of
distress?
Rate the Stress
 Low
 Tests
 Medium
 Money
 High
and bills
 Children
 Work
 Traffic
 Telephone
What is stress for one person
is not necessarily stress for
another
Where is the stress?
Could it be in your head? It is
how we look at the situation.
If you think your life is disconnected,
Your thinking may be misdirected
For living, you see,
Is as it should be
It’s just not what you expected.
BY OLIVER, A RATIONAL
PSYCHIATRIST
The Physiology of Stress
What are the symptoms of
stress?
Stress Symptoms
Insomnia
 Muscle tension
 Digestive problems
 Raised blood pressure
 Cold hands
 Health problems

The Story of the Cave Man
and the Saber-toothed Tiger
Picture this scene a million
years ago. You come out of
of your cave. The sun is up
and the birds are chirping.
Your heart rate is normal.
All of a sudden you hear a
twig snap. Off to your right
you see a large saber-toothed
tiger. You have two options.
What are they?
Fight
Or flight
To fight that tiger or run away
fast, the body prepares by
releasing stress hormones
Cortisol increases blood sugar and
speeds metabolism
 Epinephrine supplies extra glucose
 Norepinephrine speeds up your heart
rate and raises your blood pressure

Why is stress a problem?
There is no longer a tiger to
kill or run away from!
And we are left with all the
stress hormones
Fight or flight is not an
appropriate response to
today’s problems
Stress interferes with learning
and study
3 Ways to Deal with Stress
Exercise uses up the stress hormones
 Stress reducing thoughts
 Physical relaxation

Exercise
Remember what the cave
man did when threatened?
He or she MOVED!
Moving burns the stress
hormones
Make exercise such as a brisk
walk for 30 minutes, a part of
your daily routine.
Find some activity that you
like.
Stress Reducing Thoughts
ABC’S of Emotions
 Fact
or event
 Self statement
 Emotion or feeling
Here is an example from the
text:
Traffic
What are the ABC’S?
Stress Reducing Thoughts
 Keep
cool
 It’s not the end of the world
 Relax
 I don’t have to be perfect
 Life’s like that
 Life’s too short to be miserable
Exercise:
Write at least 3 stress reducing
thoughts on the 3 x 5 card.
1.
2.
3.
Group Activity:
Stress-Reducing Thoughts
Physical Relaxation
Elements of Physical Relaxation
 Breathing
 Tensing
and Relaxing Muscles
 Visual Imagery
 Positive Suggestions
 Music
Breathing
 Take
a few deep breaths
 Focus on your breathing
Tensing and Relaxing
Muscles
 Let’s
try it
Use Visual Imagery
 Imagine
your favorite place
 Beach
 Mountains
 Lake
 Desert
IMAGINE YOURSELF AT
THE BEACH
OR IN THE MOUNTAINS
OR YOUR FAVORITE PLACE
Use Positive Suggestions
Music

Use a beat slower than your heart rate
Relaxation Exercise
Let’s Review.
Do these things at home on
your own:
 Music
 Breathing
 Tensing
and relaxing muscles
 Imagery
 Positive
suggestion
Make it a Habit
Exercise
 Stress reducing thoughts
 Physical relaxation

Stress Management Checklist
Manage your time and organize your
things
 Don’t spread yourself too thin
 Learn to say “no”
 Cultivate friends
 Participate in an extracurricular activity
 Do something fun every day

Stress Management Checklist
Exercise regularly
 Eat sensibly
 Get enough sleep
 Learn to relax

Take Action to Reduce Stress
Concentrate your efforts on doing
something about the problem.
 Seek information on how to solve your
problem.
 Make a plan of action.
 Make it a priority to solve the problem.
 Do what needs to be done, one step at
a time.

Write 3 intention statements
about relaxation:
I Intend to . . . .
1.
2.
3.
Complete: What is Your Stress Index?
Good Health to You!