1. Finding the Balance UREC Wellness Passport October 6th, 2009
By Gemma Hobbs and Christina Finotti

2. What do you think? Is dieting is the best way to be healthy?
Is exercise is the best way to be healthy?
How much exercise do you think you need per week?

3. 30 min every day at least 4 days per week
Doesn’t need to be hard exercise!

4. Food: The Facts
MyPyramid.gov for your personalized needs (how many servings of different types of foods you need)
What kinds of foods do you need?
~45-65% carbs, ~20-35% fat, ~10-35% protein (fluctuates depending on body shape, size and gender)

5. Health
Heart disease
Saturated fat, cholesterol, trans fat, high abdominal fat
High cholesterol
Foods to avoid: whole milk, butter, ice cream, cheese, cream, shellfish, organ meats, duck and goose, high-fat foods
High blood pressure (hypertension)
Strokes
Type II Diabetes (adult onset)
Some cancers
Osteoporosis
Calcium and Vitamin D

6. “Epidemic”
Globally more than 1 billion overweight adults, 300 million of them obese
In America, 34% obesity (projected 41% in 2015)
Close to 25% of all children and teenagers are either overweight or obese
National overweight is over 60%

7. Benefits of Healthy Eating
Helps you control your body weight
More energy
Supports your body while growing and developing
Eating and mood - your brain needs to function well

8. Exercise: The Facts
Exercise builds lean muscle which helps to keep weight off
It all depends on calories in and calories out

9. Benefits of Exercise Strengthens bones and muscles
Improves mental health and mood
Lowers blood pressure
Improves cholesterol levels
Reduces risk of CVD, diabetes, and some cancers

10. Scenario: Dieting without Exercising
Depriving yourself, and it’s hard to stick with
Time.com: women who ate right but didn’t exercise were far more at risk for heart disease than women who were fit but overweight
Relies on willpower the entire time
Dieters lapse, diet only works for as long as your motivation can hold out
You have to exercise to maintain lean tissue and not lose it through dieting!

11. “Diet”
Instead of “dieting” for long term weight loss, adopt a lifestyle of healthy eating that you can maintain for the rest of your life.

12. Scenario: Exercising without Healthy Eating
Not paying attention to what you’re eating after you work out can have serious consequences for your long-term health
Can cause loss of muscle mass (when you build lean muscle, you burn more calories at rest)
Important to eat a good balance of carbs and protein after exercise to replenish energy stores

13. Exercise
Exercise per week: 30 min/day at least 4 days a week moderate activity (brisk walking, easy jogging, elliptical, bike riding, swimming)
Incorporate some resistance training, like weight lifting

14. Remember: Adopt a Lifestyle
Eat until satisfied, not stuffed or hungry
“Sweat once a day”
Lifetime maintenance

15. Cautions
Don’t let exercise run your life
Don’t obsess about your food

16. Snack Ideas
You may feel hungry more often if you begin a regular exercise program
Eat to satisfy yourself with healthy snacks…don’t ignore your stomach!
Cottage cheese + cucumbers
Banana + peanut butter
Vegetables + hummus
Skim ricotta cheese + frozen berries and cinnamon sundae

17. Exercise Tips Go to the gym with a plan in mind
Have reasonable goals for fitness
Don’t do too much, but push yourself to see the change!
Your body gets used to certain types of exercise, so change up your routine (adjust intensity, distance, etc.)
Moderate activity is a good idea for people who don’t have the time or energy to keep up a high-intensity program for a long time

18. How to Combine Healthy Eating and Regular Exercise
Harvard study: “a combined diet + exercise plan provided greater long term weight loss than a diet-only program”.
Things to keep in mind:
Watch your calories and where you calories are coming from
Mix cardio training with strength training
This combination will give you the best results

19. Health Quotation from a reputable health-oriented magazine:
“A well-balanced routine of physical activity and proper nutrition helps maintain a healthy body weight and lean muscle. Maintaining a healthy body weight will enable you to have more energy and need less sleep. Consistent physical activity and certain foods consumed are connected to improving your psychological and emotional well being, such as mental vigor with reaction time, acuity and math skills. The two combined may even enhance creativity and imagination. Some studies have linked exercise and diet to effective improvement in depressed individuals. Therefore, you will have a higher level of self-esteem and self-confidence.”

20. Motivational Resources :)
Go to MyPyramid.gov to find your personal fitness and nutrition needs
Magazines: Shape, Fitness, Women’s Health, Men’s Health, etc.
Biggest Loser, Celebrity Fit Club, American Gladiator, Workout
Join an online support group through a reputable magazine like Fitness or Self, or a website dedicated to health and fitness
Health sections in bookstores
The Shenandoah Valley
Hiking, biking, parks around town (running, tennis), especially since the weather is getting so nice!
Farmer’s Market in downtown Harrisonburg

21. Websites http://www.cyh.com/HealthTopics/HealthTopicDetails.