1. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 1 By Mona J Casady Chapter Seven Maintaining Health and Wellness By Mona J Casady Chapter Seven Maintaining Health and Wellness

2. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 2 This chapter focuses on how to: Reduce stress Plan a healthy diet Enhance your physical well- being Improve your sleep Grow in health and wellness

3. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 3 Controlling Stress The degree of emotional stress you encounter depends on how you interpret or cope with the source event or problem

4. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 4 Controlling Stress (cont’d) When stress is prolonged within the body and not released, the body’s defenses break down and health is impaired

5. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 5 Controlling Stress (cont’d) Chronic emotional stress results in suppression of the immune system and leads to hormonal imbalances, which increase the probability of illness.

6. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 6 Twelve Ways to Control and Reduce Stress 1.Exercising 2.Relaxing 3.Eating nutritious food 4.Taking vitamin supplements 5.Sharing concerns with close friends 6.Practicing spiritual beliefs

7. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 7 Twelve Ways to Control and Reduce Stress (cont’d) 7.Avoiding procrastination 8.Meditating 9.Doing something fun 10.Saying “No” to extra requests 11.Maintaining a positive attitude 12.Giving and receiving affection

8. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 8 Plan a Healthy Diet The key to healthy eating is choosing a variety of foods in amounts that are right for you. Each day your body needs fiber, protein, carbohydrates, vitamins, minerals, fats, and water to function efficiently. Morning is the best time to eat the most. The nutrients will nourish your brain, and your exercise throughout the day will burn the calories.

9. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 9 Making Healthy Choices Foods to Avoid Cheese, ice cream Sugar Salt, pepper Candy, chocolate White flour, white bread Colas, soft drinks Potato chips, french fries Donuts, sweet rolls Fried foods, bacon, burgers Processed meats Processed cereals with sugar Foods to Choose Oatmeal, raisins Chicken, turkey (white meat) Fish, seafood Potatoes Fresh, raw fruits Fresh, raw vegetables Whole grain breads Whole grain cereals Dried beans, brown rice Fresh fruit juices Olive oil, canola oil

10. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 10 Tips for Healthy Eating Eating out? Order the small size or reduced portions. Eat half in the restaurant; take half home. Divide yummy but unhealthy items with dining partner.

11. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 11 Tips for Healthy Eating Buying groceries? Shop after having eaten a meal. Read labels carefully and compare items. Buy items low or reduced in fat and calories.

12. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 12 Tips for Healthy Eating (cont’d) Eating at home? Eat snacks from a plate - not out of a bag. Put cooked ground beef in a strainer and rinse with hot water; then add to recipe. Drink a glass of water before each meal.

13. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 13 Which Sports Are Best for You? SportCalories Per Hour Aerobic Capacity Cost Running700 – 900HighLow Swimming500 – 600HighLow Cycling400 – 650HighModerate Walking200 – 400ModerateNone Racquetball600 – 650ModerateModerate – High Tennis300 – 450ModerateModerate – High Golf250-350LowHigh

14. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 14 Importance of Adequate Sleep Research on over 6,000 freshmen within the last three years reveals that students who average seven to eight hours of sleep each night earn the highest GPAs. Students who average five or fewer hours of sleep each night have the lowest GPAs.

15. Chapter 7Copyright 2002 Houghton Mifflin Company - All Rights Reserved 15 Achieving a Balance in Health and Wellness Is Your Wheel of Wellness Balanced? Social Occupational Spiritual Physical Intellectual Emotional