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 7 Copyright 2002 Houghton Mifflin Company - All Rights Reserved

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By Mona J Casady

Chapter Seven

Maintaining Health and Wellness

By Mona J Casady

Chapter Seven

Maintaining Health and Wellness


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This chapter focuses on how to: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


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Controlling StressControlling Stress

The degree of emotional stress you encounter depends on how you interpret or cope with the source event or problem


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Controlling Stress (cont’d)Controlling Stress (cont’d)

When stress is prolonged within the body and not released, the body’s defenses break down and health is impaired


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Controlling Stress (cont’d)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.


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Twelve Ways to Control and Reduce Stress

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


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Twelve Ways to Control and Reduce Stress (cont’d)

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


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Plan a Healthy DietPlan 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.


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Making Healthy ChoicesMaking Healthy ChoicesFoods 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


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Tips for Healthy EatingTips 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.


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Tips for Healthy EatingTips 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.


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Tips for Healthy Eating (cont’d)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.


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Which Sports Are Best for You?Which Sports Are Best for You?

Sport Calories Per Hour

Aerobic Capacity

Cost

Running 700 – 900 High Low

Swimming 500 – 600 High Low

Cycling 400 – 650 High Moderate

Walking 200 – 400 Moderate None

Racquetball 600 – 650 Moderate Moderate – High

Tennis 300 – 450 Moderate Moderate – High

Golf 250-350 Low High


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Importance of Adequate Sleep

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.


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Achieving a Balance in Health and Wellness

Achieving a Balance in Health and Wellness

Is Your Wheel of Wellness Balanced?

• Social• Occupational• Spiritual• Physical• Intellectual• Emotional

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