Improving your HC360 Score - Part 1 June - Preparing for Screen… · Improving your HC360 Score...
Transcript of Improving your HC360 Score - Part 1 June - Preparing for Screen… · Improving your HC360 Score...
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Presented By |
Improving your HC360 Score - Part 1
Coach Jordan and Coach Shelby
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AGENDA
• How exercise and nutrition affect your biometrics
• Simple ways to improve your habits
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WHAT DO WE TEST?
Standard Panel
BMI/Measurements
Blood Pressure
Glucose
Cholesterol • HDL, LDL, Triglycerides
Nicotine
Additional testing and different models available
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BMI/MEASUREMENTS
How nutrition affects these
• Eating too much
• Nutrient density
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BMI/MEASUREMENTS
How exercise affects these
• Helps to burn up extra calories, prevents calories from being stored
• Boosting metabolism
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BLOOD PRESSURE
How nutrition affects this
• Salt
• Potassium, Magnesium, Calcium
• Overall calorie intake
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BLOOD PRESSURE
How exercise affects this
- Exercises the heart like any other muscle.
- Stronger heart able to pump more blood with less resistance.
- Consistently putting your heart through cardiovascular activity.
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GLUCOSE
How nutrition affects this
• Sugar
• Refined carbohydrates
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GLUCOSE
How exercise affects this
- Increases insulin sensitivity - Using up sugars and
carbohydrates, which impact sugar levels.
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CHOLESTEROL
How nutrition affects this
• HDL- Healthy Fats- Fiber
• LDL- Fiber- Processed oils
• Triglycerides- Food quantity- Refined carbohydrates
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CHOLESTEROL
How exercise affects this
- Cardiovascular activity helping the “cholesterol recycling process”.
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WHERE DO I START WITH NUTRITION?
Track!• BMI/Waist
- Calorie deficito 500 calories/dayo Don’t go below 1200-1500 calories (more if
you exercise regularly)
• Blood pressure- Calorie deficit- Sodium (<2300mg)- Potassium (3500-4700mg)
o Banana, avocado, sweet potato, spinach,watermelon, coconut water
- Calcium (1,000 mg)o Dairy, collard greens, kale, sardines
- Magnesium (310mg for women, 400 for men)o Pumpkin seeds, almonds, spinach, cashews
https://www.healthline.com/nutrition/foods-loaded-with-potassium
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WHERE DO I START WITH NUTRITION?
Track!
• Glucose- Sugar (<25g for women, <36 for men)- Carbohydrates
o Oats, 100% whole grain/wheat, rye, quinoa
• Cholesterol- HDL
o Healthy Fats - avocado, salmon, sardines, tuna,
almonds, walnuts, chia seeds, olive oil, coconut oil
o Fiber (25g for women, 38 for men)- Fruits, veggies, lentils, chia seeds
- LDLo Fibero Sugars
- Triglycerideso Sugarso Carbs
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WHERE DO I START WITH NUTRITION?
• Pick your Change- What do you want to do?- What’s realistic?
• Track your Progress- Celebrate yourself!
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WHERE DO I START?
Exercise
-Finding an activity that actually appeals to you.
-Establishing an objective as to how often you can reasonably do this activity so that you will be able to create a consistent routine.
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WHERE DO I START?
Exercise
- Scheduling your workouts and treating them like an appointment.
- Packing gym bag or other necessary items to help be prepared for your workout.
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Find out more on www.healthcheck360blog.com
UPCOMING WEBINARS
June 19, 2019
Improving your HC360 Score – Part 2
July 3, 2019
Developing ResiliencePracticing optimism and healthy habits to adapt to life’s curve balls
A special 2-part webinar series devoted to your overall health. We will cover sleep and stress in Part 2 to complete our holistic advice to improve your health, and your HC360 score!
Find out more on www.healthcheck360.com/blog
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