Cultivating Cultivating HealthHealth

Rajbir KaurRajbir Kaur

Contents :

What is health? Exercise a way to health. Beneficial aasanas. Study on reasons of exercise among people going to

gym. Benefits of exercise. Calorie spent during activities

Nutrition Balanced diet. Managing vegetable intake/week. Additives Key recommendations for Fats Supplementation Caloric values Tips References

My health my responsibility!

Health is defined as

“State of complete physical, mental and social wellbeing and not merely absence of disease or disability”.

Complete wellbeing

Physical Fitness Exercises & NutritionSocial Well Being Contributing time to community through local

volunteer groups, religious organizations, or civic groups

Staying in close contact with friends and family. Mental Wellness

Doing mind exercise by researching something that interests you rather than usual activities.

Developing hobbies

Adopting healthy ways!

What's good for the body is good for the spirit as well.

keep motivated, to say to yourself, "I can do it."

Regular exercise is even more important for adults.

Move your body to activity

Look for daily opportunities to exercise in work and play.

Choose an exercise you like and stick with it. Use the buddy system. Walk, swim, climb, bicycle,

dance, fish! Join a walking group or visit your local recreation

center, park, church, or senior center.

Start

Forward bending

Normal

Tree pose

Triangle pose

Triangle pose

Side stretch

Hero pose

Cat pose

Crescent moon pose

Fish pose

Leg forward fold

Conti.

Plough pose

Conti.

Primary reason for exercise

People who participate in physical activities at least occasionally

For fun/enjoyment (49%) To prevent health problems (36%) To reduce stress/tension (31%) To relax (30%) To help with current medical problems (27%)

Benefits

Keeps you active Prepare for the tiring day RSI or Repetitive Strain Injury is a growing problem

in today’s computer savvy society. While RSI can be caused by many different types of repetitive tasks, it is most often a computer use injury. RSI symptoms include extreme hand pain, elbow pain and wrist pain, as well as numbness and tingling sensations.

Increases the length & quality of life. Prevents adult onset of Diabetes. Alleviates symptoms of depression & anxiety. Important for weight management and weight

reduction.

Other activities: Calories burned per min

Standing 2 to 2.5

Walking 2.5 to 4

Jogging 10 to 11

Swimming 12

Walking brisk 7 to 8

Dancing 6 to 6.5

Walking (treadmill) (3.5 mph) 5 to 5.5

Climbing stairs 6 to 6.5

Scrubbing floor 7.5 to 8

Nutrition-A balanced diet is

1. Bread, other cereals and potatoes

2. Fruit and vegetables

3. Milk and dairy foods, meat, fish and alternatives

4. Foods containing fat

5. Foods containing sugar.

(Foods from the largest groups should be eaten most often in the greatest amounts)

(Foods from the smallest group should be eaten least often and in the smallest amounts)

Weekly Plan of veggies

Dark green vegetables 3 cups/week Orange vegetables 2 cups/week Legumes (dry beans) 3 cups/week Starchy vegetables 3 cups/week Other vegetables 6 ½ cups/week

* 1 cup = 2& half serving spoon

Additives !

Salt While a moderate amount of salt is required for

health, a high salt diet can have detrimental effects on blood pressure.(3-5gm/day)

Artificial sweeteners (Aspartame) may increase risks of obesity. A study by Sharon P. Fowler - drinking two cans of

either regular or diet soft-drink a day increased the risk of becoming overweight or obese by 50%.

FATS : Key Recommendations

Consume less than 10% of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.

  Keep total fat intake between 20 to 35% of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

About supplements!

A glass of milk provides protein, calcium, vitamins D and A, vitamin B12 and riboflavin, and other nutrients.

An orange provides vitamin C, folate, potassium, calcium, fibre, and phytochemicals, or natural substances in plant foods with many health benefits

Y supplements?

Vegans or vegetarians who do not eat any animal products, need to eat vitamin B12 fortified foods or take a supplement.

They may also have difficulty meeting their needs for iron, zinc, calcium, and vitamin D with foods.

Also beneficial fatty acids(w3 & w6) lack in vegetarian diets.

Take a multivitamin and calcium daily. When you buy a supplement, always look for a Drug

Identification Number (DIN) or Natural Product Number (NPN).

Correlation of calories to plant-based food servings would be:

Dieting (1,600 Calories) = 13 servings Women (2,200 Calories) = 18 servings Men (2,800 Calories) = 22 servings

You must know?

1 (medium) chapatti gives 100 calories. 1 katorie dhal (150ml) gives 150 calories. 1 fruit (medium sized) gives 40 calories 1 glass juice (big) gives 100 calories. 1 katorie curd (thick) gives 175 calories. 1 coconut burfi (25gm) gives 110 calories. 1 Gulabjamun gives 200 calories. 1 Katorie rice gives 100 calories.

1& half teaspoon of fat gives 50 calories. 1 teaspoon of sugar adds to 30 calories in food. With increase in 400 calories per day you will add

another half kg’s to yourself in a week. Learn to balance what you eat.

Planning days schedule

Breakfast 650-700 calories Lunch 600 calories Evening snacks 200- 250 calories Dinner 500 calories Remaining tea /coffee/drinks

Think before you eat!

References

Dreams Alive Magazine. Journal of American Nutrition. Arogya.com. Nutrition series –BC health. Book on Nutrition & Dietetics by PGIMER.