The Key to Health & Self Motivation BY EMILY ZWILLING

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1 The Key to Health & Self Motivation BY EMILY ZWILLING

2 Topics For Today Inactivity Posture Corrections Key Stretches & Exercises Basic Nutrition Shopping on a Budget Time Organization Goal Setting Key to Results

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4 Posture Corrections Be active at work. Although you can make your desk ergonomically correct, 1 of the main causes of back pain is muscle atrophy caused by lack of use. Get up and go to the printer, take a walk around the office or walk around the block every 30 minutes. Consider working in 10 minute intervals of using an exercise ball at your desk 3 times per day. The ball should be at the same height as your desk chair when you sit on it. Engaging your muscles during these periods can strengthen your core muscles and relieve back pain. Choose a chair that can be adjusted in a reclining position. Also, choose a chair that has a lumbar support. Angle your chair back to a 135 degree reclining angle. Radiologists from the University of Alberta in Canada discovered that the back has the least amount of stress on it when reclining to this degree. They performed Magnetic Resonance Imaging (MRI) on people in various sitting positions to determine the angle. Sitting up straight, although once thought to be the best position, can cause muscle fatigue, especially if your core muscles are not very strong. The worst position is slumping forward.

5 Posture Corrections Adjust your desk chair arm rests so that they lift your shoulders very slightly. You do not want your shoulders to be up too high, but a little lift can give you length in the body and extra support for your wrists. Place your wrists so that you hold them right above the keyboard. Make sure they do not tip down or up. Place all commonly used desk objects, such as a mouse or a stapler to the right or left within an easy arm's reach.

6 Posture Corrections Sit in your chair so that your thighs are flat, parallel with the ground. This is the height that your chair should always be at. Keep your feet flat on the floor. Bend your elbows until your forearms are parallel to the ground. Your desk should be slightly lower than this height so that your forearms are flat when typing. Ask a colleague to measure that height when you are sitting properly, so that you can get an exact measurement. If you cannot adjust your desk, it is better that it be too high than too low. For a desk that is too high, adjust your chair so that your elbows are parallel to the ground. Place a foot rest under your desk so that your thighs stay parallel to the ground. Sit close enough to the desk so that your monitor is an arm's width away from your face. With good eyesight, you should not have to lean forward at all - a bad posture for your back. Place the monitor high enough so that you do not have to move your head up or down to see the screen. Buy a headset if you talk on the phone a lot. Craning your neck toward a phone or holding it between your chin and shoulder is extremely bad for your cervical spine and will result in neck pain or a repetitive stress injury.

7 Valuable Stretches and Exercises Posture stretch Back stretch Back chair stretch Calf Raises Chair Squat Wall or desk push-up Seated overhead press with 2 water bottles or db Wall or chair 1 leg hold

8 Basic Nutrition What is obesity? Obesity is the condition of being considerably overweight, and refers to a person with a body mass index of 30 or greater, or who is at least 30 pounds over recommended weight for their height. What is overweight? Refers to a person with a body mass index of , or who is pounds over the recommended weight for their height. Losing weight is about calories in versus calories out. In order to lose weight, it is necessary to eat fewer calories then you burn each day through exercise and general living. Average person 40% carbohydrate/30% protein/30 % fat.(macronutrients) Female at 2,000 calories/male 2,500. Quality over Quantity is the key to a successful plan. Find Balance and understand food. Set small goals. Get active.

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10 Protein The primary function of protein is to build and repair body tissues and structures. Recommended.8 g/kg per day average person. Athletes and very active adults require g/kg per day One gram of protein yields 4 calories Found in animal sources and dairy

11 Carbohydrates Carbohydrates are compounds containing carbon, hydrogen, and oxygen and are generally classified as sugars(simple), starches(complex), and fiber. Recommended 6-10 g/kg per day (2.7 to 4.5 g/lb) One gram of carbohydrate yields 4 calories Found in vegetables, fruits, whole grains, beans and potatoes Glycemic Index Fiber minimum of 30g per day

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13 Benefits of Fiber Provides bulk in the diet, thus increasing satiety value of foods. Prevents constipation and establishes a regular bowel movement. May reduce the risk of heart and artery disease by lowering blood cholesterol. High fiber meals have been shown to exert regulatory effects on blood glucose levels for up to 5 hours after eating. High amounts of fiber are found in all green vegetables. Example: 20grams of Carbohydrates -10grams of Fiber = 10 net carbs

14 Fat Fats can be saturated, polyunsaturated, and monounsaturated Polyunsaturated fatty acids provide important essential fatty acids. Examples: Omega-3 fatty acids (found in cold-water fish, such as salmon) Monounsaturated fatty acids are found in Olive oil and Canola Oil Saturated fatty acids are implicated as a risk factor for heart disease because they raise bad cholesterol levels (LDL) whereas unsaturated fats are associated with increases in good cholesterol (HDL) and decreased risk of heart disease According to the Institute of Medicine 20-25% of total caloric intake should come from Fat One gram of fat yields 9 calories

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16 Importance of Water Sedentary men and women should consume on average 3.0 L (approximately 13 cups) of water per day. Those participating in a weight loss program should drink an additional 8 ounces of water per 25 lbs. they carry about their ideal weight. Purifies the body. Metabolic function improves. Nutrients are distributed throughout the body. Body-temperature regulation improves. Fluid retention is alleviated. Endocrine gland function improves.

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20 Hidden Dangers of Artificial Sweeteners saccharin, neotame, acesulfame potassium, aspartame, and sucralose. Of the five, sucralose and aspartame are the most pervasive and dangerous substitute found in products on store shelves today.

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23 Food to Fit Your Budget

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25 Buying Organic

26 The Key to Success Sleep Patterns Adults need 7-9 hours. Helps repair the body. Helps keep your heart healthy. Reduces stress and lowers cortisol levels. Improves memory. Helps control body weight issues. Helps mood.

27 The Key to Success Time Organization Schedule exercise into your schedule just like you would block off time for work. Goal Setting Set small goals each week, consistently hitting small term goals will get you closer and closer to your long term goal. Diets Don t Work Hard work, works.

28 Dieting & Results DISCIPLINE CONSISTENCY

29 Psychological Aspect & Self Motivation How do you rate yourself from 1-10 on your mental attitude about yourself? From 1-10 how do you feel about your physical appearance? In terms of your health, do you take care of yourself? Have you been allowing yourself to get out of shape and overweight? Are you conscience about what you feed your body? Do you make a deliberate effort to exercise on a regular basis? Are you surrounding by toxic and unsupportive people?

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