4ib-02po: the clover cat way to wellness-intermediategroup 2-3 servings vegetable group 3-5 servings...

The Clover Cat Way to Wellness:Intermediate

Welcome to the Clover Cat Way toWellness! Have you heard of wellness?Wellness can help you to have balance,health, and happiness in your life.

What Does WellnessMean to You?• Freedom from disease.• Feeling good.• Improving health.• Keeping in shape.• Being stress free.• Being your best.

The Clover Cat Way to Wellness is apersonal approach to better health forKentuckians. It is designed to help you findbetter ways to take care of yourself andyour community. The program will show youhow to take steps to improve your diet, youractivity level, and your well-being. TheClover Cat Way to Wellness includes threemain areas called CATSkills. CATSkills arethe latest skills to get healthy.

The CATSkills are:• Choose foods for a healthy diet.• Activate your life.• Take time to be well.

So, how can you find the way towellness? This program will help you learnabout CATSkills and how you can takesteps to improve your health.

U N I V E R S I T Y O F K E N T U C K Y — C O L L E G E O F A G R I C U L T U R E

C O O P E R A T I V E E X T E N S I O N S E R V I C E

A G R I C U L T U R E & N AT U R A L R E S O U R C E S • FA M I LY & C O N S U M E R S C I E N C E S4 - H / Y O U T H D E V E L O P M E N T • C O M M U N I T Y & E C O N O M I C D E V E L O P M E N T

4IB-02PO

2

The Clover Cat Way to Wellness: Choose Foods for a Healthy Diet

Intermediate

What Is a“Build a Base” Serving?

• One slice of bread or half a ham-burger bun. (A sandwich counts astwo servings.)

• 1/2 cup of cooked pasta or rice.• 3/4 cup of breakfast cereal.• 4 crackers.• 1 4-inch pancake.• 1 6-inch tortilla.• Half a bagel or English muffin.

Clover Cat Way to Wellness:Choose Foods for

a Healthy Diet

Did you know that a healthy diet is a keyway to achieve good health and to protectyourself from future diseases, such ascancer and heart disease? Eating a healthydiet can seem complicated but not whenyou use Pyramid Power! Pyramid Powermeans using the Food Guide Pyramid toguide your daily food choices.

The Food Guide Pyramid is a resource ofwhat we need to eat each day based on theU.S. Department of Agriculture’s (USDA)dietary guidelines. Pyramid Power gives anoutline of the number of servings you needto eat each day from a variety of foodsources to maintain a healthy weight andreceive the proper amount of nutrients. Notevery food or every food group contains allthe essential nutrients, vitamins, and miner-als. By choosing foods from each group,you can add variety and new tastes to yourdiet while staying fit and healthy. The FoodGuide Pyramid consists of six food groups,but we will reduce that number to four tosimplify your busy life!

Build a BaseFoods from the base of the pyramid

should make up most of your daily diet.Base foods are high in complex carbohy-drates, which provide lots of energy for yourbody to function properly. Do you enjoycereal or waffles for breakfast? How abouttoast? A sandwich made with whole-grainbread for lunch is a nice option. Pizza,burritos, rice, and pasta provide healthybase carbohydrates. Shoot for six to 11servings each day. Chances are, these aresome of your favorite foods.

3


Intermediate

Add Some ColorAdding color to your diet means eating

plenty of fruits and vegetables. Fruits andvegetables are a great source of vitaminsand minerals, and they taste great.

Five-a-Day should be your motto for fruitsand veggies. Consuming five servings eachday will provide your body with a wealth ofnutrients and provide protection againstmany diseases, including some types ofcancer. Try to consume a few differentcolors each day to equal five servings. Eata red tomato, a green salad, an orangecarrot, and a yellow banana, and drink aglass of orange juice. That’s Five-a-Day thecolorful way! Eat a rainbow of healthy foodsfor a colorful diet. Who wants a dull, boringmeal when adding color is so healthyand easy?

Pick Prime ProteinPicking prime protein means looking for

low-fat choices of meat and meat substi-tutes or milk and dairy products. Proteinhelps build muscle and provides your bodywith the materials required for propergrowth.

Turkey breast, lean beef, and lean porkare healthy meat sources of protein.Healthy meat substitutes includepeanut butter, beans and legumes,and soy foods. Low-fat or skim milkand low-fat cheeses are excellentdairy sources of prime protein. Aimfor two to four servings of dairy eachday and two servings of meat ormeat substitutes to make sure youare getting enough protein. Dairyproducts are also a great source ofcalcium and vitamin D, both impor-tant for strong bones and teeth.

What Is an“Add Some Color” Serving?

• Half a banana or grapefruit.• A medium apple, orange, or peach.• 1 cup strawberries.• 3/4 cup of 100 percent juice.• 1 cup raw, leafy vegetables (spinach,cabbage, lettuce).• 1/2 cup cooked vegetables (broccoli,carrots, cauliflower).

What Is a“Prime Protein” Serving?

• 1 cup of skim milk or yogurt.• 1 to 2 ounces of low-fat cheese.• 2 to 3 ounces of lean meat, poultry,

or fish (the size of a deck of cards).• 4 ounces of soy food.• 1 egg.• 1/2 cup of cooked beans or lentils.

4


Intermediate

Fats, Oils & SweetsUSE SPARINGLY

Milk, Yogurt& CheeseGroup2-3 SERVINGS

VegetableGroup3-5 SERVINGS

Meat, Poultry, Fish,Dry Beans, Eggs

& Nuts Group2-3 SERVINGS

FruitGroup

2-4 SERVINGS

Bread, Cereal,Rice & Pasta

Group6-11

SERVINGS

KEY Fat (naturally occurring Sugars

and added) (added)

These symbols show fat and addedsugars in foods.

U.S.D.A. Food Guide Pyramid United States Department of Agriculture

A Word on CalciumDairy foods are high in protein and cal-

cium. Calcium is essential in building andmaintaining strong bones. People who donot get enough calcium are at risk of devel-oping osteoporosis later in life. This is acondition in which the bones become weakand brittle. Often people suffer fracturesand pain. Calcium can also help youachieve a healthy weight. So, how can youget enough calcium? Milk, yogurt, andcheese are all good sources of calcium. Youcan also find calcium in broccoli, calcium-fortified orange juice and cereal bars, andfortified soy milk and soy cheese.

Top It OffPyramid Power focuses on healthy choices,

such as breads and cereals, fruits and veg-etables, and lean meats and low-fat dairyproducts. We often add flavor to these foodswith added fats and sweeteners. Try to use fatsand sweets in small amounts to “top it off.” Toomuch fat or sugar is bad for your health, but alittle sweet tooth can provide stress relief andpleasure in eating. Just make sure you don’toverdo it. Try to use fats and sweets sparingly,as shown by the small tip of the pyramid. Uselow-fat or reduced-fat dressings or mix regularwith fat-free to put on salads. Avoid soda andcandy, which are loaded with sugar. If you keepyour fatty food and sugar intake to a minimum,your body will thank you for it.

5


Intermediate




ActivityWrite down everything you ate yesterday, including beverages. Try to estimate food amounts.

Complete the Personal Pyramid Profile. Use the Food Guide Pyramid and the portion sizereference sheet to help you. Compare your Personal Pyramid Profile with the Food GuidePyramid. Did you eat at least five servings of fruits and vegetables? How many dairy servingsdid you eat? Did you eat any whole grains, such as whole-wheat bread, oatmeal, and brownrice? How much fat and sugar (the tip of the pyramid) did you have? What can you do to im-prove your pyramid profile?

6


Intermediate

Smart ShoppersGrocery shopping can be an intimidating

and expensive experience. Grocery chainsand food companies have made the pur-chasing of food a major event. As soon asyou enter the store, you are bombarded withadvertisements, sale signs, free samples,price comparisons, and weekly specials.Grocery store advertisements serve thesame purpose as television commercials.They are trying to sell you their product andlots of it. And they do a great job, becausethe average family of five spends about $90each week on groceries. That’s $4,680 eachyear! Shoppers that go into a grocery storeblindly, without a list or any item in mind, tendto spend more and purchase more productsthan intended. However, keeping yourgrocery bill in check is easy if you take thetime to plan out the shopping experience.

Supermarket ShuffleIf you have ever visited the grocery store

with your parents, you know how confusingit can be. So many aisles. So many choices.So little time. The shopper is faced with anendless barrage of products, from cookiesand crackers to snack cakes and soda.Grocery stores often place expensive“impulse” items at eye level to encourageshoppers to purchase them. These itemsoften include name brand snacks, drinks,laundry detergents, and cleaning products.

Many of the snacksare loaded withsugar, fat, and so-dium, which are not sogood if you are eatingwith Pyramid Power.Making the most of yourshopping experiencecan be tough.

How can you shopthe Clover Cat way?It’s easy! Just take it outside—to the outside aisles, that is. You can findplenty of healthy choices in the insidelanes, such as pasta, rice, cereals, andcanned and frozen fruits and vegetables.But you can complete most of your Per-sonal Pyramid shopping by staying in theoutside lanes. Milk, cheese, yogurt, and otherdairy products; eggs and fresh cuts of meat;bread; and produce are typically found in theoutside lanes of most supermarkets. Visitthe inside lanes only for the Pyramid foodsthat can be found there or for an occasionaltreat. Avoiding the middle lanes can savemoney, discourage impulse buying, andkeep your diet healthy.

7


Intermediate

Shopping Tips

• Look for coupons, rebates, and freeoffers. You can easily find sale couponsin local or national papers, magazines,mail, or on the Internet. Coupons can puta major dent in your grocery bill.

• Don’t shop hungry . If you go to the gro-cery store feeling hungry, you may buyitems you do not need. Eat before goinggrocery shopping to resist that urge tosplurge.

• Plan menus around sales. Look forsales and specials, especially meat prod-ucts, in your local paper. You can planyour weekly menu around sale items andsave money.

• Buy fruits and vegetables in season.Certain fruits and vegetables, such asberries, melons, tomatoes, and squashcan be quite expensive when they areout of season during the late fall andwinter months. Enjoy these foods duringthe spring and summer when they arecheaper. Apples, oranges, bananas,green beans, and other items are gener-ally available all year.

• Shop at price clubs and discountstores. Price clubs and discount storesbuy their goods in large volume and areoften able to offer lower prices to theircustomers. You can often save evenmore if you buy large volumes of prod-ucts. If you have room for a 10-poundtub of peanut butter, go for it! You willsave money.

• Avoid those trips to the conveniencestore. Convenience stores generallycharge higher prices than the largerchains. If you forget an item while shop-ping or just need to make a quick stop forone item, it is not a problem. Just don’tmake it a habit.

• Use “house” brands when possible.Many large grocery chains offer foodproducts under their company name.These products are of comparable qualityto many national brands and are gener-ally cheaper. Give the house brands a tryand see if you can tell the difference.

• Get the whole family involved. If every-one is in charge of finding a list of items,you can shorten your time in the grocerystore. Just make sure everyone sticks tothe list!

• Make a list. This is probably the most im-portant tip for grocery shopping. Making alist gives you an outline of what youneed, saves money by discouraging im-pulse buying, and gets you in and out ofthe store fast. You are more likely to getall the foods you need for a healthy dietand keep your food costs within yourbudget.

8


Intermediate




ActivityDivide into small groups to compose a weekly dinner menu. Each group can create a five-

day dinner menu and calculate the cost. Each group should have a selection of coupons andrebate offers. Recalculate the menu cost using the coupons. Compare and contrast the pricedifferences and discuss.

9


Intermediate




ActivityThink about where your family shops for groceries. Do you go to Kroger, Wal-Mart, Sav-A-

Lot, or another store? Draw a simple map of the store where your family shops. Think abouthow the different foods are arranged. You do not have to remember all the aisles but justdraw a basic map. Get into groups of three to four and label where the healthy pyramid foodsare. Where are the base foods, such as bread, rice, and pasta? Where do you find the color-ful fruits and vegetables? Where are the prime proteins? What do you like to top it off?

Grocery Map

10


Intermediate

Fresh Produce Makes SenseIf you have been in a grocery store re-

cently, you have probably noticed the largeselection available in the produce section.There are more varieties of fruits and veg-etables available today than ever before.A simple visit to the apple section canpresent the consumer with many choices,from Red Delicious to Fuji to Granny Smith.There are many exotic fruits, such as starfruit, Asian pears, ugli fruit, and pineapples,that many people have never experienced.With so many choices, it can be difficult forconsumers to know how to pick a good, ripepiece of fruit or vegetable. How can you bea smart shopper for fresh produce? It’seasy. Just use common sense! Pickinggreat-tasting fruits and vegetables can beeasy when you use your senses.

Tips for Picking Produce• Look for bright, vibrant colors when

choosing produce . Be on the lookout forbruises, slimy or wrinkled skin (unless it’san ugli fruit), and soft spots.

• Smell the produce. Does it smell freshor sweet? Does it smell old, bad, or rotten?

• Feel for bruises and mushy spots.Ripe produce is often firm and crisp tothe touch, not limp and rubbery.

• Listen to a produce manager. Don’t beafraid to ask questions about produceyou are not familiar with. Produce man-agers can be a big help in selectinggood, fresh produce. After all, it’s their job!

Check Out TheseTips from the United StatesDepartment of Agriculture• Buy produce when it is in season. It will

generally be of higher quality and less ex-pensive. Ask the produce manager aboutin-season produce.

• Buy only what you need. Fruits and veg-etables can go bad quickly, so only buyenough to last about one week. Ask theproduce manager what produce needs tobe refrigerated.

11


Intermediate




ActivityHave you ever noticed what types of fresh fruits and vegetables are served in the school

cafeteria? Divide into groups of four to five. Each group should think of three questions toask the school foodservice director about how she or he buys and uses fruits and vegetablesin your school. Have a meeting with the foodservice director of your school and find out theanswers. Where does she buy fruits and vegetables? Does he buy produce in season? Howdoes she use the fruits and vegetables? Over the next week, watch for fruits and vegetablesin the cafeteria and try something new.

12

The Clover Cat Way to Wellness: Activate Your Life

Intermediate

Clover Cat Way to Wellness:Activate Your Life

Did you know that physical activity tendsto decrease as you get older? The biggestdecline is often seen in the late teen andearly adult years. Young people today havemore activities to choose from than everbefore, from television to computers tovideo games. Unfortunately, physical activ-ity is often left out of the mix. But it’s easy toinclude daily activity in your life. Any activityis worthwhile as long as it gets you moving.According to researchers, even light tomoderate activity (gardening or going for awalk) can improve overall health and de-crease your risk of disease. Best of all,studies show that active kids and teens willbe active adults. What are you waiting for?

Use the pyramid approach to activateyour life. Make activity a daily habit. Try towalk and build strength. Take activity breakswhen you have been sitting a while.

Tips for Daily Activity• Focus on the process, not the out-

come. Life-long fitness is a journey. Don’tworry about the outcome—just concen-trate on participating in a physical activityfor 30 minutes most days of the week.

• Activity equals good health. Physicallyactive kids and teens tend to have lowerblood pressure and higher HDL (good)cholesterol than those who are less ac-tive. Daily activity also promotes long-term weight loss and weight maintenancein overweight people.

• Activity benefits everyone. Not every-one can be the star quarterback or high-flying basketball standout. However,anyone can benefit from regular exercise.Regular activity reduces your risk of heartdisease, high blood pressure, diabetesmellitus, and many forms of cancer. Exer-cise also improves self-esteem and men-tal health and builds strong bones.

• Do what you like. Any activity is a goodactivity. Organized sports, such as foot-ball, basketball, baseball, and soccer, aregreat for staying in shape and learning howto be part of a team. But there are a num-ber of great activities you can participatein alone or with your friends. Jump ropeor take a walk. Do some push-ups andsit-ups. Roller blade or visit a skate park.

• Fitness can be rewarding in moreways than one. Physical activity is im-portant for your physical and mentalhealth. It can also be profitable. Startyour own neighborhood lawn mowingservice (walking, of course) or dog walk-ing enterprise. Help your parents out inthe garden or wash their cars. Completeyour activity for the day and make a fewbucks in the process.

13


Intermediate




ActivityFill out the “What do you do?” activity pyramid below.

What Do You Do?1. Do you get 30 minutes of activity five or more times per week?

2. Do you walk for at least 20 minutes three or more times per week?

3. Do you do any strength building or aerobic activity three or more times per week?

4. Do you take activity breaks while doing homework or while watching television?

Think of ways you can increase your activity. Is there a sport you have wanted to try? Dosome of your friends play basketball or volleyball regularly?

14


Intermediate

Move It or Lose ItBuilding strong muscles is not just for

athletes anymore. Strong muscles, tendons,and bones are important for everyone at allages. Strength training is a great workoutand can help you build muscle mass andstrength, but it can also help keep you trimand fit. How? Well, muscle is the body’sbest calorie burner. So the more muscleyou have, the more calories you will burneach day. Strength training can also helpreduce fat around your internal organs,such as the heart and liver, that you cannotsee. This is important to help you maintain ahealthy blood pressure and a low risk ofheart disease.

What’s great is that you can get all thepositive health benefits by resistance train-ing two or three times a week for 20 min-utes each session. For proper instruction,consult your school’s physical educationteacher or sports coach. They can super-vise your workout and teach you how to useweights and/or weight machines. You canalso get a great workout at home usinghousehold items for resistance. Use cannedgoods as hand weights. Do some push-upsor pull-ups.

Tips for Working Out• Warm up. Make sure that you warm your

body up before beginning strength train-ing. You could walk around the block, jogin place, or jump rope for five minutes.

• Take it easy. If you are just beginning,start out with a light weight, somethingyou can lift at least 12 times but no morethan 20. Maybe you need to start out witha can of soup in each hand.

• Breathe in, breathe out. Make sure thatyou breathe when lifting the weight. Itseems crazy, but a lot of people forget tobreathe while lifting a weight. Breathe inas you lower the weight, and breathe outas you lift the weight.

• Can you spare one minute? Oneminute is all it takes to build a muscle.Take three seconds to lift the weight andthree seconds to lower the weight. If youlift the weight 12 times, that’s 72 seconds.

• One set is all it takes. Many studieshave shown that just one set of an exer-cise builds muscle. What is a set? If youlift a weight 12 times, that is a set. Not sobad, huh? Complete one set of eight ex-ercises for a great workout.

• Increase the weight as you get stron-ger. After lifting that soup can for a fewweeks, you will probably find that you arestronger and able to handle a heavierload. If that’s the case, it’s time to moveup in weight. Put away the soup can andmove up to a two-liter bottle of soda or, ifyou are really strong, a gallon of water.Save an empty milk gallon jug and fill itwith water. This way, you’re recycling andbuilding strength.

15


Intermediate

Walk a WhileDo you know a family member or friend

who walks for exercise? Do you walk forexercise? Do you know the benefits ofwalking? Let’s look at some facts andbenefits of walking.

Walking is one of the most popular waysto become more active. You can walk with afriend or choose to spend some time alone.You can walk with family members, friends,or an animal friend. Walking can be donewhile you talk or while you enjoy somesilence. This section will help you learnmore about the benefits of walking, how towalk safely and effectively, and what it takesto walk across Kentucky.

In a recent survey, nearly half of Kentuckyadults (45 percent) reported no leisure timephysical activity. We spend a lot of time infront of televisions, computers, and videogames or in cars while we eat fast food. Weoften wish there was more time to spendwith family and friends, or we might long forsome time alone. The lack of physicalactivity and the stress of our over-sched-uled lives are taking a toll on the health ofKentucky children, teens, and adults.

Walking Your Way to WellnessWalking may offer a way for you to be-

come more active, enjoy better health, andspend more time with others or by yourself.Regular walking can decrease your risk ofheart disease, diabetes, and perhaps someforms of cancer. Walking seems to promote“brain fitness,” leading to a more positiveoutlook and greater mental agility. Peoplewho walk tend to have lower blood pressureand a decreased risk of stroke. Walkingstrengthens bones and muscles and canhelp you control your weight. Walking is agood way to reduce stress, increase energylevels, and may even help you sleep betterat night.

Walking WellWarming up before starting your walking

program will help prevent injuries. Ease intoit by walking slowly for five minutes andthen stretch for a few minutes. Helpfulstretches include head and arm circles andhip and leg stretches. Walk at an easy paceduring the last five to 10 minutes of yourroutine to let your body cool down.

Proper form will make your walk easierand more comfortable, helping you get themost from your exercise routine.

• Stand up straight, keep your eyes for-ward, and keep your chin parallel to theground.

• Keep your arms at a 90-degree angleand close to your body.

• Hit the ground with your heel first, rollthrough the step, and push off with yourtoe.

• Try to take a step that’s a comfortablelength for you, not too short or too long.

• Walk at the right pace, taking time towarm up and cool down.

Try to walk at least three times a week.During the first week you may want to warmup by walking slowly for five minutes andthen stretch, walk briskly for five moreminutes, and then cool down for five min-utes by walking slowly. In the followingweeks, increase your brisk walking by twoto three minutes a week until you can walkat a fast pace for 30 minutes to one hour.You should try to walk at least 30 minutes,three to five days each week.

Current recommendations for goodhealth state that you should be moderatelyactive for a total of 30 minutes at least fivedays per week.

16


Intermediate

Tips for Walking Safely• Walk in the daytime.

• Walk with a friend or group.

• Do not wear headphones that preventyou from hearing potential dangers.

• Pay attention to your surroundings andbe cautious.

• Walk on sidewalks and stay away fromhigh traffic areas.

• Wear bright, reflective clothing andshoes.

• Carry identification and water.

• Do not assume that cars see can or haveseen you.

• Consider carrying a cell phone or changeto use a public phone for emergencies.

• Wear comfortable, well-fitted shoes andsocks.

Walking, Your WayBefore you begin a walking routine, take

some time to think about why you want towalk. You probably want to be more activein order to feel better and to becomehealthier. Consider what other goals youmight be able to accomplish while walking.Maybe you would relish some time alone tothink or let your mind wander. You may havea friend, family member, or pet that youwould like to spend more time with. Perhapsyou would like to visit the library more often.Give careful consideration to these addi-tional goals. You may want to walk alonesometimes and with company at other times.Try to establish regular times for walking tokeep yourself committed and to help youschedule walking with others. Finding waysto make walking work for you will help youstay committed to being more active.

Tips for Making Walking aPart of Your Regular

Routine• Avoid automatically turning on the televi-

sion when you get home.

• Establish regular, limited hours forcomputer use and video games.

• Get into the habit of changing into yourwalking clothes when you get home.Or, try walking in the morning.

• Try walking when you need to runerrands or get somewhere.

17


Intermediate

75 miles

75 miles

60 miles55 miles

85 miles

35 miles

45 miles

FultonCounty

LyonCounty

OhioCounty

HartCounty

PulaskiCounty

PikeCounty

LeslieCounty

KnottCounty

Walk across KentuckyHow many miles would you need to log in

order to walk across Kentucky? The Com-monwealth of Kentucky is approximately420 miles wide from the most western toeastern points. Here are some interestingmile markers with approximate distances tohelp you track your progress if you decideto take this route to walk across Kentucky(for a total of 420 miles):

• Sassafras Ridge (Fulton County) toKuttawa (Lyon County): 75 miles.

• Kuttawa (Lyon County) to Beaver Dam(Ohio County): 75 miles.

• Beaver Dam (Ohio County) to HorseCave (Hart County): 75 miles.

• Horse Cave (Hart County) to Indian Hills(Pulaski County): 55 miles.

• Indian Hills (Pulaski County) toThousandsticks (Leslie County): 85miles.

• Thousandsticks (Leslie County) to PippaPasses (Knott County): 35 miles.

• Pippa Passes (Knott County) to Stopover(Pike County): 45 miles.

If you can walk a mile in about 15 min-utes, then you are covering about four miles

per hour. If you walk for one hour on fivedays of the week, you will log 20 miles perweek. At the rate, it will take you 21 weeksto walk 420 miles, the equivalent of walkingacross Kentucky.

From Pike County in the east to FultonCounty in the west, Kentucky has a beauti-ful variety of scenery with mountains, rivers,and lakes. Our state has an abundance offorests, wildflowers, and birds to watchwhile you walk. Kentucky State Parks andother recreational areas have hiking andwalking trails.

Becoming a walker can open your eyesto a new way of seeing things. One of theoften-unexpected benefits of walking is howmuch more you will see of the world aroundyou. You may meet new neighbors. You canwatch new buildings take shape. You willhave the opportunity to witness nature’sever-changing seasons. You may also findthat walking helps you to better see insideyourself. Many people find they have cre-ative ideas or suddenly see a solution to along-standing problem when they walkalone and have time to relax. An open mindand an active body can take you whereveryou need to be.

18


Intermediate




ActivityUsing the week-long chart below, think of and write down the activities you are involved

with this week. Include school; social obligations; time to do homework; practice for sports,music, or other activities; and anything else that you do during a week. Now, think aboutwhen you could add a walk. Try to pick four times throughout the week where you could walkfor about 30 minutes. Remember, this could be with a friend, a family member, or a pet.

Also, think about things that may prevent you from walking. These things that may preventyou from walking are called barriers. Get into groups of three or four and discuss the pos-sible barriers. As a group, see if you can help each other think of ways to overcome thebarriers.

Activity Worksheet for “Walk across Kentucky”

Morning Afternoon Evening

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Possible Barriers : Possible Solutions:

19

The Clover Cat Way to Wellness: Time to Be Well

Intermediate

Clover Cat Way to Wellness:Time to Be Well

Leading a balanced life improves yoursense of well-being. School, family, work,and fun should all be a part of life. But youshould make time to activate your life, tolearn to eat well, and to enjoy life.

Laughter is the BestMedicine

Humor is likely a part of everyone’s dailylife. And for good reason. A good laughtakes us away from the stresses of the dayand lets us enjoy the moment. The wordhumor is derived from the Greeks, whobelieved that physical and mental balanceproduced “good humor.” Hearing a joke orreading a funny cartoon lifts your spirits andcan pull you out of a bad mood. But did youknow that humor can also improve yourphysical health?

Scientists have found that laughing af-fects most of the body’s systems. It canincrease your respiratory, or breathing,activity and your oxygen rate. This meansyour body can better deliver oxygen towhere it is needed, making you feel moreactive and alert. Laughter increases muscle

activity and heart rate and the release ofendorphins. Endorphins give us a naturalfeeling of well-being. Our bodies releasemore endorphins when our senses experi-ence something pleasant, like the sight of anewborn baby, the smell of good food,finishing a good workout, or laughing at afunny joke. This gives us a moment of joyand a break from stress, which can in-crease endorphins. When you look at thefacts, laughter can put you on a path tobetter physical and mental health.

Tips to Help Your Mood• Cut out cartoons from the newspaper

and post them in your locker or bed-room. This will give you a quick “pick-me-up” between classes and after a hardday at school.

• Decorate your room with things youenjoy. Hang posters of your favorite mu-sician or athlete. Stuffed animals and hu-morous cards or stickers will liven upyour room. Place a funny screen saveron your computer.

• Spend time with people with a goodsense of humor. If your friends and fam-ily can make you laugh, you are in greatcompany!

• Spend time reading or watching funnymaterial. Read a funny novel or comicbook. Watch a funny movie or televisionshow.

• Don’t forget to laugh at yourself.Sometimes we take ourselves too seri-ously. There is nothing like a good joke toput things in perspective. Remember thata day with laughter is a good day.

20


Intermediate




ActivityDivide into groups. As a class, discuss ways to incorporate humor into your daily life. Each

group should come up with five ways to add more laughter to their day. Each student cananswer the following questions before the group project.

1. Do I laugh at least once every day?

2, What do I find funny?

3. Do I tell jokes that may be offensive to others?

4. What makes me happy? Sports? A good movie? Spending time with my friends andfamily?

As a class, discuss ways to incorporate humor into your daily life and include your ideas.Listen to everyone else—they may have some good ideas that will work for you.

21


Intermediate

Read Any GoodBooks Lately?

How often do you take the time to read?In today’s busy world, it seems that readinga book, comic, or short story is a thing ofthe past. Who wants to read when there arevideo games to play, e-mails to send, andtelevision to watch? You do! Reading is timeaway from the stresses of the world. Read-ing is time by yourself and time with yourself.Do you ever read for enjoyment and not justbecause of a homework assignment? Whatare you interested in? Mystery and suspense?Romance? Sports? History or science? It’s asure bet that you can find a good book on atopic that interests you. Reading is not just aform of entertainment; it’s also education.

Reading helps you understand the pur-pose of the printed word and helps usunderstand the connection between theprinted and written word. Reading allowsyou to absorb information about the worldaround you and how it works. Readingimproves your vocabulary and understand-ing of words and phrases, which will benefityou in future classes, work, and life. In arecent study, researchers showed thatreading a newspaper or comic book ex-posed the reader to three times as manyrare words. These texts also used fewer ofthe 5,000 most commonly used wordscompared to television and general conver-sation. So pick up a book and get going!

Tips for Reading Well• Check out the library . The school or lo-

cal library has hundreds of books you canread. If you are having trouble findingsomething, ask the librarian to help you.Tell the librarian the kind of stories youlike and he or she can make suggestions.You can also ask friends, family mem-bers, and teachers about books theywould recommend.

• Find a nice, quiet spot to read. It ishard to focus on your reading with a lot ofdistracting noise or the television turnedon. Read in your bedroom or find a quietplace outside.

• Get into the flow. When you read some-thing you enjoy, you get into a “flow.”When you’re in the flow, you slip into an-other world, and the world around youseems as if it doesn’t exist. Reading agood story is like stepping into anotheruniverse.

• Pick up a newspaper. Your local news-paper is a great resource for finding outabout local events, sports, entertainment,and current events. Newspapers also ex-pose you to a variety of new words andviewpoints.

• Make crossword puzzles a daily habit.Completing crossword puzzles will ex-pand your vocabulary and keep yourmind sharp. They are also a great way torelax and entertain yourself.

• Read something for enjoyment everyday. Try to read the newspaper everymorning. Find a book you are interestedin and read a chapter each day. Readingfor pleasure will ease tension and providea break from your busy day.

22


Intermediate




ActivityWrite a short story about one of the topics below for other readers to enjoy. After the

stories are completed, pass the stories out to different students to read. Ask each student toreflect on the story they read and on the act and art of writing. Keep the authors a secret sothat you can be more honest in your writing and in discussing the stories. Do not be criticalof the other stories but give positive feedback on them.

Potential Topics• My role model.• My favorite thing to do.• My idea of a perfect day.• What I want to be.• My way to wellness.

Almost any topic would be fine. Encourage the students to write about what they areinterested in, including a fictional short story.

23


Intermediate

Too Much Timeon My Hands

If you are like most people, you just don’tseem to have enough hours in each day.You have to hurry to get ready for school ontime. You run from class to class. You hurryto after-school activities. You try to completeyour homework before your favorite televi-sion show and then it’s off to bed. You needhelp! You need better time management.

Good time management skills will help inall areas of your life, from school to sportsto family and leisure activities. When youdevelop good time management skills, youwill no longer be constantly late or rushed,nor will you forget that test tomorrow!

Time management involves setting priori-ties in your life and learning how to plan.Developing a set routine will allow you tostay on top of what needs to get done. Seta regular time to study in the evenings. Tryto wake up at the same time each day.Schedule tasks and activities that you donot like first so you will not put them off. Thisgives yourself a sense of accomplishment.Managing your life will be easier when youcan manage your time. Ask yourself thefollowing questions.

• Do you always feel rushed?• Do you leave tasks and chores incom-

plete?• Do you feel as if you are working hard but

not accomplishing much?• Do you try to do several things at once?• Do you have trouble deciding what to do

next?If you answered “yes” to more than onequestion, then you may need to developbetter time management skills.

Tips for Time Management• Stay with a task until it is completed. If

time allows, always try to finish a job. Itwill ease your mind and allow you to fo-cus on the next task at hand.

• Divide large jobs into a series ofsmaller jobs. If a particular job is tootough or too time consuming to finish atone time, break it up into smaller jobs.Write the first page of that big paper onone day, and write a little more each dayuntil it is finished.

• Avoid distractions. Focus on the job athand. If it requires silence and privacy,get away from annoying noise and any-one who might interrupt you.

• Keep it positive. Think how good youwill feel when you have completed thetask. Remind yourself that each part ofthe job you complete is one less part youhave to worry about.

• Make a “to do” list of things you needto finish each day. Check off each jobas it is completed. This will give you asense of accomplishment and completion.

• Expect the unexpected. Things do notalways go as we plan. Understand thatinterruptions in your schedule can andwill happen. Learn to deal with problemsand adjust your day accordingly.

• Reward yourself. We all know what “allwork and no play” can do to us. Buysomething you have been saving for afteryou complete that big assignment. Treatyourself to a good movie after mowingthe lawn for your parents.

24


Intermediate




ActivityDivide into groups and discuss the time management techniques mentioned on the previ-

ous page. Each group should discuss other ways to save time or to manage their daily lives.Complete the day planner for your next day’s activities.

DATE

PLAN FOR THE DAY

TIME DESCRIPTION

THINGS TO DO TODAY

DONE DESCRIPTION

25


Intermediate

Taking TimeWe live in a world where time always

seems to be lacking, but slowing down andtaking care of ourselves is an important partof staying well. Here are some ideas to helpyou:• Learn to enjoy moving. Physical activity

can have a very positive influence onmood and appetite. Activate your life tobe truly well.

• Make time to get out into nature. Hiking,boating, swimming, or just sitting in thegreat outdoors can help us gain perspec-tive in our place in the universe.

• Do something daily for your spirit. Inspira-tional reading or writing in a journal arejust two examples. Visit your local libraryor bookstore to enjoy many books to helpyou nurture the spiritual side of your life.

• Use a sense of humor to help youthrough difficult times. Humor can indeedbe the best medicine. Laughing and smil-ing have a positive effect on you andthose around you.

• Take time every day to be “body aware.”For example, when you wake up or takea shower, try stretching or moving allparts of your body.

• Use visual cues in your home, locker, orat school to remind you to take time to bewell. They can be an ever-changing envi-ronment of encouragement to supportyou on your way to wellness.

• Take time to think about what you value:family, friends, school, time to read, andlearning something new. Are you living ina way that supports what you value? Areyour behaviors helping you reach yourgoals in life?

• Occasionally take time to become com-pletely absorbed in something other thanyourself. Some people do this by cook-ing, sewing, painting, or playing music.You could also try dancing or reading—whatever strikes your fancy.

• Take time to be with family, friends, andothers in your community. Being with peoplewith whom you have something in com-mon, doing volunteer work, and belong-ing to a group can greatly enrich your life.

• Finally, take time to rest and sleep. Youprobably know how many hours of sleepyou need to feel your best, so make aneffort to get to bed on time. Many of usdon’t get enough sleep during the weekand try to catch up over the weekend.You may find that you’ll feel better andget more done if you take time each nightto get enough sleep.

26


Intermediate

As recently as 50 years ago, people weremore physically active but had little time forrecreation. They also had strong ties tofamily and community. Now we have theluxury of choosing our activities and, insome cases, our company. Take advantageof what today’s world has to offer by takingtime to be well.

Journal WritingHave you ever kept a journal or a diary?

Writing in a journal or a diary can be thera-peutic and relaxing. Dr. Sam Quick of theUniversity of Kentucky’s Department ofFamily Studies says that there are severalreasons to do journal writing including:

• Gaining perspective.• Clearing the mind.• Solving problems.• Generating new ideas.• Gaining insight.• Reflection.• Self-expression.

If you are stressed, trying to work out aproblem, or just need some time to yourself,journaling is a great idea. All you need is apen or pencil and a notebook or journal. Youcan write about anything—your day, yourfeelings, a situation, something that makesyou mad or stresses you out, or an object,such as a tree or a car. Let your writing justflow without worrying about grammar. Youcan keep your journal just for yourself.

27


Intermediate




ActivitySpend 15 minutes writing about anything. Do not worry about grammar or punctuation.

Simply write. You can write abstractly or about something that just happened. When the 15minutes are up, stop writing. Did you write about things that you did not realize you werethinking? Try journaling a few times over the next week. You may find that it helps you clarifyyour thoughts or bring things into perspective.

28


Intermediate

Food SecurityDo you know what food security is? Food

security is, “Access by all people at all timesto enough food for an active, healthy life.Food security includes at a minimum: (1)the ready availability of nutritionally adequateand safe foods, and (2) an assured ability toacquire acceptable foods in socially accept-able ways . . . ” (Nord, 1999). There are manypeople in the world, the United States, andeven Kentucky who do not have enough foodto eat. According to the USDA, 9.7 percent ofU.S. households and 8.4 percent of Kentuckyhouseholds are food insecure (USDA, 1999).Often people or families who are food inse-cure do not have enough money to supplyenough food for health at all times; therefore,poverty is one main issue of hunger andfood insecurity. Not having enough food ormoney to buy food can be very stressful. Thepoverty rate in the United States is 13.6percent (USDA, 1999). In 1996 the povertyrate in Kentucky was 17.9 percent (KentuckyDepartment of Public Health).

It is interesting to note that Kentucky has afood insecurity rate lower than the nationalaverage but a higher poverty rate. Can youthink of any reasons why this is so? Someexperts speculate that one reason may bethat the cost of housing is lower in Kentuckythan in other parts of the country (Nord,1999), allowing a larger percentage of theincome to be spent on food.

Having the right amounts and types offood is very important for health and well-ness. Without appropriate food, it is difficultto have the energy to go to school, to work,and to play. Food is essential for growth andmaintenance of the body.

Additionally, not having food can increasestress and anxiety for individuals andfamilies. Therefore, a lack of food can affectnutritional status, activity level, and stresslevel.

What can we do to help? Have you everparticipated in a food drive? Is there a foodbank in your county or city? Giving of yourtime to others not only helps the people inneed but can also give you a sense ofcommunity or happiness.

Community WellnessWhen we consider other people and their

needs and then act in a kind manner, itoften boosts our own sense of well-being.Understanding and helping others is benefi-cial to the world, the community, and theindividual. There are many things we can doto improve the lives of those around us.Often just being kind and remembering theimportance of each person can improve acommunity. Try saying “hello” to manypeople, even those you do not know. Try torecognize when someone needs help. Canyou hold open a door? Can you help some-one carry a heavy load or walk someone’sdog? We sometimes hear of random acts ofkindness. These acts can include any kindact that helps another human or animal.Random acts of kindness may seem smallbut may really make someone’s day.

There are also many ways in which wecan volunteer to help different organiza-tions. Think about your community. Can youthink of something that needs to be done?Think about your interests and strengths.Do you like animals? Are you good withchildren? Do you enjoy talking with olderpeople? Often, our own interests can leadus to volunteer work. Maybe you can helpwatch children at a church or visit withpeople in a nursing home. If you like ani-mals, maybe you can volunteer at an ani-mal shelter. The possibilities are boundless.

29


Intermediate




ActivityAs a group, discuss how to plan a food drive. How could we collect food? What theme

could we use? Is there an upcoming holiday, a homecoming game, or other event? Whatsupplies do we need? How would we market the food drive (posters, fliers, announcements,etc.)? Will we leave a bin out all the time or collect food only during certain times? Will wehave a goal of a certain amount of food to collect, or will we just collect for a certain amountof days? Is there a food bank in your county that can distribute the collected food? How willyou get the food to the food bank?

Find out about food distribution centers where you live. How does one access food if theyare in need?

30


Intermediate

Tips for Reaching Goals• Write your goal(s) down on paper. It is

easier to focus on your goal when it isstaring you in the face. Out of sight, outof mind!

• Gather information about how to attainyour goal. Read a magazine or asksomeone who has experience with thegoal you are working on. Being educatedcan only help you achieve your goal thatmuch sooner.

• Focus on your everyday progress.A long-term goal may seem impossible toachieve, so think about success in termsof daily improvement. A journey of manymiles begins with one step.

• Know what works and what does notwork. Learn from past mistakes.

• Once you achieve a goal, set another.It’s important to challenge yourself. Strivefor constant improvement.

Reach for the StarsIt is important to set and accomplish

goals. Whether you are trying to break apersonal record in the mile run or save upfor that new snowboard, setting a goal willgive you something to shoot for. Achieving agoal makes you feel successful, and whenyou feel successful in an activity, you aremore likely to continue the activity. Do youlike to run? Determine your own personalrecord in the mile run and try to break it. Seta realistic long-term goal and a series ofeasier-to-reach short-term goals. For ex-ample, if you can run one mile in 15 min-utes, a long-term goal of 10 minutes isrealistic but seems impossible. Break yourlong-term goal into a series of shortergoals. Aim for 14 minutes, then 13, then 12,and so on. If you stay with it, eventually youcan reach that goal.

31


Intermediate




ActivityDivide into small groups. Individually, list a few long-term goals you would like to accom-

plish, such as learning to play the guitar, completing 10 pull-ups, or attending college. Shareyour long-term goals with one another. Each group can brainstorm their members’ long-termgoals and suggest a series of short-term goals to help them achieve their ultimate goal.Share results with the rest of the class.

1. Name one of your long-term goals.

2. What short-term goals will you need to accomplish to reach your long-term goal?

3. What is a realistic goal?

4. Who/what can help you achieve your goal(s)?


ResourcesAmerican Heart Association. Physical activ-

ity in your daily life, 1999. Available at<wwwamericanheart.org>.

Andrews, M., Nord, M., Bickel, G., Carlson,S. 1999. Household Food Security in theUnited States. Food and Rural Econom-ics Division, Economic Research Service,U.S. Department of Agriculture. Food As-sistance and Nutrition Research ReportNo. 8.

Burns, D. Feeling Good. Morrow and Co.,New York, N.Y., 1980.

Centers for Disease Control and Preven-tion. State-specific prevalence of partici-pation in physical activity. BehavioralRisk Factor Surveillance System, 1994.Morbidity and Mortality Weekly Report 45(31):673-5, 1996.

Ernst, MP, Pangrazi RP, Corbin CB. Physi-cal Education: Making a Transition To-wards Activity. JOPERD, Nov-Dec 1998v69 i9 p29(4).

Kentucky Department of Public Health, Divi-sion of Epidemiology and Health Plan-ning. Available at <http://publichealth.state.ky.us>.

Mooney NE. The Therapeutic Use of Hu-mor. Orthopedic Nursing, May 2000 v19i3 p88.

National Institutes of Health. Walking…Astep in the right direction, 1998. Availableat <www.niddk.nih.gov/health/nutrit/pubs/walking.htm>.

Nord, M., Jemison, K. and Bickel, G. 1999.Prevalence of Food Insecurity and Hun-ger by State, 1996-1998, FANRR-2, Eco-nomic Research Service, U.S.Department of Agriculture.

Quick, S., and Flashman, R. FCS7-178,The Wildcat Way to Wellness: Choosingthe Simply Beautiful Life. University ofKentucky, Cooperative Extension Ser-vice, 2000.

Quick, S. The Wildcat Way to Wellness,Writing for Insight and Well-Being. Uni-versity of Kentucky, Cooperative Exten-sion Service, 2000.

Quick, S., Darnell, S.P., and Rudat, J. AHealthier, Happier You: Making SmartLifestyle Choices. University of Kentucky,Cooperative Extension Service, 1994.

Rice, C. “Walk Across Texas,” Texas Agri-culture Extension Service and Texas A &M School of Rural Public Health, 1998.

Robinson, S.F. Teen Nutrition. Texas Agri-cultural Extension Service, 2000.

Tietyen, J. The Wildcat Way to Wellness:CATSkills for Better Health. University ofKentucky Cooperative Extension Service,1999.

U.S. Department of Agriculture. The FoodGuide Pyramid. USDA-HNIS Home andGarden Bulletin No. 252, 1992.

Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin. Issued infurtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, M. Scott Smith, Director of CooperativeExtension Service, University of Kentucky College of Agriculture, Lexington, and Kentucky State University, Frankfort.Copyright © 2002 for materials developed by the University of Kentucky Cooperative Extension Service. This publication may be reproduced in portions or its entirety foreducational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Publications are also available on the World Wide Webat www.ca.uky.edu.

Issued 9-2002, 300 copies.

4ib-02po: the clover cat way to wellness-intermediategroup 2-3 servings vegetable group 3-5 servings...

Documents