nutriiton & exercise to reduce stress and age healthily

Live Robustly, Healthily…Eat Well, Get Active

Celeste L. LeeMBA, MS, Culinary Certified

Important Concepts during Career Transition

Uniqueness – Gifts, talents & interests.

Self-Esteem – Personal worth and value.

Self-Efficacy – Take charge.

Focus for TodayThe Aging Process

Stress on Health

Maintaining Health, Reducing Disease RiskNutritionExercise

Wrapping it Up

What is AgingUniversal. Aging is a process:Progressive,Destructive,Intrinsic.

that ↑chronic disease.↓functional independence.↑early mortality.

Aging of IndividualsGenetic.

General Imbalance.

Wear and Tear.

Accumulation.

Muscle AgingFree Radical Damage.

Inflammation.

Inactivity.

Protein Metabolism Reduction.

Cellular Dysfunction.

Stressors on HealthChronic, Prolonged Stress:↑heart rate, blood flow, breathing;↑ blood glucose levels;↑ fat metabolism.

Results:↑ illness, chronic disease;↑ early death;↑ depression, isolation & withdrawal.

Homeostasis – Return to Normalcy

Rebalance mind, body, spirit and emotions achievable!

Nutritional IntakeFuel for mind, body and spirit;Building blocks for repair;Reduces disease risk;Energy for activities.

Physical ActivityReduces chemical stressors;Maintains health weight;Promotes functional independence;Reduces risk of disease, disability and early mortality.

No Such Thing as a BAD Food!!!

NUTRIENTS

Carbohydrates

Fats

Protein

Vitamins

Minerals

Water

Energy Non-Energy

CarbohydratesCarbohydrates … preferred energy source for brain,

red blood cells and nervous system.

Types Simple:

Sugar is sugar!May result in blood sugar and insulin fluctuations.

ComplexFiber for cardiovascular and digestive health.Increases time between meals.Stabilizes blood glucose levels.May help decrease caloric intake.

FatsCushioning for organs and body.Stored energy source.Enhances absorption of fat-soluble vitamins.

Types ↑Unsaturated.Eat EFAs.↓Saturated & Cholesterol.Zero trans-fats.

ProteinsBase units are called “amino acids.” Humans have essential amino acid needs.Growth, maintenance & repair.

Animal & Plant Sources:Complete.Incomplete.Complementary.

VitaminsAntioxidant value.Metabolism of foods.Overall health.

Types:Fat-Soluble: A – eye health, healthy fetal

development. D – for calcium. E - powerful anti-oxidant. K – blood clotting.

Water-Soluble: B-complex for proper metabolism of nutrients. Vitamin C – powerful antioxidant.

Minerals Health of teeth and bones.Proper use of nutrients.Disease prevention.Antioxidant function.

TypesMajor: sodium, chloride, potassium, sulfur –fluid

balance. Magnesium, calcium, phosphorous – teeth and bones.

Trace: iron, chromium, iodine – metabolism. Zinc, copper, iron – antioxidants, blood health. Fluoride – teeth.

WaterCushioning for organs.

Blood pressure control.

Fluid levels important in adequate hydration.

Transport medium for nutrients, chemicals & waste products.

Nutrient RecommendationsDietary Supplements ≠ Good Nutrient Intake.

↑whole foods. ↑ plant-based. ↑ Lean protein & legumes. ↑ Fish. Omega-3 fatty acids 1000 mg/day.7-10 days, eat the rainbow.Vegans need B12.Calcium 1000-1200 mg, vitamin D 400-600 IU.↑ fiber.↓ salt, sugar, fats, processed foods & refined

grains.

Assessment of Physical Fitness5 FactorsBody Mass Index (BMI).

Cardiorespiratory Fitness.

Muscle Strength.

Muscle Endurance.

Flexibility.

Body Mass Index (BMI)Estimate of fat-free mass to fat mass based on a ratio

of weight to height.kg/m2

Healthy – 18.5-24.9 kg/m2.

Overweight – 25.0 – 29.9 kg/m2.Obese – ≥ 30.0 kg/m2.

IMPORTANT!!!This assessment is not appropriate for some groups.

All-Over Fat VS Gut Fat

Cardiorespiratory FitnessCardiovascular & respiratory working together.

Benefits:Reduce blood pressure.Increase HDL, decrease LDL.Reduce risk of CVD, stroke.Reduce psychological stress.

Recommendation (for healthy adults):20-30 minutes, most days/week, varied intensity.

Muscular Endurance & StrengthAbility of muscle groups to perform work or

contractions for a period of time.Ability to perform work at a specified workload.

Benefits:Stabilizes body, reduces accident risk.Increases metabolic rate.Maintains lean muscle while decreasing fat deposits.

Recommendations:Non-consecutive days, 10-15 reps of 8-10 exercises.

FlexibilityRange of motion around joints.

BenefitsMaintains functional independence.Improves life quality.Optimally perform “ADL.”

RecommendationsStatic stretching of extremities, upper & lower

torsos. Gentle forward and side neck-rolls.

Routine Activity RecommendationsCardiorespiratory Fitness – 20-30 minutes

most days of the week at moderately-intense to vigorous intensity activity.

Muscle Strength & Muscle Endurance – non-consecutive days. At least 2x/week. 10-15 reps of 8-10 exercises.

Flexibility – all or most days or the week, rotate around joints. Static stretching and holding.

Today’s TopicsAging… irreversible. Affects the whole

organism and diminishes muscle mass.Stress… chronic and prolonged diminishes life

quality. Increases disease risk.Treat yourself well during this transitional

period by:Eating well. Savor the experience. Use all your

senses. Focus on relationship building. Reconnect with family and friends.

Start some form of physical activity. Make time. Vary activities . Enhance skills. Prevent boredom.

Wrapping it Up

Choose to Eat Every Color of the Rainbow Every 7-10 Days!!!

Eat the BEST that you can. NO GUILT!

Enjoy a sport! Develop new skills.Engage your senses.

Tonight… Commit. One Change. Positive.

Tomorrow….

Woo Hoo !!!!