WE L L NE SS PRE SE NT AT I ON T I T L E INT R ODUCT - - PowerPoint PPT Presentation
PRE SE NT AT I ON T I T L E WE L L NE SS PRE SE NT AT I ON T I T L E INT R ODUCT ION q We we re de sig ne d to b e he a lthy. And I kno w tha t we a ll wa nt to b e we ll a nd he a lthy. T he big que stion is:
PRE SE NT AT I ON T I T L E
PRE SE NT AT I ON T I T L E
INT R ODUCT ION
q We we re de sig ne d to b e he a lthy. And I
kno w tha t we a ll wa nt to b e we ll a nd he a lthy.
T he big que stion is:
Ar e we r e ally he althy?
q We a re no w fa c ing a ne w c risis ne ve r se e n o r e ve n ima g ine d b e fo re
PRE SE NT AT I ON T I T L E
ST E PS T O T AKE
q
Ste p 1 – K
no w ho w he a lthy yo u re a lly a re .
Ste p 2 – Ado pt he a lthy
life style c ho ic e s
PRE SE NT AT I ON T I T L E
GO F OR SCRE E NINGS
q
Re c omme nde d Sc r e e nings
c umfe r e nc e
e ssur e
ats
sc r e e n ( PAP sme ar & br e ast for wome n, te stic ular &
me n)
q
Sc r e e ning c an pr e ve nt 40 of all type s of c anc e r s.
ive r func tion te st – e spe c ially if you dr ink alc ohol
te sts
PRE SE NT AT I ON T I T L E
WE IGHT CONT ROL (BMI)
■
BMI Classification
< 20 Underweight 20 - 25 Normal 25 - 30 Overweight 30 – 40 Obese > 40 Morbid Obesity
PRE SE NT AT I ON T I T L E
ADOPT HE AL T HY CHOICE S
T he 3 pilla rs to a he a lthy life
Ac tivity (you move ) Die t (you e a t) Mind (you sle e p)
PRE SE NT AT I ON T I T L E
7 F UNDAME NT AL PRINCIPL E S OF HE AL T HY L IVING
a ting a he a lthy die t
die t
body
xe r c ise a nd physic a l a c tivity
e ss a nd r e la x your mind
e st your mind (Sle e p)
DIE T ACT IVIT Y MIND
PRE SE NT AT I ON T I T L E
DRINK PL E NT Y OF WAT E R
q
Mo st fo unda tio na l a spe c t o f he a lth a nd the sing le mo st impo rta nt nutrie nt fo r o ur b o die s
q
We a re 65% wa te r (Bra ins 75%, lung s 80%)
q
Drink ple nty o f wa te r
v
At le a st 2 litre s/ da y
v
Amo unt re q uire d = we ig ht in kg / 30
v
Ro o m te mp o r wa rm no t ho t o r c o ld
PRE SE NT AT I ON T I T L E
AL KAL INE WAT E R
q
Ho w to pre pa re a lka line wa te r
v
Bo il yo ur filte re d wa te r
v
Add 1 le mo n a nd ½ c uc umb e r pe r lite r
v
L e a ve o ve rnig ht a nd drink ne xt da y.
q
Alwa ys sta rt yo ur da y with 2 g la sse s (500ml) o f le mo n-c umb e r a lka line wa te r
PRE SE NT AT I ON T I T L E
PRINCIPL E S T O HE AL T HY E AT ING
q
90% o f o ur die t must b e b a se d o n pla nt fo o ds
v
We a re prima te s
q
I de a lly 50% o f o ur fo o ds must b e e a te n ra w.
q
F
E ” – Unre fine d a nd unpro c e sse d, (pre fe ra b ly with the ir se e ds a nd skins)
q
We must c o nsume hig h nutrie nt, lo w c a lo rie fo o ds
q
We must a vo id sa tura te d fa ts, to xins, a nd a nima l pro te in
PRE SE NT AT I ON T I T L E
HOW T O E AT ?
PRE SE NT AT I ON T I T L E
NON ST ARCHY VE GE T ABL E S – (30 - 50% )OF DIE T
q
Gre e n ve g e ta b le s (he a lthie st fo o ds)
q
Gre e n & le a fy– Spina c h, L e ttuc e , Ca b b a g e , Na ka ti, Do do , a nd o the rs
q
Cruc ife ro us ve g e ta b le s- fig ht c a nc e r (Bro c c o li, c a uliflo we r, c a b b a g e )
q
Othe r ve g e ta b le s
q
Ve g e ta b le s to b e e a te n ra w – to ma to e s, c a rro ts, c uc umb e r, pe ppe rs, c a b b a g e , le ttuc e , o nio ns, b e e t ro o t, c e le ry a nd
q
Ve g e ta b le s fo r c o o king – b ro c c o li, c a uliflo we r, e g g pla nt, mushro o ms, to ma to e s, c a b b a g e , o nio ns, spina c h, g a rlic , mushro o ms, do do , na ka ti, b ug a , ntula , o the r lo c a l g re e ns
PRE SE NT AT I ON T I T L E
T OP ANT I- CANCE R F OODS
v
Bro c c o li
v
Spina c h
v
Ca b b a g e
v
Onio ns
v
Ga rlic
v
T
v
Ca rro ts
v
Mushro o ms
v
Ca uliflo we r
v
He a lthy pro te ins ( ma x 25%)
PRE SE NT AT I ON T I T L E
HE AL T HY PROT E INS ( MAX 25% )
q Pla nt b a se d (15% o f to ta l die t)
v
like b e a ns, kidne y b e a ns, so ya b e a ns
v
L e g ume s – pe a s
v
Gre e n ve g e ta b le s – spina c h, b a rle y, b ro c c o li
q L
e a n, white me a t a nd po ultry (10%)
v
F ish, lo c a l c hic ke n witho ut skin
v
E g g s (lo c a l) a nd Qua il if po ssib le
PRE SE NT AT I ON T I T L E
ANIMAL PRODUCT S T O AVOID
q
Pro c e sse d me a ts
v
Sa usa g e s, sa la mi, ha m, b a c o n e tc .
v
Ha s a c ryla mide s a nd nitro sa mine s – kno wn c a rc ino g e ns (inc re a se c a nc e r inc ide nc e )
PRE SE NT AT I ON T I T L E
CARBOHYDRAT E S T O AVOID
q
Re fine d a nd pro c e sse d c a rb o hydra te s
v
Avo id re fine d (white fo o ds) – white b re a d,
v
c ha pa ti, sa mo sa , ma nda zi, white ric e , white pa sta ,
v
white po sho .
v
Re fine d pa strie s like c a ke s, b isc uits, c risps
v
F rie d fo o ds
v
Avo id a rtific ia l swe e te ne d pro duc ts inc luding
v
pa c ke d fruit juic e s
v
So da a nd Sug a r must b e c o mple te ly a vo ide d
PRE SE NT AT I ON T I T L E
HE AL T HY E AT ING
v
Drink 6 g la sse s o f wa te r pe r da y
v
E a t 4 se rving s o f fruits pe r da y
v
E a t 3 se rving s o f ve g e ta b le s da ily
v
E a t Who le c a rb o hydra te s
v
E a t 3 -5 se rving s o f le g ume s a we e k
v
E a t a nima l pro duc ts no t mo re tha n thric e a we e k
v
(fo c us o n fish & po ultry – lo c a l c hic ke n a nd e g g s
v
No mo re tha n 1 c up o f milk te a pe r da y
PRE SE NT AT I ON T I T L E
VE RY GOOD DE T OX AND ANT I- INF L AMMAT ORY F OODS
v
Alo e Ve ra
v
Be e t ro o t
v
L e mo n
v
Apple s
v
Bro c c o li
v
Gre e n le a fy ve g g ie s; Ca b b a g e , L e ttuc e , Spina c h
v
Ga rlic
v
Gre e n te a
v
Re d g ra pe s & to ma to e s
v
Ging e r
PRE SE NT AT I ON T I T L E
E XE RCISE / PHYSICAL ACT IVIT Y
q
Mo st impo rta nt a c tivity to b o o st yo ur he a lt
T he Re c omme nda tions
v
At le a st 20 -30 minute s o f mo de ra te inte nsity c a rdio / a e ro b ic e xe rc ise 3 -5 time s/ we e k OR 10,000 ste ps pe r da y PL US
v
F le xib ility/ stre tc hing – 5 min/ da y
v
Stre ng th e xe rc ise s – 30 min/ we e k
PRE SE NT AT I ON T I T L E
IMPOR T ANT POINT S ON E XE R CISE
v
Alwa ys stre tc h b e fo re a nd a fte r e xe rc ising
v
Yo ur he a rt ra te must g o up
v
Bre a thing la b o re d b ut still a b le to ta lk
v
I de a lly yo u sho uld swe a t
v
Va ry yo ur pa c e a nd inte nsity. Avo id c o nsta nt pa c e d e xe rc ise
v
E xe rc ise within yo ur ta rg e t he a rt ra ng e
PRE SE NT AT I ON T I T L E
RE ST YOUR MIND WIT H SL E E P
v
Ge t e no ug h sle e p - Sle e p is use ful fo r re juve na tio n o f the b o dy a nd is Go d’ s wa y o f re sto ring yo ur he a lth & stre ng th
v
T he re c o mme nde d is a t le a st 7 ho urs pe r da y (up to 8 is o k) – No t 5 o r le ss ho urs.
v
T a ke 20 – 30 min na ps whe re po ssib le
PRE SE NT AT I ON T I T L E
SUMMAR Y
v
So me o f us ma y a lre a dy ha ve he a lth pro b le ms b ut the g o o d ne ws is tha t mo st pro b le ms c a n b e slo we d, sto ppe d o r e ve n re ve rse d.
v
No ma tte r wha t kind o f life yo u ha ve live d, ill he a lth is re ve rsib le .
v
T he so lutio n lie s no t with do c to rs b ut with yo u ma king the rig ht c ho ic e s
v
T he ma g ic numb e r he re pe o ple is 3. I t ta ke s o nly
it yo ur e ntire life .
PRE SE NT AT I ON T I T L E