Healthy Outlook Physical Fitness And Healthy Eating Lydia

Healthy Outlook Physical Fitness And Healthy Eating Lydia Your Dedicated Instructor Advisor in Lydia Kokline, CPT, CF Certified Personal Trainer & Fitness Consultant and Health and Nutrition

Healthy Outlook Health is very important! If you don’t have good health, there is not much you can do ! ² Stay focused ² Look after yourself ² Think positive ² Be aware and healthy (read the labels) Lydia Your Dedicated Instructor Advisor in and Health and Nutrition

Benefits of Cardio Why? ² Increased respiratory capacity ² Increased vigour ² Increased lean body mass & decreased body fat ² Decreased depression ² Enhances physiological & functional capacity allowing individuals to better deal with regular stresses, and strains Lydia Your Dedicated Instructor Advisor in and Health and Nutrition

Why Physical Fitness? AFTER ² Positive Feeling Ø Ø Lydia Your Dedicated Instructor Advisor in Clothes are comfortable and loose Doing more active things, because you have the energy to use Posture is up right, and your overall feeling is feeling GREAT! Coping with stress much easier and Health and Nutrition BEFORE ² Negative Feeling Ø Ø Ø Clothes TOO tight Can’t run a mile, because the heart is not used to it Bent over posture, sluggish, dragging yourself Stressed and burdened Why is the world against me?

Why Physical Fitness? (con’t) AFTER ² Positive feeling Ø Ø Ø Lydia Your Dedicated Instructor Advisor in Ø I LOVE this world! Blood gets cleaned Your whole body feels rejuvenated You become more organized Your attitude on life changes to a POSITIVE ATTITUDE! Fitness is where it’s at. and Health and Nutrition BEFORE ² Negative feeling Ø Ø Still smoking Deep depression Hitting rock bottom. . .

Healthy Eating What you put into your body - is exactly what you get out of it. ²Analogy: When you gas up your car with cheap gas, your car runs rough, and may even stall on you, but if you put high/good quality gas, your car will run smoothly with no hiccups. The same rule applies to our body, if you eat something that does not agree with you, you will end up with indigestion, bowel discomforts, nausea and maybe even food poisoning. So it is very important to watch what you eat. Lydia Your Dedicated Instructor Advisor in and Health and Nutrition

Nutritional Chart FAT = 15 - 20% CARBOHYDRATE = 60 - 75% PROTEIN = 10 - 15% Lydia Your Dedicated Instructor Advisor in and Health and Nutrition

Nutritional Chart FAT ² MONOunsaturated fats - the best/safe fats (avocados, almonds, hazelnuts, olive oil, pistachios, pecans, and canola oil). ² POLYunsaturated fats 2 nd best fat - (pine nuts, sunflower seeds, cottonseed oil, cod liver oil, corn oil, sesame oil, primrose oil, flax oil, soy oil, and pecans). ² Lydia Your Dedicated Instructor Advisor in SATurated fat - Not the best fat (lard, butter, milk/cream, coconut/ coconut oils, beef, chocolate, poultry (mainly the skin), desserts, cheese, processed cheeses, palm kernel oils, and bacon/pork. . and Health and Nutrition

Nutritional Chart CARBOHYDRATE Complex Ø Ø Whole grains Fruits Vegetables Whole wheat Pasta Simple Ø Ø Lydia Your Dedicated Instructor Advisor in Ø Introduce Reduce Sweets (candy, sugars) Imitation juices, pops Puddings and Frozen desserts and Health and Nutrition

Nutritional Chart PROTEIN Ø Ø Ø Tofu Egg WHITES Mixed beans Fish Poultry (white meat) Beef Ø Milk Ø Cheese Ø Lydia Your Dedicated Instructor Advisor in and Health and Nutrition I N T R O D U C E Use in MODERATION

Nutritional Chart REVIEW ñ ñ ò ò Lydia Your ò Dedicated Instructor Advisor in Increase consumption of whole grains, vegetables, and fruits Increase consumption of fish and poultry (white meat and skinless) Decrease consumption of red and fatty meats (beef/hamburger, pork/ham/bacon) Decrease consumption of foods high in fat Decrease consumption of butter, egg yolks, and other high cholesterol foods Decrease consumption of sugar and artificial sugary foods Decrease consumption of salt and salty foods and Health and Nutrition

Our Body Composition ² WATER - accounts for 60% to 80% of body weight, and is the single most abundant chemical substance in the body. ² PROTEIN - composes 10% to 30% of cell mass and is the basic structural material of the body. ² BLOOD - accounts for approximately 8% of body weight. Its average volume in healthy adult males (5 -6 L) is somewhat greater than in healthy adult females (4 -5 L). Lydia Your Dedicated Instructor Advisor in and Health and Nutrition

Our Body Composition ² FAT - constitutes 18% of an average person’s body weight (15% in men and 22% in women). ² BONE - the skeleton, composed of bones, cartilages, joints, and ligaments, accounts for about 20% of body mass (about 30 pounds worth in a 160 pound person). We have 206 bones. ² OXYGEN - 65. 0% body mass, a major component of both organic (carbon-containing) and inorganic (non-carbon-containing) molecules; as a gas, it is necessary for the production of cellular energy (ATP). Lydia Your Dedicated Instructor Advisor in and Health and Nutrition (con’t. )

Our Body Composition (con’t. ) ² CARBON - 18. 5% body mass - a primary component of all organic molecules, which include carbohydrates, lipids (fats), proteins, and nucleic acids ² HYDROGEN - 9. 5% body mass - a component of all organic molecules; as an ion (proton), it influences the p. H of body fluids ² NITROGEN - 3. 2% body mass - a component of proteins and nucleic acids (genetic material) Lydia Your Dedicated Instructor Advisor in and Health and Nutrition

Our Body Composition The following are not on the chart due to low percentage, but are also important to know they are part of our body mass. ² Less than 3. 9% of the following; calcium, phosphorus, potassium, sulfur, sodium, chlorine, magnesium, iodine, iron. ² Less than 0. 01% of the following; chromium, cobalt, copper, fluorine, manganese, molybdenum, selenium, silicon, tin, vanadium, zinc. Lydia Your Dedicated Instructor Advisor in and Health and Nutrition (con’t. )

Our Body Composition REVIEW ² It is important to have a well balanced DAILY menu. WATER - Drink 4 - 8 cups of water per day. ² ² Carbohydrates, for energy. ² Protein, for tissue repair. ² Lydia Your Dedicated Instructor Advisor in Fat, for lubrication, and overall joint smoothness. and Health and Nutrition