WOW

• Illness-Wellness Continuum


  A representation of the game "tug of war" with the Neutral Point in the middle
• Illness pulls us towards the left side of the continuum

  We experience signs, symptoms (e.g., high blood pressure, diabetes) and in some cases even disability
• Taking action


  Pulls our health towards the wellness side of the continuum
• Wellness


  An active process of becoming aware of and making choices toward a healthy and fulfilling life
• Healthy eating


  The intake of mixed meals, which include a variety of good quality, safe foods and beverages that give you the nutrients you need to maintain your health; to feel good; and to have enough energy
• Wellness


  A state of complete physical, mental, and social well-being, and not merely the absence of disease
• The Wellness Wheel


  • Our wellness is influenced by 8 different dimensions
  • All 8 dimensions are equally important and the one affects the other
  • The wellness wheel represents the wheel of a bicycle, and for the bicycle to move forward, the wheel must be round (balanced)
• Balanced diet


  When all meals provide the necessary carbohydrates (starches), proteins (meat and plant-based alternatives), fats (including plant-based foods), vitamins and minerals in quantities which meet the needs of an individual

  
• Consider each of the 8 dimensions, one-by-one. In which dimension(s) are you doing very well? In which dimension(s) are you not doing so well?
• Unhealthy diet


  Typically consists of foods that are energy-dense and nutrient-poor, providing lots of kilojoules but very few nutrients, increasing risk for overweight and obesity, along with chronic diseases like diabetes, heart disease, stroke, and certain cancers
• Food


  Components that make up our diets

  
• Nutrients


  Components that make up our foods, e.g. protein, fat, carbohydrates, vitamins, minerals
• Macronutrients


  • Carbohydrates (energy)
  • Proteins (muscle)
  • Fats (nerves, energy, insulation)
• Micronutrients


  • Vitamins (body function and health)
  • Minerals (body function and health)
• Body Mass Index (BMI)

  A measure of risk towards developing chronic diseases e.g. diabetes, stroke, heart disease, calculated as weight (in kilograms) divided by height x height (in metres)

  
• Calories (energy) consumed


  Direct impact on weight - consume the same as burned, weight stays stable; consume more, weight goes up; consume less, weight goes down
• Food groups


  • Water/beverages
  • Dairy Products
  • Animal Proteins
  • Fats & Oils
  • Fruits & Vegetables
  • Plant Proteins
  • Starches

  
• Recipe for healthy eating

  1. Diet, foods and nutrients

  2. Food groups

  3. Food-based dietary guidelines

  4. Balance, variety, moderation

  
• Single foods provide a mixture of many different nutrients
• Sedentary behaviour


  Lack of or no physical activity
• Food processing can affect the nutrient content of foods
• As a nation we sit for long periods of time, for example sitting and watching TV
• Energy-dense foods contain a high amount of energy compared to their nutrient content
• Sitting has become the new smoking
• Nutrient-dense foods contain a high amount of nutrients compared to their energy content
• Physical activity


  Any movement produced by the muscles that uses energy
• The recommended maximum daily intake of added sugar for adults is 9 level teaspoons (36g) for men and 6 level teaspoons (24g) for women
• Exercise


  Planned and structured physical activity
• The recommended maximum daily intake of salt is no more than 5g (1 teaspoon)
• Exercise


  • Exercise is safe for most people and has many health/fitness benefits
  • People who exercise regularly have a lower risk of cardiovascular disease and cardiac events, compared to those who do not exercise
  • Exercise-related cardiovascular events are rare and often preceded by warning signs and symptoms
• Screening for risk for exercise


  Determining if a member is safe to exercise based on their health history
• Benefits of physical activity

  • Improves lung & heart function
  • Lowers risk for heart disease
  • Lowers blood pressure
  • Helps lower body fat & weight
  • Better blood sugar control and lowers risk for diabetes
  • Reduces the risk for certain cancers
  • Improves mood and decreases risk for depression
  • Improves daily functional capacity
  • Reduces bone loss and risk of falling
  • Improves sleep and better brain function
• Being active is great for ALL people
• Why sugar is important

  • Sugar is a natural carbohydrate
  • Carbohydrates comprising sugars and starches are broken down in the body into glucose
  • Sugars are an important source of energy with glucose being the most important for the body
• In some cases, a medical clearance is needed
• Other benefits of physical activity

  • Social connectedness
  • Self-confidence
  • Sense of purpose
  • Quality of life
  • Reduced stress
  • Better sleep
  • Better environment
• A doctor advises a patient if he or she may exercise
• Where sugars are found


  • Naturally in foods (e.g. fruit, vegetables and milk)
  • Used during processing and cooking
• Why we need sleep

  • Restoring order and cleaning up waste that built up during the day, especially for the brain
  • Repairing anything damaged during the day
  • Resting and recovering physically, emotionally and mentally
  • Learning and remembering things
• Points to consider when screening members

  • What is their current physical activity?
  • Do they have any signs or symptoms of certain diseases?
  • What is the planned exercise intensity?