1 Tools for Improving the Quality of Your LifePinellas Hope Life Skills Training Program #6

2 Handling Your Personal Finances

3 What is the Quality of Your Managing Your MoneyTake the Survey and Grade Yourself

4 Inventory of the State of Your EconomyTake the Survey and Grade Yourself

5 What are your Attitudes about Money?One of the stickiest problems people have is money. The more you are able to explore this area the better chance you have of avoiding a painful future. Poor money management is said to be a major factor in personal unhappiness The issue lies not in the amount of money available nor in a person’s ability to manage money, but rather in the lack of personal certainty on ways of handling money. In such cases, people become depressed and decide not to decide. When this issue raises its ugly head, one of several things can happen: You feel down, inadequate, foolish or broken You stop trying to manage your money issues You can find it hard to decide on a plan and never settle on one plan The following questions should be filled out individually to assist you deal with handling money. Once you answer these questions see if you have found why you are “no where” in the financial planning arena.

6 1. How much is my income? $____ a year How much should I make to live securely? $______a year. 2. Do I believe money is to be spent and enjoyed and not hoarded? Yes No Do I believe extra money should be saved for a rainy day? Yes No 3. Do I want to work on increasing my income? Yes No If yes, why? 4. Do I want to set up a special account for some special purpose? Yes No If yes, for what purpose? 5. Do I plan a budget? Yes No If no, why? 6. Do I stick by a budget if planned? Yes No If no, why? 7. Am I inclined to charge things? Yes No If yes, what are some recent items I have charged? 8. Do I spend money to help myself get out of a low mood? Yes No If yes, what are some recent purchases I have made to help me get out of a low mood? 9. How do I behave when a salesperson is really high-pressuring me? 10. Do I keep my books and pay the bills in a proper manner? Yes No If no, why? 11. How do I feel when I talk about money with others? 12. How does my family background in attitudes towards money, spending and saving habits?

7 The Fifteen Realities about Personal Finances

8 The Fifteen Realities about Personal Finances

9 The Fifteen Realities about Personal Finances

10 The Fifteen Realities about Personal Finances

11 My Long Range Financial Plan1. My financial goals to be achieved in the next fifteen years are: 2. The visual image we will visualize mentally for this goal is: 3. The affirmations I will make daily to keep these goals active are: 4. My plan of action to achieve these goals is: Steps to be taken By me By when 5. I will be able to evaluate how successfully I have reached my 15 year financial goal by reviewing the following behaviors, accomplishments and achievements which I expect to experience in the next 15 years. I commit to the above plan. ______________________ ____________________________ My Signature Date

12 Follow-up Work-Out Plans for Getting My Values on TrackAs a result of the exercises, discussions, and efforts in this section on Managing Personal Finances, I have come up with this action plan to continue and follow up the health enhancing which I have just completed. I. My Financial Needs The following are needs which I still have to address to fully achieve full health in the financial aspect of my life: II. Strategic Steps towards Growth in Financial Planning The following are specific steps I will take to address my needs to improve handling my handling of my finances: III. Personal Responsibility Taking The following are the things I will specifically do to ensure that I to grow in dealing with my financial handling: IV. Evaluation of Action Plan for My Financial Responsibility Taking I will know I have achieved my goal to grow in the financial area of my life by the following measurable behavioral changes: I agree to the above plan for financial responsibility taking and I commit to the above plan. ______________________ ____________________________ My Signature Date

13 Managing Your Time So that You Can Achieve Your Goals

14 What is Time Management?Time management is an endless series of decisions that gradually change the shape of your life. Inappropriate decisions produce frustration, low self-esteem and increased stress. They can result in the following symptoms of poor time management: Procrastination; deadlines constantly being missed Chronic vacillation between unpleasant alternatives Fatigue or listlessness; many hours of unproductive activity Rushing from one project to the other; no satisfied feelings of accomplishment Insufficient time for rest or personal relationships The sense of being overwhelmed by demands and details; doing what you have to do instead of what you want to do most of the time The methods of time management can be learned by realizing that: You can establish priorities that highlight your most important goals, allowing you to base your decisions on what is important to you and what is not. You can create time by realistic scheduling and by the elimination of low priority tasks. You can learn to make basic decisions

15 Take the Time InventoryTime Inventory Chart Mon Tues Wed Thur Fri Sat Sun Total Sleep Hours Awake Work: Office/Home Commuting/ Travel Eating Dressing/ Personal Hygiene Family/Personal Work Education/Self-Improvement Community & Professional Activities Leisure

16 Set Goals for Yourself Using your Time Inventory compare your current use of time to your achievement of goals. First: Imagine yourself as very old and aware that your days are numbered. What had you hoped to accomplish in your life? What makes you most proud? What is your biggest regret? Put down anything that comes to mind. Don't think about it or analyze it if something occurs to you, write it down. Use this list for your long-range goals. Second: make a list of one year goals, those that stand a reasonable chance of being accomplished within the next twelve months. Use this list as your medium range goals. Third: put down your goals for the coming month, including work priorities, personal growth, recreational activities, etc. Use this list as your short-range goals. Fourth: You have created three lists of goals: long, medium and short range. Prioritize each list by deciding the top, middle, and low priority items: Top priority: those items ranked most essential to you. Middle priority: those items that could be put off for awhile, but are still important to you. Low priority: those items that could be put off indefinitely with no harm done. Once you have prioritized your lists, choose four top priority items from each list. You will have twelve top priority items representing your current goals.

17 Time Management Goal PlannerLifetime Goals (long range) One year goals (medium range) One month goals (short range) Pick two top priority goals from each of the above categories. Enter them here. These are the goals you will begin to work on now. These six top priority goals should occupy your time for one month. Next month make a new list. Some goals will remain top priority, others will drop off. The goals will always be accompanied by a list of specific, easy to accomplish steps. Set aside a certain time period each day to work on your top priority goals. Emphasize results rather than activity. Try to accomplish one step toward your goals each day, no matter how small.

18 Use “To Do Lists” If you find it hard to keep focused on top priority items, you will need a daily “to do” list. The “to do” list includes everything you would like to accomplish in one day. Each item is rated top, middle, or low priority. If you find yourself doing a low priority item with some of the top priority items unfinished, you can be almost certain that you are wasting your time. Work your way down from the top items. Only when they are completed should you work on the middle priority tasks. Only when everything else is done should you work on the low priority items. You will find that it is often acceptable to ignore the low priority items. It can be easy to let top priority goals slip to the back of your mind and say, “Not today. I'll get to it later.” One solution to this tendency is to make signs describing your six top priority goals and post them conspicuously around your house, office, or car. You will be reminded of your priorities often. Remember to cross each item off from My Daily Planner as it is accomplished.

19 How do you overcome Procrastination?Here are some specific ways to overcome procrastination: Know what you want to do, and realize that you will pay later for not acting now. Recognize the unpleasantness. Any correct decision is often a little more difficult than an incorrect one, or making no decision at all. Face the prospect of how unpleasant the right decision may be. Examine the greater unpleasantness of putting it off or doing it the easy way. Look squarely at the cost and risks of delay. Use this information to create enthusiasm for getting something done in a time frame that will result in less overall unpleasantness. Examine the real payoffs for not deciding or taking the easy way. For example, you avoid being anxious if you procrastinate. You won't call attention to yourself or have to face the possibility of failure. Examine the advantages of avoiding whatever changes might follow from making a decision. You might have to face up to the difficult task of revising your self-concept upward. You might have to give up your depression, or the secondary gain of attention that you get from being chronically unhappy.

20 How do you overcome Procrastination?Exaggerate your resistant behaviors. Exaggerate and intensify whatever you are doing that is putting off the decision to begin a task. If you are staring at yourself in the bathroom mirror in the morning instead of getting to work, draw it out. Really study all your pores. Go over each quadrant of your face minutely. Keep it up until you are really bored, and getting to work seems much more exciting. Take responsibility for each delay. You are the one wasting your own precious time. Make a list of each procrastination or escape activity and note how long it took. Decide everything now. Include in the decision when you will set aside all escapes to begin the task. Prime yourself with lead-in tasks. Lead yourself into the activity gradually with a small but related task. If you have to mow the lawn, decide to go as far as filling the gas tank on the mower, then wheeling it out to the edge of the lawn. Finish things, avoid beginning a new task until you have completed every segment of your current task. The satisfaction of finishing a task is one of the greatest rewards in decision making. Don't think about it. Just Do It. (Like Nike says!)

21 Some solutions for time wastersTime Waster: Lack of planning Possible Cause: Failure to see the benefit of planning Solution: Recognize that planning may take time but it saves time and effort in the long run. Possible Cause: Action oriented Solution: Emphasize results, not activity. Possible Cause: Success without it Solution: Recognize that success is often in spite of, not because of, methods. Time Waster: Lack of priorities Possible Cause: Lack of goals and objectives Solution: Write down goals and objectives. Discuss priorities with coworkers and family members. Time Waster: Over commitment Possible Cause: Broad interests Solution: Learn to say no. Possible Cause: Confusion in priorities Solution: Reassess your goals Possible Cause: Failure to set priorities Solution: Develop a personal philosophy regarding time. Relate priorities to a schedule of events.

22 Some solutions for time wastersTime Waster: Management by crisis Possible Cause: Lack of planning Solution: Apply the same solutions as for lack of planning. Possible Cause: Unrealistic time estimates Solution: Allow more time. Allow for interruptions. Possible Cause: Problem oriented Solution: Be opportunity oriented Possible Cause: Reluctance of others to break bad news. Solution: Encourage fast transmission of information as essential for timely corrective action. Time Waster: Telephone, Cell Phone, Texting, Possible Cause: Lack of self-discipline Solution: Screen and group calls & messages. Be brief. Possible Cause: Desire to be informed and involved. Solution: Stay uninvolved with all but essentials. Manage by exception. Time Waster: Haste Possible Cause: Impatience with detail Solution: Take time to get it right. Save the time of doing it over. Possible Cause: Responding to the urgent Solution: Distinguish between the urgent and the important. Possible Cause: Lack of planning ahead Solution: Take time to plan. It repays itself many times over. Possible Cause: Attempting too much in too little time. Solution: Attempt less, delegate much more.

23 Some solutions for time wastersTime Waster: Routine, trivia Possible Cause: Lack of priorities Solution: Set and concentrate on priority goals. Delegate nonessentials. Possible Cause: Over surveillance of situations. Solution: Give yourself the the right to do it your way. Look to results, not details or methods. Possible Cause: Refusal to take responsibility; feeling of greater security dealing with operating detail Solution: Recognize that without taking responsibility, it is impossible to grow. Forget perfectionism. Time Waster: Visitors Possible Cause: Enjoyment in socializing Solution: Do it elsewhere. Meet visitors outside living and work setting. Suggest lunch, if necessary or hold stand-up conferences on the spot. Possible Cause: Inability to say no. Solution: Screen. Say no. Be unavailable. Modify the open-door policy.

24 Answer these questions about time wastersNow that you have read about these time wasters, answer the following questions: What time wasters prevent you from getting your work done on a typical day? Identify activities this week that were ritualistic and relatively ineffective. Identify tasks this week that could have been delegated. What tasks did you do this week that could have been simplified? What single activity or habit wastes most of your time? Study your answers, and take the steps necessary to eliminate your time wasters.

25 Some ways to save time in your lifeWrite down your ideas. Do not trust your memory, however good it might be! Set your priorities first thing in the morning, before any work gets underway. Use your high productivity hours for your high priority projects. Do not overschedule. Leave two hours of the day free from appointments. Tackle time-consuming projects in stages. Concentrate on one item at a time. When a day's work is overtaxing, get out for lunch. Plan to have lunch with a friend or do something recreational. Use your low productivity hour(s) for easy to do projects and casual reading. Work on the appointment system as much as possible. Carry a 3 x 5 card in your pocket to jot down ideas when you are away from your work setting. Carry reading material with you at all times. Use waiting time to read. Use travel time to listen to or to dictate material on audio recorders. Utilize a cellphone if possible. Set reasonable deadlines for yourself and others. Make decisions now whenever possible. If further information is not likely to change the ultimate course of the decision, do not wait. Batch items for discussion and talk at scheduled times. Do not make contact every time you have a thought or an item for discussion. Encourage others to do the same.

26 Introduce Exercise into Your Life

27 Developing a Healthy Exercise ProgramIdentify Benefits Combat Myths about exercising Combat Roadblocks to exercising Identify and overcome: Triggers to avoid, ignore, or stop exercising Look at what is new in exercise offerings Benefits of Healthy Exercise Compensates for fat accumulation by burning calories Provides a "natural high'' by the release of endorphins Strengthens the cardiovascular and respiratory systems if aerobic type exercise sustained for at least fifteen minutes on a regular basis. Keeps the muscular system supple Keeps the circulatory system operating at its best Builds bone mass to combat osteoporosis.

28 1. Myths about Exercise 2. Myths about Exercise1. Exercise makes you tired. Because heart rate and respiration is increased, a person becomes energized, alert, and awake after a period of strenuous exercise. 2. Exercise increases your appetite. The immediate effect of exercise is a decrease in appetite 3. Exercise is boring. Rigorous exercise results in the production of hormones called endorphins which give a feeling of well-being, a "natural high 2. Myths about Exercise 4. With exercise you can reduce certain spots on your body. Where people lose weight is determined by their hormones. With proper exercise people can increase muscle tone in certain areas and can speed along the general loss of fat, which helps overall appearance but not necessarily in specific areas. 5. You have to have athletic ability to get the most out of an exercise program. A complicated program of sophisticated athletic activities is unnecessary. Simply walking a1/2 hour to hour a day during time when you normally would have been sedentary is enough exercise to provide some balance in your life.

29 3. Myths about Exercise 6. A health spa or gym is the best place to exercise. Health spas and gyms can be useful if you need a social atmosphere in which to exercise. However, the type of exercise needed for lifestyle change can be done effectively with no expense. 7. Exercise takes a lot of time and expensive equipment. You need only minutes of consecutive, brisk, full-body movement a day to gain the full benefit of exercise. You can do this in your home with your own equipment (e.g., stationary cycle, rebound trampoline, or rowing machine), or you can do it without equipment by walking, jump roping, etc...

30 Roadblocks to ExerciseNot enough time; my schedule is already so full Implementing a program of exercise takes exceptional effort and planning The health club is too far away. It is not "on my way'' to anywhere An exercise program costs a lot of money. It is unpleasant to get all sweaty when you exercise Exercise can be so boring Exercise makes your body sore

31 Reduce Costs of ExerciseTime for Exercise Make the exercise session a priority of the day schedule a regular, specific time of day for exercise. Choose a convenient time. Exercise in the morning before breakfast, in the afternoon before lunch, or in the evening after getting home from work, but before dinner. Place for Exercise Choose an exercise easily performed around the house, e.g., treadmill, stationary cycle, rowing machine, jumping rope, rebound trampoline, jumping jacks, walking, running, biking, swimming. Perform exercises that can be done in an air-conditioned environment (stationary cycle, rowing machine, or rebound trampoline). Profuse sweating is not necessary for exercise to be worthwhile. Reduce Costs of Exercise Choose an exercise which doesn't involve the purchase of equipment or club memberships, e.g., walking, running, jumping rope, etc.

32 Keep Exercise InterestingTry indoor exercise in front of a TV or while listening to motivational tapes or energizing music. Try outdoor exercise in tree-lined or park-like settings with interesting scenery and use a portable radio or tape player For either type of exercise, get a partner or group of people to exercise with; make it a social experience that will provide mutual motivation and encouragement Start out Slow to Protect Your Body from Being Strained Slowly phase an exercise program in; help your body adjust to the increased activity Use warm-up and cool-down exercises to avoid muscle strain Wear the proper clothing and shoes to avoid body strain or injury

33 Exercise can help you live longerDr. Steven Blair of the Institute of Aerobics Research in Dallas conducted the largest study measuring fitness ever conducted. He found that regular exercise will indeed help a person live longer. The eight-year study evaluated the fitness and mortality levels of 13,344 men and women. Study found that exercise reduces the death rate from all causes, particularly cancer and heart disease. Physical fitness was measured by each subject's performance on a standardized treadmill test - a test designed to accurately assess aerobic fitness (the most commonly accepted indicator of cardio-respiratory fitness). Based on the test results, the subjects were then grouped by gender into five categories ranging from least to most fit. Results of the study, published in the Journal of the American Medical Association, showed that the higher the fitness level the lower the death rate, after the data were adjusted for age differences between the subjects.

34 Exercise can help you live longerCompared with the most-fit subjects, individuals in the least-fit category had death rates 3.4 and times higher for men and women respectively. The differences in mortality rates held relatively constant even after adjustments for coronary risk factors, such as smoking and cholesterol level, were considered. For both men and women, the largest drop from one fitness category to another was from the least-fit to the next most-fit group. Expressed as deaths per 10,000 person-years, the age-adjusted death rates for men and women in the sedentary category fell from 64 and 39.5 to 25.5 and 20.5 respectively in the next most-fit group This was a decline of more than 60 percent for men and 48 percent for women. Implication are extraordinarily significant, particularly for a sedentary individual. On a major scale, this study documents the fact that a modest amount of exercise can and does go a long way. The equivalent of brisk walking 30 minutes a day is all that is required to move from the most sedentary category to the next most fit category.

35 All About Walking

36 Types of Walking: Standing and Intermittent WalkingActivities such as cooking, gardening or office work It provides little cardiovascular benefit but adds to your daily activity level-keeps from being sedentary Try to stay on your feet for a total of one hour a day, in addition to your regular exercise

37 Types of Walking: Strolling or Casual Walking (2 mph)Activities such as shopping or walking with small children It does not provide an adequate workout for your heart and lungs But it does get you off the couch and can provide social and emotional benefits

38 Types of Walking: Purposeful or Functional Walking (2-3 mph)Gets you where you are going Walking the dog around the block Walking across complex or campus It is not intense enough for an aerobic training effect, but if done long enough it burns calories, helps circulate the blood and clear the cobwebs This is not the walk which gives you the benefits you need for a Healthy Lifestyle

39 Types of Walking: Hiking or Distance Walking (2-5 mph)Walking for fitness and pleasure You can enjoy fresh air and scenery as well as the company of friends and family This is not the walk which gives you the benefits you need for a truly Healthy Lifestyle

40 Brisk Walking, Fitness Walking, or Exercise Walking (3-5 mph) IDEALTo achieve health benefits if done often, hard and long enough When done properly, numerous health and fitness benefits are derived Risk for heart attacks and other degenerative diseases is reduced Highly recommended it fits all lifestyles over the ages

41 Types of Walking: Striding or Aerobic Walking (4 mph)The length of stride is extended and the arms are pumped or used in an exaggerated manner The extra effort of the arms and legs increases the intensity of the workout as well as the calorie burn rate Difficult to maintain since it is for weight loss plans but not for a Healthy Lifestyle lifelong program

42 Types of Walking: Intermittent or Interval Walking (2-3 or 3-5 mph)Walking done at alternating speeds Example, one minute of striding or fast walking is alternated with one minute of regular walking This method may add variety to your workout and help you achieve a faster pace when walking at a steady speed

43 Types of Walking: Power Walking or Weighted Walking (3-5 mph)With weights on the hands, wrists, trunk or waist Weighted workouts increase the intensity of the workout, calorie burn rate and provide upper body toning with the hand or wrist weights Risk of increased strain on the joints

44 Types of Walking: Climbing (2-5 mph)Climbing: Stairs, Hills, Mountains, Aerobic Climbers, Inclined Treadmills Fitness walking done to increase the intensity of the workout It is an advanced technique and not recommended for unfit beginners

45 Types of Walking: Treadmill Walking (3-5 mph)Done on a treadmill indoors On some models, the speed and the degree of incline can be adjusted It is great during bad weather or for watching television while walking A no excuse model, not dependent on weather conditions and can be used for the recommended brisk Walking, Fitness Walking, or Exercise Walking (3-5 mph)

46 Types of Walking: Race Walking (6-9 mph)Competitive walking for conditioned athletes It is a form of walking popular with those who are interested in walking for fitness, but not necessarily for competition Race walking involves a technique that needs to be learned and practiced We are not grooming Race Walkers in this Healthy Lifestyle Training

47 Calories Burned by Walking (Calories per mile burned)mph 100 lbs 125 lbs 150 lbs 175 lbs 200 lbs 225 lbs 3.0 52 66 79 92 105 117 3.5 54 67 80 94 107 121 4.0 58 72 87 101 116 131 4.5 65 81 97 113 129 146

48 Calories burned by walkingDO NOT FORGET You have to subtract the number of calories you naturally are burning by just being alive and awake DO NOT count just on burning calories by walking to help you lose and manage your weight

49 Walking as an exercise workoutWalking is one of the best fitness activities there is It's easy It can help you lose and keep off weight It's good for your heart Risk of injury is virtually nil for the recommended brisk walking

50 Walking as an exercise workoutPositives Walking is inexpensive and low tech All need is sturdy pair of walking shoes You can adjust pace, technique & terrain to accommodate your fitness level Walking is one of the best exercise for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture & improving positive self- concept

51 Walking as an exercise workoutNegatives Some people find walking a bore It may take you longer to lose weight on a walking program than it would with some other forms of exercise, especially if you don't pick up the pace at least some of the time

52 Get the most out of your walking workoutKeep your head up and centered between your shoulders & your shoulders back & down – Watch Your Posture! Your chest should be lifted and your abs strong Your arms should be bent at 90 degrees. Swing them back and forth - not side to side Keep your hands loosely cupped

53 Get the most out of your walking workoutPower your movements from your hips rather than your thighs but keep your hips loose and natural Take short, fast strides that still feel natural rather than awkward Keep an even stride. Roll forward on the ball of your foot, push off from your toes and land heel first Don't forget to breathe deeply!

54 Get the most out of your walking workoutBe consistent & choose specific time to take your walks each day & stick to plan. Establish walking as a regular habit Work up to 30 to 60 minutes of brisk walking at least three times a week. Allow adequate time for warm-up before walk & cool- down period after walk

55 What you need to make your walking workout work for youRequirements: Gear: Walking shoes, comfortable clothing Facilities: Anywhere but you might want to try a track, treadmill or trail Time: minutes, 3-6 days a week.

56 Additional Tips to get the most out of your walking workoutRehydrate Always replenish your body with fluids depleted by aerobic activity Drink 8-10 oz water for every 20 min of activity Water is preferred drink for exercise sessions lasting one hour or less For activities exceeding 1 hour, consider sports drinks to replenish lost electrolytes

57 Additional Tips to get the most out of your walking workoutClothing Choose loose fitting garments that allow your body's heat to evaporate Consider the new sport fibers that whisk away moisture, preventing chafing of the skin Wear reflective clothing at night

58 Additional Tips to get the most out of your walking workoutShoes Select a lighter weight walking shoe Look for extra shock absorption in heel & ball of the shoe - Shock absorption is crucial to avoid heel pain & burning or tenderness in the ball of the foot A low heel slightly beveled in the rear helps accommodate the heel strike & forward roll of the foot. Make sure you select a good walking shoe that addresses any special needs for your feet or legs If you have chronic problems seek medical advice You may need orthotics before engaging in a long-term walking program

59 Additional Tips to get the most out of your walking workoutExercise in healthy environments If the outdoor temperature is high with excessive humidity (greater than or equal to 75 degrees F with greater than or equal to 60% humidity) exercise inside with air conditioning If the weather is below 40 degrees F, dress warmly and in layers

60 Additional Tips to get the most out of your walking workoutExercise in healthy environments To avoid air pollution, exercise in the early morning or late afternoon and away from car exhaust If you have a respiratory condition, check with your doctor or refrain from exercising during extreme cold & high pollution days unless exercising in a controlled indoor environment

61 Additional Tips to get the most out of your walking workoutExercise in healthy environments Protect yourself from lightning & storms Avoid unfamiliar or dangerous places Walk on sidewalks and safe pathways preferably with a friend Always carry identification and obey all traffic laws

62 Fitness Walking: 5 Minute Warm-up & Cool DownPrior to walking do short routine of static stretches (each stretch held for approximately 8-10 seconds) for upper & lower body, e.g. back, calves and shins Simple warm-up – 5 min easy striding pace The easier pace allows heart rate & blood pressure to climb gradually to your training level

63 Fitness Walking: 5 Minute Warm-up & Cool DownYou should end vigorous walking with leisurely- paced strolling for another two to three minutes, allowing time for your cardiovascular system to adjust to a pre-exercise level Recovery heart rate is generally taken two to five minutes after aerobic exercise Quicker your heart rate recovers to its pre-exercise level better shape you're in

64 Walking Stretches To reduce risk of injury and soreness, do the following stretches at the beginning and end of your walks Hold each of these stretches at the point of tension for 10 seconds Then repeat each stretch for the opposite side

65 Walking Stretches Achilles/Calf StretchKeeping both feet pointing forward, bend your front knee and press your back heel into the ground

66 Walking Stretches Hamstring StretchGently straighten both legs as you lean your body forward

67 Walking Stretches Quadriceps Stretch Gently grasp your ankle with the opposite hand, pointing your knee to the ground

68 Walking Stretches Side Stretch Keeping your hips steady and knees slightly bent, gently reach overhead to one side

69 Stretching Flexibility RoutineStand on the right leg, bend the left leg so that knee is facing ground & reach behind grabbing left ankle with left hand Now slowly use left hand to bring left leg further behind the body, lifting slightly up at the same time Be sure to keep both hips facing forward Use right hand steady self against tree or pole Hold position till feel pleasant stretch through front of left thigh & then repeat on right side

70 How to get started with Walking for Exercise – Use FIT formulaF=Frequency (How often you should walk) You need to exercise at least 3-5 times a week to get the minimal benefits I=Intensity (How fast you should walk) The general rule is to walk at a pace of 3-5 miles an hours T=Time or (How long you should walk) You should walk for a minimum of 30 minutes a day

71 How to use walking as way of acquiring or maintaining fitnessFind way to introduce some variety & spice into your walking program Once adaptation to certain level of exercise occurs, body is no longer working very hard to accomplish what once may have taken lot of effort If body coasts along with no discernible effort, a lot of the benefits you're getting from your exercise may be compromised

72 How to use walking as way of acquiring or maintaining fitnessRecent article in Sports Medicine noted that 'the intensity of the exercise may well determine some of the possible benefits‘ So while we all know that any walking is better than none, longer and more intense walks may lead to a lot more benefits than doing the 'same ole same old'

73 How to use walking as way of acquiring or maintaining fitnessMake walks a kind of interval training 30-90 seconds of fast walking alternated with intervals of slower walking Alternate fast walking interval with short sprints, step-ups on a park bench, walking lunges End workout with some core work for abs and some stretching Result-walking=complete fitness program

74 How to use walking as way of acquiring or maintaining fitnessInclude stretching since pulls, strains & other“runner”problems can happen to walkers Warming up is usually done by beginning your walk at slower pace Remember muscles respond best to stretching when warm Don't go out on cold day & begin to stretch-Stretches best done after workout or after warm-up

75 Walking at 10 minute intervals countsA recent study conducted at Stanford University took a group of people and divided them into two groups Half exercised for 30 consecutive minutes Other half exercised in 10 minute intervals - once in the morning, afternoon, & evening 

76 Walking at 10 minute intervals countsAt the end of the study, both groups increased their fitness levels at the same amount and at the same pace So, not having a consecutive half hour is no longer a reason not to get up and get moving!  If you only have 10 minutes, use it to your advantage

77 Walking at 10 minute intervals counts-How to sneak in 10 minutes:If after work you are waiting for your bus - Walk! Plan walks & schedule in Day Planner Recognize how much better you feel when you get back to your work site Look at your walk as a welcomed break from work, not as a disruption Let co-workers know what you are doing Some will want to join in

78 Walking at 10 minute intervals counts-How to sneak in 10 minutes:If you are feeling tired and unmotivated, you may need a snack Low blood sugar level can make you feel lack luster Set short term goals and plan a reward: “This week I will walk 5 times or 8 miles or a total of 2 hours” After you reach your goals make sure you reward yourself - a new walking t-shirt, tape, shoes, flowers, massage Set a long term goal and shoot for something even bigger -a fully planned vacation

79 EATING WISELY

80 The New American Plate

81                                          

82 Why the American Institute for Cancer Research was involved:Studies show that more than half the adults in this country are overweight About one in five are classified as obese and at special health risk Problem continues to grow, even though as many as 25% men & 40% women are on a diet at any given time It's become apparent that diets don't work What's worse, they distract us from the larger issue of overall health

83 What is the New American Plate?New approach to eating for better health Emphasizes kinds of foods that can significantly reduce risk for disease Shows how to enjoy all foods in sensible portions Promotes a healthy weight as just one part of an overall healthy lifestyle It's not a short-term "diet" to use for weight loss

84 American Plate addresses one part of a big puzzleLarge & growing body of research shows What we eat How we live have a lot to do with our risk of developing cancer As well as heart disease, adult onset diabetes & many other chronic health problems

85 The New American Plate Does not Deprive - it satisfiesVariety of vegetables, fruits, whole grains & beans is at center of new American Plate These plant-based foods are Rich in substances that help keep us in good health Protect against many types of cancer Naturally low in calories When plant-based foods are on plate, we're able to eat larger, more satisfying meals - all for fewer calories than typical American diet

86 The New American Plate Does not Deprive-it satisfiesSwitching to the New American Plate & healthy lifestyle it reflects does not require deprivation There is nothing you have to give up You will not go hungry The New American Plate may not be overflowing, but it is full of great tasting food for better health

87 On What is New American Plate based onFrom: Food, Nutrition and the Prevention of Cancer: a global perspective, published by the AIRC Report was written by expert scientist panel who reviewed more than 4,500 research studies from around world It remains most comprehensive report ever done in the area of diet, nutrition and cancer

88 What is New American Plate based onEstimates from the AICR report show that 30-40% of all cancers could be prevented through changing way we eat & exercise Eliminating tobacco would raise that figure to 60-70% These simple action steps represent best advice science currently offers for lowering your cancer risk

89 AICR Diet and Health Guidelines for Cancer PreventionChoose a diet rich in a variety of plant-based foods. Eat plenty of vegetables and fruit. Maintain a healthy weight and be physically active. Drink alcohol only in moderation, if at all. Select foods low in fat and salt. Prepare and store food safely. And always remember...        Do not use tobacco in any form.

90 Proportion-What's on New American Plate? - General rule of thumb:Plant-based foods like vegetables, fruits, whole grains & beans should cover two-thirds (or more) of plate Meat, fish, poultry or low fat dairy should cover one-third (or less) of plate Plant-based part of plate should include substantial portions of one or more vegetables or fruits — not just grain products like pasta or whole grain bread.

91 Plenty of Vegetables and FruitsMake sure to eat at least five servings of vegetables & fruits each day Research suggests that this could prevent as many as 20% of all cancers They provide vitamins, minerals & phytochemicals (natural substances found only in plants) that protect body's cells from damage by cancer-causing agents-stopping cancer before it even starts. A number of phytochemicals may also interfere with cancer cell growth & reproduction Reach five servings by including fruits or vegetables at every meal Eat a variety of these healthful foods Include vegetables that are dark green & leafy Vegetables deep orange in color Include citrus fruits & other foods high in Vitamin C Juice does count-but most should come from solid fruits & vegetables

92 Other Plant-based FoodsIn addition to fruits and vegetables daily eat at least seven servings of other plant-based foods Includes grains (such as whole wheat bread, pasta, oatmeal, barley & brown rice) legumes (dried beans and peas, including kidney, garbanzo and black beans, lentils & green peas) Make sure to include whole grains in your meal choices each day- higher in fiber & natural phytochemicals than refined grains like white bread & rice

93 Meat on the Side If you eat red meat like beef, pork or lamb, choose lean cuts and limit yourself to no more than a 3 ounce cooked (4 ounce raw) portion per day That's about the size of a deck of cards Findings from AICR's expert report show that diets high in red meat probably increase the risk of colon cancer Research on the impact of poultry, fish and game is not as extensive, so no specific limits have been set Just keep portions small enough that you have room to eat an abundance of vegetables, fruits, whole grains & beans Reverse the traditional American plate Think of meat as a side dish or condiment rather than the main ingredient It can be as simple as preparing your favorite, store-bought brown rice or grain mix & topping it with steamed green beans, carrots, yellow squash & an ounce or two of cooked chicken

94 When is a Vegetable a High-calorie Food?When covered in cheese sauce, gravy, regular salad dressing, full-fat sour cream or any other high-fat topping Way you cook also makes a difference Frying in oil or butter adds a hefty dose of fat and calories to food How best to cook vegetables Keep your vegetables, fruits, whole grains, beans & lean meats-healthy as well as tasty Bake, steam, microwave or stir-fry in a small amount of oil Cook with fragrant herbs and spices Sprinkle with a few chopped nuts, or a strong-tasting cheese like Parmesan or extra-sharp cheddar Choose flavorful and lowfat toppings such as marinara sauce, salsa, mustard, reduced-sodium soy sauce & flavored vinegar Even a simple squeeze of lemon works wonders.

95 Plate 1: The Old American PlateHeavy on meat, fish or poultry-fully half plate is loaded down with huge ( oz.) steak Remainder is filled with a hearty helping of buttery mashed potatoes & peas Although meal is home- style favorite, it is high in fat & calories & low in phytochemicals & fiber

96 Plate 2: The Transition PlateFeatures more moderate (4- 6 oz.) serving of meat. Large helping of green beans prepared with your favorite herbs Addition of a filling whole grain (seasoned brown rice) increased the proportion of nutritious, plant-based foods Getting on right track

97 Plate 3: A Better Plate Modest 3 ounce serving of meat (red meat, poultry or fish) Two kinds of vegetables help increase the proportion of plant-based foods Healthy serving of a tasty whole grain (brown rice, barley, kasha, bulgur, millet) completes the meal

98 Plate 4: The New American PlateA one-dish dinner like stir-fry is just the kind of meal that belongs on the New American Plate It's bursting with colorful vegetables, hearty grains & cancer- fighting vitamins, minerals and phytochemicals

99 Plate 4: The New American PlateRed meat, poultry or seafood is used as a condiment, adding a bit of flavor & substance to the meal. Plates like this one show the delicious possibilities New tastes, colors and textures Found on the New American Plate

100 Portion size is an important factorCentral to New American Plate is recognition that it's not just what we eat that matters, but also how much we eat of each food statistics from USDA: average number of calories Americans eat each day has risen from 1,854 to 2,002 over last 20 years That significant increase 148 calories per day theoretically works out to an extra 15 pounds every year

101 Standard Serving SizesFood Serving Looks Like Chopped Vegetables ½ cup ½ baseball or Rounded handful for adults Raw Leafy Vegetables 1 cup 1 baseball or fist of average adult Fresh Fruit 1 medium piece ½ cup chopped 1 baseball ½ baseball or rounded handful for average adult

102 Standard Serving SizesFood Serving Looks Like Dried fruit ¼ cup 1 golf ball or scant handful for average adult Pasta, Rice, Cooked Cereal ½ cup ½ baseball or rounded handful for average adult Ready-to-Eat Cereal 1 oz., varies from ½ cup to 1 ¼ cup (check label)

103 Standard Serving SizesFood Serving Looks Like Meat, Poultry, Seafood 3 oz. (boneless cooked weight from 4 oz. raw) Deck of Cards Dried beans ½ cup cooked ½ baseball or rounded handful for average adult Nuts 1/3 cup Level handful for Average adult Cheese 1 ½ oz 1 oz looks=4 dice

104 Portion size is an important factorTwo cups of spaghetti covering dinner plate equals not one, but four grain servings. Small bagels found in grocery store freezer aisles equal about two grain servings Jumbo bagels commonly served in shops & cafés are closer to four or five Full bowl of whole grain cereal you pour yourself in the morning may amount to two or three grain servings — a good head start on what you need for the day

105 Portions and Weight LossNew American Plate features more food & fewer calories than traditional meat-based meal It's possible to feel satisfied eating meals with vegetables, fruits, whole grains & beans & work toward healthy weight Add some regular physical activity, and you have a safe, effective way to manage your weight for the long-term

106 Alternatives with New American PlateBarbecue-Old American 2 hamburgers or hotdogs ½ cup potato salad Chips Brownies Lunch – Old American Sandwich with 4 oz. of meat Snack crackers Cookies Italian Restaurant-Old American Veal parmigiana Pasta Salad Barbecue-New American 1 burger (preferably lean meat or veggie) 1 cup marinated vegetable salad 2 melon slices or ½ cup fruit salad 1 brownie Lunch – New American Sandwich with 2 oz. of meat, sliced tomato, cucumber and fresh spinach Piece of fresh fruit 1 cookie if desired Italian Restaurant-New American Large bowl of minestrone soup ½ portion pasta with marinara sauce Salad

107 AICR recommends along with the New American PlateOne hour a day of brisk physical activity & one hour a week of more vigorous exercise That's the recommendation for reducing cancer risk Any exercise you do is better than none In working towards this activity level, you will burn more calories, which will help lower your weight

108 Model Calorie Food Plans

109 Three Calorie Food Plans1200 Calories – Spartan – for those who are needing a JUMPSTART to motivate themselves 1500 Calories – Long Run – for those who are in it for the long run and not needing rapid weight loss at beginning 2000 Calories – Gradual – for those who are willing to take gradual steps to implementing lifestyle changes or for those who are going into a maintenance mode in their programs

110 Calorie Food Plan Allow for:Breakfast Mid Morning Snack Lunch Mid Afternoon Snack Dinner Late Evening Snack

111 1200 Calorie Food Plan - SpartanBreakfast calories (2) pieces of 50 calorie bread and 1 piece of fruit Or (6) egg whites in Pam and 1 piece fruit Mid-Morning Snack – 100 calories (1) piece fruit or the equivalent in vegetables (1) 100 calorie yogurt (1) 100 calorie power bar

112 1200 Calorie Food Plan - SpartanLunch Calories Big Salad and 4 ounces of grilled chicken or shrimp or (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard Stir-fried vegetables in Pam with chicken or shrimp (6) egg white omelet in Pam with vegetables and sliced tomato Mid-Day Snack – 100 calories Same as Mid-Morning Snack

113 1200 Calorie Food Plan - SpartanDinner Calories (4) ounces of chicken, fish or shrimp, big salad with fat free dressing and one medium-sized potato or Stir-fried vegetables in Pam with chicken, shrimp or fish Late night Snack – 100 calories Same as Mid-Morning Snack

114 1500 Calorie Food Plan – Long RunBreakfast calories (2) pieces of 50 calorie bread and 1 piece of fruit or (6) egg whites in Pam and 1 piece fruit (1) 100 calorie yogurt and (1) piece of fruit (1) serving of cereal (one cup) with 1/2 cup of skim milk (1) serving of Quaker Instant Oatmeal –prepared with water

115 1500 Calorie Food Plan – Long RunMid-Morning Snack – 200 Calories (2) piece fruit or (2) cups of vegetables (baby carrots, sliced tomato, etc.) or (1) 100 calorie yogurt plus (1) piece of fruit or one cup of vegetables (1) 100 calorie Jell-O Fat Free Pudding plus 100 calories of fruit or vegetables (1/2) cup of fat-free cottage cheese with one serving of fruit.

116 1500 Calorie Food Plan – Long RunLunch Calories Big Salad and 6 ounces of grilled chicken or shrimp Dressing should be balsamic vinegar or small serving fat-free dressing. or (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard Stir-fried vegetables in Pam with 6 ounces of chicken or shrimp (6) egg white omelet in Pam with vegetables and sliced tomato Mid-Day Snack – 100 calories Same choices as Mid-Morning Snack but only at 100 calories

117 1500 Calorie Food Plan – Long RunDinner Calories (6) ounces of chicken, fish or shrimp, big salad with fat free dressing and one medium-sized potato Or Stir-fried vegetables in Pam with (6) ounces chicken, shrimp or fish and cup of rice (6) ounces of lean red meat with a big salad and fat-free dressing; if you choose the red meat and medium-sized potato (1) cup of any kind of pasta with Healthy Choice Marinara Sauce or another fat-free option,a salad with fat-free or balsamic vinegar; add to the pasta some steamed broccoli, carrots, cauliflower, mushrooms, etc or (2) Boca burgers, lettuce, tomato, ketchup or mustard with a salad and a medium-sized baked potato Late Night Snack – 200 Calories Same as Mid-morning snack

118 2000 Calorie Food Plan – GradualBreakfast calories (2) pieces of 50 calorie bread and 1 piece of fruit or (6) egg whites in Pam and 1 piece fruit (1) 100 calorie yogurt and (1) piece of fruit (1) serving of cereal (one cup) with 1/2 cup of skim milk (1) serving of Quaker Instant Oatmeal –prepared with water

119 2000 Calorie Food Plan – GradualMid-Morning Snack – 200 Calories (2) piece fruit or (2) cups of vegetables (baby carrots, sliced tomato, etc.) or (1) 100 calorie yogurt plus (1) piece of fruit or one cup of vegetables (1) 100 calorie Jell-O Fat Free Pudding plus 100 calories of fruit or vegetables (1/2) cup of fat-free cottage cheese with one serving of fruit.

120 2000 Calorie Food Plan – GradualLunch Calories Big Salad and 6 ounces of grilled chicken or shrimp Dressing should be balsamic vinegar or small serving fat-free dressing. or (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard or 200 calories of pretzels or fat-free chips Stir-fried vegetables in Pam with 6 ounces of chicken or shrimp (6) egg white omelet in Pam with vegetables and sliced tomato Mid-Day Snack –200 calories Same choices as Mid-Morning Snack

121 2000 Calorie Food Plan – GradualDinner Calories (6) ounces of chicken, fish or shrimp, big salad with fat free dressing and one large-sized potato Or Stir-fried vegetables in Pam with (6) ounces chicken, shrimp or fish and cup of rice (6) ounces of lean red meat with a big salad and fat-free dressing; if you choose the red meat and large-sized potato or (1) cup of any kind of pasta with Healthy Choice Marinara Sauce or another fat-free option,a salad with fat-free or balsamic vinegar; add to the pasta some steamed broccoli, carrots, cauliflower, mushrooms, etc (2) Boca burgers, lettuce, tomato, ketchup or mustard with a salad and a medium-sized baked potato Late Night Snack – 200 Calories Same as Mid-morning snack