Education & Therapeutic Programs
Wellness Guide

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Nutrition & exercise are key components to short & long-term wellness. The degree of “wellness” you attain will be determined by your decisions. Below is generalized information to guide your decision-making as you move forward on the road to “wellness”. If you have any questions at any time please contact Educational & Therapeutic Programs (E&TP).(912) 681 5436 (CRI)

Three key areas of "wellness' focused upon by E&TP

• Meditation/relaxation
• Nutrition
• Exercise

1. Meditation/relaxation – is ensuring that you take some time (at least 30 mins per day) to relax your mind and body. There are many ways to achieve this, & it will be determined by your individualized preferences. Some example strategies/options include:

• Meditating
• Reading a book for pleasure/interest
• Stretching
• Walking or playing with your pet
• Listening to relaxing music
• Reflecting positively on your day
• Cooking
• Gardening
• Chatting positively with a close friend
• Doing a fun hobby

2. Nutrition – your diet is whatever you eat! You are always on a diet. Everything you consume causes a chemical reaction within your body that impacts how you feel & how you function both short & long-term. Your eating goal is to keep your body's chemical reactions in balance. Eating at regular times during the day can enhance how your body functions.

All excess calories are turned into adipose (fat) to be stored in the body. Below are some more specific suggestions to guide your decisions.

• Water should be the basis of your dietary intake
  • When you often feel hungry, you really are thirsty
  • Sip at least 8 large cups of water spread throughout the day
  • Drink water while exercising
     
• You should aim to eat three main meals a day
• Each meal should consist of the following proportions:
  • fat = thumb nail (need to eat fat to burn fat)
  • protein = palm of hand (basis of your nutrition)
  • carbs = 2 loose fingers full (sugar)

 Example food sources: (more details)

• Fats – best sources are mono-saturated fats
  • Long-term/endurance energy source
  • Olive oil (extra virgin), smart balance margarine, peanut oil, nuts (almonds, cashews, macadamias, pecans, peanuts), olives, avocado, humus
• Proteins – building blocks for the body
  • Focus on lean protein sources
  • Skinless chicken, lean pork, salmon, tuna, mackerel, humus, beef loin, turkey, soy milk (silk), low fat cottage cheese, cheese, low fat plain yoghurt, organic eggs, tofu
• Carbohydrates
  • Short-term energy source

• Green leafy vegetables – cabbage, spinach, zucchini, onions, mushrooms, peppers, green beans, asparagus, beans, cauliflower, broccoli, garlic, romaine/Chinese/loose-leaf lettuces
• Fruits – berries, melons, kiwi, pineapple, apples, avocado, tomato, banana, grapes, oranges
   
• Salad dressing suggestion: 1/2 olive oil, 1/2 balsamic vinaigrette with your choice of herbs & spices, orange, lemon, horseradish
• Use herbs & spices, balsamic vinaigrette to “spice or dress” your foods

One to three snacks a day dependent upon your activity levels

• Snacks
  • 1 – 3 a day
  • 30 mins before exercise with water
  • Zone or balance bars
  • A small snack before going to bed

   

• Limit/avoid: processed foods, SUGAR, pasta, breads, juices, soda, potatoes, carrots, trans fats (partially hydrogenated oils), saturated fats, salt, sauces, dressings, mayonnaise, ketchup, alcohol, candy, chips, etc.

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Example meal day:

**Drink water throughout the day!!

Breakfast:

• Smoothie – low fat cottage cheese, fruits of your choice, ice & blend

Lunch:

• Romaine & Chinese lettuces, cherry tomatoes, diced mushrooms onions, sliced orange topped with dressing (describes above) salmon & some grated mozzarella cheese

Dinner:

• Diced broccoli, cabbage & onion spiced with garlic, rosemary & basil & grilled lean pork

Your nutritional decisions have the greatest impact on the quality & longevity of your life. Select your foods & proportions wisely. Always eat both protein & carbohydrates each time you eat. For more detailed information: Sears, B. (1999) The age‑free zone. NY, NY; HarperCollins Publ. Read more.

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3. Exercise – is an important component of maintaining wellness. Exercise, (when implemented appropriately), strengthens your muscles & bones, enhances posture, enhances brain/cognitive functioning, helps produce red blood cells, lowers insulin levels, along with numerous other benefits.

You need to burn at least 2000 calories per week via exercise to increase longevity & quality of life (about 300 calories a day). Getting fitter is your body adapting to physical stressors (exercise). It is important to vary:

• How you exercise (see below for more information)

• Types of exercise

• Sequence you follow while exercising

**Drink plenty of water before, during & after exercise.

Exercise has three key components:

• Flexibility
• Strength
• Endurance (weight maintenance/loss)
  • Determine your approximate maximum heart rate (maxHR).
  • 220 beats per minute (bpm) – (your age).
    • For example, if you are 20 yrs old your maxHR = 200 (220-20).
    • When exercising aerobically you want to work between 60%-80% of your maxHR.
    • Therefore, for:
      • ......a 20 yr old that would be between 120 & 160 bpm.
      • ......a 25 yr old that would be between 117 & 156 bpm.
      • ......a 30 yr old that would be between 114 & 152 bpm. 
      • ......a 40 yr old that would be between 108 & 144 bpm.
      • ......a 50 yr old that would be between 102 & 136 bpm.

• Flexibility
  • Maintains the range of motion (ROM) around a joint
  • Prevents injury
  • Enhances muscle function & physical performance
  • Stretch after at least 15 mins of low impact aerobic exercise
    • Stretch slowly & hold for 5-15 seconds
    • Complete each stretch at least twice
    • Always maintain appropriate (normal) body alignment
    • Always stay within normal ROM
    • Follow a set sequence to ensure you stretch each area
• Strength
  • Enhances normal muscle & joint functioning
  • Stabilizes joints
  • Prevents injury
  • Increases muscle mass, strength & density
    • More muscle = more calories burned
  • Increases testosterone levels
    • Decreases adipose distribution
    • Increases red blood cells needed for oxygen distribution
  • Enhances posture
• Your goal for enhancing muscle strength will be:
  • 3 sets of each, 15-25 reps per set
  • Use slow, controlled movements through the full ROM
  • Focus on the large muscle groups
    • Lat pulldowns & shoulder press
    • Chest press & seated rows
    • Leg press, leg extension & leg curls
    • Sit ups & back extensions
• For more specific information about training with weights
   
• Endurance
  • Basis of health-related fitness
  • Enhances aerobic fitness
  • Enhances brain/cognitive functioning by lowering insulin levels
  • Burns calories
  • Most closely related to quality & longevity of life
     
• Options for aerobic training include:
  • Walking/running, Elliptical, Stationary bike, Stepper/stair machine, Cycling, Swimming, Roller blading, rowing machine, Kayaking, Mountain biking, etc.
• Vary your efforts by:
  • Resistance
  • Slope
  • Surging (increasing speed/effort for short bursts periodically: 1-3 mins or 100-500 yards)
  • Type of exercise
  • Speed

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