Communication Project

By: Stuart Adams

Daily Nutritional & Fitness Tips

▫Breakfast▫Vitamins and Minerals

▫Weight Gainers ▫Weight Loss

▫Exercises▫Daily Stretches▫Core work-outs

▫Sleep▫Quiz

Index

Is BREAKFAST the most important meal of the day?

Myths Facts

• Eating breakfast will make you tired during the day

• High protein, low carbs. are a healthy breakfast

• Children who eat breakfast tend to have poor performance in school

• Children who eat break fast tend to be overweight

• Breakfast provides the energy needed to start the day off right!

• Healthy breakfast consist of a milk, fruits and cereal

• Better focus in class for test, creative thinking etc:

• Children who eat breakfast are less likely to be overweight.

YES!

Continued

Vitamins and Minerals Vitamins are organic substances (made

by plants or animals), minerals are inorganic elements that come from

the earth; soil and water and are absorbed by plants.

Vitamins and Minerals Continued

Vitamins and minerals are nutrients that your body needs to grow and develop

normally. Vitamins and minerals, have a unique role to play in maintaining your

health.

For example Vitamin D helps your body absorb the amount of calcium (a mineral) it needs to form strong bones. Minerals are what help Vitamins work. Continue

d

Are they the same?

Top 10 most common minerals are:

Calcium 800mgIodine 150mcgIron 14mgMagnesium 300mgPhosphorus 800mgCopperManganeseChromiumSeleniumZinc 15mg

Vitamins . . .

Vitamin A 800mcg Vitamin B1 1.4 mg Vitamin B2 1.6 mg Vitamin B6 2 mg Vitamin B12 2mcg Vitamin C 60 mg Vitamin D 5 mcg Vitamin E 10 mg

Folic Acid 200mcg

There is a specific

Recommended Daily

Allowance (RDA) for most

minerals and vitamins

Weight-Gaining Tips

1) Counting daily calories2) Eating correctly3) Proper Lifting4) Weigh self weekly5) Getting rid of bad eating habits/fats6) Drinking lots of water7) Sleep

Weight gaining blog..

Most Important

Weight Loss

There are many ways to exercise and loss weight. It is about creating a deficit in calories, burning more than you take

in.

Here are three of the best ways on how to loss weight

1. Strength Training•The body is able to burn more fat when

the muscle composition is increased. Muscle increases the metabolism and tones and firms the muscles for that lean look.

•Squats and lunges are two of the best strength training exercises to lose weight

2. Aerobic Exercises

Walking is one of the most effective exercises for weight loss. It is a winner because you can walk anytime and anywhere, whether it is on a

treadmill or outside and it is enjoyable.

Cross Training•Cross training involves combing several

types of physical activity and is an extremely effective way to meet

weight loss goals. Adding cross training adds variety to your workouts making

them more interesting and easier to stick with to achieve your weight loss goals.

Exercises

Not only helps you helps with losing weight or gaining that mass you may want. It helps

with decreasing levels of stress, decrease risk of diabetes type 2

and many more

Exercises

•Activities that require physical effort, carried

out esp. to sustain or improve health and

fitness.

•So anything that requires you to run, jump, lift

or anything of the sort is an exercise.

•Most people don’t know that they are exercise

when doing some of the littlest things

How Often?

30 minutes every day is ideal. If 30 minutes is too big a call, try and break it up into smaller intervals. Go for a walk at lunchtime, or use the stairs at the office instead of the lift. Use your car less and

make an effort to ride a bike or walk. It all adds up.

Types of beneficial exercises

* brisk walking, jogging, running.* swimming and aqua-aerobics.

* tennis.* skating and rollerblading.

* skiing.* yard work.

* walking the dog.* dancing.

* resistance work.* fitness classes.

* sports such as soccer, hockey, netball, baseball, and basketball.* cycling.

* skipping rope.* running around and playing with the kids.

Dai

ly

Stre

tche

s

Weather a person goes to a gym, does a group workout, stays at home working

out with their own routine, or goes with what's on the TV, stretching is a part of

a workout. Stretching is important because it increases flexibility which

lessens the chance of injury.

Core

Workouts

It helps you look thinner,

and it supports your spine

and helps with things like

balance.

3 Benefits of Good Core Strength 1. Reduces Back Pain2. Improves Athletic Performance3. Improves Postural Imbalances

Why is Sleep so importantReduces stress

Improves your memory Helps control body weight issues

Reduces chances of diabetes reduces the occurrences of mood

disorders

Sleep Requirements for all age groups

Sleep Requirements

Newborns (0-2 months old) 12-18 hours

Infants (3-11 months old) 14-15 Hours

Toddlers (1-3 years old)l 12-14 Hours

Pre-schoolers (3-5 years old) 11-13 Hours

School-aged Children (5-10 years old) 10-11 Hours

Teens (11-17 years old) 8-9 Hours

Adults 7-9 Hours

zZzZzDONUT

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Answers:

1. Yes2. No 3. Eat correctly4. Yes5. Strength Training, Aerobic

Exercise or Cross Training

1. Is Breakfast the most important meal of the day?

2. Are vitamins and minerals the same thing?

3. What is the most important thing to do in order to gain weight?

4. Does exercise decease your stress level?

5. What is one way to lose weight?

Quick Quiz