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  1. 1. Diversity in Syracuse, NY
  2. 2. WHAT IS EXERCISE? ● Activity requiring physical effort, carried out especially to sustain or improve health and fitness ● What is exercise to you?
  3. 3. WHY IS EXERCISE IMPORTANT? Exercising can help you: ✓Feel less stressed ✓Feel more ready to learn in school ✓Sleep better at night ✓Keep a healthy weight *Why is exercise important to you?
  4. 4. WHAT EXERCISE BEST FITS YOUR STYLE? • Endurance- ✓ Soccer ✓ Running ✓ Basketball ✓ Jump roping ✓ Cricket • Strength ✓ Push ups ✓ Weight lifting • Balance ✓ Yoga • Flexibility ✓ Stretching
  5. 5. Nutrition & Healthy Choices Grains Vegetables Fruits Milk Meat & Beans Oils & Sweets: Use Sparingly USDADietaryServingSizes (Basedon2000cal/day) 6oz 2.5cups 2 cups 3 cups 5.5oz
  6. 6. Instead of this… I will try this! Frying in butter, stick margarine, lard, or shortening Bake, broil, or boil Stir-fry or sauté with vegetable oils (canola, corn, olive, peanut, or soybean) Choosing whole milk, full-fat cream cheese, or full-fat hard cheeses Drink fat-free or 1% milk Choose fat-free or low-fat cream cheese or reduced-fat hard cheeses Choosing full-fat sour cream or full-fat cottage cheese Choose fat-free or reduced-fat sour cream or fat-free plain yogurt Eat fat-free or low fat cottage cheese Choosing fattier cuts of meat Take the skin off of chicken/turkey before cooking them Eat leaner cuts of ground meat Adding salt to foods for flavor Season foods with herbs, spices, chilies, lime, lemon juice, and vinegar Smart Substitutions for a healthier diet:
  7. 7. Instead of this... I will try this! Buying already prepared meals and processed meats (cold cuts, hot dogs, and rotisserie chicken) Make more meals using fresh, lean meats and fresh, frozen or low-sodium canned vegetables Choosing sweet breakfast cereals Choose whole-grain cereals Choose fat-free yogurt or fat-free cottage cheese (add fresh fruit for extra flavor) Drinking sugary soft drinks and juices Drink water or unsweetened iced tea with lemon juice Eating big portions of sweet desserts Eat a piece of fresh fruit Split a small dessert with a friend Choosing canned fruit packed in syrup Choose canned fruit labeled “packed in natural juice” Choose fresh or frozen fruit *Small Changes can make a large difference!
  8. 8. 10 Tips for a Great Plate: 1) Balance Calories Find out how many calories you need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level. 2) enjoy your food, but eat less Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere, it may lead to eating too many calories. 4) Foods to eat more often Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. 5) Make half your plate vegetables and fruit Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. 3) Avoid Oversized Portions Use a smaller plate, bowl, and glass. Portion out foods before you eat.
  9. 9. 6) Switch to fat-free or low-fat (1%) milk They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat. 7) Make half your grains whole grains To eat more whole grains, substitute a whole-grain product for a refined product—such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. 8) Foods to eat less often: Cut back on foods high in fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, & hot dogs. 9) Compare sodium in foods Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.” 10) Drink water instead of sugary drinks Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.
  10. 10. LET’S REVIEW! What do you remember? ★ What can exercise help you do? ○ Improves overall health ★ What kinds of nutritional changes can you recall? ○ Make healthier choices ■ Swap out chips for an apple ○ Avoid oversized portions
  11. 11. APPLICATION John has recently began exercising 3 times a week because he wants to lose weight. He enjoys eating at McDonalds at least twice a week, a bag of chips every day and his favorite is sloppy joes every friday night. ● Will John be successful with weight loss with just exercise? ○ 80-20 rule: 80% of weight loss is nutrition, 20% is exercise ● What are some changes John can make?
  12. 12. Healthy Lifestyle Ingredients: ● 30 mins of exercise every day ● Choose an exercise style that is fun for you ● Make ½ of your plate fruit and vegetables ● Eat less sugar and less salt ● Eat more fresh food, less packaged foods ● 80-20 rule: 80% of weight loss is nutrition, 20% is exercise ● Drink plenty of water ● Get outside and enjoy the beautiful weather!
  13. 13. References: Choose MyPlate [ChooseMyPlate.gov]. (n.d.). Retrieved November 11, 2015, from http://www.choosemyplate.gov/
  14. 14. PREVENTING CHRONIC DISEASE QUIZ 1. List 2 ways to prevent chronic disease. 2. List 2 bad effects of smoking. 3. List 2 places to find information about smoking. 4. List 2 ways it matters to you and your family. 5. List 2 ways you can do something about it.
  15. 15. WAYS TO PREVENT CHRONIC DISEASE • Avoid cigarette smoke • Eat healthy meals • Stay active • Keep a healthy weight • Health check-ups • Blood pressure & blood sugar screening (American Cancer Society, 2015)
  16. 16. NEGATIVE EFFECTS OF SMOKING • Lung Disease- Asthma, pneumonia, COPD • Heart Disease- High blood pressure, heart attack, stroke • Blindness- Cataracts, optic nerve damage, macular degeneration • Reproductive- Erectile dysfunction, preterm birth, low birth weight, stillbirth, Sudden Infant Death syndrome • Cancer-Lung, mouth, throat, bladder, kidney, colon, rectal • Autoimmune -Type 2 diabetes, Rheumatoid Arthritis, Crohn’s disease (U.S. Department of Health & Human Services, n.d.)
  17. 17. WHERE TO LEARN MORE • American Cancer Society • Local ACS (315) 437-7025 • Centers for Disease Control and Prevention • Department of Health & Human Services • Cancer Information Specialists 1-800-227-2345 • www.Quit.com or www.SmokeFree.gov or www.BeTobaccoFree.gov (American Cancer Society, n.d.)
  18. 18. WHY DOES IT MATTER? • Smoking causes 480,000 deaths/year • That’s almost 1 out of every 5 deaths! • Damage to your body & your children • Smoking is known to cause Cancer • Even affects unborn children • It cuts down your time with family (Centers for Disease Control and Prevention, 2015)
  19. 19. WHAT CAN I DO ABOUT IT? • Home and car smoke-free • Quit smoking or don’t start • Don’t smoke around children • Ask for help quitting • Teach kids to avoid smoke • Day care & school smoke-free (Centers for Disease Control and Prevention, n.d.)
  20. 20. PREVENTING CHRONIC DISEASE QUIZ 1. List 2 ways to prevent chronic disease. 2. List 2 bad effects of smoking. 3. List 2 places to find information about smoking. 4. List 2 ways it matters to you and your family. 5. List 2 ways you can do something about it.
  21. 21. References American Cancer Society. (n.d.). Find your local ACS office. Retrieved from http://www.cancer.org/MyAcs/index American Cancer Society. (2015). Stay healthy. Retrieved from http://www.cancer.org/healthy/index Centers for Disease Control and Prevention. (2015). Health effects of cigarette smoking. Retrieved from http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htm Centers for Disease Control and Prevention. (n.d.). Secondhand smoke (SHS) facts. Retrieved from http://www.cdc.gov/tobacco/data_statistics/fact_sheets/sceondhand_smoke/general_facts/index.htm Microsoft PowerPoint. (n.d.). Clip Art. U.S. Department of Health & Human Services. (n.d.). Effects of smoking on your health. Retrieved from http://betobaccofree.hhs.gov/health-effects/smoking-health/index.html
  22. 22. WHY SHOULD I GET AN ANNUAL HEALTH SCREENING? • Illness Prevention and Detection • Heart Disease • Diabetes • Cancer (Breast, Cervical, Colorectal) https://www.health.ny.gov/prevention/prevention_agenda/2013-2017/plan/chronic_diseases/focus_area_3.htm#g31
  23. 23. HOW OFTEN SHOULD I GET A HEALTH SCREENING? •A preventive screening should be done once per year •Specific screenings vary by age • Cervical cancer - between 21 and 65 years old • Breast cancer - between 50-74 years old • Blood sugar and cholesterol - above 18 years • Colorectal cancer - between 50 and 75 years old https://www.health.ny.gov/prevention/prevention_agenda/2013-2017/plan/chronic_diseases/focus_area_3.htm#g31
  24. 24. CAN I AFFORD ANNUAL HEALTH SCREENINGS? • Affordable Care Act (ACA) • Refugees receive the same benefits • Accessibility to Insurance Exchange Enrollment • Children’s Health Insurance Program (CHIP) expanded • Insurance companies can no longer deny membership based on pre-existing conditions • Refugee Medical Assistance http://refugeehealthta.org/access-to-care/affordable-care-act/
  25. 25. WHAT IF I ALREADY HAVE A CHRONIC ILLNESS? • Common Chronic Diagnosis • Diabetes • Arthritis • Asthma • Heart Disease • Management is key! But how….
  26. 26. WHAT IF I ALREADY HAVE A CHRONIC ILLNESS? Diabetes (http://www.cdc.gov/diabetes/managing/index.html) • Blood glucose testing • Insulin medication compliance • Meal monitoring (decrease cholesterol intake) • Foot care Arthritis (http://www.cdc.gov/arthritis/basics/management.htm) • Medication compliance • Physical activity • Weight loss
  27. 27. WHAT IF I ALREADY HAVE A CHRONIC ILLNESS? Asthma (http://www.cdc.gov/asthma/management.html) • Asthma Action Plan • Get your Flu Shot • Know your triggers Heart Disease • Healthy diet (decrease cholesterol) • Exercise
  28. 28. Welcome! Things to start thinking about… How will you get healthcare, insurance, and other community services ? What differences there may be between healthcare in the U.S. versus other countries. Do you already have services, how would you know? Think fast: True or false- Do legal refugees have the right to healthcare in any state, if so, why?
  29. 29. The Refugee Act The Refugee Act of 1980 created The Federal Refugee Resettlement Program to provide for the effective resettlement of refugees and to assist them to achieve economic self-sufficiency as quickly as possible after arrival in the United States.
  30. 30. Types of help: Community/Local State Federal (Refugee Act) Charity Purpose: Support for those forced to leave their countries due to unsafe conditions. It provides assistance with applying for jobs and registering for English language classes, locating translators, finding housing, and securing medical care. Special academic programs prepare refugee children to attend school. Getting Resources…..easier said than done!
  31. 31. Resources: Social workers Office of health Catholic Charities BRIA (Bureau of Refugee and Immigrant Assistance) Office of Refugee Resettlement *** They don’t always come to you, the refugee may have to seek help. Leads To: Giving refugees options for healthcare (US healthcare standard is preventative). Access to healthcare and financial support. Getting resources for jobs, and healthcare. ***U.S. citizens have the legal right to accessing healthcare services. Resources=Preventative healthcare
  32. 32. Evidence Based Practice (EBP) is the reason providers do what they do when you visit them. It is the current best evidence is up-to- date information from relevant, valid research about the effects of different forms of health care, the potential for harm from exposure to particular agents, the accuracy of diagnostic tests, and the predictive power of prognostic factors Watch: https://www.youtube.com/watch?v =BFXmmpXOW_Y Why is my doctor or nurse doing that….is it EBP?
  33. 33. Process: Original clinical problem Research/studied Problem modified Results compared to earlier results during the original clinical problem - Cycle continues until the best practice is formed Findings are published Findings are utilized on future patients EBP Helps You Live Longer
  34. 34. Evidence Based Practice and Your Health Benefits: - Prevents new diseases from starting or getting worse. - Helps the community and your family’s health. - Best standard of care. - Tested and re-tested. - Multiple people spent years crafting the healthcare profession so you are not harmed. - Based on scientific data and positive outcomes from years of research.
  35. 35. References Evidence-based health care and systematic reviews. (2014). The Cochrane Collaboration. Retrieved from http://community.cochrane.org/about-us/evidence-based-health-care on November 22, 2015. Resettlement Services. (2015). Catholic Charities. Retrieved from https://www.ccoc.us/services/refugee-services/refugee-resettlement on November 22, 2015. The Refugee Act. (2015). Office of Refugee Resettlement. Retrieved from http://www.acf.hhs.gov/programs/orr/resource/the-refugee-act on November 22, 2015.

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