Evidence-based nutrition and exercise recommendations to help mitigate stress during job transition and maintain good health as we age.

1. Live Robustly, Healthily…Eat Well, Get Active Celeste L. Lee MBA, MS, Culinary Certified

3. Important Concepts during Career Transition Uniqueness – Gifts, talents & interests. Self-Esteem – Personal worth and value. Self-Efficacy – Take charge.

4. Focus for Today The Aging Process Stress on Health Maintaining Health, Reducing Disease Risk Nutrition Exercise Wrapping it Up

5. What is Aging Universal. Aging is a process: Progressive, Destructive, Intrinsic. that ↑chronic disease. ↓functional independence. ↑early mortality.

6. Aging of Individuals Genetic. General Imbalance. Wear and Tear. Accumulation.

7. Muscle Aging Free Radical Damage. Inflammation. Inactivity. Protein Metabolism Reduction. Cellular Dysfunction.

8. Stressors on Health Chronic, Prolonged Stress: ↑heart rate, blood flow, breathing; ↑ blood glucose levels; ↑ fat metabolism. Results: ↑ illness, chronic disease; ↑early death; ↑ depression, isolation & withdrawal.

9. Homeostasis – Return to Normalcy Rebalance mind, body, spirit and emotions achievable! Nutritional Intake Fuel for mind, body and spirit; Building blocks for repair; Reduces disease risk; Energy for activities. Physical Activity Reduces chemical stressors; Maintains health weight; Promotes functional independence; Reduces risk of disease, disability and early mortality.

10. No Such Thing as a BAD Food!!!

11. NUTRIENTS Non-Energy Energy Carbohydrates Fats Protein Vitamins Minerals Water

12. Carbohydrates Carbohydrates … preferred energy source for brain, red blood cells and nervous system. Types Simple: Sugar is sugar! May result in blood sugar and insulin fluctuations. Complex Fiber for cardiovascular and digestive health. Increases time between meals. Stabilizes blood glucose levels. May help decrease caloric intake.

13. Fats Cushioning for organs and body. Stored energy source. Enhances absorption of fat-soluble vitamins. Types ↑Unsaturated. Eat EFAs. ↓Saturated & Cholesterol. Zero trans-fats.

14. Proteins Base units are called “amino acids.” Humans have essential amino acid needs. Growth, maintenance & repair. Animal & Plant Sources: Complete. Incomplete. Complementary.

15. Vitamins Antioxidant value. Metabolism of foods. Overall health. Types: Fat-Soluble: A – eye health, healthy fetal development. D – for calcium. E - powerful anti-oxidant. K – blood clotting. Water-Soluble: B-complex for proper metabolism of nutrients. Vitamin C – powerful antioxidant.

16. Minerals Health of teeth and bones. Proper use of nutrients. Disease prevention. Antioxidant function. Types Major: sodium, chloride, potassium, sulfur –fluid balance. Magnesium, calcium, phosphorous – teeth and bones. Trace: iron, chromium, iodine – metabolism. Zinc, copper, iron – antioxidants, blood health. Fluoride – teeth.

17. Water Cushioning for organs. Blood pressure control. Fluid levels important in adequate hydration. Transport medium for nutrients, chemicals & waste products.

18. Nutrient Recommendations Dietary Supplements ≠ Good Nutrient Intake. ↑whole foods. ↑ plant-based. ↑ Lean protein & legumes. ↑ Fish. Omega-3 fatty acids 1000 mg/day. 7-10 days, eat the rainbow. Vegans need B12. Calcium 1000-1200 mg, vitamin D 400-600 IU. ↑ fiber. ↓salt, sugar, fats, processed foods & refined grains.

19. Assessment of Physical Fitness 5 Factors Body Mass Index (BMI). Cardiorespiratory Fitness. Muscle Strength. Muscle Endurance. Flexibility.

20. Body Mass Index (BMI) Estimate of fat-free mass to fat mass based on a ratio of weight to height. kg/m2 Healthy – 18.5-24.9 kg/m2. Overweight – 25.0 – 29.9 kg/m2. Obese – ≥ 30.0 kg/m2. IMPORTANT!!! This assessment is not appropriate for some groups. All-Over Fat VS Gut Fat

21. Cardiorespiratory Fitness Cardiovascular & respiratory working together. Benefits: Reduce blood pressure. IncreaseHDL, decrease LDL. Reduce risk of CVD, stroke. Reduce psychological stress. Recommendation (for healthy adults): 20-30 minutes, most days/week, varied intensity.

22. Muscular Endurance & Strength Ability of muscle groups to perform work or contractions for a period of time. Ability to perform work at a specified workload. Benefits: Stabilizes body, reduces accident risk. Increases metabolic rate. Maintains lean muscle while decreasing fat deposits. Recommendations: Non-consecutive days, 10-15 reps of 8-10 exercises.

23. Flexibility Range of motion around joints. Benefits Maintains functional independence. Improves life quality. Optimally perform “ADL.” Recommendations Static stretching of extremities, upper & lower torsos. Gentle forward and side neck-rolls.

24. Routine Activity Recommendations Cardiorespiratory Fitness – 20-30 minutes most days of the week at moderately-intense to vigorous intensity activity. Muscle Strength & Muscle Endurance – non-consecutive days. At least 2x/week. 10-15 reps of 8-10 exercises. Flexibility – all or most days or the week, rotate around joints. Static stretching and holding.

25. Today’s Topics Aging… irreversible. Affects the whole organism and diminishes muscle mass. Stress… chronic and prolonged diminishes life quality. Increases disease risk. Treat yourself well during this transitional period by: Eating well. Savor the experience. Use all your senses. Focus on relationship building. Reconnect with family and friends. Start some form of physical activity. Make time. Vary activities . Enhance skills. Prevent boredom.

26. Wrapping it Up Choose to EatEvery Color of the Rainbow Every 7-10 Days!!! Eat the BEST that you can. NO GUILT! Enjoy a sport! Develop new skills. Engage your senses.

27. Tonight… Commit. One Change. Positive. Tomorrow….WooHoo !!!!