HEALTH

HEALTH AND
AND WELLNESS
WELLNESS PROGRAM
PROGRAM
THROUGH
THROUGH THE
THE APPLICATION
APPLICATION OF
OF
HEALTHY
HEALTHY HABITS
HABITS
 HEALTHY EATING
Eating a variety of foods that give you the
nutrients you need to maintain your health, feel
good, and have energy.
 A HEALTHY DIET A
HEALT
HIER
WORLD
 IMPORTANCE OF
EATING

HEALTHY FOOD
 IMPORTANCE OF HEALTHY FOOD
A healthy diet is essential for good health and nutrition. It protects
you against many chronic noncommunicable diseases, such as heart
disease, diabetes and cancer. Eating a variety of foods and consuming
less salt, sugars and saturated and industrially-produced trans-fats, are
essential for healthy diet.
THE DO’S AND DON’TS
IN

EATING HABITS
 DO…WATCH YOUR DIET
When it comes to keeping your immune system strong, nutrition is your first line of
defense. Here are some general guidelines:

• Fresh, whole unprocessed plant foods – These types of foods provide important vitamins
and phytonutrients. Phytonutrients are natural compounds of plants that are powerful healers
and protectors when it comes to our immune system.
• Taste the rainbow – Eating the rainbow of colors is an easy-to follow approach for balanced
nutrition. Make it your goal to get all seven colors every day with a variety of foods. To
protect your immune system, eat leafy greens, watermelon, carrots, berries, broccoli,
oranges, kiwi, cantaloupe, and other brightly colored produce.
• Cook with fresh herbs – Herbs have anti-inflammatory properties. This includes garlic,
rosemary, sage, oregano and spices such as turmeric, black pepper, and saffron
• Remember not all food is created equal – Sugar and processed foods tend to make your
body slightly more acidic and more receptive to the virus
DO…KEEP YOUR STRESS LEVELS DOWN
Stress is scientifically-proven to weaken your immunity.
When you’re feeling stressed the hormone cortisol turns off
the cells in your immune system. Try to find healthy coping
mechanisms for stress. Whether it’s meditation, journaling,
exercise, there are many options available.
 DO…GET ENOUGH SLEEP
According to the National Sleep Foundation, adults should be
getting close to 8 hours of sleep each night. Your immune system
produces proteins called cytokines while you sleep ,which contributes to
a good nights rest. When you aren’t feeling well , your body naturally
make more of these proteins to help speed up the recovery process. If
you’re sleep deprived , the numbers of cytokines goes down , leaving
you more susceptible to infection.
 DON’T…HAVE EXCESS ALCOHOL
How much do you drink each week? (Be honest!) To keep your
immune system strong, it’s important to limit your alcohol intake.
According to dietary guidelines, moderate alcohol intake is two glasses
per day for men and one glass per day for women.
DON’T…EAT WHEN YOU’RE STRESSED OR BORED

Many of us are guilty of bored and

stress eating, and quarantine doesn’t
make things easier. To set yourself up for
success, try to keep healthy snacks in the
house. The next time you’re hungry, grab
raw veggies with hummus or a handful of
nuts. Both will keep you feeling full
longer.
 DON’T…LET LAZINESS SET IN
Exercise is just as much about mindset as it is
about action. When it comes to staying healthy and
fit, it’s your negative beliefs that will hold you back
from achieving your goals. Getting and staying
motivated is about creating good habits and sticking
to them. Once you build the momentum and start
seeing results, it will be easier to keep going. Virtual
Coaching can help you stay on track, in form, and
prevent laziness from kicking in.
 DON’T…PANIC
In the midst of these uncertain times, many of us are
feeling fearful and anxious. Instead of worrying about the
future and letting the panic take over, focus on staying
healthy and safe in the present. That’s all we can do. Are
your ready to take back control of your health? By following
these do’s and don’ts, you’ll be able to stay with your
health and fitness goals.
BENEFITS OF PROPER
COMPLIANCE IN

HEALTHY EATING
 BENEFITS OF PROPER COMPLIANCE
1. Promote weight management and reduce the
risk of obesity
2. Reduce the risk of developing high
cholesterol, or reduce cholesterol in those who
already have high cholesterol.
3. Reduce the risk of developing type 2 diabetes
4. Reduce the risk of developing high blood
pressure in those who already have high blood
pressure
 AWARENESS OF
EATING

HEALTHY FOOD
AWARENESS OF EATING HEALTHY FOOD
We should eat when we are hungry and stop when we are full.
This awareness of hunger and satiety is important to maintain a healthy
body weight and helpful to lose weight. Understanding how food makes
us feel helps us to make better choices and feel good about our
lifestyle.
BODY IMAGE
BODY IMAGE
 BODY IMAGE
Body image is a combination of the
thoughts and feelings that you have about
your body. Body image may range between
positive and negative experiences , and one
person may feel at different time positive or
negative or a combination or both. Body
image is influenced by internal (e.g
perasonality) and external (e.g social
environment) factors
 DEVELOPING
DEVELOPING
AA HEALTHY
HEALTHY
RELATIONSHIP
RELATIONSHIP
WITH
WITH YOUR
YOUR
BODY
BODY IMAGE
IMAGE
STRATEGIES
AND
TECHNIQUES
IN
MAINTAINING
AN ACTIVE
LIFESTYLE
STRATEGIES AND TECHNIQUES
1. Measure and Watch Your Weight
Keeping track of your body weight on a daily or weekly basis will help
you see what you’re losing and/or what you’re gaining.

2. Limit Unhealthy Foods and Eat Healthy Meals

Do not forget to eat breakfast and choose a nutritious meal with
more protein and fiber and less fat, sugar, and calories.
STRATEGIES AND TECHNIQUES
3. Take Multivitamin Supplements
To make sure you have sufficient levels of nutrients, taking a daily
multivitamin supplement is a good idea, especially when you do not
have a variety of vegetables and fruits at home.

4. Drink Water and Stay Hydrated, and Limit Sugared Beverages

Drink water regularly to stay healthy, but there is NO evidence that
drinking water frequently (e.g. every 15 minutes) can help prevent
any viral infection.
 STRATEGIES AND TECHNIQUES
5.Exercise Regularly and Be Physically Active
At this time, at-home workouts may be a good idea. But you can also walk
your dog or run outside. Be sure you know what’s going on in your area
and if there are any restrictions or mandatory self-quarantines.

6.Reduce Sitting and Screen Time

Exercise can’t immunize you from your sedentary time. Even people who
exercise regularly could be at increased risk for diabetes and heart disease
and stroke if they spend lots of time sitting behind computers. Practically
speaking, you could consider taking breaks from sedentary time, such as
walking around the office/room a couple of times in a day.
 STRATEGIES AND TECHNIQUES
7. Get Enough Good Sleep
There is a very strong connection between sleep quality and quantity
and your immune system. You can keep your immune system
functioning properly by getting seven to eight hours of sleep each night.

8.Go Easy on Alcohol and Stay Sober

Drinking alcohol does not protect you from the coronavirus infection.
Don’t forget that those alcohol calories can add up quickly. Alcohol
should always be consumed in moderation.
 STRATEGIES AND TECHNIQUES
9. Find Ways to Manage your Emotions
It is common for people to have feelings of fear, anxiety,
sadness, and uncertainty during the pandemic.

10. Use an App to Keep Track of Your Movement, Sleep,

and Heart Rate
When you looked in the mirror,
what’s the first thought you

?
had?
 This past week, what’s one
thing you did to improve your

?
body image or to lead a
healthier life?
 What’s one way you will
improve your body image this

?
week?
 How hard is it for you to
identify your best physical

?
features?
 How often do you listen to—
and trust—the signals your

?
body is giving you about your
health?
What is the primary purpose for
dieting and exercising?

?
 How often do you plan
activities or time that directly
benefits your health? (This can

?
be self-care appointments,
workouts, time to destress,
meal prep, etc.)
THANK
THANK YOU
YOU FOR
FOR
LISTENING!
LISTENING!
 GROUP MEMBERS
QUEENIEMAE RINGOR PRINCESS XYRELLE VALDREZ
RYAN JEFF PAWINGAN XYRIN KEITH JULIAN
RAZALEIGH JIRREH ISLA GRAZIELLA MUNDO
SONIA FARINAS JORELYN BANTASAN
TRISHA NAVOA NOEMIE ELEVAZO
WESTLEY RAMOS RHEA ARPONEDA
ALYANA MARIZ MADELAR