讲座：全人健康.ppt

Holistic Wellness身心健康 Optimal well-being in every area of life 生活中各领域的理想健康状态 Understanding the interrelatedness of the various areas of each person’s life 明白一个人生活的各个领域有相互交错的关系 Accepting responsibility for personal stewardship. 接受管家职责 Physical Health身体健康  The ability to carry out daily tasks 执行日常工作任务的能力 Are you worn out from ordinary life?你是否已经筋疲力尽？ Achieve fitness through exercise and diet (e.g. pulmonary cardiovascular, gastrointestinal) 靠锻炼和节食达到身体健康(例如肺功能、心脏功能、肠胃功能) To lose weight eat smaller portions, don’t eat “white” eg., sugar, white flour, rice, level of exercise (walk briskly 30 minutes per day) 减肥少吃东西，不吃白色食品，如：白糖、面粉、大米，大运动量(每天30分钟快跑) Six Components of Wellness 健康的六个因素 Nutrition 营养 Maintain adequate nutrition and proper body fat 保持足量营养和适当体重 Avoid sugar, processed food and fried food 避免吃糖、加工食品和油炸食品 Candy, ice cream, cake, fried chicken, french fries糖果、冰激凌，蛋糕和薯条 Protein 50 grams for 68kg per day 68公斤的人每天50克蛋白质 Meat, tofu, eggs, milk肉、豆腐、鸡蛋 Vegetables and fruit 5 servings per day 每天吃5种蔬菜和水果 Fat saturated=sticks to arteries (french fries) Unsaturated= does not stick to arteries (olive oil, fish) Women =25-40 gms Men = 30-50 gms French fries =27gms! Big Mac 52gms! Physical Health 身体健康 Avoid abusing drugs and alcohol or using tobacco products 不吸毒、酗酒、吸食烟草 Tobacco causes respiratory and other cancers烟草呼吸道及其它种癌症 Alcohol impairs judgment, can cause liver damage酒精影响判断力，可能损伤肝脏 Drugs impair judgment, cause permanent systemic damage, expensive, escape is only temporary 毒品会破坏识别能力，导致永久性功能衰竭；毒品昂贵，只能短期逃避 Practice positive lifestyle habits. 锻炼积极的生活方式 Move, laugh, breathe deeply 活动、笑脸常开、深呼吸 Laughter releases endorphins that elevate mood and cause others to want to be around you. Look for the positive in your situation. 笑释放endorphins,使人的情绪高涨，人们也乐意接近你。搜寻你周围的积极方面 When a person breathes deeply more oxygen gets to the brain and so the person thinks more clearly and relaxes tight shoulder muscles in the process. 深呼吸可使大脑纳入更多氧气，人会感到思路更加清晰，也会放松肓膀 Social