Wellness Campaign

WELlNESS CAMPAIGN

Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. It is our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.

Foods that speed up metabolism

The foods that speed up metabolism are the so-called 'fat burning' foods. The foods that can slow down your metabolism are the refined processed carbohydrates.

Consuming fat burning foods is an important part of achieving lasting fat loss. In relation to these foods, there are three key ideas about nutrition.

Namely:

The "thermic effect" of food (how hard your body has to work to deal with a particular type of food)
The order of macronutrients your body prefers to use
How to boost your metabolic rate

Fast Burning Food - boosts your metabolism

Whole Grains
- Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.
Lean Meats
- Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).
Low-fat Dairy Products
- Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism.
Green tea
- Drinking four cups of green tea a day helpe people shed more than six pounds in eight weeks, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.
Hot Peppers
- Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, says Lakatos Shames. “Add as much cayenne or hot sauce as possible to soups, eggs, and meats.”

Refined Processed Carbohydrates Food - slows down your metabolism

Refined Processed Carbohydrates Food, or (or concentrated carbohydrate), are the major cause of weight gain, obesity, specific skin conditions, and many diet related diseases including heart disease, hypertension, insulin resistance, type 2 diabetes, some cancers, and obesity.
These include the following:
- All sugars
- All products containing sugar

10 Ways to Boost Your Metabolism

Build Muscle
Step Up Your Workout
Fuel Up with Water
Energy Drinks
Sinless Snacking
Spice Up Your Meals
Power Up with Protein
Booster Shot: Black Coffee
Recharge with Green Tea
Avoid Crash Diets

The illustration above basically says that if you follow and have a wellness program, it will lead you to an improved lifestyle and make you a healthier and better person. In the end, this will enhance your performance, attitude, energy and commitment, making you a more well-rounded person.

6 Benefits of Regular Physical Activity

Exercise Controls Weight
- Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
Exercise combats health conditions and diseases
- Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
Exercise improves mood
- Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Exercise boosts energy
- Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
Exercise promotes better sleep
- Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.
Exercise can be fun
- Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

Risk Factors of Wellness

Smoking
- A number of physical endurance studies have shown that that smokers reach exhaustion before non-smokers do and can’t run as far or as fast as non-smokers. Additional results noted that smokers:
  - Obtained less benefit from physical training
  - Had less muscular strength and flexibility
  - Experienced disturbed sleep patterns
  - Suffered from shortness of breath almost three times as often as non-smokers
Recreational Drugs
- If your intent is to gain a physically fit and healthy body, and you are using recreational drugs, whether they be marijuana, ecstasy or anything else, using those drugs will absolutely diminish the results that you get from your exercise program, there's no doubt. For one, introducing un-needed chemicals of any kind into your body that aren't needed toxifies your body, and it makes it work overtime to help process those chemicals. Therefore, if you only have so much energy in your body in 24 hours, and it has to expend a lot of its energy to process the drugs that you put into it, it's not going to expend its energy growing, developing muscles, and making you a better athlete; it just won't happen. Also, if it makes you tired, lazy, or incoherent and your balance is off, you're not going to be able to do the exercises appropriately, especially if you're doing, for example, speed, agility, and quickness drills for your athletic game of choice. You have to stay away from that stuff if you have any intent on getting very fit and healthy.
Alchohol
- How does alchohol affect my physical fitness?
  - Alcohol is bad for physical fitness because alcohol contains empty calories from which the body doesn't benefit. Alcohol can also contain sugars which the body can store as fat if it cannot use them, which in turn causes more weight gain. Alcohol is also bad for the liver which needs to be at its peak performance in order for you to obtain your fitness goals.
- Should I exercise with a hangover?
  - If you decide to exercise the day following alcohol consumption and you're feeling hung-over, the first thing you need to do is make sure you consume enough water to replenish what the alcohol depleted the night before. If you do decide to exercise the next day, if you have a hangover, I would suggest doing something very general; something very moderate in intensity. Again, following the activity, make sure you drink even more water.
- Will alchohol affect my muscle gain?
  - Alcohol itself may not affect the amount of muscle you can build if you're still continuing to work out on a regular basis with the appropriate intensity. However, because it has empty calories and often has way to much sugar, it may make you fat, so you may have that muscle underneath but it could be well camouflaged by the fact you gained weight and fat by drinking the alcohol.
Food Supplements
- Gain Weight
- Lose Weight
- Enhancers
Diet
- South Asians who live in the United States commonly gain weight due to a consumption of a high-calorie diet rich in saturated fats. South Asian diets, particularly those that are vegetarian, are also rich in refined carbohydrates such as white rice and various types of breads.
Stress and Depression
- A large study involving South Asians found that psychosocial factor, such as stress and depression, are on a list of nine major risk factors for heart attack. For many South Asian immigrants, excessive stress results from the financial, social and family pressures of trying to integrate into a completely different environment.

References and Sources

All information retrieved Wednesday, March 2, 2016.

A 3D Video Presentation About the Importance of Diet and Exercise

FITNESS

WELlNESS CAMPAIGN

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