Chapter 11.1

Healthy Eating

• We have around 37 trillion cells in our body and the only way they can function appropriately is with good nutrition
• A healthy plate is low in refined carbohydrates, low in sugar, and low in saturated fats
• Healthy eating also includes choosing organic fruits and vegetables if possible
• Organic products help lower the amount of toxins your body encounters

How to read food labels

What you drink

• 60-80% body mass
• Water increases energy and increase body health
• Most plastic water bottles have a chemical called bisphenol A (BPA), is known to disrupt hormones and has been linked to sperm dysfunction.
• Do you know that every time you drink from a plastic water bottle and casually toss it in the trash, it can stay on the planet approximately 450 years?

Exercise

• Regular exercise can improve the quality of your sleep, strengthen your bones, increase your energy levels, and reduce your risk of high blood pressure, diabetes, and even some forms of cancer.
• There are three basic types of exercise—flexibility, strength training, and cardiovascular.
• Flexibility is the range in motion of the joints in your body, or the ability for your muscles to move freely. Without adequate flexibility, daily activities can become difficult to do.
• Strength training helps improve muscle strength and muscle mass, which will become increasingly important as you age.
• Cardiovascular is the body’s ability to use oxygen efficiently during exercise. As one’s ability to use oxygen improves, daily activities can be performed with less fatigue.
• Research indicates that regular aerobic exercise can support memory and cognition.

Toxins

• These chemical toxins are in our food (pesticides, conventional fertilizers), in food packaging, in household products, and in our personal care products.
• Many of these chemicals have been linked to infertility, asthma, migraines, ADHD, and cancer.
• It is best to avoid any products with “artificial colors” or “fragrance.”
• Artificial colors: Synthetic dyes like Yellow 10, Blue 1, and Red 28 may contain carcinogens and neurotoxins and can be absorbed by your skin and go directly into your bloodstream.
• Fragrance: can include highly toxic ingredients, hormone disruptors, and carcinogens.
• Fragranced products come in the form of soaps, cleaners, air fresheners, hand sanitizers, laundry detergents, and personal care products.

Activity

• 2 participants go in
• 1 comes out victorious
• Whoever can do the plank exercise the longest
• Winner 10 Blinn bucks
• Loser 5 Blinn bucks

Summary

• Eat healthy
• Make sure to read labels
• Drink from refillable bottles of water
• Regularly exercise
• Avoid toxic materials in your food