Wellness & Nurtition

What is Wellness?

Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental
health outcomes. It is an “active process of becoming aware of and making choices toward a healthy and
fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and
growth.”

Here are a couple of definitions of wellness:

༝ According to The World Health Organization, wellness is “…a state of complete physical, mental,
and social well-being, and not merely the absence of disease or infirmity.” The National
Wellness Institute defines wellness as “a conscious, self-directed and evolving process of
achieving full potential.”

༝ Maintaining an optimal level of wellness is absolutely crucial to live a higher quality life.
Wellness matters because everything we do and every emotion we feel relates to our well-
being. In turn, our well-being directly affects our actions and emotions. It’s an ongoing circle.
Therefore, it is important for everyone to achieve optimal wellness in order to subdue stress,
reduce the risk of illness and ensure positive interactions.
 TAKE A BREAK!
(Answer the following
questions in our
Google Classroom)

Questions for Google Classroom:

Activity 1: Compare and contrast: Wellness vs. Fitness

What is the difference between wellness and fitness? Use the chart provided below to differentiate
these two terms.

Wellness Fitness
Activity 2: Compare and Contrast: Wellness vs. Health

What is the difference between wellness and health?

Wellness Health

The Nine Dimensions of Wellness

༝ There are nine dimensions of wellness; occupational, emotional, spiritual, environmental,

financial, physical, social, sexual, and intellectual. Now, let us define each dimension of
wellness and identify what makes it different.

Emotional Wellness

Emotional Wellness relates to understanding your feelings and coping effectively with
stress. It is important to pay attention to self-care, relaxation, stress reduction and the
development of inner resources so you can learn and grow from experiences.

Environmental Wellness

Environmental Wellness inspires us to live a lifestyles that is respectful of our surrounding.

This realm encourages us to live in harmony with the Earth by taking action to protect it.
Environmental well-being promotes interaction with nature and your personal environment.
Everyone can have a strong environmental consciousness simply by raising their level of
awareness.

Financial Wellness

Financial Wellness involves the process of learning how to successfully manage financial
expenses. Money plays a critical role in our lives and not having enough of it impacts health
as well as academic performance. Financial stress is repeatedly found to be a common and
community activities.

Intellectual Wellness

Intellectual wellness involves having an open mind when you encounter new ideas and
continuing to expand your knowledge. It encourages active participation in scholastic,
cultural and community activities.
 Occupational Wellness

Occupational wellness is about enjoying your occupational endeavours and appreciating

your contributions. This dimensions of wellness encourages personal satisfaction and
enrichment in one’s life through work.

Physical Wellness

Physical Wellness relates to maintaining a healthy body and seeking care when needed.
Physical Health is attained through exercise, eating well, getting enough sleep and paying
attention to the signs of illness and getting help when needed.

Sexual Wellness

Sexual Wellness pertains to the active participation of the individual in his or her life by
addressing the numerous issues within sexual health.

Social Wellness

Social wellness helps you perform social roles effectively and comfortably, and create a
support network. This dimension of wellness allows you to not only develop encouraging
relationships with peers, but also intimate relationships with romantic partners.

Spiritual Wellness

Spiritual Wellness allows you to develop a set of values that help you seek meaning and
purpose. Spiritually can be represented in many ways, for example, through relaxation with
issues that come up in everyday life.

It is important to note that each dimension of wellness is interconnected with another, and is equally
important in the pursuit of optimum health.

“If you get tired, learn to rest, not to quit.” – Bansky

 TAKE A BREAK!
(Answer the following
questions in our
Google Classroom)

Activity 3: The 9 Dimensions of Wellness Questionnaire

Quiz: The 9 Dimensions of Wellness

Activity 4: Health, Wellness and Lifestyle Questionnaire

Activity 5: Dimensions of Wellness Scale

Nutrition for Wellness

“If we could give every individual the right amount of nourishment and exercise, not too little and not too
much, we would have the safest way to health.” – Hippocrates
What is Nutrition?

Nutrition is the supply of materials – food – required by organisms and sells to stay alive. In
science and human medicine, nutrition is the science or practice of consuming and utilizing foods. In
hospitals, nutrition may refer to the food requirements of patients, including nutritional solutions
delivered via an IV (Intravenous) or IG (Intragastric) tube.

Nutritional science studies how the body breaks food down (catabolism) and how it repairs and
creates cells and tissue (anabolism). Catabolism and anabolism combined can also be referred to as
metabolism. Nutritional science also examines how the body responds to food.

Top Ten Nutrition Facts that Everyone Agrees On

There is a lot of controversy in nutrition and it often seems like people can’t agree on anything.
But there are few exceptions to this. Here are the top 10 nutrition facts that everyone actually agrees on
(well, almost everyone…)

1. Added Sugar is a Disaster.

Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of
people each year.

2. Omega-3 Facts Are Crucial and Most People Don’t Get Enough.

A large part of the population is not getting enough omega-3 facts from their diets. Avoiding a deficiency
in these essential fatty acids may help prevent many diseases.

3. There Is No Perfect Diet for Everyone.

The best diet for you is the one that works for you and you can stick to in the long term.

4. Artificial Trans Fats Are Very Unhealthy.

Trans fats from in chemically processed oils and are linked to all sorts of chronic diseases. You should
avoid them like the plague.

5. Eating Vegetables Will Improve Your Health.

Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved
health and a lower risk of disease.

6. It is Critical to Avoid a Vitamin D Deficiency.

Vitamin D is a crucial hormone in the body and many people are deficient in it. Reversing a deficiency
can have powerful health benefits.

7. Refined Carbohydrates Are Bad for You.

Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and eating
them may lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the
line.

8. Supplements Can Never Fully Replace Real Foods.

It is more important to eat real, nutritious foods than to count on supplements to provide the nutrients
you need.

9. “Diets” Don’t Work – a Lifestyle Change is Necessary.

Adopting a healthy lifestyle is the only nutritious foods than to count on supplements to provide the
nutrients you need.

10. Unprocessed Food is Healthiest.

Processed foods have less of the good stuff and a lot more of the bad stuff. The most important thing
you can do to ensure optimal health is to eat real food. If it looks like it was made in a factory, don’t eat
it!

TAKE A BREAK!
(Answer the following
questions in our
Google Classroom)
Nutrients

Nutrients are compounds in foods essential to life and health, providing us with energy, the
building blocks for repair and growth and substances necessary to regulate the chemical processes.

The essential nutrients that the body requires are carbohydrates (CHO), lipids (fat), protein,
vitamins, minerals and water. The first three are called fuel nutrients, because they are only substances
that the body uses to supply the energy needed for work and normal body functions. The three others-
vitamins, minerals and water – are regulatory nutrients. They have no caloric value but are still
necessary for a person normally and maintain good health.

1. Carbohydrates

Carbohydrates are essential micronutrients consisting of carbon (C), hydrogen (H) and Oxygen (O) atoms
found in certain kinds of food, that provide you with energy.

Major types of Carbohydrates

There are two major types of Carbohydrates (or carbs) in foods: simple and complex.

Simple Carbohydrates: these are also called simple sugars. They’re found in refined sugars, like the
white sugar you see in a sugar bowl. If you have lollipop, you’re eating simple carbs.

But you’ll also find simple sugars in more nutritious foods, such as fruit and milk. It’s healthier to get
your simple sugars from foods like these. Why? Because sugar isn’t added to them and they also contain
vitamins, fiber, and important nutrients like calcium. A lollipop has lots of added sugar and doesn’t
contain important nutrients.

 Simple Carbohydrates
Types of Carbohydrates Definition
A. Monosaccharides
Glucose
Fructose
Galactose
B. Disaccharides
Sucrose
Lactose
Maltose

 Complex Carbohydrates

Types of Complex Carbohydrates Definition

A. Polysaccharides
Starch
Dextrins
Glycogen
B. Fiber
Cellulose
Hermicellulose
 Pectins
Gums
Mucilagens

2. Fat

Fats are nutrients that give you energy. Fats have 9 calories in each gram. Fats help in the absorption of
fat-soluble vitamins A, D, E, and K.

Major types of Fats

There are four types of fats: monounsaturated, Trans and polyunsaturated. Use the internet or your
school’s library and fill in the chart below to learn more about fats.

Type of Fats Definition Possible Food Source

Saturated Fats
Monounsaturated Fats
Trans Fats
Polyunsaturated Fats

3. Proteins

Proteins are any of various naturally occurring extremely complex substances that consist of amino-acid
residuces joined by peptide bonds, contain the elements carbon, hydrogen, nitrogen, oxygen, usually
sulphur, and occasionally other elements, and include many essential biological compounds, hormones,
or antibodies.

Amino Acids

Amino acids, often referred to as the building blocks of proteins are compounds that play many critical
roles in your body. They’re needed for vital processes like the building of proteins and synthesis of
hormones and neurotransmitters.

Essential Amino Definition Function Source Benefit

Acids
1. Histidine
2. Isoleucine
3. Leucine
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valine

Non-Essential Amino acids Definition

1. Alanine
 2. Arginine
3. Asparagine
4. Aspartic Acid
5. Cysteine
6. Glutamic Acid
7. Glutamine
8. Glycine
9. Proline
10. Serine
11. Tyrosine

4. Vitamins

Vitamins are substances that you need in order to remain healthy, which are found in food or can be
eaten in the form of pills. The word “vitamin” was coined in 1911 by the Warsaw-born biochemist
Casimir Funk. At the Lister in London, Funk isolated a substance that prevented nerve inflammation
(neuritis) in chickens raised on a diet deficient in that substance. He named the substance “Vitamine”
because he believe it was necessary to life and it was a chemical amine. The “e” at the end was later
removed when it was recognized that vitamins need not be amines.

The letters (A, B, C and so on) were assigned to the vitamins in order of their discovery. The one
exception was vitamin K which was assigned its “K” from “Koagulation” by the Danish researcher
Henrick Dam

Major Functions of Vitamins

The tables below list the vitamins, their sources in food, what they do to the body, and their
deficiency symptoms.

Nutrient Good Sources Major Functions Deficiency Symptoms

Vitamin A (Retinol)
Vitamin D
Vitamin E
Vitamin K
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)
Vitamin B6 (Pyridoxine)
Vitamin B12
Biotin
Folate (Folic Acid)
Pantothenic Acid
Vitamin C (Ascorbic
Acid)
 5. Minerals

Minerals are those elements on the earth and in foods that our bodies need to develop and function
normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride,
magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Major Functions of Minerals

Mineral Good Sources Major Functions Deficiency Symptoms
Calcium
Copper
Iron
Phosphorus
Zinc
Magnesium
Sodium
Chloride
Fluoride
Potassium
Iodine
Chromium
Selenium
Molybdenum
Manganese

6. Water

Water is a nutrient all its own, helping every cell in your body function properly. Most people get about
20 percent of their water through food and the rest by drinking water or other beverages. To meet
Institute of Medicine water-intake recommendations, men should drink about 13 cups of non-alcoholic
fluids per day. While women should drink about 9 cups per day.

Plain water contains zero calories and is not a source of fat, protein or carbohydrates. Although pure
water does not contain any additional nutrients, water often absorbs certain minerals and delivers them
to your body when you drink. For example, tap water –especially hard water– may provide calcium and
magnesium. Bottled mineral water may also contain these and other minerals, including sodium. Read
bottle labels or request tap-water reports from your city to learn the exact mineral content of your
drinking water.
 TAKE A BREAK!
(Answer the following
questions in our
Google Classroom)

Quiz: Five Major Nutrients

Directions: Look at the table below and then identify by putting a check on the appropriate column to
tell whether what food group each of the following food source belongs to.

Food Source Carbohydrate Protein Fat(Lipid) Vitamin Mineral

1. Avocado
2. Bread
3. Butter
4. Cereals
5. Dairy
products
6. Egg yolk
7. eggs
8. fruits
9. grains
10. legumes
11. margarine
12. meat
13. milk
14. nuts
15. oils
16. pasta
17. potato
18. red meat
19. seafood
20. seeds
21. soya bean
22. sugar
23. tuna
24. wheat
25. vegetable
The Food Pyramid Guide

The Pyramid is an outline of what to eat each day. It’s not a rigid prescription, but a general
guide that lets you choose a healthful diet that’s right for you. The Pyramid calls for eating a variety of
foods to get the nutrients you need and the same time the right amount of calories to maintain or
improve your weight.

Looking at the Pieces of the Pyramid

The Food Guide Pyramid emphasizes foods from the five major food groups shown in the three
lower sections of the Pyramid. Each of these food groups provides some, but not all, of the nutrients you
need. Foods in one group can’t replace those in another. No one food group is more important than
another – for good health, you need them all.
Use Sparingly

The small tip of the Pyramid shows fats, oils, and sweets. These are foods such as salad dressings
and oils, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts. These foods provide
calories and little else nutritionally. Most people should use them sparingly.

2-3 Servings

On this level of the Food guide Pyramid are two groups of foods that come mostly from animals;
milk, yogurt, and cheese; and meat, poultry, fish, dry, beans, eggs, and nuts. These foods are important
for protein, calcium, iron and zinc.

2-5 & 2-4 Servings

This level includes foods that come from plants – vegetables and fruits. Most people need to eat
more of these for the vitamins, minerals, and fiber they supply.

6-11 Servings

At the base of the Food Guide Pyramid are breads, cereals, rice, and pasta – all foods from
grains. You need the most servings of these foods each day.

How To Make the Pyramid Work for You

The Pyramid shows a range of servings for each major food group. The number of servings that
are right for you depends on how many calories you need, which in turn depends on your age, sex, size,
and how active you are. Almost everyone should have at least the lowest number of servings in the
ranges.

The following calorie level suggestions are based on recommendations of the National Academy of
Sciences and on calorie intakes reported by people in national food consumption surveys.

 1,600 for adults and teens calories are about right for many sedentary women and some other
adults.
 2,200 calories are about right for most children, teenage girls, active women, and many
sedentary men.
 Women who are pregnant or breastfeeding may need somewhat more.
 2,800 calories are about right for teenage boys, many active men, and some very active women.

For young children

It is hard to know how much food children need to grow normally. If you’re unsure, check with
your doctor. Preschool children need the same variety of foods as older family members do but may
need less than 1,600 calories. For fewer calories, they can eat smaller servings. However, it is important
that they have the equivalent for 2 cups of milk a day.

For you
 Now look at the table below. It tells you how many servings you need for your calorie level. For
example, if you are an active woman who needs about 2,200 calories a day, 9 servings of bread, cereals,
rice, or pasta would be right for you. You’d also want to eat about 6 ounces of meat or alternates per
day. Keep total; fat (fat in the foods you choose as well as fat use in cooking or added at the table) to
about 73 grams per day.

If you are between calorie categories, estimate servings. For example, some less active women may
need only 2,000 calories to maintain a healthy weight. At that calorie level, 8 servings of bread would be
about right.

SAMPLE DIET FOR A DAY AT 3 CALORIE LEVELS

Lower Moderate Higher

About 1,600 About 2,200 About 2,200
Grain Group Servings 6 9 11
Vegetable Group Servings 3 4 5
Fruit Group Servings 2 3 4
Milk Group Servings 2-3 2-3 2-3
Meat Group (ounces) 5 6 7
Total Fat (grams) 53 73 93
Total Added Sugars (teaspoons) 6 12 18

 Women who are pregnant or breastfeeding, teenagers and young adults to age 24 need 3
servings.

Top Ten Foods for Fat Loss and Body Composition

Use these ten foods in your diet to support fat loss and get the physique you desire. Assuming
you are training regularly, including these foods in a high-protein, relatively low. Carb whole food diet
will help you get and stay lean, while feeling energized and motivated throughout the day.

These ten foods will help you lose fat because they support your body to do one or more of
these five things:

 Increase the body’s use of fat energy, shifting it to burn fat instead of carbohydrates.
 Decrease chronic inflammation and improve the sensitivity of cells to insulin so that blood sugar
from carbohydrates is used for energy or stored as muscle glycogen and doesn’t turn into fat.
 Improve the body’s internal detoxification system to enhance elimination of waste products and
toxins that slow the metabolism.
 Support tissue repair and increase the body’s resting metabolic rate so that more energy is
burned when food is broken down.
 Improve the endocrine response to food – there are many effects of this, including lower insulin
and cortisol, better elimination of excess estrogen, and higher leptin, which blunts feelings of
hunger.

#1. Cold Water Fish: Salmon, White Fish, Mackerel, Sardines & Anchovies
#2. Nuts: Walnuts & Almonds

#3. Whey Protein

#4. Berries: Blueberries, Strawberries & Raspberries

#5. Avocados

#6. Broccoli & Cruciferous Vegetables

#7. Eggs

#8. Coffee & Green Coffee Extract

#9. Kimchi

#10. Vinegar

TAKE A BREAK!
(Answer the following
questions in our
Google Classroom)

Activity 6: Nutrition Questionnaire

Quiz I: Nutrition

Quiz II: Nutrition

Warm Up and Cool Down Exercises

“The pain you feel today will be the strength you feel tomorrow.”

When done correctly, warming up and cooling down may offer help in reducing your risk of injury and
improving your athletic performance.

Before you jump on the elliptical machine or hit the running trails, consider doing a brief warm-up first.
And, think about following your workout with a quick cool-down session. Sure, a warm-up and cool
down may add a few minutes to your exercise routine, but they also might reduce stress on your heart
and other muscles.

The purpose of warming up before physical activity is to prepare mentally and physically for your chosen
activity. Warming up increases your heart rate and therefore your blood flow which enables more
oxygen to reach your muscles. A warm-up also activates and primes the connections between your
nerve and muscles, which improves the efficiency of movement. Additionally, your range of motion
should be increased by dynamic stretching.

How to Warm Up

Warm up right before you plan to start your workout. In general, warm up by focusing first on large
muscle groups, such as your hamstrings. Then you can do exercises more specific to your sport or
activity, if necessary.

Begin by doing the activity and movement patterns of your chosen exercise, but a low, slow pace that
gradually increases in speed and intensity. This is called a dynamic warm-up. A warm-up may produce
mild sweating, but generally won’t leave you fatigued. Here are some examples of warm-up activities:

 To warm up for a brisk walk slowly for five to 10 minutes.

 To warm up for a run, walk briskly for five to 10 minutes.
 To warm up for swimming, swim slowly at first and then pick up the tempo as you’re able.

How to Cool Down

Cooling down is similar to warming up. You generally continue your workout session for five minutes or
so, but at a slower pace and reduced intensity. Here are some examples of cool-down activities:

 To cool down after a brisk walk, walk slowly for five to 10 minutes.
 To cool down after a run, walk briskly for five to 10 minutes.
 To cool down after swimming, swim some leisure laps for five to 10 minutes.
 LAST WAVE!
(Execute the following)

Activity: 5-Minute Warm-Up Exercises

A warm-up for light physical activity will take around 5 minutes and involve light aerobic
activity and some dynamic stretching movements appropriate for the activity you’re about to perform.
Perform the following pre-exercise dynamic stretch exercises for 5 minutes.

Pre-Exercise Dynamic Stretch Procedure Duration

1. Arm Crossovers Move your arms across your 1 minute
chest, crisscrossing each other.
Move back and repeat, crossing
with the opposite arm on top.
Repeat for 30 seconds.
2. Butt Kicks This warm up stretch targets 1 minute
the quadriceps. While walking,
try to touch your butt with your
heel. Speed this up by doing this
while jogging. Repeat.
3. Spinal Rotations Stand with feet at shoulder 1 minute
width and your arms out to
your sides to form a ‘T’ Shape.
 Keeping your lower body still,
rotate your upper body back
and forth from your right to left
sides for one minute.
4. Hand Walks This warm up stretch prepares 1 minute
your shoulders, core muscles,
hamstrings. Stand up straight
with feet at shoulder width.
Swing one leg out to the side
and then swing it back across
your body in front of the other
leg. Repeat
5. Hacky Sack Do this to warm up your groin 1 minute
muscles. Lift your right leg up by
bending the knee so that it
points out. Tap the inside of
your right foot with your left
hand without bending forward.
Repeat.

Arm Crossovers

Butt Kicks
 Spinal Rotations

Hand Walks

Hacky Sack
Activity: 5-Minute Cool-Down Exercise

After a particularly grueling training session, cooling down post –exercise allows heart rate and
blood pressure to recover gradually. Perform these five post-exercise/cooling down static stretches.

Post-Exercise Static Stretch Procedure Duration

1. Arm Crossover Place you left arm across your 1 minute
chest and hold it in stretch
position with your right arm.
2. Quadriceps Stretch Hold left foot up against your 1 minute
butt for 10 seconds. Repeat
with your right leg.
3. Trunk Rotation Lying down with your knees 1 minute
bent, point your knees to the
left and hold for 10 seconds.
Swap direction and repeat.
4. Hamstring Stretch Stand with one leg to the front 1 minute
and the other to the back. Bend
your back knee and rest your
body weight on it.
5. Groin Stretch Side lunge and hold for 10 1 minute
seconds. Reverse legs and
repeat.

Arm Crossovers
 Quadriceps Stretch

Trunk Rotation

Hamstring Stretch

Groin Stretch