Health And Wellness Is Goal For Rehab NutritionistSep 12th, 2013 | By Admin | Category: Health
By Rose Klein
Greene Publishing, Inc.
Jaqui Griffith is a Clinical Nutritionist and Certified Health Fitness Specialist and is presenting the following 9-5-2-1-0 program so that individuals can take steps in improving their health with simple-to-do, but maybe not so easy, life changes. Griffith has worked at Madison Health and Rehab for about two years but has been in the health industry since 1994. Her focus there is to individualize care with diet and exercise in order to maximize each resident’s life. She said she does use guidelines from the 9-5-2-1-0 program, outlined below, but that it is not strictly adhered to, due to the older population. She understands that a sugary beverage may be the best part of a resident’s day and is allowed. In this way, Griffith says, quality of life for the individual is considered. 9-5-2-1-0 is a health and wellness initiative of a Tallahassee leadership team for ACHIEVE, a Centers for Disease Control Program committed to advancing local community leadership in the nation’s efforts to prevent chronic diseases. The program was developed to help children and adults live healthier lives and sustain a healthy body weight. Here is Griffith’s outline of this program: A healthier future may not be as easy as 1-2-3 but may be as easy as 9-5-2-1-0. It is basic but not easy to implement. This campaign is across the country and as near as your Whole Child Leon. The program was developed to be catchy and to support LIFE changes toward a better, healthier future for all individuals. What do the numbers mean and how do I use them to change my life? The nine (9) is for the hours of sleep that is best for children (7 for adults) to support your best health and your healthiest weight. Multiple studies over the past years has found that less than 5 hours of sleep a night results in weight gains and greater than 7 supports easier weight losses. Further research is being done to isolate some of the causes. This may be linked to fatigue and decreased physical activity, increased hunger and/or a metabolic change that alters glucose metabolism. Whatever the reason, start to fade the lights as you approach bed time, turn off the screens and read a good book. Five (5) is the minimum servings of fruit and vegetables you should consume per day. Go for the green and brightly colored vegetables and fruits. Make these groups the main part of your meals not just the sides. Snack without guilt all through the day. Choose fruit over fruit juice to get the fiber. Choose starchy vegetables to take the place of bread. Make the vegetable the main course. Plant a garden and enjoy your own produce. Two (2) is the maximum number of recreational screen time you should have per day. Put down the phone, get off the computer, and/or turn off the TV. Use this time to read or meditate to support your sleep, be active to support your exercise or go get some vegetables. One (1) hour is the minimum amount of activity, movement, play or exercise you should have per day. It does not need to be all at the same time. Spread it out. Have some fun. Be with your friends and family. Learn some new sports. If you are active, you are not using screen time. This activity will help build muscles, support good balance, good weight, good blood sugars and help prevent weight gains. Zero (0) is the amount of sugar beverages or tobacco products you should have per day. Neither of these is required to live a healthy life, cost a great deal of money and just lead to health problems. Throw them out, ban them from your life and save the money for that wonderful vacation you will take with your new healthy body to work on the 7-9 hours of sleep. None of these numbers is an easy fix but certainly worth your while to try. Choose a number and make that your goal for a week or two then move on to the next number. By the end of the sequence, you will be much healthier. Give yourself credit for small steps and celebrate the victories. For support information that may help, you can go to Choosemyplate.gov or Wholechildleon.org.