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AdarshKGupta,DO,MS,FACOFPDirector,CenterforMedicalWeightLoss&MetabolicControl

Professor,FamilyMedicine

HEALTH

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HEALTH

Healthisastateofcompletephysical,mentalandsocialwell‐beingandnotmerelytheabsenceofdiseaseor

infirmity

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Healthisnotastaticconditionbutadynamicprocessthatconstantlyregulates

itselftomaintainitscurrentbeing

HEALTHHEALTH

Environmental Challenges

Any response of an organismto demands (biologic, psychological, or mental)

STRESSSTRESS

Eustress(helpful)

Distress(harmful)

GOOD HEALTH

Exercise,Infant

Stimulation

Psychosocial,Mental Stress

Illness

With AdaptationAppropriate NutritionNonthreatening environmentSupportive relationshipPrudent Lifestyle

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• Developedin1980s

• Basedonnotionthatfitnessbyitselfwouldnotnecessarilydecreasedriskfordiseaseandensurebetterhealth• Runnerwholiftsweightsandwatchhis/herbodyweightmayhavegoodfitnessbutifsmokesandisunderconstantstress,drinksalcoholmaystillnothavebetterhealth

•Wellnessisall‐inclusiveumbrellacoveringavarietyofhealth‐relatedfactors.• Awellnesslifestylerequires• Implementationofpositiveprogramstochangebehavior• Therebyimprovehealthandqualityoflife,prolonglifeandachievetotalwell‐being

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WellnessWellness

SocialSocial

Positiverelationshipswithfamily,friends

Positiverelationshipswithfamily,friends

PhysicalPhysical

Goodhealthwithno

destructivehabits(tobacco,

drugs,alcohol)

Goodhealthwithno

destructivehabits(tobacco,

drugs,alcohol)

SpiritualSpiritual

Values,peaceandharmony

inlife

Values,peaceandharmony

inlife

EnvironmentalEnvironmental

Positiveconnectionwithhome,communityorourplanet

Positiveconnectionwithhome,communityorourplanet

IntellectualIntellectual

Positiveattitudes,optimism,healthy

inquisitiveness

Positiveattitudes,optimism,healthy

inquisitiveness

EmotionalEmotional

Awarenessandcopingwithourfeelings

(anger,fear,stress,hope,love,joy)

Awarenessandcopingwithourfeelings

(anger,fear,stress,hope,love,joy)

OccupationalOccupational

Personalfulfillmentfromourjob,

career.

Personalfulfillmentfromourjob,

career.

Hoeger et al. Fitness and Wellness. 11 ed. 2015. Cengage Learning.

Social

Physical

Spiritual

Environment

Intellectual

Emotional

Occupational

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• Improvedphysicalactivity• Engageinphysicalactivityeachday:atotalof60minutesforchildren,30minutesforadults

• Reducedcaloriediet• Eatbalanceddiet• Avoidhighcaloriefoods• Addvarietyinmeals

• Stressmanagement• Improvedsleep

Dietary Guidelines of America  2015‐2020

• Followahealthyeatingpatternacrossthelifespan.• Avoidhighcaloriefooditems• Aimtocutdown500‐1000caloriesperdayinyourdailydiet

• Needtolikethefoodthatyoueat• Eatmorefrequentlybutsmallerportions• Drinkatleast8glassesofwaterperday

• Ahealthyeatingpatternincludes:

• Ahealthyeatingpatternlimits:

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Dietary Guidelines of America  2015‐2020

•Focusonvariety,nutrientdensity,andamount. Tomeetnutrientneedswithincalorielimits,chooseavarietyofnutrient‐densefoodsacrossandwithinallfoodgroupsinrecommendedamounts.

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Dietary Guidelines of America  2015‐2020

•Shifttohealthierfoodandbeveragechoices. Choosenutrient‐densefoodsandbeveragesacrossandwithinallfoodgroupsinplaceoflesshealthychoices.Considerculturalandpersonalpreferencestomaketheseshiftseasiertoaccomplishandmaintain.

MostoverlookedEssentialnutrient• Wateristhemediumthatmostnutrientuseasasolvent• Participatesactivelyinbiochemicalreactionsandprovidesformandstructuretocells• Providesameansofstabilizingbodytemperature• Peoplecanliveforafewweekswithoutanyfoodbutonlyafewdayswithoutwater

• Alossof20%ofbodywatermaycausedeath• Only10%losscancauseseveredisorders

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• Largestsinglecomponentofthebody• Female:55%ofbodyweight• Male:60%ofbodyweight• Infanthaveevenhigherpercentageofwaterintermsofbodyweightdistribution

• Bodywaterisdistributedbothinintercellularandextracellular• Extracellular(majorcomponent)foundinblood,lymphandspinalfluids• Intercellularwaterisfoundbetweenandaroundcells

• Puredrinkingwateristhebestsourceoffluidinthediet.Fluidsthatcontaincaffeinesuchascoffee,tea,colas,etc.arenotthebestsourcesoffluidasthecaffeineactsasadiureticagentcausingmorefluidloss

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• 3‐5daysofcardiovascularexercisesforatleast30‐60mindaily• 2to3non‐consecutivedaysofstrengthtrainingforENTIREBODY• Stretchingexercisesafterworkoutforrelaxationandflexibility•Warmupsbeforeeachworkout,cool‐downsafterandplentyofwaterinbetween

• Aerobic• Walking,Jogging,Swimming

• StrengthTraining• Flexibility• Yoga,TaiChi,Stretching

• Takingstairsinplaceofelevators

• Mowthegrass• Rakeleaves• Dancing• Cleaninghouse• Playingwithkids

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StressManagement

HealthyLifestyleImprovingSleep

Positivism

“Ifaproblemisfixable,ifasituationissuchthatyoucandosomethingaboutit,thenthereisnoneedtoworry.Ifit’snotfixable,thenthereisnohelpinworrying.Thereis

nobenefitinworryingwhatsoever.”

‐ DalaiLama

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Resources• CenterforMedicalWeightLoss&MetabolicControl• Openforface‐to‐face aswellastelemedicinevisitsforpersonalizedmedicalweightlosscounseling• 856‐566‐7020• www.guptaweightlossapp.com

• Dr.Gupta’sBlog:www.forweightcontrol.com• Articlesonfitness,workoutplans,diet,stressmanagementandimprovingsleep

• Facebook:www.facebook.com/GuptaWeightLoss