KIN 100 Living Well Final

Blue Zone Power 9

1. Move Naturally

2. Purpose

3. Downshift

4. 80% Rule

5. Plant Slant

6. Wine/Friends at 5

7. Right Tribe

8. Loved Ones First

9. Belong

Blue Zone 4 components

1. Move

2. Right Outlook

3. Eat Wisely

4. Connect

Goal Setting

SMART — specific, measurable, attainable, relevant, timely

Written down!

Risk

Tells us that even a little exercise can lead to lower chance of chronic diseases; can only show us relative risk (between varying degrees of exercise)

NEAT

Non-exercise Activity Thermogensis

All activity outside of exercise — ex, fidgeting, standing

fitness

VO2 max; how much activity you can do and how easily you can do it

VO2 max

highest amount of oxygen you can pump through your bloodstream; basically how well you can use the oxygen in your bloodstream to do activity

Normal VO2 max

18 is low, 74 is really good

normal is 35-55 ish?

VO2 max impacts

VO2 is equal to fitness (what you can do and how you feel)

It’s also related to mortality and disease risks because more fitness lowers mortality and disease risk

Sit a little, move a lot, sometimes fast

The importance of getting movement and exercise in our life! Even a little can go a long way in decreasing risk.

Corollary to In Defense of Food

Principles of Training/Adaption

Individuality, Specificity, Overload, Disuse

Individuality

Different people will have different responses to different things (different abilities, etc)

Variability in responses to training!

Genetics, fitness, social factors, etc!

Specificity

Change is related to what you do.

“The adaptation will be specific to the nature of the stimulus (exercise)”

Overload

Body changes over increasing stimulus

comes in the forms of: frequency, duration, intensity

Disuse

If you don’t use it, you loose it

Soul = dust + breath

Wendell Berry; we are not two distinct entities; the spiritual is not better at the expense of the physical (combating dualism and Gnosticism)

both are good and from God, who breathed into dust to become a living a soul

adequate sleep range

for an adult: 7-9 hours

benefits of adequate sleep

getting less sleep leads to things like heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, depression, and others

benefits of physical activity

decreased (relative) risk of various diseases (chronic, non-communicable, cardiovascular, etc)

improved fitness!

successful aging factors

genetics — bodies

external factors — accidents/events (ex—injury)

internal factors — how you sleep, manage stress, exercise, connect with others, etc

Age

basic nutrition principles

variety, proportionality/balance, moderation

variety

you can’t live off one macro nutrient alone; you need to get a variety of food

eat food

proportionality

mostly plants;

eat a balanced diet; have a mix of foods;

energy dense versus calorie dense

moderation

not too much

don’t overeat; don’t eat too much of specific or certain things

eat food, not too much, mostly plants

eat a variety of whole foods and don’t eat too much

in defense of food

macro nutrients

carbs, lipids (fats), protein, water

micro nutrients

vitamins, minerals, phytochemicals/antioxidants

relationships

healthy, close and connected relationships are an important part of belonging and staying healthy as you get older

health as membership

health as wholeness; health as encompassing more than specific parts, but rather entire well being; we are whole people living in whole environments

energy

carbs, fat, protein

growth

protein, fat, vitamins, minerals, water

regulation

protein, fat, vitamins, minerals, water

eat food

don’t eat anything your great-grandmother wouldn’t recognize as food; shop the edge of the supermarket; avoid products with unpronounceable ingredients or that make health claims

mostly plants

eat leaves; eat healthy food! grown from good soil; regard non-traditional food with suspicion

not too much

pay more, eat less; eat meals; do your eating at a table and try not to eat alone; eat slowly; consult your gut