Nutrition and exercise, smoking cessation, and how to find resources and providers that use EBP.

2. Diversity in Syracuse, NY

3. WHAT IS EXERCISE?
● Activity requiring physical effort, carried out
especially to sustain or improve health and fitness
● What is exercise to you?

4. WHY IS EXERCISE IMPORTANT?
Exercising can help you:
✓Feel less stressed
✓Feel more ready to learn in school
✓Sleep better at night
✓Keep a healthy weight
*Why is exercise important to you?

5. WHAT EXERCISE BEST FITS YOUR STYLE?
• Endurance-
✓ Soccer
✓ Running
✓ Basketball
✓ Jump roping
✓ Cricket
• Strength
✓ Push ups
✓ Weight lifting
• Balance
✓ Yoga
• Flexibility
✓ Stretching

6. Nutrition & Healthy Choices
Grains Vegetables Fruits Milk Meat & Beans
Oils & Sweets: Use Sparingly
USDADietaryServingSizes
(Basedon2000cal/day)
6oz 2.5cups 2 cups 3 cups
5.5oz

7. Instead of this… I will try this!
Frying in butter, stick
margarine, lard, or shortening
Bake, broil, or boil
Stir-fry or sauté with vegetable oils (canola,
corn, olive, peanut, or soybean)
Choosing whole milk, full-fat
cream cheese, or full-fat hard
cheeses
Drink fat-free or 1% milk
Choose fat-free or low-fat cream cheese or
reduced-fat hard cheeses
Choosing full-fat sour cream or
full-fat cottage cheese
Choose fat-free or reduced-fat sour cream or
fat-free plain yogurt
Eat fat-free or low fat cottage cheese
Choosing fattier cuts of meat Take the skin off of chicken/turkey before
cooking them
Eat leaner cuts of ground meat
Adding salt to foods for flavor Season foods with herbs, spices, chilies, lime,
lemon juice, and vinegar
Smart Substitutions for a healthier diet:

8. Instead of this... I will try this!
Buying already prepared meals
and processed meats (cold cuts,
hot dogs, and rotisserie chicken)
Make more meals using fresh, lean meats and
fresh, frozen or low-sodium canned vegetables
Choosing sweet breakfast
cereals
Choose whole-grain cereals
Choose fat-free yogurt or fat-free cottage cheese
(add fresh fruit for extra flavor)
Drinking sugary soft drinks and
juices
Drink water or unsweetened iced tea with lemon
juice
Eating big portions of sweet
desserts
Eat a piece of fresh fruit
Split a small dessert with a friend
Choosing canned fruit packed in
syrup
Choose canned fruit labeled “packed in natural
juice”
Choose fresh or frozen fruit
*Small Changes can make a large difference!

9. 10 Tips for a Great Plate:
1) Balance Calories
Find out how many calories
you need for a day as a
first step in managing
your weight. Go to
www.ChooseMyPlate.gov
to find your calorie level.
2) enjoy your food, but eat
less
Take the time to fully enjoy
your food as you eat it.
Eating too fast or when
your attention is
elsewhere, it may lead to
eating too
many calories.
4) Foods to eat more
often
Eat more vegetables, fruits,
whole grains, and fat-free
or 1% milk and dairy
products. These foods
have the nutrients you
need for health—including
potassium, calcium, vitamin
D, and fiber.
5) Make half your plate
vegetables and fruit
Choose red, orange, and
dark-green vegetables like
tomatoes, sweet potatoes,
and broccoli, along with
other vegetables for your
meals.
3) Avoid Oversized
Portions
Use a smaller plate,
bowl, and glass. Portion out
foods before you eat.

10. 6) Switch to fat-free or low-fat (1%)
milk
They have the same amount of
calcium and other essential
nutrients as whole milk, but fewer
calories and less saturated fat.
7) Make half your grains whole
grains
To eat more whole grains, substitute
a whole-grain product for a
refined product—such as eating
whole-wheat bread instead of
white bread or brown rice instead
of white rice.
8) Foods to eat less often:
Cut back on foods high in fats,
added sugars, and salt. They include
cakes, cookies, ice cream, candies,
sweetened drinks, pizza, and fatty
meats like ribs, sausages, bacon, &
hot dogs.
9) Compare sodium in foods
Use the Nutrition Facts label
to choose lower sodium versions of foods
like soup, bread, and frozen meals. Select
canned foods labeled “low sodium,”
”reduced sodium,” or “no salt added.”
10) Drink water instead of sugary
drinks
Cut calories by drinking water or
unsweetened beverages. Soda, energy
drinks, and sports drinks are a major
source of added sugar, and calories, in
American diets.

11. LET’S REVIEW!
What do you remember?
★ What can exercise help you do?
○ Improves overall health
★ What kinds of nutritional changes can you recall?
○ Make healthier choices
■ Swap out chips for an apple
○ Avoid oversized portions

12. APPLICATION
John has recently began exercising 3 times a week because he wants
to lose weight. He enjoys eating at McDonalds at least twice a week, a
bag of chips every day and his favorite is sloppy joes every friday night.
● Will John be successful with weight loss with just exercise?
○ 80-20 rule: 80% of weight loss is nutrition, 20% is exercise
● What are some changes John can make?

13. Healthy Lifestyle Ingredients:
● 30 mins of exercise every day
● Choose an exercise style that is fun
for you
● Make ½ of your plate fruit and
vegetables
● Eat less sugar and less salt
● Eat more fresh food, less packaged
foods
● 80-20 rule: 80% of weight loss is
nutrition, 20% is exercise
● Drink plenty of water
● Get outside and enjoy the beautiful
weather!

14. References:
Choose MyPlate [ChooseMyPlate.gov]. (n.d.). Retrieved November 11, 2015, from http://www.choosemyplate.gov/

16. PREVENTING CHRONIC DISEASE QUIZ
1. List 2 ways to prevent chronic disease.
2. List 2 bad effects of smoking.
3. List 2 places to find information about smoking.
4. List 2 ways it matters to you and your family.
5. List 2 ways you can do something about it.

17. WAYS TO PREVENT CHRONIC DISEASE
• Avoid cigarette smoke
• Eat healthy meals
• Stay active
• Keep a healthy weight
• Health check-ups
• Blood pressure & blood sugar screening
(American Cancer Society, 2015)

18. NEGATIVE EFFECTS OF SMOKING
• Lung Disease- Asthma, pneumonia, COPD
• Heart Disease- High blood pressure, heart attack, stroke
• Blindness- Cataracts, optic nerve damage, macular degeneration
• Reproductive- Erectile dysfunction, preterm birth, low birth
weight, stillbirth, Sudden Infant Death syndrome
• Cancer-Lung, mouth, throat, bladder, kidney, colon, rectal
• Autoimmune -Type 2 diabetes, Rheumatoid Arthritis, Crohn’s disease
(U.S. Department of Health & Human Services, n.d.)

19. WHERE TO LEARN MORE
• American Cancer Society
• Local ACS (315) 437-7025
• Centers for Disease Control and Prevention
• Department of Health & Human Services
• Cancer Information Specialists 1-800-227-2345
• www.Quit.com or www.SmokeFree.gov or
www.BeTobaccoFree.gov
(American Cancer Society, n.d.)

20. WHY DOES IT MATTER?
• Smoking causes 480,000 deaths/year
• That’s almost 1 out of every 5 deaths!
• Damage to your body & your children
• Smoking is known to cause Cancer
• Even affects unborn children
• It cuts down your time with family
(Centers for Disease Control and Prevention, 2015)

21. WHAT CAN I DO ABOUT IT?
• Home and car smoke-free
• Quit smoking or don’t start
• Don’t smoke around children
• Ask for help quitting
• Teach kids to avoid smoke
• Day care & school smoke-free
(Centers for Disease Control and Prevention, n.d.)

22. PREVENTING CHRONIC DISEASE QUIZ
1. List 2 ways to prevent chronic disease.
2. List 2 bad effects of smoking.
3. List 2 places to find information about smoking.
4. List 2 ways it matters to you and your family.
5. List 2 ways you can do something about it.

23. References
American Cancer Society. (n.d.). Find your local ACS office. Retrieved from http://www.cancer.org/MyAcs/index
American Cancer Society. (2015). Stay healthy. Retrieved from http://www.cancer.org/healthy/index
Centers for Disease Control and Prevention. (2015). Health effects of cigarette smoking. Retrieved from
http://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/index.htm
Centers for Disease Control and Prevention. (n.d.). Secondhand smoke (SHS) facts. Retrieved from
http://www.cdc.gov/tobacco/data_statistics/fact_sheets/sceondhand_smoke/general_facts/index.htm
Microsoft PowerPoint. (n.d.). Clip Art.
U.S. Department of Health & Human Services. (n.d.). Effects of smoking on your health. Retrieved from
http://betobaccofree.hhs.gov/health-effects/smoking-health/index.html

25. WHY SHOULD I GET AN ANNUAL HEALTH SCREENING?
• Illness Prevention
and Detection
• Heart Disease
• Diabetes
• Cancer (Breast,
Cervical, Colorectal)
https://www.health.ny.gov/prevention/prevention_agenda/2013-2017/plan/chronic_diseases/focus_area_3.htm#g31

26. HOW OFTEN SHOULD I GET A HEALTH SCREENING?
•A preventive screening should be
done once per year
•Specific screenings vary by age
• Cervical cancer - between 21 and
65 years old
• Breast cancer - between 50-74
years old
• Blood sugar and cholesterol - above
18 years
• Colorectal cancer - between 50 and
75 years old
https://www.health.ny.gov/prevention/prevention_agenda/2013-2017/plan/chronic_diseases/focus_area_3.htm#g31

27. CAN I AFFORD ANNUAL HEALTH SCREENINGS?
• Affordable Care Act (ACA)
• Refugees receive the same benefits
• Accessibility to Insurance Exchange Enrollment
• Children’s Health Insurance Program (CHIP) expanded
• Insurance companies can no longer deny membership based on
pre-existing conditions
• Refugee Medical Assistance
http://refugeehealthta.org/access-to-care/affordable-care-act/

28. WHAT IF I ALREADY HAVE A CHRONIC ILLNESS?
• Common Chronic Diagnosis
• Diabetes
• Arthritis
• Asthma
• Heart Disease
• Management is key! But how….

29. WHAT IF I ALREADY HAVE A CHRONIC ILLNESS?
Diabetes (http://www.cdc.gov/diabetes/managing/index.html)
• Blood glucose testing
• Insulin medication compliance
• Meal monitoring (decrease cholesterol intake)
• Foot care
Arthritis (http://www.cdc.gov/arthritis/basics/management.htm)
• Medication compliance
• Physical activity
• Weight loss

30. WHAT IF I ALREADY HAVE A CHRONIC ILLNESS?
Asthma (http://www.cdc.gov/asthma/management.html)
• Asthma Action Plan
• Get your Flu Shot
• Know your triggers
Heart Disease
• Healthy diet (decrease cholesterol)
• Exercise

32. Welcome! Things to start thinking about…
How will you get healthcare, insurance, and other community
services ?
What differences there may be between healthcare in the U.S.
versus other countries.
Do you already have services, how would you know?
Think fast: True or false- Do legal refugees have the right to
healthcare in any state, if so, why?

33. The Refugee Act
The Refugee Act of 1980 created The Federal Refugee Resettlement
Program to provide for the effective resettlement of refugees and to
assist them to achieve economic self-sufficiency as quickly as
possible after arrival in the United States.

34. Types of help:
Community/Local
State
Federal (Refugee Act)
Charity
Purpose:
Support for those forced to leave
their countries due to unsafe
conditions. It provides
assistance with applying for
jobs and registering for
English language classes,
locating translators, finding
housing, and securing
medical care. Special
academic programs prepare
refugee children to attend
school.
Getting Resources…..easier said than done!

35. Resources:
Social workers
Office of health
Catholic Charities
BRIA (Bureau of Refugee
and Immigrant Assistance)
Office of Refugee Resettlement
*** They don’t always come to
you, the refugee may have to
seek help.
Leads To:
Giving refugees options for
healthcare (US healthcare
standard is preventative).
Access to healthcare and
financial support.
Getting resources for jobs, and
healthcare.
***U.S. citizens have the legal
right to accessing healthcare
services.
Resources=Preventative healthcare

36. Evidence Based Practice (EBP) is the
reason providers do what they do
when you visit them.
It is the current best evidence is up-to-
date information from relevant,
valid research about the effects of
different forms of health care, the
potential for harm from exposure
to particular agents, the accuracy
of diagnostic tests, and the
predictive power of prognostic
factors
Watch:
https://www.youtube.com/watch?v
=BFXmmpXOW_Y
Why is my doctor or nurse doing that….is it EBP?

37. Process:
Original clinical problem
Research/studied
Problem modified
Results compared to earlier
results during the original
clinical problem
- Cycle continues until the
best practice is formed
Findings are published
Findings are utilized on future
patients
EBP Helps You Live Longer

38. Evidence Based Practice and Your Health
Benefits:
- Prevents new diseases from starting or getting worse.
- Helps the community and your family’s health.
- Best standard of care.
- Tested and re-tested.
- Multiple people spent years crafting the healthcare profession so you
are not harmed.
- Based on scientific data and positive outcomes from years of
research.

39. References
Evidence-based health care and systematic reviews. (2014).
The Cochrane Collaboration. Retrieved from
http://community.cochrane.org/about-us/evidence-based-health-care
on November 22, 2015.
Resettlement Services. (2015). Catholic Charities. Retrieved from
https://www.ccoc.us/services/refugee-services/refugee-resettlement
on November 22, 2015.
The Refugee Act. (2015). Office of Refugee Resettlement.
Retrieved from http://www.acf.hhs.gov/programs/orr/resource/the-refugee-act on
November 22, 2015.