BACK IN WHACK HEALTHY HABITS HELP PREVENT CHRONIC DISEASES


The following health habits have been proven to help prevent diabetes, heart disease, and cancer with or without weight loss:
1.  Get 60 minutes of physical activity per day;
2.  Use lifestyle skills that help diminish stress;

3.  Learn to eat appropriate serving sizes;
4.  Eat nutrient dense foods;

5.  Eat 5 servings of fruits and vegetables per day;

6.  Eat whole grains and avoid refined grains;

7.  Eat a high fiber diet (unrefined plant-based foods);

8.  Eat a diet low in fat;

9.  Decrease saturated fat;

10. Avoid trans fats;

11. Decrease/avoid sugar and simple carbs;

12. Limit/avoid processed meats;

13. Drink more water; and
14. Limit/avoid sweetened beverages, which includes limiting fruit juice consumption to 4 oz per day.

ADDITIONAL BENEFITS REPORTED BY YOUTH


1. Increased energy and stamina

2. Decreased shortness of breath with physical exertion 

3. Increased ability to concentrate and think clearly 

4. Improved self-esteem
5. Diminished symptoms of:
    – ADD
    – Depression
    – Anxiety 
    – Mood swings

PROGRAM OUTCOMES AND BENEFITS

The Back in Whack program is much more than just a weight management program for youth. This program helps protect youth from chronic diseases, helps their bodies heal from damage caused by excess weight, teaches youth stress management skills, improves brain function and emotional health, plus much more!


LOWER BMI EQUALS BIG BENEFITS


1. LOWER BMI IMPROVES OBESITY RELATED HEALTH CONDITIONS:

   • High cholesterol
   • High blood pressure
   • Insulin resistance 
  • Obstructive sleep apnea
   • Joint pain and damage
   • Fatty liver disease
   • GERD
   • Gallbladder disease
   • AND MORE…


2. LOWER BMI HELPS PREVENT SERIOUS CHRONIC  DISEASES:

   • Type II Diabetes
   • Certain types of cancers - Esophageal, Breast, Colon, and Kidney
   • Stroke
   • Heart disease
   • Dementia 

YOUTH LEARN IMPORTANT LIFE SKILLS


DURING THE PROGRAM, YOUTH LEARN:

1. Coping skills that can help manage stress;

2. Steps for effective problem solving;

3. How to effectively practice positive affirmations;

4. How to identify and combat negative thinking patterns;

5. Activities to increase body appreciation and respect; 

6. How to visulize success;

7. How to write realistic achievable goals;

8. Techniques to improve self-discipline;    

9. How habit change takes place in the brain; 

10. How thought patterns affect the body;

11. PLUS MUCH MORE...



hEALTH AND NUTRITION EDUCATION SERVICES for FAMILIEs / childcare providers / ECE / healthcare providers 

The following resources verify the validity of these statements:

  • Centers for Disease Control
  • National Institutes of Health
  • American Cancer Society
  • American Heart Association
  • American Diabetes Association
  • National Institute of Diabetes and Digestive and Kidney Diseases

DOCUMENTED PROGRAM OUTCOMES


1. ​Youth are adopting healthier eating and lifestyle habits (read below to learn more

    about the benefits of these health habits).
2. Youth are loosing weight and/or lowing their high BMIs (read below to learn more

    about the benefits resulting from lowering high BMIs).
3. Youth have improved abnormal lab values as follows:

  • Lowered elevated cholesterol levels;
  • Increased low HDL (good) cholesterol levels;
  • Lowered elevated liver enzymes; and
  • Lowered elevated blood glucose levels.

4. Youth have lowered blood pressure.
5. Whole families have gotten involved in the the program and have adopted healthier

    nutrition and lifestyle habits.