PEOPLESHEALTH

BE
FEEL GOOD

SPORTY
LOOK GOOD
STAY HEALTHY

BOOST
ENGAGE
YOUR
OUTDOOR
HAPPINESS!
ACTIVITES

BE GORGEOUS

PROPER

EXERCISE
STAYING FIT

DR. JOY JACOBS

DR. JOY
JACOBS
clinical psychologist
Dr. Joy Jacobs is a clinical psychologist, assistant clinical professor at UCSD School of
Medicine, and published author who provides individual, family and group therapy for adults,
adolescents, and children with eating disorders (including anorexia nervosa, bulimia nervosa, and
binge eating disorder) and weight management concerns. She has trained in multiple treatment
modalities, including Maudsley family-based therapy, dialectical behavioral therapy, cognitive
behavioral therapy, and interpersonal psychotherapy. Dr. Jacobs is one of the few officially certified
providers of Maudsley family-based treatment nationwide and internationally.

Dr. Jacobs was most recently Director of Behavioral Interventions for Jenny Craig, helping hundreds
of thousands of people struggling to live healthier lifestyles. She continues to consult for both large,
international corporations and individuals worldwide.

Dr. Jacobs regularly appears on Fox 5 San Diego and has been an expert cited in many national
publications, including Elle, US News and World Report, the Today Show and more, on the issues of
eating disorders, body image, weight management and related topics. Joy is the author of a blog
sponsored by Psychology Today and Gurze books, titled One More Bite.

Dr. Jacobs helped develop an innovative intensive family therapy program at the University of
California, San Diego (UCSD) and was its lead family therapist. She was on the founding team of the
clinic, where she completed a postdoctoral fellowship under the mentorship of internationally
renowned eating disorders expert, Dr. Walter Kaye. Dr. Jacobs designed the DBT program for the
UCSD Intensive Outpatient Eating Disorder Program and facilitates group skills training groups as
well as providing individual and family-based psychotherapy. Dr. Jacobs has extensive experience in
utilizing family-based treatments for adolescent anorexia nervosa and bulimia nervosa, as well as for
pediatric overweight and obesity. In addition, she has facilitated internet-based discussion groups for
college-age women at high risk for the development of eating disorders.

Dr. Jacobs serves on the Professional Advisory Panel for Families Empowered and Supporting
Treatment of Eating Disorders (F.E.A.S.T). She serves on the panel of expert advisers for the Beacon

Street Girls. The Beacon Street Girls, whether online or in the widely popular book series, are shaped
by leading experts in adolescent development and current research on how to positively impact girls
self-esteem. She is a member of the Academy for Eating Disorders and serves on its Media Affairs
Committee. Dr. Jacobs also supports the American Dietetic Association, the Eating Disorders
Coalition, and the National Eating Disorders Association (NEDA).

Dr. Jacobs obtained her doctoral training in clinical psychology at the SDSU/UCSD Joint Doctoral
Program in Clinical Psychology. She completed her undergraduate work at Duke University,
graduating summa cum laude and completed her juris doctorate at Harvard Law School. Among her
activities prior to pursuing a career in psychology, Dr. Jacobs worked in New York as an intellectual
property attorney and on the editorial staff of Vogue magazine

10 HEALTH TIPS:
1. COOK FROM
SCRATCH
This is one of the most
important life skills you can
learn. It allows you to have complete control of what
goes into your food.

2. EAT A BALANCED
DIET
Aim to eat a balanced diet that
contains each of the food groups
in the correct proportions.

3. VARIETY IS KEY
EAT THE RAINBOW
Fill your diet with a wide range
of fruits, vegetables, lean
meats, fish, eggs, pulses, nuts, seeds, wholegrains and
naturally low fat dairy foods. When it comes to fruit and
veg, different colours provide your body with the
different nutrients it needs to stay strong and healthy
it's not just greens that are good for you!

4. UNDERSTAND WHAT YOU'RE

EATING

Make an effort to learn about the

food you're eating we all need
to understand where food comes
from and how it affects our
bodies.

5. EAT NUTRITIOUS
CALORIES
Make sure the majority of your
energy intake comes from
nutritious calories that also provide your body with
nutrients like vitamins, minerals, protein, fibre and good
fats. Avoid empty calories.

6. DON'T SKIP BREAKFAST

Breakfast kick-starts your metabolism

and

helps you to be alert and awake

throughout the day. Make sure you
always eat a nutritious breakfast. Make
it wholesome and make it count.

7. READ THE SMALL

PRINT
It's important to read packaging
correctly. Be aware of the
recommended portion sizes, and the
sugar, salt and saturated fat
contents. Remember that not all Enumbers are bad, but too many is often a bad sign.

8. DRINK MORE WATER

Water is

an essential part of your diet. Drink

plenty of

water and avoid empty

calories

from things such as fizzy

drinks,

energy drinks or juices with

added

sugar. Eat your calories don't

drink them.

9. KEEP

ACTIVE
Exercise is an extremely
important factor in staying
healthy so try to be as active as

you can.

10. SLEEP WELL

Make sure you get enough sleep
it's an essential part of being
healthy and directly affects how
well we are able to learn, grow and act in life. While
we're asleep, our bodies have that all-important time to
repair.

TIPS FOR BETTER EARLY

MORNING WORKOUTS
1.Pre-Plan Your Pre-Workout
Meal
If you find that you have more energy eating
something before your workout, planning your preworkout meal the night before can be helpful.
Research has shown more calories tend to be burned
with some fuel in your body before a workout (See:
Should I Workout On An Empty Stomach?). However,
each individual knows his own body best, so finding
out what works best for you is essential.
Eating a small to medium sized meal may provide
ample energy for your workout without the bloated
feeling that comes with larger meals that can affect
performance. A great way to kick start your daily
meal plan is to make a shake the night before. A

healthy pre-made smoothie is versatile and can

provide ample fuel to power you through a workout.
Suggested ingredients:

Plain Greek yogurt

Berries

Chia seeds,

Whey protein

Almond Milk

2. Go To Bed Earlier
Human sleep cycles follow a daily cycle called
circadian rhythms. Using an alarm clock, establishing
meal times, and even routine workout times are all
cues that reset our rhythms. People who consistently
exercise in the morning teach their body to be most
ready for exercise at that time of day.
Go to bed 30-45 minutes earlier so you can stay on
your normal sleep schedule. This will ensure the 3045 minutes it will take you to get your warmup and
workout done in the morning wont come at the
expense of adequate rest.

Research also suggests that morning exercise

improves sleep so getting into a good routine of an
earlier bed time might not be an issue. 3 Exercise in
the morning can help to set the body clock for a day
of activity and a night of sleep, while exercise at
night can potentially push back the sleep part of the
sleep-wake cycle. In one recent experiment women
who exercised in the morning averaged a 70% better
nights sleep versus non exercisers.
3. Set Everything Up The Night Before
Whether its pushup blocks, a jump rope, bands, or
your workout attire, make sure everything is laid out
before you go to bed so you wont be scrambling the
next morning. This will save you crucial moments
and give yourself the peace of mind that you dont
have to rush your workout. Knowing you have made
sufficient preparations will ensure a worry free sleep
and stress free morning.
Another great option is to create a new playlist the
night before or start your workout with a new song

you really enjoy and look forward to hearing. This will

help you get out of bed in the morning and get those
energy levels fired up early in the morning.
4. Perform A Longer Warm-Up
Your body temperature is naturally lower in the
morning and the last thing you want to do is open
yourself up for injury. When you begin to exercise,
your body undergoes a number of changes such as
an increased blood flow, increase respiration rate,
and an increased amount of oxygen delivered to
muscle cells. In order to ensure these bodily changes
respond properly you should gradually prepare your
body by performing an adequate warm-up.
Benefits of a solid warm-up:Prepares your nervous
system for the impending exertion of exercise
Heightens your mental acuity
Loosens up your joints and muscles for the
prevention of injury
Allows your heart to gradually adjust to the increased
activity, thereby increasing the blood flow and

sending the proper amount of oxygen and nutrients

to your bodys cells.
Perform at least 5-10 minutes of muscle activation
and dynamic flexibility movements to get your blood
pumping and mentally prepared for you morning
workout.
5. Start With Exercises You Enjoy And Recruit A
Partner
Youll be more likely to get out of bed and into your
workout if you perform exercises you enjoy. Whether
its a brisk run, yoga sessions, or a bike ride, perform
a morning workout you appreciate to ensure you will
stick to a routine and not come to dread that
morning alarm. Recruiting a partner can also help
with consistency. A pre-arranged workout time with a
partner will force you out of bed and take the option
of going back to sleep out of the equation
completely.

HOW TO BE SPORTY?

1.Choose your sports. There are so many

to choose from! Basketball, softball,
football, volleyball, soccer, lacrosse,
rowing, field hockey, and tennis are the
'ball' sports. Then you have others like
swimming, figure skating, dance,

cheerleading, and badminton. Choose at

least 3 sports that fit your interests.
Keep in mind sports like skating, dance,
or cheerleading, people tend to see as
'easy' so be prepared to defend yourself
from people who think that.

2.Try out the sports. Go to your local gym,

ice rink, or dance studio and test your skills.

3.Sign up for lessons. Get good at

the sport with the help of a coach.

OUTDOOR ACTIVITIES
Caving Canyoning:
Caving is the well known sport of exploring caves
and the challenge of exploration attracts many, but

small dark holes deep underground are certainly

not for everyone! The listings include cavers clubs,
caving gear, cave training plus information about
caving worldwide. We also have details of the new
sport of canyoning which uses many of the same
skills.

Climbing:
Climbing is basically using your hands and feet to
move up the surface of a steep object. Rock
climbing is the most familiar form of climbing but
there are other types such as ice climbing and
buildering. Mountaineering is just using various
climbing techniques to ascend mountains.

Country Sports:
Country and field sports includes hunting, shooting,
fishing, falconry along with ferreting and dog
trailing. We have covered fox hunting, fishing and
game shooting under other headings but include
here hunting with hounds, dog trailing, falconry
and ferreting.

Golf:
Golf has all the elements needed from an
outdoor activity - it provides exercise, skills to
master, the enjoyment of being outside in

beautiful scenery along with the company of

like minded people.

Kites - Kite Surfing:

Kite flying has been practiced for over a thousand
years and gradually over the years it became
popular recreational activity. Kite Surfing is a
rapidly growing new sport. Numbers grew from
about 30 in 1998 to 200,000 in 2006. Your body is
the only connection between the board and the
kite. You have to learn to pilot the kite and steer
the board at the same time.

ACKNOWLEDGEMENT:

Jan Melvin Alvarado

Jusselle Desoacido
Ryan Pilapil
Adriane Ken Conception
Yasmin Jayme
Johan Gaballes
Fatima Epe
Raffy Lauron