Lifestyle is the Best Medicine
Lesson 2
For example: Write down for important notices so that you can practice at home What can you see for 24 hours of activities in this flip chart? Can you tell us what are they? Activity for 24 hours
if radius of circle, then do they still call radius? If it broke one or two of radius, will this be tough? exercises
E + X + E + R ‌. (exercises)
Healthy
H + E+ A + L + T‌. (healthy)
60 mins X 24 hours = 1,440 mins
1- How to coordinate 1- A; To being with activity 1.
Ask participants to sit in a circle, then say “how do you do?” Take a note of presence and read it loudly Review the old lesson or any past planning Ask or explore questions so that it will connected to new topic Create a new environment, introduce them singing a song with title of “I am so happy”. B; how to draw the graphic of clock and picture of wheel cart. Iprepare to draw big clock on paper and express that it is about 24 hours so that participant can be discussed for next activity in what they often do. IIdraw a cart wheel under the clock so that it is for discussion of participants that they often do. After that, cart wheel represents some of factors which impact to health (look at sample of picture below) then open discussing on point # II.
Ask participants to draw clock into their notebook Ask participants to estimate what are some of activities doing everyday (can draw or write) such as: sleeping, working, planting in the garden, washing, cleaning, meeting reflect group, registration name so that it reflect what activities are doing every day. AFTER drawing or finished writing, then say thank you to participants and turn them back for discussion. 2-Ideas for discussion activity Open a discussion for participant in order to talk an important of 24 hours for health and working day. Introduce some of points for lifestyle is the best medicine. And it can be a cause to sure for other diseases. Way to live is a medicine that leads for scientific connecting with following questions.
What do we do for last of 24 hours in order to get healthy lifestyle? How much do you sleep? How much do you move around? Do you eat regular meals?
Notices: Offer pedo-meter to participants and introduce how to use. Wear this material at your hip by encouraging to walk 10,000 steps every day.
Notices: Pedo-meter won’t replace or broke, if lost. Please take care and remember to write your steps into your notebook every day (facilitator needs to show what you wrote about step you have walked every day). Factors influence our health Write names of disease onto radius
There is reasons that influence to our unknown health (such as radius) in case we careless on how to live for living lifestyle. Ask participant to write problem onto each of radius You can observe and speak: We will have more understanding to factors that influences to our health through program When we conduct more good habits, lifestyle is longevity through our expectation If we control our living, it will lead us to better health such as:
food diets, regular exercises, balancing of weight, blood pressure measurement Check cholesterol in your bad LDL…etc. It isn’t too late for deciding of your lifestyle habit to ensure you are healthy Good habits not only to prevent you have diseases, but it helps you to reverse your chronic disease.
REPEAT OF JUMPSTART Day 1 and 2
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Eat fruit and wholegrain/root-vegetables Day 3 to 7
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Eat fruit and wholegrain/root-vegetables plus other vegetables and legumes. (People with diabetes, should follow this throughout the week).
Throughout all 7 days
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Omit refined sugars, honey, molasses and other concentrated sweeteners. Gradually decrease caffeinated drinks.
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Avoid processed foods and fast foods.
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Quit all alcohol, fruit juices and soft drinks. Omit processed fats and oils, including margarine, butter, mayonnaise, oily dressings and vegetable oils. Leave out animal foods, such as red and white meat, dairy products and eggs. Instead of milk, use non-dairy options, such as soymilk or rice milk (if available). Avoid salt. Season with onion, garlic, ginger, herbs and spices such as cinnamon, coriander, cumin, mild chili or curry (if available). Avoid eating between meals. When hungry, settle for a glass of water or herbal tea. If absolutely necessary, rely on a piece of fresh fruit.
Note-1: The more thoroughly and conscientiously you implement these principles, the more impressive and convincing will your benefits be. Note-2 : With the JumpStart diet, you may experience differences in bowel movements. This is good and the way it should be! After about a week you may notice an increase in gas or wind. Rest assured, it is only temporary!
During this time, you may experience headaches, often due to caffeine withdrawal. Stick to it, it will pass! You may feel mentally sharper, enjoy better memory and feel better prepared for life’s challenges. Getting into the pattern of ‘early to bed, early to rise’ may take some time (unless you are already doing it of course), but it is worth it.
3-Ideas for participant to practice at home Prepare plan for participants to understand importance of 24 hours to ensure a better health Write some importance into book such as 10,000 steps every day Eat roots of vegetables, other vegetables and fruits, brown rice, all kind of bean for good health. Encourage participant who has not started doing Jumpstart that they can start tomorrow morning on ward. Congratulate for those who already did for better lifestyle. Message: I did Jumpstart and walked 10,000 steps every day. I realized to have feeling right than before, and you? 4-Practice to read, practice to write and numeric skills encourage participants to draw a table or picture then ask them to take note encourage participants to choose any words for reading loudly so that everyone hears. Lifestyle is the Best medicine curable disease Best medicine ------- B+E+S+T + M+E+D+I+C+I+N+E ( read- best medicine) Write those into flip chart and then split into each words (but you don’t need to write on new flip chart) Writing down for new words and spell it such as: Comfortable--------- C+O+M+F+O+R+T+A+B+L+E (read- comfortable) Numernic skill- Pu Sammang did Jumpstart through 5 days of principles program How to calculate: Looking total for 5 days Answer: 24X5 = 120 hours 5-Give new lesson and remind the next lesson as well schedule/time what is lesson, where to start, what time?
6-Additional information and materials for facilitator Purpose: End of lesson, we will understand Lifestyle is the Best medicine. It is tool and source to reach living health and well-being which help longevity. Materials: Lesson 2, flip chart, 8 makers and pedo-meter Sing a song: I am So Happy