Manual 7 Principles of Health and Fitness

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The mainstays of a healthy diet should be grains, nuts, and seeds, as well as nonstarchy vegetables and fruits, rather than meat. Whole grains oatmeal, brown rice, whole-wheat bread provide fiber, which aids the digestive system and makes you feel fuller, and B vitamins, which can boost energy and aid metabolism. Nuts and seeds contain nutrients, such as vitamin E in almonds and sunflower seeds, that are otherwise hard to come by. Replacing meat with legumes as a protein source is a good strategy for reducing saturated-fat intake. It's easier than you think to work these foods into your day.

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Open up a can of kidney beans or chickpeas and add them to soup, chili, or pasta. You'll be one of the less than 3 percent of Americans who get the recommended daily dose of vitamin E. Separate your fats. When it comes to fats, there's perhaps no other area of nutrition in which researchers have learned so much and confused so many consumers in the process. What you need to know is this: Fat has more calories per gram than carbohydrates or protein, so if you're trying to maintain or lose weight, limit the amount of fat you eat.

That said, not all fats affect the body equally.

Polyunsaturated and monounsaturated fats are the "good" fats; they're found in nut and vegetable oils and oily fish, such as salmon, trout, and herring. They don't raise blood cholesterol levels and may even reduce the risk of cardiovascular problems. According to the American Heart Association, eating seafood with omega-3 fatty acids, such as salmon and sardines, twice a week may reduce the risk of certain forms of heart disease.

Saturated and trans fats, also known as the "bad" fats, are found in dairy and beef products and palm and coconut oils. The more of them you eat, the higher your risk of cardiovascular disease. Trans fats are also found in French fries and many commercially baked products, such as cookies and crackers, but are becoming less common.

After the U. Food and Drug Administration mandated that companies list trans fats on food labels, some restaurants, like Wendy's and Red Lobster, reduced their use, and many manufacturers have reformulated products to get rid of trans fats altogether. Be aware, however, that many of those products now contain saturated fats instead. Watch those portions. Even as you try to eat foods that are loaded with nutrients, pay attention to the overall amount you consume. Brian Wansink, a professor of marketing and nutritional science at Cornell University, explains that people have three measures of satiety: starving, could eat more, and full.

Each individual at Stanford is expected to perform all work safely. Managers and supervisors shall establish and maintain a system of positive reinforcement and escalated discipline to support good health and safety practices. Stanford's program for providing a safe workplace for faculty, staff and students includes: facility design; hazard identification, workplace inspection and corrective action; shutdown of dangerous activities; medical surveillance: and emergency preparedness.

Facilities will be designed in a manner consistent with health and safety regulations and standards of good design. Employees and students shall not be discriminated against in any manner for bona fide reporting of health and safety hazards to Stanford or to appropriate governmental agencies.

Supervisors shall inform students and employees of this policy and encourage reporting of workplace hazards. Supervisors, both faculty and staff, shall assure that regular, periodic inspections of workplaces are conducted to identify and evaluate workplace hazards and unsafe work practices. In the event of such curtailment or shutdown, the cognizant dean, director or vice president and the Provost or designate shall be immediately notified.

In cases of dispute, an order to curtail or shutdown will remain in effect until the Provost or the Vice Provost and Dean of Research or their respective designates determine in writing that the danger has passed or been mitigated or that the order should be rescinded for other reasons. In the event of an appeal, the order to curtail or shutdown shall be in effect until the President determines otherwise. Stanford University shall evaluate and monitor, through a program of medical surveillance, the health of Stanford University faculty, staff and students who are exposed to certain hazardous materials and situations as defined by law or University policy.

Each supervisor is responsible for ensuring that employees and students under their supervision participate in the medical surveillance program as required by University policy. Every department shall have an individual emergency response plan and shall develop business continuity and contingency plans and implement appropriate mitigation programs to reduce the impact of emergency events.

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Schools and departments shall maintain local departmental emergency operations centers and communications capabilities according to guidelines in the campus emergency plan. Multiple departments located within individual buildings will jointly develop comprehensive building-based life safety response plans.

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Emergency plans shall include evacuation and assembly procedures, posted evacuation maps, reporting and communication practices, training, and drills. Safety and compliance required training shall be communicated in a manner readily understandable to faculty, staff and students, in accordance with the communication policy outlined below. Managers and supervisors, both faculty and staff, shall establish, implement and maintain a system for communicating with employees and students about health and safety matters.

Information should be presented in a manner readily understood by the affected employees and students. Due attention must be paid to levels of literacy and language barriers. Verbal communications should be supplemented with written materials or postings if appropriate. Whenever appropriate, statutes and policies affecting employees and students shall be available in the workplaces. Faculty, staff, and students who may come in contact with hazardous substances or practices either in the workplace or in laboratories shall be provided information concerning the particular hazards which may be posed, and the methods by which they may deal with such hazards in a safe and healthful manner.

Supervisors, including faculty, shall be experienced, trained or knowledgeable in the safety and health hazards to which employees and students under their immediate direction and control may be exposed, and shall be knowledgeable of current practices and safety requirements in their field. Faculty, staff and students shall have or be provided the knowledge to protect themselves from hazards in their working and learning environment.

Supervisors, both faculty and staff, shall ensure that employees and students have received appropriate training and information regarding:. Documentation and records as required by regulation shall be kept to demonstrate compliance with applicable statutes, regulations and policies. Authority University Committee on Health and Safety. I have now thought of 59 methods of training torture stations and there must be more to come..

Biblical Health and Nutrition Principles

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