stress less eat healthy · sufferers often become accustomed to it. ... based advice on how to eat...

Stress Less –Eat Healthy Alexandra Grenci, MS, RD, LDN, CDE

Family & Community Health Sciences Educator

Cooperative Extension of Hunterdon County

grenci@njaes.rutgers.edu

Today’s Objectives

• Identify types, possible causes and

symptoms of stress, including effects on

eating behaviors

• Review recommendations for a healthy

diet and adequate physical activity

• Discuss several strategies to make

healthier lifestyle choices during times of

stress

Maybe I can hide

under here until the

Grandkids leave???

Oh no! Not

another medical

bill! This staying

healthy is giving

me a headache!

I can’t believe I

ate the whole

thing!

How do we define “stress”?

There has been no one definition of stress that everyone accepts*.

Two working definitions:

– “Physical, mental, or emotional strain or tension”.

– “A condition or feeling experienced when a person perceives that

demands exceed the personal and social resources the

individual is able to mobilize” (i.e. being “overwhelmed)

• Most people consider the definition of stress to be something that

causes distress.

• However, stress is not always harmful since some stress can result

in necessary changes, such as increased productivity.

*American Institute of Stress

Classes of Stress

Acute Stress

• Fight or flight, usually short term. The body prepares to

defend itself. It takes about 90 minutes for the

metabolism to return to normal when the response is

over. Most common form.

– Modern examples: a fender bender, rushing to meet a

deadline, addressing an occasional problem with family,

etc.

– Symptoms are short term: emotional distress, muscle

tension/headaches, stomach distress

– Not frequent enough to cause extensive damage

associated with longer-term stress

Classes of StressChronic Stress (long-term)

The cost of daily living: bills, kids, jobs…This is the stress we tend to

ignore or push down. Long term, often with no hope seen by the

individual for improvement-

Severe poverty

Dysfunctional families/abuse

Unhappy marriages

Unhappy jobs/careers

Sufferers often become accustomed to it.

Left uncontrolled this stress affects your health- your body and your

immune system

Symptoms: heart attack, stroke, cancer, violence, suicide

Requires extended medical and behavioral treatment

Classes of Stress, continued

Distress: stress in daily life that has negative connotations such as:

Divorce

Punishment

Injury

Negative feelings

Financial Problems

Work Difficulties

Eustress: stress in daily life that has positive connotations such as:

Marriage

Promotion

Retirement

New Baby or Grandchild

Winning Money

New Friends

What are people stressed about?.

Statistic Verification

Source: American

Psychological Association

Research Date: 2017

Most Common Sources of Stress

Percentage Source

1 63% Future of our nation

2 62% Money

3 61% Work

4 57% Political climate

5 51% Violence/crime

Source: American Psychological Association 2017

Who is the most stressed?

The Physiological Stress Response

Behavioral Stress Response

Stress can trigger certain unhealthy ways of coping.

• Ex. disordered eating- (high-fat, high-calorie comfort foods)

excess drinking, smoking, not sleeping, and not exercising.

Just Say YES to Sharing Our Stress!

Can you share one source of stress in your life?

Be as Active as Possible!

Emotional Benefits of Physical Activity

Research shows the benefits of exercise go beyond just

physical well-being. Physical activities - like walking, biking,

dancing, yoga, or tai chi - can help:

• Reduce feelings of depression and stress

• Enhance your mood and overall emotional well-being

• Increase your energy level

• Improve sleep

So, the next time you are feeling down, anxious, or

stressed, start moving!

Set a Physical Activity Action Plan

Try to work in short periods of physical activity every day-

Schedule your physical activity on a calendar so it does

not get lost in the holiday shuffle

Take short walks (15-20mins) outside if weather permits

Walk an extra lap or two in the supermarket or

“warehouse” store

Use opportunities to dance at social functions, rather

than guarding the buffet table

Be active with the grandchildren!

Break up the TV binge-watching. In between your

favorite shows, take a brief walk or do something active

Does Stress Affect Eating Behaviors & Weight?

What is the possible ‘food-stress’ connection?http://www.physchologytoday.com/

• A possible atypical reaction to “chronic stress” and depression

• Increased production of cortisol which does not shut-down as in the

short-term flight or fight reaction

• Gives rise to search for extremely pleasurable foods (high energy

bundles of fat and sugar) which also become ‘comfort’

• This could be a mechanism to avoid the body reacting to chronic

stress/anxiety with increased demand on body fuel reserves (stress

can cause some people to sleep less, be anxious, and lose weight)

• Fat deposits particularly in abdominal area, feedback to the brain to

shut off stress response

• Body tells the brain “It’s OK, you can relax, you are fueled with high

energy food”.

Eat Health-fully and Mind-fully!

Dietary Guidelines for Americans: Eating for Good Health

• The Dietary Guidelines for Americans are the best science-

based advice on how to eat for health. The Guidelines

encourage all Americans to eat a healthy diet and be

physically active.

For more information, go to:

– www.DietaryGuidelines.gov

– www.ChooseMyPlate.gov

– www.Health.gov/paguidelines

– www.HealthFinder.gov

Dietary Guidelines Key Messages

• Build a healthy plate

• Cut back on foods high in solid fats,

added sugars, and salt

• Eat the right amount of calories for you

• Be physically active your way

This is an example of a healthy plate

This is NOT a healthy plate!

How do we navigate this?

Just say “no”

to that second

piece of pie!

Stress-Proof Your Eating-at Home

Plan your food purchases! Spend a few minutes each week

writing a list of things you will need. That way you will

always have the basics on hand.

Work from a short list of quick meal “favorites”. Keep those

ingredients stocked in your pantry and fridge.

Re-define “meals”! Dinner can be sandwiches and canned

soup, or “breakfast-for-dinner”, or a simple casserole with a

side of salad or raw vegetables;

As much as your budget can afford, take advantage of “pre-

prepared” foods, such as bagged & pre-washed salads, cut up

veggies at the salad bar, and pre-cooked foods such as

rotisserie chickens (without marinade, if possible).

Stress-Proof Your Eating-at Home

Keep tempting and less than healthy foods out of sight. Put the

healthier options at eye level and upfront in the fridge or pantry.

Stock ready supplies of grab and go snacks, like fresh fruit, fruit/nut

mixes, cut up veggies, and yogurt cups. Make these foods your first

line of defense!

If you are craving carbs, choose complex and whole grain choices

like oatmeal, popcorn, whole grain breads, cereal mixes and

crackers, hummus, fruit, and low-fat dairy foods. Try combining

different food groups for the best satisfaction.

Practice “mindful eating” techniques: ask yourself if there is another

activity that can substitute for eating, such as exercise, if you are not

eating for hunger

Mindfulness-

The quality or state of being conscious

or aware of something…

A mental state achieved by focusing one's

awareness on the present moment,

while calmly acknowledging and accepting

one's feelings, thoughts, and bodily

sensations…

Tools for Reducing “Food Stress”

History and Evolution of Mindfulness

Based Eating

• Mindful meditation has been a feature of ancient cultures and

religions (i.e. Zen Buddhism)

• Mindfulness has been used as a practice for stress reduction

(Jon Kabat-Zinn’s MBSR, at University of Massachusetts

Medical School, 1980’s).

• Mindfulness as applied to eating behaviors and weight issues

was refined in 1990’s by Dr. Jean Kristeller, a psychologist at

Indiana State University

• NIH studies on binge eating disorders showed improvement

with mindfulness meditation practice

• Further research expanded to obesity/stress eating, diabetes

management, and restaurant eating.

Mindfulness can balance how,

what, and when we eat…

Cultivating “inner wisdom”-

Tuning into hunger and fullness

body sensations

Really tasting our food

Learning when we have had

enough to eat (satiety)

Choosing foods wisely through

“outer wisdom”

Focusing on becoming “well-

nourished” physically and

emotionally

Hunger Awareness Practice

I am focusing on

my breath…

Mini-Mindful Meditation Practice

Other Stress Management Tips

Get enough sleep (7 to 9 hours) so you have the energy to cope

with stressful situations.

Get adequate physical activity each day. Walking is a simple,

readily available form of PA, but all forms count and can help

reduce stress. Do what you enjoy too!

Write down your feelings. This can help you better understand

what is causing your stress and how you react to it. Consider

journaling what you eat and when you are being physically

active. It will help motivate you to continue.

Nurture close relationships. Communicate with friends and

family often. Let them know how you are feeling.

Focus on celebrating and connecting with the people you care

about! Keep food in balance with other things that are

important to you!

Other Stress Management Tips

Learn to say "no." This can be hard for many people, but

saying no to one extra holiday task or commitment can give

you breathing room for other things in life.

Learn to let go. Remember, the sky won't fall if you wait another

day to do laundry, clean the bathrooms, or write that thank-you

note.

Try new ways to relax. Some studies have found that yoga,

meditation, and relaxation exercises may help reduce stress in

people. Yoga will also help build strength and flexibility.

Get help if you need it. If you can't seem to get relief from

stress and nothing seems to help, talk with a healthcare

professional or counselor.

Closing-5 Minute Body Scan

Resources

USDA MyPlate: http://www.choosemyplate.gov/

The Physical Activity Guidelines for Americans: http://www.health.gov/paguidelines/guidelines/default.aspx#toc

American Psychological Association-http://www.apa.org/topics/stress/index.aspx

The Center for Mindful Eating: https://thecenterformindfuleating.org/

•

Contact InfoAlexandra Grenci, MS, RD, LDN, CDE

Rutgers Cooperative Extension of Hunterdon County

Dept. of Family & Community Health Sciences

314 State Route 12, Building #2,

Flemington, NJ 08822

908-788-1342

grenci@njaes.rutgers.edu

http://www.co.hunterdon.nj.us/rutgers/fcs.htm

RCE of Hunterdon County