Download - Bringing Balance Into Your Life
Bringing Balance Into Your Life
Robin Mallery, RN
Workshop Objectives Understand the components of optimal
lifestyle management - food, fitness, fun
Verbalize the process of behavior change to support optimal health - short term goals that lead to long term success
Demonstrate the ability to elicit the relaxation response - quieting the mind, positive affirmation, living in gratitude
Balance Looks Like… Relaxation
quiet time Nutrition
real food Fitness
a fun routine
FitnessWhy It Matters
Disease prevention increase of glucose and fat metabolism
decrease risk for diabetes and heart disease
Physical benefits increase in energy weight management increase in strength and flexibility
FitnessWhy It Matters
Emotional benefits endorphins
the “feel good” endogenous chemical
enhanced sense of well-being self esteem self gratitude
Fitness Considerations F
frequency I
intensity T
time T
type
Fitness Considerations Frequency
1 – 2 days/week to start work up to 4 – 6 days/week
Fitness Considerations Intensity
rate of perceived exertion (1 – 10) 1 : chair; 3 : moderate; 5 : hard; 10 : marathon
moderate effort initially influenced by current fitness level
work up to somewhat hard to hard effort talk test listen to your body!
Fitness Considerations Time
influenced by current fitness level
start with 10 minutes, gradually increase listen to your body!
Fitness Considerations Type
choose an enjoyable activity! variety
consider a “buddy”
Fitness Considerations Warm up
6 – 8 minutes to warm up heart rate slowly rises muscles uptake more oxygen
Cool down 6 – 8 minutes for cool down
heart rate slowly returns to pre-exercise rate
Fitness Considerations Target heart rate
range new to exercise: 20 – 40 beats above resting
somewhat fit: 30 – 50 beats above resting fit: 40 – 60 beats above resting
Karvonen formula 220 – age – RHR x 65%, x 85% + RHR 220 – 50 = 170 – 60 = 110 x 65% = 71; = 93 + 60 = 131 – 153 target heart range
Fitness Considerations Hydration Food Shoes The other exercises
strengthening flexibility
The Return to Real Food
what you eat REALLY matters
We have strayed off the path… Perils of processed food
obesity disease state
Food basics plant based eating consider cooking from scratch savor the flavor
In Case You Are Wondering…
Fats mono-unsaturated (EFA)
olive oil, nuts and seeds, avocado may decrease risk for vascular disease
polyunsaturated (EFA) omega-3
fish, soy, flax, dark greens omega-6
vegetable oils linked with increased inflammation
In Case You Are Wondering…
Fats trans-fats
partially hydrogenated & hydrogenated oils
labeling loophole toxic
saturated fats direct correlation with vascular disease
Cholesterol
Animal source only necessary for many metabolic
functions whatever we don’t burn, gets
stored as fat
More On The Essentials
Protein necessary for many metabolic
functions sources:
animal foods combination of beans and grains
More On The Essentials Carbohydrates
efficient fuel source minimize processed carbs
bakery items, cereal, crackers, Uncle Ben’s
high fructose corn syrup choose whole grains, beans, and
other complex carbs glycemic index numerous health benefits
Food How To’s: Plant Based Eating
Eat your veggies! Fruits Grains Beans and legumes
Food How To’s:Cooking from Scratch
Time management Make it a family affair Sensory pleasure $$
A Good Read:Understanding Food
Labels Read between the lines
trans-fats whole grains
Serving size Ingredient list
One More Thing…
Ag Industry Health considerations
self planetary
soy
Stress Physiology of stress
fight or flight response hormonal cascade
“Good” stress versus “Bad” stress
Stress Less, or... Wear and tear response
increase in blood clotting increase in insulin resistance increase in inflammation decrease in immunity brain becomes resistant to new
information
Mindfulness Turn off the cell phone! Take out the ear buds!
Practicing mindfulness develops new neural pathways in your brain first step towards learning to
relax
Relaxation Matters for Behavior Change
Harvard Mind-Body Medicine Science adults experience an average of 50
stress responses per day eliciting a relaxation response
allows for a counter-balance, diminishing the physical & emotional effects of the fight or flight response this becomes the optimal time for learning new information, leading to behavior change
Change Readiness Pre-contemplative
not able to make a commitment Contemplative
considering making a commitment
Action committing to a behavior
Maintenance 6 – 12 months of action phase maintaining healthy behavior
Behavior Change:Setting Realistic
Goals
Create your health vision anything is possible!
Daily and weekly goals will be built around your health vision goals must be realistic and
measureable Start with very small steps
Small Steps
A big goal is perceived as a threat stimulates fight or flight the brain is less receptive to
change Brain adapts to success
new pathways are created in the brain
you can teach an old dog a new trick!
Successful Behavior Change Potential sabotage
family and friends holidays emotions
Have a plan in place! separate food/shelves (cheerful) retorts! splurges and/or stepping
off the path
Behavior Change
Develop a tracking mechanism visually reinforcing your
progress Rewards
given for and by yourself! Journal
include successes and challenges
Communication Listen well
mindfulness Choose positive words
they are contagious! Offer praise - often It is ok to say NO
we want to be liked
Communication Self talk
50,000 times/day forgiveness gratitude
Practice!
Self Talk 50,000 times/day
only 20% has positive tone poke : stroke ratio
Listen for 5 days “cancel, cancel”
Negativity Path of least resistance
human tendency - unfortunately Surround yourself with positive people
Gratitude reminds you of the joy (s) in your
life 5 positive traits
It’s called the Rat Race
for a reason…
Hurry Up! not necessarily effective diminishes quality of
experience Sound bites