Eating Through StressStaying healthy when times get tough

Jean Rodvold, UMD Food Coach

Goal Provide you with the knowledge,

resources & tools to balance healthy eating during stressful times.

The Finals Survival Guide5 Simple Steps to a Healthy & Productive Finals Week

5 Components

Caffeine

Sleep

Breaks & Physical Activity

Location

Preparation

Caffeine Stimulates the central nervous system…

Alleviating fatigue Increasing wakefulness Improving concentration & focus

Perfect for studying… but the trick is to learn when enough is enough

Limit your Buzz Excess caffeine (>500mg) can cause:

Insomnia Nervousness Restlessness Irritability Stomach upset Fast heartbeat Muscle tremors

Moderate doses are not harmful (2-4 cups)

8oz generic brewed coffee = 95-

200mg (depends on brand)

16oz Starbucks coffee = 330mg

16oz Latte = 150mg

8oz black tea = 14-61mg

8oz green tea = 24-40mg

12oz Diet Coke = 38-47mg

12oz Coke = 30-35mg

12oz Mountain Dew = 46-55mg

1 bottle 5 hour energy = 207mg

16oz can AMP = 142mg

16oz can Monster = 160mg

16oz can Red Bull = 156mg

16oz can Rockstar = 156mg

Popular Beverages

Keep an eye on your caffeine intake, try to limit yourself to

200-300mg per day.or

2-4 cups (16-32oz) brewed coffee per day

“Energy Drinks” Caffeine Sugar Added

Vitamins/minerals Herbal

supplements

Monster Taurine Panax Ginseng root

extract L-carnitine Niacinamide Guarana seed

http://boston.cbslocal.com/2012/11/15/fda-investigates-deaths-possibly-linked-to-5-hour-energy/

Get Some Sleep! Reduced Sleep may

Promote increased food intake Reduce energy expenditure Disrupt appetite hormones Cause body to favor more fat storage

Sleep reduces Stress!

What’s the recommendation? 7 to 9 hours of sleep per night

Take a Break! Build in some time for yourself

Go for a walk & get some fresh air Go to the gym Do yoga or meditate Grab lunch with a friend Do resistance exercises in your room

Physical activity can be the perfect break from studying! Reduces stress & improves mood Helps you sleep better Helps keep your thinking, learning, & judgment skills sharp

Anywhere Exercises Cardio

Running stairs Jogging in

place/high knees Jumping Jacks Kickboxing

Flexibility Stretching

Prop your foot up for deeper stretch

Strength Triceps chair dips Isometric Bicep

hold Pushups Plank Back extensions Crunch w/ twist Hip flexor Squats

Location, Location, Location Get out of your house, apartment or dorm

room Bring along a healthy snack Only bring enough money for something

small

Great places to study Library Coffee Shops Kirby Lounge

Like a Boy Scout, Be Prepared! Shop Early Make a List Prep Foods

“5-DAY MENU”

Be aware of your less healthy habits Make a study schedule

Get the most out of the DC Fill up on the good stuff

Salads Fresh Fruits Whole grains Lean Meats

Take fresh fruit to go!!!! Save for snacks

Re-think your drink Skip the sugary soda, cappuccinos & juices Drink Skim milk, water, hot tea

Ring in the Holidays the Healthy Way10 Tips to indulge intelligently this season

Rethink Your Expectations If your long range goal is to lose weight,

consider weight maintenance over the holidays.

For success Regular exercise patterns Balanced diet most days

Stay Active! Make an effort to move everyday Plan time for exercise Start a new family tradition

Go to a parade Have a snowball fight Go cross country skiing or snowshoeing Go for a snowy walk

Take Stock Survey the entire table before digging in

Decide which foods are worth eating and which you can ignore

Why waste calories on food that does not bring you pleasure?

Portion size You can still enjoy all your holiday

favorites, but remember to: Take a small portion Eat slowly Savor the flavor of the season

Avoid going for seconds

Eat Your Calories Instead of drinking them Holiday beverages can be loaded with

calories, fat, and sugar Opt for water or sugar free beverages

Sip a large glass of water between every alcoholic drink, non alcoholic punch, or eggnog.

Splurge on Something Meaningful Choose to eat your favorite holiday treat

or side dish

Ignore the foods you enjoy least

What food do you look forward to most over the holidays?

Don’t be a part of the “Clean Plate Club” Don’t feel like you have to clean your

plate Leave a few bites of everything Eat until you are satisfied, but not overly

full

Satiety Scale1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

Don’t Skip Meals Skipping meals in order to “save up” for

a big holiday dinner may actually cause you to overeat, instead: Eat smaller meals

Make them healthier

Include vegetables, fruits, and whole grains

Be Courteous When hosting include lower-calorie

foods Fruits Vegetables Lean meats

When you are a guest Bring along a lower calorie dish to share

Enjoy Company Don’t hang out near the food

Focus on spending time with the people you care about

Resourceshttp://www.mayoclinic.com/health/caffeine/AN01211http://www.mayoclinic.com/health/sleep-and-weight-loss/MY02275http://www.cdc.gov/physicalactivity/everyone/health/index.htmlhttp://www.nutrition411.com http://www.sparkpeople.com/resource/fitness_articles.asp?id=629