The Healthy Weigh:Nutrition, Exercise, and Mindfulness for a

Balanced LifeDana Lasek, Ph.D., HSPP

CRG

Poll Questions

• 1. I registered for this webinar to gain information about developing a more healthy lifestyle for…

– A. Myself

– B. A family member

– C. A friend

• 2. The areas which are the most problematic for me in terms of developing and maintaining a healthy lifestyle are…

– A. Nutrition

– B. Exercise

– C. Psychological factors

The Healthy Weigh

• Introduction

• Nutrition

• Exercise

• Psychological factors

• Mindfulness

Weight on the RiseCDC 1988-1994 2011-2014

HealthyWeight

41.6% 28.9%

OverWeight or Obese

56% 69.5%

Obese 22.9% 36.4%

CDC Statistics (2016)

• 36% of US adults obese

• Rates higher in women

• Rates higher among middle aged and older adults

• Rates continue to rise

• 2 in 3 adults are overweight or obese

Risks of Being Overweight or Obese

• Health Risks

– High BP

– Type 2 Diabetes

– Coronary heart disease

– Sleep apnea

– Mental illness: Depression, Anxiety

• Quality of Life

– Family/Social activities

– Energy

Weight Management• Healthy Eating

• Increase exercise

• Limit screen time

• Improve sleep

• Reduce stress

• Self monitor

Healthy Eating• The 4 Letter Word

• Limit unhealthy foods

• Portion size

• Basic food group facts

• Be realistic

The 4 Letter Word• DIET

• Fad diets: Low carbs, high protein, Atkins, Grapefruit, Apple Cider Vinegar…..

• Problems

• Lose weight-no long term plan

• Gain weight back, not sustainable

Limiting Unhealthy Foods

LIMIT

Refined grains

Refined sugar

Red meat

Sugary drinks

Portion Size

Vegetables

Whole Grains

Protein

Fruit

Dairy

Basic Food Group FactsCarbohydrates

• Carbohydrates 65% of your daily diet

• Vegetables

• Fruits

• Grains-Rice, Millet, Rye,

Oats, Whole Wheat

Fat• Fat 20% of your daily diet

• Saturated and Unsaturated

• Saturated-hard-meat and dairy

• Unsaturated-Olive oil, seeds, nuts, fish

• Avoid saturated and hydrogenated oils

Protein• Too much protein in our diets today

• Best sources

• Eggs, Fish, Lean Meats, Soybeans, Lentils, Quinoa

• Avoid too much animal protein or choose Organic

All That Said, Be Realistic• What will work for you

• One or two small changes

• Know your weaknesses

• Cheat day

• Even 5% loss in weight can reduce risk of disease

• Long term focus

Poll Questions

• In terms of Nutrition, my biggest challenge(s) in terms of reaching a healthy weight are…

– 1. I start a diet but I cannot stay on it

– 2. I start a diet but as soon as I “cheat” or gain back a pound or two, I get frustrated and stop trying

– 3. I am a picky eater and it is hard for me to eat a variety of healthy foods

– 4. My schedule is crazy and I eat a lot of fast food and refined foods

– 5. I have a hard time limiting my portions

Increase Exercise• What are you doing now?

• Start small

• Set a goal

• Find a friend or group

• Move more

• Exercise-best predictor of long term weight management

Poll Questions

• In terms of exercise, my greatest challenge(s) are…

• 1. I hate all forms of exercise

• 2. I don’t have money to join a gym or see a personal trainer

• 3. I get started and cannot stay motivated to continue

• 4. I work all the time and have no time to exercise

Limit Screen Time

How do you spend your time?

How many hours per day?

Issues with this?

What changes can you make?

Sleep Zzzzzzzzzzzzzzzzzzz• Studies show that people who sleep less hours per

night are often overweight

• Sleep deprivation

• Rise in cortisol

• Hormones that stimulate appetite increase

• More tired, crave high calorie food the next day

• Brain needs to go offline, through sleep, and reboot

Stress-Chicken or the Egg• Prolonged Stress

• Increase in Cortisol

• Hormone imbalance

• Metabolism slows

• High stress

• Crave high sugar high carbohydrate foods

• Increases stress within the body

• Cycle continues

Self Monitor

• Food Journal

• Weight Watchers App

• Exercise App

• Fit bit

Psychological Factors Affecting Weight

Psychological Factors Affecting Weight

• Emotional issues

• Childhood messages related to food

• Triggers

• Role of food

Emotional Issues• Emotions

• Understanding the emotions related to weight management is essential

(APA Poll, 2013)

• Address underlying emotional issues

• Emotional eating

Psychological Issues

• Unhealthy relationships

• Unresolved trauma

• Untreated mental illness

• Obesity increases the risk of developing depression and anxiety in women (Kasen et al., 2008)

• Depression was found to be predictive of developing obesity (Luppino et al., 2010)

Childhood messages related to food

• “Clean your plate, there are starving children in the world”

• “Don’t eat that donut, you don’t want to look like your Aunt Sue”

• Eat certain foods for comfort

• Ignore our internal signals about hunger

Food Triggers• Emotional

• Immediate

• Crave certain foods

• Unconscious

Role of Food

• Role of food• Soothe

• Distract• Entertain

• Punish• Reward

Mindfulness

“Mindfulness is …deliberately paying attention, being fully aware of what is happening both inside yourself, in your body, heart and mind and outside yourself, in the environment” (Bays, 2009)

Mindfulness• Balance of mind and body

• Paying attention in an intentional and non-judgmental way

• Notice distractions, gently bring your focus back to center

• Useful in all areas of life

Eating Mindfully• 1. Am I hungry?

• 2. Where do I feel hunger?

• 3. What do I really crave?

• 4. What am I tasting right now?

• 5. Am I still hungry?

Eating Mindfully:Guidelines

• 1. Slow down

• 2. The right amount

• 3. The energy equation

• 4. Mindful substitution

• 5. Out of sight out of mind

• 6. Loving kindness

Poll Questions

• After listening to this webinar, I think I can make one or two small change in the area(s) of….

• 1. Nutrition

• 2. Exercise

• 3. Limiting my screen time

• 4. Working on my sleep patterns

• 5. Addressing the psychological/emotional factors related to my weight

• 6. I can try mindfulness

Summary/Questions• Mind/body balance involves eating right, exercising

and taking care of one’s psychological needs

• Stress, lack of sleep, excess reliance on technology, untreated mental illness can impact this balance

• Mindfulness allows us to develop a healthy relationship with food

• Professional help is available

ResourcesBays, Jan Chozen. (2009). Mindful eating: A guide to rediscovering a healthy and joyful relationship with food. Boston: Shambhala Books.

Holford, P. (2004). The new optimum nutrition bible. Berkeley: The Crossing Press.

Kasen, S., Cohen, P., Chen, H., & Must, A. Obesity and psychopathology in women: a three decade prospective study. International Journal of Obesity 2008: 32: 558-566.

Luppino, F. S., deWit, L. M., Bouvy, P. F., Stijnen, T., Cuijpers, P, Penninx, B. W., & Zitman, F. G. Overweight, obesity, and depression: A systematic review and meta-analysis of longitudinal studies. Archives of General Psychiatry; 67(3): 220-229.

Ogden, C. L., Carroll, M. D., Fryar, C. D., & Flegal, K. M. (November, 2015). NCHS Data Brief.

ResourcesWebsite resources

American Psychological Association: Getting your weight under control.

CDC (2015). Normal weight, overweight, and obesity among adults aged 20 and over, by selected characteristics, United States, selected years 1988-1994 through 2011-2014.

www.apa.org/monitor/2013/04/emotions/aspx

www.apa.org/monitor/jan04/bringing.aspx

www.apa.org/monitor/julaug02/realistic.aspx