stress, eating and exercise… a guide to reduce stress
TRANSCRIPT
STRESS, E
ATIN
G AND
EXERCISE…
A GUID
E TO R
EDUCE
STRESS
UNHEALTHY WAYS OF COPING WITH STRESS
STRESS MANAGEMENT SLIDES
HEALTHY AND FUN WAYS TO DEAL WITH STRESS
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #1: AVOID UNNECESSARY STRESS
Learn how to say “no” Know your limits and stick to themRefuse to accept added responsibilities when you are close to reaching them.
Do not take on more than you can handle.
Avoid people who stress you out If someone is consistently causing stress in your life and you can not turn the relationship around, limit the amount of time you spend with that person.
Take control of your environment Find out ways to avoid a place that causes you stress If traffic makes you tense, take a longer but less-traveled route.
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STRESS MANAGEMENT STRATEGY #1:
AVOID UNNECESSARY STRESS (CONT’D)
Avoid hot-button topics If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when the topic of discussion.
Limit your to-do list Analyze your schedule, responsibilities, and daily tasks.
If you have too much on your plate, distinguish between the “shoulds” and the “musts.”
Drop tasks that are not truly necessary to the bottom of the list or eliminate them entirely.
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STRESS MANAGEMENT STRATEGY #2:
ALTER THE SITUATION Figure out what you can do to change things so
the problem does not present itself in the future.
Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way.
If you do not voice your feelings, resentment will build and the situation will likely remain the same.
Be willing to make compromises. When you ask someone to change their behavior, be willing to do the same.
If you both are willing to bend at least a little, you will have a good chance of finding a happy middle ground.
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STRESS MANAGEMENT STRATEGY #2:
ALTER THE SITUATION (CONT’D)Be more assertive. Do not take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them.
Manage your time better. Poor time management can cause a lot of stress. When you are stretched too thin and running behind, it is hard to stay calm and focused.
But if you plan ahead and make sure you do not overextend yourself, you can alter the amount of stress you are under.
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STRESS MANAGEMENT STRATEGY #3: ADAPT TO THE STRESSOR
Reframe from problems. Try to view stressful situations from a more positive perspective.
Example:Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation. Examples:
Ask yourself how important it will be in the long run.
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STRESS MANAGEMENT STRATEGY #3:
ADAPT TO THE STRESSORAdjust your standards. Perfectionism is a major source of avoidable stress. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
Focus on the positive.When stress is getting you down, take a moment to reflect on all the things you appreciate in your life,
Including your own positive qualities and gifts.
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STRESS MANAGEMENT STRATEGY #4: ACCEPT THE THINGS YOU CAN’T
CHANGEDon’t try to control the uncontrollable. Many things in life are beyond our control (particularly the behavior of other people)
Rather than stressing out over them, focus on the things you can control
Look at the bright side. “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth.
If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
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STRESS MANAGEMENT STRATEGY #4: ACCEPT THE THINGS YOU
CAN’T CHANGE (CONT’D)Share your feelings. Talk to a trusted friend or make an appointment with a therapist
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes.
Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
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HEALTHY LIFESTYLEThe following can help you increase your
resistance against stress: Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress.
Make time for at least 30 minutes of exercise, three times per week.
Eat a healthy diet. Start your day right with breakfast to keep your energy up
Clear your mind with balanced, nutritious meals throughout the day.
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HEALTHY LIFESTYLE (CONT’D)Get enough sleep. Adequate sleep (7-8 hours per night) fuels your mind, as well as your body.
Feeling tired will increase your stress because it may cause you to think irrationally.
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy.
By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet you will feel more relaxed and have a better nights rest.
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FACT IS: WE ALL NEED FATS.
• Fats help nutrient absorption, nerve transmission, maintaining cell membrane integrity
• However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer.
• Some fats promote our health positively while others increase our risks of heart disease.
• The key is to replace bad fats with good fats in our diet.
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THE GOOD FATSMonounsaturated fats
-Lower total cholesterol and LDL cholesterol (the bad cholesterol)
-Increase HDL cholesterol (the good cholesterol).
-Examples are Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil
Polyunsaturated fats
Lower total cholesterol and LDL cholesterol
Examples are: Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower. Omega 3 fatty acids belong to this group.
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THE BAD FATS
Saturated fats
-Raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
-Mainly found in animal products such as meat, dairy, eggs and seafood.
-Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
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THE BAD FATS
Trans fats • Invented as scientists began to "hydrogenate"
liquid oils so that they can withstand better in food production process and provide a better shelf life.
• As a result of hydrogenation, trans fatty acids are formed.
• Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.
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Blood Fats
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REASONS FOR MAKING RECIPE SUBSTITUTIONS:
• Trims fat and cholesterol• Cuts down the amount of calories• Substitutions may have better health
benefits (e.g. olive oil vs. butter)• Not only are the ingredients healthier but
may add a different and richer flavor.• Keep in mind that adding different foods
(e.g. Fruits and vegetables) to your dishes will also add more nutrients, leaving you more healthy and satisfied.
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INGREDIENT SUBSTITUTIONS (REFER TO HANDOUTS FOR MORE WAYS TO TRIM THE FAT, CHOLESTEROL AND CALORIES)
If your recipe uses: Substitute this:
Whole milk skim or 1% milk
Cream Evaporated skim milk
Whipped cream Low fat of fat free whipped topping
Sour cream Fat free sour cream, low fat yogurt
mayonnaise Low fat or fat free mayo, olive oil based mayo, plain yogurt, or use a different condiment (e.g. hummus)
Cream Cheese Try the fat free versions, unless you are baking
Ricotta cheese 1% cottage cheese or part skim riccotta RECIPE MODIFICATION SLIDES
INGREDIENT SUBSTITUTIONS CONTINUED…
If your recipe uses: Substitute this:
Whole milk cheese Part skim mozzarella or low fat/ reduced fat cheese
Butter, lard, shortening Canola or olive oil, or applesauce in baking cakelike items
Oil in baking Equal amount of apple sauce or apple butter, or double the amount of plain yogurt
1 whole egg 2 egg whites or equivalent egg substitute
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MACARONI AND CHEESERECIPE COURTESY OF PAULA DEAN
2 cups uncooked elbow macaroni (an 8-ounce box isn't quite 2 cups)
4 tablespoons (1/2 stuck) butter, cut into pieces
2 1/2 cups (about 10 ounces) grated sharp Cheddar cheese
3 eggs, beaten
1/2 cup sour cream
1 (10 3/4-ounce) can condensed Cheddar cheese soup
1/2 teaspoon salt
1 cup whole milk
1/2 teaspoon dry mustard
1/2 teaspoon black pepper
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SIDE DISH MAKEOVER: DELICIOUSLY HEALTHIER MAC AND CHEESE RECIPE
2 cups of Whole wheat Elbow Pasta (dry)1 ½ cups skim milk2 tbsp half and half
¼ cup part-skim ricotta6 oz-50% reduced fat sharp cheddar (grated)6 oz- 50% reduced fat pepper Jack (grated)
1 tbsp smart balance spread1 tsp cornstarch
Pinch of ground black pepper Pinch of salt
1 tbsp seasoned breadcrumbs 1 tbsp grated Pecorino Romano
2 cups baby spinachOlive oil cooking spray
Look through other recipes
and think about what ingredients
you can imagine will taste good!
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DESSERT: BANANA BREADCOURTESY OF ALLRECIPES.COM
2 cups all-purpose flour1 teaspoon baking soda
1/4 teaspoon salt1/2 cup butter
3/4 cup brown sugar2 eggs, beaten
2 1/3 cups mashed overripe bananas
Nutritional Information Amount Per Serving Calories: 229 | Total Fat: 8.8g |
Cholesterol: 56mgRECIPE MODIFICATION SLIDES
DESSERT MAKEOVER: BANANA BREAD RECIPE FROM COOKING LIGHT SEPT. 2003
Chocolate Marbled Banana BreadIngredients
1 cups all-purpose flour½ cup whole wheat flour
¼ cup wheat germ3/4 teaspoon baking soda
1/2 teaspoon salt1/2 cup sugar
1/4 cup canola oil1 1/2 cups mashed ripe banana (about 3 bananas)
1/2 cup egg substitute1/3 cup plain low-fat yogurt
1/2 cup semisweet chocolate chipsCanola/Vegetable oil Cooking spray
Nutritional Information (serving size 1 slice, makes 16 servings)
Cals: 183 (23% from fat) Fat: 4.7g (sat 2.8g,mono 1.4g,poly 0.2g)
Cholesterol: 8mg
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IT’S NOT SO BAD ONCE YOU GET THE HANG OF IT !
Physical activity = any body movement carried out by the skeletal muscles and requiring energy
Exercise = planned, structured, repetitive movement of the body designed to improve or maintain physical fitness
Physical fitness = a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort
EXERCISE SLIDES
PLACING INCREASING AMOUNTS OF STRESS ON THE BODY CAUSES ADAPTATIONS THAT IMPROVE FITNESS…
FITT principle for overload: Frequency—How oftenIntensity—How hard
Time—How long (duration)Type—Mode of activity
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12 WAYS TO CREATE AN ACTIVE LIFESTYLE
Forget the fads
Be Realistic
Make a commitment
Start Slow
Be consistent
Stick with it
Be flexible
Be creative
Make a list of options
Plan for activity
Forgive yourself
Congratulate yourself
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DESIGNING YOUR OWN EXERCISE PROGRAM
Medical clearance
Fitness assessment
Setting goals
Choosing activities for a balanced program
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BEING ACTIVE AT LUNCHTIME Why? Re-energize Wake up Stretch out Take a well-deserved break!
What? Aerobic activites Balance activites Fun Activities
How? Walk to and from lunch Walk (or run) errands Walk with friends or colleagues
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Wear a pedometer at work
Walk around the office
Walk around the building
Walk up and down the stairs
Walk around the block
Walk and talk
Lift weights while you talk
Take a weight break
Work your abs
Stretch your arms and legs
Stretch your stress away
Check your pedometer
12 EASY WAYS TO ENJOY FITNESS AT WORK
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