stress & nutrition - colorado state universityhrs.colostate.edu/benefits/2019...
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STRESS & NUTRITION
S H E L BY C OX , M S , R D N , C S O W M
M A R C H 1 2 T H, 2 0 1 9
K E N D A L L R E A G A N N U T R I T I O N C E N T E R
C O L L E G E O F H E A LT H A N D H U M A N S C I E N C E S
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Kendall Reagan Nutrition CenterRegistered Dietitian Nutritionists
Individual nutrition appointments
Resting metabolic rate testing
Body composition
Cooking classes
Group diabetes programswww.nutritioncenter.colostate.edu
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Objectives •Understand the relationship between diet and stress
•Identify ways to improve your diet to manage stress
•Understand stress eating and how to cope
•Appreciate the value of mindful eating
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What is stress? •Physical, mental or emotional strain
•Perceived threat
•Stress = what you feel
•Stressor = something that causes you to feel stress
•Bad stress vs. good stress
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Stress is a survival response
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Stress negatively affects health Indigestion
Headaches
Sleep deprivation
Immunity
Cardiovascular disease
Diabetes
Depression and anxiety
IBS
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Stress affects weightTime/motivation to exercise
Time/motivation to cook
Stress eating
Cortisol◦ Rise in blood sugar◦ Rise in insulin◦ Visceral fat ◦ Cravings
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What you eat affects your stress.Your stress affects what you eat.
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Food is fuel
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Nutrition tips to fight stressTip #1 Eat regularly throughout the day
Your body needs energy all day
Your brain needs constant fuel
Eat when you are hungry◦ Hunger difficulty thinking clearly and rationally
Always start with breakfast
Include protein at each meal and snack
Stock up on healthful snacks
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Nutrition tips to fight stress Tip #2: Eat more stress-busting foods
FishTeaNutsCitrusDark greensAvocadosNonfat milk and other dairyComplex carbohydratesBerries
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Nutrition tips to fight stress Tip #3: Limit eating/drinking things that could increase stress
Caffeine
Alcohol
Processed foods
Sugary foods
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Nutrition tips to fight stress
STRESSFUL
Is this food bad?
I need to change everything
Restriction and deprivation
Am I eating a perfect diet?
NON-STRESSFUL
Food does not make you bad
Small changes are less stressful
All foods fit
Focus on what you did well
Tip #4 Don’t stress about eating!
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Nutrition tips to fight stressTip #5: Don’t stress about eating….Plan ahead!
1. Think about what you want to eat next week
2. Consider your schedule and time
3. Make a menu of meals and snacks
4. Make a shopping list from the menu
5. Cross off the items you already have
6. Batch cook large meals to make leftovers
7. Prepare grab-n-go meals/snacks for busy days
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What you eat affects your stress.Your stress affects what you eat.
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Stress affects what you eat Am I a stress-eater?
Do you eat when you feel stressed?
Do you eat for reasons other than physical hunger?
Do certain foods trigger you to eat more?
Do you crave foods high in fat/sugar or both?
Do you overeat when you feel stressed?
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Stress eating can be harmful◦ Caffeine ◦ cortisol, insomnia, dehydration
◦ Alcohol ◦ depressant, dehydrating
◦ Cravings ◦ highs and lows in mood, blood sugar
◦ Overeating ◦ numbing then regret
Do these solve stress?
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How to control stress eating?Tip #6: Eat mindfully
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Understanding mindless eatingWhere do you eat your meals?
How do you eat your meals?
Do you taste your food?
Do you eat to an uncomfortable level of fullness?
Do you realize you’re eating?
Do you habitually pair eating with other activities?
Do you pay attention to how food makes you feel?
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Mindful Eating—Am I hungry? What you eat is important, but so is why and how you eat
Step #1: Am I hungry?
Physical hunger vs. “other hunger”
If physically hungry, eat!
If hungry for something else, find something to solve that hunger
If you are not hungry when you start eating, how do you know when to stop?
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Mindful eating tips Optimize the environment, sit down to eat
Honor the mealtime experience, find gratitude
Be present, reduce distractions
Use all of your senses to experience the food
Slow down: Put silverware down or pause between bites
Stop when you are satisfied, not full
Be aware of how food makes you feel
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In summary…What can I do!? First step, become aware of stress and stress triggers
Attempt to mitigate stress triggers
Find healthy ways to manage stress◦ Meditation, adequate sleep, exercise, counselor, vacation, social activities,
deep breathing, work less, set boundaries
Use nutrition to nourish your body so you have energy to handle stressful situations.
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Stress & Eating ActivityWhat makes you feel stressed?
Do you eat when you are feeling stressed?
List experiences you’ve had with stress eating.
What are trigger situations that cause you to eat when you’re not physically hungry?
How did you feel afterwards?
Does stress-eating solve your stress? Why/why not?
What can you do to deal with stress instead of using food?
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Thank you!
Visit: nutritioncenter.colostate.edu or Call: 970-495-5916