STRESS, EATING AND EXERCISE… A GUIDE TO REDUCE STRESS

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 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.


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.



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.



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.


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.



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.


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.


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.


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.


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.


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.

RECIPE MODIFICATION SLIDES

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.


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.


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.


Blood Fats


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.


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


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


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!


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


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

EXERCISE SLIDES

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

EXERCISE SLIDES

EXERCISE SLIDES

DESIGNING YOUR OWN EXERCISE PROGRAM

Medical clearance

Fitness assessment

Setting goals

Choosing activities for a balanced program

EXERCISE SLIDES

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

EXERCISE SLIDES

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

EXERCISE SLIDES

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STRESS, EATING AND EXERCISE… A GUIDE TO REDUCE STRESS