Published on November 23, 2007
Work/Life Balance: Fitting Healthy Habits into Your Reality: Work/Life Balance: Fitting Healthy Habits into Your Reality Nancy Rogers, MS, RD Worksite Wellness Program UA Life & Work Connections Desirable Healthy Habits: Desirable Healthy Habits Food Issues Physical activity Smoking Alcohol intake Stress Sleep Food Issueswww.mypyramid.gov: Food Issues www.mypyramid.gov Meet the nutrient requirements for health Learn how to balance calories eaten to achieve and maintain a healthy weight Find the time to prepare healthy meals at home that include the family Learn to deal with emotional eating Teaching the taste buds to like “healthier foods” Physical Activity Issueshttp://www.fitness.gov/resources_factsheet.htm: Physical Activity Issues http://www.fitness.gov/resources_factsheet.htm Find the time to follow the Surgeon General’s guidelines: 30 minutes of moderate physical activity on most days 60 minutes to prevent weight gain in middle age Around 90 minutes to keep off excess weight Integrate the 3 areas of exercise Aerobic Strength / Resistance Flexibility Alcoholwww.healthierus.gov: Alcohol www.healthierus.gov If you drink, use alcohol in moderation Men: 2 drinks per day Women: 1 drink per day One drink = 4 oz of wine, 12 oz of beer, or 1 ½ oz of distilled spirits Smoking / Tobacco Use: Smoking / Tobacco Use Find a way to STOP – Today! Arizona Smoker’s Helpline 1-800-55-66-222 www.ashline.org Stress / Sleep: Stress / Sleep Ideal is to cope with life’s difficulties without losing sense of inner peace – develop resiliency Juggle all of life’s demands without panic And then sleep at night And wake up rested and enthusiastic for the next day Barriers to Achieving Healthy Habits: Barriers to Achieving Healthy Habits Talk among yourselves on why these areas are so hard to practice consistently: Daily good nutrition Daily physical activity Stopping tobacco use Obtaining restful sleep Managing stress Barriers to Healthy Lifestyles: Barriers to Healthy Lifestyles Time Food preferences Unresolved stress Self care is hard to do Resistance to change Lack of energy Take time to nurture yourself: Take time to nurture yourself * Caring for your needs is not the same as selfishness. * Your ability to stay healthy means you have the energy to give to your family and friends. Exercise Eating right Sleep Relaxation Hope deferred makes the heart sick,but a longing fulfilled is a tree of life. Proverbs 13:12 Barrier: Stress: Barrier: Stress Stress is a part of life: Work Home Children / aging parents / spouse Finances Car repairs Illness Slide13: Everyday Stresses Response to Stress - Resiliency: Response to Stress - Resiliency To be under pressure is inescapable. Pressure takes place through all the world: war, siege, the worries of state. We all know men who grumble under these pressures and complain. They are cowards. They lack splendor. But there is another sort of man who is under the same pressure, but does not complain. For it is the friction which polishes him. It is pressure which refines and makes him noble. - St. Augustine, 354-430 AD Coping with Unresolved Stress: Coping with Unresolved Stress Recognize acute or minor stress versus chronic stress Minor stresses of everyday life: Learn ways to take small “vacations”; 30 second breaks in the day to look at the color of the sky Watch a bug Smell the fragrance of a flower Notice the colors / sounds around you Practice present consciousness Stretch those tense muscles! Dealing with Stress: Dealing with Stress Learn to recognize serious or long term chronic stress Take action when stress becomes too high Responses to Life’s Stressors: Responses to Life’s Stressors A heart at peace gives life to the body, but envy rots the bones. Proverbs 14:30 A cheerful heart does good like a medicine, but a wounded spirit dries up the bones. Proverbs 15:30 A man’s spirit sustains him in sickness, but a crushed sprit who can bear? Proverbs 17:14 Better a dry crust with peace and quiet than a house full of feasting with strife. Proverbs 17:1 Pleasant words are a honeycomb, sweet to the soul and healing to the bones. Proverbs 16:24 Stress Relievers: Stress Relievers Tamara Bills, BeautiControl Independent Consultant Relax and enjoy – but take turns! Barrier: GettingEnough Sleep: Barrier: Getting Enough Sleep Sleep is not an option! Purpose of sleep is still not clearly understood Sleeping disorders do exist, and there are ways to help – 520-626-0535 Dr. James Goodwin, PhD, Scientific Investigator at AZ Respiratory Center and Sleep Lab, 4/06 Sleep Needs, average (Dr. Goodwin, 4/06): Sleep Needs, average (Dr. Goodwin, 4/06) Infants begin to sleep through the night, 9 mo Toddlers: 12-14 hours sleep with naps Preschoolers: 11-12 hours 6-12 yr olds: 9-11 hours Adolescents: 9-9 ¼ hours (average is 7 ¼ hours) Adults: 8.3 hours Elderly: 8.3 hours, often with naps Develop Consistent Sleep Hygiene(Dr. Goodwin, 4/06): Develop Consistent Sleep Hygiene (Dr. Goodwin, 4/06) Set a pattern of when to go to bed and when to get up, same on weekends as week days; Form a relaxing pre-sleep ritual; Avoid stimulants 4-6 hours prior to bedtime (no alcohol <2 hrs, no nicotine<1 hr, no caffeine 4hrs) Set aside a “worry time” – write things down Keep room cool, dark, and quiet Bed is for sex and sleep only If can’t sleep in 20 minutes, leave bedroom, do a non-stimulating activity, then return when sleepy. Time Solutions: Prioritize: Time Solutions: Prioritize Take one area of health to work on at a time Nutrition Physical activity Stress Sleep relationships Little drops of water wear down big stones. Russian Proverb Barriers: Good Nutrition: Barriers: Good Nutrition Problem: no time for family meals Solution: See it as a priority, at least 4 times a week, have dinner together Have children help in planning / preparation / shopping Plan ahead Shopping list for the week Determine main entrees to prepare Barriers: Good Nutrition: Barriers: Good Nutrition Sack lunches for the family Healthy breakfast choices Plan ahead; have ingredients on hand. Barriers: Good Nutrition: Barriers: Good Nutrition Solution: * Find healthy fast food / deli choices * Find healthy partially prepared entrees * Try using a crock pot * Make a double batch and freeze * Use frozen and canned fruits / vegetables * Cook some things the night before. Problem: Desire healthy eating but no time to make meals from scratch Healthy Food Choices Don’t Warrant this Reaction!: Healthy Food Choices Don’t Warrant this Reaction! Barrier: Resistance to Change : Barrier: Resistance to Change How do you overcome resistance to change? Try to find out why the resistance is there: Afraid of failure Discouraged Overwhelmed Seems too hard Not enough practical information? Motivational Barriers: Motivational Barriers Review basic concepts of motivational interviewing (Dr. Robert Rhodes, PhD, 2006) D Desire to change A Ability to change N Need to change C Commitment to change R Reason to change S Steps towards making the change Barrier: Need to Achieve a Healthy Weight: Barrier: Need to Achieve a Healthy Weight Desire it, able to do it, need to change to prevent Diabetes, heart disease; committed to change, but resist changing habits: Too much effort, no energy; Feelings of fear of failure Like the taste of sweets/fat/salty high calorie foods and afraid to give them up. The Fear: I can’t lose weight, so why try?The Good News: Weight Loss is Possible!: The Fear: I can’t lose weight, so why try? The Good News: Weight Loss is Possible! The perception that weight loss is rarely successful is a misconception. For those who have tried to lose weight, almost 50% have maintained weight loss successfully for at least one year NHLBI defines successful weight loss as intentional reduction of 10% from baseline, maintained for 1 year. J Am Dietetic Assoc 5/05 Dr. Blackburn, Harvard Medical School Solutions: Successful Weight Management: Solutions: Successful Weight Management You have to believe that the behavior changes necessary will result in wt loss You have to see that the benefits of losing weight outweigh the hardships You have to see that you can overcome the barriers and be successful! IT STARTS IN YOUR MIND! Weight Loss will Result When: Energy intake is less than energy output: Weight Loss will Result When: Energy intake is less than energy output Barrier: How many calories do I need each day to lose weight?: Barrier: How many calories do I need each day to lose weight? Determine basic calorie needs: BMI desirable weight X 10 women, X 11 men Determine calories needed for physical activity Very light 0.2, light 0.3, moderate 0.4, heavy 0.5 Determine calories needed for digestion Add BMR + activity calories then X 0.1 Total up calorie needs Subtract 500 to lose 1 lb a week Healthy Weight Loss for Matt: Healthy Weight Loss for Matt Matt is 200lbs, desirable weight 150lbs (BMI) 150 X 11 = 1650 BMR Exercise is light: 1500 X 0.3 = 495 495 + 1650 = 2145 calories Digestion= X10% = 215+2145= 2360 to maintain weight To lose 1 lb a week, 2360 – 500 = 1860 calories/day % body fat is too high – needs more exercise! He can eat more if he exercises more! Matt’s Weight Loss Plan, www.mypyramid.gov: Matt’s Weight Loss Plan, www.mypyramid.gov 1860 calories a day: Fruits: 1 ½ cups Vegetables: 2 ½ cups Grains: 6 oz equivalents Meats and Beans: 5 oz equivalents Milk/Calcium source: 3 cups Oils: 5 teaspoons Discretionary Calories: 200 Mod. Physical Activity: *Fast walking to and from parking lot: 20 min With dog: 30 min Stairs: 10 min *Weights: upper/lower body Mon/Wed/Fri for 30 min. all major muscle groups. *Stretching/curl-ups /push-ups: each morning 10 min Overcome Motivational Barriers to Healthy Weight Loss: Set up Your Strategy: Overcome Motivational Barriers to Healthy Weight Loss: Set up Your Strategy * Limit calories to gradually lose weight, and still obtain all the nutrients you need for health. * Include daily physical activity. * Control portion sizes Series of slides from Dr. Jacqueline Mauer, PhD, NSC department. Slide37: Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative Then Now: Then Now + 210 calories Slide40: + 500 calories 820 calories 320 calories TURKEY SANDWICH 20 Years Ago Today Slide41: 610 Calories 6.9 ounces + 400 Calories FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces Slide42: + 525 calories 1,025 calories 2 cups of pasta with sauce and 3 large meatballs 20 Years Ago Today 500 calories 1 cup spaghetti with sauce and 3 small meatballs SPAGHETTI AND MEATBALLS Then Now: Then Now + 160 calories Then Now: Then Now 20-64 ounces 280 – 900+ calories + 800 calories Portion Controlled : Portion Controlled Portion Distortion + 940 calories Portion Controlled : Portion Controlled Portion Distortion + 270 calories Portion Controlled : Portion Controlled Portion Distortion + 510 calories Visualize Your Serving Size: Visualize Your Serving Size About 1 cup: Fist, tennis ball Food: Green salad, frozen yogurt, medium piece of fruit, baked potato About ½ cup, 1 handful Food: Cut fruit, cooked vegetables, pasta, rice, pretzels, snack foods About ¼ cup Food: dried fruit, nuts Visualize Your Serving Size: Visualize Your Serving Size About 3 ounces Food: Meat, Poultry About 1 teaspoon Food: margarine, spreads About 3 ounces Food: cooked fish About 1 teaspoon Food: mayonnaise, oils, dips Visualize Your Serving Size: Visualize Your Serving Size Grains, in oz Equivalents: 1 oz grains = 1 slice bread 1 cup dry unsweetened cereal ½ cup cooked rice, pasta, cereal, corn, potatoes 2 corn tortillas 1 6” diameter flour tortilla Slide51: PORTION DISTORTION Weight management Review: Weight management Review Know what your desired / practical weight is Know how many calories you need daily to meet nutritional needs and yet lose 1-2 lbs/week Learn portion sizes Practice eating when you are hungry, stopping when you’re full Add physical activity to your every day routine. Barrier: No time for Physical activity: Barrier: No time for Physical activity Practical solutions: Just do it! STRENGTH: Take 15 minutes at work for resistance exercise with elastic bands; do 20 curl ups in bed before you get up; do 20 wall push ups at work. AEROBIC: Take six 10 minute slots throughout the day to walk, dance, skip rope, climb stairs. FLEXIBILITY: bend to touch toes; stretch arms over your head; rotate neck; shrug shoulders. Time Barriers: Good Nutrition: Time Barriers: Good Nutrition Problem: no time for family meals Solution: See it as a priority, at least 4 times a week, have dinner together Have children help in planning / preparation / shopping Plan ahead Shopping list for the week Determine main entrees to prepare Barrier: Food Preferences You only like foods rich in fat / salt / sugar: Barrier: Food Preferences You only like foods rich in fat / salt / sugar Solutions: Explore ACTT of healthy foods: Aroma, color, taste, texture Graham Kerr: Charting a Course to Wellness, 2004 Barrier: Food Preferences: Barrier: Food Preferences Buy a new fruit or vegetable each week and try it Barrier: Food Preferences: Barrier: Food Preferences Explore ways to savor smaller portions Mireille Guiliano: Why French Women Don’t Get Fat Barrier: Food Preferences: Barrier: Food Preferences Relationship between food intake, lifestyle choices, and chronic disease Take a basic nutrition course Talk to a Registered Dietitian Check out some websites: www.healthierus.gov www.mypyramid.gov Barrier: Emotional Eating: Barrier: Emotional Eating Make eating a singular event Eat in one room only Enjoy each bite, chew slowly Watch portion sizes, use small plates Journal your eating habits to determine: Hunger scale – practice eating when hungry, stopping when full Timing of meals and snacks Mood when eating – try substituting other activities Record the amount of “comfort” foods Time Solutions: Prioritize: Time Solutions: Prioritize Take one area of health to work on at a time Nutrition Physical activity Stress Sleep relationships Little drops of water wear down big stones. Russian Proverb Which one will you work on? Additional Resources: Additional Resources Thin for Life (2003) and Eating Thin for Life (1997) by Anne Fletcher, MS, RD Cooking Healthy Across America by the American Dietetic Association, 2005. ACSM’s Guidelines for Exercise Testing and Prescription, American College of Sports Medicine, 2006. How to Get your Kids to Eat…But Not Too Much by Ellyn Satter, RD, ACSW. Questions?: Questions?