Bringing Balance Into Your Life

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An overview of the three components of optimal lifestyle management: relaxation, nutrition, and fitness.

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<ul><li>1. </li></ul> <p>2. Bringing BalanceInto Your Life Robin Mallery, RN 3. Workshop Objectives </p> <ul><li>Understand the components of optimal lifestyle management - food, fitness, fun </li></ul> <ul><li>Verbalize the process of behavior change to support optimal health - short term goals that lead to long term success </li></ul> <ul><li>Demonstrate the ability to elicit the relaxation response - quieting the mind, positive affirmation, living in gratitude </li></ul> <p>4. Balance Looks Like </p> <ul><li>Relaxation </li></ul> <ul><li><ul><li>quiet time </li></ul></li></ul> <ul><li>Nutrition </li></ul> <ul><li><ul><li>real food </li></ul></li></ul> <ul><li>Fitness </li></ul> <ul><li><ul><li>a fun routine </li></ul></li></ul> <p>5. Fitness Why It Matters </p> <ul><li>Disease prevention </li></ul> <ul><li><ul><li>increase of glucose and fat metabolism </li></ul></li></ul> <ul><li><ul><li><ul><li>decrease risk for diabetes and heart disease </li></ul></li></ul></li></ul> <ul><li>Physical benefits </li></ul> <ul><li><ul><li>increase in energy </li></ul></li></ul> <ul><li><ul><li>weight management </li></ul></li></ul> <ul><li><ul><li>increase in strength and flexibility </li></ul></li></ul> <p>6. Fitness Why It Matters </p> <ul><li>Emotional benefits </li></ul> <ul><li><ul><li>endorphins </li></ul></li></ul> <ul><li><ul><li><ul><li>the feel good endogenous chemical</li></ul></li></ul></li></ul> <ul><li><ul><li>enhanced sense of well-being </li></ul></li></ul> <ul><li><ul><li><ul><li>self esteem </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>self gratitude </li></ul></li></ul></li></ul> <p>7. 8. Fitness Considerations </p> <ul><li>F </li></ul> <ul><li><ul><li>frequency </li></ul></li></ul> <ul><li>I </li></ul> <ul><li><ul><li>intensity </li></ul></li></ul> <ul><li>T </li></ul> <ul><li><ul><li>time </li></ul></li></ul> <ul><li>T </li></ul> <ul><li><ul><li>type </li></ul></li></ul> <p>9. Fitness Considerations </p> <ul><li>Frequency </li></ul> <ul><li><ul><li>1 2 days/week to start </li></ul></li></ul> <ul><li><ul><li>work up to 4 6 days/week </li></ul></li></ul> <p>10. Fitness Considerations </p> <ul><li>Intensity </li></ul> <ul><li><ul><li>rate of perceived exertion (1 10) </li></ul></li></ul> <ul><li><ul><li><ul><li>1:chair; 3:moderate; 5: hard ; 10:marathon </li></ul></li></ul></li></ul> <ul><li><ul><li>moderate effort initially </li></ul></li></ul> <ul><li><ul><li><ul><li>influenced by current fitness level </li></ul></li></ul></li></ul> <ul><li><ul><li>work up to somewhat hard to hard effort </li></ul></li></ul> <ul><li><ul><li><ul><li>talk test </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>listen to your body! </li></ul></li></ul></li></ul> <p>11. Fitness Considerations </p> <ul><li>Time </li></ul> <ul><li><ul><li>influenced by current fitness level </li></ul></li></ul> <ul><li><ul><li>start with 10 minutes, gradually increase </li></ul></li></ul> <ul><li><ul><li><ul><li>listen to your body! </li></ul></li></ul></li></ul> <p>12. Fitness Considerations </p> <ul><li>Type </li></ul> <ul><li><ul><li>choose an enjoyable activity! </li></ul></li></ul> <ul><li><ul><li><ul><li>variety </li></ul></li></ul></li></ul> <ul><li><ul><li>consider a buddy </li></ul></li></ul> <p>13. Fitness Considerations </p> <ul><li>Warm up </li></ul> <ul><li><ul><li>6 8 minutes to warm up </li></ul></li></ul> <ul><li><ul><li><ul><li>heart rate slowly rises </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>muscles uptake more oxygen </li></ul></li></ul></li></ul> <ul><li>Cool down </li></ul> <ul><li><ul><li>6 8 minutes for cool down </li></ul></li></ul> <ul><li><ul><li><ul><li>heart rate slowly returns to pre-exercise rate </li></ul></li></ul></li></ul> <p>14. Fitness Considerations </p> <ul><li>Target heart rate </li></ul> <ul><li><ul><li>range </li></ul></li></ul> <ul><li><ul><li><ul><li>new to exercise: 20 40 beats above resting </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>somewhat fit: 30 50 beats above resting </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>fit: 40 60 beats above resting </li></ul></li></ul></li></ul> <ul><li><ul><li>Karvonen formula </li></ul></li></ul> <ul><li><ul><li><ul><li>220 age RHR x 65%, x 85% + RHR </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>220 50 = 170 60 = 110 x 65% = 71; = 93+ 60 = 131 153 target heart range</li></ul></li></ul></li></ul> <p>15. Fitness Considerations </p> <ul><li>Hydration </li></ul> <ul><li>Food </li></ul> <ul><li>Shoes </li></ul> <ul><li>The other exercises </li></ul> <ul><li><ul><li>strengthening </li></ul></li></ul> <ul><li><ul><li>flexibility </li></ul></li></ul> <p>16. The Return to Real Food what you eat REALLY matters </p> <ul><li>We have strayed off the path </li></ul> <ul><li>Perils of processed food </li></ul> <ul><li><ul><li>obesity </li></ul></li></ul> <ul><li><ul><li>disease state </li></ul></li></ul> <ul><li>Food basics </li></ul> <ul><li><ul><li>plant based eating </li></ul></li></ul> <ul><li><ul><li>consider cooking from scratch </li></ul></li></ul> <ul><li><ul><li>savor the flavor </li></ul></li></ul> <p>17. In Case You Are Wondering </p> <ul><li>Fats </li></ul> <ul><li><ul><li>mono-unsaturated (EFA) </li></ul></li></ul> <ul><li><ul><li><ul><li>olive oil, nuts and seeds, avocado </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>may decrease risk for vascular disease </li></ul></li></ul></li></ul> <ul><li><ul><li>polyunsaturated (EFA) </li></ul></li></ul> <ul><li><ul><li><ul><li>omega-3 </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li><ul><li>fish, soy, flax, dark greens </li></ul></li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>omega-6 </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li><ul><li>vegetable oils </li></ul></li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li><ul><li>linked with increased inflammation </li></ul></li></ul></li></ul></li></ul> <p>18. In Case You Are Wondering </p> <ul><li>Fats </li></ul> <ul><li><ul><li>trans-fats </li></ul></li></ul> <ul><li><ul><li><ul><li>partially hydrogenated &amp; hydrogenated oils </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>labeling loophole </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>toxic </li></ul></li></ul></li></ul> <ul><li><ul><li>saturated fats </li></ul></li></ul> <ul><li><ul><li><ul><li>direct correlation with vascular disease </li></ul></li></ul></li></ul> <p>19. 20. Cholesterol </p> <ul><li>Animal source only </li></ul> <ul><li><ul><li>necessary for many metabolic functions </li></ul></li></ul> <ul><li><ul><li>whatever we dont burn, gets stored as fat </li></ul></li></ul> <p>21. More On The Essentials </p> <ul><li>Protein </li></ul> <ul><li><ul><li>necessary for many metabolic functions </li></ul></li></ul> <ul><li><ul><li>sources: </li></ul></li></ul> <ul><li><ul><li><ul><li>animal foods </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>combination of beans and grains </li></ul></li></ul></li></ul> <p>22. More On The Essentials </p> <ul><li>Carbohydrates </li></ul> <ul><li><ul><li>efficient fuel source </li></ul></li></ul> <ul><li><ul><li>minimize processed carbs </li></ul></li></ul> <ul><li><ul><li><ul><li>bakery items, cereal, crackers, Uncle Bens</li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>high fructose corn syrup </li></ul></li></ul></li></ul> <ul><li><ul><li>choose whole grains, beans, and other complex carbs </li></ul></li></ul> <ul><li><ul><li><ul><li>glycemic index </li></ul></li></ul></li></ul> <ul><li><ul><li><ul><li>numerous health benefits </li></ul></li></ul></li></ul> <p>23. Food How Tos:Plant Based Eating </p> <ul><li>Eat your veggies! </li></ul> <ul><li>Fruits </li></ul> <ul><li>Grains </li></ul> <ul><li>Beans and legumes </li></ul> <p>24. Food How Tos: Cooking from Scratch </p> <ul><li>Time management </li></ul> <ul><li>Make it a family affair </li></ul> <ul><li>Sensory pleasure </li></ul> <ul><li>$$ </li></ul> <p>25. A Good Read: Understanding Food Labels </p> <ul><li>Read between the lines </li></ul> <ul><li><ul><li>trans-fats </li></ul></li></ul> <ul><li><ul><li>whole grains </li></ul></li></ul> <ul><li>Serving size </li></ul> <ul><li>Ingredient list </li></ul> <p>26. One More Thing </p> <ul><li>Ag Industry </li></ul> <ul><li>Health considerations </li></ul> <ul><li><ul><li>self </li></ul></li></ul> <ul><li><ul><li>planetary </li></ul></li></ul> <ul><li><ul><li><ul><li>soy </li></ul></li></ul></li></ul> <p>27. Stress</p> <ul><li>Physiology of stress </li></ul> <ul><li><ul><li>fight or flight response </li></ul></li></ul> <ul><li><ul><li><ul><li>hormonal cascade </li></ul></li></ul></li></ul> <ul><li> Good stress versus Bad stress </li></ul> <p>28. Stress Less, or... </p> <ul><li>Wear and tear response </li></ul> <ul><li><ul><li>increase in blood clotting </li></ul></li></ul> <ul><li><ul><li>increase in insulin resistance </li></ul></li></ul> <ul><li><ul><li>increase in inflammation </li></ul></li></ul> <ul><li><ul><li>decrease in immunity </li></ul></li></ul> <ul><li><ul><li>brain becomes resistant to new information </li></ul></li></ul> <p>29. Mindfulness </p> <ul><li>Turn off the cell phone! Take out the ear buds! </li></ul> <ul><li>Practicing mindfulness develops new neural pathways in your brain </li></ul> <ul><li><ul><li>first step towards learning to relax </li></ul></li></ul> <p>30. Relaxation Mattersfor Behavior Change </p> <ul><li>Harvard Mind-Body Medicine Science </li></ul> <ul><li><ul><li>adults experience an average of 50 stress responses per day </li></ul></li></ul> <ul><li><ul><li>eliciting a relaxation response allows for a counter-balance, diminishing the physical &amp; emotional effects of the fight or flight response </li></ul></li></ul> <ul><li><ul><li><ul><li>this becomes the optimal time for learning new information, leading to behavior change </li></ul></li></ul></li></ul> <p>31. Change Readiness </p> <ul><li>Pre-contemplative </li></ul> <ul><li><ul><li>not able to make a commitment </li></ul></li></ul> <ul><li>Contemplative </li></ul> <ul><li><ul><li>considering making a commitment </li></ul></li></ul> <ul><li>Action </li></ul> <ul><li><ul><li>committing to a behavior </li></ul></li></ul> <ul><li>Maintenance </li></ul> <ul><li><ul><li>6 12 months of action phase </li></ul></li></ul> <ul><li><ul><li>maintaining healthy behavior </li></ul></li></ul> <p>32. 33. Behavior Change: Setting Realistic Goals </p> <ul><li>Create your health vision </li></ul> <ul><li><ul><li>anything is possible! </li></ul></li></ul> <ul><li>Daily and weekly goals will be built around your health vision </li></ul> <ul><li><ul><li>goals must be realistic and measureable </li></ul></li></ul> <ul><li>Start with very small steps </li></ul> <p>34. Small Steps </p> <ul><li>A big goal is perceived as a threat </li></ul> <ul><li><ul><li>stimulates fight or flight </li></ul></li></ul> <ul><li><ul><li>the brain is less receptive to change </li></ul></li></ul> <ul><li>Brain adapts to success </li></ul> <ul><li><ul><li>new pathways are created in the brain </li></ul></li></ul> <ul><li><ul><li>youcanteach an old dog a new trick! </li></ul></li></ul> <p>35. Successful Behavior Change </p> <ul><li>Potential sabotage </li></ul> <ul><li><ul><li>family and friends </li></ul></li></ul> <ul><li><ul><li>holidays </li></ul></li></ul> <ul><li><ul><li>emotions </li></ul></li></ul> <ul><li>Have a plan in place!</li></ul> <ul><li><ul><li>separate food/shelves </li></ul></li></ul> <ul><li><ul><li>(cheerful) retorts! </li></ul></li></ul> <ul><li><ul><li>splurges and/or steppingoff the path </li></ul></li></ul> <p>36. Behavior Change </p> <ul><li>Develop a tracking mechanism </li></ul> <ul><li><ul><li>visually reinforcing your progress </li></ul></li></ul> <ul><li>Rewards </li></ul> <ul><li><ul><li>given for and by yourself!</li></ul></li></ul> <ul><li>Journal</li></ul> <ul><li><ul><li>include successes and challenges </li></ul></li></ul> <p>37. Communication </p> <ul><li>Listen well </li></ul> <ul><li><ul><li>mindfulness </li></ul></li></ul> <ul><li>Choose positive words </li></ul> <ul><li><ul><li>they are contagious! </li></ul></li></ul> <ul><li>Offer praise - often </li></ul> <ul><li>It is ok to say NO </li></ul> <ul><li><ul><li>we want to be liked </li></ul></li></ul> <p>38. Communication </p> <ul><li>Self talk </li></ul> <ul><li><ul><li>50,000 times/day </li></ul></li></ul> <ul><li><ul><li>forgiveness </li></ul></li></ul> <ul><li><ul><li>gratitude </li></ul></li></ul> <ul><li>Practice!</li></ul> <p>39. 40. Self Talk </p> <ul><li>50,000 times/day </li></ul> <ul><li><ul><li>only 20% has positive tone </li></ul></li></ul> <ul><li><ul><li>poke : stroke ratio </li></ul></li></ul> <ul><li>Listen for 5 days </li></ul> <ul><li><ul><li> cancel, cancel </li></ul></li></ul> <p>41. Negativity </p> <ul><li>Path of least resistance </li></ul> <ul><li><ul><li>human tendency - unfortunately </li></ul></li></ul> <ul><li>Surround yourself with positive people </li></ul> <ul><li>Gratitude </li></ul> <ul><li><ul><li>reminds you of the joy (s) in your life </li></ul></li></ul> <ul><li>5 positive traits </li></ul> <p>42. Its called the Rat Race for a reason </p> <ul><li>Hurry Up! </li></ul> <ul><li><ul><li>not necessarily effective </li></ul></li></ul> <ul><li><ul><li>diminishes quality of experience </li></ul></li></ul> <ul><li>Sound bites </li></ul>