eat, play, sleep - carleton university · eat, play, sleep intuitive eating, physical activity, and...
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Eat, Play, Sleep
Intuitive Eating, Physical Activity, and Sleep in managing STRESS Jane Skapinker Registered Dietitian February 2015
Session Outline • What is stress?
• Intuitive eating ▫ Mindful activity
• Intuitive Physical Activity ▫ Intrinsic vs extrinsic motivators
▫ Health impact
• Sleep ▫ Sleep IQ Test
▫ Importance
▫ Strategies for better sleep
What is stress?
• The after effects of a person failing to respond properly to an event that has occurred in their life, whether physical or emotional.
• Stress happens in 3 stages: 1. The alarm stage (Fight or flight)
2. The resistance stage (Body learning to cope with the situation)
3. The exhaustions stage (Body has used all of its resources, degeneration
Pick which ones you’re Going to try!
Self medicating with “addiction”
In 1997, the count abuse in the U.S.:
heroin 200,000
amphetamines 800,000
cocaine/crack 1.5 million
marijuana 10 million
alcohol 11 million
nicotine 61 million
caffeine 130 million
processed foods everyone
“Riding a raft down white water rapids, a master has no more control over the water than you do. The difference is that a master is in control being out of control.”
– Werner Erhard
STOP
CHOOSE
CHANGE & adapt new
behaviour
CONTINUE with current
behaviour
Intuitive Physical Activity Let’s shift gears and discuss intuitive exercise!
Intuitive Exercise
Intrinsic vs. extrinsic motivation for exercise
Intrinsic motivation • Motivation comes from
internal rewards • Rewards are often
experienced right away Mood enhancement Decreased stress Enjoyment Sleep better
Extrinsic motivation • Motivation comes from
external rewards • Rewards are rarely
immediate Weight loss Increased muscle tone Money / gifts
Research shows that those who exercise regularly are able
to shift focus from extrinsic to intrinsic motivation
Newburg, D., Kimiecik, J., Durand-Bush, N., & Doell, K., 2002
Intuitive Exercise
Just a few ideas: • Sports
• Walking • Biking • Hiking • Swimming • Skating • Rock climbing • Dancing • Wii fit
• Free workout videos on
the internet • Taking the long way to
class or work • Parking far • Stairs • Gym
From the HAES Curriculum developed by Society for Nutrition Education and Behaviour, NAAFA and ASDAH
• Move your body in a way that feels good
• Notice how you feel before, during and after physical activity
From the HAES Curriculum developed by Society for Nutrition Education and Behaviour, NAAFA and ASDAH
Intuitive Exercise SLEEP
The Benefits of SLEEP…zzz
Improves Mood
Stronger Immune System
Lower risk of heart disease & blood
pressure
Appetite
Stress Management
Accident avoidance
Tips for the Best Sleep!
Limit caffeine in the afternoon
Turn off screens 1 hour before
bedtime
Make sure you’re not
hungry or too full before bedtime
Regular activity
Keep your room dark & quiet
Limit your alcohol intake
Nicotine
Tips for the Best Sleep!
Temperature: 68-72°F
White noise Ear plugs
Regular sleep schedule
Internal alarm
Check your mattress & pillow(s)
Journal
Sleepy Foods Tryptophan Melatonin
Sleepy foods
Camomile tea
Magnesium Zinc
Homework
• Set a goal to help you: ▫ Eat mindfully
▫ Try intuitive physical activity
▫ Manage your sleep patterns