nutrition, exercise, and mindfulness for a balanced life exercise, and mindfulness for a balanced...
TRANSCRIPT
The Healthy Weigh:Nutrition, Exercise, and Mindfulness for a
Balanced LifeDana Lasek, Ph.D., HSPP
CRG
Poll Questions
• 1. I registered for this webinar to gain information about developing a more healthy lifestyle for…
– A. Myself
– B. A family member
– C. A friend
• 2. The areas which are the most problematic for me in terms of developing and maintaining a healthy lifestyle are…
– A. Nutrition
– B. Exercise
– C. Psychological factors
The Healthy Weigh
• Introduction
• Nutrition
• Exercise
• Psychological factors
• Mindfulness
Weight on the RiseCDC 1988-1994 2011-2014
HealthyWeight
41.6% 28.9%
OverWeight or Obese
56% 69.5%
Obese 22.9% 36.4%
CDC Statistics (2016)
• 36% of US adults obese
• Rates higher in women
• Rates higher among middle aged and older adults
• Rates continue to rise
• 2 in 3 adults are overweight or obese
Risks of Being Overweight or Obese
• Health Risks
– High BP
– Type 2 Diabetes
– Coronary heart disease
– Sleep apnea
– Mental illness: Depression, Anxiety
• Quality of Life
– Family/Social activities
– Energy
Weight Management• Healthy Eating
• Increase exercise
• Limit screen time
• Improve sleep
• Reduce stress
• Self monitor
Healthy Eating• The 4 Letter Word
• Limit unhealthy foods
• Portion size
• Basic food group facts
• Be realistic
The 4 Letter Word• DIET
• Fad diets: Low carbs, high protein, Atkins, Grapefruit, Apple Cider Vinegar…..
• Problems
• Lose weight-no long term plan
• Gain weight back, not sustainable
Limiting Unhealthy Foods
LIMIT
Refined grains
Refined sugar
Red meat
Sugary drinks
Portion Size
Vegetables
Whole Grains
Protein
Fruit
Dairy
Basic Food Group FactsCarbohydrates
• Carbohydrates 65% of your daily diet
• Vegetables
• Fruits
• Grains-Rice, Millet, Rye,
Oats, Whole Wheat
Fat• Fat 20% of your daily diet
• Saturated and Unsaturated
• Saturated-hard-meat and dairy
• Unsaturated-Olive oil, seeds, nuts, fish
• Avoid saturated and hydrogenated oils
Protein• Too much protein in our diets today
• Best sources
• Eggs, Fish, Lean Meats, Soybeans, Lentils, Quinoa
• Avoid too much animal protein or choose Organic
All That Said, Be Realistic• What will work for you
• One or two small changes
• Know your weaknesses
• Cheat day
• Even 5% loss in weight can reduce risk of disease
• Long term focus
Poll Questions
• In terms of Nutrition, my biggest challenge(s) in terms of reaching a healthy weight are…
– 1. I start a diet but I cannot stay on it
– 2. I start a diet but as soon as I “cheat” or gain back a pound or two, I get frustrated and stop trying
– 3. I am a picky eater and it is hard for me to eat a variety of healthy foods
– 4. My schedule is crazy and I eat a lot of fast food and refined foods
– 5. I have a hard time limiting my portions
Increase Exercise• What are you doing now?
• Start small
• Set a goal
• Find a friend or group
• Move more
• Exercise-best predictor of long term weight management
Poll Questions
• In terms of exercise, my greatest challenge(s) are…
• 1. I hate all forms of exercise
• 2. I don’t have money to join a gym or see a personal trainer
• 3. I get started and cannot stay motivated to continue
• 4. I work all the time and have no time to exercise
Limit Screen Time
How do you spend your time?
How many hours per day?
Issues with this?
What changes can you make?
Sleep Zzzzzzzzzzzzzzzzzzz• Studies show that people who sleep less hours per
night are often overweight
• Sleep deprivation
• Rise in cortisol
• Hormones that stimulate appetite increase
• More tired, crave high calorie food the next day
• Brain needs to go offline, through sleep, and reboot
Stress-Chicken or the Egg• Prolonged Stress
• Increase in Cortisol
• Hormone imbalance
• Metabolism slows
• High stress
• Crave high sugar high carbohydrate foods
• Increases stress within the body
• Cycle continues
Self Monitor
• Food Journal
• Weight Watchers App
• Exercise App
• Fit bit
Psychological Factors Affecting Weight
Psychological Factors Affecting Weight
• Emotional issues
• Childhood messages related to food
• Triggers
• Role of food
Emotional Issues• Emotions
• Understanding the emotions related to weight management is essential
(APA Poll, 2013)
• Address underlying emotional issues
• Emotional eating
Psychological Issues
• Unhealthy relationships
• Unresolved trauma
• Untreated mental illness
• Obesity increases the risk of developing depression and anxiety in women (Kasen et al., 2008)
• Depression was found to be predictive of developing obesity (Luppino et al., 2010)
Childhood messages related to food
• “Clean your plate, there are starving children in the world”
• “Don’t eat that donut, you don’t want to look like your Aunt Sue”
• Eat certain foods for comfort
• Ignore our internal signals about hunger
Food Triggers• Emotional
• Immediate
• Crave certain foods
• Unconscious
Role of Food
• Role of food• Soothe
• Distract• Entertain
• Punish• Reward
Mindfulness
“Mindfulness is …deliberately paying attention, being fully aware of what is happening both inside yourself, in your body, heart and mind and outside yourself, in the environment” (Bays, 2009)
Mindfulness• Balance of mind and body
• Paying attention in an intentional and non-judgmental way
• Notice distractions, gently bring your focus back to center
• Useful in all areas of life
Eating Mindfully• 1. Am I hungry?
• 2. Where do I feel hunger?
• 3. What do I really crave?
• 4. What am I tasting right now?
• 5. Am I still hungry?
Eating Mindfully:Guidelines
• 1. Slow down
• 2. The right amount
• 3. The energy equation
• 4. Mindful substitution
• 5. Out of sight out of mind
• 6. Loving kindness
Poll Questions
• After listening to this webinar, I think I can make one or two small change in the area(s) of….
• 1. Nutrition
• 2. Exercise
• 3. Limiting my screen time
• 4. Working on my sleep patterns
• 5. Addressing the psychological/emotional factors related to my weight
• 6. I can try mindfulness
Summary/Questions• Mind/body balance involves eating right, exercising
and taking care of one’s psychological needs
• Stress, lack of sleep, excess reliance on technology, untreated mental illness can impact this balance
• Mindfulness allows us to develop a healthy relationship with food
• Professional help is available
ResourcesBays, Jan Chozen. (2009). Mindful eating: A guide to rediscovering a healthy and joyful relationship with food. Boston: Shambhala Books.
Holford, P. (2004). The new optimum nutrition bible. Berkeley: The Crossing Press.
Kasen, S., Cohen, P., Chen, H., & Must, A. Obesity and psychopathology in women: a three decade prospective study. International Journal of Obesity 2008: 32: 558-566.
Luppino, F. S., deWit, L. M., Bouvy, P. F., Stijnen, T., Cuijpers, P, Penninx, B. W., & Zitman, F. G. Overweight, obesity, and depression: A systematic review and meta-analysis of longitudinal studies. Archives of General Psychiatry; 67(3): 220-229.
Ogden, C. L., Carroll, M. D., Fryar, C. D., & Flegal, K. M. (November, 2015). NCHS Data Brief.
ResourcesWebsite resources
American Psychological Association: Getting your weight under control.
CDC (2015). Normal weight, overweight, and obesity among adults aged 20 and over, by selected characteristics, United States, selected years 1988-1994 through 2011-2014.
www.apa.org/monitor/2013/04/emotions/aspx
www.apa.org/monitor/jan04/bringing.aspx
www.apa.org/monitor/julaug02/realistic.aspx