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Work/Life Balance: Fitting Healthy Habits into Your Real Life

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Work/Life Balance: Fitting Healthy Habits into Your Real Life

  1. 1. Work/Life Balance: Fitting Healthy Habits into Your Reality Nancy Rogers, MS, RD Worksite Wellness Program UA Life & Work Connections
  2. 3. Desirable Healthy Habits <ul><li>Food Issues </li></ul><ul><li>Physical activity </li></ul><ul><li>Smoking </li></ul><ul><li>Alcohol intake </li></ul><ul><li>Stress </li></ul><ul><li>Sleep </li></ul>
  3. 4. Food Issues www.mypyramid.gov <ul><li>Meet the nutrient requirements for health </li></ul><ul><li>Learn how to balance calories eaten to achieve and maintain a healthy weight </li></ul><ul><li>Find the time to prepare healthy meals at home that include the family </li></ul><ul><li>Learn to deal with emotional eating </li></ul><ul><li>Teaching the taste buds to like “healthier foods” </li></ul>
  4. 5. Physical Activity Issues http://www.fitness.gov/resources_factsheet.htm <ul><li>Find the time to follow the Surgeon General’s guidelines: </li></ul><ul><ul><li>30 minutes of moderate physical activity on most days </li></ul></ul><ul><ul><li>60 minutes to prevent weight gain in middle age </li></ul></ul><ul><ul><li>Around 90 minutes to keep off excess weight </li></ul></ul><ul><li>Integrate the 3 areas of exercise </li></ul><ul><ul><li>Aerobic </li></ul></ul><ul><ul><li>Strength / Resistance </li></ul></ul><ul><ul><li>Flexibility </li></ul></ul>
  5. 6. Alcohol www.healthierus.gov <ul><li>If you drink, use alcohol in moderation </li></ul><ul><ul><li>Men: 2 drinks per day </li></ul></ul><ul><ul><li>Women: 1 drink per day </li></ul></ul><ul><ul><li>One drink = 4 oz of wine, 12 oz of beer, </li></ul></ul><ul><ul><li>or 1 ½ oz of distilled spirits </li></ul></ul>
  6. 7. Smoking / Tobacco Use <ul><li>Find a way to STOP – Today! </li></ul><ul><li>Arizona Smoker’s Helpline </li></ul><ul><ul><li>1-800-55-66-222 </li></ul></ul><ul><ul><li>www.ashline.org </li></ul></ul>
  7. 8. Stress / Sleep <ul><li>Ideal is to cope with life’s difficulties without losing sense of inner peace – develop resiliency </li></ul><ul><li>Juggle all of life’s demands without panic </li></ul><ul><li>And then sleep at night </li></ul><ul><li>And wake up rested and enthusiastic for the next day </li></ul>
  8. 9. Barriers to Achieving Healthy Habits <ul><li>Talk among yourselves on why these areas are so hard to practice consistently: </li></ul><ul><li>Daily good nutrition </li></ul><ul><li>Daily physical activity </li></ul><ul><li>Stopping tobacco use </li></ul><ul><li>Obtaining restful sleep </li></ul><ul><li>Managing stress </li></ul>
  9. 10. Barriers to Healthy Lifestyles <ul><li>Time </li></ul><ul><li>Food preferences </li></ul><ul><li>Unresolved stress </li></ul><ul><li>Self care is hard to do </li></ul><ul><li>Resistance to change </li></ul><ul><li>Lack of energy </li></ul>
  10. 11. Take time to nurture yourself <ul><li>* Caring for your needs is not the same as selfishness. </li></ul><ul><li>* Your ability to stay healthy means you have the energy to give to your family and friends. </li></ul><ul><li> Exercise </li></ul><ul><li>Eating right </li></ul><ul><li> Sleep </li></ul><ul><li> Relaxation </li></ul>Hope deferred makes the heart sick,but a longing fulfilled is a tree of life. Proverbs 13:12
  11. 12. Barrier: Stress <ul><li>Stress is a part of life: </li></ul><ul><ul><li>Work </li></ul></ul><ul><ul><li>Home </li></ul></ul><ul><ul><li>Children / aging parents / spouse </li></ul></ul><ul><ul><li>Finances </li></ul></ul><ul><ul><li>Car repairs </li></ul></ul><ul><ul><li>Illness </li></ul></ul>
  12. 13. <ul><li>Everyday Stresses </li></ul>
  13. 14. Response to Stress - Resiliency <ul><li>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 </li></ul>
  14. 15. Coping with Unresolved Stress <ul><li>Recognize acute or minor stress versus chronic stress </li></ul><ul><li>Minor stresses of everyday life: </li></ul><ul><li>Learn ways to take small “vacations”; </li></ul><ul><li>30 second breaks in the day to </li></ul><ul><ul><li>look at the color of the sky </li></ul></ul><ul><ul><li>Watch a bug </li></ul></ul><ul><ul><li>Smell the fragrance of a flower </li></ul></ul><ul><ul><li>Notice the colors / sounds around you </li></ul></ul><ul><ul><li>Practice present consciousness </li></ul></ul><ul><ul><li>Stretch those tense muscles! </li></ul></ul>
  15. 16. Dealing with Stress <ul><li>Learn to recognize serious or long term chronic stress </li></ul><ul><li>Take action when stress becomes too high </li></ul>
  16. 17. 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
  17. 18. Stress Relievers <ul><li>Tamara Bills, </li></ul><ul><li>BeautiControl Independent Consultant </li></ul>Relax and enjoy – but take turns!
  18. 19. Barrier: Getting Enough Sleep <ul><li>Sleep is not an option! </li></ul><ul><li>Purpose of sleep is still not clearly understood </li></ul><ul><li>Sleeping disorders do exist, and there are ways to help – 520-626-0535 </li></ul><ul><li>Dr. James Goodwin, PhD, Scientific Investigator at AZ Respiratory Center and Sleep Lab, 4/06 </li></ul>
  19. 20. Sleep Needs, average (Dr. Goodwin, 4/06) <ul><li>Infants begin to sleep through the night, 9 mo </li></ul><ul><li>Toddlers: 12-14 hours sleep with naps </li></ul><ul><li>Preschoolers: 11-12 hours </li></ul><ul><li>6-12 yr olds: 9-11 hours </li></ul><ul><li>Adolescents: 9-9 ¼ hours (average is 7 ¼ hours) </li></ul><ul><li>Adults: 8.3 hours </li></ul><ul><li>Elderly: 8.3 hours, often with naps </li></ul>
  20. 21. Develop Consistent Sleep Hygiene (Dr. Goodwin, 4/06) <ul><li>Set a pattern of when to go to bed and when to get up, same on weekends as week days; </li></ul><ul><li>Form a relaxing pre-sleep ritual; </li></ul><ul><li>Avoid stimulants 4-6 hours prior to bedtime (no alcohol <2 hrs, no nicotine<1 hr, no caffeine 4hrs) </li></ul><ul><li>Set aside a “worry time” – write things down </li></ul><ul><li>Keep room cool, dark, and quiet </li></ul><ul><li>Bed is for sex and sleep only </li></ul><ul><li>If can’t sleep in 20 minutes, leave bedroom, do a non-stimulating activity, then return when sleepy. </li></ul>
  21. 22. Time Solutions: Prioritize <ul><li>Take one area of health to work on at a time </li></ul><ul><ul><li>Nutrition </li></ul></ul><ul><ul><li>Physical activity </li></ul></ul><ul><ul><li>Stress </li></ul></ul><ul><ul><li>Sleep </li></ul></ul><ul><ul><li>relationships </li></ul></ul>Little drops of water wear down big stones. Russian Proverb
  22. 23. Barriers: Good Nutrition <ul><li>Problem : no time for family meals </li></ul><ul><li>Solution : </li></ul><ul><ul><li>See it as a priority, at least 4 times a week, have dinner together </li></ul></ul><ul><ul><li>Have children help in planning / preparation / shopping </li></ul></ul><ul><ul><li>Plan ahead </li></ul></ul><ul><ul><ul><li>Shopping list for the week </li></ul></ul></ul><ul><ul><ul><li>Determine main entrees to prepare </li></ul></ul></ul>
  23. 24. Barriers: Good Nutrition <ul><ul><ul><li>Sack lunches for the family </li></ul></ul></ul><ul><ul><ul><li>Healthy breakfast choices </li></ul></ul></ul><ul><ul><ul><li>Plan ahead; have ingredients on hand. </li></ul></ul></ul>
  24. 25. Barriers: Good Nutrition <ul><li>Solution: </li></ul><ul><li>* Find healthy fast food / deli choices </li></ul><ul><li>* Find healthy partially prepared entrees </li></ul><ul><li>* Try using a crock pot </li></ul><ul><li>* Make a double batch and freeze </li></ul><ul><li>* Use frozen and canned fruits / vegetables </li></ul><ul><li>* Cook some things the night before. </li></ul>Problem: Desire healthy eating but no time to make meals from scratch
  25. 26. Healthy Food Choices Don’t Warrant this Reaction!
  26. 27. Barrier: Resistance to Change <ul><li>How do you overcome resistance to change? </li></ul><ul><li>Try to find out why the resistance is there: </li></ul><ul><ul><li>Afraid of failure </li></ul></ul><ul><ul><li>Discouraged </li></ul></ul><ul><ul><li>Overwhelmed </li></ul></ul><ul><ul><li>Seems too hard </li></ul></ul><ul><ul><li>Not enough practical information? </li></ul></ul>
  27. 28. Motivational Barriers <ul><li>Review basic concepts of motivational interviewing (Dr. Robert Rhodes, PhD, 2006) </li></ul><ul><ul><li>D Desire to change </li></ul></ul><ul><ul><li>A Ability to change </li></ul></ul><ul><ul><li>N Need to change </li></ul></ul><ul><ul><li>C Commitment to change </li></ul></ul><ul><ul><li>R Reason to change </li></ul></ul><ul><ul><li>S Steps towards making the change </li></ul></ul>
  28. 29. Barrier: Need to Achieve a Healthy Weight <ul><li>Desire it, able to do it, need to change to prevent Diabetes, heart disease; committed to change, but resist changing habits: </li></ul><ul><ul><li>Too much effort, no energy; </li></ul></ul><ul><ul><li>Feelings of fear of failure </li></ul></ul><ul><ul><li>Like the taste of sweets/fat/salty high calorie foods and afraid to give them up. </li></ul></ul>
  29. 30. The Fear: I can’t lose weight, so why try? The Good News: Weight Loss is Possible! <ul><li>The perception that weight loss is rarely successful is a misconception. </li></ul><ul><li>For those who have tried to lose weight, almost 50% have maintained weight loss successfully for at least one year </li></ul><ul><ul><li>NHLBI defines successful weight loss as intentional reduction of 10% from baseline, maintained for 1 year. </li></ul></ul><ul><li> J Am Dietetic Assoc 5/05 </li></ul><ul><li> Dr. Blackburn, Harvard Medical School </li></ul>
  30. 31. Solutions: Successful Weight Management <ul><li>You have to believe that the behavior changes necessary will result in wt loss </li></ul><ul><li>You have to see that the benefits of losing weight outweigh the hardships </li></ul><ul><li>You have to see that you can overcome the barriers and be successful! </li></ul><ul><li>IT STARTS IN YOUR MIND! </li></ul>
  31. 32. Weight Loss will Result When: Energy intake is less than energy output
  32. 33. Barrier: How many calories do I need each day to lose weight? <ul><li>Determine basic calorie needs: BMI desirable weight X 10 women, X 11 men </li></ul><ul><li>Determine calories needed for physical activity </li></ul><ul><ul><li>Very light 0.2, light 0.3, moderate 0.4, heavy 0.5 </li></ul></ul><ul><li>Determine calories needed for digestion </li></ul><ul><ul><li>Add BMR + activity calories then X 0.1 </li></ul></ul><ul><li>Total up calorie needs </li></ul><ul><li>Subtract 500 to lose 1 lb a week </li></ul>
  33. 34. Healthy Weight Loss for Matt <ul><li>Matt is 200lbs, desirable weight 150lbs (BMI) </li></ul><ul><li>150 X 11 = 1650 BMR </li></ul><ul><li>Exercise is light: 1500 X 0.3 = 495 </li></ul><ul><li>495 + 1650 = 2145 calories </li></ul><ul><li>Digestion= X10% = 215+2145= 2360 to maintain weight </li></ul><ul><li>To lose 1 lb a week, 2360 – 500 = 1860 calories/day </li></ul><ul><li>% body fat is too high – needs more exercise! </li></ul><ul><li>He can eat more if he exercises more! </li></ul>
  34. 35. Matt’s Weight Loss Plan, www.mypyramid.gov <ul><li>1860 calories a day: </li></ul><ul><li>Fruits: 1 ½ cups </li></ul><ul><li>Vegetables: 2 ½ cups </li></ul><ul><li>Grains: 6 oz equivalents </li></ul><ul><li>Meats and Beans: 5 oz equivalents </li></ul><ul><li>Milk/Calcium source : 3 cups </li></ul><ul><li>Oils: 5 teaspoons </li></ul><ul><li>Discretionary Calories: 200 </li></ul>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
  35. 36. Overcome Motivational Barriers to Healthy Weight Loss: Set up Your Strategy <ul><li>* Limit calories to gradually lose weight, and still obtain all the nutrients you need for health. </li></ul><ul><li>* Include daily physical activity. </li></ul><ul><li>* Control portion sizes </li></ul><ul><ul><li>Series of slides from Dr. Jacqueline Mauer, PhD, NSC department. </li></ul></ul>
  36. 37. Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative
  37. 39. Then Now + 210 calories 3-inch diameter 140 calories 5-6 inch diameter 350+ calories
  38. 40. + 500 calories 820 calories 320 calories TURKEY SANDWICH 20 Years Ago Today
  39. 41. 610 Calories 6.9 ounces + 400 Calories FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces
  40. 42. + 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
  41. 43. Then Now + 160 calories 2 ounce patty + bun 270 calories 4 ounce patty + bun 430 calories
  42. 44. Then Now 20-64 ounces 280 – 900+ calories + 800 calories 6 ounces 85 calories
  43. 45. Portion Controlled Portion Distortion + 940 calories 14 ounce steak 1,200 calories 3 ounce steak 260 calories
  44. 46. Portion Controlled Portion Distortion + 270 calories Regular bean & cheese burrito 370 calories Fast Food Taco Salad w/ beans 640 calories
  45. 47. Portion Controlled Portion Distortion + 510 calories Tall Café Latte with Skim Milk 120 calories Venti White Chocolate Mocha with Whole Milk, Whip cream 630 calories
  46. 48. 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
  47. 49. 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
  48. 50. Visualize Your Serving Size <ul><li>Grains, in oz Equivalents: </li></ul><ul><ul><li>1 oz grains = </li></ul></ul><ul><ul><ul><li>1 slice bread </li></ul></ul></ul><ul><ul><ul><li>1 cup dry unsweetened cereal </li></ul></ul></ul><ul><ul><ul><li>½ cup cooked rice, pasta, cereal, corn, potatoes </li></ul></ul></ul><ul><ul><ul><li>2 corn tortillas </li></ul></ul></ul><ul><ul><ul><li>1 6” diameter flour tortilla </li></ul></ul></ul>
  50. 53. Weight management Review <ul><li>Know what your desired / practical weight is </li></ul><ul><li>Know how many calories you need daily to meet nutritional needs and yet lose 1-2 lbs/week </li></ul><ul><li>Learn portion sizes </li></ul><ul><li>Practice eating when you are hungry, stopping when you’re full </li></ul><ul><li>Add physical activity to your every day routine. </li></ul>
  51. 54. Barrier: No time for Physical activity <ul><li>Practical solutions: Just do it! </li></ul><ul><ul><li>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. </li></ul></ul><ul><ul><li>AEROBIC: Take six 10 minute slots throughout the day to walk, dance, skip rope, climb stairs. </li></ul></ul><ul><ul><li>FLEXIBILITY: bend to touch toes; stretch arms over your head; rotate neck; shrug shoulders. </li></ul></ul>
  52. 55. Time Barriers: Good Nutrition <ul><li>Problem : no time for family meals </li></ul><ul><li>Solution : </li></ul><ul><ul><li>See it as a priority, at least 4 times a week, have dinner together </li></ul></ul><ul><ul><li>Have children help in planning / preparation / shopping </li></ul></ul><ul><ul><li>Plan ahead </li></ul></ul><ul><ul><ul><li>Shopping list for the week </li></ul></ul></ul><ul><ul><ul><li>Determine main entrees to prepare </li></ul></ul></ul>
  53. 56. Barrier: Food Preferences You only like foods rich in fat / salt / sugar <ul><li>Solutions: </li></ul><ul><ul><li>Explore ACTT of healthy foods : </li></ul></ul><ul><ul><ul><li>Aroma, </li></ul></ul></ul><ul><ul><ul><li>color, </li></ul></ul></ul><ul><ul><ul><li>taste, </li></ul></ul></ul><ul><ul><ul><li>texture </li></ul></ul></ul><ul><ul><ul><li>Graham Kerr: Charting a Course to Wellness , 2004 </li></ul></ul></ul>
  54. 58. Barrier: Food Preferences <ul><ul><li>Buy a new fruit or vegetable each week and try it </li></ul></ul>
  55. 59. Barrier: Food Preferences <ul><ul><li>Explore ways to savor smaller portions </li></ul></ul><ul><ul><li>Mireille Guiliano: Why French Women Don’t Get Fat </li></ul></ul>
  56. 60. Barrier: Food Preferences <ul><ul><li>Relationship between food intake, lifestyle choices, and chronic disease </li></ul></ul><ul><ul><ul><li>Take a basic nutrition course </li></ul></ul></ul><ul><ul><ul><li>Talk to a Registered Dietitian </li></ul></ul></ul><ul><ul><ul><li>Check out some websites: </li></ul></ul></ul><ul><ul><ul><ul><li>www.healthierus.gov </li></ul></ul></ul></ul><ul><ul><ul><ul><li>www.mypyramid.gov </li></ul></ul></ul></ul>
  57. 61. Barrier: Emotional Eating <ul><li>Make eating a singular event </li></ul><ul><ul><li>Eat in one room only </li></ul></ul><ul><ul><li>Enjoy each bite, chew slowly </li></ul></ul><ul><ul><li>Watch portion sizes, use small plates </li></ul></ul><ul><li>Journal your eating habits to determine: </li></ul><ul><ul><li>Hunger scale – practice eating when hungry, stopping when full </li></ul></ul><ul><ul><li>Timing of meals and snacks </li></ul></ul><ul><ul><li>Mood when eating – try substituting other activities </li></ul></ul><ul><ul><li>Record the amount of “comfort” foods </li></ul></ul>
  58. 62. Time Solutions: Prioritize <ul><li>Take one area of health to work on at a time </li></ul><ul><ul><li>Nutrition </li></ul></ul><ul><ul><li>Physical activity </li></ul></ul><ul><ul><li>Stress </li></ul></ul><ul><ul><li>Sleep </li></ul></ul><ul><ul><li>relationships </li></ul></ul>Little drops of water wear down big stones. Russian Proverb Which one will you work on?
  59. 63. Additional Resources <ul><li>Thin for Life (2003) and Eating Thin for Life (1997) by Anne Fletcher, MS, RD </li></ul><ul><li>Cooking Healthy Across America by the American Dietetic Association, 2005. </li></ul><ul><li>ACSM’s Guidelines for Exercise Testing and Prescription , American College of Sports Medicine, 2006. </li></ul><ul><li>How to Get your Kids to Eat…But Not Too Much by Ellyn Satter, RD, ACSW. </li></ul>
  60. 64. Questions?