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

Work/Life Balance: Fitting Healthy Habits into Your Reality Nancy Rogers, MS, RD Worksite Wellness Program UA Life & Work Connections

Desirable Healthy Habits ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Food Issues www.mypyramid.gov ,[object Object],[object Object],[object Object],[object Object],[object Object]

Physical Activity Issues http://www.fitness.gov/resources_factsheet.htm ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Alcohol www.healthierus.gov ,[object Object],[object Object],[object Object],[object Object],[object Object]

Smoking / Tobacco Use ,[object Object],[object Object],[object Object],[object Object]

Stress / Sleep ,[object Object],[object Object],[object Object],[object Object]

Barriers to Achieving Healthy Habits ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Barriers to Healthy Lifestyles ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Take time to nurture yourself ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],Hope deferred makes the heart sick,but a longing fulfilled is a tree of life. Proverbs 13:12

Barrier: Stress ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Response to Stress - Resiliency ,[object Object]

Coping with Unresolved Stress ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Dealing with Stress ,[object Object],[object Object]

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 ,[object Object],[object Object],Relax and enjoy – but take turns!

Barrier: Getting Enough Sleep ,[object Object],[object Object],[object Object],[object Object]

Sleep Needs, average (Dr. Goodwin, 4/06) ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Develop Consistent Sleep Hygiene (Dr. Goodwin, 4/06) ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Time Solutions: Prioritize ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],Little drops of water wear down big stones. Russian Proverb

Barriers: Good Nutrition ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Barriers: Good Nutrition ,[object Object],[object Object],[object Object]

Barriers: Good Nutrition ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],Problem: Desire healthy eating but no time to make meals from scratch

Healthy Food Choices Don’t Warrant this Reaction!

Barrier: Resistance to Change ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Motivational Barriers ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Barrier: Need to Achieve a Healthy Weight ,[object Object],[object Object],[object Object],[object Object]

The Fear: I can’t lose weight, so why try? The Good News: Weight Loss is Possible! ,[object Object],[object Object],[object Object],[object Object],[object Object]

Solutions: Successful Weight Management ,[object Object],[object Object],[object Object],[object Object]

Weight Loss will Result When: Energy intake is less than energy output

Barrier: How many calories do I need each day to lose weight? ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Healthy Weight Loss for Matt ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Matt’s Weight Loss Plan, www.mypyramid.gov ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],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 ,[object Object],[object Object],[object Object],[object Object]

Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative

Then Now + 210 calories 3-inch diameter 140 calories 5-6 inch diameter 350+ calories

+ 500 calories 820 calories 320 calories TURKEY SANDWICH 20 Years Ago Today

610 Calories 6.9 ounces + 400 Calories FRENCH FRIES 20 Years Ago Today 210 Calories 2.4 ounces

+ 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 + 160 calories 2 ounce patty + bun 270 calories 4 ounce patty + bun 430 calories

Then Now 20-64 ounces 280 – 900+ calories + 800 calories 6 ounces 85 calories

Portion Controlled Portion Distortion + 940 calories 14 ounce steak 1,200 calories 3 ounce steak 260 calories

Portion Controlled Portion Distortion + 270 calories Regular bean & cheese burrito 370 calories Fast Food Taco Salad w/ beans 640 calories

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

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 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 ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Weight management Review ,[object Object],[object Object],[object Object],[object Object],[object Object]

Barrier: No time for Physical activity ,[object Object],[object Object],[object Object],[object Object]

Time Barriers: Good Nutrition ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Barrier: Food Preferences You only like foods rich in fat / salt / sugar ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Barrier: Food Preferences ,[object Object]

Barrier: Food Preferences ,[object Object],[object Object]

Barrier: Food Preferences ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Barrier: Emotional Eating ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Time Solutions: Prioritize ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],Little drops of water wear down big stones. Russian Proverb Which one will you work on?

Additional Resources ,[object Object],[object Object],[object Object],[object Object]

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

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