Bringing Balance Into Your Life

Robin Mallery, RN

Workshop Objectives Understand the components of optimal

lifestyle management - food, fitness, fun

Verbalize the process of behavior change to support optimal health - short term goals that lead to long term success

Demonstrate the ability to elicit the relaxation response - quieting the mind, positive affirmation, living in gratitude

Balance Looks Like… Relaxation

quiet time Nutrition

real food Fitness

a fun routine

FitnessWhy It Matters

Disease prevention increase of glucose and fat metabolism

decrease risk for diabetes and heart disease

Physical benefits increase in energy weight management increase in strength and flexibility

FitnessWhy It Matters

Emotional benefits endorphins

the “feel good” endogenous chemical

enhanced sense of well-being self esteem self gratitude

Fitness Considerations F

frequency I

intensity T

time T

type

Fitness Considerations Frequency

1 – 2 days/week to start work up to 4 – 6 days/week

Fitness Considerations Intensity

rate of perceived exertion (1 – 10) 1 : chair; 3 : moderate; 5 : hard; 10 : marathon

moderate effort initially influenced by current fitness level

work up to somewhat hard to hard effort talk test listen to your body!

Fitness Considerations Time

influenced by current fitness level

start with 10 minutes, gradually increase listen to your body!

Fitness Considerations Type

choose an enjoyable activity! variety

consider a “buddy”

Fitness Considerations Warm up

6 – 8 minutes to warm up heart rate slowly rises muscles uptake more oxygen

Cool down 6 – 8 minutes for cool down

heart rate slowly returns to pre-exercise rate

Fitness Considerations Target heart rate

range new to exercise: 20 – 40 beats above resting

somewhat fit: 30 – 50 beats above resting fit: 40 – 60 beats above resting

Karvonen formula 220 – age – RHR x 65%, x 85% + RHR 220 – 50 = 170 – 60 = 110 x 65% = 71; = 93 + 60 = 131 – 153 target heart range

Fitness Considerations Hydration Food Shoes The other exercises

strengthening flexibility

The Return to Real Food

what you eat REALLY matters

We have strayed off the path… Perils of processed food

obesity disease state

Food basics plant based eating consider cooking from scratch savor the flavor

In Case You Are Wondering…

Fats mono-unsaturated (EFA)

olive oil, nuts and seeds, avocado may decrease risk for vascular disease

polyunsaturated (EFA) omega-3

fish, soy, flax, dark greens omega-6

vegetable oils linked with increased inflammation

In Case You Are Wondering…

Fats trans-fats

partially hydrogenated & hydrogenated oils

labeling loophole toxic

saturated fats direct correlation with vascular disease

Cholesterol

Animal source only necessary for many metabolic

functions whatever we don’t burn, gets

stored as fat

More On The Essentials

Protein necessary for many metabolic

functions sources:

animal foods combination of beans and grains

More On The Essentials Carbohydrates

efficient fuel source minimize processed carbs

bakery items, cereal, crackers, Uncle Ben’s

high fructose corn syrup choose whole grains, beans, and

other complex carbs glycemic index numerous health benefits

Food How To’s: Plant Based Eating

Eat your veggies! Fruits Grains Beans and legumes

Food How To’s:Cooking from Scratch

Time management Make it a family affair Sensory pleasure $$

A Good Read:Understanding Food

Labels Read between the lines

trans-fats whole grains

Serving size Ingredient list

One More Thing…

Ag Industry Health considerations

self planetary

soy

Stress Physiology of stress

fight or flight response hormonal cascade

“Good” stress versus “Bad” stress

Stress Less, or... Wear and tear response

increase in blood clotting increase in insulin resistance increase in inflammation decrease in immunity brain becomes resistant to new

information

Mindfulness Turn off the cell phone! Take out the ear buds!

Practicing mindfulness develops new neural pathways in your brain first step towards learning to

relax

Relaxation Matters for Behavior Change

Harvard Mind-Body Medicine Science adults experience an average of 50

stress responses per day eliciting a relaxation response

allows for a counter-balance, diminishing the physical & emotional effects of the fight or flight response this becomes the optimal time for learning new information, leading to behavior change

Change Readiness Pre-contemplative

not able to make a commitment Contemplative

considering making a commitment

Action committing to a behavior

Maintenance 6 – 12 months of action phase maintaining healthy behavior

Behavior Change:Setting Realistic

Goals

Create your health vision anything is possible!

Daily and weekly goals will be built around your health vision goals must be realistic and

measureable Start with very small steps

Small Steps

A big goal is perceived as a threat stimulates fight or flight the brain is less receptive to

change Brain adapts to success

new pathways are created in the brain

you can teach an old dog a new trick!

Successful Behavior Change Potential sabotage

family and friends holidays emotions

Have a plan in place! separate food/shelves (cheerful) retorts! splurges and/or stepping

off the path

Behavior Change

Develop a tracking mechanism visually reinforcing your

progress Rewards

given for and by yourself! Journal

include successes and challenges

Communication Listen well

mindfulness Choose positive words

they are contagious! Offer praise - often It is ok to say NO

we want to be liked

Communication Self talk

50,000 times/day forgiveness gratitude

Practice!

Self Talk 50,000 times/day

only 20% has positive tone poke : stroke ratio

Listen for 5 days “cancel, cancel”

Negativity Path of least resistance

human tendency - unfortunately Surround yourself with positive people

Gratitude reminds you of the joy (s) in your

life 5 positive traits

It’s called the Rat Race

for a reason…

Hurry Up! not necessarily effective diminishes quality of

experience Sound bites