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