Mindfulness, Exercise and Stress Reduction: The Effects of ...
Nutrition, Exercise, and Mindfulness for a Balanced Life Exercise, and Mindfulness for a Balanced...
Transcript of Nutrition, Exercise, and Mindfulness for a Balanced Life Exercise, and Mindfulness for a Balanced...
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The Healthy Weigh:Nutrition, Exercise, and Mindfulness for a
Balanced LifeDana Lasek, Ph.D., HSPP
CRG
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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
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The Healthy Weigh
• Introduction
• Nutrition
• Exercise
• Psychological factors
• Mindfulness
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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
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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
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Weight Management• Healthy Eating
• Increase exercise
• Limit screen time
• Improve sleep
• Reduce stress
• Self monitor
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Healthy Eating• The 4 Letter Word
• Limit unhealthy foods
• Portion size
• Basic food group facts
• Be realistic
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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
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Limiting Unhealthy Foods
LIMIT
Refined grains
Refined sugar
Red meat
Sugary drinks
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Portion Size
Vegetables
Whole Grains
Protein
Fruit
Dairy
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Basic Food Group FactsCarbohydrates
• Carbohydrates 65% of your daily diet
• Vegetables
• Fruits
• Grains-Rice, Millet, Rye,
Oats, Whole Wheat
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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
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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
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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
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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
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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
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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
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Limit Screen Time
How do you spend your time?
How many hours per day?
Issues with this?
What changes can you make?
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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
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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
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Self Monitor
• Food Journal
• Weight Watchers App
• Exercise App
• Fit bit
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Psychological Factors Affecting Weight
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Psychological Factors Affecting Weight
• Emotional issues
• Childhood messages related to food
• Triggers
• Role of food
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Emotional Issues• Emotions
• Understanding the emotions related to weight management is essential
(APA Poll, 2013)
• Address underlying emotional issues
• Emotional eating
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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)
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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
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Food Triggers• Emotional
• Immediate
• Crave certain foods
• Unconscious
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Role of Food
• Role of food• Soothe
• Distract• Entertain
• Punish• Reward
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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)
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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
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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?
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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
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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
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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
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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.
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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