Stress Less –Eat Healthy Holiday Edition

Alexandra Grenci, MS, RD, LDN, CDE

Family & Community Health Sciences Educator

Cooperative Extension of Hunterdon County

grenci@njaes.rutgers.edu

Today’s Objectives

• Identify types, possible causes and

symptoms of stress, including effects on

eating behaviors

• Review recommendations for a healthy

diet and adequate physical activity

• Discuss several strategies to make

healthier lifestyle choices during times of

stress

Maybe I can hide

under here until after

the holidays???

Oh no! Not

another invite to

an “ugly holiday

sweater” party!

I can’t believe I

ate the whole

thing!

How do we define “stress”?

There has been no one definition of stress that everyone accepts*.

Two working definitions:

– “Physical, mental, or emotional strain or tension”.

– “A condition or feeling experienced when a person perceives that

demands exceed the personal and social resources the

individual is able to mobilize” (i.e. being “overwhelmed)

• Most people consider the definition of stress to be something that

causes distress.

• However, stress is not always harmful since some stress can result

in necessary changes, such as increased productivity.

*American Institute of Stress

Classes of Stress

Acute Stress

• Fight or flight, usually short term. The body prepares to

defend itself. It takes about 90 minutes for the

metabolism to return to normal when the response is

over. Most common form.

– Modern examples: a fender bender, rushing to meet a

deadline, addressing an occasional problem with family,

etc.

– Symptoms are short term: emotional distress, muscle

tension/headaches, stomach distress

– Not frequent enough to cause extensive damage

associated with longer-term stress

Classes of StressChronic Stress (long-term)

The cost of daily living: bills, kids, jobs…This is the stress we tend to

ignore or push down. Long term, often with no hope seen by the

individual for improvement-

Severe poverty

Dysfunctional families/abuse

Unhappy marriages

Unhappy jobs/careers

Sufferers often become accustomed to it.

Left uncontrolled this stress affects your health- your body and your

immune system

Symptoms: heart attack, stroke, cancer, violence, suicide

Requires extended medical and behavioral treatment

Classes of Stress, continued

Distress: stress in daily life that has negative connotations such as:

Divorce

Punishment

Injury

Negative feelings

Financial Problems

Work Difficulties

Eustress: stress in daily life that has positive connotations such as:

Marriage

Promotion

Retirement

New Baby or Grandchild

Winning Money

New Friends

What are people stressed about?.

Statistic Verification

Source: American

Psychological Association

Research Date: 2017

Most Common Sources of Stress

Percentage Source

1 63% Future of our nation

2 62% Money

3 61% Work

4 57% Political climate

5 51% Violence/crime

Source: American Psychological Association 2017

Who is the most stressed?

The Physiological Stress Response

Behavioral Stress Response

Stress can trigger certain unhealthy ways of coping.

• Ex. disordered eating- (high-fat, high-calorie comfort foods)

excess drinking, smoking, not sleeping, and not exercising.

Just Say YES to Sharing Our Stress!

Can you identify one source of HOLIDAY stress in

your life?

Sources of Holiday-Related Stress

Too many social commitments

Fatigue and lack of sleep

Disordered or atypical eating (type of food, timing of

food, etc.)

Interruptions in usual physical activity schedule

Family stress (visitors, family “debates”, etc.)

Loss of control or decision-making

Travel

Over-doing the spending!

Others?

Be as Active as Possible!

Emotional Benefits of Physical Activity

Research shows the benefits of exercise go beyond just

physical well-being. Physical activities - like walking, biking,

dancing, yoga, or tai chi - can help:

• Reduce feelings of depression and stress

• Enhance your mood and overall emotional well-being

• Increase your energy level

• Improve sleep

So, the next time you are feeling down, anxious, or

stressed, start moving!

General Physical Activity Guidelines for Adults

• Adults should move more and sit less throughout the

day. Some physical activity is better than none.

• Aim for at least 150 minutes (2 hours and 30 minutes) a

week of moderate-intensity movement, spread

throughout the week.

• Adults should also do muscle-strengthening activities of

moderate or greater intensity and that involve all major

muscle groups on 2 or more days a week, as these

activities provide additional health benefits.

• https://health.gov/paguidelines/second-edition/

Physical Activity Guidelines for Older Adults

• Older adults should do multicomponent physical activity that

includes balance training as well as aerobic and muscle-

strengthening activities.

• Determine their level of effort for physical activity relative to their

level of fitness.

• Older adults with chronic conditions should understand whether

and how their conditions affect their ability to do regular physical

activity safely.

• When older adults cannot do 150 minutes of moderate-intensity

aerobic activity a week because of chronic conditions, they should

be as physically active as their abilities and conditions allow.

• Always discuss with your healthcare professional your own

limitations and precautions.

Set a Holiday Physical Activity Action Plan

Try to work in short periods of physical activity every day-

Schedule your physical activity on a calendar so it does

not get lost in the holiday shuffle

Take short walks (15-20mins) outside if weather permits

Walk an extra lap or two in the supermarket or

“warehouse” store

Use opportunities to dance at social functions, rather

than guarding the buffet table

Be active with the grandchildren!

Break up the TV binge-watching. In between bowl

games or your favorite holiday movies, take a brief walk

or do something active

Does Stress Affect Eating Behaviors & Weight?

What is the possible ‘food-stress’ connection?http://www.physchologytoday.com/

• A possible atypical reaction to “chronic stress” and depression

• Increased production of cortisol which does not shut-down as in the

short-term flight or fight reaction

• Gives rise to search for extremely pleasurable foods (high energy

bundles of fat and sugar) which also become ‘comfort’

• This could be a mechanism to avoid the body reacting to chronic

stress/anxiety with increased demand on body fuel reserves (stress

can cause some people to sleep less, be anxious, and lose weight)

• Fat deposits particularly in abdominal area, feedback to the brain to

shut off stress response

• Body tells the brain “It’s OK, you can relax, you are fueled with high

energy food”.

Eat Healthfully and Mindfully!

Dietary Guidelines for Americans: Eating for Good Health

• The Dietary Guidelines for Americans are the best science-

based advice on how to eat for health. The Guidelines

encourage all Americans to eat a healthy diet and be

physically active.

For more information, go to:

– www.DietaryGuidelines.gov

– www.ChooseMyPlate.gov

– www.Health.gov/paguidelines

– www.HealthFinder.gov

Dietary Guidelines Key Messages

• Build a healthy plate

• Cut back on foods high in solid fats,

added sugars, and salt

• Eat the right amount of calories for you

• Be physically active your way

This is an example of a healthy plate

This is NOT a healthy plate!

How do we navigate this?

Just say “no”

to that second

piece of pie!

Stress-Proof Your Eating-at Home

Plan your food purchases! Spend a few minutes each week

writing a list of things you will need. That way you will

always have the basics on hand.

Work from a short list of quick meal “favorites”. Keep those

ingredients stocked in your pantry and fridge.

Re-define “meals”! Dinner can be sandwiches and canned

soup, or “breakfast-for-dinner”, or a simple casserole with a

side of salad or raw vegetables;

As much as your budget can afford, take advantage of “pre-

prepared” foods, such as bagged & pre-washed salads, cut up

veggies at the salad bar, and pre-cooked foods such as

rotisserie chickens (without marinade, if possible).

Stress-Proof Your Eating-at Home

Keep tempting and less than healthy foods out of sight. Put the

healthier options at eye level and upfront in the fridge or pantry.

Stock ready supplies of grab and go snacks, like fresh fruit, fruit/nut

mixes, cut up veggies, and yogurt cups. Make these foods your first

line of defense!

If you are craving carbs, choose complex and whole grain choices

like oatmeal, popcorn, whole grain breads, cereal mixes and

crackers, hummus, fruit, and low-fat dairy foods. Try combining

different food groups for the best satisfaction.

Practice “mindful eating” techniques: ask yourself if there is another

activity that can substitute for eating, such as exercise, if you are not

eating for hunger

Stress-Proof Your Eating-at Celebrations

• Don’t skip meals! Try to eat as close to your regular

mealtimes as possible, to avoid over-eating or excessive

fasting. This will help keep your blood sugar and appetite in

check.

• If you are invited to a party, offer to bring a healthy dish along.

• Budget sweets by cutting back on other carbohydrate foods

(bread, potatoes) at that meal.

• At the buffet table, start with vegetables to take the edge off

your appetite.

• Take a small plate of your favorite foods and then move away

from the buffet table.

• Be mindful of excess alcohol! Try to consume it in moderation

and with food.

Mindfulness-

The quality or state of being conscious

or aware of something…

A mental state achieved by focusing one's

awareness on the present moment,

while calmly acknowledging and accepting

one's feelings, thoughts, and bodily

sensations…

Tools for Reducing “Food Stress”

Mindfulness can balance how,

what, and when we eat…

Cultivating “inner wisdom”-

Tuning into hunger and fullness

body sensations

Really tasting our food

Learning when we have had

enough to eat (satiety)

Choosing foods wisely through

“outer wisdom”

Focusing on becoming “well-

nourished” physically and

emotionally

Hunger Awareness Practice

I am focusing on

my breath…

Mini-Mindful Meditation Practice

Other Stress Management Tips

Get enough sleep (7 to 9 hours) so you have the energy to cope

with stressful situations.

Get adequate physical activity each day. Walking is a simple,

readily available form of PA, but all forms count and can help

reduce stress. Do what you enjoy too!

Write down your feelings. This can help you better understand

what is causing your stress and how you react to it. Consider

journaling what you eat and when you are being physically

active. It will help motivate you to continue.

Nurture close relationships. Communicate with friends and

family often. Let them know how you are feeling.

Focus on celebrating and connecting with the people you care

about! Keep food in balance with other things that are

important to you!

Other Stress Management Tips

Learn to say "no." This can be hard for many people, but

saying no to one extra holiday task or commitment can give

you breathing room for other things in life.

Learn to let go. Remember, the sky won't fall if you wait another

day to do laundry, clean the bathrooms, or write that thank-you

note.

Try new ways to relax. Some studies have found that yoga,

meditation, and relaxation exercises may help reduce stress in

people. Yoga will also help build strength and flexibility.

Get help if you need it. If you can't seem to get relief from

stress and nothing seems to help, talk with a healthcare

professional or counselor.

And to all, a bountiful, enjoyable, and

peaceful Holiday Season!

Resources

USDA MyPlate: http://www.choosemyplate.gov/

American Heart Association Holiday Healthy Eating Guide: http://www.hheatingguidefinalnohablogo.pdf

The Physical Activity Guidelines for Americans: http://www.health.gov/paguidelines/guidelines/default.aspx#toc

American Psychological Association-http://www.apa.org/topics/stress/index.aspx

Contact InfoAlexandra Grenci, MS, RD, LDN, CDE

Rutgers Cooperative Extension of Hunterdon County

Dept. of Family & Community Health Sciences

314 State Route 12, Building #2,

Flemington, NJ 08822

908-788-1342

grenci@njaes.rutgers.edu

http://www.co.hunterdon.nj.us/rutgers/fcs.htm

RCE of Hunterdon County