Transcript Fat

UNHEALTHY WAYS OF COPING WITH STRESS
• Smoking
• Drinking too much
• Overeating or under
eating
• Zoning out for hours
in front of the TV or
computer
• Withdrawing from
friends, family, and
activities
• Using pills or drugs
to relax
• Sleeping too much
• Procrastinating
• Filling up every
minute of the day to
avoid facing
problems
• Taking out your
stress on others
(lashing out, angry
outbursts, physical
violence)
STRESS MANAGEMENT SLIDES
HEALTHY AND FUN WAYS TO DEAL WITH
STRESS
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Go for a walk.
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Spend time in nature. •
Call a good friend.
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Sweat out tension with a•
good workout.
Yoga
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Write in your journal.
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Take a long bath.
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Light scented candles
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good
book.
Listen to music.
Watch a comedy
Meditation, prayer
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #1:
AVOID UNNECESSARY STRESS
Learn how to say “no”
 Know your limits and stick to them
 Refuse to accept added responsibilities when you are close to
reaching them.
 Do not take on more than you can handle.
Avoid people who stress you out
 If someone is consistently causing stress in your life and you
can not turn the relationship around, limit the amount of time
you spend with that person.
Take control of your environment
 Find out ways to avoid a place that causes you stress
 If traffic makes you tense, take a longer but less-traveled
route.
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #1:
AVOID UNNECESSARY STRESS (CONT’D)
Avoid hot-button topics
 If you repeatedly argue about the same subject with
the same people, stop bringing it up or excuse yourself
when the topic of discussion.
Limit your to-do list
 Analyze your schedule, responsibilities, and daily tasks.
 If you have too much on your plate, distinguish
between the “shoulds” and the “musts.”
 Drop tasks that are not truly necessary to the bottom of
the list or eliminate them entirely.
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #2:
ALTER THE SITUATION
Figure out what you can do to change things so the problem
does not present itself in the future.
Express your feelings instead of bottling them up.
 If something or someone is bothering you, communicate
your concerns in an open and respectful way.
 If you do not voice your feelings, resentment will build and
the situation will likely remain the same.
Be willing to make compromises.
 When you ask someone to change their behavior, be willing
to do the same.
 If you both are willing to bend at least a little, you will have a
good chance of finding a happy middle ground.
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #2:
ALTER THE SITUATION (CONT’D)
Be more assertive.
 Do not take a backseat in your own life.
 Deal with problems head on, doing your best to
anticipate and prevent them.
Manage your time better.
 Poor time management can cause a lot of stress.
 When you are stretched too thin and running behind, it
is hard to stay calm and focused.
 But if you plan ahead and make sure you do not
overextend yourself, you can alter the amount of stress
you are under.
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #3:
ADAPT TO THE STRESSOR
Reframe from problems.
 Try to view stressful situations from a more positive
perspective.
Example:
Rather than fuming about a traffic jam, look at it as an
opportunity to pause and regroup, listen to your favorite radio
station, or enjoy some alone time.
Look at the big picture.
 Take perspective of the stressful situation.
 Examples:
 Ask yourself how important it will be in the long run.
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #3:
ADAPT TO THE STRESSOR
Adjust your standards.
 Perfectionism is a major source of avoidable stress.
 Set reasonable standards for yourself and others, and
learn to be okay with “good enough.”
Focus on the positive.
 When stress is getting you down, take a moment to
reflect on all the things you appreciate in your life,
 Including your own positive qualities and gifts.
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #4:
ACCEPT THE THINGS YOU CAN’T CHANGE
Don’t try to control the uncontrollable.
 Many things in life are beyond our control (particularly the
behavior of other people)
 Rather than stressing out over them, focus on the things you
can control
Look at the bright side.
 “What doesn’t kill us makes us stronger.”
 When facing major challenges, try to look at them as
opportunities for personal growth.
 If your own poor choices contributed to a stressful situation,
reflect on them and learn from your mistakes.
STRESS MANAGEMENT SLIDES
STRESS MANAGEMENT STRATEGY #4:
ACCEPT THE THINGS YOU CAN’T CHANGE
(CONT’D)
Share your feelings.
 Talk to a trusted friend or make an appointment with a
therapist
Learn to forgive.
 Accept the fact that we live in an imperfect world and
that people make mistakes.
 Let go of anger and resentments.
 Free yourself from negative energy by forgiving and
moving on.
STRESS MANAGEMENT SLIDES
HEALTHY LIFESTYLE
The following can help you increase your resistance against
stress:
Exercise regularly.
 Physical activity plays a key role in reducing and preventing
the effects of stress.
 Make time for at least 30 minutes of exercise, three times
per week.
Eat a healthy diet.
 Start your day right with breakfast to keep your energy up
 Clear your mind with balanced, nutritious meals throughout
the day.
STRESS MANAGEMENT SLIDES
HEALTHY LIFESTYLE (CONT’D)
Get enough sleep.
 Adequate sleep (7-8 hours per night) fuels your mind,
as well as your body.
 Feeling tired will increase your stress because it may
cause you to think irrationally.
Reduce caffeine and sugar.
 The temporary "highs" caffeine and sugar provide often
end in with a crash in mood and energy.
 By reducing the amount of coffee, soft drinks,
chocolate, and sugar snacks in your diet you will feel
more relaxed and have a better nights rest.
STRESS MANAGEMENT SLIDES
FACT IS: WE ALL NEED FATS.
• Fats help nutrient absorption, nerve transmission,
maintaining cell membrane integrity
• However, when consumed in excess amount, fats
contribute to weight gain, heart disease and certain
types of cancer.
• Some fats promote our health positively while others
increase our risks of heart disease.
• The key is to replace bad fats with good fats in our
diet.
RECIPE MODIFICATION SLIDES
THE GOOD FATS
Monounsaturated fats
-Lower total cholesterol and LDL cholesterol (the bad
cholesterol)
-Increase HDL cholesterol (the good cholesterol).
-Examples are Nuts including peanuts, walnuts, almonds
and pistachios, avocado, canola and olive oil
Polyunsaturated fats
Lower total cholesterol and LDL cholesterol
Examples are: Seafood like salmon and fish oil, as well
as corn, soy, safflower and sunflower. Omega 3 fatty
acids belong to this group.
RECIPE MODIFICATION SLIDES
THE BAD FATS
Saturated fats
-Raise total blood cholesterol as well as LDL cholesterol
(the bad cholesterol).
-Mainly found in animal products such as meat, dairy,
eggs and seafood.
-Some plant foods are also high in saturated fats such as
coconut oil, palm oil and palm kernel oil.
RECIPE MODIFICATION SLIDES
THE BAD FATS
Trans fats
• Invented as scientists began to "hydrogenate" liquid oils so
that they can withstand better in food production process
and provide a better shelf life.
• As a result of hydrogenation, trans fatty acids are formed.
• Trans fatty acids are found in many commercially packaged
foods, commercially fried food such as French Fries from
some fast food chains, other packaged snacks such as
microwaved popcorn as well as in vegetable shortening and
hard stick margarine.
RECIPE MODIFICATION SLIDES
Food fats
Blood Fats
RECIPE MODIFICATION SLIDES
REASONS FOR MAKING RECIPE
SUBSTITUTIONS:
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Trims fat and cholesterol
Cuts down the amount of calories
Substitutions may have better health benefits (e.g.
olive oil vs. butter)
Not only are the ingredients healthier but may add a
different and richer flavor.
Keep in mind that adding different foods (e.g. Fruits
and vegetables) to your dishes will also add more
nutrients, leaving you more healthy and satisfied.
RECIPE MODIFICATION SLIDES
INGREDIENT SUBSTITUTIONS
(REFER TO HANDOUTS FOR MORE WAYS TO TRIM THE FAT, CHOLESTEROL
AND CALORIES)
If your recipe uses:
Substitute this:
Whole milk
skim or 1% milk
Cream
Evaporated skim milk
Whipped cream
Low fat of fat free whipped
topping
Sour cream
Fat free sour cream, low fat yogurt
mayonnaise
Low fat or fat free mayo, olive oil
based mayo, plain yogurt, or use a
different condiment (e.g.
hummus)
Cream Cheese
Try the fat free versions, unless
you are baking
Ricotta cheese
1% cottage cheese or part skim
riccotta
RECIPE MODIFICATION SLIDES
INGREDIENT SUBSTITUTIONS
CONTINUED…
If your recipe uses:
Substitute this:
Whole milk cheese
Part skim mozzarella or low fat/
reduced fat cheese
Butter, lard, shortening
Canola or olive oil, or applesauce
in baking cakelike items
Oil in baking
Equal amount of apple sauce or
apple butter, or double the
amount of plain yogurt
1 whole egg
2 egg whites or equivalent egg
substitute
RECIPE MODIFICATION SLIDES
MACARONI AND CHEESE
RECIPE COURTESY OF PAULA DEAN
2 cups uncooked elbow macaroni (an 8-ounce box isn't quite 2 cups)
4 tablespoons (1/2 stuck) butter, cut into pieces
2 1/2 cups (about 10 ounces) grated sharp Cheddar cheese
3 eggs, beaten
1/2 cup sour cream
1 (10 3/4-ounce) can condensed Cheddar cheese soup
1/2 teaspoon salt
1 cup whole milk
1/2 teaspoon dry mustard
1/2 teaspoon black pepper
RECIPE MODIFICATION SLIDES
SIDE DISH MAKEOVER: DELICIOUSLY
HEALTHIER
MAC AND CHEESE RECIPE
Look through
other recipes
and think about
what ingredients
you can imagine
will taste good!
2 cups of Whole wheat Elbow Pasta (dry)
1 ½ cups skim milk
2 tbsp half and half
¼ cup part-skim ricotta
6 oz-50% reduced fat sharp cheddar (grated)
6 oz- 50% reduced fat pepper Jack (grated)
1 tbsp smart balance spread
1 tsp cornstarch
Pinch of ground black pepper
Pinch of salt
1 tbsp seasoned breadcrumbs
1 tbsp grated Pecorino Romano
2 cups baby spinach
Olive oil cooking spray
RECIPE MODIFICATION SLIDES
DESSERT: BANANA BREAD
COURTESY OF ALLRECIPES.COM
2 cups all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup butter
3/4 cup brown sugar
2 eggs, beaten
2 1/3 cups mashed overripe bananas
Nutritional Information
Amount Per Serving Calories: 229 | Total Fat: 8.8g | Cholesterol: 56mg
RECIPE MODIFICATION SLIDES
DESSERT MAKEOVER: BANANA BREAD RECIPE
FROM COOKING LIGHT SEPT. 2003
Chocolate Marbled Banana Bread
Ingredients
1 cups all-purpose flour
½ cup whole wheat flour
¼ cup wheat germ
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup sugar
1/4 cup canola oil
1 1/2 cups mashed ripe banana (about 3 bananas)
1/2 cup egg substitute
1/3 cup plain low-fat yogurt
1/2 cup semisweet chocolate chips
Canola/Vegetable oil Cooking spray
Nutritional Information (serving size 1 slice, makes 16 servings)
Cals: 183 (23% from fat) Fat: 4.7g (sat 2.8g,mono 1.4g,poly 0.2g)
Cholesterol: 8mg
RECIPE MODIFICATION SLIDES
Physical activity = any body movement carried out by the
skeletal muscles and requiring energy
Exercise = planned, structured, repetitive movement of
the body designed to improve or maintain physical
fitness
Physical fitness = a set of physical attributes that allows
the body to respond or adapt to the demands and
stress of physical effort
IT’S NOT SO BAD ONCE YOU GET THE HANG OF IT !
EXERCISE SLIDES
PLACING INCREASING AMOUNTS OF STRESS
ON THE BODY CAUSES ADAPTATIONS THAT
IMPROVE FITNESS…
FITT principle for overload:
Frequency—How often
Intensity—How hard
Time—How long (duration)
Type—Mode of activity
EXERCISE SLIDES
12 WAYS TO CREATE AN ACTIVE LIFESTYLE
Forget the fads
Be Realistic
Make a commitment
Start Slow
Be consistent
Stick with it
Be flexible
Be creative
Make a list of options
Plan for activity
Forgive yourself
Congratulate yourself
EXERCISE SLIDES
EXERCISE SLIDES
DESIGNING YOUR OWN EXERCISE PROGRAM
Medical clearance
Fitness assessment
Setting goals
Choosing activities for a balanced program
EXERCISE SLIDES
BEING ACTIVE AT LUNCHTIME
Why?
 Re-energize
 Wake up
 Stretch out
 Take a well-deserved break!
What?
 Aerobic activites
 Balance activites
 Fun Activities
How?
 Walk to and from lunch
 Walk (or run) errands
 Walk with friends or colleagues
EXERCISE SLIDES
12 EASY WAYS TO ENJOY FITNESS AT WORK
Wear a pedometer at work
Walk around the office
Walk around the building
Walk up and down the
stairs
Walk around the block
Walk and talk
Lift weights while you talk
Take a weight break
Work your abs
Stretch your arms and legs
Stretch your stress away
Check your pedometer
EXERCISE SLIDES