WorkLife Balance: Fitting Healthy Habits into Your Reality

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Work/Life Balance Fitting Healthy Habits into
Your Reality

• Nancy Rogers, MS, RD
• Worksite Wellness Program
• UA Life Work Connections

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Desirable Healthy Habits

• Food Issues
• Physical activity
• Smoking
• Alcohol intake
• Stress
• Sleep

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Food Issueswww.mypyramid.gov

• Meet the nutrient requirements for health
• Learn how to balance calories eaten to achieve
  and maintain a healthy weight
• Find the time to prepare healthy meals at home
  that include the family
• Learn to deal with emotional eating
• Teaching the taste buds to like healthier foods

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Physical Activity Issueshttp//www.fitness.gov/re
sources_factsheet.htm

• Find the time to follow the Surgeon Generals
  guidelines
• 30 minutes of moderate physical activity on most
  days
• 60 minutes to prevent weight gain in middle age
• Around 90 minutes to keep off excess weight
• Integrate the 3 areas of exercise
• Aerobic
• Strength / Resistance
• Flexibility

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Alcoholwww.healthierus.gov

• If you drink, use alcohol in moderation
• Men 2 drinks per day
• Women 1 drink per day
• One drink 4 oz of wine, 12 oz of beer,
• or 1 ½ oz of distilled
  spirits

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Smoking / Tobacco Use

• Find a way to STOP Today!
• Arizona Smokers Helpline
• 1-800-55-66-222
• www.ashline.org

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Stress / Sleep

• Ideal is to cope with lifes difficulties without
  losing sense of inner peace develop resiliency
• Juggle all of lifes demands without panic
• And then sleep at night
• And wake up rested and enthusiastic for the next
  day

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Barriers to Achieving Healthy Habits

• Talk among yourselves on why these areas are so
  hard to practice consistently
• Daily good nutrition
• Daily physical activity
• Stopping tobacco use
• Obtaining restful sleep
• Managing stress

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Barriers to Healthy Lifestyles

• Time
• Food preferences
• Unresolved stress
• Self care is hard to do
• Resistance to change
• Lack of energy

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Take time to nurture yourself

• Caring for your needs is not the same as
  selfishness.
• Your ability to stay healthy means you have the
  energy to give to your family and friends.
• Exercise
• Eating right
• Sleep
• Relaxation

Hope deferred makes the heart sick,but a longing
fulfilled is a tree of life. Proverbs
1312
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Barrier Stress

• Stress is a part of life
• Work
• Home
• Children / aging parents / spouse
• Finances
• Car repairs
• Illness

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• Everyday Stresses

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Response to Stress - Resiliency

• To be under pressure is inescapable. Pressure
  takes place through all the world war, siege,
  the worries of state. We all know men who grumble
  under these pressures and complain. They are
  cowards. They lack splendor. But there is another
  sort of man who is under the same pressure, but
  does not complain. For it is the friction which
  polishes him. It is pressure which refines and
  makes him noble. - St. Augustine, 354-430
  AD

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Coping with Unresolved Stress

• Recognize acute or minor stress versus chronic
  stress
• Minor stresses of everyday life
• Learn ways to take small vacations
• 30 second breaks in the day to
• look at the color of the sky
• Watch a bug
• Smell the fragrance of a flower
• Notice the colors / sounds around you
• Practice present consciousness
• Stretch those tense muscles!

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Dealing with Stress

• Learn to recognize serious or long term chronic
  stress
• Take action when stress becomes too high

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Responses to Lifes Stressors
A heart at peace gives life to the body, but envy
rots the bones. Proverbs 1430
A cheerful heart does good like a medicine, but a
wounded spirit dries up the bones.
Proverbs 1530
Better a dry crust with peace and quiet than a
house full of feasting with strife.
Proverbs 171
Pleasant words are a honeycomb, sweet to the soul
and healing to the bones. Proverbs 1624
A mans spirit sustains him in sickness, but a
crushed sprit who can bear? Proverbs
1714
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Stress Relievers

• Tamara Bills,
• BeautiControl Independent Consultant

Relax and enjoy but take turns!
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Barrier GettingEnough Sleep

• Sleep is not an option!
• Purpose of sleep is still not clearly understood
• Sleeping disorders do exist, and there are ways
  to help 520-626-0535
• Dr. James Goodwin, PhD, Scientific
  Investigator at AZ Respiratory Center and Sleep
  Lab, 4/06

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Sleep Needs, average (Dr. Goodwin, 4/06)

• Infants begin to sleep through the night, 9 mo
• Toddlers 12-14 hours sleep with naps
• Preschoolers 11-12 hours
• 6-12 yr olds 9-11 hours
• Adolescents 9-9 ¼ hours (average is 7 ¼ hours)
• Adults 8.3 hours
• Elderly 8.3 hours, often with naps

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Develop Consistent Sleep Hygiene(Dr. Goodwin,
4/06)

• Set a pattern of when to go to bed and when to
  get up, same on weekends as week days
• Form a relaxing pre-sleep ritual
• Avoid stimulants 4-6 hours prior to bedtime (no
  alcohol lt2 hrs, no nicotinelt1 hr, no caffeine
  4hrs)
• Set aside a worry time write things down
• Keep room cool, dark, and quiet
• Bed is for sex and sleep only
• If cant sleep in 20 minutes, leave bedroom, do a
  non-stimulating activity, then return when
  sleepy.

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Time Solutions Prioritize

• Take one area of health to work on at a time
• Nutrition
• Physical activity
• Stress
• Sleep
• relationships

Little drops of water wear down big stones.
Russian Proverb
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Barriers Good Nutrition

• Problem no time for family meals
• Solution
• See it as a priority, at least 4 times a week,
  have dinner together
• Have children help in planning / preparation /
  shopping
• Plan ahead
• Shopping list for the week
• Determine main entrees to prepare

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Barriers Good Nutrition

• Sack lunches for the family
• Healthy breakfast choices
• Plan ahead have ingredients on hand.

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Barriers Good Nutrition
Problem Desire healthy eating but no time to
make meals from scratch

• Solution
• Find healthy fast food / deli choices
• Find healthy partially prepared entrees
• Try using a crock pot
• Make a double batch and freeze
• Use frozen and canned fruits / vegetables
• Cook some things the night before.

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Healthy Food Choices Dont Warrant this Reaction!
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Barrier Resistance to Change

• How do you overcome resistance to change?
• Try to find out why the resistance is there
• Afraid of failure
• Discouraged
• Overwhelmed
• Seems too hard
• Not enough practical information?

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Motivational Barriers

• Review basic concepts of motivational
  interviewing (Dr. Robert Rhodes, PhD, 2006)
• D Desire to change
• A Ability to change
• N Need to change
• C Commitment to change
• R Reason to change
• S Steps towards making the change

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Barrier Need to Achieve a Healthy Weight

• Desire it, able to do it, need to change to
  prevent Diabetes, heart disease committed to
  change, but resist changing habits
• Too much effort, no energy
• Feelings of fear of failure
• Like the taste of sweets/fat/salty high calorie
  foods and afraid to give them up.

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The Fear I cant lose weight, so why try?The
Good News Weight Loss is Possible!

• The perception that weight loss is rarely
  successful is a misconception.
• For those who have tried to lose weight, almost
  50 have maintained weight loss successfully for
  at least one year
• NHLBI defines successful weight loss as
  intentional reduction of 10 from baseline,
  maintained for 1 year.
• J Am Dietetic Assoc 5/05
• Dr. Blackburn, Harvard Medical School

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Solutions Successful Weight Management

• You have to believe that the behavior changes
  necessary will result in wt loss
• You have to see that the benefits of losing
  weight outweigh the hardships
• You have to see that you can overcome the
  barriers and be successful!
• IT STARTS IN YOUR MIND!

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Weight Loss will Result When Energy intake is
less than energy output
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Barrier How many calories do I need each day to
lose weight?

• Determine basic calorie needs BMI desirable
  weight X 10 women, X 11 men
• Determine calories needed for physical activity
• Very light 0.2, light 0.3, moderate 0.4, heavy
  0.5
• Determine calories needed for digestion
• Add BMR activity calories then X 0.1
• Total up calorie needs
• Subtract 500 to lose 1 lb a week

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Healthy Weight Loss for Matt

• Matt is 200lbs, desirable weight 150lbs (BMI)
• 150 X 11 1650 BMR
• Exercise is light 1500 X 0.3 495
• 495 1650 2145 calories
• Digestion X10 2152145 2360 to maintain
  weight
• To lose 1 lb a week, 2360 500 1860
  calories/day
• body fat is too high needs more exercise!
• He can eat more if he exercises more!

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Matts Weight Loss Plan, www.mypyramid.gov
Mod. Physical ActivityFast walking to and
from parking lot 20 min With dog 30 min
Stairs 10 min Weights upper/lower body
Mon/Wed/Fri for 30 min. all major muscle
groups. Stretching/curl-ups /push-ups each
morning 10 min

• 1860 calories a day
• Fruits 1 ½ cups
• Vegetables 2 ½ cups
• Grains 6 oz equivalents
• Meats and Beans 5 oz equivalents
• Milk/Calcium source 3 cups
• Oils 5 teaspoons
• Discretionary Calories 200

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Overcome Motivational Barriers to Healthy Weight
Loss Set up Your Strategy

• Limit calories to gradually lose weight, and
  still obtain all the nutrients you need for
  health.
• Include daily physical activity.
• Control portion sizes
• Series of slides from Dr. Jacqueline Mauer, PhD,
  NSC department.

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Do You Know How Food Portions Have Changed in 20
Years?
National Heart, Lung, and Blood Institute Obesity
Education Initiative
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Then Now
210 calories
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TURKEY SANDWICH
500 calories
20 Years Ago
Today
320 calories
820 calories
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FRENCH FRIES
20 Years Ago
Today
400 Calories
210 Calories 2.4 ounces
610 Calories 6.9 ounces
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
525 calories
1,025 calories 2 cups of pasta with sauce and 3
large meatballs
500 calories 1 cup spaghetti with sauce and 3
small meatballs
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Then Now
160 calories
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Then Now
800 calories
20-64 ounces 280 900 calories
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Portion Controlled
Portion Distortion
940 calories
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Portion Controlled
Portion Distortion
270 calories
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Portion Controlled
Portion Distortion
510 calories
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Visualize Your Serving Size
About 1 cup Fist, tennis ballFood Green salad,
frozen yogurt,medium piece of fruit, baked potato

• About ½ cup, 1 handful
• Food Cut fruit, cooked vegetables, pasta, rice,
  pretzels, snack foods

• About ¼ cup
• Food dried fruit, nuts

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Visualize Your Serving Size

• About 1 teaspoon
• Food margarine, spreads

• About 3 ounces
• Food cooked fish

About 3 ouncesFood Meat, Poultry

• About 1 teaspoon
• Food mayonnaise, oils, dips

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Visualize Your Serving Size

• Grains, in oz Equivalents
• 1 oz grains
• 1 slice bread
• 1 cup dry unsweetened cereal
• ½ cup cooked rice, pasta, cereal, corn, potatoes
• 2 corn tortillas
• 1 6 diameter flour tortilla

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PORTION DISTORTION
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Weight management Review

• Know what your desired / practical weight is
• Know how many calories you need daily to meet
  nutritional needs and yet lose 1-2 lbs/week
• Learn portion sizes
• Practice eating when you are hungry, stopping
  when youre full
• Add physical activity to your every day routine.

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Barrier No time for Physical activity

• Practical solutions Just do it!
• STRENGTH Take 15 minutes at work for resistance
  exercise with elastic bands do 20 curl ups in
  bed before you get up do 20 wall push ups at
  work.
• AEROBIC Take six 10 minute slots throughout the
  day to walk, dance, skip rope, climb stairs.
• FLEXIBILITY bend to touch toes stretch arms
  over your head rotate neck shrug shoulders.

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Time Barriers Good Nutrition

• Problem no time for family meals
• Solution
• See it as a priority, at least 4 times a week,
  have dinner together
• Have children help in planning / preparation /
  shopping
• Plan ahead
• Shopping list for the week
• Determine main entrees to prepare

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Barrier Food Preferences You only like
foods rich in fat / salt / sugar

• Solutions
• Explore ACTT of healthy foods
• Aroma,
• color,
• taste,
• texture
• Graham Kerr Charting a Course to Wellness, 2004

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Barrier Food Preferences

• Buy a new fruit or vegetable each week and try it

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Barrier Food Preferences

• Explore ways to savor smaller portions
• Mireille Guiliano Why French Women Dont Get
  Fat

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Barrier Food Preferences

• Relationship between food intake, lifestyle
  choices, and chronic disease
• Take a basic nutrition course
• Talk to a Registered Dietitian
• Check out some websites
• www.healthierus.gov
• www.mypyramid.gov

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Barrier Emotional Eating

• Make eating a singular event
• Eat in one room only
• Enjoy each bite, chew slowly
• Watch portion sizes, use small plates
• Journal your eating habits to determine
• Hunger scale practice eating when hungry,
  stopping when full
• Timing of meals and snacks
• Mood when eating try substituting other
  activities
• Record the amount of comfort foods

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Time Solutions Prioritize

• Take one area of health to work on at a time
• Nutrition
• Physical activity
• Stress
• Sleep
• relationships

Little drops of water wear down big stones.
Russian Proverb
Which one will you work on?
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Additional Resources

• Thin for Life (2003) and Eating Thin for Life
  (1997) by Anne Fletcher, MS, RD
• Cooking Healthy Across America by the American
  Dietetic Association, 2005.
• ACSMs Guidelines for Exercise Testing and
  Prescription, American College of Sports
  Medicine, 2006.
• How to Get your Kids to EatBut Not Too Much
  by Ellyn Satter, RD, ACSW.

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Questions?