Work/Life Balance: Fitting Healthy Habits into

Your Reality

Nancy Rogers, MS, RDWorksite Wellness ProgramUA Life & Work Connections

Desirable Healthy Habits

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

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”

Physical Activity Issueshttp://www.fitness.gov/resources_factsheet.htm

• Find the time to follow the Surgeon General’s 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

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

Smoking / Tobacco Use

• Find a way to STOP – Today!

• Arizona Smoker’s Helpline

– 1-800-55-66-222

– www.ashline.org

Stress / Sleep

• Ideal is to cope with life’s difficulties without losing sense of inner peace – develop resiliency

• Juggle all of life’s demands without panic• And then sleep at night• And wake up rested and enthusiastic for the next

day

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

Barriers to Healthy Lifestyles

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

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 13:12

Barrier: Stress

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

Everyday Stresses

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

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!

Dealing with Stress

• Learn to recognize serious or long term chronic stress

• Take action when stress becomes too high

Responses to Life’s Stressors

A heart at peace gives life to the body, but envy rots the bones. Proverbs 14:30

A cheerful heart does good like a medicine, but a wounded spirit dries up the bones. Proverbs 15:30

Better a dry crust with peace and quiet than a house full of feasting with strife. Proverbs 17:1

Pleasant words are a honeycomb, sweet to the soul and healing to the bones. Proverbs 16:24

Stress Relievers

• Tamara Bills,

BeautiControl Independent Consultant

Relax and enjoy – but take turns!

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

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

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 <2 hrs, no nicotine<1 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 can’t sleep in 20 minutes, leave bedroom, do a non-

stimulating activity, then return when sleepy.

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

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

Barriers: Good Nutrition

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

Barriers: Good Nutrition

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.

Problem: Desire healthy eating but no time to make meals from scratch

Healthy Food Choices Don’t Warrant this Reaction!

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?

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

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.

The Fear: I can’t 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

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!

Weight Loss will Result When: Energy intake is less than energy output

Barrier: How many calories do I need each day to lose weight?

1. Determine basic calorie needs: BMI desirable weight X 10 women, X 11 men

2. Determine calories needed for physical activity1. Very light 0.2, light 0.3, moderate 0.4, heavy 0.5

3. Determine calories needed for digestion1. Add BMR + activity calories then X 0.1

4. Total up calorie needs5. Subtract 500 to lose 1 lb a week

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% = 215+2145= 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!

Matt’s Weight Loss Plan, www.mypyramid.gov

• 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

Mod. Physical Activity:*Fast 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

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.

Do You Know How Food Portions Have Changed in 20 Years?

National Heart, Lung, and Blood InstituteObesity Education Initiative

Then Now

3-inch diameter140 calories

5-6 inch diameter350+ calories

+ 210 calories

+ 500 calories

820 calories 320 calories

TURKEY SANDWICH

20 Years Ago Today

610 Calories6.9 ounces

+ 400 Calories

FRENCH FRIES 20 Years Ago Today

210 Calories2.4 ounces

+ 525 calories

1,025 calories 2 cups of pasta with sauce and 3 large meatballs

20 Years Ago Today

500 calories1 cup spaghetti with sauce and 3 small meatballs

SPAGHETTI AND MEATBALLS

Then Now

2 ounce patty + bun270 calories

4 ounce patty + bun430 calories

+ 160 calories

Then Now

20-64 ounces280 – 900+ calories

6 ounces85 calories

+ 800 calories

Portion

Controlled

14 ounce steak1,200 calories

Portion

Distortion

3 ounce steak260 calories

+ 940 calories

Portion

Controlled

Portion

Distortion

Regular bean & cheese burrito

370 calories

Fast Food Taco Salad w/ beans

640 calories

+ 270 calories

Portion

Controlled

Portion

Distortion

Tall Café Latte with Skim Milk

120 caloriesVenti White Chocolate

Mocha with Whole Milk, Whip cream630 calories

+ 510 calories

Visualize Your Serving Size

About 1 cup: Fist, tennis About 1 cup: Fist, tennis ballball

Food: Green salad, frozen yogurt,Food: Green salad, frozen yogurt,medium piece of fruit, baked medium piece of fruit, baked

potatopotato

About ½ cup, 1 handfulAbout ½ cup, 1 handfulFood: Cut fruit, cooked vegetables, Food: Cut fruit, cooked vegetables, pasta, rice, pretzels, snack foodspasta, rice, pretzels, snack foods

About ¼ cupAbout ¼ cupFood: dried fruit, nutsFood: dried fruit, nuts

Visualize Your Serving Size

About 3 ouncesAbout 3 ouncesFood: Meat, PoultryFood: Meat, Poultry

About 1 teaspoonAbout 1 teaspoonFood: margarine, spreadsFood: margarine, spreads

About 3 ouncesAbout 3 ouncesFood: cooked fishFood: cooked fish

About 1 teaspoonAbout 1 teaspoonFood: mayonnaise, oils, Food: mayonnaise, oils,

dipsdips

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

PORTION PORTION DISTORTIONDISTORTION

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 you’re full• Add physical activity to your every day routine.

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.

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

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

Barrier: Food Preferences

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

Barrier: Food Preferences

–Explore ways to savor smaller portions

Mireille Guiliano: Why French Women Don’t Get Fat

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

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

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?

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.

• ACSM’s Guidelines for Exercise Testing and Prescription, American College of Sports Medicine, 2006.

• How to Get your Kids to Eat…But Not Too Much by Ellyn Satter, RD, ACSW.

Questions?