eating through stress staying healthy when times get tough jean rodvold, umd food coach
TRANSCRIPT
Goal Provide you with the knowledge,
resources & tools to balance healthy eating during stressful times.
Caffeine Stimulates the central nervous system…
Alleviating fatigue Increasing wakefulness Improving concentration & focus
Perfect for studying… but the trick is to learn when enough is enough
Limit your Buzz Excess caffeine (>500mg) can cause:
Insomnia Nervousness Restlessness Irritability Stomach upset Fast heartbeat Muscle tremors
Moderate doses are not harmful (2-4 cups)
8oz generic brewed coffee = 95-
200mg (depends on brand)
16oz Starbucks coffee = 330mg
16oz Latte = 150mg
8oz black tea = 14-61mg
8oz green tea = 24-40mg
12oz Diet Coke = 38-47mg
12oz Coke = 30-35mg
12oz Mountain Dew = 46-55mg
1 bottle 5 hour energy = 207mg
16oz can AMP = 142mg
16oz can Monster = 160mg
16oz can Red Bull = 156mg
16oz can Rockstar = 156mg
Popular Beverages
Keep an eye on your caffeine intake, try to limit yourself to
200-300mg per day.or
2-4 cups (16-32oz) brewed coffee per day
“Energy Drinks” Caffeine Sugar Added
Vitamins/minerals Herbal
supplements
Monster Taurine Panax Ginseng root
extract L-carnitine Niacinamide Guarana seed
http://boston.cbslocal.com/2012/11/15/fda-investigates-deaths-possibly-linked-to-5-hour-energy/
Get Some Sleep! Reduced Sleep may
Promote increased food intake Reduce energy expenditure Disrupt appetite hormones Cause body to favor more fat storage
Sleep reduces Stress!
What’s the recommendation? 7 to 9 hours of sleep per night
Take a Break! Build in some time for yourself
Go for a walk & get some fresh air Go to the gym Do yoga or meditate Grab lunch with a friend Do resistance exercises in your room
Physical activity can be the perfect break from studying! Reduces stress & improves mood Helps you sleep better Helps keep your thinking, learning, & judgment skills sharp
Anywhere Exercises Cardio
Running stairs Jogging in
place/high knees Jumping Jacks Kickboxing
Flexibility Stretching
Prop your foot up for deeper stretch
Strength Triceps chair dips Isometric Bicep
hold Pushups Plank Back extensions Crunch w/ twist Hip flexor Squats
Location, Location, Location Get out of your house, apartment or dorm
room Bring along a healthy snack Only bring enough money for something
small
Great places to study Library Coffee Shops Kirby Lounge
Like a Boy Scout, Be Prepared! Shop Early Make a List Prep Foods
“5-DAY MENU”
Be aware of your less healthy habits Make a study schedule
Get the most out of the DC Fill up on the good stuff
Salads Fresh Fruits Whole grains Lean Meats
Take fresh fruit to go!!!! Save for snacks
Re-think your drink Skip the sugary soda, cappuccinos & juices Drink Skim milk, water, hot tea
Rethink Your Expectations If your long range goal is to lose weight,
consider weight maintenance over the holidays.
For success Regular exercise patterns Balanced diet most days
Stay Active! Make an effort to move everyday Plan time for exercise Start a new family tradition
Go to a parade Have a snowball fight Go cross country skiing or snowshoeing Go for a snowy walk
Take Stock Survey the entire table before digging in
Decide which foods are worth eating and which you can ignore
Why waste calories on food that does not bring you pleasure?
Portion size You can still enjoy all your holiday
favorites, but remember to: Take a small portion Eat slowly Savor the flavor of the season
Avoid going for seconds
Eat Your Calories Instead of drinking them Holiday beverages can be loaded with
calories, fat, and sugar Opt for water or sugar free beverages
Sip a large glass of water between every alcoholic drink, non alcoholic punch, or eggnog.
Splurge on Something Meaningful Choose to eat your favorite holiday treat
or side dish
Ignore the foods you enjoy least
What food do you look forward to most over the holidays?
Don’t be a part of the “Clean Plate Club” Don’t feel like you have to clean your
plate Leave a few bites of everything Eat until you are satisfied, but not overly
full
Satiety Scale1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Don’t Skip Meals Skipping meals in order to “save up” for
a big holiday dinner may actually cause you to overeat, instead: Eat smaller meals
Make them healthier
Include vegetables, fruits, and whole grains
Be Courteous When hosting include lower-calorie
foods Fruits Vegetables Lean meats
When you are a guest Bring along a lower calorie dish to share