Stress Management Stress is a fact of life, but the affect it has on your health makes stress management techniques worth a second look. Unchecked stress can lead to weight gain, mood disturbances, and chronic disease. It can cause symptoms of illness, and prompt anxiety, irritability, and feelings of sadness and restlessness. But stress doesn’t […]
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Nutrition Three Ways to Modify Ingredients 1. Use less of ingredients that contain fat, saturated fat, sodium, and sugar. 2. Substitute ingredients. 3. Add new ingredients. All of the ingredients in a recipe add to the end product. You will need to look at each recipe to see where you can make changes. Only certain
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Fitness The key to moving more is finding and doing activities you really enjoy. Dancing, walking, gardening…if it moves you and makes you happy, it works! When you do move, work toward 20 minutes a day of moderate to vigorous levels of movement. Regular physical activity helps with weight management and improving cardiovascular health. Add
Nutrition * Less high calorie, high-fat foods * Lean or low-fat meat, chicken, turkey, and fish * Low-fat and nonfat dairy foods * Limit portion sizes for meals and snacks. * Little piece or serving * Labels. Read “Nutrition Facts” on food labels. Choose foods with fiber, vitamins A and C, calcium and iron. Choose
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Weight Control Like interest on a credit card, extra calories turn into body fat which is hard to “pay off.” To tip the scale in your favor, expend more energy and spend less on calories. Here are some action steps to help you. * Sit less. Spend more time being active. * Limit TV time.
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Stress Management Are you thin-skinned? If critical remarks (or perceived criticism) are unduly painful for you, learning to put them in perspective can reduce their impact. But why does criticism hurt in the first place? Part of the reason is fear that the criticism may be warranted-that you are indeed too fat, too slow, too
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Weight Control Find a friend or a room full of others on similar paths. Getting support as you change lifestyle habits is important. It could be from a buddy who will listen to your woes, applaud your successes, and help you stay on track. Or you could find the support you need in a group
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Systematic Stress Management Program Step 1: Understanding Stress Section Introduction Common Symptoms of Distress Life Events Questionnaire Types of Stressors Daily Hassles and Uplifts Identification of Stressors The following step in the system to Systematic Stress Management is the Identification of Personal Stressors. A stressor is anything that produces stress. It can be a major
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Weight Control If you drink alcohol, you could be taking in hundreds of empty calories every week, leading to a steady, unhealthy weight gain. Healthy, low-calorie:Drink more non-alcoholic, low-calorie beverages (e.g., sparkling water with lemon). Drink “spacers”:Space out alcoholic drinks to make every other one a non-alcoholic drink. The company you keep:Try to avoid or
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Systematic Stress Management Program Step 7: Communication & Stress Section Introduction What is Your Ear-Q? Ten Blocks to Effective Listening Listening Blocks in My Life Skills for Active Listening Improving Your Ear-Q Assertiveness Assertiveness Inventory Assertiveness with Other People The Benefits of Assertiveness Assertiveness Training – The L.A.D.D.E.R. Technique My Practice L.A.D.D.E.R. Using the “10
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