Eat, Play, Sleep
Intuitive Eating, Physical
Activity, and Sleep in managing
STRESS
Jane Skapinker
Registered Dietitian
February 2015
Session Outline
• What is stress?
• Intuitive eating
▫ Mindful activity
• Intuitive Physical Activity
▫ Intrinsic vs extrinsic motivators
▫ Health impact
• Sleep
▫ Sleep IQ Test
▫ Importance
▫ Strategies for better sleep
What is stress?
• The after effects of a person failing to respond
properly to an event that has occurred in their
life, whether physical or emotional.
• Stress happens in 3 stages:
1.
2.
3.
The alarm stage (Fight or flight)
The resistance stage (Body learning to cope with the
situation)
The exhaustions stage (Body has used all of its resources,
degeneration
Pick which ones you’re
Going to try!
Self medicating with “addiction”
In 1997, the count abuse in the U.S.:
heroin
amphetamines
cocaine/crack
marijuana
alcohol
nicotine
caffeine
processed foods
200,000
800,000
1.5 million
10 million
11 million
61 million
130 million
everyone
“Riding a raft down white water rapids, a
master has no more control over the water
than you do. The difference is that a master is
in control being out of control.”
– Werner Erhard
STOP
CHOOSE
CHANGE
CONTINUE
& adapt new
behaviour
with current
behaviour
Intuitive Physical Activity
Let’s shift gears and discuss
intuitive exercise!
Intuitive Exercise
Intrinsic vs. extrinsic motivation for exercise
Intrinsic motivation
• Motivation comes from
internal rewards
• Rewards are often
experienced right away
 Mood enhancement
 Decreased stress
 Enjoyment
 Sleep better
Extrinsic motivation
• Motivation comes from
external rewards
• Rewards are rarely
immediate
 Weight loss
 Increased muscle tone
 Money / gifts
Research shows that those who exercise regularly are able
to shift focus from extrinsic to intrinsic motivation
Newburg, D., Kimiecik, J., Durand-Bush, N., & Doell, K., 2002
Intuitive Exercise
Just a few ideas:
•
•
•
•
•
•
•
•
•
Sports
Walking
Biking
Hiking
Swimming
Skating
Rock climbing
Dancing
Wii fit
From the HAES Curriculum developed by Society for
Nutrition Education and Behaviour, NAAFA and ASDAH
•
•
•
•
•
Free workout videos on
the internet
Taking the long way to
class or work
Parking far
Stairs
Gym
Intuitive Exercise
SLEEP
• Move your body in a way that feels good
• Notice how you feel before, during and after physical
activity
From the HAES Curriculum developed by Society for
Nutrition Education and Behaviour, NAAFA and ASDAH
The Benefits of SLEEP…zzz
Stronger
Immune
System
Lower risk of heart
disease & blood
pressure
Appetite
Accident
avoidance
Improves
Mood
Stress
Management
Tips for the Best Sleep!
Keep your room
dark & quiet
Limit caffeine in
the afternoon
Nicotine
Turn off screens
1 hour before
bedtime
Make sure
you’re not
hungry or too
full before
bedtime
Limit your
alcohol intake
Regular activity
Tips for the Best Sleep!
White
noise
Ear plugs
Journal
Temperature: 68-72°F
Regular sleep schedule
Internal alarm
Check your mattress
& pillow(s)
Sleepy Foods
Tryptophan
Melatonin
Sleepy foods
Magnesium
Zinc
Camomile tea
Homework
• Set a goal to help you:
▫
▫
▫
Eat mindfully
Try intuitive physical activity
Manage your sleep patterns