Eating Through Stress Staying healthy when times get tough Jean Rodvold, UMD Food Coach

Goal  Provide you with the knowledge, resources & tools to balance healthy eating during stressful times.

The Finals Survival Guide 5 Simple Steps to a Healthy & Productive Finals Week

5 Components  Caffeine  Sleep  Breaks & Physical Activity  Location  Preparation

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 = mg (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 mg 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

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

Ring in the Holidays the Healthy Way 10 Tips to indulge intelligently this season

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 Scale 1 – 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

Enjoy Company  Don’t hang out near the food  Focus on spending time with the people you care about

Resources