Reboot Your Energy. Presented by Jo Lichten, Ph.D., RDN CM12 5/23/ :00 AM - 12:30 PM
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1 May 22-25, 2016 Los Angeles Convention Center Los Angeles, California Reboot Your Energy Presented by Jo Lichten, Ph.D., RDN CM12 5/23/ :00 AM - 12:30 PM The handouts and presentations attached are copyright and trademark protected and provided for individual use only.
2 Reboot Your Energy! presented by:
3 CTRL ALT DEL
4 CTRL ALT DEL
5 CTRL ALT DEL
6 REBOOT YOUR ENERGY Agenda For more energy, just make small changes in the way you: Eat Think Move Sleep
7 What Would YOU Do If YOU Had More Energy? *Physical *Mental *Emotional *Spiritual
8 1. SLEEP
9 We re Not Getting Enough Sleep NEED = 7 hours, 17 minutes SLEEP = 6 hours, 51 minutes - 26 minutes *2013 Sleep in America study by National Sleep Foundation
10 Functions of Sleep Growth (triggers growth hormone) Brain function Restorative Health Risks of Sleep Deprivation: hypertension, diabetes, depression, obesity
11 Sleep Deprivation & Weight Gain Opportunity to eat Physical activity (too tired) Ghrelin (stimulates hunger) Leptin (feel less full)
12 The Research Normal-weight men: 5 days of sleep deprivation = ate 300 calories more (St. Onge, 2012) Obese men/women: ate ~ 83 calories more for each 30 minute decrease in sleep (Galli, 2013)
13
14 It s not just about the HOURS. It s important to get the RIGHT TYPE of sleep!
15 The Sleep Cycle Wakefulness REM Sleep Non-REM Sleep N1 N2 N3 90 minutes (2007 Am Assoc Sleep Med)
16 A Full Night s Sleep Wakefulness Non-REM Sleep N1 N2 N3 REM #1 #2 #3 #5 #4 Hours
17 Limit Interruptions Limit evening beverages Block noise Keep children and animals out of the bedroom
18 Wake in a Light Sleep GET OUT OF BED NOW!
19 Consider The 90-Min Sleep Cycle
20 Circadian Rhythm nearly 24 hour cycle we re about 12 minutes off
21 Zietgebers External cues that reset our clock 1.Light 2.Dark
22 Use the Power of Light 30 minutes outside light OR use a therapeutic bright light at your desk
23 Use the Power of Dark Shut down electronics early Very dark bedroom CDC National Institute for Occupational Safety and Health website
24 Try a Powernap Increase alertness, extend productivity, improve performance (Better than reading, caffeine ) In your car during lunch break, after work, upon arriving home minutes MAX
25 Centering Your Qi
26 1. SLEEP Review Consider 90 minute sleep cycle Limit interruptions and lights during night Use power naps (or breaks to reboot energy)
27 2. EAT
28 Food = Fuel Food Calories ENERGY
29 Food (calories) Heart, lungs, muscles, brain, growth, repair (Excess) FAT
30 Does It Matter?? 2000 Calories EAT = 2000 Calories BURN NO WEIGHT on the scale YES Body composition Optimal health LASTING ENERGY
31 How We BURN Calories BMR Sleep 1 Daytime
32 How We BURN Calories Exercise Sleep 1 Daytime
33 WHEN Do You Eat? 3 Meals a Day Equal Size 3 Meals a Day UNequal Size Eat More Later in the Day Breakfast Skipper 600 Nibbler Nibbler But More At Night
34 How We BURN Calories BURN FAT D STORE FAT 150 L B Sn 0 Sleep 1 Daytime
35 We Burn TWO Fuels Sedentary Muscles Rest of the Body Brain Red Blood Cells Exercising Muscles
36 How We BURN Calories FAT Liver Glycogen PROTEIN STORE FAT Sleep 1 Daytime
37 Consider When to Eat 3 meals definitely better than 1-2 meals 4-6 meals might be better than 3 meals
38 Consider Protein : Carb Balance CARBS: o Blood glucose o Immediate fuel o Glycogen stores PROTEIN: o Muscle development o Satiety o Stabilize blood glucose
39 How Are YOU Eating? Breakfast? Eating 3-6 times a day? Small amount of protein at every meal? Some carbs at each meal but not too much? Pleasers on a regular basis?
40 Stay Hydrated 1-2% dehydration increases: Fatigue Negative mood Headaches
41 Caffeine = False Energy
42 Caffeine Content Caffeine (mg) Chocolate Milk, 8oz 5 Decaf Tea, 8oz 5 Decaf Coffee, 8oz 10 Dark Chocolate, 1oz 20 Caffeinated Soda, 12oz 50 Shot Espresso 80 Red Bull, 8oz 80 Coffee, 8oz 100 Gourmet Coffee, 8oz Hour Energy, 2oz oz Grande Gourmet Coffee oz Venti Gourmet Coffee 400
43 Optimal Dosing Increased Anxiety/Palpitations >400 mg + /day Appears Safe mg/day Optimal Focus/Attention mg at a time
44 Average 4-6 Hour Half-Life Caffeine in Blood Stream (mg) 6 AM Venti AM PM PM PM 25 Mort and Cruse, Ann Pharmacother, 2008
45 Plus an Extra Cup of Coffee Caffeine in Blood Stream (mg) 6 AM Venti AM + Large Coffee = PM PM PM 50
46 And More Caffeine in the Afternoon Caffeine in Blood Stream (mg) 6 AM Venti AM + Large Coffee = PM + 5 hour Energy = PM PM 100
47 2. EAT Review Eat regularly throughout the day Consider protein : carb balance at each meal Use caffeine medicinally
48 3. MOVE
49 Move It, Move It Aerobic: minutes 3-5 X week Muscle Strengthening: 2 X week Flexibility: 2 X week.
50 Dr. Jo s Hotel Room Workout Warm Up (3 min) Alternate (20-30 min): Aerobic (1 min) Strengthening (1 min) Cool Down (3 min)
51 3. MOVE Review Every 10 minute counts! Stand instead of sit Take brief movement breaks
52 4. THINK
53 Whether you think you can or you can t you re probably right! Henry Ford
54 Delete Stressful Thinking Stress is a normal response of the body to both real and perceived threats A.K.A. Fight or Flight reaction
55 Acute Stress Heart Rate, Blood Pressure, Breathing Blood Sugar (quick burst of energy) Blood is Shunted to Large Muscles
56 Chronic Stress Resistance to Colds, Flu Headaches, Migraines Sleep Disturbances, Insomnia High Blood Pressure Heart Disease GI Distress, Irritable Bowel Syndrome High Blood Sugar Backaches, Neck Tension Anxiety, Weight Gain (?) Fatigue!
57 What Stresses You Out? Traffic Work Family Friends Weather Lack of time Politics Aggressive, impatient people
58 Remember 1. Stress isn t caused by what happens to us. It's caused by HOW WE REACT to what happens to us. 2. Our body can t tell the difference between reality and fiction.
59 Let s Check In 1. On the scale 2. Driving 3. When you trip 4. Foot in mouth 5. Someone says something not so nice.
60 Let s Change Our Thoughts We can t change what other people say to us But, we CAN change what we say to ourselves!
61 Stop Shoulding on Yourself Change I should (not) have. to Next time I will
62 Avoid All Or Nothing Mentality I ll NEVER learn this! I HATE.
63 Look for What You CAN Control There s nothing I can do He s driving me crazy
64 See More of the Positive I m short, fat & ugly After a heart attack Granite.
65 Keep In Touch! Social Media: /GoDrJo Sign up for my free enews by texting DRJO to and get 21 Ways to Beat the Afternoon Slump
66 Your opinion matters! Please take a moment now to evaluate this session.
WHAT IS STRESS? increased muscle tension increased heart rate increased breathing rate increase in alertness to the slightest touch or sound
EXAM STRESS WHAT IS STRESS? Stress is part of the body s natural response to a perceived threat. We all experience it from time to time. When we feel under threat, our bodies go into fight or flight response,
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Exercises for Chronic Pain Many research studies show aerobic and strengthening exercises can lessen chronic pain and improve a person s ability to do daily activities. What is Exercise? It is any activity
risk factors for falling
Resource # 10 Page 1 of 8 1. Dizziness- What Can Cause Dizziness? Not eating regularly Change in body position (e.g. from sitting to standing) Low blood pressure High blood pressure Medication side effects
Denver, CO Welcome Packet
Fax: (303) 957-5414 or 720-542-8699 For any after-hours questions, please call (303) 956-5145 Dear Mountain Sleep Patient, You have been scheduled for a sleep study at 1210 S Parker Road, Suite 101, Denver,
Sweet Dreams. Guide to Getting a Good Night s Sleep
Sweet Dreams Guide to Getting a Good Night s Sleep Objectives Learn sleep facts, common myths about sleep, and the consequences of sleep deprivation Discover how sleep works and what interferes with sleeping
Module 04: Sleep. Module 04:
Module 04: Sleep Module 04: Sleep Module 04: SLEEP This module includes the following sections: Key Messages Common Sleep Challenges Medications and Sleep Tips from Families for Getting a Good Night s