LESSON 6 Adjust your attitude and explore a non-diet approach to healthy living. Set goals for continued progress and identify strategies for relapse prevention and stress management. 95
Change your thoughts and change your world. -Norman Vincent Peale 96
Remember writing goals at the beginning of Healthy You? Hopefully the past weeks have provided you with new ideas to fuel your journey towards a healthy and sustainable lifestyle. Now that you have reached the end Goals can be a valuable tool for maintaining a sense of direction, and provide a standard against which to measure results. They also help you to break up intimidating behavior changes into small, achievable steps that will eventually lead to success. Continue to create goals to maintain your momentum. Review the SMART template in your prepacket for help with setting new goals. S = Specific M = Measurable A = Attainable R = Realistic T = Timely a short-term sliplapses that turn into a breakdown in your ability to maintain a behavior change. Finally, a changes you have already made. You can avoid relapse or collapse by handling your lapses well. If you miss a day of physical activity or forget to eat mindfully, revisit your long-term goals and remind yourself of past successes. Get back on track! If you make a habit of handling lapses in a positive and forgiving way, they will lose their power over you.
stretching. Many people think of stretching as something you do after a run or a challenging workout. The reality is that it should be included in your everyday routine and not just after exercise. Stretching will increase flexibility and help to prevent injury in everyday life as well as during physical activity. It can also help decrease pain and stress. Take a look at the stretches for every major muscle group. Many of them can be done anywhere at game. Next time you have to wait a few minutes for the microwave or for the bus, try filling the time with a few stretches. Stretches are also easy to do while watching your favorite TV show. Class 6 will explore the idea of eating in response to stressful feelings, stressful situations, and trigger foods. Think about times you have eaten even when you were not hungry. Try to identify what caused you to eat, and consider ways you can stop the chain of event in the future.
Trying new vegetables is something fun that you can do to stay inspired about eating well. Edamame are high in fiber and protein and are an excellent choice alone or in mixed dishes. Try these as snacks. Ingredients: About 6 cups water 1/2 teaspoon salt 1 pound frozen soybeans in pods Directions: In a pan over high heat, bring the water and salt to a boil. Add the soybeans in pods and cook until beans inside pods are tender to bite (break a pod open to test), about 5 minutes. Drain and sprinkle with additional salt to taste. Serve warm or cover and chill. 1. Think of 1 physical activity and 1 nutrition goal that you plan to work towards long-term. Then write each goal out as a SMART goal. Is it specific (when, where, and how you will work towards it)? Will you be able to measure your progress? By what date will you achieve your goal? 3. Stretch for 5 minutes after each session of physical activity you do. Resources: See great how-to videos of stretches by visiting www.mayoclinic.com and typing Find a new simple, healthy recipe to make this week on www.eatingwell.com! For an accurate source of all types of health information, visit http://medlineplus.gov/
FLEXIBILITY EXERCISES When done regularly, these simple stretches can help you stay limber, improve your balance and posture, and possibly avoid injury. For the best results, hold each stretch for 10 to 30 seconds. Repeat each stretch 3 to 4 times. Neck Stretches Stretches the neck, shoulders, and upper back Stretch front: Starting from a neutral position, stretch your neck downward with your chin toward your chest. Hold for 10 to 30 seconds. Then, slowly tilt your head one inch to the right, and then to the left. Stretch side to side (not shown): Bend your right ear toward your right shoulder, keeping your gaze forward. Keep your shoulders down and relaxed. Place your left hand on your left shoulder to keep it down as you stretch. Hold your stretch, then repeat on the left side. Side Stretch Stretches the side, shoulder, and arm Stand or sit up in a chair. Reach upward with your left hand as far as you can while letting your right hand slide gently downward. You should feel this stretch along your rib cage, trunk, and waist. Hold for 10 to 30 seconds. Repeat for other side. Triceps stretch Stretches the triceps, rotator cuff, and upper back Bend your right arm behind your neck, pointing your elbow toward the ceiling. Grasp your elbow with your left hand. Pull the raised right elbow gently toward the left until you feel a mild stretch at the back of your right upper arm. Hold for 10 to 30 seconds. Repeat with left arm. Thigh stretch Stretches the front of the thigh Stand parallel to a wall so you can touch it for balance if necessary. Keep one leg 103 2016 Kendall Reagan Nutrition Center, CSU
straight while you bend your other knee and grasp your ankle to pull your heel up toward your buttock. Hold for 10 to 30 seconds. Switch legs and repeat. Inner leg stretch Stretches the inner thigh Sit on a mat with your knees bent and pointing outward, and your feet together. Draw your feet close to your body. Holding your shins or feet with your hands, bend your upper body forward and press your knees down with your elbows. Hold for 10 to 30 seconds. Double hip rotation* Stretches the back and hips Lie on your back with your knees bent and feet flat on the floor. Keep your shoulders on the floor at all times. Gently lower both legs to one side, keeping your knees together, and turn your head to the opposite side. You should feel this stretch along the muscles of your hip, side, and, to a lesser extent, neck. Hold for 10 to 30 seconds. Bring your knees back to center and repeat on the other side. *Check with your doctor if you ve had hip surgery. Hip and lower back stretch Stretches the hips and lower back Lie flat on your back with both legs extended. Keep your neck on the floor, but look down toward your chest. Bend both knees and clasp them with your hands, pulling your knees toward your shoulders as far as they will comfortably go. Breathe in deeply and exhale, bringing the knees closer as you breathe out. You will feel compression in your hips and a stretch in your lower back. Hold for 10 to 30 seconds while breathing normally. 104 2016 Kendall Reagan Nutrition Center, CSU
RELAPSE: AVOIDING RELAPSE AND GETTING BACK ON TRACK Some definitions Lapse: short-term slip-up Relapse: repeated lapses turn into a breakdown in your ability to maintain a behavior change Collapse: complete loss of the behavior changes you have made so far Avoiding relapse Setting for collapse: I have been overeating all weekend so I failed on this program. Handling it better: I will call a friend for encouragement, then eat lightly tomorrow to get back on track. Getting Back on Track The statement under Handling it better, above, is considered a Back on Track strategy because it helps you stop the slide into relapse and collapse. Your turn! List back on track strategies you can use. 1. 2. 3. 110 2016 Kendall Reagan Nutrition Center, CSU
REFLECTIONS FOR NEWSLETTER 6 Stress Management & Positive Attitude Goals can be a valuable tool for maintaining a sense of direction. You can avoid relapse or collapses by handling your lapses well. It s important to eat mindfully. But sometimes, despite our best efforts, we eat in response to emotional stress such as boredom, sadness, anger, depression and even fatigue. Pick one of the following options to reflect on and respond by email: 1. List times that you have eaten or not eaten due to stress. Certain situations may be triggers for emotional eating. What are some situations that cause you to eat even when you aren t physically hungry and what can you do to deal with these challenging situations rather than eating? 2. Review the Avoiding Relapse page and list three back on track strategies that you can use. 3. Stretching should be done in your everyday routine and not just after exercise. Stretching will increase flexibility and help decrease pain and stress. Stretch at least 5 days this week for at least 5 minutes each time. Reflect on how stretching impacted your daily life including eating mindfully, stress levels and exercises. Did you find it hard to fit stretching into your daily routine? Resources for further information: Academy of Nutrition and Dietetics: http://www.eatright.org/ America on the move: https://aom3.americanonthemove.org/ American College of Sports Medicine: https://www.acsm.org/ Select one of the three options above to email your Reflections on the lesson to the Extension Agent working with your county/group. You can simply copy and paste your selection into an email and add your comments/reflections directly in the body of the email. Morgan County Jennifer.cooney@colostate.edu Logan County tara.fundus@colostate.edu Phillips County Tracy.Trumper@colostate.edu Yuma & Kit Carson Counties Joy.akey@colostate.edu Washington County gisele.jefferson@colostate.edu