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To be under pressure is inescapable. Pressure takes place through all the world: war, siege, the worries of state. We all know men who grumble under these pressures and complain. They are cowards. They lack splendor. But there is another sort of man who is under the same pressure, but does not complain. For it is the friction which polishes him. It is pressure which refines and makes him noble. - St. Augustine, 354-430 AD
Learn to recognize serious or long term chronic stress
Take action when stress becomes too high
Responses to Life’s Stressors A heart at peace gives life to the body, but envy rots the bones. Proverbs 14:30 A cheerful heart does good like a medicine, but a wounded spirit dries up the bones. Proverbs 15:30 A man’s spirit sustains him in sickness, but a crushed sprit who can bear? Proverbs 17:14 Better a dry crust with peace and quiet than a house full of feasting with strife. Proverbs 17:1 Pleasant words are a honeycomb, sweet to the soul and healing to the bones. Proverbs 16:24
Mod. Physical Activity: * Fast walking to and from parking lot: 20 min With dog: 30 min Stairs: 10 min *Weights: upper/lower body Mon/Wed/Fri for 30 min. all major muscle groups. *Stretching/curl-ups /push-ups: each morning 10 min
Overcome Motivational Barriers to Healthy Weight Loss: Set up Your Strategy
* Limit calories to gradually lose weight, and still obtain all the nutrients you need for health.
* Include daily physical activity.
* Control portion sizes
Series of slides from Dr. Jacqueline Mauer, PhD, NSC department.
Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative
Portion Controlled Portion Distortion + 510 calories Tall Café Latte with Skim Milk 120 calories Venti White Chocolate Mocha with Whole Milk, Whip cream 630 calories
Visualize Your Serving Size About 1 cup: Fist, tennis ball Food: Green salad, frozen yogurt, medium piece of fruit, baked potato About ½ cup, 1 handful Food: Cut fruit, cooked vegetables, pasta, rice, pretzels, snack foods About ¼ cup Food: dried fruit, nuts
Visualize Your Serving Size About 3 ounces Food: Meat, Poultry About 1 teaspoon Food: margarine, spreads About 3 ounces Food: cooked fish About 1 teaspoon Food: mayonnaise, oils, dips