Jill Garaffa, OTR/L, CPC Seeds of Change Health & Wellness Coaching, LLC

1. Creating Health for the Health Care Worker: Understanding the Connection Between Food, Mood, Exercise & Stress Jill Garaffa, OTR/L, CPC Seeds of Change Health & Wellness Coaching, LLC

2. Goals & Intentions • Understand Real Impact of Stress • Discuss Food Cravings & Exercise Resistance • Explore Reasons Why We Don’t Do What We Know To Do • Discuss Strategies to get “unstuck” and move forward • Intention: You will leave inspired, motivated and excited to make a change.

4. Statistics • Researchers estimate that 75-90% of all visits to primary care physicians are for complaints and conditions that are, in some way, stress-related. • Every week, 112 million people take some form of medication for stress-related symptoms • Just about every bodily system is affected by stress and most medical conditions are exacerbated by stress.

7. Neuro-Science Review • Stress Response: Flight or Fight • Chronic Stress • Sympathetic Nervous System • The Circuitry of Control: • Dopamine • Serotonin • GABA • Endorphins

8. Medical Impact of Stress • Psychological: Mood Swings, Restlessness, Anger/Outbursts, Depression, Anxiety, Irritability • Musculoskeletal: Pain (neck, back, joint), muscle tension • Cardiovascular: Hypertension, Stroke, Heart Disease, Chest Pain • Gastro-Intestinal: Indigestion, constipation, diarrhea, appetite changes • Immune System: Decreased immunity, cancer, frequent illness • Endocrine: Type II Diabetes, reproductive disorders • Skin: wrinkles, aging, hair loss, acne, rashes, hives • Miscellaneous: Obesity, sleep disturbance • “Viscous Cycle”: stress=>self medicating (eating, smoking, drinking)=>lack of energy=>lack of interest to eat right/exercise=>lethargy=>medical issues associated with inactivity=>lack of energy=Stress

9. Psychological: Poor Self-Esteem, Depression, Anxiety, Addictions, Eating Disorders Cardiovascular: HTN, Stroke, Heart Disease, High Cholesterol, Atherosclerosis, Heart Failure Musculoskeletal: Back/Joint Pain, Arthritis, Joint Inflammation Renal: Kidney Failure Pulmonary: Sleep Apnea, Allergies, Exercise intolerance GI: Gallstones, Constipation/Diarrhea,GERD, indigestion Endocrine: Diabetes, Metabolic Syndrome Immunity: Cancer, Illness Skin: Wrinkles, aging, varicose veins, dental problems Medical Impact of Obesity

10. Science of Food Cravings Dopamine Serotonin Insulin Glucose Adrenaline Cortisol Leptin “Emotional Eating” “Stress Eating”

11. Food Addiction • Sugar, Salt & Fat • Refined Carbohydrates • Food Industry & Marketing • Food “Layering” (texture, temperature, flavors) • Conditioned Hyper-eating & Triggers • Habits & Behaviors • The illusion of “Everything in Moderation”

14. Food Glorious Food • Fuel (Eat to live; don’t live to eat) • Entertainment • Medication (Anti-Anxiety & Anti-Depressant) • Companionship • Bonding • Comfort • Stress Management

15. Impact of Refined Sugar Short Term (creates a vicious cycle that is hard to break—processed sugar is addictive!!) Fatigue/lethargy Increased appetite Food cravings Weight Gain/Bloating “Feeling Fat” (body fills with water to metabolize excess sugar) Mood changes/irritability Immune system suppression Inflammation Long Term (creates a lifestyle of compromised health. We like to call this “eating in moderation”) Immune System Suppression (more prone to illness/infection) Obesity/Overweight Diabetes & Insulin Resistance High Blood Pressure Heart Disease Magnesium Deficiency Nutritional DeficiencyTooth DecayWrinkled Skin/Accelerated AgingDepression/Anxiety

16. Common Names for Sugar • White/Brown/Granulated/Raw/Turbinado • Fruit/Fruit Syrup/Fruit-Juice Sweetened • Corn Syrup/Fructose/High-Fructose Corn Syrup • Maltodextrin/Dextrin: anything in “ose” or “Malt” • Fructose/Sucrose/Maltose/succanat • Cane Juice/Cane Juice Crystals/Dehydrated Cane Juice • Flours: White flour/Enriched White Flour/Wheat Flour/Corn Flour • Semolina/Rye flour/Oat flour/ • Any “Flour” Remember: Food Marketers add sugar to everything to make it taste better and it becomes addictive!! OK: Honey, Agave Nectar, Stevia

17. Exercise • Is the “Fountain of Youth” • Improves function of ALL body systems • Regulates & “Re-boots” ALL body systems • Cardiovascular • Strength • Flexibility • Coordination

18. Benefits of Regular Exercise • Increases blood flow all over the body • Increases endorphins “feel good” chemicals • Improves sleep • Regulates appetite • Improves confidence • Natural anti-depressant/anti-anxiety • Improved mental clarity & focus • Improved cognitive power (encourages growth of new brain cells) • Better Sex! • Tones & strengthens muscles/Improves body’s ability to burn fat • Improves regularity

19. Exercise: Excuses, Excuses Why working doesn’t always work out: • Mental Blocks: “I don’t have time” • Physical Blocks: “My back hurts” • Emotional Blocks: “I can’t get motivated” • Spiritual Blocks: “Why bother?” • “Blind Spots”: Don’t know what we don’t know Attachment to Results vs Process

22. Women We’d Love To See Fat

23. Women We’d Love To See Fat

24. Women We’d Love To See Fat

26. Getting Unstuck: Creating Health for Healthcare101 • Awareness: • Know Yourself • Observe Yourself • Observe Your Surroundings • Acceptance: • Accept & Surrender to YOUR body chemistry; YOUR triggers, YOUR health conditions (“No Disease Short Life; One Disease Long Life”—Chinese Proverb) • Take Responsibility for yourself & your life • No one loves change. It IS hard, but you CAN do it!! • Action • If nothing changes, nothing changes • You can’t think your way into right acting, but you can act your way into right thinking. One Day at a Time. “Just Do It!!” • G.O.Y.A. (“Get Off Your Ass”!)

27. Quick Tips for Managing Stress • Stop reading and watching the news (CNN=Constantly Negative News) • Consider creating a technology time-out (evening or weekend) with no computer, cell, texting, Facebook, email, etc • Stop multi-tasking • Create “me time” and honor it. No matter what! • Create a Joy List: 25 items from 1minute-5 minute activities through a weekend or week long trip. Do one thing every day. • Breathe (deep breathing; belly-breathing) • Delegate what you absolutely do not need (or love) to do • Do a daily habit autopsy & ask yourself “Does this make me feel good or bad? • Learn to say “No” • Enjoy nature in any form you can: animals; trees; water; scenery • Laugh!! (rent funny movies; talk to funny people; remember funny stories) • Make time to exercise. Ask yourself “If my life depended on it, how much exercise could I commit to each day?” (10min? 15min?) then, just do that.

28. Conquering Food Cravings Watch For: Low Blood Sugar Poor Sleep Poor Diet (processed sugar/flour; processed food; fast food) Anxiety/Depression Negative Thinking Social Isolation Denial of Feelings (this is H-U-G-E!!!!) Lack of Exercise

29. Conquering Food Cravings “An Ounce of Prevention is Worth a Pound of Cure” Social Support Exercise (regulates appetite and re-sets interest with various foods) Get Enough Sleep Eat Frequent small meals (plan & pack your meals ahead of time) Eat Clean: Abstain from “C.R.A.P”. food (caffeine & processed carbs/refined food/alcohol/processed—any fake food) Journal (Begin to understand emotional triggers) Meditation/Prayer/Gratitude/Quiet Time Enriched Diet/Supplements (B vitamins; Magnesium) Extreme Self Care: (boost endorphins!!): massage; pedicure; relaxing, Joy List—do something every single day.

30. Practical Strategies • Have a deep seeded, in your bones, no-matter-what “Why” (vanity will never be a strong enough reason) • Become willing to go through “withdrawal” (true & lasting change begins with pain & discomfort!!) Get comfortable with being uncomfortable: It’s going to suck for a while!! • Take a stand for your life & health • Plan & Prepare (The rain will come. Pack an umbrella) • Learn to put YOU first (counterintuitive, but critical to success) • Consistency! Consistency! Consistency! • Have your breakthrough and STAY THERE. (no retreating backward)

31. More Tips • A body in motion stays in motion; a body at rest stays at rest. (get support to get moving) • Strength in numbers “One reed is easily broken but not ten in a bundle.” • One Day at a Time (baby-steps) • Ask yourself the hard questions. • Eat for sanity, not vanity. (Satisfy, do not stimulate, your appetite) • Become present & tuned-in to your own body/life • Experiment (don’t “diet”): Learn what works and doesn’t work for your body

32. The Good News & The Bad News If not me, then who? If not now, then when? Good News: Anything is Possible. You CAN Change. Bad News: You will always be busy. You will never have the time. You will never have the money. And, Your circumstances will always occur like you’re not “ready” or “can’t” or “why bother”. These are all LIES by your MIND!! Choose. Who are you going to be?

33. What is “Life Coaching” • Partnership • Potential • Power • Possibilities • Understanding Energy Coaching bridges the gap between where you are now and where you would like to be in your life.

34. “Suffering is directly proportional to the amount of resistance that we carry to our inherent greatness.” –Dr. Sue Morter

35. Thank You!! Jill Garaffa, OTR/L, CPC Seeds of Change Health & Wellness Coaching www.seedsofchangecoaching.com #732-859-6962 Jill@SeedsOfChangeCoaching.com