Nutrition
8 servings, about 1/4 cup each
Ingredients:
2 cups (1 pound) 1% low-fat cottage cheese
2 Tbsp. lemon juice
1/4 cup skim milk
Directions:
Place all ingredients in a blender. Blend, adjusting the amount of milk to produce the desired consistency.
Per Serving:
Calories – 50
Total fat – 1 gram
Sodium – 65 mg
© American Institute for Preventive Medicine
Fitness
Aerobic Dancing / Step Aerobics (low to high-impact)
Body Benefits
Excellent for cardiovascular health and overall body toning.
Training Key
Find an instructor who works in a style and tempo you feel comfortable with.
Caution
High-impact aerobics can strain the knees, hips and ankles. Step aerobics is lower-impact but should be avoided by anyone with knee problems.
Bicycling (low-impact)
Body Benefits
Excellent for aerobic endurance and weight control. Develops strong legs and thighs without pounding the feet, knees and ankles.
Training Key
Find riding partners to reduce wind resistance; learn to maintain a high pedal tempo (80 to 100 revolutions per minute)
Caution
Beginners should learn hand signals and rules of the road and should ride in a traffic-free setting. Local cycling clubs offer courses on proper signaling and road etiquette.
Running (high-impact)
Body Benefits
Excellent for leg strength, aerobic fitness and weight control.
Training Key
Run at a pace that feels comfortable to you and walk should you feel the need. Whenever possible, seek out a soft training surface such as grass, dirt or a running track.
Caution
If you feel any aches or pain in your hips, knees, legs, feet or ankles, stop immediately and take several days off before resuming. If the pain lasts more than a week, see a doctor.
Stair Climbing (low-impact)
Body Benefits
Excellent for aerobic fitness, leg and buttock strength and overall toning.
Training Key
Short, quick steps work best.
Caution
Over striding can strain your knees.
Stationary Bicycling (low-impact)
Body Benefits
Excellent for cardiovascular fitness, weight control and leg strength. Because it develops the quadriceps, it’s a good complement to running.
Training Key
Varying the effort helps combat boredom. Use bikes with computerized workouts to add interest to the session.
Caution
The exercise bike is most effective when supplemented with other activities.
Swimming (low-impact)
Body Benefits
Excellent for developing arms and shoulders and great for aerobic endurance. Also good for overall flexibility and fair for weight control. Reduces stress, too.
Training Key
Vary your stroke to keep interest. It’s only aerobic if you don’t stop.
Caution
Swimming skills take time to perfect. If yours are rusty, start off with a few lessons. Novice swimmers should always swim with a partner or under a lifeguard’s supervision.
Tennis Racquetball (medium-impact)
Body Benefits
Excellent for eye-hand coordination, balance and leg and arm toning. Moderately good for aerobic fitness and weight loss.
Training Key
Work on developing a smooth, consistent swing. Lessons will help your game improve more rapidly.
Caution
Wear shoes with good lateral support to prevent foot and ankle injuries.
Walking (medium-impact)
Body Benefits
Good for leg strength and cardiovascular health.
Training Key
Pump your arms faster and your legs will follow suit. Try to fit walking into your daily routine. Find a friend to walk with you.
Caution
Make sure your shoes fit and are broken in before taking long walks.
Weight Training (medium-impact)
Body Benefits
Excellent for overall muscle, tendon and bone strength; mildly beneficial for the heart. Done properly, weight training can improve your performance in virtually any sport.
Training Key
Do between 8 and 12 repetitions of each exercise.
Caution
Don’t overdo it! If you use barbells, always have a friend spot you. Take at least 1 day to recover between weight-training sessions.
Yoga (low-impact)
Body Benefits
Excellent for flexibility, relaxation and stress reduction.
Training Key
Find a good instructor who can modify yoga to suit your individual needs rather than someone who insists on “classical” yoga positions.
Caution
Don’t push. Develop your skills slowly and yoga will give you a lifetime of satisfaction.
© American Institute for Preventive Medicine
Nutrition
The following can help you plan a diet that provides adequate amounts of the essential vitamins indicated. Diet, however, cannot always satisfy the need for all vitamins. Pregnancy, menstruation, illness, crash dieting, food allergies, use of medication, or other circumstances may call for vitamin supplements. Check with your doctor about taking vitamin supplements. Follow his or her advice.
Vitamin A
Primary Functions
Essential for healthy skin, hair, and mucous membranes. Required for normal vision. Needed for proper tooth and bone development and for resistance to infection.
Food Sources
Liver, eggs, fortified milk and dairy products. The following contain carotene, which converts to vitamin A after they’re eaten: dark green vegetables; deep yellow fruits such as apricots, peaches, cantaloupe, carrots, sweet potatoes, pumpkin, squash.
Dietary Reference Intake (DRI)*
3,000 International units
Deficiency Symptoms
Night Blindness; dry, rough, scaly skin; susceptibility to infection; dry eyes; stunted bone growth; poor tooth enamel leading to cavities. (Deficiency disease: hypovitaminosis A.)
Thiamin (Vitamin B-1)
Primary Functions
Release of energy from the carbohydrates in food, appetite regulation, growth and muscle tone, proper function of heart and nervous system.
Food Sources
Lean meat (especially pork), oysters, organ meats and liver, green peas, legumes, collard greens, oranges, asparagus, whole grains.
Dietary Reference Intake (DRI)*
1.2 milligrams
Deficiency Symptoms
Loss of appetite, fatigue, mental confusion, moodiness, irritability, forgetfulness, muscle weakness, leg cramps, enlarged heart. (Deficiency disease: beriberi.)
Riboflavin (Vitamin B-2)
Primary Functions
Helps cells use oxygen. Important in metabolism of protein, fat, and carbohydrates. Helps keep skin and mucous membranes (in mouth and lining of digestive tract) healthy.
Food Sources
Organ meats, milk and dairy products, oysters, lean meat, chicken, dark green vegetables, sardines, eggs, tuna, whole grains, legumes.
Dietary Reference Intake (DRI)*
1.3 milligrams
Deficiency Symptoms
Skin disorders, especially cracks at corners of mouth; dermatitis around nose and lips; hypersensitivity to light; reddening of cornea; digestive disturbances.
Niacin (Vitamin B-3)
Primary Functions
Participates in metabolism of protein, fat, and carbohydrates. Helps cells use oxygen. Promotes healthy skin, nerves, and digestive tract. Aids digestion and fosters normal appetite.
Food Sources
Liver, lean meat, fish, poultry, nuts, legumes, dark green vegetables, whole grains. The following are good sources of tryptophan, which can be converted to niacin in your body: milk, eggs, meat.
Dietary Reference Intake (DRI)*
16 milligrams
Deficiency Symptoms
Skin disorders (especially on parts of body exposed to sun); red, swollen, smooth tongue; digestive tract disturbances, including indigestion and diarrhea; mental disorders, including irritability, depression, anxiety, and mental confusion. (Deficiency disease: pellegra.)
Pyridoxine (Vitamin B-6)
Primary Functions
Aids in metabolism of protein, fat, and carbohydrates. Assists in formation of red blood cells and antibodies. Involved in sodium-potassium balance.
Food Sources
Lean meat, liver and other organ meats, fish, nuts, legumes, whole grains, poultry, corn, bananas.
Dietary Reference Intake (DRI)*
1.3 milligrams
Deficiency Symptoms
Dermatitis, cracks at corners of mouth, smooth tongue, irritability, depression, convulsions, dizziness, anemia.
Cyanocobalamin (Vitamin B-12)
Primary Functions
Aids in formation of red blood cells. Maintains healthy nervous system. Aids metabolism of protein, fat, and carbohydrates. Essential for normal growth and development.
Food Sources
Organ meats, lean meat, egg yolks, dairy products, fish (especially shellfish).
Dietary Reference Intake (DRI)*
2.4 micrograms
Deficiency Symptoms
Anemia; numbness and tingling in fingers; degeneration of peripheral nerves, brain, and spinal cord; fatigue; poor growth.
Folate
Primary Functions
Aids in the formation of hemoglobin in red blood cells and of enzymes and other body cells. Can help prevent serious birth defects of the brain and spine.
Food Sources
Liver and other organ meats, dark green leafy vegetables, asparagus, lima beans, whole grains, nuts, legumes.
Dietary Reference Intake (DRI)*
400 micrograms+
Deficiency Symptoms
Anemia; red, swollen, smooth tongue; diarrhea; poor growth.
Women should take 400 to 800 micrograms of folic acid for at least one month before getting pregnant and during the pregnancy. Women who have had a baby with a serious problem of the brain or spine should take the amount of folic acid their doctors advise.
Pantothenic Acid
Primary Functions
Helps in the metabolism of protein, fat, and carbohydrates. Involved in formation of hormones and nerve-regulating substances.
Food Sources
In all plant and animal foods, but best sources are organ meats, whole grains, fresh vegetables, egg yolks.
Dietary Reference Intake (DRI)*
5 milligrams
Deficiency Symptoms
Fatigue, tingling in hands and feet, severe abdominal cramps, nausea, difficulty sleeping.
Biotin
Primary Functions
Helps release energy from protein. Also involved in metabolism of fats and carbohydrates and formation of fatty acids. Works with other B vitamins.
Food Sources
Liver and other organ meats, egg yolks, nuts, legumes, cauliflower, mushrooms, green beans, dark green vegetables.
Dietary Reference Intake (DRI)*
30 micrograms
Deficiency Symptoms
Deficiencies do not occur under normal circumstances. Raw egg whites can destroy biotin, and metabolic disturbances can interfere with use, causing anemia, nausea, muscular pain, fatigue, depression, poor appetite.
Vitamin C (Ascorbic Acid)
Primary Functions
Forms collagen to hold body cells together. Helps maintain walls of blood vessels and capillaries. Helps maintain bones and teeth. Helps heal wounds. Helps absorb iron and aids resistance to infection. Prevents destruction of B vitamins through oxidation.
Food Sources
Brussels sprouts, strawberries, oranges, broccoli, green peppers, grapefruit, collard greens, cauliflower, cantaloupe, tangerines, cabbage, tomatoes, asparagus.
Dietary Reference Intake (DRI)*
90 milligrams
Deficiency Symptoms
Weakness; fatigue; loss of appetite; weight loss; irritability; slow growth; increased risk of infection; swollen, inflamed, and bleeding gums; swollen and aching joints; easy bruising; nosebleeds; delayed wound healing. (Deficiency disease: scurvy.)
Vitamin D
Primary Functions
Increases absorption of calcium and phosphorus. Assists in several phases of calcium and phosphorus metabolism, aiding in bone and tooth development. Seems to protect against colon cancer in some way.
Food Sources
Fortified milk, egg yolks, organ meats, fortified breakfast cereals. Vitamin D is formed in skin exposed to sunlight.
Dietary Reference Intake (DRI)*
600 International units
Deficiency Symptoms
During growth years: poor bone and tooth formation, bowed legs, stunted growth, muscle weakness (causing protruding abdomen). Later in life: softening of bones; loss of calcium from bones; pain in pelvis, back, and legs; easily broken bones; muscle twitching and spasms. (Deficiency diseases: rickets in children and osteomalacia in older adults.)
Vitamin E
Primary Functions
Protects essential fatty acids and vitamin A from oxidation. Protects red blood cells. Helps cells use oxygen to yield energy.
Food Sources
Plant oils (used in margarine and salad dressings), wheat germ, green leafy vegetables, nuts, whole grains, liver, egg yolks, legumes, fruits, other vegetables.
Dietary Reference Intake (DRI)*
22.5 International units
Deficiency Symptoms
Red blood cell breakage and muscle weakness. Deficiency is highly unlikely in humans, as vitamin E is widely distributed in foods and stored in the body.
Vitamin K
Primary Functions
Aids in formation of blood clotting proteins. Aids in regulation of blood calcium.
Food Sources
Green leafy vegetables, cabbage-family vegetables, liver, egg yolks, milk. (Also, bacteria synthesizes vitamin K in the digestive tract.)
Dietary Reference Intake (DRI)*
120 micrograms
Deficiency Symptoms
Tendency to hemorrhage, delayed blood clotting.
* Reference Daily Intake (RDI) is a value set by the Food and Drug Administration (FDA) for use in nutrition labeling. It is based on the highest Recommended Dietary Allowance (RDA) for each nutrient, to assure that needs be met for all age groups.
© American Institute for Preventive Medicine
Nutrition
Nutrients like calcium, iron, and zinc are just as essential as vitamins. The table below shows, in capsule form, how much you need, what foods supply significant amounts, and the functions various minerals perform. Use it to plan a mineral-rich menu. (As with vitamins, however, sometimes diet alone can’t satisfy the need for certain minerals. Pregnancy, menstruation, illness, crash dieting, food allergies, use of medication, or other circumstances may call for mineral supplements.)
Calcium
Primary Functions
Needed for building strong bones and teeth and maintaining strong bones throughout life. Required for normal muscle contraction and relaxation, heart action, nerve function and blood clotting.
Food Sources
Milk and dairy products, sardines, salmon eaten with bones, oysters, tofu, green leafy vegetables, clams, citrus fruit.
Dietary Reference Intake (DRI)*
1,000 milligrams
Deficiency Symptoms
Stunted growth in children, weakened bones in adults, bones that break easily. (Deficiency disease: osteoporosis.)
Chromium
Primary Functions
Works with insulin to take sugar into cells. Involved in breakdown of sugar to release energy.
Food Sources
Brewers yeast, meat, clams, whole grains, unrefined foods, cheeses, nuts.
Dietary Reference Intake (DRI)*
35 micrograms
Deficiency Symptoms
Impaired glucose metabolism. (May lead to adult onset diabetes.)
Copper
Primary Functions
Needed for hemoglobin and to make red blood cells. Forms protective coverings for nerves. Part of several enzymes. May be involved with vitamin C in forming collagen. Needed in respiration and release of energy.
Food Sources
Organ meats, shellfish (especially oysters), whole grains, nuts, legumes, lean meat, fish, fruits, vegetables.
Dietary Reference Intake (DRI)*
900 micrograms
Deficiency Symptoms
Anemia, bone defects, retarded growth, impaired metabolism.
Iodine
Primary Functions
Part of thyroxide, a hormone secreted by the thyroid gland, which helps to regulate growth, development, reproduction, and metabolic rate (rate at which calories are burned.)
Food Sources
Iodized salt, sea salt, seafood, seaweed, foods grown in iodine-rich soil, dairy products from animals fed iodine-rich feed.
Dietary Reference Intake (DRI)*
150 micrograms
Deficiency Symptoms
Enlarged thyroid gland (goiter), sluggishness, and weight gain. Can cause severe retardation of developing fetus during pregnancy.
Iron
Primary Functions
Part of hemoglobin which carries oxygen to cells. Part of myoglobin which makes oxygen available for muscle contraction. Needed for use of energy by the cells.
Food Sources
Organ meats, red meat, fish, shellfish, poultry, enriched breads and cereals, egg yolks, legumes, leafy green vegetables, dried fruits, blackstrap molasses.
Dietary Reference Intake (DRI)*
8 milligrams
Deficiency Symptoms
Anemia, fatigue, muscle weakness, headaches, pale skin, inability to concentrate.
Magnesium
Primary Functions
Builds protein. Needed to release energy from food. Helps relax muscles after contraction. Helps resist tooth decay. Needed for transmission of nerve impulses.
Food Sources
Whole grains (especially wheat germ and bran), nuts, legumes, dark green vegetables, seafood, chocolate, cocoa.
Dietary Reference Intake (DRI)*
400 milligrams
Deficiency Symptoms
Confusion, nervousness, disorientation, hallucinations. Muscle weakness can progress to convulsions, and ultimately tetany. (Deficiencies are unlikely unless another medical problem exists.)
Phosphorus
Primary Functions
Aids in building strong bones and teeth. Activates vitamins for use. Needed to release energy from food. Needed for trans-mission of nerve impulses.
Food Sources
Milk and dairy products, fish, meat, poultry, egg yolks, nuts, legumes, peas, whole grains, processed foods, soft drinks.
Dietary Reference Intake (DRI)*
700 milligrams
Deficiency Symptoms
Muscle weakness, loss of appetite, bone pain. (Deficiencies are un-likely unless another medical problem exists.)
Potassium
Primary Functions
Needed for muscle contraction, heart action, nerve transmission, fluid balance. Involved in making proteins. Needed for maintenance of acid-base balance. Required for formation of glycogen (short-term storage of energy).
Food Sources
Lean meat, fresh fruits and vegetables, milk and dairy products, nuts, legumes, most salt substitutes.
Dietary Reference Intake (DRI)*
4,700 milligrams
Deficiency Symptoms
Muscle weakness, irregular heartbeat, apathy, confusion and loss of appetite. (Deficiencies are un-likely, unless excessive water loss occurs through vomiting, diarrhea, extreme sweating, or use of diuretics.)
Selenium
Primary Functions
Works with vitamin E to act as antioxidant and protect cell membranes.
Food Sources
Organ meats, seafood, lean meats, eggs, whole grains, wheat germ.
Dietary Reference Intake (DRI)*
55 micrograms
Deficiency Symptoms
Heart muscle abnormalities, anemia (rare).
Sodium
Primary Functions
Needed for normal fluid balance, both inside and outside cells; nerve transmission, acid-base balance, and muscle contraction.
Food Sources
Salt, soy sauce, monosodium glutamate (MSG), and most processed foods (especially regular soups, sauces, and cured meats), milk and dairy products.
Dietary Reference Intake (DRI)*
1,500 milligrams
Deficiency Symptoms
Muscle cramps, weakness, mental apathy, loss of appetite. (Deficiencies unlikely, unless another medical problem exists.)
Zinc
Primary Functions
Works as part of many enzymes. Present in insulin. Needed for making reproductive hormones, normal sense of taste, and wound healing.
Food Sources
Liver, egg yolks, oysters, lean meat, fish, poultry, milk and dairy products, whole grains, vegetables.
Dietary Reference Intake (DRI)*
11 milligrams
Deficiency Symptoms
Retarded growth, prolonged wound healing, slow sexual development, loss of taste (as a result, loss of appetite).
* Dietary Reference Intake (DRI) is a system of nutrition recommendations from the Institute of Medicine (IOM) of the National Academy of Sciences. The DRI system includes:
* Recommended Dietary Allowances (RDA) – Daily dietary intake levels of nutrients considered enough to meet the needs of 97-98% healthy individuals in each life stage and gender group
* Adequate Intakes (AIs) – Amounts of nutrients considered to be adequate where no RDAs have been established
© American Institute for Preventive Medicine
Weight Control
Eating when you are distracted can pack on pounds.
To lose weight, you need to make a conscious effort to watch what you eat. No more of that “it doesn’t count because it’s not on my plate” logic. Calories from mindless munching in front of the TV, at your desk, or in the car add up quickly.
Lower the need for munching & snack attacks.
* Eat meals at regular times. Have breakfast every day.
* Eat when you feel hungry.
* Set a timer for 20 minutes and make your meal last that long.
* Chew foods slowly. Sip; don’t gulp.
* Savor a food’s flavor.
* Put your fork or spoon down between bites.
* If your stomach feels satisfied, stop eating.
Identify what, where, and why you eat between meals.
When you keep your daily activity diary, highlight all the extras – the mindless munchies – and add up just those calories. Note the places and activities you are doing and how you are feeling.
Substitute a healthier activity for munching.
* Instead of eating when you watch TV, exercise or work on a craft to keep your hands busy.
* Do you eat when you are nervous, on a deadline, or upset? Go for a short walk instead.
* Do you treat yourself every time you pass the jar of candy or nuts at work? Walk around it or look the other way.
* Do you order the large popcorn at the movies and munch for 90 minutes straight? Take a couple of hard candies in your pocket. Pop these into your mouth instead.
* Lunch at your desk again? Stop multi-tasking and focus on your food.
* TV dinners common in your house? Clear the clutter off the dining room table and enjoy an easily prepared home cooked meal.
* Are you an appetizer addict? Learn to say “No” to tortilla chips or any other pre-meal snacks. Drink a glass of water or chew sugarless gum while you are waiting for your meal.
Action Step
Fill your time with activities you like to do that do not involve eating. Go for a walk. Do a home improvement project. Volunteer to help others. Take up a new hobby or renew an old one.
© American Institute for Preventive Medicine
Systematic Stress Management Program
Step 4: Biofeedback/Relaxation Section
Introduction
The Mind/Body Bridge
Biofeedback Training Record
Breathing Exercises
The Relaxation Response
The Relaxation Reflex
Mental Imagery
Personal Mental Imagery
Auto-Suggestion
Stretching the Stress Triangle
Listen to your body. It has a lot to tell you if you choose to pay attention.
Mind/Body Bridge
First, consider what goes on in your body when you experience stress. When the body’s stress response is triggered:
* Heart rate speeds up
* Blood pressure rises
* Breathing speeds up
* Blood moves to major muscles
* Muscles tense
* Sweating occurs
* Blood sugar increases for energy
The stress response is the way your body and mind react to change or any increased demand. It is a good response which helps your productivity. Staying too long in this state, however, can result in damage to your body through accident or illness. What if you could help the body return from the stress response? You can, through the use of biofeedback!
Biofeedback is the process of getting information (feedback) about your biological (body) functions. Simple examples of everyday biofeedback devices include a mirror, a thermometer, and a scale. A thermometer provides feedback on your body temperature. A scale gives you feedback on weight loss or gain. A mirror could show you if you are pale or flushed.
Training with biofeedback instruments teaches voluntary control over some bodily responses which are associated with stress.
Clinical Biofeedback Devices
Examples of Clinical Biofeedback Devices Include the Following:
EEG – Electroencephalograph detects brain wave activity and records it on graph paper. Alpha brain waves are present when a human being is relaxed. Through training, an individual learns how to make more Alpha brain wave patterns.
EKG – Electrocardiograph measures the rate and pattern of heartbeats. During the stress response, heart rate is increased. The EKG lets us see on paper when the heartbeat decreases during efforts to relax.
EMG – Electromyogram is used to detect and measure muscular tension. A light or an auditory signal can be used to show when there is a reduction in muscle tension. We know the skeletal muscles brace during the stress response. The lower the amount of muscle tension, the more relaxed a person usually feels.
GSR – Galvanic Skin Response is a measurement of the moisture produced by the body at times of excitement or agitation. The greater the moisture, the more excited or agitated a person generally feels. It is usually measured on the hands and feet. These are reliable methods which can be used to measure the physical response of the body to stress. They also have many other uses in medicine. The results need to be read and interpreted by trained technicians. Portable biofeedback tools also exist. They are designed for everyday use. Such biofeedback tools can help us to teach ourselves to relax and recover more quickly from everyday stress.
Personal Biofeedback
Personal Biofeedback Training Tools
Pulse Rate
Taking your pulse can be a biofeedback method. It is not as accurate, but it works like a portable EKG device. On your wrist, gently trace with two or three fingers from the base of your palm toward your thumb where a bone generally protrudes. Your fingers will gently slide into a slight groove where you should feel a pulse beat. Count the number of heart- beats in 10 seconds. Multiply that figure times six and you will have your pulse rate per minute. Take your pulse before and after administering a relaxation technique. You should see a lower pulse rate after successfully completing relaxation exercises.
PMT – Perceived Muscle Tension
This is a self-measurement of muscle tension using a subjective scale. The technique involves asking yourself, “Where do I feel tension?” “Where do I feel relaxation?” This relaxation and tension inventory provides you with a recognition of the difference between tension and relaxation in your own body. It links a bodily feeling to the words tension and relaxation. The answer you give to these questions is your feedback. You may even use a number to describe your feeling of tension in a body part. An example of a scale may be:
+3 = extremely relaxed
+2 = very relaxed
+1 = more relaxed than normal
-1 = more tense than normal
-2 = very tense
-3 = extremely tense
The Touch Test
Let your left arm hang loose at your side. Feel your biceps with your other hand. Now flex your left arm and feel the biceps again. Flexing shows tension much like the way our skeletal muscles brace when the body experiences tension. Muscle hardness can be associated with body part tension, whereas muscle softness can be associated with body part relaxation. This is a general statement that will vary according to your musculature; however, if a body part is tense, it will feel harder than if relaxed. Many people experience neck and shoulder tension. Reach back and get a sense of muscle hardness or tension by gently touching or pressing. It may seem difficult to sense at first, but it can be an excellent method for checking relaxation or tension.
Stress Control Card or Stress Dot
A card you hold or a dot that sticks to the skin measure the temperature of the hand. The colors black, brown, and red report cold temperatures and indicate moderate to high levels of stress. When you are more relaxed, the circulation to your hands and feet returns to normal and your hands should be warmer. Your stress card or dot should report green, blue, or violet type colors. Use of this card before and after a relaxation technique can give you feedback as to how well the technique is working for you. The exact colors are not as important as being able to modify a color. This shows you have made a connection between your mind and body.
© American Institute for Preventive Medicine
Step 1: Understanding Stress
Step 3: Type A & B Behavior Patterns
Step 5: Thinking Differently
Step 7: Communication & Stress
Step 2: Stress Management at Work
Step 4: Biofeedback Training & Relaxation
Step 6: Time Management
Steps to Systematic Stress Management™
RELATED ARTICLES
© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com
Nutrition
4 Servings, 1/2 pepper each
Ingredients:
2 green peppers, halved, seeded
Boiling water to cover
Meat Mixture:
1/3 cup wheat crackers, crushed
1 Tbsp. instant minced onion
1/3 cup skim milk
1 egg
1/2 tsp. basil leaves
1/8 tsp. salt
3/4 pound lean ground beef
1/4 cup tomato sauce
Directions:
1. Soak crackers and onion in milk until soft and milk is absorbed.
2. Add egg and seasonings. Mix well.
3. Gently mix ground beef with milk mixture.
4. Cook peppers in boiling water for 2 minutes. Drain well.
5. Fill pepper halves with meat mixture. Spread one tablespoon tomato sauce over each serving. Cover with wax paper.
6. Cook at “high” power for 3-1/2 minutes. Rotate dish. Cook on “high” power another 3-1/2 minutes. Remove from oven and let stand, covered, 3 minutes.
For Conventional Oven:
Bake uncovered at 375ºF for 45 minutes or until meat is done.
Per Serving:
Calories – 245
Total fat – 15 grams
Sodium – 287 mg
© American Institute for Preventive Medicine
Nutrition
You can follow the menus exactly or make changes as needed. It is okay to:
* Switch out foods from one meal to another (e.g. have the lunch menu for dinner and vice versa).
* If you are still hungry, especially if you are very active, eat a little more from one or more of the foods suggested for that day.
* Add more spices and low-sodium flavorings to dishes.
* Use 1 teaspoon of canola or olive oil with added herbs and spices instead of the salad dressing listed in the menu.
* Use the same menu several days in a row. This can be easier if you are only preparing food for one or two people. This can also help save money and trips to the grocery store.
* Swap a vegetable or a fruit that is listed for one that is seasonal or available in your area or for what you prefer to eat. For example, you can swap broccoli for asparagus or a pear for an apple.
Reminder:
If you eat more than recommended on a given day, get back on track the next day. Avoid restricting food to “make up” for what you ate yesterday. Your whole eating pattern over time and self-compassion for your body is more important.
© American Institute for Preventive Medicine
Systematic Stress Management Program
Step 4: Biofeedback/Relaxation Section
Introduction
The Mind/Body Bridge
Biofeedback Training Record
Breathing Exercises
The Relaxation Response
The Relaxation Reflex
Mental Imagery
Personal Mental Imagery
Auto-Suggestion
Stretching the Stress Triangle
By developing soothing pictures in the mind, the body can experience physical relaxation. Relaxation is more complete when all five senses are involved in picturing the scene. To practice this exercise, allow for 10 minutes of uninterrupted time in a quiet place. Begin by becoming very familiar with this script until mental pictures are formed.
Sit back into the chair, making yourself as comfortable as possible. Close your eyes and become very much aware of how your body presently feels, noting which parts of your body are feeling tense and those that are more relaxed. Now take a few deep breaths, taking the air in through your nose, holding it momentarily, and then slowly letting the air out your mouth. With each exhale finding yourself relaxing more and more deeply, more and more completely. Taking the air in and letting the air out. Allowing yourself to relax… relax… relax…
You are experiencing not only the sights, but the sounds, the smells, the tastes, and the touches.
Begin…
You are walking along the ocean beach… it is mid-July… it is very, very warm outside… it’s late in the day. The sun has not yet begun to set, but it is getting low on the horizon. The sun is a golden blazing yellow. The sky a brilliant blue. The sand a dazzling, glistening white in the sunlight. Feel the cool, wet, firm, hard-packed sand beneath your feet. Smell the salt in the air. You can taste the salt as you lick your lips. Hear the beating of the waves… the rhythmic lapping to and fro, back and forth of the water against the shore. Far off in the distance, you can hear the cries of sea gulls. Watching as they glide through the sky… swooping down into the sea and then flying off once again.
As you walk further along the shore, you suddenly come to a sand dune — a mound of pure white sand. Sitting down, you gaze out at the sea, staring very intently at the rhythmic, methodical motion of the waves as they roll into shore — breaking against the coast — rising slowly upward along the beach leaving an aura of white foam and then slowly retreating back out to the sea. Only to be replaced by another wave that crashes against the shore — works its way up the beach… and slowly retreats back out to the sea. With each motion of the wave as it glides in and as it glides out, finding yourself feeling more and more relaxed, more and more calm… more and more serene… And the waves are gliding in… the waves are gliding out… The waves are gliding in… and the waves are gliding out.. The waves are gliding in…and the waves are gliding out — feeling more and more relaxed… more and more calm… with each rhythmic, methodical motion of the waves. Feeling very soothed by their rhythmic lapping to and fro. The waves are gliding in…the waves are gliding out…
Now staring off into the distance, the sun is beginning to make its way down into the horizon. The sun is starting to sink into the sea and you feel more and more relaxed as you see its movement going down… down… down… The sky is turning brilliant colors of red… orange… yellow… green… blue… and purple… as the sun sets, sinking down… down… down… into the sea. Feeling very relaxed and soothed. Watching the sun as it sinks down… down… down… down… down… The beating of the waves, the smell and taste of the sea, the salt, the cries of distant gulls, the warmth against your body, all leaves you feeling very soothed, very calm, very serene.
Relax… Relax… Relax…
(At conclusion, slowly open your eyes and ease back into your activities.)
© American Institute for Preventive Medicine
Step 1: Understanding Stress
Step 3: Type A & B Behavior Patterns
Step 5: Thinking Differently
Step 7: Communication & Stress
Step 2: Stress Management at Work
Step 4: Biofeedback Training & Relaxation
Step 6: Time Management
Steps to Systematic Stress Management™
RELATED ARTICLES
© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com
Nutrition
3 Servings, 1 cup each
Ingredients:
2 cups nonfat milk
4 tablespoons frozen mango juice (or 1 fresh pitted mango)
1/8 tsp. vanilla extract
2 ice cubes
Directions:
Put all ingredients into a blender. Blend until foamy. Serve immediately.
Variations:
Instead of mango juice, try orange juice, papaya, or strawberries.
Per Serving:
Calories – 150
Total fat – 1 gram
Saturated fat – 0.5 gram
Sodium – 110 mg
© American Institute for Preventive Medicine