capstone assignment 05 stress reduction lesson 02

STRESS REDUCTIONRoberta Gadbury

SYLLABUS

• HOLISTIC NUTRITION• introduction• Foods that will Strengthen our Physical Well Being/Why Choose Organic• Solutions When Your Budget Does Not Allow You to Purchase All Organic• Foods to Avoid for Good Health/Foods That Reduce Our Stress Levels• Foods That Increase our Stress Levels/Farmer Market Demo• Definition of Holistic Nutrition/Importance of Physical Activity• Importance of Rest & Sleep/Nourishing Your Emotional Quadrant• Resources Available in Community & Online Including Handout

LESSON TWOHOLISTIC NUTRITION

“Let food be thy medicine and medicine be thy food.”

-Hippocrates

HOLISTIC NUTRITION• As mentioned in first lesson, all four of our

quadrants must be in balance to achieve optimum health

• The foods we consume affect our stress levels in our bodies as well

• Eating holistically creates both a healthy body and mind as well as giving us the stamina to enjoy life

FOODS THAT STRENGTHEN OUR PHYSICAL WELL BEING

• Organic foods • Whole grains over refined flour products • Refined products take out over 22 nutrients and only synthetically add

back in 8• Locally grown foods or grow your own• Essential fatty acids but choose wisely• Raw and minimally processed foods• The “Colors of the Rainbow”• Adequate amount (8 8oz glasses) of purified water daily• Reference: Holistic Wellness Basics

WHY CHOOSE ORGANIC• In choosing organic over conventionally grown food,

you are ensuring that your foods are • Free of pesticides• Free of herbicides• Free of GMOs• Have more nutrients and are better to the taste• Your meats and dairy do not contain hormones and

antibiotics

SOLUTIONS WHEN YOUR BUDGET DOES NOT ALLOW YOU TO PURCHASE ALL ORGANIC

• Then choose to just purchase organic those items shown on the Dirty Dozen List published by the Environmental Working Group

• The same group also published the 12 Least Contaminated in fruits and vegetables as well

FOODS TO AVOID FOR GOOD HEALTH

• Eliminate articifical sweetners, high fructose corn syrup and refined sugars• Limit sodium (less than 2,300 mg. daily which is less than one teaspoon)• Coffees and sodas• Trans fats and saturated fats• Food additives• GMO foods• Do not microwave foods and beverages• All of the above have been shown to lead to physiological changes in our

bodies which bring on many chronic and/or severe illnesses and/or diseases• Reference: Holistic Wellness Basics

FOODS THAT REDUCE OUR STRESS LEVELS

• Green leafy vegetables • Organic turkey breast • Fermented foods• Wild-caught Alaskan salmon• Blueberries• Pistachios• Dark chocolate• Sunshine• Seeds• Avocado• Reference: (Dr. Mercola)

FOODS THAT INCREASE OUR STRESS LEVELS

• Sugar• Gluten• Processed foods

• Reference: (Dr. Mercola)

FARMER’S MARKET DEMONSTRATIONA SAMPLE OF FRESH ORGANIC PRODUCE

• A presentation by a local farmer’s market who will share their bounty as well as explaining how easy and stress

free it is to purchase produce from a local farmer’s market, either individually or through a group effort

• Our students will be able to taste how amazing locally grown produce is in comparison to that flown in from

other parts of the world • Questions and Answer Period will follow presentation

• Approximate time will be 30-45 minutes

HOLISTIC NUTRITION MEANS TO…• Treat your body with kindness by;• The foods you choose to consume• Allowing it the daily physical activity it requires• Reducing the stress in your life• And allowing it to heal and rest with adequate rest

and sleep

IMPORTANCE OF PHYSICAL ACTIVITY • Physical exercise gives the stress that is accumulated in

our muscles and tissues a path out of our bodies• Exercising outdoors gives you the benefits of sunshine• Endorphins are released giving us that sense of well being

reducing anxiety and depression• Depending on how vigororous the exercise, these “feel-

good” effects may last for hours• Excercising on a consistent basis has been shown to be as

effective as antidepressants for some people

OUR BODIES ALSO REQUIRE REST• Adequate amounts of rest and sleep, on a daily

basis are equally important for stress reduction• Sleep and rest is a time our mind and body to

repair and recharge• Average amount needed is 7-8 hours of

uninterrupted sleep per night

NOURISH YOUR EMOTIONAL QUADRANT TO KEEP STRESS AT BAY

The following are a sample of stress reducing activities that reduce your stress by nourishing your emotional quadrant as you show kindness to yourself:

• Meditation

• Yoga

• Tai Chi

• Deep Breathing

• Visualization & Guided Imagery

• Progressive Muscle Relaxation

• Journaling

• Doing something you enjoy

• Helping others (volunteering)

POINT TO PONDER….We tend to nourish our bodies as we nourish our

lives. Please take the time to ensure that both are nourished properly. What we eat does not only

affect our physical health but all aspects of our daily lives

Make sure you love and nourish all four of your quadrants (physical, emotional, mental and

spiritual) on a daily basis.• Reference: (Haley Parrent, Nutritionist & Holistic

Chef)

RESOURCES AVAILABLE• Discuss online resources available• Discuss community resources available• Discuss reliable sources when seeking information,

advising class again on how to seek unbiased websites

HANDOUT OF RESOURCES• The following are available resources in our hometown:• Daily Nourishment Alliance• Nourish Your Healthy Life• Karen Roth• Websites would include:• Dr. Andrew Weil• Nutrition Facts• The Whole Journey

REFERENCES• Holistic Wellness Basics. (2015). Holistic Nutrition.

Retrieved from http://www.holistic-wellness-basics.com/holistic-nutrition.html

• Dr. Mercola. (2015). 10 Superfoods for Stress Relief. Retrieved from  

• http://articles.mercola.com/sites/articles/archive/2015/04/27/10-stress-relieving-superfoods.aspx

• Parrent, Haley. (2016). The Elephant Journal.The Secrets of Healthy Eating from a Holistic Nutritionist. Retrieved from https://www.elephantjournal.com/2016/06/the-secrets-of-healthy-eating-from-a-holistic-nutritionist/