Laura Sant, M.S., R.D.

Marnie R. Spencer, M.S., R.D.

 Balanced Living Definition
 Stability, equality, harmony
 Caring appropriately for all life areas
 Don’t over-do or under-do

© 2010 by the University of Idaho

 Balanced Living
 Balance Your Time
 Manage Your Stress
 Feed Your Body
 Move Your Body
 Rest Your Body

© 2010 by the University of Idaho

 Unit 1:
Balance
Your Time
 Overview
 Determine priorities
 Manage time to allow for priorities
 Using time-management tools and
techniques
 Simplify to allow for priorities

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 Determine Priorities
 Relationships
 Health

 Learning

 Work

 Money

 Recreation

 Spiritual

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 Your Top Priorities
1.

2.

3.

4.

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 What Takes Most of Your Time?

1.

2.

3.

4.

Compare time use with priorities

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 Manage Time
 Write a master list
 Include everything
 Note key dates and deadlines

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 Manage Time
 Write a daily task list
 Appointments and scheduled events
 3-5 things from master list
 Prioritize items on the list
 Does your list match your priorities?

© 2010 by the University of Idaho

 Manage Time
 Set limits
 Time limit for each task
 Number of tasks to accomplish
 General limits
 Focus
 Avoid interruptions
 Build in a margin

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 Having Trouble Managing Time?

 Analyze how you spend your time

for several days
 Look for unproductive time
 Adjust method
 Don’t book every minute

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 Include Time For:
 Self
 Relationships
 Physical activity
 Sleep

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 Simplify
 Mornings
 Schedule
 Possessions

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 Simplify Mornings

 The night before

 Review task list
 Take a shower
 Lay out clothes
 Set the table
 Prepare lunches

© 2010 by the University of Idaho

Unit 2:
Manage
Your Stress
 Overview
 Understand basics of stress
 Identify stress
 Evaluate stress
 Develop effective stress-coping
strategies

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 Understanding Stress
 The belief that demands are greater
than abilities
 It may come from any situation or
thought

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 Symptoms of Stress
 Symptoms may be physical,
emotional, behavioral, intellectual
 Nervous habits may appear
 Health problems may develop

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 Sources of Stress
 External  Internal
 Work  Expectations
 Family  Worry
 Life changes  Attitude
 Unpredictable  Behavior
events  Health
 Social

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 Evaluating Stress
 Ask yourself two questions

 Is it important?

 Can I control it?

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 Important and Controllable
 Alter
 How can you change your situation to
reduce stress?
 Avoid
 How can you get away from or prevent
stress?

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 Alter
 Ask others to change and be willing
to do the same
 Communicate feelings openly
 Take action
 State limits in advance

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 Avoid
 Plan ahead
 Take control
 Say no
 Shorten your task list

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 Unimportant and/or Uncontrollable
 Accept
 How can you accept things as they are
and learn to live with the stress?
 Adapt
 How can you change in order
to live with the stress?

© 2010 by the University of Idaho

 Accept
 Talk with someone
 Practice positive self-talk
 Learn from mistakes
 See stress as an opportunity

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 Adapt
 Adjust expectations
 Be grateful
 Use humor and laughter
 Be physically active
 Learn to relax

© 2010 by the University of Idaho

 Unit 3:
Feed Your
Body
 Overview
 Feed your body
mindfully
 Reject dieting
for weight loss
 Nurture your
body

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 Feed Your Body Mindfully
 Eat when you are hungry
 Eat what you want
 Pay attention while you eat
 Stop when no longer hungry

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 Eat When You Are Hungry
 Hunger prompts you to eat food
 What does hunger feel like?
 Hunger vs. appetite

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 Hunger Scale

1 2 3 4 5 6 7
Very Hungry Slightly Neutral Slightly Full Very
hungry hungry full full

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 Eat What You Want
 Allow yourself freedom to choose
 Requires mindfulness
 Buy and eat a favorite food
 Eat it mindfully
 How does it taste?
 Trust yourself

© 2010 by the University of Idaho

 Pay Attention While You Eat
 Eat slowly
 Don’t eat while doing other things
 Focus on the food and how you feel
 Pause to check whether you are still
hungry

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 Mindful Eating Experience

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 Stop When No Longer Hungry
 Use hunger scale
 Give yourself permission to eat when
hungry again

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 Reject Dieting for Weight Loss
 Expensive and time-consuming
 Leads to only short-term weight loss
 Has very low long-term success rate
 Move toward a healthy lifestyle
 Mindful eating
 Physical activity
 Nurture your body

© 2010 by the University of Idaho

 Nurture Your Body
 Value and care for yourself
 Think Neutrally/Positively
 Accept
 Your hunger
 Your body
 Your genetic blueprint
 Embrace size diversity

© 2010 by the University of Idaho

 Mindful Eating Journal
 Record hunger level when you eat or
are thinking about eating
 Journal your experiences, successes,
challenges, and goals

© 2010 by the University of Idaho

Unit 4:
Move Your
Body
 Overview
 Physical activity assessment
 Physical activity and fitness basics
 Strategies for physical activity
 Overcoming activity barriers

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 What Is Physical Activity?
 More than just exercise
 Any body movement
 Muscles contract to
move your body

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 Benefits of Physical Activity
 Improves health
 Strengthens bones and muscles
 Improves mental health and mood
 Boosts brainpower
 Increases energy
 Improves sleep

© 2010 by the University of Idaho

 Types of Fitness
 Aerobic

 Muscular strength

 Flexibility

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 Physical Activity Progression
 Start slowly
 Progress gradually
 Add another area of fitness
 Increase one aspect of activity
 Frequency

 Duration

 Intensity

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 Schedule Time to Be Active
 Plan ahead
 Make physical activity your second
job
 Have a back-up plan

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 Strategies for Physical Activity

 Fit into daily life

 Several short sessions
 One long session

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 Fitting Physical Activity into Life

 Planned inefficiency
 Be creative
 Use a pedometer

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 Several Short Sessions
 Mini-workouts
 Accumulate 30 minutes a day
 Strive for variety
 Intensity
 Interval training

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 One Long Session
 Strive for at least 20–30 minutes
 Include all aspects of fitness
 Vary frequency, duration, intensity,
and activities

© 2010 by the University of Idaho

 Overcoming Barriers
 Use handout to:
 List your barriers
 Prioritize from biggest to smallest
 Choose one to work on

© 2010 by the University of Idaho

 Unit 5:
Rest Your
Body
 Overview
 How to assess your sleep
 Sleep basics
 How to sleep better
 Sleep disorders

© 2010 by the University of Idaho

 Statistics
 Average sleep:
6.8 to 7.4 hours
 75% report
symptoms of sleep
problems
 60% drive while
drowsy

© 2010 by the University of Idaho

 What Is Sleep?

 State of rest with

physical and
metabolic changes
 Body is renewed

© 2010 by the University of Idaho

 Effects of Sleep Deprivation
 Poor decision making
 Poor performance
 Increased risk of chronic disease
 Impaired memory, concentration,
learning
 Problems with emotions and
relationships

© 2010 by the University of Idaho

 How Much Sleep Is Needed?
Group Sleep Needed
Infants 16 hours
Babies/toddlers 10–14 hours
(6 months–3 years)
Children
3–6 years 10–12 hours
6–9 years 10 hours
9–12 years 9 hours
Teenagers 9 hours
Adults 7–8 hours
Older adults 7–8 hours
Pregnant women May need more than 7–8
© 2010 by the University of Idaho hours
 How’s Your Sleep?
 Snore loudly
 Stop breathing or gasp for breath
 Feel sleepy while engaging in daily
activities
 Have difficulty sleeping ≥3 nights a
week
 Have the urge to move your legs
 Experience interruptions to your
sleep
 Improve Daytime Habits
 Surround yourself with bright light
 Exercise at the right time
 Avoid napping
 Limit caffeine and alcohol
 Don’t smoke

© 2010 by the University of Idaho

 Create a Better Sleep Environment
 Have a comfortable bed
 Save the bedroom for sleeping
 Keep the bedroom peaceful
 Quiet
 Dark
 Comfortable
 Without pets

© 2010 by the University of Idaho

 Follow a Presleep Ritual
 Keep a regular sleep schedule
 Avoid over-the-counter sleep aids
 Embrace bedtime rituals
 Eat right for you
 Write down worries

© 2010 by the University of Idaho

 Go Back to Sleep Faster
 Use visualization
 Get up if unable to sleep
 Avoid stimulating activities
 Change your bedtime

© 2010 by the University of Idaho

 Keep a Sleep Diary
 Bedtime and waking time
 Total sleep hours, times awake
 Sleep quality
 Caffeine, alcohol, medications
 Food and drink
 Feelings

© 2010 by the University of Idaho

 Summary of Balanced Living
 Balance Your Time
 Manage Your Stress
 Feed Your Body
 Move Your Body
 Rest Your Body

© 2010 by the University of Idaho

 Balanced Living
Goal
 Set a goal to improve a habit in 1 area:
 Balance your time

 Manage your stress

 Feed your body mindfully

SMART Goals
 Move your body
Specific
 Rest your body Measurable
Achievable
Rewarding
© 2010 by the University of Idaho
Time-bound
 Balanced Living Curriculum
The CD comes with the tools you need to
 Advertise the series

 Present five classes

 PowerPoint slide show and narratives
 Classroom activities
 Handouts
 Evaluate each class and the series

Cost is only $35 plus $4 shipping/handling

 Balanced Living Curriculum
Order by mail, phone, fax, or email:

Educational Publications Warehouse

University of Idaho
PO Box 442240, Moscow, ID 83844-2240
Phone:208-885-7982
Fax: 208-885-4648
calspubs@uidaho.edu
Laura Sant, M.S., R.D.
Marnie R. Spencer, M.S., R.D.