Healthy Lifestyles - Centralized Training

1 Healthy LifestylesMODULE 11 HANDOUTs I feel so much better all around since I started to eat healthier foods and get some exercise every day. I have more energy and can deal with stress better. I also see a difference in my diabetes. It s under much better control, and I don t have to worry so much about it. Things are definitely looking up for me. Tim, delivery truck driver, guitar playerI L L N E S S M A N A G E M E N T A N D R E C O V E R YILLNESS management AND RECOVERY PROGRAMPAGE 1 OF 11 2011 by Dartmouth and Hazelden Foundation. All rights reserved. Duplicating this material for personal or group use is LifestylessIntroductionHandout 3, the Stress-Vulnerability Model, described a practical model for understandingthe nature of mental illnesses, including factors that can influence their developmentand of managing your recovery is identifying and working toward personal recoverygoals. For many people, living a Healthy life is either one of their personal goals or a wayto help them achieve their goals.

2 For example, if a person wants to do more activitieswith his children, eating a healthier diet and losing weight may help him be more activeand able to play physical games with them. If a person wants to get a job, improving hergrooming and hygiene may help her to look better and feel more confident in approachingpotential employers. If a person is interested in going back to school, he may be interestedin improving his sleep habits so that he is more alert during class handout is about living a Healthy lifestyle. It provides information to help peoplemake changes they choose in the areas of diet, exercise, personal hygiene, and changes can be difficult, and many people find it helpful to get support in theModule11 Coping Strategiesfor Stress andSymptomsGetting Social SupportTaking MedicationManaging YourRecovery Pursuit of goals Knowledge of mental illness and treatment Relapse prevention planAvoiding Alcohol and Other DrugsPrinciples of Mental Illness management SymptomsandRelapsesBiological VulnerabilityStress+s 2011 by Dartmouth and Hazelden Foundation.

3 All rights reserved. Duplicating this material for personal or group use is management AND RECOVERY PROGRAM process. Family members, friends, group members, and staff members may be able tohelp and encourage you with changes you want to make. There are also many effectivegroups for weight loss and exercise in the community and at mental health takes time, but when you practice new habits on a regular basis, they canbecome part of your regular are five topics in this handout:qDiet, Part IwDiet, Part IIeExerciserPersonal HygienetSleepYour IMR practitioner can help you locate resources for focusing on other specifichealth issues or find more intensive programs to address any of the topics covered in general, we recommend one IMR session per topic. However, based on your prefer-ences and comfort level, you may want to spend either more or fewer sessions coveringthese five topics. The topics in this handout include a section called Check It Out. Thesesections suggest things for you to think about or try out in IMR sessions, so when theopportunity arises you will be better prepared to put into action what you have the end of each topic, you will find a Home Practice Sheet.

4 Part A is about applyingsomething you learned in the IMR session. It has a list of options, including the opportu-nity to create your own option. Part B is about taking a step toward your goal. It helpsyou identify the next step you will take toward the personal recovery goal you identifiedin handout 1 (Recovery Strategies) and recorded on your IMR Goal-Tracking Sheet. Atthe end of each IMR session, we encourage you to design your own home practice assign-ment by selecting an activity for part A and part IMR session begins with reviewing your last home practice assignment, includingwhat went well and what was challenging. Putting knowledge and skills into practicewill help you make faster progress toward achieving your recovery Lifestyles XPAGE 2 OF 11 Module11 ILLNESS management AND RECOVERY PROGRAMPAGE 3 OF 11 2011 by Dartmouth and Hazelden Foundation. All rights reserved. Duplicating this material for personal or group use is of a Healthy DietThere are many physical benefits to eating a Healthy diet, including the following: having more energy losing weight or maintaining a Healthy weight helping to manage medical problems you might already have, such as diabetes,high blood pressure, high cholesterol, and stomach problems reducing the risk of developing medical problems you don t have?

5 QuestionsWhat benefits of a Healthy diet are most important to you?Have you ever known someone who improved his or her health by eating better?If so, what did he or she do?The benefits of eating a Healthy diet may also help reduce barriers to personal people have similar goals but experience different barriers. Here are some examplesof how some people might use a Healthy diet to help overcome their , Part IModule11 TOPIC 1 Similar goalDifferent barriersHow a Healthy diet might helpovercome different barriersGetting a girlfriend/boyfriendPhysical appearanceLosing weightLow energy for going on datesImproving energy levelGetting a promotion at my jobDifficulty keeping diabetes under controlBetter management of blood sugar levelsLow energy for work tasksImproving energy levelRenting my own apartmentTakes a lot of effort to look for apartmentsImproving energy levelCan t walk up stairs, which is required in many apartmentsLosing weightcontinued on next page 2011 by Dartmouth and Hazelden Foundation.

6 All rights reserved. Duplicating this material for personal or group use is management AND RECOVERY PROGRAM?QuestionsWhat is your personal goal?How could a Healthy diet help you overcome barriers to achieving it?Diet, Part I XPAGE 4 OF 11 Module11 TOPIC 1 Similar goalDifferent barriersHow a Healthy diet might helpovercome different barriersBeing a better parent for my toddlersMy weight keeps me from playing games with childrenLosing weightChildren are frightened when I have a diabetic episodeReducing diabetic episodesImproving my relationship with family membersConflicts over my health problemsTaking initiative in my health problemsLack energy to share household choresIncreasing energy levelA Healthy DIET CAN HAVE A POSITIVE EFFECT ON YOUR PHYSICAL HEALTH AND CAN HELP YOU ACHIEVE PERSONAL GOALS. 2011 by Dartmouth and Hazelden Foundation. All rights reserved. Duplicating this material for personal or group use is management AND RECOVERY PROGRAMH ealthy Eating HabitsThere are many strategies for eating a Healthy diet.

7 You are probably already using someof them. Take a look at the following list of Healthy eating habits and check the ones thatyou are already , Part I XPAGE 5 OF 11 Module11 TOPIC 1 Healthy eating strategyPlanning Healthy meals in advanceEating at regular times every daySitting down while eating Drinking water regularly throughout the dayEating fruit every dayEating vegetables every dayEating a single helping at mealtimesEating slowly and stopping when I feel fullEating Healthy snacksDrinking Healthy beveragesIncluding fish and vegetarian mealsI already do this 2011 by Dartmouth and Hazelden Foundation. All rights reserved. Duplicating this material for personal or group use is management AND RECOVERY PROGRAM?QuestionsWhat is an example of a Healthy eating habit you have already developed?What is an example of an eating habit you might want to improve? What is one smallchange you could make?Making Choices about What You EatA Healthy diet includes a variety of foods from each of the five main food groups: meatsand beans (protein), grains, fruits, vegetables, and milk (dairy) products.

8 The of Agriculture has posted guidelines and tips to help you balance your dietat its website: The following diagram shows an example of a plate offood that has a Healthy balance of servings from each food , Part I XPAGE 6 OF 11 Module11 TOPIC 1 EVEN SMALL CHANGES IN YOUR EATING HABITS CAN MAKE A POSITIVE DIFFERENCE. 2011 by Dartmouth and Hazelden Foundation. All rights reserved. Duplicating this material for personal or group use is management AND RECOVERY PROGRAMFor information about how much you should personally eat, you can go to thewebsite and click on the Get a Personalized Plan in the column on the top right underthe heading called I Want to .. On this page, type in your age, gender, height, weight,and activity level and the website will provide you with specific diet s an example of what Elena, a thirty-eight-year-old woman of average height andweight who exercises more than thirty minutes a day, found for her daily food recommen-dations when she went to the website:Grains 6 oz.

9 (for example, one slice of bread = 1 oz., cup of rice = 1 oz., large bagel = 2 oz., 1 cup cooked pasta = 2 oz.)Vegetables cupsFruits 2 cupsMilk 3 cupsMeat & Beans oz. (for example, pound hamburger patty = 4 oz., cup cooked beans like pinto beans = 2 oz.)Elena was curious about how to follow the recommendations, and she found practicalmenu ideas on the website by clicking on Plan a Healthy Menu. Keeping a Food DiaryEating a diet that includes the five food groups is a good way to start eating in a balancedway. However, it is sometimes difficult to know where to begin. You may not know whatchanges you need to make in your diet. You can start by recording all the food you eat ina day. This will give you a starting point to see how balanced your diet already is. Youcan use the food diary on the following page or the one provided at , Part I XPAGE 7 OF 11 Module11 TOPIC 1 EATING A BALANCED DIET HELPS TO MAINTAIN GOOD what you ate yesterday using the following food It Out 2011 by Dartmouth and Hazelden Foundation.

10 All rights reserved. Duplicating this material for personal or group use is management AND RECOVERY PROGRAMFood DiaryName: _____Date: _____Record all your food and beverages for the _____2. _____3. _____4. _____5. _____6. _____Lunch1. _____2. _____3. _____4. _____5. _____6. _____Dinner1. _____2. _____3. _____4. _____5. _____6. _____Snacks1. _____2. _____3. _____4. _____5. _____6. _____Diet, Part I XPAGE 8 OF 11 Module11 TOPIC 1 2011 by Dartmouth and Hazelden Foundation. All rights reserved. Duplicating this material for personal or group use is management AND RECOVERY PROGRAML osing WeightSome people are interested in improving their diet in order to lose weight. If you develophealthy eating habits and eat a balance of different foods, weight loss often followsnaturally. However, here are some additional tips that may be helpful: Have realistic goals, such as losing one to two pounds per week. Keep a food diary of what you eat. Eat more vegetables and fruits. Eat as few high-fat, high-sugar foods as possible.