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Welcome To Player Snips
Please watch the getting started video below before you begin using your new superpowers
Goals & Objectives
This week, focus your attention and awareness on your thoughts, emotions, and physical feelings around nutrition and your food choices. Ask yourself, "Where am I on my Personal Health Continuum in relationship to my overall health?" Start to connect your thoughts and feelings to your food choices without passing judgement. One of the first steps in making changes to your diet is learning to become aware of your food choices.
In this module, you will learn:
Identify where you are nutritionally on the Personal Health Continuum
Define and understand how nutrition supports optimal health
Define and understand how macro and micro nutrients support physical and mental health, while reducing inflammation
Learn how to create a balanced your meal
Learn how processed foods effect your overall wellbeing
Learn how to incorporate new recipes into your daily life
Learn how to create a S.M.A.R.T. plan for nutrition goals
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Goals & Objectives
Sleep is a vital component to your emotional, mental, and physical health. Lack of sleep contributes too many chronic health issues. Learning to recognize where you are on your Personal Health Continuum will bring awareness to your overall sleep health.
In this module, you will learn about:
How lack of sleep impacts overall health
The benefits of sleep & how much you need to function at your best
The effects of blue light and the impact it has on your sleep
How to create a sleep routine and use mindfulness practices to support healthy sleep patterns
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Harvard Healthy Eating Plate
The Harvard Healthy Eating Plate is a nutritional resource for you to use to guide healthy eating. Harvard's NutritionSource site has information on how to build a healthy and balanced diet.
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Fiber Facts (remove image in code. Change 6th div class to "col-text col-md-12")
Click the + signs below to see the answers to these questions.
Fiber is found in whole, unprocessed plant-based foods. There is no fiber in animal products, and very little fiber in foods that have been processed. Fiber is a type of carbohydrate (carb) that your body is unable to digest. So, why is it important?
Fiber:
- Helps reduce cholesterol
- Helps maintain consistent blood sugar levels
- Promotes a healthy weight
- Helps you feel full
- Supports your digestive tract
- Promotes heart health
- Reduces your risk of certain cancers
There are 2 types of fiber:
- Soluble fiber. Soluble fiber dissolves to a gel in water, helps slow digestion, lower blood sugar, and improves cholesterol by "soaking it up" in your digestive tract.
- Insoluble fiber. Insoluble fiber absorbs water, promotes digestion, softens stool (poop), and prevents constipation.
Males need 30-40 grams per day. Females need 25-30 grams per day.
When adding more fiber to your diet, it's important to start slowly to reduce bloating and other possible gastrointestinal side effects. You should increase your daily fiber intake by 5 grams per week until you reach the recommended amount. This will minimize any side effects.
For example, if you are a female who normally eats 15 grams of fiber a day, you should aim for 20 grams each day for the first week and then 25 grams each day for the second week.
The best source of fiber is from food. Try to eat whole, unprocessed plant-based foods first. If you are having trouble reaching the recommended amount, tell your nurse coach or provider know.
- Eat whole fruits instead of drinking fruit juices.
- Replace white rice, bread, and pasta with minimally processed brown rice and other whole grains like quinoa, barley, and farro.
- Substitute beans or legumes for meat at least 2 to 3 times a week.
- Add high-fiber foods to current meals: 1 to 2 tablespoons of almonds, ground flaxseeds, or chia seeds to cereal, oatmeal or smoothies; add diced vegetables to casseroles, stir-fried dishes, and soups.
- Look at the food labels. The goal is 20% daily value or 1 gram of fiber for every 10 grams of carbohydrates. Choose foods with "whole grain" as the first ingredient.
- Snack on crunchy raw vegetables or a handful of almonds instead of crackers or chips.
The foods we recommend you eat for fiber are often foods without a label. A quick internet search will give you a guideline. Here are some common foods that are good sources of fiber:
|
Food |
Serving Size |
Total Fiber (grams) |
| Pear | 1 medium | 5.5 |
| Apple with skin | 1 medium | 4.5 |
| Strawberries | 1 cup | 3.0 |
| Broccoli | 1 cup, chopped | 5 |
| Baked potato with skin | 1 medium | 4 |
| Corn | 1 cup | 3.5 |
| Whole wheat pasta | 1 cup | 6 |
| Oatmeal | 1 cup | 5 |
| Whole wheat bread | 1 slice | 2 |
| Lentils | 1 cup | 15.5 |
| Black beans | 1 cup | 15 |
| Almonds | 1 ounce (23 nuts) | 3.5 |
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Shop Local!
Farmers' markets are a wonderful way to support local farmers and get quality produce, often at a lower price. Supporting farmers' markets also relates to mindful eating principles: considering where your food comes from and being grateful for all the steps your food took to get to your plate.
If you receive SNAP/EBT benefits, visit the website or Facebook page for your local farmers' market for information about Maine Harvest Bucks, a program that can help you stretch your food budget.
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Eustress
Stress in daily life that is positive such as:
Getting married
Earning a promotion
Having a baby
Winning money
Meeting new friends
Graduating
Distress
Stress in daily life that is negative such as:
Divorce
Punishment
Injury
Negative feelings
Financial problems
Work difficulties
Acute Stress
Your body prepares to defend itself- often called "fight or flight". It takes about 90 minutes for your metabolism to return to normal when the response is over.
Call to actionChronic Stress
The stress of daily living such as bills, kids, and jobs. This is the stress we tend to ignore or push down. If it isn't controlled, this stress affects your health, your body, and your immune system.
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Sleep and Health: Improving Sleep Habits
Katherine Sharp, MD, MPH, Preventive Medicine and Internal Medicine
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MaineHealth
Portland, South Portland, Biddeford, Kennebunk, Scarborough, Lewiston, Brunswick, and North Conway
St. Mary’s Center for Sleep Disorders
Auburn
Chest Medicine Associates of Maine
South Portland
Northern Light
Presque Isle, Greenville, Waterville, Ellsworth, and Blue Hill
Central Maine Healthcare
Lewiston
James Claiborn, Ph.D., ABPP- Cognitive Behavioral Therapy for Insomnia
Online only
Julien Perille, PsyD.- Cognitive Behavioral Therapy for Insomnia
Bath
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Resources
There are many health impacts of using risky substances such as high blood pressure, heart disease, and stroke. Below are some resources that can help if you use risky substances.
Click the + signs below to find available resources.
American Academy of Addiction Psychiatry
www.aaap.org
National Association of Social Workers www.helpstartshere.org
Psychology Today www.psychologytoday.com/us
Substance Abuse Treatment Locator www.findtreatment.samhsa.gov
National Quit Link: 1-800-Quit-Now
NIAAA Alcohol Treatment Navigator www.alcoholtreatment.niaaa.nih.gov
Alcoholics Anonymous (AA) www.aa.org
SMART Recovery www.smartrecovery.org
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Zoom Access
The Lifestyle and Wellness Group Medical Visits will be held over Zoom video conference. We recommend you join 5 to 10 minutes before class. The link will be the same for each class.
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Confidentiality Agreement
As group medical visits involve patients disclosing private medical and social information, all participants during a group medical visit, whether the direct patient or an accompanying family, must agree to respect the privacy of all information and keep such information confidential. By signing this confidentiality agreement, I assume the responsibility for keeping all information confidential.
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Artificial Sweeteners
Aspartame is an artificial sweetener widely used in various food and beverage products. While safety is not a major concern at the doses which are commonly consumed of aspartame, there are potential effects of this chemical that are currently being investigated by further studies.
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The Negative Effects of Alcohol
"High blood pressure, heart disease, stroke, liver disease, and digestive problems. Cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum. Weakening of the immune system, increases the chances of getting sick. Learning and memory problems, including dementia and poor school performance." (CDC, 2023)
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American Academy of Addiction Psychiatry
Focuses on prevention, treatment and recovery, for people with substance use and co-occurring psychiatric disorders.
National Association of Social Workers
Provides an online directory to help find clinical social workers, psychiatrists and other licensed mental health professionals.
Psychology Today
Features a national therapist directory as well as up to date behavioral health resources.
Substance Abuse Treatment Locator
Offers confidential and anonymous resources for those seeking treatment for mental and substance use disorders.
MaineHealth Center for Tobacco Independance
Addresses tobacco use and exposure through education, prevention, policy, treatment and training
National Institute on Alcohol Abuse and Alcoholism (NIAAA)
Offers in-person and telehealth alcohol treatment services.
Alcoholics Anonymous (AA)
A.A.’s primary purpose is to help alcoholics to achieve sobriety.
SMART Recovery
Supports people to manage addictive and problematic behaviors.
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High blood pressure, heart disease, stroke, liver disease, and digestive problems.
Learn moreLearning and memory problems, including dementia and poor school performance
Learn moreCancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.
Call to actionChronic Stress
The stress of daily living such as bills, kids, and jobs. This is the stress we tend to ignore or push down. If it isn't controlled, this stress affects your health, your body, and your immune system.
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Excessive alcohol use can lead to high blood pressure, heart disease, stroke, liver disease, and digestive problems.
Over time, drinking alcohol can trigger learning and memory problems, including dementia and poor school performance.
Alcohol can weaken the immune system, increasing the chances of getting sick.
Alcohol consumption raises the risk for cancer of the breast, mouth, throat, esophagus, voice box, liver, colon, and rectum.
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Congratulations!
You have completed the Lifestyle Group Medical Visit. Over the past 6 weeks, you have explored how nutrition, physical movement, stress, sleep, social connection, and avoidance of risky substances can significantly impact your overall health.
When making health behavior changes, it is important to recognize where you are on your personal health continuum in order to know where you want to go.
Start by making small S.M.A.R.T. goals. Focus on progress, not perfection. Once you have mastered a new health habit you can identify additional goals you want to focus on.
Please reach out to the office at (207) 781-1653 if you are interested in additional support or resources as you move forward in your health journey!
