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[BRIEF DEAD AIR]
>> Female Voice: Hello Everybody.
I see we have already a few people
online for our webinar. The "Tis
the Season Series" and this program
is going to be "Focusing on Healthy
Indulgences." We're going to be
starting in just a couple of minuets
to give people a chance to get online
and we will be back in about 2 minutes
Thank you for your patience.
[DEAD AIR WITH RUSTLING, BANGING AND WHISPERING]
[PAUSE UNTIL 02:25]
>> Teresa: Welcome to "Tis the
Season: Being Healthy without
over doing it...or Being Indulgent
Without Overdoing It." I'm Teresa
Herzog Mourad. And I'm the manager
of Tobacco Consultation Service
and the Alcohol Management Program
with MHealthy.
>> Denise: And Hi Everybody. I'm
Denise Williams. I'm associate
director for Risk Reduction Program
at MHealthy. And a lot of different
programs fall under my team and it's
a real pleasure to be here with
you today to talk about the
concept of being indulgent during
the holiday season without over
doing it. First I'd like to
start off by just asking a question
of: "What is the word indulgence
might mean to us?". I feel like
that there's almost a double
meaning to this word and I wonder
what you all might think. I think
sometimes there's a lot of positive
aspects to the concept of indulgence.
To me sometimes it feels like
something luxurious, something
special, something to be savored
and something that doesn't happen
everyday. Something that I would
do when I to kind of pamper myself,
or do something special as a
reward. Sometimes there could
also be though, those occasions
where something that may start
out as something as I said as
a healthy indulgence might almost
before our eyes evolved into
something that goes to an over
indulgence. And then it may not
feel as pleasant or as special
as it did before. And that's
a little bit about what we want
to explore today. Are these two
sides of indulgence. How do we
really make the healthy happiness
producing aspects of indulgence be
a part of our life without the
over indulgence that what happens
there. And I'm just going to
scroll across a couple of things
that may make you think about the
difference between these two sides
of indulgence. Whereas with the
healthy indulgence you might feel,
"Sigh...you know, I just feel
great. I'm in heaven." The
over indulgence might be more
like an, "ugh!" Could be after
a big meal where I ate too much,
I went a little too far. A
healthy indulgence I might plan
for. I'll take a day off and
say, "I'm going to do some things
that are special.". Where sometimes
overindulgence almost feels impulsive.
Like it's out of our control.
Somehow we were swept up in something
that maybe turned out a way we
didn't predict or desire. A
healthy indulgence, similarly to
being planned is more deliberate.
I'm careful about it. I want to
really take advantage of the
moment, and be fully part of it.
Whereas over indulgence often
feels like it was too much.
I really wasn't selective. I just
kinda,...just reacted to everything
the way it was as didn't really
discern what I really wanted.
A healthy indulgence can be moderate.
Where I'm really going to experience
something positive and appreciate
it for what it was. Rather than
getting carried away with an
over indulgence where then it
doesn't even feel like it was
fun anymore. Now it's just,
you know, I went from having a...
a bite of something I really enjoy.
Now I feel sick to my stomach.
Somewhere along the way I lost the
fun. Healthy indulgence will not
have any aspect of tinge of regret
to it. It's going to be, "I did it.
I feel great about it." That's the
healthy way to approach indulgences.
Rather than having some regret
afterwards. We don't wanta
experience those negative sorts
of feelings around healthy indulgence.
And also be mindful. This is very
similar to the concept of planning.
I really wanta be aware in the
moment. If I'm going to for example,
to keep on the food example. If I
decide that I want to have a certain
special treat at the holidays, I
can be mindful of that I can say,
"I'm not going to worry about
having it. Either before or after.
I'm going to have a small amount.
And I'm going to be really aware
of how much I enjoy it. I'm not
gonna rush through it, and I...
you know, then I'm not gonna feel
I was just a robot that automatically
put something in my mouth and
didn't even remember doing it.
Didn't feel all that great afterwards."
So these are some things to think
about. We really want to try to
focus ourselves much more on the
healthier side of indulgences.
How can we really make those
things be enjoyable and positive?
So as we're talking today, you
might wanta think about what
sorts of indulgences do you often
find come into your life during
this time of year? What might be
some indulgences over the holidays?
And I'm just gonna scroll a couple
of them that are examples that
we sort of thought about. For
some of you and for some of us
here at MHealthy, it might be, again
enjoying some special foods over
the holidays that you don't get
all of the time. Maybe you don't
always have the time to prepare
them because they're fancy, and
this is the time you have. For
some of us, it's maybe if we're
busy during the rest of the work
year, it's sleeping in. How often
do we actually get a chance to
rest and relax? Holidays might
be the only time we do that. During
our season days. Having time with
people you care about. Or maybe
even time to your self. That you
will enjoy spending in your own
special way. Giving to others
in many different ways. Often
that's a very big hallmark of this
season. And for some of us, I know
Teresa, you certainly encounter some
of this in some of your work. For
many of us it a time of year where
alcohol plays a role.
>> Teresa: It certainly is. And
it's a time where people wanta
think about and be deliberate about
their alcohol use. If they're gonna
choose to use alcohol. And sometimes
we also have to think about,
"Well if I'm around alcohol, and
alcohol is part of the festivities,
how might I handle that as a host?"
or, "How might I handle that when
uncle Joe comes over and yea, he
does drink too much sometimes. And
how might I really enjoy that
sparkling champagne at the new
year?" So there's gonna be this
need for all of us to think about
how do we wanta ...
[DEAD AIR]
indulgence really brings us in
that direction when you think about
it as a healthy opportunity.
"I might have 1 drink. I'm not
gonna have 4, I'm gonna have 1."
>> Denise: Yea and it's really
about how to put it in context.
And being mindful and planning for
those occasions. So we'll be
talking about that as a little
thread throughout our discussions
today. And we're going to segue
fist though to talk a little bit
about the indulgence in holiday
treats. And very often we find
that people do gain a little bit
of weight over the holiday season.
And it might not be as much as
everybody thinks. The research
shows it's really only the average
of about a pound or pound or so.
But for many of us it can be
more than that. I know when I
was growing up and struggled with
my weight, it was significantly
more than that. Because I really
found that I was not in control
with my eating and found that
I didn't enjoy it anywhere near
the extent that I do now-a-days.
Even though I ate a lot more.
So what I personally had to do
is really look at and adjust
my expectations about what food
I was going to have around me
over the holidays and really how
I was going to deal with it. And
it became very important to me
to understand that everything I
do, for example in this case,
everything that I put in my mouth
really is my choice. Sometimes
it doesn't feel that way over the
holidays. So I know, Teresa, how
do you feel?
>> Teresa: Yea. True.
>> Denise: You know, but it really
is our choice of what we decide to
ingest. So I feel that we can
really have anything we want over
the holidays. There is no bad food.
There is no forbidden food. And
as long as we're mindful about
what we're selecting and how much.
And really put it into a context
of how I want to conduct my holiday
season. Again you won't gain weight,
necessarily, from having a little
extra treat. If you wanta think
about a number, it takes 3500 extra
calories to gain a pound. And so
you have to eat a lot of treats
to gain a lot of weight. So we
wanta look at it in that context.
If I have a small amount of something,
and I don't go overboard on
everything. I'm not gonna
necessarily gain very much weight
or be very manageable for me. So
instead of saying, "The holidays
are a time where I'm just gonna
eat a lot of everything." Whether
it's bread or a...potato chips, or
a special treat. Say, "You know
I'm going to pick and choose what's
really special." If there's a
plate of Oreos on the table, I don't
have to take those. Those aren't
special. Seek small pleasures and
don't feel deprived. Don't deprive
yourself of a special treat if it's
only once a year that you have it.
Cause your maybe gonna regret that
decision. But just have it in
context. And think about the
results of those choices in advance.
So it's all about planning a little
bit ahead. Managing expectations
about what you eat. So, thank you.
Alright Teresa.
>> Teresa: Yea, I'm thinking about
how,...how common it is that,...when
adults gather. When families gather.
Alcohol can be part of the
celebration. And often people will
view alcohol like their treat.
One of the things we've learned
in the Alcohol Management Program...
a really nice phrase that we've
learned from our clients...
employee clients, they've told us
that they wanta use alcohol if
they have that choice. Cause
some people can't choose to use
alcohol. But some people who
have the choice, those people
don't want to exceed moderation.
And so their thinking about
alcohol as a treat rather than a
treatment of any kind. And that
kinda helps people with some
perspective about alcohol. It's
like desert. Some people will
say, "I'm gonna have the champagne
and maybe just a little tiny
dessert. Because these are my
empty calories and I like it."
Planning ahead is really helpful
with alcohol. But we have to
think about it. It's a little
different than food even though
we can kinda get carried away
sometimes with something sweet
and creamy and yummy. Alcohol
isn't the same in that it does
impair. Every sip brings us
a little less inhibition. Less
self control. So we have to
be mindful and go into alcohol
consumption opportunities with
real clarity about, "How much
am I gonna drink? Am I going to
have alcohol tonight? Am I driving?
Is this gonna work for me?" Of
course based on any medications
or anything else I'm managing.
But say I have green light to have
a drink and I have a designated
driver, I wanta plan ahead and make
sure I limit my consumption. And
fortunately when we go in with
a limit in mind, we're much more
likely to stick to it. And that
requires us to pause. Be mindful
of our plans, and think about,
"Where am I? How am I going to
be invited to drink? And, how
will it be set up? And what
am I gonna do?" Fortunately too,
the guidelines are written by
our Center for Disease Control,
and they tell us: "Women, have
1 drink. That's the way stay
in a much safer, lower risk range.
Men, have a maximum 2. Take it
slow. Have a non-alcoholic first.
Then have the alcoholic beverage.
Then have another non-alcoholic.
That'll take you awhile. So there
are lots of things you can do.
But the bottom line is, for those
that are gonna use, the one
[GARBLED]...most people like
moderation over indulging or
overdoing it. And managing
alcohol, whether you drink or
not, is something that really is
a very real part of social life.
Because sometimes there are gonna
be folks who are gonna maybe not
hear you well, and maybe you've
already had your limit. And they
invite you again and again to
have, you know, another drink.
And you have to be the prepared.
You have to be able to say,
"No thank you." A great way to
avoid being asked is to have that
non-alcoholic in your hand. Have
something ready that you know is
right for you. And people won't
be as likely to continue to
offer you alcohol. So that's..
that's important. And one thing,
you always have to do too is...
because people are just trying
to enjoy one another, they're
going to continue to invite us
to drink. And some of us who
aren't drinking, have to be real
clear about, what do we say?
We say, "No thank you." Most
the time that works just fine.
Sometimes though, especially if
those asking have had quite a
bit to drink or some. They don't
listen as well and they might
forget. So you have to have
different ways and different plans.
Either non-alcoholic, or some phrasing
at the tip of your tongue that
you can use when you're asked and
re-asked to drink.
[PAUSE]
>> Denise: And we're just showing
a couple of examples here.
>> Teresa: Yea.
>> Denise: About some things that you
maybe able to say. And sometimes
it's nice to have a little set of...
>> Teresa: Yea.
>> Denise: ...of things in mind.
>> Teresa: ...things.
>> Denise: Planning ahead.
Cause sometimes people put a
lot of pressure.
I know in my family there's one
individual. Lots of pressure.
So, asking and asking and asking.
>> Teresa: And have mocktails.
Have things that are yummy to you.
Low calorie if that's what you
prefer, that taste delicious. And
that you can enjoy. And that's
where we get into again. Enjoying
something special. You can have
a delicious mocktail but you won't
wanta have a lot of something
if it's very high in calories.
Right? So make sure at your
parties you have lots of alternatives
to alcohol, nicely featured.
>> Denise: And one thing I've
just for everyone's information,
once the webinar's over, we will
be sending out some information
about some mocktails that you
could incorporate into your
seasonal festivities. So, we'll
look forward to getting that
out to you after the conclusion
of the webinar.
>> Teresa: So moving on,
we're talking about healthy ways
to indulge. Another luxury
[PAUSE]
I'm sorry, I've got a lot of stuff
here.
>> Denise: No, you're fine.
>> Teresa: Ok, healthy ways to
indulge and enjoy special times.
Ok, uh...sometimes it is really
hard around the holidays cause
they're so hectic. To really find
,...find space for yourself. So
you wanta plan ahead on that one
as well. And that kind of planning
means, time for yourself. Time for
some peace and quite. Time for
what you really find restorative,
rather than what you're suppose to
be doing. Results of this pressure
people feel to have a great time.
Well there's nothing wrong with
some peace and quite and some down
time. The more we have the more
we tend to be able to relax and
enjoy the bustle and fun of socializing.
>> Denise: Um hmm.
>> Teresa: So make sure you make
time and set aside in advance time
for you and the people that you
most appreciate and wanta be with
this holiday season.
>> Denise: Absolutely, and I think
it's really great to spend a little
time before things get hectic to
think about how you might make
time for yourself. And people
that are important to you during
this time. And it's back to that
concept that we've been talking
about during the entire series:
of being mindful and of planning.
A couple of other healthy ways to
indulge and enjoy yourself; we
know how challenging it is to find
that time and again planning and
being mindful. And if indeed this
is time of year where you maybe
tend to be a little more isolated,
consider ways that you can bring
other people into your holidays
by being actively involved with
others, if this makes sense to you.
You can make a snowman,...
>> Teresa: [CHUCKLES]
>> Denise: or have other winter
fun activities as we've talked
about in some of our other
prior seminars. Sometimes it's
just phoning a friend and catching
up, with nothing else but just,
you know, "thinking of you." And
kind of restore each other. Also,
many people find this time of year,
because they have the time also, that
they volunteer for a specific
cause that is meaningful for them.
Or, they get on the Internet and make
a donation to a cause that is
meaningful. So there's ways to
make your influence and your giving
know, beyond just yourself. So
these are things to really look
at that also can fall in that
concept of indulgence. Another
indulgence that we want to touch
on is the luxury of sleep. I
don't know Teresa, how you feel,
I know I never feel like I get
enough sleep. And sometimes sleep
feels like an indulgence that we
shouldn't really take advantage
of. Like we should be busy and
active and be productive.
>> Teresa: Yea, get up and get
going.
>> Denise: Yea, and sometimes
sleep really is something that
takes a back seat. And we really
need to understand that it is
critically important for our bodies
and our minds and our spirit, to
preserve and protect time to sleep
and rest. Because the time we're
sleeping basically is the time
that our body renews it's self.
It's very similar to when we
put our cell phone to our computer
and just plug at night and recharge.
That's when the batteries re-charge.
Our brains do things, our bodies
do things to repair ourselves at
night. That they don't have the
ability to do during the day
because we're basically so busy
staying alive. Sleep is our time
to restore, so if we short change
it, our body will know and we will
suffer poor health potentially as
a result. So often we're not sleeping
enough. I think some of the
statistics are showing that
average Americans sleep about 6 hours
a night. We should be sleeping
around 8. So we have a chronic
sleep deficit which will keep us
from operating at our peak.
Feeling good, feeling energetic,
feeling productive, feeling calm.
These are the things that often
are...go by the wayside when we
don't have enough sleep. So it's
very important to think about
how much sleep you need in order
to feel your best. During the
holidays, turn off the alarms
and just see how long you sleep.
That might give you an idea of
what your needs really are. And
we also know, unfortunately that
alcohol, food and exercise, are
unfortunately, in the case of
exercise, can affect the quality
and quantity of sleep we get.
If we have too much alcohol,
although we may feel sleepy in
the short run, it can maybe
interfere with our sleep later.
>> Teresa: Yea, it always does.
It will,...it will affect and
people tend to wake up later on.
They'll be asleep for awhile, but
then they'll wake up. And then
the sleep that we do get if
we don't wake up is less restful,
it's less,...it's less nourishing.
So,...
>> Denise: Absolutely. Food if
we get less sleep, we tend to be
more overweight. We're not sure
exactly what mechanisms happen but
somehow, depriving ourselves with
sleep, interferes with important
chemicals in the brain that
regulate appetite and may even
regulate how we digest our food.
Exercise can be very helpful and
can really energize us and can
actually improve our sleep quality.
For some of us though don't do it
too soon before you go to sleep.
So pick your time. To indulge in
the luxury of exercise to help
your sleep. And I talked about
the weight sleep connection.
>> Teresa: So, all of this information,
it's all relevant for a healthy
and restful holiday season. One
that we can enjoy. And this
exercise, that I'm gonna just do
briefly with you, is something
you're gonna be able to use that
will help you anytime of year,
but it maybe just what ya need
at that holiday party or before
the holiday party, or wherever
you are. To check in with yourself.
To be mindful. So that you enjoy
an indulgence but you don't
over indulge. So if you would
just please, sit comfortably in
your seat. Put both feet on the
ground. The place we start with
the mindfulness exercise. And this
is just gonna take a minute, so,
come along with me on this little
brief break. We're gonna start
with your break. Again, close
your eyes and make sure you're
sitting comfortably. Close your
eyes and let your body relax.
Notice it relaxing. Move your
attention to your breath. Focus
on the rise and the fall of your
chest. Your belly rises, your
belly falls. Just like a wave
falling upon the sand. Breath
rises and falls. Focus on your
breath. If your mind wanders,
that's ok. Just go back to your
breath. Just notice the distraction
and simply bring your attention
back to your breath. Deliberately
observe your breath. In and out.
This is mindfulness. It's paying
attention. It's a great way to
find your way back to yourself.
A way to identify, "Well what do
I want to do? What do I really
want to do? Rather than what
habit might dictate. What do I
feel like? And how will I feel
tomorrow if I have this much to
drink? Or if I eat a lot of that?
How will I stay on track with
myself and those health behaviors
that I value? I do have to
check in with myself." We just
did a really brief mindfulness
exercise. To think about it.
Being asked to focus on your
breath. That's a very meaningful
pause. It works for everybody.
You don't have to be mellow or
calm or do Yoga to be mindful of
your breath. And again, it's a
really effective way to support
the behaviors that you wanta
support. So best wishes in the
holiday season and Denise is
gonna wrap this up.
>> Denise: Ok, thank you Teresa.
That was wonderful. As we
often do at the end. We want to
do a quick recap for you. We
want to help you continue to make
this a healthy holiday season by
taking care of you and yours.
A couple of take home points. Please
try your best during this season
to indulge in things that make you
happy, in moderation. As another
method to stay healthy. Plan
ahead as much possible to enjoy the
holidays in a way that makes
sense for you and is positive and
healthy. And by doing this making
deliberate choices. And fully
enjoying the choices you make.
Being mindful again. Looking at
how can I utilize food, drink
and other indulgences to help
build my vitality and happiness
during the holiday season. And
very importantly; how do I take
time during these busy days to rest,
recharge, relax and renew?
Which is so important for us in
the hustle and bustle of the holidays.
So we wanta wish all of you very
healthy indulgences in the
weeks ahead. Very quickly recap
before we go to questions. We
do still have two more seminars
coming up in our series.
Next week, December 12th, we'll
talk about the concept of
generosity. And how we can be
generous this season to our self
and to others. And December 19th
kind of wrapping it all up and
bringing it all together. How
do we have a season where we are
content and at peace with ourselves
and with others. So please join us
for our next 2 sessions. We'll
be looking forward to you being
with us then. Alright thank you
so much.
>> Teresa: We have a few questions
it looks like.
>> Denise: Yea let's take a peek
at our questions here. We did get
a few. And we're just pulling them
up now. Thank you.
>> Teresa: So here's the first
question: "What about the relative
that always comes and over indulges
in alcohol? How do I handle that
as a host?" Ok, so there's a
few things you can do. One of
course is feature those mocktails.
Make sure there's lots of food
around. And, you can also contact
that relative, if there's been
problems in the past and just
let them know that you're concerned.
And that you would really request
that they possibly limit their
consumption at your party. It's
a polite thing to do. And when we
speak up, sometimes we might be
surprised what we might receive
for the holidays. They might
co-operate.
>> Denise: That's great. Another
question that came up is, "Very
often I see that I should have
as a woman, 2 drinks a day or, I
sorry, 1 drink a day, or as a man,
I should have 2 drinks a day.
What is a drink? How big is a
drink?
>> Teresa: Great question.
>> Denise: Because I,...you
know, a lot of people have some
pretty big glasses.
>> Teresa: Yea.
>> Denise: And I don't know that
people know what a drink really is."
>> Teresa: Yes, and so here are
some basic guidelines. And you
can always look,...just Google
"What is a standard measured drink?"
Just so you know in case things
get confusing. 1 glass of wine,
1 serving is 5 ounces. So in a
standard bottle of wine there
are 5 5oz classes of wine. A
typical can of beer, just like
the can that comes out of the
vending machines with Coca-Cola
in them. A can of beer is 12ozs
That's a beer, not a nice beer,
not a home brew, not a micro beer.
Cause those are a little bit
stronger. But a 3rd again stronger.
An actual serving of liqueur or
spirits is 1.5oz. So think about
that shot glass and that measurement
on there. That's 1 drink.
>> Denise: Hmm. Good to know.
>> Teresa: Yea.
>> Denise: Maybe a little less
than you thought.
>> Teresa: Yea it is not that much.
You really have to sip and savour
and slowly consume alcohol. Cause
quick makes it a lot easier to
over do it.
>> Denise: Kind of a related
question, but it kind of goes
to the gift giving season.
"I have friends who always give
me the gift of a bottle of wine
for Christmas. How do I go about
telling them, I'd rather have
something healthier?" And that
could even apply to food gifts.
Or, other types of gifts.
>> Teresa: Yea, this healthy
gift giving huh?
>> Denise: Yea,...yea.
>> Teresa: I've had clients
in fact in the alcohol management
program struggle with that.
Because they have loved ones that
might even make their own beers,
or own wines. Their gifting
something special, but they don't
use alcohol or they don't want
to use alcohol. So, again it's
back to that, being mindful, and
possibly communicating with that
loved one, how precious those
gifts are to you. However, you're
not drinking. And a lot of people
understand that. People don't drink
often for health reasons. That
can be their emotional health.
Their physical heal. You name it.
So I think that communication,
that honest communication is
super helpful. and of course
there's always the rule as
you think about being a gift
giver yourself. Consider something
healthy and kind of neutral.
Maybe a fruit basket might be
better than the,...the bottle
of wine. If you're not so sure
about whether people are drinking
or not. Or if they have health
issues that make drinking not
such a great idea.
>> Denise: Sure. And I think
just a plain thank you goes a
long way.
>> Teresa: Oh, huge.
>> Denise: You don't even have
to explain yourself,...
>> Teresa: Yea.
>> Denise: "Thank you so much for
that wonderful gift."
>> Teresa: You're right...you're
right.
>> Denise: Put it aside and, you
know, you don't have to use it.
>> Teresa: That's right.
>> Denise: I think we've 1,..
uh, time for 1 more question.
We're just coming down to 12:30.
"I thought red wine was healthy.
doesn't it contain antioxidants?"
>> Teresa: Yea it does actually.
And there's interesting research
on red wine and health. It
depends on who's drinking it.
How much and all kinds of other
health related factors that
are environmental and behavioral,
etc. So when we think about
wine being healthy. 1 drink for
women. 2 drinks for men. For
some people in the population,
can be helpful and healthy. And
for some, 1 glass of wine or 2
glasses of wine is a really lousy
idea for them. Because they tend
to have more than 1 or 2 glasses
of wine and they don't get the
health enhancing effects, cause
the over do it. So, yea there
is some evidence about the heart
health, the antioxidants, the
resveratrol, that's what it's
called in the red wine.
>> Denise: And there's also a
lot of other food items that
contain those nutrients. So if
your real goal is to get more
antioxidants,...
>> Teresa: Yea.
>> Denise: Resveratrol etc. Fresh
fruits and vegetables are a
wonderful choice that contain many
of those same healthy compounds.
Even coffees and teas.
>> Teresa: Yea, 100% grape juice
too.
>> Denise: Yea grape...fruit juices.
>> Teresa: Yep.
>> Denise: All of those have
that as well. So there's lots
of different ways to get that.
So anyway the time does fly.
>> Teresa: Yea.
>> Denise: Thank you so much for
joining us everyone. It was
really a privilege to have this
time to spend with you. We hope
that we provided some assistants
to you as you navigate your
holiday season, and we'll look
forward to seeing you next time.
Bye bye and have a great day.