Resources from 2018 Farm to EVERY Fork Healthy U workshop series-
HEALTHY BRAIN, HEALTHY YOU
TED Talk by pediatrician Nadine Burke Harris “How childhood trauma affects health across a lifetime”
Information sheet about Stress & Early Brain Growth: Understanding Adverse Childhood Experiences (ACEs). ACEs are serious childhood traumas that result in toxic stress stress that can harm a child’s brain.
Coping Strategies from the Anxiety and Depression Association of America
Try these when you’re feeling anxious or stressed:
- Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
- Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
- Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
- Get enough sleep. When stressed, your body needs additional sleep and rest.
- Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
- Take deep breaths. Inhale and exhale slowly.
- Count to 10 slowly. Repeat, and count to 20 if necessary.
- Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
- Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
- Welcome humor. A good laugh goes a long way.
- Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
- Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
- Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
THE IMPORTANCE OF PHYSICAL ACTIVITY
Incorporating 30 minutes of activity into your day can make a real difference in your health and well-being and is easy to do. You can break it into two 15-minute or three 10-minute sessions if that’s easier. Download this Physical Activity Tip Sheet for ideas for making physical activity a regular part of the day.
- Ask your doctor if you have any exercise restrictions.
- Stay within your comfort level.
- Don’t force any stretch or movement.
- Stop if something feels painful to you.
- Do each exercise slowly – it is more strengthening and less stressful on your joints!
- Keep breathing deeply and evenly throughout each exercise.
- Begin each exercise by sitting tall with both of your feet flat on the floor.
Walking Groups make it easier to stay motivated and provide support. Below is a list of local groups.
Inside Track Sponsored by Eskaton
8:30 am, Arden Fair Mall Food Court (2nd floor)
Sign up for free to log your miles and become eligible for milestone awards.
Inside Track is a health and community driven mall-walking program designed to encourage safe exercise and unity at Arden Fair. You can join the program by signing up during regular mall hours at Guest Services on the lower level near JCPenney.
For more information call 1-916-514-4100
Walk to Thrive Sponsored by Kaiser Permanente
Open to all
Every Thursday (May through September) at 11:45 a.m.
Starting and ending at the Kaiser Permanente booth in the Farmers Market on Capitol Mall at 6th and Capitol.
Free. No registration necessary
Walk with a Doc sponsored by UC Davis Family & Community Medicine and Southgate Recreation & Park District
Florin Creek Park, 7468 Persimmon Ave.
3rd Saturdays of Every Month
Check-in begins @ 8:45AM!
Free, no registration necessary.
Sacramento Walking Sticks
Non-profit organization run 100% by volunteers
All events are open to everyone, membership not required
Non-competitive, go at your own pace
For more information attend a meeting, June 14, 7 p.m. Arden-Dimick Library
Or visit: http://www.sacramentowalkingsticks.org
NUTRITION & HEALTHY EATING AND HEALTHY COOKING ON A BUDGET
Making healthy food choices is smart regardless your age. Download 10 Tips for Healthy Eating for an Active Lifestyle or Good Nutrition Tips for 65+ to get started.
EatFresh.org is a great source for simple healthful recipes including categories that for kid-friendly, low sugar, and vegetarian. Meal plans, “Ask a Dietician”, healthy lifestyle tips, detailed info about types of foods and much more.
Building a balanced plate
MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image—a place for setting a meal. Before you eat, think about what goes on your plate, in your cup, or in your bowl
Farm to EVERY Fork Seminar, September 26, 2014
“Change Food Policy, Change the World!”
Dr. Glenna Trouchet, public health policy expert, key note
Farm to EVERY Fork Seminars, October 2013
Food Insecurity in Sacramento: A complex problem in need of creative solutions
presented by Katie Valenzuela, Ubuntu Green and California Food Literacy
Understanding the Food System: How it Works and When it Doesn’t
presented by Robyn Krock, Valley Vision