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Joel Weintraub M.Ed, B.S. Physiology Health Education

Joel Weintraub M.Ed, B.S. Physiology Health Education. www.joelweintraub.com www.healthhumor.com 610-825-2179 joel@healthhumor.com. Quality by Design. Reduce Stress & Increase Focus. Positive and negative stress Work related stress Type A and B personalities

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Joel Weintraub M.Ed, B.S. Physiology Health Education

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  1. Joel Weintraub M.Ed, B.S. PhysiologyHealth Education www.joelweintraub.com www.healthhumor.com 610-825-2179 joel@healthhumor.com

  2. Quality by Design

  3. Reduce Stress & Increase Focus Positive and negative stress Work related stress Type A and B personalities Reframing stressful situations

  4. Exercise

    Posture Behavior Modification Tips to Improve Compliance
  5. Five Minute Workout
  6. Supercharge your Calorie Burn Interval Training
  7. Motivation Tips Use a pedometer Color your calendar Recreate Don’t call it exercise Synergism Link diverse activities together

  8. Nutrition

    Foods that induce relaxation Reducing food cravings Improving Nutrition Compliance
  9. Food and it’s Effect on Attitude

  10. Nutrition

    Foods that induce relaxation Reducing food cravings Improving Nutrition Compliance
  11. How to Eat as Much as you want and not Gain Weight
  12. The Danger of Eating in Restaurants Hidden Calories Splitting the Check Boredom
  13. The Relationship Between Food and Past Experiences
  14. What Does the Shape of a Glass Have to Do with How Much You Will Drink? Why you Shouldn’t Pass Around more than one Tray of Turkey on Thanksgiving
  15. What is so Comforting about Comfort Foods? Learn how to make healthy foods just as comforting as high fat and sugar treats
  16. When you should go Cold Turkey People with true physical addictions People who have trouble moderating their behavior
  17. Give yourself a forced choice Metamucil Oatmeal Beans
  18. Slow Down your Eating Put your fork down while eating
  19. Switch Salad for Dinner Plates Small Dinner Plate Large Salad
  20. How to Control Eating at Night Shift calories to earlier in the day Set limits on the amounts of snacks in the house Close the kitchen at a set time every night
  21. Sleep and it’s Effect on Overeating How does Cortisol effect appetite? How does Ghrelin effect appetite? How does Leptin effect appetite?
  22. Psychological Persuasion Don’t think of it as living longer Think of it as living healthier

  23. Five stress reduction techniques

    Breathing exercises Progressive muscle relaxation Autogenic Training Visual Imagery Mental Hypnosis

  24. Science behind stress reduction techniques

    Passive observation Letting go of control
  25. Depression to Happiness

  26. Rational Thought

  27. Anatomy of Emotion
  28. Getting Along with Difficult People
  29. Content Emotion Power Focus on the goal, Acknowledge Feelings but Ignore the emotional Interference
  30. Three Levels of Communication Content Emotion Power
  31. Resilience Do you view outside stressors as a threat or a challenge? View challenges from many angles Stress increases tunnel vision Passion and commitment
  32. Resilience Continued Personal mastery Close inner circle Understand the patterns in life
  33. Resilience Continued They are playful Ask why Experiment Find the humor Pick their battles Take Care of Themselves Exercise, nutrition and stress reduction
  34. Sleep Body temperature Exercise Don’t associate your bed with too many activities Worry 25 hour sleep/wake cycle Go to bed the same time every nigh
  35. Sleep Naps Don’t stay up late Diet Warm bath Three stages of sleep Tossing and Turning REM Deep Sleep
  36. Suprachiasmatic Nucleus
  37. Suprachiasmatic Nucleus Daylight = Adenosine builds up Sleep = Adenosine + Phosphorous = ATP Adenosine gets used up = You wake up Groggy for first ½ hour before you are fully functional Awake Body cells derive energy from burning ATP Adenosine builds up Sleepy around 4:00 PM - 5:30 PM
  38. Caffeine Blocks the Adenosine Receptor Adenosine can no longer cause sleepiness
  39. Our Internal Clock Suprachiasmatic Nucleus Darkness Temperature drops Melatonin is released Light Increase in temperature Melatonin is suppressed Cortisol is released
  40. Pineal Gland
  41. Pineal Gland Secretes Melatonin Melatonin is released at night
  42. Additional Sleep Tips Flat paint Lavender 45 watt bulb Dimmer switch Replace pillow one-two years
  43. Determine Type of Pillow Stomach Sleepers Soft with little elevation Back Sleepers Medium with moderate elevation Side Sleepers Firmer with higher elevation
  44. The Myth of Multi-tasking Multi-Failing
  45. You can’t to two things at once Institute of Psychiatry at the University of London Workers distracted by phone calls and e-mail Fall in IQ twice that of marijuana smokers
  46. Multi-Tasking Causes a Bottleneck Brain is confused at which direction to take Stress hormones rise Short term memory is affected Information is processed in the Striatum as opposed to the hippocampus Striatum specializes in learning motor skills Reduced ability to learn new information Reduced ability to fully understand new information
  47. Hippocampus Overseas the development of declarative memory Learn a fact Retrieve it Apply it to a new situation
  48. Striatum Information is more difficult to use out of context More difficult to learn the civil war backward and forward
  49. Striatum & Hippocampus Striatum
  50. How to Multitask Effectively Do not perform activities that use the same section of the brain Reading and music Perform activities that use different sections of the brain Folding clothes and TV Synergism Exercise and music
  51. Next Generation Natural Selection May yield to the multi-taskers
  52. How to Approach your Department So no one feels defensive Group Meeting Open Ended Questions on how to solve problems So they feel receptive to change Human beings are receptive to ideas they create Sales and infomercials
  53. Brainstorming Ideas to Reduce Patient Errors Most effective time No pressure situations Listen to your inner voice Hear the whisper of advice you may overlook
  54. Creativity Brainstorming ideas Determine what could go wrong What needs to be done to prevent mistakes
  55. Checklists Minimize mistakes with proper order Financial Industry ATM customers – who will forget their cash 1. Customers who receive cash first and then card 2. Customers who receive card first and then cash
  56. Checklists Doctor is not king Dental assistants follow guidelines Reduces hierarchy of power
  57. Link what Always gets done with What gets Forgotten Continuously forgetting a procedure? Link what you may forget with what is considered procedure
  58. Dealing with Mistakes Responsibility Insight Perspective
  59. Mistakes Mistakes are not failure … they are feedback I have not failed. I have just found 10,000 ways that won’t work Thomas Edison
  60. Parallel Thinking Facts Positive Thinking Creative Thinking Reversal Juxtaposition Negative Thinking Emotional Thinking Overview
  61. Lateral ThinkingReversal Jokes Credit Card Companies and Creativity Insurance Companies Ketchup Bottles Preventing Crime
  62. Lateral Thinking & Creativity Creativity while talking or e-mailing Influenced by who you are talking to or e-mailing
  63. What Does Comedy, Creative Thinking and Problem Solving have in Common? Jokes Credit Card Companies and Creativity Insurance Companies and Creativity Ketchup Bottles and Creativity Preventing Crime with Creativity Problem Solving at Work Health Promotion Program Reversal
  64. Lateral ThinkingJuxtaposition Joke Stop Highway from Drivers Going the Wrong Way Making Money on Post Office Stamps
  65. Nudging the Public Back to HealthThe Power of Simple Steps Put Parks in the Middle of Town Centers Why Disney puts Trash Cans 27 Feet Away Problem Solving at Work
  66. The Power of the Nudge In Schools Put carrot sticks at eye level instead of Dorito’s Put carrot sticks in a fry box Beware law of unintended consequences Sign in a Mall in Coventry England Taking the stairs protects your heart Doubled the # of Stair Walkers
  67. Synergism Link with Community Partners Fitness Center Restaurant Movie Theater Police Fitness Center
  68. Don’t Let Creative Ideas Die Stepping Stones The Netherlands had a Trash Problem First step Cash comes out of a trash can Second step Substitute a joke for cash
  69. Synergism Link with Community Partners Fitness Center YMCA’s Restaurant Movie Theater Police Hospital Health Centers
  70. Mistakes are Opportunities for Creativity Rogaine
  71. Creative Ways to Change Behavior Getting employees to pick up after themselves Promoting enthusiasm Weight loss and creative thinking Creative ways to deal with your children
  72. Relationships Increased healing power Decrease in interleukin 6 Improved wound healing
  73. Humor Improved immune system Increased immunoglobulin A Memory enhancement Decreased Cortisol Turn frustration into humorous dramatizations The power behind a smile
  74. Review Foods that Induce Relaxation Five Stress Reduction Techniques Put your Shoulders Back and Smile Resilience Healing Power of Relationships The Benefits of Laughter

  75. Contact Information

    www.joelweintraub.com www.healthhumor.com 610-825-2179
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