Set Yourself Up for Success

2020 Manatee YourChoice Tobacco Cessation Program

What We Will Cover

Special Topic for 2020: Set Yourself Up for Success

E-cigarettes

Physiological Changes When You Quit

What to Expect When You Quit

Resources Available to You When You Are Ready to Quit

Early Upgrade

Based on your continued and much appreciated feedback, you have stated that you want to continue with the class format we have done for the past few years of not focusing on the dangers of smoking, vaping, or dipping and really not talking too much about that stuff at all and instead focusing on overall health and wellbeing.

I am assuming that most of you completing this Tobacco QE are doing so primarily to be in the BEST plan level. Since we have to be together for this Tobacco QE class, let’s make the most of it and identify ways to be the healthiest and happiest versions of ourselves.

If you have any feedback to provide (positive and negative) or recommendations for future classes, I am all ears.

Set Yourself Up for Success

What does that mean?

We will identify ways we can take care of health and wellbeing by setting up our environment for success

– your personal definition of success.

Our environmentmight be our:

Physical Environment

Home, car, workspace, family’s house, economic, our body, etc.

Mental and Emotional (our headspace) Environment

Stress level, stressors, triggers, cravings, anger, happiness, loneliness, boredom, confidence, internal dialog, etc.

Social Environment

Family, friends, coworkers, culture, society, etc.

All areas of our environment can affect our health and overall

wellbeing

On the next few slides we will review some tips that can help set your environment up for success, broken out in the following areas:

Stress reduction/Emotional Wellbeing Nutrition

Physical Activity Sleep

Tips to Set Up Your Environment

Stress Reduction

Emotional Wellbeing

Identify some of the areas that cause stress, contribute to the continuation of the feeling of stress, and your go to coping mechanisms.

Common causes of feeling stressed:

Work, financial, family, kids, overcommitting to more than you can do, health, weight loss/maintenance, fill in the blank________, etc.

Identify some new ways to cope with stress

Tips to Set Up Your Environment

Stress Reduction

Emotional Wellbeing

Get in some well deserved “me time” – even if it is only 5-10 minutes on some days

Schedule some time to get together with a friend

Do something that you want to do that you have been putting off

Pamper yourself (massage, manicure, pedicure, bath, shave and a haircut, etc.)

Create something new (art, music, food, building project etc.)

Go for a walk

Play a game

Talk to a counselor or a support person

Tips to Set Up Your Environment

Stress Reduction

Emotional Wellbeing

Write down your thoughts

Identify what is going right

Try yoga or Tai Chi

Set a reminder to take 3 deep breaths every hour

Practice setting boundaries with family, friends, and coworkers

Practice pausing before responding

Practice saying “no”

Tips to Set Up Your Environment

Nutrition

Keep your pantry, refrigerator, and freezer stocked with ingredients for quick and easy meals

Prepping parts of the meal or the entire meal can help you prepare quick weeknight meals. Find the way that works best for you.

There are different options for prepping meals

1. Wash and chop ingredients you will need for a later time.

2. Cook components of a meal ahead of time and store in the refrigerator or freezer.

3. Prep all raw ingredients and store in a cooking vessel or container in the refrigerator or freezer.

4. Prep and cook meals from start to finish and store in refrigerator or freezer for quick reheat.

1. Wash and chop ingredients you will need for a later time.

2. Cook components of a meal ahead of time and store in the refrigerator or freezer.

3. Prep all raw ingredients and store in a cooking vessel or container in the refrigerator or freezer.

4. Prep and cook meals from start to finish and store in refrigerator or freezer for quick reheat.

It is important to find what will work best for

you and your familyIt will most likely combine all 4 options

depending on the week, type of meal, and your preferred cooking style

Tips to Set Up Your Environment

For the Pantry

Keep shelf stable proteins on hand canned or pouched tuna, chicken, salmon, beans, nuts, seeds, etc.

Keep a variety of pre-made or homemade snacks bars, trail mix, nuts, pretzels, dried fruit, freeze dried fruit, etc.

Keep a variety of sauces and marinades on hand for a quick and easy meal add marinade/sauce/dressing to protein and vegetables and cook

on the stove, pressure cooker, slow cooker, or in the oven

Tips to Set Up Your Environment

For the Refrigerator

Keep fruits and vegetables in the front and at eye level

Portion out leftovers in to-go containers while serving dinner, for lunch or dinner the next day

Any fruits or vegetables that start to go bad – put right in the freezer and use later

Make a batch of hard boiled eggs for part of breakfast or snacks

For The Refrigerator

Can prep and cook completed meal or can prep/chop/assemble and cook the day of. Salads

Tip: Mason Jar Salads – Best way to pack: dressing on bottom, hardier vegetables, protein, greens on top.

Wraps/Sandwiches/Lettuce Wraps Tip: Assemble when ready to eat because it has a tendency to get

soggy.

Snacks Hummus and veggies Dressing/dip and veggies Chopped/sliced fruit and vegetables Portioned out cheese Greek yogurt parfaits – add nuts, seeds, jam, fruit, granola etc.

Sides/Components to Meals Roasted vegetables Washed and cut fruits and vegetables Cooked pasta - * Tip: rinse after cooked, to prevent from sticking* Cooked protein Cooked grains

Tips to Set Up Your Environment

For the Freezer

Get familiar with the amounts you are most likely to need for recipes and meal components so you can pre-portion and freeze.

Fruits

Vegetables

Grains

Homemade Sauces

Proteins/Beans

Complete Meals

Pre-made meals

Crock-Pot dump and go meals – dump all raw ingredients into a freezer safe bag and freeze. Thaw overnight, and dump contents in a slow cooker and cook.

DIY TV dinners – place meat/protein (fresh or frozen), vegetables, rice/pasta, sauce in freezer safe container and freeze. Thaw day before or cook directly from frozen

Frozen Fruits

As is

Oatmeal

Yogurt – can prep in jars/containers, put frozen fruit on top and store in refrigerator. Fruit will stay cold and will make it’s own sauce.

Smoothies – smoothie bags Tip: Prep all fruit, veggies, dry goods and put in bag in

the freezer. When ready to eat, dump bag ingredients in blender, add liquid and blend away!

Berry compote - for oatmeal, ice cream, waffles/pancakes, yogurt etc. Recipe: ½ cup frozen berries, 1 TBS water, 1 TBS

cornstarch/arrow root (thickener), 1 tsp sweetener of choice (optional)

Frozen Vegetables

Use in soups, stews, casseroles, dips, smoothies, stir-fries, quiches, muffin tin quiches, etc. - Get creative!

Store-bought frozen vegetables

Freeze fresh vegetables – We have all been there. Bought too much at the store and you are racing against the clock to use it before it goes bad? No problem, you can freeze it for later. Spinach and other leafy greens

Use in soups, smoothies, casseroles, dips, etc. Heartier vegetables – broccoli, carrots, zucchini,

squash, etc. Fresh herbs

Use in soups, infuse water

Protein – Meat and Beans

Freeze as is – Raw chicken, pork, steak, fish, etc.

Pre-formed, pre-seasoned burgers/veggie burgers

Meatballs

Beans

Tip: portion in individual portions that you think you will use for recipes. i.e. 1-2 cup bag for soups, ½ cup servings for side or individual meal component

Tip: Make in a slow-cooker or pressure cooker to save on active time.

Schedule time for your self to be active

Pack and keep with you any clothes, shoes, equipment, etc. that you need

Use the stairs

Get up every hour or so and walk around

Park further away

Try an exercise class

YouTube is a great and free resource for exercises

Meet with a personal trainer

Tips to Set Up Your Environment

Physical Activity and Movement

Engage in a bedtime routine

Limit screen time before bed

Adjust room temperature

Do some light stretching before bed

Talk with your doctor about your sleep to rule out or treat any medical conditions

Keep a notepad by your bed to write down any to-do lists or thoughts that keep you up

Try a new or different type of pillow

Engage in regular physical activity

Tips to Set Up Your Environment

To Get Better Sleep

This is all great, but where do I start?

Identify 2 actionable items you want to try…

Actionable Item Examples

Take the stairs more

Try a new exercise

See my friends more

Say “no” more

Schedule time on my calendar for some “me time”

Keep frozen vegetables on hand for easy dinner sides

Try my own version of meal prep so I can prepare more of my meals at home to save money by not eating out as much

Start a bedtime routine

Quit smoking, vaping, or dipping

Cut back smoking, vaping, or dipping

Limit screen time before bed

Life happens and roadblocks will pop up. Let’s try to plan for some of those here.

Roadblocks that might come up

I will do what to handle them:

Ex: It is raining on the day I was going to walk outside after work.

Ex. I will go the gym after work and walk on the treadmill. I will do my kid’s dance game at home. I will do body weight and light weight exercises at home.

I am tired and just cannot exercise today.

I will walk for 10 minutes. If I want to stop after 10 minutes, I will and it is okay.

Make sure what you choose are actually priorities for you…no one else Ashley Batz/Bustle

Now on to Tobacco…

E-Cigarettes

E-cigarettes have definitely made the rounds in the news in 2019. There are still a lot of unanswered questions as to what definitively caused some of the illnesses and lung damage that was linked to e-cigarette usage.

Be an informed consumer and check to make sure you know the risks for all of the ingredients and chemicals with your e-cigarette and e-liquid.

Below are some resources to use for up-to-date information about vaping (click on the title below to follow the link):

Can Vaping Damage Our Lungs? What we Do (and Don’t) Know Harvard Health Blog written by Dr. Robert H. Shmerling, MD

Outbreak of Lung Injury Associated with the Use of E-Cigarette, or Vaping, Products Center for Disease Control and Prevention (CDC)

Physiological Changes When You Quit

20-30 minutes after quitting, blood pressure and pulse decrease

48 hours after quitting, taste and smell improve

2 weeks - 3 months after quitting, circulation, lung function, and stamina improve

1 year after quitting, risk of heart disease reduces by half compared to that of smokers

5 years after quitting, risk of cancers of the mouth, throat, etc. are reduced by half.

What to Expect When You Quit

Common Withdrawal Symptoms

Irritability Increased appetite Anxiety Depression Difficulty thinking Constipation

Decreased heart rate Lightheadedness Headache Sleep problems Nausea

don’t be scared of withdrawal symptoms…they will pass

All of the tips we just covered can help with these withdrawal symptoms

Resources available to you when you are ready to quitTobacco cessation aids at no cost

PrescriptionRequires pre-authorization

Chantix Wellbutrin

Get a script from:1. Your PCP, OR2. Our ARNP at EHB. Call 941-741-2995,

press 2 to set an appointment

Nicotine Replacement Therapies (NRT’s)

Patch Lozenge Gum

Call Vanessa at 941-748-4501 x6418

Resources available to you when you are ready to quit

Resources available to you

when you are ready to quit

One-on-one coaching

Receive 5 sessions of individualized coaching with a licensed mental health counselor (LMHC).

Contact Christina at x6464 to get started or more information about cessation resources

Early upgrade

You can upgrade to the ultimate plan anytime throughout the year once you quit smoking.

Contact Christina at x6464 to get started 2 negative lab draws at least 90 days apart

You will be upgraded to ULTIMATE on the 1st of the month following your second negative lab draw.

1 negative lab draw will be required to stay in ULTIMATE the following year

Early upgrade

Early upgrade started in 2016. So far, 167 members have quit and upgraded to the ULTIMATE plan.

So far in 2020, as of February 1, 27 members have quit and upgraded to ULTIMATE!This year it could be you!

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Not ready to quit, no problem…we are here when you

are ready

All of the tips we discussed can help you continue to set yourself

up for success

Questions?Need

support?

Contact Your Tobacco AdvocateChristina Edenfield

941-748-4501 x6464cedenfield@manateeyourchoice.com