1. How to Thrive Instead
Bonnie Y. Modugno, MS, RD
www.muchmorethanfood.com

2. What is stress?
 A normal physical
response to events
that make you feel
threatened or upset
your balance in
some way

3. Not all stress is bad

4. Benefits of moderate stress
 Brain cell respond by getting stronger,
more versatile
 Brain cells increase ability to respond to
future challenges
This is called “stress inoculation”

5. Physical & Physiological
Signs of Overwhelming Stress

6. Successfully Managing
Stress
WHAT YOU CAN DO
 Get adequate sleep
 Engage in enough
physical activity
 Find an approach to
food that works

7. Adequate Sleep
7-9 hours a night
John J. Ratey. Spark: The Revolutionary New Science of Exercise and the Brain ©2008

8. Adequate Sleep

9. Enough Physical Activity
John J. Ratey. Spark: The Revolutionary New Science of Exercise and the Brain ©2008

10. Food That Works
Adequate and balanced nutrition is your foundation

11. What we eat
Menzel and DiAluisio. Hungry Planet: What the World Eats. C 2005.

12. We’re eating more: Starch, Fat,
Sugar
 Where do added
Calories come from?
 500+ refined starch
 600+ added fat
 450+ added sugar

13. 3 Key Questions
 What to eat?
 When to eat?
 How much is enough?

14. What to eat?
 Eat a balance of carbohydrate, protein and fat
for greater satiety and enduring energy
BLOOD GLUCOSE
Refined sugars/starches
Carbohydrate Protein + Protein/Carbohydrate
Carbohydrate + Fat
0 1 2 3 4 5
TIME AFTER EATING (hours)

15. When to eat?
7:00 AM Breakfast
8:15 AM Language Arts
10:00 AM Break/ Snack?
10:30 AM Math
12:00 PM Lunch
12:45 PM Social Studies
1:15 PM Art
1:45 PM Science
2:30 PM End of school day/ Snack?
4:00 – ??? Homework
7:00 PM Dinner
10:00 PM Bedtime

16. Honor how much is
enough?
Starving Just Enough Full Stuffed
Still Hungry Satisfied Overfull

17. Allow food it’s rightful place
 Satisfying
 Soothing
 Social
 Celebratory

18. Questions & Answers
Bonnie Y. Modugno, MS, RD
www.muchmorethanfood.com