ORNISH

This bingo card has a free space and 74 words: 1. Changes in your mind affect your body. When you are anxious you breathe fast and shallow. When you are relaxed you breathe more slowly and deep, 16. Ashley rowed D1 at Old Dominion University, 31. Whole Grain (brown rice, oats, quinoa, cereals, pasta and crackers), 46. The Group Support Element helps us decrease anxiety, hostility, stress, depression, isolation and anger, 61. People who are single work out more than those who are married., 2. Meditation can be done while walking consciously and slowly, 17. Joyce is a huge Bruce Springsteen fan, 32. Starchy vegetables (all potatoes, peas, corn, winter squash), 47. In group support individuals realizing you are not alone, 62. People who are physically active for approximately seven hours a week are 40% less likely to die early compared to people who are only active for less than 30 minutes a week., 3. Symptoms of inner peace- a loss of interest in conflict, a loss of interest in judging people, 18. Ashley’s first job was pumping gas, 48. Your stress level is reduce in group support settings, 63. People who don’t regularly exercise may lose up to 80% of their muscle strength by age 65., 4. Since your brain controls the muscles surrounding your arteries, imagery may actually dilate your arteries and allow more blood to flow to your heart, 19. Melissa learned to knit at age 5, 34. Fruit (2-4 servings), 49. Joining a group allows you to be more open about your feelings. This openness is good for your healing process., 64. You use 200 muscles to take a single step forward., 5. Your stress management doesn’t have to be a full hour, you can take a pause anytime during your day to take 3 conscious slow breaths to manage your stress throughout a day, 20. Melissa caddied for Sean Payton, 35. Non-fat Dairy (skim milk, yogurt, cheese and cottage cheese), 50. A check in helps learners build self-awareness skills, 65. Your heart is the hardest working muscle in your body., 6. Laughing meditation is a great way to manage your stress while increasing blood flow throughout your whole body, 21. Melissa started college at age 34, 36. Legume (protein – beans, dried peas), 51. Naming emotions help us cope with those feelings, 66. The heart beats approximately 100,000 times per day, pumping almost 2,000 gallons of blood., 7. Caring for pets and having them as companions can help manage your stress, 22. Joyce competed on national level in speed skating (roller), 37. Nuts (high in fat so limited amount), 52. Some types of self-care are physical, emotional, social & spiritual, 67. Being dehydrated reduces exercise performance., 8. Thinking or writing down 3 things that you are grateful for each day can help manage stress. Gratitude is medicine for the soul, 23. Kate’s first job was at Annie Anne’s at age 13, 38. TMAO (trimethylamine N-oxide – red meat/egg yolks), 53. Sharing your own feelings to encourage self-awareness, 68. Regular exercise helps lower blood pressure and cholesterol levels. Two major risk factors for heart disease., 9. Deep belly breathing allows more oxygen into your body, using your lungs to full potential, 24. Kate played college softball in Florida, 39. Cholesterol (LDL – lousy; HDL – good), 54. Establish self-care routines to your daily life, 69. The average person walks about 7,500 steps per day., 10. Stress is linked to almost all issues within the physical body- heart issues, muscle tension, lung ailments, cancer, GI issues, etc., 25. Morgan does cross fit for exercise, 40. Mindful Eating (put fork down between bites), 55. Start daily check in of emotions with long slow deep breaths, 70. On average, a person walks 70,000 miles in their lifetime, 11. Meditation creates changes in brain volume, 26. Franco is currently in Nursing School, 41. Approved Fat (canola, olive, soybean, sunflower), 56. Daily emotional check ins normalizes talking about feelings, 71. Exercise makes you feel more energized because it releases endorphins into the blood, 12. Meditation helps create new neural pathways in the brain, 27. Morgan eats nothing the color blue, 42. Egg Whites (contains no TMA), 57. After identify your emotion ask yourself what do I need or what could help me move forward, 72. To target “fat burn” you need to maintain your heart rate around 60-65% of your maximum heart rate for about 30 minutes per workout., 13. Meditation is like doing a bicep curl for the brain, 28. Franco rides motorcycles, 43. Tempeh (fermented soy), 58. Three goals in group support: know myself better, allow myself to be known, know others better, 73. 220 minus your age is the formula to find your maximum heart rate, 14. Alternate nostril breathing can help connect left and right sides of the brain, 29. Franco favorite color is blue, 44. Fiber (3 g/100 calories is a good source), 59. Group support is about connection not correction, 74. Your metabolism stays elevated even after you are done exercising, helping you burn more calories even at rest., 15. Meditation can be fun and simple, such as going outside to stretch in the sun even just for a few deep breaths, 30. Joyce Loves to wonder around in hardware stores, 45. Tofu (many health benefits without bad fat), 60. Listen for the feeling in what the other people are saying and 75. You’re more likely to stick with your exercise plan if you work out with a partner..

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