ORNISH - Call List

(Print) Use this randomly generated list as your call list when playing the game. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.

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