how bad is it? heart disease is the #1 killer of americans killing 1 person in every 35 seconds more...
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Increase Your Nutrition IQHeather Cherry, RD
Strength from Within, LLC
How bad is it?Heart Disease is the #1 killer of Americans
killing 1 person in every 35 seconds
More then 71 million Americans already have cardiovascular disease ~ that’s 1 in 3
21 million Americans have diabetes or 7% of the population
50 million Americans have high blood pressure
½ of all men and 1/3 of all women in the US will develop cancer during their lifetime (cancer.org)
Why should we improve our health?
According to the Journal of the American Medical Association a healthy diet decreases the risk of dying prematurely of any disease by 65%
Studies on twins show that only about 15-20% of aging is due to genetics
According to the American Cancer Association, 1/3 of all cancers are preventable ~ poor diet, inactivity, smoking or alcohol consumption
The prescription:Maintain a desirable weight
Eat a well balanced diet including fruits, vegetables, antioxidants, and phytochemicals
Limit Saturated and trans fats
Exercise daily
Sleep and hydrate
Don’t smoke
What is a “desirable” weight?
34% of Americans are Obese
Body Mass Index Chart18.5 – 24.9 healthy weight25 – 29.9 overweight30 – 39.9 obese40 + morbidExample ~ 5’10” obese at 210#
Where do you stack up?
Obesity Trends* Among U.S. AdultsBRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
Obesity Trends* Among U.S. AdultsBRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
Obesity Trends* Among U.S. AdultsBRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsBRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsBRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Obesity Trends* Among U.S. AdultsBRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Obesity Trends* Among U.S. AdultsBRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
1999
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1999, 2009
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2009
1990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Nutrition Basics Carbohydrate: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
Water: 0
Alcohol: 7 calories per gram
Carbohydrates
• Carbohydrate is the fastest acting fuel
• Benefits:• High in Fiber (both soluble and insoluble)
• 25-30 grams recommended daily
• High in antioxidants and vitamins (Grain, fruit, and vegetables)• B vitamins including Folic Acid, B6, thiamin, and
niacin• Vitamin C, Vitamin E, and selenium
Carbohydrates
Women Men
AM 1-2 1-2
Lunch 1-2 2-3
Dinner 1-2 2-4
CarbohydrateFor prevention 3 servings of whole grain
recommended
1 serving of starch:¾ c low sugar cereal, ½ c cooked oatmeal1/3 c pasta or rice, pasta, quinoa, barley½ mashed potatoes, corn, beans, peas1 c spaghetti squash½ medium potato3 c popcornOne slice of bread
Fruit and Vegetables…Only 1 in 5 Americans eat 5 fruits/veggies a day
People who eat the most fruit and vegetables, at least 8 serving a day, are about ½ as likely to have cancer as those who eat the typical 3-4 servings
Serving of a fruit: tennis ball, ½ c small pieces, 1c large pieces, 4 oz juice
Serving of a vegetable: ½ c cooked, 1 c raw, 2 c salad
The sugar in these foods is in general very slow acting and have a minimal effect on blood sugar
How to get moreMore frequent grocery shopping
Pre-planning including packing
Services such as Door to Door Organics or Kingsoopers delivery
Add to every meal and snack
Try a juicer or food blender for daily drinks/shakes
Packaged fruit/vegetable bars and products such as Lara bar, fruit leather, 100% fruit cups, vegetable juice, dried fruits/vegetables
Protein
• Building block of muscle tissue, DNA, and immunity
• Increases satiety, or the feeling of fullness
• Add to breakfast or am snack, lunch and dinner
Proteins
Women Men
AM 1-2 oz 1-3 oz
Lunch 2-3 oz 2-4 oz
Dinner 2-4 oz 3-5 oz
• Lean Proteins in 1 oz servings
• 1 oz cooked chicken, turkey, most deli meat, round and loin red meats (sirloin, tenderloin), any fish• ¼ cup cottage cheese, shredded low-fat
mozzarella/feta, egg whites, low-fat Greek yogurt.• 8 oz low-fat milk or yogurt• 4 oz reduced fat tofu• ½ cup legumes• 1 egg
Proteins
Beef Frankfurter w/Casing Mesquite Turkey
Boar’s Head Deli Meats
Questions about Protein…
• What happens to protein if it is not used in you body?
•Protein is converted into energy and either used or stored as fat.
• Can eating too much protein harm you?• Kidney failure, kidney stones,
higher intake of saturated fat.
• How much do you need?
• 60 – 120 grams or 5 – 11 oz
Fats
Fats Needed for cellular function and organ
protection. Also slows down digestion aiding in satiety
Cut back on saturated and trans fats:
High fat red meats (prime rib, rib eye, hamburger), wings, bacon, cheese, sausage, and hotdogs
Cheese, cream, and butter sauces
margarines, fast foods, package dinners
• Replace sat/trans fats with Monounsaturated:
• Olive/canola/peanut oil
• avocado and nuts
• 1-2 servings at each meal. • 1 serving:
• 1 tsp oil• 1 tsp butter/margarine• 1 slice of bacon• 2 tsp peanut butter• 1 T salad dressing• 1 tsp mayo• 1 T sour cream• 2 T avocado• 10 peanuts, 6 almonds
Fats
Food JournalingFood journal, notebook, sticky notes, memo pad
on your phone or ipad, Excel spreadsheet…
Database programs (also used as apps) such as:Sparkpeople.com, myfitnesspal.com,
dailyplate.com, loseit.com
Other programs such as ADA exchanges or weight watchers
Calorie counting not recommended
ExerciseBenefits of exercise:
Hormonal regulation, weight management, appetite regulation, decreases stress hormones, natural antidepressant, prevents bone deterioration (decrease risk of osteoporosis), most significant tool known today to prevent dementia, decreases insulin production, increases sensitivity to insulin (decrease risk of diabetes), most significant tool known to increase HDL (decrease risk of CVD), decreases blood pressure, improves joint structure and function, improves digestive function (IBS), improves sleep, improves lung and respiratory function, increases range of motion (bend not break)…
ExerciseSurgeon General recommendations:
An average of 30 minutes of increased heart rate most days for general health and 1 hour most days for optimal health
10 minutes at one time has positive adaptation to the body
Accumulated 10 minute bouts are an equal benefit compared to one 30 minute bout
Cardiovascular, resistance exercises, and stretching are all important
www.inhome-personaltrainer.com
HydrationImportant for core temperature regulation,
appetite control, performance, and proper kidney function (toxin excretion).
Dehydration:FATIQUE!!!!Decrease in blood volume, which increases stress
on the cardiovascular system2% body weight loss= decrease performance*3% loss = 4-8% decrease in aerobic power*
*Williams, Melvin. Nutrition for Health, Fitness & Sport. 6th ed. New York: McGraw-Hill, 2002
Adding HydrationExperiment with different types of bottled water or
serving containers
Place reminders around the officeSet phone or computer remindersPlace sticky pad notes with reminders
Add flavorings or sparkling water to your drink occasionally
8-10 8oz glasses as a base then add 8 oz for:15 minutes of vigorous exerciseEvery glass of caffeinated or alcoholic beverage
Strength from Within, LLC
Heather Cherry, RD
Registered Dietitian
www.strengthfromwithin.net
Office:
6502 E Dickenson Pl
Denver, CO 80224
Phone:
303.514.9894