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Healthy Living on a busy schedule

Healthy Living on a busy schedule. Lara Day DVM CVA CCRP CVCHM beautifulday1@charter.net. My nutrition background. Human and animal nutrition courses at NC State, Oklahoma State, Texas A&M Performing Elimination Diet studies for canine and feline patients

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Healthy Living on a busy schedule

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  1. Healthy Living on a busy schedule Lara Day DVM CVA CCRP CVCHM beautifulday1@charter.net

  2. My nutrition background • Human and animal nutrition courses at NC State, Oklahoma State, Texas A&M • Performing Elimination Diet studies for canine and feline patients • Years of studying Chinese Medicine including food theory • Personal experience with dietician counseling for gestational diabetes and prediabetes

  3. What is a healthy diet? • Low Fat? • Low Carb? • Paleo? • Vegan? • Organic? • Food Pyramid? • Counting Calories? • Portion Size? • Vegetarian? • GMOs? • Processed Food? • Everything in moderation?

  4. What is a healthy diet? • So much conflicting nutritional information available. • So many unanswered questions regarding GMOs/Organic/Processed foods. • So many fads and “Dr. Oz approved” supplements. • Does one type of diet fit all people?

  5. Protein • All tissues are built and repaired with protein • Protein is made up of amino acids which are necessary for much processes and functions of the body. • Antibodies, many hormones, hemoglobin, enzymes have protein as a basic component.

  6. Protein • How much is needed per day? • Good guideline for adults: • 0.8g of protein for kilogram of body weight, ie a woman weighing 126# (57 kg) should have 46g of protein daily • Some body types need a little more, some less, ask your doctor or dietician

  7. Protein

  8. Protein • Meat, fish, eggs and dairy are all good animal sources of protein. • Don’t forget about plant sources of protein, many listed on the chart • Micro-algae such as spirulina, chlorella and wild blue-green are excellent sources of protein with many health benefits.

  9. Protein • Unlike most animal proteins, most plant protein does not contain all the amino acids the human body needs (essential amino acids). • You must combine plant proteins properly to eat all the needed amino acids, this is called complete protein. • Classic combination of grain and legume (2:1) such as rice and beans is an example of complete protein.

  10. Carbohydrates • Proper amount is necessary for maintaining energy levels and good health • Processed carbohydrates are stripped of their nutrients and fiber and thus are empty calories which can cause blood sugar imbalances • Unprocessed carbs are digested slower which doesn’t spike blood sugar and thus leads to satiety.

  11. Healthy Carbohydrates Whole grains Legumes (lentils, beans, peas) Summer Squash Corn Sweet Potatoes • Whole fruit (apples, banana, grapes, pears, peaches, citrus) • Winter Squash (Butternut, pumpkin) • Carrots • Red Potatoes

  12. Fat • Fats are a very important part of our diet. • Digested more slowly than other foods, giving us the feeling of satiety. • Necessary for the absorption of the fat-soluble vitamins: A, D, E & K. • Gram for gram, fats supply more energy than protein or carbohydrates (9cal/g vs 4 cal/g)

  13. Fat • Fats make up 30-40% of the typical American diet • High fat diet promotes tumors, cancers, obesity, heart disease, gall bladder and liver disorders, and contributes to diabetes and other degenerative conditions • Recommendation 20% of diet from Fat

  14. RECOMMENDED FATS Nut Butters Nuts Nut milk Fatty Fish (salmon, tuna, sardines, trout, herring) • Coconut oil • Coconut milk • Avocado • Grapeseed Oil

  15. Fluids • Best drink is clear water • Sometimes we mistake thirst for hunger, I always have a glass of water if I have a craving between meals. • Personal water needs vary,and learning to listen to your body is important. A general rule of thumb is to drink half your body weight in ounces daily

  16. Whole Food • Unquestionably the best option for health • Takes time to purchase and prepare • Figure out the best place to obtain fresh produce – Farmer’s market, CSA share, high end grocery store, mail order, delivery service

  17. Money Saving Tips • Find out if your grocery store has a special discount shopping day. My Hyvee store offers 15% off their natural and organic foods on Wednesdays • Check to see if your store offers discount on organics close to expiration – can freeze fresh greens for smoothies or soups • When buying fresh radishes, turnips or beets, save the greens – very nutritional

  18. Preparation VERY IMPORTANT • Set aside some time each week for menu planning • Plan on scheduling two or so times each week for cleaning and chopping produce, and preparing grains. • Enlist family or friends to help. Can make it fun.

  19. Chopped Vegetables Stored in covered pyrex or corningware lasts me at least 5 days in the refrigerator

  20. Grains • Whole grains are best but take longer to prepare, toasting grains speeds up cooking and gives great flavor • Can make a batch and keep in fridge for a few days or freeze in individual portions • Gluten free grains – amaranth, millet, quinoa, rice, corn, oats if not processed with wheat (needs to state) • Grains with gluten – all wheat including spelt and farro, barley, rye

  21. Legumes • Beans, peas, lentils are excellent sources of protein. If vegetarian/vegan, need to pair legumes with a food like rice to be eating all the amino acids the body needs • Can prepare once weekly and stored in the refrigerator • Sprouted legumes have increased nutrition and is easy to do at home but can be bought in specialty grocery stores.

  22. Animal Protein • Bake or hard boil eggs will last at least 1 week in fridge • Grill, roast, bake enough meat to eat over 3 days, can freeze but do not freeze previously frozen meat

  23. Season Blends • Can purchase but look for ones without sugar or lots of salt, can find organic – Penzys and Wildtree are my favorites • Can make your own and keep in labeled glass jars.

  24. Further Reading • The China Project by T. Colin Campbell and Thomas Campbell • Healing with Whole Foods by Paul Pitchford • Why We Get Fat by Gary Taubes • Salt, Sugar, Fat by Michael Moss • Forks Over Knives: The Plant BasedWay to Health, edited by Gene Stone

  25. What I do • Did 30 day elimination diet and discovered sensitivity to dairy, processed carbs and sugar • Follow 80-20 rule: I eat whole foods 80% of the time. • I eat regular meals every 4 hours without snacking and do not eat within 2-3 hours before bedtime. • Follow plate proportion: ½ plate is greens, ¼ plate is lean protein, 1/8 plate is healthy fat, 1/8 plate is healthy carb

  26. recipes

  27. CROCK POT CHICKEN The easiest recipe ever. Buy whole chicken, remove bag of giblets/gravy if included, place in crockpot, cook on high for 3-4 hours or low for 6-8 hours (minimum temperature 165F)

  28. Chicken Stock • Not a quick process, but well worth it • After cooking crockpot chicken, remove skin, bones and fat and return to crock pot. (Can add the giblets) • Add 4-6 cups of water to cover carcass and cook on low over night. • Strain solids and discard • Refrigerate liquid for 12-24 hours, then skim fat. Can freeze in individual portions.

  29. SALAD IN A JAR

  30. Salad in a Jar • Add one or two TBS of salad dressing • Add heavier ingredients such as legumes, carrots, radishes, cucumbers • Add lighter ingredients such as quinoa, wheat berries, seeds, nuts, sprouts, veggies, fruit • Add greens on top, don’t allow them to touch liquid.

  31. GRAIN BOWL

  32. Grain Bowl • Choose your grain (½ cup cooked) – quinoa, brown rice, farro, millet • Choose your protein (3oz) – steak, chicken, egg, beans • Add veggies and greens – can be raw, steamed, sauteed • Seasoning – taco, italian, moroccan • Extras – avocado, chia seeds, nuts, flavored oil, cheese

  33. Grain Bowl • Steak bowl – grilled steak, brown rice, roasted brussels sprouts, carrots, spinach, tomatoes • Chicken bowl – shredded chicken, farro, sugar snap peas, bell peppers, swiss chard • Salmon bowl – roasted salmon, barley, chick peas, basil, green onions, baby kale, squeeze of lemon

  34. SOUP

  35. Soup • 3oz leftover protein – chicken, turkey, steak, beans • ¼ cup grains – wheat berries, rice, barley • Veggies – carrots, peas, onions, celery, mushrooms, bell peppers, squash • Greens – kale, spinach, chard • 1 cup Broth – boxed or homemade • Seasoning/herbs

  36. Quick Chicken Soup for 4 • 4 cups chicken broth • 12oz leftover chicken • 1 cup cooked brown rice • Veggies – carrots, peas, onions, celery, mushrooms, bell peppers, squash • Salt and Pepper to taste • Add ins: ½ cup grated parmesan cheese, shredded greens, fresh herbs

  37. Protein Shakes • 1/3 cup of green vegetables such as spinach, kale, zucchini • ¼ cup fruit or veggies such as berries, carrots, butternut squash, pumpkin, beets • 1 TBS healthy fat such as nuts/nut butter, coconut oil or ¼ avocado • Protein powder • 8 – 12oz liquid – water, coconut water almond milk, coconut milk

  38. LETTUCE WRAPS

  39. Lettuce Wraps • Filling can be anything you would have as a sandwich or wrapped in a tortilla • Once again, I embrace leftovers • Asian – shredded chicken, basil, mung bean sprouts, bell peppers, drizzle of peanut sauce (I use Trader Joe’s dressing) • Mexican – Steak, tomato ,cilantro rice, cheese, taco seasoning

  40. SALMON/TUNA SALAD

  41. Salmon/Tuna Salad • My go to quick lunch to go • I use the pouch salmon that doesn’t require refrigeration but leftover fish works great too. • Place chopped veggies in one container, and dressing/seasonings in another and then combine when ready to eat. • Eat with crackers, pita chips or in a pita.

  42. Salmon/Tuna Salad • 3oz chopped salmon or tuna • Chopped veggies – celery, carrots, onions, bell peppers, zucchini, radishes • Greens – spinach, baby kale • 2 TBS Dressing – Ground mustard, flavored oil, pesto • Optional seasonings – I love Old Bay

  43. Other Quick Ideas • Breakfast for Dinner – scramble egg and saute already chopped veggies and greens • Left overs salad – Reheat leftovers (I like using my Korean food this way) and serve over a big bed of greens. • Soft tacos – Saute already chopped veggies and greens, reheat leftover meat/beans sprinkled with taco seasoning and wrap in tortilla (I use corn or sprouted tortillas)

  44. Exercise • No discussion on Healthy Living is complete without exercise • Recommend at least 30 minutes daily 5 days/week for most people – talk to Dr. • Doesn’t have to be 30 minutes all at once, can split 10 minutes 3x daily if needed. • Do need to work out at a brisk pace, should have difficulty carrying on a conversation.

  45. Questions?

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