Healthy Eating and Nutrition…

1. Healthy Eatingand Nutrition… Tina Shiver, MS, RD, CFM Registered Dietitian

2. OVERVIEW • THREE KEY INGREDIENTS TO A HEALTHY LIFESTYLE • WHAT TYPE OF FUEL DO YOU NEED? • FOUR MAIN FACTORS • SUPER FOODS/FUELING YOUR MITOCHONDRIA • TINA’S TIPS FOR INCREASING MUSCLE AND LOWERING BODY FAT!

3. Standard American Diet % of Calories from a few foods: • Flour and cereal products: 23% • Added fats: 24% (cooking oils 11.8%, shortening 6.9%, butter 1.2%) • Added sugars 17% ( corn 9.4%, honey 0.1%) • Meat, eggs, and nuts :17% • Dairy: 10% • Fruit 3% • Vegetables 5%

4. SAD

5. ENERGY OR INFLAMMATION?

6. Quick energy followed by “zero calories”

7. An Individualized Approach to a Healthy Food Plan • Core Food Plan • Cardio Metabolic Food Plan • Elimination Food Plan *Other’s include GI specific!

8. Functional Nutrition Fundamentals • Individualized Food Plan – Core to Start • Quality and Quantity • PFC-MVP • Phyto-nutrients • Eating for Recovery

10. What Type of Fuel Do You Need? • PROTEIN • LEGUMES • GOOD FATS • NUTS/SEEDS • FRUIT • DAIRY OR DAIRY ALTERNATIVE • STARCHY VEGETABLES • VEGETABLES

11. Protein Beef: lean, organic, free-range (ex. Flank steak) Cheese, cottage 2% or less: ¼ cup – 1 oz. Cheese, mozzarella: ¼ cup – 1 oz. Cheese, Parmesan: fresh grated: 2 tbsp. – 1 oz. Cheese, ricotta: 1/8 cup Eggs – free range Fish & Shellfish Game meats

12. Continued Protein Lamb Poultry, all types: white meat only, dark meat turkey okay Soy or veggie burger Tempeh Tofu, unsweetened

13. Legumes • Black, pinto, navy, kidney, split peas, edamame, aduki, mung, cannellini, garbanzo – ½ cup is a serving • Bean Soups – ¾ cup • Hummus – ¼ cup • Split peas, black eyed peas, lentils – ½ cup

14. Grains Serving Size – ½ cup cooked or as indicated Amaranth, Teff or Quinoa Basmati, Brown or wild rice Barley, Buckwheat groats or millet Bulgur (cracked wheat) Whole oats – 1/3 cup raw or ¾ cup cooked Whole wheat, spelt or kamut berries 100% whole wheat, spelt, quinoa, kamut pasta

15. Grains Continued Whole grain rye crackers, 3 each Bread: mixed whole grain or 100% whole rye, 1 slice Gluten free bread – 1 slice Whole wheat or gluten free tortilla or pita

16. Good Fats Avocado – 1/8th Coconut Milk: light (3 tbsp.), regular (1.5 Tbsp.) Oils (all cold pressed): canola, coconut, flaxseed, grapeseed, extra virgin olive Mayonnaise made with above oils: 1 tsp. Olives (8-10 medium) Vegetable Oil Spread: 1.5 tsp. Dressings made with above oils – 1 Tbsp.

17. Nuts and Seeds 1 serving is approximately 100 calories Almonds or hazelnuts 10-12 whole nuts Walnut or pecan halves 7-8 Peanuts: 18 nuts Pistachios 18 Pumpkin, sunflower seeds 2 tablespoons Nut Butter: 1 tablespoon

18. Fruit Apple, 1 medium Apricots, 3 medium Banana – 1 small or ½ medium blackberries & blueberries, 1 cup raspberries & strawberries, 1 1/2 cups Cantaloupe, 1/2 medium Cherries, 15 Figs, 2 Grapefruit – ½ ,

19. Fruit Continued Mango, 1/2 medium Nectarines, 2 small Orange, 1 large Peaches, 2 small Pear, 1 medium Pineapple – ¾ cup Plums, 2 small Tangerines, 2 small Watermelon, 2 cup

20. Fruit

21. Dairy/Dairy Alternative Nonfat milk – 1 cup Plain Yogurt – 8 oz. Buttermilk – 1 cup Almond milk – 1 cup Coconut milk – 1 cup Rice Milk – 1 cup Soy Milk – 1 cup

22. Starchy Vegetables Beets Winter squash: acorn, butternut: ½ cup Sweet potatoes or yams: ½ medium baked Carrots: ½ cup cooked or 2 medium raw or 12 baby carrots Potato: New potatoes, such as red or Yukon Gold Rutabaga, parsnips, turnips: ½ cup cooked

23. Vegetables

24. Vegetables Asparagus Celery Artichokes Chives, onions, leeks Bamboo Shoots Cucumber/Dill pickles Bean Sprouts Cabbage (all types) Broccoli, broccoflower Eggplant Brussels sprouts Garlic Cabbage Green Beans Cauliflower

25. Vegetables Continued Greens: bok choy, escarole, Swiss chard, kale, collard greens, spinach, dandelion, mustard greens, beet greens Lettuce/Mixed Greens: romaine, red and green leaf endive, spinach, arugula, radicchio, watercress, chicory Mushrooms

26. Vegetables Continued Okra Peppers Radishes Tomatoes Water chestnuts Squash, zucchini, yellow, summer, spaghetti squash Salsa Sea Vegetables

27. Using the Glycemic Index for Metabolic Balance • Choosing foods lower on the glycemic index at each meal will result in: • Controlled blood sugar • Controlled insulin release • Better overall metabolic balance BLOOD SUGAR INSULIN RELEASE LOWER GI FOODS Metabolic Balance

28. Quality Versus Quantity • For carbohydrate foods – the quality matters as well as the quantity for optimal metabolic balance QUANTITY QUALITY CARBOHYDRATES Metabolic Balance

29. Using the Glycemic Index to Achieve Balance Top to Low GI foods These foods support normal blood sugar levels and an optimal insulin response: • Apples Oatmeal • Berries and cherries Green pea • Grapefruit Tomatoes • Legumes (lentils, beans, peanuts) • Nuts (almonds, walnuts, soy nuts • Unsweetened plain yogurt

30. Top to High GI Foods These foods can produce harmfully high blood sugar levels and a high insulin response. Candy Breakfast cereals Cookies Sweetened soda Juices with added sugar Sweet snacks White potatoes White bread Chips Bagels Sugar

31. Quantity of Carbohydrates • Grains: 1-3 serving per day • Fruit: 2-3 servings per day • Legumes : 1-3 servings per day • *Other Veggies: 1-2 serving per day *(other veggies: sweet potatoes, carrots, beets, red/yukon gold potatoes, winter squash)

32. Quantity of Protein Quantity of protein: It depends on how much you are working out, it depends on your age, height, weight and how your body metabolizes carbohydrates. You also want to take a look at whether or not you are insulin resistant or even hypoglycemic.

33. Quantity of Fats At least 4-6 added fats a day! You do need healthy fats added to your diet! Your brain is 75% fat, so if you are not fueling your brain with good fats then this could create problems down the road! -dementia mitochondrial dysfunction -low energy -brain fog

34. Fiber Types • Soluble • Insoluble

35. Soluble Fiber • Dissolves in water – forms a gel • Feeds and nourishes intestinal bacteria • Decreases production of cholesterol • Slows glucose absorption

36. Insoluble Fiber • Does not form a gel in water • Aids in elimination • Inactivates many intestinal toxins • Slows glucose absorption

37. Sources of Soluble Fiber • Oats • Beans • Peas • Barley • Some fruits • Apples, berries

38. Sources of Insoluble Fiber • Wheat and wheat bran • Whole grains and cereals • Vegetables

39. Fiber • 25 grams a day • Helps to increase a sense of fullness in turn helps with weight loss • Slows and prevents some of fat and sugars absorption. • Slows the digestive process because the body has to work harder to digest it.

40. 6 Steps to Getting More Phytonutrients

41. 6 Steps to Getting Phytonutrients • Aim for 9-13 Servings of Plant Foods Daily • Eat the Rainbow of Colors • Vary Your Choices • Maximize Combinations • Know Your Phytonutrients Sources • Be Creative with Substitutions

42. Eating for Recovery • 20 grams of protein within 30 minutes of working out • Making sure you are taking in enough carbohydrate/protein ratio… • Fueling with foods that are going to calm the inflammation. • Be careful about alcohol after working out!

43. Skeletal Muscle • Full of mitochondria, insulin and leptin receptors. • It’s the body’s fat burning furnace and is a blood sugar sponge! • Muscles support our resting metabolic rate

44. Key Foods Support Healthy Mitochondria Also known as “Super Foods”: • Avocado • Spinach • Seaweed • Pomegranate • Blueberries • Broccoli • Grass Fed Buffalo/Beef • Wild Alaskan Salmon • Almonds • Coconut Oil • Olive Oil • Green Tea

45. Meal Timing/Meal Frequency • Grazing vs gorging • Not skipping meals • Eating in a regular rhythmic pattern • Drinking fluids in between meals • Making sure you are balancing out the carbohydrate/protein/fat ratio

46. Balancing Your Plate • Divide your plate into 3 sections: • 50% is vegetables, salad • 25% is mixed whole grains or starch • 25% is protein source – poultry, fish, beans, soy products Whole grains Veggies Protein

47. Tina’s Tips for Increasing Muscle Mass and losing Fat! • Increase fiber intake • Drink 8 8-oz. glasses of water/daily • Eat healthy fats • Eat three meals and two snacks daily • Eat every 2-3 hours • Include carbohydrate and/or fat and protein at each meal • Eat Organic whenever possible • Include at least one of the super foods in your diet daily!

48. Blog/Facebook Page Please go www.tinashiver.com and click blog to view more recipes and tips. The facebook page is Lighten Up Inc. where you will also find a lot of tips!