What Every Woman Should Know About Nutrition & Health Heather Cherry, RD Strength from Within, LLC

1. What Every Woman Should Know About Nutrition & Health Heather Cherry, RD Strength from Within, LLC

2. Why should we eat well and take care of ourselves? • 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 twin’s 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

3. Just 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 • 1/3 of all women will develop cancer in the US during their lifetime; 1 out of every 5 deaths in the US • 25 million Americans, of which 80% are women, have osteoporosis which will cause 1.5 million bone fractures this year

4. So, what do we DO about it?? • Maintain a desirable weight; Body Mass Index of 18.5-24.9 • Increase what is missing from the typical American diet: fruit, vegetables, antioxidants, phytochemicals • Limit Saturated and trans fats • Exercise daily • Supplement responsibly • Sleep and hydrate • Don’t smoke

5. Obesity Trends* Among U.S. AdultsBRFSS,1990, 1999, 2009 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1999 1990 2009 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

6. 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

7. How to get more • More frequent grocery shopping • Pre-planning including packing • Services such as Door to Door Organics or Kingsoopers delivery • Add to every meal and snack (snack handout) • 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

8. Free Radical • Free radicals are unstable charged molecules with unpaired electrons • They are destructive because they “steal” an electron from the nearest source (membrane, protein DNA) • The “attacked” molecule that loses it’s electron then becomes a free radical… • Free radicals accumulate with age believed to contribute to the aging process and age related diseases • Antioxidants “neutralize” free radicals without negatively changes themselves

9. Antioxidants • Have a significant role in the prevention of age-related diseases (Vit E heart disease; Vit C cancer) • Stimulate the immune system, which protects the body from disease and infection • Protects the nervous system and brain from free radicals associated with memory loss and nerve function • Preventing or slowing damage to the make up of every cell in the human body

10. Antioxidants • Antioxidant nutrients: Vitamin C and E, carotenoids, selenium, zinc, and phytochemicals • Variety of fruits and vegetables • Eaten in a variety of ways: raw vs. cooked • Whole grains, legumes, soy • Phytochemicals: green tea (polyphenols), tomatoes (lycopene), garlic (allyl sulfides), soybeans (isoflavones), wine (resveratol)

11. According to a survey from the American Dietetic Association, 90% of adults think they eat a healthy diet, but in fact only 1% meet the dietary guidelines outlined in the US Department of Agricultures Food Guide Pyramid

12. Healthy Diet • Diet high in fruit and vegetables (5-10 servings) • Diet low in saturated and trans fats, red meat, sugar, refined carbohydrates, carcinogens (pesticides, nitrates) • Adequate in Macronutrients (fat, protein, and carbs) • Adequate in Micronutrients (vitamins and minerals) • Adequate in hydration

13. Fats

14. Monounsaturated Fats • Monounsaturated fats protect LDL from free radical damage and can even increase HDL • Mediterranean style diets, which are high in monounsaturated fats, can decrease heart disease by 70% • The University of Bari in Italy found that diets high in monounsaturated fats were protective against cognitive decline • Olive, canola, peanut oils and avocado

15. Saturated and Trans Fats • Link between these fats and cancer (breast, colon and prostate), HTN, DM, and Rheumatoid arthritis • Studies from Harvard show that a typical Western diet high in meat, refined grains, sweets, and French fries raised the risk of heart disease up to 64% • Ideal consumption of less then 10% of your calories from saturated fats (1500 calorie diet = 16 grams) and less then 2 grams of trans fat daily • Animal fats, butter, coconut, palm kernel oil • Processed fats such as: butter spreads, fried foods, fast foods, frozen foods, some peanut butters and crackers

16. Fats • Needed for cellular function and organ protection. Also slows down digestion aiding in satiety • Cut back on high fat meats and sauces: • Prime rib, wings, bacon, cheese, sausage, and hotdogs • Cheese, cream, pesto, and butter sauces • Choose 1-2 fats per meal: • 1 T salad dressing, 6 almonds, 1 tsp oil or butter, ¼ c cheese, 2 T guacamole.

17. Protein

18. Proteins • Adequate amounts are critical to maintain muscle mass during weight loss. (DNA, immunity) • Increases satiety, or the feeling of fullness • Add to breakfast or am snack, lunch and dinner.

19. Proteins • 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

20. Carbohydrates

21. Carbohydrates • Carbohydrate is the fasting acting fuel • Benefits: • High in Fiber (both soluble and insoluble) • 25-30 grams recommended daily • 3 grams per serving rule • High in antioxidants and vitamins (Grain, fruit, and vegetables) • B vitamins including Folic Acid, B6, thiamin, and niacin • Vitamin C, Vitamin E, and selenium

22. Carbohydrate • For prevention 3 servings of whole grain recommended • 1 serving of starch: • ¾ c low sugar cereal, ½ c cooked oatmeal, one slice of bread, 1/3 c pasta or rice, ½ mashed potatoes, • ½ c beans, 1 c spaghetti squash, ½ small potato • 100 calorie snack packs, 3 c popcorn • 1 serving of fruit: • Tennis ball size, ½ c small pieces, l c large pieces • ½ c juice…

23. Exercise • Benefits 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 brake)…

24. Exercise • Surgeon General recommendations: • ½ hour of increased heart rate average most days for general health and 1 hour average most days for optimal health • 10 minutes at one time has positive adaptation to the body • Accumulated 10 minute bouts are equal to benefit of one 30 minute bout • Cardiovascular, resistance exercises, and stretching are all important • www.inhome-personaltrainer.com

25. Supplements • Multivitamin with minerals including • Vitamin E 100-400 iu, Vitamin C 250-500 mg, zinc 15-30 mg, and folic acid 400-800 mg • Omega 3 with 1000 mg DHA/EPA • Vitamin D 400-1000 iu • Calcium 600-1200 mg • B complex (optional) • Coenzyme Q10 30-90 mg (optional) Always consult your medical professional with questions on supplementation

26. Hydration • Important for core temperature regulation, appetite control, performance, and proper kidney function (toxin excretion). • Dehydration: • FATIGUE!!!! • Decrease in blood volume, which increases stress on the cardiovascular system • 2% 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

27. Adding Hydration • Experiment with different types of bottled water or serving containers • Place reminders around the office • Set phone or computer reminders • Place 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 exercise • Every glass of caffeinated or alcoholic beverage

28. Timing of meals • Important for hormonal appetite regulation • Do you eat breakfast? • It’s been shown if you skip breakfast you end up eating more calories through the day • Excessive appetite = girth • Preventative eating • Eat every 2-4 hours! • It may take time before your hormones respond • Encourage a 2 week trial • Small frequent meals are better for digestive regulation

29. Food Journaling • Food journal, notebook, sticky notes, memo pad on your phone or ipad, Excel spreadsheet… • Phone apps (ifit) • Database programs (also used as apps) such as: • Sparkpeople.com, myfitnesspal.com, dailyplate.com, calorieking.com • Other programs such as ADA exchanges or weight watchers • Calorie counting not recommended

30. Menopause • This is a time you are at an increased risk of developing heart disease, depression, and osteoporosis. • HRT options or supplementation • Soy Isoflavones~ 25 grams daily • Black Cohosh • Evening Primrose (contraindicated with blood thinners) • Vitamin E and Vitamin C • Avoid spicy foods, caffeine, chocolate, and alcohol

31. Popular Diets

32. Strength from Within, LLC Heather Cherry, RD Registered Dietitian www.strengthfromwithin.net heather@strengthfromwithin.net Office: 6502 E Dickenson Pl Denver, CO 80224 Phone: 303.514.9894