Increase Your Nutrition IQ Heather Cherry, RD Strength from Within, LLC

1. Increase Your Nutrition IQ • Heather Cherry, RD • Strength from Within, LLC

2. 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)

3. 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

4. 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

5. What is a “desirable” weight? • 34% of Americans are Obese • Body Mass Index Chart • 18.5 – 24.9 healthy weight • 25 – 29.9 overweight • 30 – 39.9 obese • 40 + morbid • Example ~ 5’10” obese at 210# • Where do you stack up?

6. Obesity Trends* Among U.S. AdultsBRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

7. Obesity Trends* Among U.S. AdultsBRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

8. Obesity Trends* Among U.S. AdultsBRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

9. 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%

10. 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%

11. 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%

12. 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%

13. 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%

14. Nutrition Basics • Carbohydrate: 4 calories per gram • Protein: 4 calories per gram • Fat: 9 calories per gram • Water: 0 • Alcohol: 7 calories per gram

15. Carbohydrates

16. 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

17. Carbohydrate • For prevention 3 servings of whole grain recommended • 1 serving of starch: • ¾ c low sugar cereal, ½ c cooked oatmeal • 1/3 c pasta or rice, pasta, quinoa, barley • ½ mashed potatoes, corn, beans, peas • 1 c spaghetti squash • ½ medium potato • 3 c popcorn • One slice of bread

18. 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

19. 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 • 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

20. Protein

21. Proteins • Building block of muscle tissue, DNA, and immunity • Increases satiety, or the feeling of fullness • Add to breakfast or am snack, lunch and dinner

22. 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 • 1 egg

23. Boar’s Head Deli Meats Beef Frankfurter w/Casing Mesquite Turkey

24. 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

25. Fats

26. 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

27. Fats • 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

28. Food Journaling • Food 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

29. 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 break)…

30. Exercise • Surgeon 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

31. Hydration • Important 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 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

32. 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

33. 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