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 secondsMore then 71 million Americans already have

cardiovascular disease ~ that’s 1 in 321 million Americans have diabetes or 7% of the

population50 million Americans have high blood pressure½ 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 weightEat a well balanced diet including fruits,

vegetables, antioxidants, and phytochemicalsLimit Saturated and trans fatsExercise dailySleep and hydrateDon’t smoke

What is a “desirable” weight?

34% of Americans are ObeseBody Mass Index Chart

18.5 – 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 MenAM 1-2 1-2Lunch 1-2 2-3Dinner 1-2 2-4

CarbohydrateFor prevention 3 servings of whole grain

recommended1 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 dayPeople 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 saladThe sugar in these foods is in general very slow

acting and have a minimal effect on blood sugar

How to get moreMore frequent grocery shoppingPre-planning including packingServices such as Door to Door Organics or

Kingsoopers deliveryAdd to every meal and snack Try a juicer or food blender for daily drinks/shakesPackaged 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 MenAM 1-2 oz 1-3 ozLunch 2-3 oz 2-4 ozDinner 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 containersPlace reminders around the office

Set 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, RDRegistered Dietitianwww.strengthfromwithin.netheather@strengthfromwithin.net

Office:6502 E Dickenson PlDenver, CO 80224

Phone:303.514.9894