NEWtritionWebinar, Week 1

Elizabeth PrebishRegistered Dietitian, Licensed

Dietitian/Nutritionist

Objectives

Healthy Eating 101

The Pleasure Trap

Dieting

Your Measurements

Harvard Healthy Eating Plate

•Emphasizes diet quality

•Created by an organization free of conflicting interests

•Based on evidence-based research

•Emphasizes a ratio of foods, making it easier to adjust quantity of food for any diet.

Harvard Healthy Eating Plate

Eat Wiser, Not Less

Small barbeque plate2 oz hot dog 180 calories2 oz sausage 200 calories1 hotdog bun 120 calories

1.5 Tbsp ketchup 30 calories

Large barbeque plate3 oz shrimp, red bell peppers, onions150

calories2 portabella mushrooms, tomatoes 30

calories6 asparagus spears 20 calories

baked potato 120 caloriescorn on the cob 90 calories1/2 c zucchini 20 calories

2 lb watermelon 100 calories

total for both:530 calories

Dieting

Restrictive Diets/Calorie Counting does not work

Make you feel hungry and deprived

Create additional stress = continued overeating

Temporary- only works for as long as you are on it

Old eating habits creep back in

Mediterranean-Based Diet

Emphasizes olive oil as the primary fat

High intake of fruit, vegetables, whole grains

Moderate fish intake, limited consumption of red meat and saturated fat.

Moderate wine consumption

Omega 3s vs Omega 6

Anti-Inflammatory Diet

Chronic inflammation

CAD, asthma, arthritis, Alzheimer’s disease, autoimmune disorders,

and some cancers.

Obesity, saturated fat, trans fat, and an inadequate amount of Omega

3 fats have been shown to increase inflammatory biomarkers

An anti-inflammatory diet increases dietary intake of foods that

decrease inflammation while reducing foods that increase

inflammation.

The Mediterranean diet is also an anti-inflammatory diet showcasing

fruits, vegetables, whole grains, healthy fats, and fish.

Dr. Weil’s Anti-Inflammatory Pyramid

Elimination Diet Clinical tool omitting one major food trigger at a time

2 weeks

Food allergy or intolerance may play significant role in many chronic

conditions including migraines, asthma, skin conditions, attention deficit

hyperactive disorder, arthritis, autoimmune disorders, and more.

Symptoms such as flatulence, chronic fatigue, skin rashes, joint aches

and pains have all been linked to food sensitivities.

Major food triggers - dairy products, wheat and other gluten-like grains,

eggs, corn, soy and soy products, peanuts, citrus fruits, yeast, refined

sugars, and artificial additives, preservatives, and colorings.

Liz’s RulesAvoid refined, processed, manufactured foods

Eat good fats and avoid bad fats

Eat slow-digesting carbohydrates

Eat plenty of fruits and vegetables

Enjoy a variety of health-protective spices, condiments and beverages

Get lots of regular physical activity

Sample Menu

•Breakfast:

• 1 whole egg plus 2 added whites (scrambled or omelet)

• 1 oz cheese (feta, mozzarella, lowfat Swiss)

• 3/4 cup of any of the following: artichoke, asparagus, broccoli, mushrooms, onions, bell pepper, scallions, spinach, tomato, zucchini

• 1 fruit serving of kiwi, pineapple, or watermelon slices

• 1 cup green/black tea or 1 c coffee

Sample Menu • Breakfast (Mix all together)

• 1 c organic plain yogurt or 6oz enriched tofu

• 2 T. raw/dry roasted almonds, pecans, walnuts, or sunflower seeds

• 1/4 c quinoa flakes, buckwheat flakes, or 1 minute cooking raw oatmeal

• 1-2 T finely ground flaxseed, optional

• 1/3 c berries

• Stevia to taste (optional)

• 1 cup green/black tea or 1 cup coffee

Sample Lunch

• 4oz organic, kosher, or free range chicken, turkey breast, or tofu

• 4 c salad greens

• 3/4 c raw vegetables

• 1 slice sprouted whole grain bread, 2 all rye crackers, or 5 nutty rice crackers

• 2 T raw/dry roasted seeds/nuts on salad

• 1 T olive oil (in salad dressing) made with lemon, olive oil, water, and dash of Stevia.

•

Sample Lunch

• 3/4 c canned wild salmon/smoked trout/mercury safe tuna/crab mixed with 1 T manga and 2 T chopped onion/celery

• 1/2 avocado, pit removed

• Stuff fish mixture into avocado

• 5 nutty rice, 2 all rye crackers or 1 slice sprouted whole grain bread

• Sparkling/plain filtered mineral water

Sample Dinner

• 6oz fish (high in omega 3 fat preferred)

• medium sweet potato

• 3/4 c cooked asparagus, artichoke hearts, green beans, or spinach

• 1 T Earth Balance butter or 1 oz dark chocolate (70% cocoa or more) for dessert

• 5 oz red wine or 1/2 c frozen red/purple grapes

Sample Dinner

• 4oz organic ground turkey or 4oz chicken breast

• 3/4 c cooked white, pinto, black, or soy beans (sauteed with onions and chicken broth)

• 2 c salad greens with 3/4 c of fruit or vegetable

• 1 Tbsp olive oil (in homemade salad dressing)

• 2 T nuts/seeds or 1 oz dark chocolate (70% cocoa or more)

• Oxidative Stress: chocolate contains various antioxidants including catechins and

flavanols to prevent free radicals

• Immune Function: enhances function of specific immune cells

• Cardiovascular Health: the protective effects of cocoa on the heart and vascular

system are probably its most well-documented, decrease blood clotting and control

blood sugar/insulin levels.

• Mood: Improved blood flow to the brain affecting function, cognition and mood

• Sports: Cocoa can help repair exercise-induced muscle damage, enhance energy

metabolism and improve cardiovascular and lung function.

• Diabetes: regulate blood sugar levels, minimize symptoms of neuropathy

Benefits of Cocoa

• Cholesterol: Can minimize oxidation of harmful cholesterol

• Inflammation: Inhibit activity of inflammation messengers such as leukotrienes.

• Cancer: minimize damage to cell DNA, stimulate detoxification enzymes and induce death of

problematic cells, decreases inflammation, a key contributor to cancer formation.

• Oral Health: slow free radical damage in gum tissue.

• Visual/Eye Health: Antioxidant properties protect the eye’s sensitive tissue and nerves.

• Weight Control: suppress appetite, stabilize blood sugar levels.

• Skin: Protect the skin from UV radiation, minimize inflammation in skin tissue

• Dementia: Improves blood flow to the brain.

• Brain/Stroke: prevent clotting, free radical damage, high blood pressure

Benefits of Cocoa

Dark Chocolatecocoa butter and cocoa solids as primary ingredients

(NOT milk fats or hydrogenated oils)

contain at least 70% pure cocoa powder

Dutched/alkalization neutralizes the effects of nutrients

in the beans as well decreasing its antioxidant

potential.

Avoid those high in refined sugars. Instead, good

sweetening agents include low-glycemic sugars such

as unprocessed crystallized cane sugar, fructose, and

agave syrup.

Avoid those with waxes and preservatives.

Ideal Body Weight• Women: [100lb for first 5ft + (5lb for each additional

inch)]+/- 10%

• Men: 106lb for first 5ft + (6lb for each additional inch) +/-

10%

• Example: 5’6” female

• 100lb + (6in x 5lb) = 130 lb +/- 10% = 117 - 143 lb.

• 25-30 calories/kg of body weight

• 1 kg = 2.2 lbs

If Overweight..

•Adjusted Body Weight = IBW + 0.4 (actual-IBW)

• Example: IBW: 125 lb, Actual Weight: 210lb

• 125 + 0.4(210-125) = 159 lb

•25-30 calories/kg of adjusted body weight

•1 kg = 2.2 lbs

Body Mass Index

• BMI = kg/m^2

• Example: Ht: 5’7” , 190 lbs

• 5’7” = 67 in, 190/2.2 = 86.4 kg

• 67 in x 2.54 = 170 cm

• 170 cm / 100 = 1.7 m

• 1.7 m x 1.7 m = 2.86 m^2

• 86.4 kg / 2.86 m^2 = 30.2 BMI

BMI Ranges

•<18.9 = Underweight

•19.0 - 24.9 = Normal

•25.0 - 29.9 = Overweight

•30.0 - 34.9 = Level I Obese

•35.0 - 39.9= Level II Obese

•> 39.9 = Level III Obese

Summary

Eat Real Food!

The risks of the Standard American Diet (SAD)

Good vs Bad Diets

Your Measurements

Questions??

nutrition@lifestart.net