Goals Educate on Diet & Metabolism & Genes & YOU
Understand Not all calories are created equal Reduce risk of
chronic diseases; CVD, DM, Hypertension, Cancer, Enhance Immune
system Better Engine, Better Energy Track Health Markers blood
work, measurements Promote Healthy Lifestyle 24/7
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4 You are what you eat!
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Wise words! "Let your food be your medicine, and your medicine
be your food." Hippocrates
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Diet & Genetics
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Its a Journey
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Genetics & Nutrients Genes are turned on and off by
regulatory genes, and regulatory genes are controlled mainly by
nutrients, there are no drugs anywhere that can regulate genetic
expression better or more powerful than diet.
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Act as Vasodilators relaxes the tone of blood vessels Less
sticky platelets Foods: Beets, spinach, Butterhead Lettuce Dose: 2
cups/day. 300 mg Nitrate peak 1 hr (blood), Nitrite 2.5-3 hr Avg
intake US 60-120 mg 9 Nitrates Nitrites Nitric Oxide
Dark Chocolate - study, 2014 40 grams (1 bar), 85% cocoa Within
2 hrs, walk test Subjects; atherosclerosis Walked +15% further How?
Nitric oxide effect No claim in US, Claim in Europe (200 mg
flavanols) = CocoVia. 250 mg. ~$1.25 or Tb Navitas Nibs. = Hersheys
Special Dark Choc bar (45%). 142 mg flavanols. 225 cal. 1.5
bars.
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Keep it real! Sugar, honey Avoid/limit artificial sweeteners
Whole milk vs creamers Real cheese/aged vs cheese food, low fat
cheese slices Butter (+olive oil) vs Margarine Use spices,
seasonings for flavor Raw to roasted, saut; add olive oil, blend
foods
Mindful eating Do you know when you are full? Do you know when
you are hungry?
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Biggie Size Society 16
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Portion Sizes 17 Eat off of a 9-inch plate for your largest
meal of the day for one month. 19852005 2010 Sports Cardiovascular
and Wellness Nutrition (SCAN)
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Real vs. Recommended
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Same calories = same nutrients? Vitamin C 8.4 mg Beta Carotene
1688 mcg Lutein/Zeaxanthin 1087 mcg Vitamin C 1.5 mg Beta Carotene
164 mcg Lutein/Zeaxanthin 152 mcg
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Sugar Type Matter? Fructose: 100 gm/day, 400 cal 1 20 oz soda =
35 gm fructose 1 apple = ~10 gm Fruit - saved by the fiber content,
slows absorption. Excess of all sugars = overweight, inflammation,
higher lipid profile (cholesterol, TG, LDL), poor mood/brain
health.
Occupational Hazards Busy Stations; Large Portions, Late night
eating, On the go (Prov, ARH) Slower Stations; Snacking when your
not hungry, Portion Control Dinner Clubs healthy menus, portions
Tradition - portions Irregular schedule/sleep pattern Night time
eating..plan for meal #7, #8 Large meals between calls/limited
time
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Hormone Levels Effected Leptin, Ghrelin Musculoskeletal system
Inflammatory arthritis, Osteoporosis Respiratory system Sleep
apnea, asthma risk, less lung volume Digestive System Acid reflux
occurs more frequently putting an individual at risk for esophageal
cancer
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Typical Office Job
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Perform as a Tactical Athlete: Train & Eat like one Work
under strenuous and physically demanding conditions. Gear and SCBA
can weigh up to ~75 lbs+ Expected to lift, carry, or pull objects
weighing 80 to 135+ lbs Study, 2008 (Orange County Fire Dept)
Initial alarm call increased HR (avg) ~170 bpm While dressing in
PPE, HR (avg) increased more than 50 bpm over resting rate.
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Is your HEART ready? FF climbing stairs w/ gear and equipment
for 5 min. ~ 95% of max HR effort during the climb Study, 1996 40
min Rescue Drill. Average max HR to 182 bpm. Example; 50 yo, 170
bpm, est HR max Plus add + Heat? Mental Stress? Confined
Space?
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High CVD Risk CDC (2006) on fatalities among volunteer and
career firefighter: 610 Volunteer, 368 Career - LODD 50% Volunteer,
39% Career Heart Attacks, #1 cause FF increased potential for MI
working at ~90-95% HR max Low cardiorespiratory fitness, inactive
Overweight Sub-clinical or Dx: high lipids, HTN, DM Stress/Pressure
on Arteries..plaque?....MI or Stroke
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Hypertension Monitor blood pressure FF 12x more likely to die
of CV event FF at higher risk than DM, smoking, or high cholesterol
NFPA. 2011: 31 MI. 22 known medical hx. 59% HTN 2012: 27 MI. 70%
HTN. + other risk factors (obesity, smoking, DM, high cholesterol,
hx CVD)
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HTN Triggers Obesity accounts for ~78% risk Age..I disagree,
counter w/ exercise, healthy weight & diet. Stress (work, home,
etc) Sleep apnea High salt diet.salt sensitive?
Best HTN Treatment: Lifestyle Changes Weight loss; ~2 lbs loss
= ~2 mmHG systolic drop Exercise; lowering effect lasts up to 24
hrs. Nutrition Calcium Potassium bananas, sweet potato, dried
apricots, tomatoes Magnesium avocado, seeds, beans, bran DASH Diet:
High Fruits/Veg, nuts, seeds, beans. Low animal meat, dairy and
saturated fats
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Beyond Sodium Moderate Weight loss (10-20 lbs)5-20 mmHg lower
BP Exercise, 30-40 min, most days5-10 mmHg lower BP DASH Diet8-14
mmHg lower BP Reduce salt (< 2400 mg/d = 1 tsp)2-8 mmHg lower BP
Limit alcohol2-4 mmHg lower BP
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Measurements Body: waist/hip ratio, body composition Blood work
simple screen to complex (VAP, Calcium score, CRP hs ) Blood
Pressure Blood Glucose levels
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New Heart Healthy Guidelines Statins Use 15% now, 30% projected
- Americans on statins MDs to focus on diet & exercise Are
statins for you? 1. Prior MI 2. DM, 40-75 yr old 3. >7.5% risk
over next 10 years 4. > 190 mg LDL
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The Lyon Diet Heart Study (1999) American Heart Association
(step 1) vs. Mediterranean (MED) Followed over 4 years, n= 605
prior MI (heart attack) patients Subjects: same blood pressure,
BMI, smoking status, lipid profile. < 70 yr Objective: Measure
the rate of cardiovascular complications after 1st heart attack
Results: Same lipids; total cholesterol, LDL, HDL. TG levels.bwtn
both groups
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More Results Mediterranean group had 70% fewer CV events (fatal
& non fatal heart attacks) 56% fewer deaths 61% fewer cancers
Why? Less red meat, Higher antioxidants, Higher omega 3s.lower
INFLAMMATION
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Carb or Not to Carb?
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Better Balance Cut back on red meat Cut back on sugar/processed
starchy foods & DRINKS Increase fiber: vegetables, fruit, bran,
beans Increase healthy fats: salmon, tuna, nuts/seeds, avocado,
olive oil Portion Control Higher Meal Freq stimulate metabolic
rate
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Power of Nutrients Go Anti-Inflammatory Team!! Dark Cocoa Green
tea EGCG Omega 3s salmon, tuna, sardines, herring, flax, chia
Antioxidants colorful fruits & vegetables
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Eat Smart, Be Smart Neuroscience. 2002;112(4):803-14. A
high-fat, refined sugar diet reduces hippocampal brain-derived
neurotrophic factor, neuronal plasticity, and learning.
Neuroscience. Alters brain cells (neurons) & communication The
raw material for building new and pruning old brain connections
comes from the food we eat. (stiff cells vs. flexible cells)
Meal Frequency & Body Comp Mixed data obese, non obese. Not
favorable if sedentary. What about active individuals or athletes?
Boxers; 2 vs 6 meals. 1200 calories. 2 weeks. Wt loss same. More
fat loss/less LBM loss w/ 6 meals
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Meal Frequency & Health N=5, men & women. 14 days Ck
Lipids, glucose levels 1 large meal vs. 3 meals std Results: 1
meal/day = higher lipids levels 3 meals = Better cholesterol/LDL
N=~14,000, meal freq = lipids
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Sarcopenia
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Protein Age - Muscle Post - Strength Training, whey protein 20
gm, 20 yr old = muscle gain/maintain 20 or 40 gm, 60 yr old =
muscle gain/maintain Key: higher level Leucine required
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Protein Timing
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Double Dipping
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Animal vs. Plant Protein
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Hydrate
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Body Composition BodPod Skinfold (sum of 7, ISAK) BIA
Ultrasound Metabolic Testing (VO2 max, Exercise Metabolic Rate,
Resting Metabolic Rate) Waist: females > 35 in, males > 40 in
= CVD risk 55 Know what you are made of
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March 1343 cal: 74% CHO, 26% Fat
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December 1448 cal: 33% CHO, 67% Fat
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58 Pre: Runner, 51 yr, trained
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59 Post: Runner, 51 yr, trained
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The Honest Chia Seed (2 TB) 8x Omega 3? 5000 mg ALA, 0 EPA, 0
DHA 6x calcium? 177 mg calcium 3x iron? 2.4 mg iron 3.5 oz Salmon;
0 ALA, 830 mg DHA, 545 mg EPA (1375 mg) 1 c milk; 300 mg calcium c
ckd spinach; 2.7 mg iron
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Kale vs. Spinach 49 calories 9 gm carbs Vitamin C Copper
Calcium 23 calories 3.5 gm carbs Vitamin E Folate Choline Iron
Magnesium Lutein & Zeazanthin
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Omega 3s & Prostate Cancer Media/Study: stop taking omega
3s/eating salmon Linked to 71% increase risk of advanced prostate
cancerreally? 4.66% (cancer) vs. 4.48% (control).0.2% diff Side
study of old study diet? supplements? Blood marker? Smokers &
Drinkers risk of cancer
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Buy Organic Annual list 12 fruits/vegs pesticides content
exposure by 80%
Healthy Tools Track/Log food, exercise Make a Plan Fitbit,
Jawbone Apps; myfitnesspal, loseit, fastfood/nutrition facts Crew,
Spouse, your kids, your dog On Line programs; trainingpeaks, Jeff
Galloway (walk/run) Local groups/classes