Transcript Nutrition Simplified

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By Michelle Hurn R.D. L.D.
•NCAA Division 1 Runner
3 time Boston Marathon Qualifier
•Local Super Hero
•CONTACT INFO:
[email protected]
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My Name is Michelle Hurn, I am a registered
dietitian which means I have completed a 4
year degree in dietetics, an ADA approved
internship, and taken the RD exam.
I work at OHSU full time, Foot Traffic part
time, and I do sports nutrition consults on
the side
I run 50-60 miles a week
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What does a healthy diet look like?
How would I like to change my diet so it is
healthier?
My goal is that after listening to this
conversation that you are EXCITED to make a
few dietary changes for your running and
health
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It’s so easy!
All you have to do is eat right and exercise
It’s all about calories in vs. calories out
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The truth is that weight loss is about creating
a calorie deficit -- in other words, burning
more calories than you take in.
Grains, especially whole grains, are an
essential part of a healthy diet. All types of
grains are good sources of complex
carbohydrates and some key vitamins and
minerals.
All foods can fit into a healthy diet
For health, fitness, and weight management,
consistently manage blood sugars:
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Carbohydrate source (carbohydrates stimulate
the release of insulin which causes your blood
sugar levels to increase)
Protein and/ or fat (proteins and fats and
processed more slowly and prevent blood sugars
from spiking and crashing)
Fiber (fiber slows down how quickly food leaves
the stomach and how quickly glucose enters the
blood stream. Also, foods with fiber don’t cause
insulin to rise as high as foods without fiber)
Too high: When your blood sugar
spikes this high; it stimulates an
overproduction of insulin which
helps your body store calories.
These calories are often stored as
adipose (fat) tissue.
Ideal: This is where your body will
most effectively burn fat; keeping
your blood sugar here also keeps
energy levels stable and keeps
hunger at bay
Too LOW I cant make good
decisions zone: When your
blood sugar gets this low; you
become incredibly hungry, or
tired, irritable, and lethargic.
Your body can not burn fat in
this zone
Woman; 35 years old 5’6’’ 230 pounds. Has struggled with
weight most of her life. Says she really wants to lose weight, but
constantly feels tired and hungry. High stress job.
Diet:
 7am: 2 cups black coffee, 1 banana, 1 cup special k with skim
milk
 9:30am donut at the office
 12:00 subway sandwich, turkey, mustard, cheese, low fat chips,
2 cookies
 2:00pm non fat yogurt
 5:00pm (off work and hungry) what evers in the house, chips,
cookies, etc
 7:00pmTry to eat a healthy dinner, pasta, chicken, salad with low
fat dressing
 Does not drink wine; runs 2-3 times a week 20-30 minutes
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High
Ideal
Low
4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a
Woman; 35 years old 5’6’’ 230 pounds. Has struggled with
weight most of her life. Says she really wants to lose weight, but
constantly feels tired and hungry. High stress job.
Diet:
 7am: 2 cups black coffee, 1 banana, 1 cup special k with skim
milk
 9:30am donut at the office
 12:00 subway sandwich, turkey, mustard, low fat chips, 2
cookies
 2:00pm non fat yogurt
 5:00pm (off work and hungry) what evers in the house, chips,
cookies, etc
 7:00pmTry to eat a healthy dinner, pasta, chicken, salad with low
fat dressing
 Does not drink wine; walks 2-3 times a week 20-30 minutes
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Whole unprocessed carbohydrates: (things that
grow in the ground) beans, sweet potatoes, rice,
oats, corn, peas,
High quality protein: grass fed beef, bison,
buffalo, wild caught seafood, free range chicken,
turkey, eggs, whey protein, vegan/vegetarian
protein powder blends
High quality fats: nut butters, oils, flax, coconut
oil, chia, fish oil, seeds
Lots of fiber from vegetables
1-2 pieces of fruit, 1-2 servings of cheese or
fermented dairy
Diet:
 7am: 2 cups black coffee, 1/2 banana, ½ cup dry
oatmeal made with ½ cup water and ½ cup milk + 1
tablespoon peanut butter + 1 hard boiled egg
 ½ banana + 1 tablespoon peanut butter
 12:00: turkey breast 1 small sweet potato with butter
1 cup steamed broccoli 2 pieces of dark chocolate
 2:00pm regular fat yogurt
 5:00pm apple with string cheese or 2 energy bites
 7:00pm 4 ounces grilled beef steak 2/3 cup rice,
large salad (3 cups lettuce and mixed veggies) with
handful of pecans and oil dressing
 Does not drink wine; walks 2-3 times a day 20-30
minutes
High
Ideal
Low
4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a
High
Ideal
Low
4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a
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Woman: 35 years old 5’6’’ 230 pounds. Has
struggled with weight most of her life. Says
she really wants to lose weight, but
constantly feels tired and hungry. High stress
job
Woman; 35 years old 214 pounds. Feeling
great. Feels “in tune” with her hunger. Often
doesn’t snack at night or mid morning. Loves
peanut butter and fruit. Has felt good enough
to increase running to 4 times a week and
has started doing “push ups and sit ups.”
The fiber, vitamins, minerals, and low
carbohydrate value of vegetables make them one
of your best allies in the quest for stable blood
sugars
 It’s time to end a bad relationship
 Yes, I know that processed carbs makes you feel
good, they are always there, and they are the first
to show up when you car won’t start, but they are
the worst when it comes to blood sugar
stabilization.
 Processed carbs come in many sneaky forms
including pizza crust, cereal, bagels, cookies,
cakes, pies, crackers, chips, stuffing, croutons,
and of course breads.
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As a nation we eat more “whole grains” now
that we have in the last several decades
We also eat less fat and slightly less protein
How are we doing with the war against
weight?
http://www.cdc.gov/obesity/data/adult.html
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“I don’t want to eat before a workout
because:
I don’t want to burn calories, not take them
in
It upsets my stomach
I’m not hungry/ I don’t have time
Starting a workout with topping off your
glycogen stores not only fuels your muscles,
it helps fuel your brain (it can make
hard/long efforts not seem so hard!)
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SOOOOO many studies have shown that eating
before a workout helps improve performance
and helps you burn more calories throughout
the day. So that’s my first recommendation:
Ideas: I love generation UCAN 1 scoop = 22
grams of no crash, gluten free carbohydrates.
Other options include 1 banana or small piece
of fruit, or ½ nutrition bar (like kind bar) or 1
small bowl of oatmeal or energy bite (recipe at
end of document).
You have 30 minutes to get this window
DO NOT BLOW IT HERE! This can really set recovery and the next
days/weeks runs up for fatigue.
Don’t TRADE dollars for dimes! Thinking that not eating after a workout
will help you lose weight (because after all you just burned a bunch of
calories) is like trading dollars for dimes. The 100-300 calories you
“save” by not eating/drinking carbs and protein after working out will
significantly decrease your recovery.
And, how many times have you restricted calories early in the day only to
come back and eat a large meal and dessert at night?
Immediately after activity
 8-12 ounces of plain water (rehydrate your body and help settle your
stomach from gastric acid that may have built up extra from working
out)
 Have 25-40 grams of carbohydrates with 8-12 grams of protein after
working out. Minimize fat because this slows down the absorption of
glycogen into the muscles.
Ingredients
 1 cup (dry) oatmeal (I used
old-fashioned gluten free oats)
 1/2 cup peanut butter
 ¼ cup dried blueberries
 1/2 cup ground flaxseed
 1/3 cup honey
 1 Tbsp. chia seeds (optional)
 1 tsp. vanilla extract
 Mix all ingredients together. Place in fridge for
30 minutes then form into balls. Keep
refrigerated to maximize self life. Makes about
20-ish small balls.
Please feel free to email me any time! (I love
talking about nutrition)
 I do one on one consults and write emails for
$70 (10% discount for FTU and Women’s
academy)
 Michelle Hurn
 [email protected]
Happy running!!
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