Transcript Protein - In home Personal Trainer

Why should we eat well and
take care of ourselves?
 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 twin’s 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
Just 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
 1/3 of all women will develop cancer in the US during their lifetime;
1 out of every 5 deaths in the US
 25 million Americans, of which 80% are women, have osteoporosis
which will cause 1.5 million bone fractures this year
So, what do we DO about
it??
 Maintain a desirable weight; Body Mass Index of 18.5-24.9
 Increase what is missing from the typical American diet: fruit,
vegetables, antioxidants, phytochemicals
 Limit Saturated and trans fats
 Exercise daily
 Supplement responsibly
 Sleep and hydrate
 Don’t smoke
Obesity Trends* Among U.S. Adults
BRFSS, 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%
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
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 (snack handout)
 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
Free Radical
 Free radicals are unstable charged molecules with unpaired
electrons
 They are destructive because they “steal” an electron from
the nearest source (membrane, protein DNA)
 The “attacked” molecule that loses it’s electron then
becomes a free radical…
 Free radicals accumulate with age believed to contribute to
the aging process and age related diseases
 Antioxidants “neutralize” free radicals without negatively
changes themselves
Antioxidants
 Have a significant role in the prevention of age-related
diseases (Vit E heart disease; Vit C cancer)
 Stimulate the immune system, which protects the body
from disease and infection
 Protects the nervous system and brain from free
radicals associated with memory loss and nerve
function
 Preventing or slowing damage to the make up of every
cell in the human body
Antioxidants
 Antioxidant nutrients: Vitamin C and E, carotenoids,
selenium, zinc, and phytochemicals
 Variety of fruits and vegetables
 Eaten in a variety of ways: raw vs. cooked
 Whole grains, legumes, soy
 Phytochemicals: green tea (polyphenols), tomatoes
(lycopene), garlic (allyl sulfides), soybeans
(isoflavones), wine (resveratol)
According to a survey from the American
Dietetic Association, 90% of adults think
they eat a healthy diet, but in fact only
1% meet the dietary guidelines outlined
in the US Department of Agricultures
Food Guide Pyramid
Healthy Diet
 Diet high in fruit and vegetables (5-10 servings)
 Diet low in saturated and trans fats, red meat, sugar,
refined carbohydrates, carcinogens (pesticides,
nitrates)
 Adequate in Macronutrients (fat, protein, and carbs)
 Adequate in Micronutrients (vitamins and minerals)
 Adequate in hydration
Fats
Monounsaturated Fats
 Monounsaturated fats protect LDL from free radical
damage and can even increase HDL
 Mediterranean style diets, which are high in
monounsaturated fats, can decrease heart disease by
70%
 The University of Bari in Italy found that diets high in
monounsaturated fats were protective against cognitive
decline
 Olive, canola, peanut oils and avocado
Saturated and Trans Fats
 Link between these fats and cancer (breast, colon and
prostate), HTN, DM, and Rheumatoid arthritis
 Studies from Harvard show that a typical Western diet
high in meat, refined grains, sweets, and French fries
raised the risk of heart disease up to 64%
 Ideal consumption of less then 10% of your calories
from saturated fats (1500 calorie diet = 16 grams) and
less then 2 grams of trans fat daily
 Animal fats, butter, coconut, palm kernel oil
 Processed fats such as: butter spreads, fried foods, fast
foods, frozen foods, some peanut butters and crackers
Fats
 Needed for cellular function and organ protection.
Also slows down digestion aiding in satiety
 Cut back on high fat meats and sauces:
 Prime rib, wings, bacon, cheese, sausage, and
hotdogs
 Cheese, cream, pesto, and butter sauces
 Choose 1-2 fats per meal:
 1 T salad dressing, 6 almonds, 1 tsp oil or butter, ¼ c
cheese, 2 T guacamole.
Protein
Proteins
• Adequate amounts are critical to maintain muscle
mass during weight loss. (DNA, immunity)
• Increases satiety, or the feeling of fullness
• Add to breakfast or am snack, lunch and dinner.
Women
Men
AM
1-2 oz
1-3 oz
Lunch
2-3 oz
3-4 oz
Dinner
2-4 oz
3-6 oz
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
Carbohydrates
Carbohydrates
• Carbohydrate is the fasting acting fuel
• Benefits:
• High in Fiber (both soluble and insoluble)
• 25-30 grams recommended daily
• 3 grams per serving rule
• High in antioxidants and vitamins (Grain, fruit,
and vegetables)
• B vitamins including Folic Acid, B6, thiamin, and niacin
• Vitamin C, Vitamin E, and selenium
Women
Men
AM
1-2
1-2
Lunch
1-2
2-3
Dinner
1-2
2-3
Carbohydrate
 For prevention 3 servings of whole grain recommended
 1 serving of starch:
 ¾ c low sugar cereal, ½ c cooked oatmeal, one slice of
bread, 1/3 c pasta or rice, ½ mashed potatoes,
 ½ c beans, 1 c spaghetti squash, ½ small potato
 100 calorie snack packs, 3 c popcorn
 1 serving of fruit:
 Tennis ball size, ½ c small pieces, l c large pieces
 ½ c juice…
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 brake)…
Exercise
 Surgeon General recommendations:
 ½ hour of increased heart rate average most days for
general health and 1 hour average most days for optimal
health
 10 minutes at one time has positive adaptation to the
body
 Accumulated 10 minute bouts are equal to benefit of one
30 minute bout
 Cardiovascular, resistance exercises, and stretching
are all important
 www.inhome-personaltrainer.com
Supplements
 Multivitamin with minerals including
 Vitamin E 100-400 iu, Vitamin C 250-500 mg, zinc 15-30
mg, and folic acid 400-800 mg
 Omega 3 with 1000 mg DHA/EPA
 Vitamin D 400-1000 iu
 Calcium 600-1200 mg
 B complex (optional)
 Coenzyme Q10 30-90 mg (optional)
Always consult your medical professional with questions on
supplementation
Hydration
 Important for core temperature regulation, appetite
control, performance, and proper kidney function (toxin
excretion).
 Dehydration:
 FATIGUE!!!!
 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
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
Timing of meals
 Important for hormonal appetite regulation
 Do you eat breakfast?
 It’s been shown if you skip breakfast you end up eating more
calories through the day
 Excessive appetite = girth
 Preventative eating
 Eat every 2-4 hours!
 It may take time before your hormones respond
 Encourage a 2 week trial
 Small frequent meals are better for digestive regulation
Food Journaling
 Food journal, notebook, sticky notes, memo pad on
your phone or ipad, Excel spreadsheet…
 Phone apps (ifit)
 Database programs (also used as apps) such as:
 Sparkpeople.com, myfitnesspal.com, dailyplate.com,
calorieking.com
 Other programs such as ADA exchanges or weight
watchers
 Calorie counting not recommended
Menopause
 This is a time you are at an increased risk of
developing heart disease, depression, and
osteoporosis.
 HRT options or supplementation
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Soy Isoflavones~ 25 grams daily
Black Cohosh
Evening Primrose (contraindicated with blood thinners)
Vitamin E and Vitamin C
 Avoid spicy foods, caffeine, chocolate, and alcohol
Popular Diets
Diets
Pros
Cons
Atkins
Fast initial wt loss,
decrease appetite, good if
you like protein
Electrolyte imbalance, low
energy w/exercise, ketone
side effects
HcG
Fast wt loss
Highly restrictive,
expensive, dangerous,
must cycle injections
Weight Watchers
Healthy weight loss, some
nutrition education, low
cost
Group therapy is not for
everyone, diet fatigue
South Beach
Usually healthy wt loss,
good tasting meals
Time consuming recipes,
food bill can be expensive
Custom Diet
Tailored to fit your lifestyle,
private, nutrition education,
healthy
Can be expensive, must
put in a lot to get a lot out
Strength from Within, LLC
Heather Cherry, RD
Registered Dietitian
www.strengthfromwithin.net
[email protected]
Office:
6502 E Dickenson Pl
Denver, CO 80224
Phone:
303.514.9894