Transcript Protein - In home Personal Trainer

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
 ½ 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 weight
 Eat a well balanced diet including fruits, vegetables,
antioxidants, and phytochemicals
 Limit Saturated and trans fats
 Exercise daily
 Sleep and hydrate
 Don’t smoke
What is a “desirable”
weight?
 34% of Americans are Obese
 Body Mass Index Chart
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18.5 – 24.9 healthy weight
25 – 29.9 overweight
30 – 39.9 obese
40 + morbid
Example ~ 5’10” obese at 210#
 Where do you stack up?
Obesity Trends* Among U.S. Adults
BRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
Obesity Trends* Among U.S. Adults
BRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
Obesity Trends* Among U.S. Adults
BRFSS,
1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
≥20%
Obesity Trends* Among U.S. Adults
BRFSS,
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. Adults
BRFSS,
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. Adults
BRFSS,
2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data
<10%
10%–14%
15%–19%
20%–24%
25%–29%
≥30%
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%
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
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
Women
Men
AM
1-2
1-2
Lunch
1-2
2-3
Dinner
1-2
2-4
Carbohydrate
 For prevention 3 servings of whole grain recommended
 1 serving of starch:
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¾ c low sugar cereal, ½ c cooked oatmeal
1/3 c pasta or rice, pasta, quinoa, barley
½ mashed potatoes, corn, beans, peas
1 c spaghetti squash
½ medium potato
3 c popcorn
One slice of bread
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
 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
Protein
Proteins
• Building block of muscle tissue, DNA, and
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
2-4 oz
Dinner
2-4 oz
3-5 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
• 1 egg
Boar’s Head Deli Meats
Beef Frankfurter w/Casing
Mesquite Turkey
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
Fats
• 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
Food Journaling
 Food 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
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 break)…
Exercise
 Surgeon 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
Hydration
 Important 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 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
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