NEWtrition

1. NEWtrition • Webinar, Week 1 Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist

2. Objectives • Healthy Eating 101 • The Pleasure Trap • Dieting • Your Measurements

3. Harvard Healthy Eating Plate

4. 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.

5. Eat Wiser, Not Less Small barbeque plate 2 oz hot dog 180 calories 2 oz sausage 200 calories 1 hotdog bun 120 calories 1.5 Tbsp ketchup 30 calories Large barbeque plate 3 oz shrimp, red bell peppers, onions150 calories 2 portabella mushrooms, tomatoes 30 calories 6 asparagus spears 20 calories baked potato 120 calories corn on the cob 90 calories 1/2 c zucchini 20 calories 2 lb watermelon 100 calories total for both: 530 calories

6. 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

7. 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

8. 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.

9. Dr. Weil’s Anti-Inflammatory Pyramid

10. 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.

11. Liz’s Rules • Avoid 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

12. 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

13. 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

14. 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.

15. 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

16. 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

17. 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)

18. Benefits of Cocoa • 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

19. 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

20. Dark Chocolate • cocoa 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.

21. 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

22. 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

23. 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

24. 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

25. Summary • Eat Real Food! • The risks of the Standard American Diet (SAD) • Good vs Bad Diets • Your Measurements

26. Questions??nutrition@lifestart.net