eat to live - pdrma...8/11/2016 3 29 million americans diagnosed (95% has type 2) 1 out of every 11...
TRANSCRIPT
8/11/2016
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Nutrition 101:
Karen Schroeder RD, LDN, RYT 200Registered Dietitian, Certified Yoga Instructor
Eat Chic Chicago
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Eat to Beat Disease
Identify which foods offer the most protection in preventing & reversing disease High blood pressure
High cholesterol
Be a knowledgeable consumer Food labels
ID products high in salt and sugar
Dining out
Understand weight management principles Nutrient density
Plate method
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Heart disease
Diabetes
Objectives
Disease on the Rise3
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1 in 3 Americans
have hypertension
80 million Americans diagnosed
Only 54% diagnosed have good control
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1 in 3 Americans have prehypertension
Blood Pressure Stats
#1 killer in the U.S
Cardiovascular diseases claim more lives than all forms of cancer combined
85.6 million Americans living with CVD or after-effects of stroke
Every 84 seconds someone in the US dies from heart disease (370,000 Americans each year)
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Heart Disease Stats
Heart Disease, Stroke & CVD Risks
Major risk factors
“Life’s Simple 7”
1. Smoking
2. High blood pressure
3. High blood cholesterol
4. Physical Inactivity
5. Overweight and Obesity
6. Diabetes/Blood Sugar
7. Diet & Nutrition
A healthy diet is one of the best weapons you have to fight cardiovascular disease.
The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, diabetes and overweight.
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29 million Americans diagnosed (95% has Type 2)
1 out of every 11 Americans
9.3% US population
If this trend continues, 1 in 3 Americans could have diabetes by 2050
7 Number and Percentage of U.S. Population
with Diagnosed Diabetes, 1958–2010
86 million prediabetic
Diabetes Stats
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Age-adjusted Prevalence of Obesity and Diagnosed Diabetes Among U.S. Adults Aged 18 Years or Older
Obesity (BMI ≥30 kg/m2)
Diabetes
1994
1994
2000
2000
No Data <14.0% 14.0%–17.9% 18.0%–21.9% 22.0%–25.9% 26.0%
No Data <4.5% 4.5%–5.9% 6.0%–7.4% 7.5%–8.9% >9.0%
CDC’s Division of Diabetes Translation. National Diabetes Surveillance System available at
http://www.cdc.gov/diabetes/statistics
2010
2010
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Standard American Diet (SAD)9
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Refined Foods and Sweets: Nutritionally Bankrupt
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Compared to whole grains, refined pasta and bread are missing a variety of nutrients = empty calories
78% less fiber
Processed carbs fail to slow sugar absorption causing wide swings in glucose levels
USDA estimates the typical American consumes 30 teaspoons of added sugar a day
62% less zinc 72% less magnesium
95% less Vit E 50% less folic acid
72% less chromium 78% less Vit B6
Hidden Sources of Sugar
1 sugar cube = 1 teaspoon
= 4 grams of sugar
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12 oz 20 oz 1 Liter
39 g sugar 65 g sugar 108 g sugar
9.75 cubes 16.25 cubes 27 cubes
8 oz 16 oz
24 g sugar 48 g sugar
6 cubes 12 cubes
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Hidden Sources of Sugar
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6 oz container Large bag (168 g) 1 bag (2.17 oz)
26 g sugar 24 g sugar 46 g sugar
6.5 cubes 6 cubes 11.5 cubes
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Hidden Sources of Sugar
A large chocolate shake has more sugar than a pint of ice cream!
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22 oz (large) ½ cup 1 pint
120 g sugar 21 g sugar 84 g sugar
30 cubes 5.25 cubes 21 cubes
Beware of partially and fully hydrogenated oils
Raises LDL; Lowers HDL
Increases risk of heart disease and stroke
Food law: <.5 grams per serving, it can claim to have zero grams on the label
No longer Generally Recognized as Safe (GRAS) by FDA
Trans Fat: A Wolf in Sheep’s Clothing
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Check the ingredient list!
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Common Trans Fat Sources
French fries
Doughnuts
Pastries
Pie crusts
Biscuits
Pizza dough
Cookies
Crackers
Stick margarines
Shortenings
Many restaurants and fast-food outlets use trans fats to deep-fry foods
Oils with trans fats can be used many times in commercial fryers
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The average
American consumes 3,500 mg of
sodium a day, more
than twice the 1,500 mg maximum
recommendation
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Hidden Sources of Sodium18
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How to Reduce Blood Pressure Naturally
Monitor and reduce salt
<2,300 mg per day
1,500 mg sodium/day
≥ 51 years
African American (any age)
High blood pressure, diabetes, chronic kidney disease
Quit smoking
Minimize alcohol
Men: no more than two drinks per day
Women: no more than one drink per day
Exercise regularly
Regain a normal weight
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Avoid processed, prepared and
pre-packaged foods
Americans consume up to 75% of sodium from these food sources
Soups, tomato sauce, cold cuts, frozen dinners, pizza, condiments, canned goods, preserved meats & prepared mixes
Rinse canned beans and vegetables
Buy low-sodium broths or soups
Check the food label
Many different sodium compounds are added to foods
Choose low-sodium versions of your favorites
<140 mg sodium per serving
"low salt" or "low sodium" on packaging
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Tips to Reduce Salt
Exploring Nutrient Density21
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Nutrient Density: The ratio of nutrients to calories
Calories (energy) come from macronutrients:
Carbohydrate
Protein
Fat
Exploring Nutrient Density22
BROCCOLI OR STEAK?
Exploring Nutrient DensityWhich has more protein in 100 calories?
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Remember: All calories come from carbohydrate, protein, or fat
Steak has only 6.4 grams of protein per 100 calories Most calories are from fat
Broccoli has 11 grams of protein per 100 calories (approx 2.5 cups) Most calories are from protein
Broccoli Wins! Surprised? 24
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Popeye was Right
Greens Pack a Powerful Punch with Impressive Nutrient Density!
Only 10 calories in 2 cups
Up to 7 grams of fiber
30% Iron
Antioxidants 90% Vitamin A
35% Vitamin C
Numerous Phytochemicals Leutin, Zeaxanthin , plus many more
Cholesterol free25
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Nutrients in 100-calorie portions
Broccoli Steak Romaine Kale
Protein (g) 11 6 7 7
Calcium (mg) 118 2 194 257
Iron (mg) 2.2 .8 5.7 3.2
Potassium (mg) 507 74 1,453 814
Fiber (g) 11 0 12 7.1
Folate (mcg) 200 2 800 46
Vitamin C (mg) 143 0 141 146
Vitamin A (IU) 3,609 0 51,232 48,641
Beta-carotene (mcg) 2,131 0 30,739 29,186
Vitamin E (mg) 4.7 .07 .76 3
Cholesterol/Sat Fat 0/0 22 mg/3.1 g 0/0 0/0
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Phytochemicals27
Discovered in the
last 20 years
Thousands identified
Colorful plant foods
Detoxify carcinogens
Neutralize free radicals
Protects against cancer and heart disease
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Prevent or help reverse high blood pressure, high cholesterol and diabetes to significantly increase your lifespan!
Substances found in broccoli and cabbage may induce cell death (apoptosis), inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for
metastasis)
Substances found in nuts and beansmay prevent damage to our cells’ DNA
Compounds in beets, peppers and tomatoes help fight cancerous changes in cells
Oranges and apples may protect blood vessels from damage that could lead to heart disease
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Phytochemicals
Cruciferous Vegetables
Cabbage, Cauliflower, Bok Choy, Broccoli, Brussels Sprouts, Kale, Collards, Watercress, Arugula
Rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin), vitamins C, E, and K, folate, minerals & fiber
Potential anti-cancer effects
Biologically active compounds indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach.
More research being conducted for human trials
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Healing Power from the Earth
Known anti-cancer substances in natural plant foods
Thousands identified; many unknown
Science does not support supplementation
Important to eat wholesome foods
Allyl Sulfides Isoflavones Phytosterols
Anthocyanins Isothiocyanates Terpenes
Beta carotene Quercetin Lignans
Flavonoids Liminoids Pectin
Zeaxanthin Polyphenols Sterols
Lutein Resveratrol Lycopene
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Reduce cholesterol
Improve triglycerides
Reduce inflammation
Improved stabilization of
blood sugar
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Reduce risk of diabetes
Wholesome Whole Grains
Significant results in research
Type 2 diabetes risk reduced by 21-30%
Heart disease risk reduced by 25-28%
Stroke risk reduced by 30-36%
Wholesome Varieties
Brown, Black or Wild Rice
Whole Wheat
Whole Oats
Buckwheat
Quinoa
Millet
Farro
Bulgur
Whole Grain Benefits
Rolled or Steel-Cut Oats½ Cup Serving
Cholesterol Free
Sodium Free
Vitamins Thiamin
Riboflavin
Niacin
Folate
Minerals Magnesium
Selenium
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Fiber: 4 grams
Protein: 5 grams
10% of Iron
Weight Management Principles33
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1 pound = 3500 calories
Calories in > calories out = weight gain
Calories in < calories out = weight loss
Weight Management
Reduce calories by 500 per day = 1 pound lost a week
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Calorie counting common on most diet programs
Food is more than just calories IN
Macronutrients
Micronutrients
Phytonutrients
Food quality plays a significant role
in weight management and general health
Energy
Chronic disease prevention
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Weight Management
Plate MethodEat a nutrient-
dense diet sufficient in
micronutrients & fiber to suppress
food cravings. Begin to
naturally crave fewer calories
and put an end to overeating.
Complex carbs: whole grains, brown rice, quinoa, sweet
potato, beans, lentils
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¼ lean protein¼ complex
carbohydrate
½ non-starchy vegetables
and/or dark leafy green salad
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Emphasize whole grains for fiber
100% whole grain toast + all-natural peanut butter + banana slices
Rolled or steel-cut oatmeal
Avoid instant oatmeal
Add cinnamon, frozen berries, walnuts, dried cranberries, ground flax seed
100% whole grain cereal or granola
>3 grams fiber/serving
Choose calcium and protein-rich foods
Cottage cheese + fresh/frozen peaches or pineapple
Parfait: Greek yogurt + fresh or frozen berries + all-natural granola
Egg white scramble + diced veggies + sprinkle low-fat cheese
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Healthy Breakfast
Grab-and-go options All-natural granola bar or
¼ cup almonds + piece of fruit
Homemade trail mix: high-fiber cereal or granola + dried fruit + nuts + 1 Tbsp dark chocolate chips
Hardboiled egg + piece of fruit
Smoothies: Frozen fruit + low-fat Greek yogurt + milk
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A little extra meal planning and preparation goes a long way!
Healthy Breakfast
If fast food is your only option, outsmart the drive-thru!
Watch your portions No SUPERSIZING
Skip the sodas Water or unsweetened tea
Skip the fries Side salad with low-fat
vinaigrette dressing
Skip the bun Grilled chicken wrap
Develop a habit of checking nutrition info before ordering Most chain restaurants
offer detailed nutrition info on their website
Check sodium & keep in mind <1500 mg/day is recommended
Healthy in a Hurry39
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Stir-fry Variety of colorful vegetables
Red, yellow, and orange bell peppers, broccoli, carrots, onion, pea pods
Brown rice or quinoa
Limit oil and water sauté
Crockpot meals Load up the vegetables
Soups with beans
Choose low-sodium broths
Great for leftovers
Follow the plate method
Have an open mind and try new recipes
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Healthy Dinner
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Keep Healthy Snacking Simple
Variety of fruit Apples, oranges, bananas, grapes
plums, pears, peaches, berries, melon
Veggies and hummus Baby carrots, peppers, sugar snap peas
Cucumber, broccoli, cauliflower
Greek yogurt
Small handful of unsalted nuts Almonds, walnuts, cashews, pistachios, pecans
1-2 Tbsp Peanut butter or other nut butter Paired with celery, apple or banana
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Greek Yogurt
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1 cup of plain, low-fat Greek Yogurt provides:• 140 calories • 23 grams protein• 30% Calcium• Only 9 grams of sugar• Probiotics for digestive health
Great substitute for sour cream!
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Power Snack
1. Mix 1 cup of Greek Yogurt with frozen fruit.
2. Thaw in fridge overnight.
3. Right before eating it, add a small handful of almonds or a sprinkle of all-natural granola for a parfait crunch!
All-natural Greek Yogurt with Fruit
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Get the added bonus of fiber and antioxidants by adding your own fruit
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Smoothies
Increase quantity of fruits and vegetables Dark leafy greens, carrots, celery, broccoli
Variety of fresh or frozen fruit
Add-ins Raw Cacao for a chocolate treat
Chia seed or flaxseed for omega 3s
Quality Blenders Vitamix: High-performance
Nutribullet: Affordable
Efficient nutrient and phytochemical absorption Making the perfect smoothie is an art form, not a science.
Experiment and have fun! 44
Final Thoughts45
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Secret to Extreme Longevity
Nutrient dense foods Phytochemicals
Antioxidants
Fiber
Vitamins and Minerals
Eat from the Earth Raw Dark Leafy greens
Fruits and Vegetables
Nuts, Beans, Legumes
Appropriate amounts of low-fat dairy & lean protein (fish, poultry)
You cannot buy your health in a bottle – you must earn it!
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Talk with your Doctor Today’s presentation is
consistent with general nutrition recommendations for the public and may not be appropriate for individual conditions or circumstances.
If you are taking medications, it is especially important to speak with your doctor prior to making any changes to your diet.
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THANK YOU!Karen Schroeder RD, LDN, RYT 200
[email protected] Chic Chicago
www.eatchicchicago.com