What Every Woman Should Know About Nutrition & Health

Heather Cherry, RDStrength from Within, LLC

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

1999

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1999, 2009

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2009

1990

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 moreMore 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 RadicalFree 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

AntioxidantsHave 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

AntioxidantsAntioxidant 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 DietDiet 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 FatsMonounsaturated 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 FatsLink 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 dailyAnimal fats, butter, coconut, palm kernel oilProcessed 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

• 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.

Proteins

Women Men

AM 1-2 oz 1-3 oz

Lunch 2-3 oz 3-4 oz

Dinner 2-4 oz 3-6 oz

• 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

Proteins

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

Carbohydrates

Women Men

AM 1-2 1-2

Lunch 1-2 2-3

Dinner 1-2 2-3

CarbohydrateFor 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 potato100 calorie snack packs, 3 c popcorn

1 serving of fruit:Tennis ball size, ½ c small pieces, l c large pieces ½ c juice…

ExerciseBenefits 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)…

ExerciseSurgeon 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

Always consult your medical professional with questions on supplementation

SupplementsMultivitamin 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)

HydrationImportant 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 system2% 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 HydrationExperiment with different types of bottled water or

serving containers

Place reminders around the officeSet phone or computer remindersPlace 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 exerciseEvery glass of caffeinated or alcoholic beverage

Timing of mealsImportant 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 = girthPreventative eating

Eat every 2-4 hours! It may take time before your hormones respondEncourage a 2 week trial

Small frequent meals are better for digestive regulation

Food JournalingFood 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

MenopauseThis is a time you are at an increased risk of

developing heart disease, depression, and osteoporosis.

HRT options or supplementationSoy Isoflavones~ 25 grams dailyBlack CohoshEvening Primrose (contraindicated with blood

thinners)Vitamin E and Vitamin C

Avoid spicy foods, caffeine, chocolate, and alcohol

Popular DietsDiets 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

heather@strengthfromwithin.net

Office:

6502 E Dickenson Pl

Denver, CO 80224

Phone:

303.514.9894