Nutrition Module 5

1. NutritionModule 5 www.getrealwellnesssolutions.com

2. Diabetes Statistics • 20 million Americans have been diagnosed with diabetes • An estimated 6 million Americans go undiagnosed Every 5 seconds someone develops: • Diabetes Insulin Resistance • Even a 5-10% weight loss can help!

3. Be Choosy • Food = Fuel Want Results? • Plan, plan, plan • Make your calories count! • Don’t overly restrict yourself • Have what you need on hand • Avoid poor convenience choices

4. Plan Out Your Meals… • Create a weekly meal planner • Cook in bulk (store & freeze) • Reduces convenience splurges • Makes it easier for you to follow • Food/Activity Journaling • Sparkpeople.com • MyPyramid.gov • Calorieking.com

5. #1 The Budgeting Method • AKA:Diabetic Exchange Plan • Works by grouping foods into six categories: • Bread/starch Meat/protein • Vegetable Fruit • Dairy Fat • Foods in each category have a similar nutrient makeup • Foods can be exchanged for another in that category • Serving sizes may vary from item to item

6. Caloric Needs < 30 min of activity >30 min of activity • Females 19-30 2000 2000-2400 • Males 19-30 2400 2600-3000 • Females 31-50 1800 2000-2200 • Males 31-50 2200 2400-3000 • Females 51+ 1600 1800-2200 • Males 51+ 2000 2200-2800

7. Budgeting Basics • Choose a calorie level • Print a diabetic exchange list • Use it to determine serving sizes for exchanges • Determine # of servings needed from each group • Budget meals to meet guidelines • Only spend what you have budgeted

8. Common Portions Chart

9. Don’t Deprive Yourself • Follow your budgeted allowance • Choose the foods to spend your calories on! • Understand & Control portion sizes • Stay within calorie range • Balance your food groups first • Spend any remaining calories on splurges

10. #2 The Plate Method http://www.tops.org/images/plate.gif

11. Vegetables • 1 cup = ~25 calories • Nutrient (good stuff) Dense • High in water content • Full of fiber • Boost metabolism • Shoot for 3-5 servings per day

12. Nutrient Density Goal: Choose (nutrient dense) foods • Low Calorie & High Nutrition Value • Fruits & Vegetables (5-9 servings a day) • Whole grains • Lean meats & beans • Low fat milk • Heart-Healthy Fats

13. Fat Facts • Calorie dense (High calorie & low nutrition) • Unhealthy Fats (low in nutrition) • Saturated Fats: Fats that are solid at room temperature • Trans Fat: Partially Hydrogenated oils = BAD • Try Smart Balance or Promise • Heart healthy fats: (nutritionally valuable) • Fatty Fish • Nuts & Seeds—just a handful • Avocados & Olives

14. Beware of Beverages • Calories from beverages add up! • Do not fill you up like foods. • Water is calorie free & body wise. • Beware of diet drinks • Body senses the sweetness, but doesn’t get the calories can cause cravings

15. # 3 Carb Sensitive (CS) • Real chemical/hormonal changes upon eating carbs • Often called “sugar addicts” • A bite of a simple carb sets off a series of real reactions • Carb consumption hunger & sense of fullness • Produces a compulsion to eat • Activates pleasure centers in the brain

16. CS Problems • Pleasure is followed by urge to snack • The brain tries to recreate the pleasurable feeling • CS people accumulate an excess of insulin • This signals the body to conserve energy • Each carb-rich meal, creates more hunger • Body stores the excess insulin as fat

17. CS Solutions • Consider your P2B ratio: (7 grams protein to balance 15 grams of carbs) • Eat breakfast: including a balanced protein serving • 3 regularly timed meals: with balanced protein serving • 2 protein snacks or protein/complex snack • Eat balanced food every 3-4 hours • Plan to have available food sources on hand

18. Five Finger Rule • Eat something every 3-4 hours • Use five fingers to remind you • Three meals & two snacks (balanced) • Or 5 similarly proportioned small meals • Depends on your personal style • Snacks can also be juice or milk

19. CS “Go-To” Snacks and Add-Ins: • Nuts (any) Eggs—hard boiled • Cheese sticks Cottage cheese • V-8 juice Milk • Tuna Chicken chunks • Summer sausage Non-starchy vegetables • Yogurt Peanut butter, raisins, &celery • Beef jerky Meat sticks • Protein shakes or bars Peanut butter & apple slices • Ham/cream cheese rollups Cheese & WW crackers • Meat & cheese on WW crackers Peanut butter & WW crackers • Meat rollups using low-carb wraps • Flax meal (ground flaxseed) as an add-in

20. # 4 Calorie Shifting • Based on the body’s adaptation principle • Keeps your metabolism guessing • Helps it run more efficiently • Use when you hit a plateau or weight loss has stagnated • Gives a good diet an edge • Doesn’t work well with a poor diet • Provides a formula you can apply to any plan

21. Calorie Shifting Theory • By consuming X # of calories consistently • Your body will expect to receive that # daily • Your body adapts to it • It then works less efficiently • By altering calorie intake, you keep the body guessing • Pushes the metabolism to work harder

22. Calorie Reductions Never choose a reduced calorie option for: • > than 72 hours • Triggers fat storage in attempt to fight off starvation • Shift 200-300 calories more for 3-4 days • You can then return to the reduced calorie shift • Keeps metabolism revved up

23. Calorie Shifting Example • Establish a baseline • Ramp up 300 calories. Twice a week for the first week, add 300 cal. to your diet. On Mon. & Thur., eat 2,300 cal. • Cut down 500 calories. Twice a week for the second week, subtract 500 cal. On Tues. & Fri., eat 1,500 cal. • Ramp up 400 calories. Twice a week for the third week, add 400 cal. to your diet. On Wed. & Sat., eat 2,400 cal. • Cut down 500 calories. Twice a week for the fourth week, subtract 500 cal. On Thur. & Sun., eat 1,500 cal.

24. Problem Foods & Additives • Foods & additives are metabolized by the body in different ways. • Can cause people to not sense true fullness • Can lead to overindulgence • Can aggravate certain health conditions • Do not promote health in general • Avoid or greatly limit these foods

25. Troublemakers • Partially hydrogenated oil Hydrogenated oil • High fructose corn syrup Trans fat • Sugars (often ending in …ose) Saturated fat • Salt/Sodium Artificial Sweeteners • Margarine White Flour • “Bleached” foods “Enriched” foods • Caffeine Artificial colors and dyes • Carbonation Phosphoric acid • Preservatives/MSG

26. Total Wellness Enhancers • Whole & natural foods promote better health • The body utilizes natural food sources • The body readily recognizes these foods • Uses them for body functioning. • Nutrition labels list highest % ingredients first • To see the items main value: • Look at first five ingredients of nutritional label

27. Health Promoters • Whole wheat Nuts, non-roasted • Garlic Dairy, low-fat • Yogurt Dark Chocolate • Butter Cottage cheese • Pomegranate juice Fish Baked/Boiled • Tomato sauce Salmon • Brown rice Lemon • Berries Fruit—better fresh • Oatmeal-not cut Prunes • Lean cuts of meat Egg whites • Cheyenne Pepper Cinnamon • Green Tea Water, non-carbonated • Red Wine Vinegar • Tomato juice Vegetable juice • Natural Honey Vegetables raw/steamed—better fresh • Beans & Lentils Olive oil-better uncooked

28. Stress • Pressures can lead to stress eating • Know your triggers • Have a solid plan to counteract triggers • Recognize stress eating (subconscious reaction) • Activate your thinking brain • Choose not to self-soothe with food • Focus on what you want to achieve

29. In Conclusion • Keep focused on the foods that you want to add • Choose foods based on how they fit into your plan • Eat slowly & chew your food • Cancel your membership in the “Clean Plate Club” • Stop eating when 80% full, so brain gets the fullness message • Decline seconds, box up large portions to eat another time • Deviation is temporary, don’t start over, keep on going!

30. Questions??