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Healthy Food makes LIFE         better!!!     Heather Cherry, RD  Strength from Within, LLC
Obesity Epidemic!!• 34% of adults in the US are clinically obese!• Body Mass Index Chart   – 5’10 male at 210 pounds• Incr...
Obesity Trends* Among U.S. Adults             BRFSS, 1985           (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No...
Obesity Trends* Among U.S. Adults             BRFSS, 1990           (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No...
Obesity Trends* Among U.S. Adults             BRFSS, 1995           (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No...
Obesity Trends* Among U.S. Adults             BRFSS, 1997            (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)N...
Obesity Trends* Among U.S. Adults             BRFSS, 2001            (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)N...
Obesity Trends* Among U.S. Adults             BRFSS, 2004            (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)N...
Obesity Trends* Among U.S. Adults            BRFSS, 2006           (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No ...
Obesity Trends* Among U.S. Adults              BRFSS, 1990, 1998, 2006           (*BMI ≥30, or about 30 lbs. overweight fo...
Diabetes• Type II Diabetes is the inability to produce  or use insulin.• Insulin is a hormone that is needed to  move suga...
Diabetes• American Diabetes  Association states 20.8  million children and adults  are diabetic (7%  population)• Among pe...
Heart Disease• What is it
Heart Disease• According to the American heart  association nearly 2400 American’s die of  CVD each day.• One death every ...
High Blood Pressure• According to recent estimates, about one in  three U.S. adults has high blood pressure, but  because ...
• American Heart Association  recommended blood pressure levels• Blood Pressure Category Systolic  (mm Hg) Diastolic  (mm ...
What do we do about all of    this anyway???
Macronutrients:• Carbohydrate: 4 calories per gram• Protein: 4 calories per gram• Fat: 9 calories per gram• Water: 0• Alco...
Carbohydrates
Glycemic Index• The rate in which carbohydrate foods are  converted into sugar.• Example:  – Brown Rice ~ 59  – Instant Wh...
Food Label for Carbohydrates• How much fiber is in the product?  – Whole grain?• Added sugar vs. natural fruit sugars or  ...
Protein & Fats
Protein Sources• Lean Proteins:  – Chicken, turkey, most deli meat, cottage    cheese, low-fat mozzarella/feta, round and ...
Protein Food Labels• Total fat calories / total calories:  – % fat of product  – Should be very low     • Example: poultry...
Cholesterol• Saturated fats and Trans fats increase bad  cholesterol (LDL), triglycerides, and possible  increase risk for...
Fats:• Saturated Fats:  – High fat animal proteins, butter, palm oils,    coconut oil• Trans Fats:  – Processed fats  – Fo...
Fat Labels• Look where the fat is coming from  – Total fat     • Saturated fat     • Trans fat     • Monounsaturated/Polyu...
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Complete Nutrition For Police Officers

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I presentation on the importance of staying nutritionally fit for duty. Simple strategies for members of the Police to use in order to maintain or improve health, and decrease the risk for disease.

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Complete Nutrition For Police Officers

  1. 1. Healthy Food makes LIFE better!!! Heather Cherry, RD Strength from Within, LLC
  2. 2. Obesity Epidemic!!• 34% of adults in the US are clinically obese!• Body Mass Index Chart – 5’10 male at 210 pounds• Increases risk factors for: – Diabetes – Heart Disease – High Blood Pressure – Certain types of cancer – Osteoarthritis – Sleep Apnea
  3. 3. Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No Data <10% 10%–14%
  4. 4. Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)No Data <10% 10%–14%
  5. 5. 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%
  6. 6. 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%
  7. 7. 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%
  8. 8. 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%
  9. 9. 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%
  10. 10. Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2006 (*BMI ≥30, or about 30 lbs. overweight for 5’4” person) 1990 1998 2006No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
  11. 11. Diabetes• Type II Diabetes is the inability to produce or use insulin.• Insulin is a hormone that is needed to move sugar from the blood stream into the tissue to be processed further.
  12. 12. Diabetes• American Diabetes Association states 20.8 million children and adults are diabetic (7% population)• Among people newly diagnosed with Diabetes, 85% are overweight or obeseAli H. Mokdad, et. al, “Actual Causes of Death in the United States, 2000,” JAMA. 2004;291:1238-1245.
  13. 13. Heart Disease• What is it
  14. 14. Heart Disease• According to the American heart association nearly 2400 American’s die of CVD each day.• One death every 37 seconds.• In 2004, 148,000 Americans under the age of 65 were killed by CVD. http://circ.ahajournals.org/cgi/report/circulationaha.107.187998
  15. 15. High Blood Pressure• According to recent estimates, about one in three U.S. adults has high blood pressure, but because there are no symptoms, nearly one- third of these people dont know they have it. In fact, many people have high blood pressure for years without knowing it. Uncontrolled high blood pressure can lead to stroke, heart attack, heart failure or kidney failure. This is why high blood pressure is often called the "silent killer."
  16. 16. • American Heart Association recommended blood pressure levels• Blood Pressure Category Systolic (mm Hg) Diastolic (mm Hg) Normalless than 120andless than 80Prehypertension120–139or80– 89 HighStage 1140–159or90–99Stage 2160 or higheror100 or higher
  17. 17. What do we do about all of this anyway???
  18. 18. Macronutrients:• Carbohydrate: 4 calories per gram• Protein: 4 calories per gram• Fat: 9 calories per gram• Water: 0• Alcohol: 7 calories per gram
  19. 19. Carbohydrates
  20. 20. Glycemic Index• The rate in which carbohydrate foods are converted into sugar.• Example: – Brown Rice ~ 59 – Instant White Rice ~ 91• Fiber & Protein will slow down the break down of carbohydrates.
  21. 21. Food Label for Carbohydrates• How much fiber is in the product? – Whole grain?• Added sugar vs. natural fruit sugars or milk sugar.• Total portion of carbohydrate.
  22. 22. Protein & Fats
  23. 23. Protein Sources• Lean Proteins: – Chicken, turkey, most deli meat, cottage cheese, low-fat mozzarella/feta, round and loin red meats (sirloin, tenderloin), egg whites.• Fatty Proteins: – Cheese, hamburger, whole eggs, sausage, bacon, prime rib, wings, brats. – Tofu, peanut butter
  24. 24. Protein Food Labels• Total fat calories / total calories: – % fat of product – Should be very low • Example: poultry, pork• Consider plant protein options: – Beans, soy powder, tofu, nuts – Cancer Association recommends no more then 18 oz of red meat a week (pork included)
  25. 25. Cholesterol• Saturated fats and Trans fats increase bad cholesterol (LDL), triglycerides, and possible increase risk for cancer.• Monounsaturated fats decrease bad cholesterol.• Exercise is the best for increasing good cholesterol (HDL). Also lowers triglycerides.
  26. 26. Fats:• Saturated Fats: – High fat animal proteins, butter, palm oils, coconut oil• Trans Fats: – Processed fats – Found in store bought cookies/crackers, margarines, fast foods• Monounsaturated Fats: – Olive/canola/peanut oil, avocado, nuts
  27. 27. Fat Labels• Look where the fat is coming from – Total fat • Saturated fat • Trans fat • Monounsaturated/Polyunsaturated• Look at ingredient list – Hydrogenated fats – Palm oil/Palm kernel oil

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