Why Care?Two reasons!1) These are the things that nutrition can CAUSE, PREVENT, and CURE!• Cancer• Hypertension• Diabetes• Heart Disease• Obesity• Osteoporosis• Depression• Migraines
Why Care? Hispanic people 20 years or older who are overweight or obese(BMI of 25 or more):• Men: 83%• Women: 70% Non-Hispanic White 20 years or older who are overweight or obese:• Men: 73%• Women: 60%(National Health and Nutrition Examination Survey (NHANES) , 2007-2010)National Health and Nutrition Examination Survey(NHANES)
Why Care?Percentage of children and teens ages 2-19 who were told by adoctor that they were overweight, 2005-2008Mexican American: 43.6Non-Hispanic White: 38.5Mexican American/ Non-Hispanic White Ratio: 1.1Source: 2011 National Healthcare Disparities Report. Table 6_4_4.1
Why Care?More than 80 percent of people with type 2 diabetes areoverweight.According to an article from the National Business Groupon Health, the average total cost of a severe heart attack--including direct and indirect costs--is about $1 million.Direct costs include charges for hospitals, doctors andprescription drugs, while the indirect costs include lostproductivity and time away from work. The average costof a less severe heart attack is about $760,000. Amortizedover 20 years, thats $50,000 per year for a severe heartattack and $38,000 per year for a less severe heart attack.
FATS Myth: All fats are equal—andequally bad for you. Fact: Saturated fats and transfats are bad for you becausethey raise your cholesteroland increase your risk forheart disease. Butmonounsaturated fats andpolyunsaturated fats aregood for you, loweringcholesterol and reducing yourrisk of heart disease. Myth: Lowering the amountof fat you eat is what mattersthe most. Fact: The mix of fats that youeat, rather than the totalamount in your diet, is whatmatters most when it comesto your cholesterol andhealth. The key is to eat moregood fats and less bad fats. Myth: Fat-free meanshealthy. Fact: A “fat-free” labeldoesn’t mean you can eat allyou want withoutconsequences to yourwaistline. Many fat-free foodsare high in sugar, refinedcarbohydrates, and calories. Myth: Eating a low-fat diet isthe key to weight loss. Fact: The obesity rates forAmericans have doubled inthe last 20 years, coincidingwith the low-fat revolution.Cutting calories is the key toweight loss, and since fats arefilling, they can help curbovereating. Myth: All body fat is thesame. Fact: Where you carry yourfat matters. The health risksare greater if you tend tocarry your weight aroundyour abdomen, as opposed toyour hips and thighs. A lot ofbelly fat is stored deep belowthe skin surrounding theabdominal organs andliver, and is closely linked toinsulin resistance anddiabetes.
SugarFood is an addiction, more so, sugar and salt areaddictions.• Sugar is compared to cocaine and alcohol by manyinstitutions and researchers as harmful to yourhealth and addictive. You can even get sugarhangovers!
SugarEffects on the metabolism Eating too much sugar causes blood sugar to rise rapidly.• This sends a message to your organs that there is plenty of energy available asfuel for your body to use.• Your body thinks it should stop burning fat as fuel and should store it instead. Italso thinks that because so much fuel is readily available, it slows down a littlebit, resulting in…..• fewer calories burned each dayWe are made to SURVIVE and THRIVE, we are made EFFICIENTLY when given theproper fuel! When our bodies are thrown into a roller coaster of malnutrition theywere not designed for, the body will fail.
NutritionWhere do I start?• Stop Dieting! Just learn to eat healthy. Diets are not away of life, they are a temporary fix.• Eat as many whole, non-processed foods as you can.• Eat lightly, eat frequently.• “Cheat days” de-program your brain to eat healthy,make your life consistently healthy choices.• Split your usual servings in half, save it for later, andsave money.• Be Selfish.
NutritionPack your food!!Items that are great to buy in bulk and make for the week:-Sandwich stuff (PB&J)-Wrap stuff (Hummus, cucumbers, spinach…)-Quinoa-Brown Rice-Health Bars (REAL ingredients!!)-Fruit-Steel cut oats-Nuts (be sure to put in portions)-Non-fat Greek yogurt (may also be used as sour cream substitute)
NutritionGuess the Calories!-1 Large Costco Muffin-1 Banana670 + 80 = 750 Calories
Nutrition1 Serving Steel Cut Oats1 Serving Almond Milk1 Serving Blueberries170 + 40 + 30 = 2403 G of Fat9 G of Protein
NutritionSalad with Blue Cheese Dressing,Bacon Bits, and Croutons(1 Packet of dressing)320 + 60 + 60 (Bacon) + 100 =540Add Grilled chicken = 660
NutritionDedicate two weeks to finding out what you are eating,by using services like Chipotle’s online nutrition site,reading labels, and measuring /packing your lunches.Doing this just once at places you usually eat WILL staywith you.EDUCATE YOURSELF!!!
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Thank you for your attention!Questions and Comments