Hiroshi Witt NUTRITION WHY NUTRITION MATTERS  Diet and exercise work hand in hand  When you expend more energy than you consume, you.

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Hiroshi Witt
NUTRITION
WHY NUTRITION MATTERS
 Diet and exercise work hand in hand
 When you expend more energy than you
consume, you burn body fat
 Healthy diet regulates blood sugar
IN AND OUT
 Your weight will stay the same when the calories
you eat and drink equal the calories you burn.
 You will lose weight when the calories you eat
and drink are less than the calories you burn.
 You will gain weight when the calories you eat
and drink are greater than the calories you burn
www.mypyramid.gov
Causes of death
Which kills the most Americans?
A. Accidents
B. Cancer
C. Homicide
D. Heart Disease
E. Diabetes
F. Flu
Centers for Disease Control
Causes of death
Which kills the most Americans?
A. Accidents
B. Cancer
C. Homicide
D. Heart Disease
E. Diabetes
F. Flu
Top 15 Causes of Death
2007 US Population
700000
600000
500000
400000
300000
200000
100000
0
FOOD RELATED DISEASES
Too much fatty, salty, sugary foods
 Heart disease
 Type 2 diabetes
 High blood pressure
 Cancer
 Liver disease
 Osteoporosis
11 Laws of Fitness, Tony Horton
DIABETES
2011 Diabetes Fact Sheet
 25.8 million Americans (8% of population)
Complications from Diabetes
 Heart Disease
 Stroke
 High Blood Pressure
 Blindness
 Kidney Disease
 Amputations
 Nervous System Disease
American Diabetes Association
HAVE YOU EVER …
 Eat a pint of Ben and Jerry’s Chubby Hubby in
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one sitting
Sat down and ate a whole bag of Cool Ranch
Doritos
Reach for 1 donut, and end up eating 3
Finish your kid’s plate after eating a full
dinner
Keep eating at a party because you’re bored
WHAT DO YOU EAT AT WORK?
 Whatever-is-on-the-way diet (McDonalds,
Duncan Donuts)
 “I’m too lazy to figure it out so I’ll eat
whatever is sitting around at the comm
center” diet
 Vending machine diet
DO THEY TAKE CARE OF YOU?
 Are you allowed to have food and drinks in
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the comm center?
If not, do they allow you frequent breaks?
Is there a fridge accessible to you close by?
Do they let you to workout during the shift?
Annual physicals?
SPEAKING OF PHYSICALS …
 Full blood panel
 Vision test
 Hearing test
 Health and fitness education
 Stop smoking programs
 Weight management programs
EATING TIPS AT WORK
 Steer clear of sugar and caffeine
 Eat foods that are low in Glycemic Index (GI)
 Foods with protein will keep you full longer
 Drink plenty of water
 Eat a small healthy snack every 2 to 3 hours
(fruits and cut-up veggies, low-fat string
cheese, unsalted nuts)
GLYCEMIC INDEX
How different foods affect the blood sugar levels
 Low (55 or less) – fruits and vegetables, legumes,
meat, nuts, eggs, milk, whole grains
 Medium (56 to 69) – whole wheat products,
sweet potato
 High (over 70) - White bread, white rice, corn
flakes, baked potato
www.glycemicindex.com
GLYCEMIC INDEX
 Diets low in GI have been shown to lower the
risks of type 2 diabetes and coronary heart
disease
MAKING THE RIGHT CHOICE
Which is the healthiest choice?
A. 6-inch Italian Bread
B. Flat Bread
C. Wrap
MAKING THE RIGHT CHOICE
Italian Bread
Flat Bread
Wrap
Cal
200
230
310
Fat
2g
4.5 g
8g
Sodium
390 mg
450 mg
610 mg
Carbs
38 g
38 g
51 g
CHOICES CHOICES …
SOBE Green Tea
Healthy drink?
CHOICES CHOICES …
240 calories
61 g sugar
140 calories
39 g sugar
FOOD LABELS
Different types of FATS
 Monounsaturated
 Polyunsaturated
 Saturated fats
 Trans fats
Which ones are bad?
FOOD LABELS
AVOID TRANS FATS!
Also known as Partially Hydrogenated Oil
 Heart damaging fat that increases LDL
cholesterol even more than saturated fat.
American Council on Exercise
 Recent study links it to higher risk for
depression.
TIME
FOOD LABELS
NUTRITION FACTS LABEL
Avoid foods with the following at the top of the
ingredient list:
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Sugar
High Fructose Corn Syrup
Bleached Flour
Partially Hydrogenated oils
American Council on Exercise
HIGH FRUCTOSE CORN SYRUP
 Most common added sweetener in US
 Adds flavor, but also increases sugar
consumption
 American Heart Association recommends 6
teaspoons of added sugar a day for women, 9
tea spoons a day for men.
 Avoid soda, sugary cereals, processed and
packaged foods.
www.mayoclinic.com
FOODS THAT CONTAIN HFCS
 Yogurt
 Soda
 Salad dressings
 Fruit Juices
 Ketchup
 Bread
 BBQ Sauce
 Pancake Syrups
 Cereal
 Canned Fruits
 Ice Cream
 Popsicles
 Spaghetti Sauce
 Cookies
HIGH FRUCTOSE CORN SYRUP
If HFCS is one of the first
ingredients listed on a food label,
don’t eat it.
www.diabeteshealth.com
HEALTHY DIET
 Emphasizes fruits, vegetables, whole grains,
and fat-free or low-fat milk and milk products
 Includes lean meats, poultry, fish, beans,
eggs, and nuts
 Is low in saturated fats, trans fats, cholesterol,
salt (sodium), and added sugars
www.nutrition.gov
Eating tips
 Avoid fats, salts and sugars
 Anything white – bread, potato, rice
 No soda – diet or otherwise
 Drink water
 Try to add more raw natural foods into your
diet (fruits and vegetables)
Eating tips
 Read the ingredient list. If it takes you longer
than 10 seconds to read it, or you can’t
pronounce the words, move on.
 Try new stuff – variety
 Take cooking classes
 Shop at stores like Whole Foods, Garden
Fresh Market, Wal-Mart !
TOSS THE JUNK!
 Foods high in saturated and trans fats,
sodium, and sugar
 Cookies
 Pastries
 Candy
 Potato chips
 Soda
Treat your body like a temple, not a tent
EATING OUT
 Do you really need that bacon on top of the
double cheese burger?
 Try something new, something you wouldn’t
cook for your self
 Steer clear of dishes made with cream, or
anything with the name “Alfredo”
 Bread with spaghetti?
EATING OUT
 Ask them to substitute healthier choices
 Just because it comes on one plate doesn’t
mean you have to eat the whole thing
 Ask for a doggie bag before your meal comes,
and take half of it home – portion control!
The 80 - 20 rule
 Eat good 80 percent of the time
 Allow yourself to indulge once in a while
 Eventually work up to 90 – 10
 Watch your portion size – the bigger the
plate, the more you eat
 Have a PLAN!
GET OFF OF THE SCALE!
 Focus on how you feel, physically and
emotionally
 Weight loss may be slow with workouts,
because muscle weighs more than fat
 Get your mind right first
 “Emotional eaters” - try physical activity
instead of walking into the kitchen
Benefits of Physical Activity
 Improves self-esteem and feelings of well
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
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being.
Helps build and maintain bones, muscles, and
joints.
Enhances flexibility and posture.
Lowers risk of heart disease, colon cancer, and
type 2 diabetes.
Helps control blood pressure.
Reduces feelings of depression and anxiety.
YOUR ROAD TO SUCCESS
 Write down your nutrition and fitness goals
 “No more soft drinks”
 “Cut down on caffeine intake”
 “Go to the gym twice a week”
 Have peer and family support
 Do it together and make each other accountable
 Join on-line forums
YOUR ROAD TO SUCCESS
 Variety is the spice of fitness
 Try different things like kick boxing, yoga, water
aerobics, spin class
 Enter a race – 5k walk, fun run, adventure races,
scavenger hunts, charity events
 Go dancing!
 Stretching – even at work!
 Whatever it is, put your workout shoes on
THEN figure out if you feel like doing it.
YOUR ROAD TO SUCCESS
 Choose “Nutrient Dense” foods
 Avoid empty calories
 Avoid added sugar – HFCS, corn syrup,
dextrose, glucose, fructose, maltose, honey,
and molasses.
 “Fat-free” foods may have as much added
sugar as their higher fat counterparts, and
they're often high in calories.
www.mypyramid.gov
RECOMMENDED SITES
 www.nutrition.gov
 www.glycemicindex.com
 www.teambeachbody.com
 http://www.ted.com/talks/lang/eng/jamie_oli
ver.html

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