HEALTHFUL LIVING IN TODAY`S SOCIETY –

7/16/2012
HEALTHFUL
LIVING
IN
TODAY'S SOCIETY –
KEEPING IT SIMPLE WITH A
BALANCED APPROACH TO
NUTRITION AND EXERCISE
MARNI SUMBAL, MS, RD, LD/N
TRIMARNI COACHING AND NUTRITION, LLC
TRIMARNICOACH.COM
EAT LIKE AN ATHLETE
Ironman Triathlon:
2.4 mile swim
112 mile bike
26.2 mile run
-----------------140.6 miles
• Fast metabolism
• Calories = energy
• “Burn it off in training”
→Nutrient value
vs.
Calories?
Source: : http://www.michaelphelps.net/michael-phelps-diet/
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7/16/2012
ALL FOOD IS FUEL
SOURCE:
HTTP://WWW.SCQ.UBC.CA/WP-CONTENT/UPLOADS/2007/05/CATABOLISM.GIF
Source: http://www.healthier-harvest.com/images/health_supplements/man_minerals.jpg
CALORIE OBSESSED
Ingredients: Whole grain
wheat
140 calories (1/4 cup dry)
7g fiber
5g protein
15 calories
Ingredients:
WATER, CORN SYRUP,
HYDROGENATED VEGETABLE OIL* (COCONUT
AND PALM KERNEL OILS), HIGH FRUCTOSE CORN
SYRUP, LESS THAN TWO PERCENT OF SODIUM
CASEINATE (FROM MILK), NATURAL AND
ARTIFICIAL FLAVOR, MODIFIED FOOD STARCH,
XANTHAN AND GUAR GUMS, POLYSORBATE 60,
POLYSORBATE 65, SORBITAN MONOSTEARATE,
SODIUM HYDROXIDE, BETA CAROTENE (COLOR).
CONTAINS: MILK.
*ADDS A NEGLIGIBLE AMOUNT OF FAT.
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7/16/2012
CALORIES IN VS. CALORIES OUT
“WEIGHT LOSS/GAIN DOESN’T HAPPEN OVERNIGHT”


Greatest weight gain: French fries, potato chips, sugarsweetened drinks, red meats, processed meats, potatoes, sweets
and desserts, refined grains, fried food, 100% fruit juice and
butter.
Weight loss/maintenance: Fruits, veggies, whole grains,
yogurt, nuts, peanut butter

Neutral effect: Increased intake of dairy (milk, cheese)

Other: Sleep, alcohol, smoking, TV
Source: N. Engl. J. Med. 364: 2011.
Source: Pennsylvania poster, c. 1917. Special Collections, National Agricultural Library.
HEALTHFUL
LIVING IN TODAY'S SOCIETY
1) Food industry
2) Agriculture
y
3)) Lifestyle
“People don't want to get out
of their cars to get dinner.”
-Harry Balzer (chief industry analyst and vice president of The NPD (market
research) Group
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7/16/2012
FOOD INDUSTRY GONE WILD!
Advertising
Marketing
 Claims
 Industry-sponsored research
 Government-subsidized commodity crops
 Chemical concoctions
 Confusing guidelines


Source: http://health.usnews.com/health-news/articles/2012/03/30/things-the-food-industrydoesnt-want-you-to-know
Source: http://www.webpronews.com/the-brands-that-own-the-brands-infographic-2012-04
WHY DO YOU BUY?
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7/16/2012
AGRICULTURE - GENETIC ENGINEERING VS. ORGANIC FARMING
Source: http://ourohio.org/teachers/Take-Note/american-agriculture-production/
LIFESTYLE
“BACK THEN, I HAD TO WALK TO SCHOOL
EVERYDAY!”
“Back then, I was able to walk to school EVERYDAY!”
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7/16/2012
GOALS
1.
Appreciate food for fuel and for health
2.
Develop a healthy relationship with food
and body
3.
Recognize the importance of daily
physical activity
4.
Maintain a balanced, consistent and
healthful lifestyle
DIETS
DIET BOOK ACTIVITY

How many diets or diet books can you name?

What is the premise of the diet?

Example: Atkins diet – low carb
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7/16/2012
DIETS DON’T WORK – OR DO THEY?


Dieting is an action.
-Eliminate foods
reduce calories = weight loss
A diet doesn’t address feelings, emotions, culture,
lifestyle, habits and thoughts.
Create your own diet:
-Catchy
C t h name:
_______ “diet”
“di t”
-Calorie-focused:
_______
-Restricted food list: _______
-Rules and guidelines: _______
-Extreme:
_______
-Aimed to the masses: _______
-Quick:
_______
-Bonus: Testimonials or Endorsement:
________________
INTUITIVE AND MINDFUL EATING
1.
2.
3.
4.
5.
6.
7.
Learn to eat mindfully – intention and attention
Eat for nourishment, fuel and enjoyment
Nonrestrictive, without rules - balanced perspective
Savor,, don’t devour
Honor hunger
Positive food and body language/relationship
Eat for energy, not for relief – eat for the future
“When you finish eating, you should feel better
than when you started” – Dr. May, M.D.
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7/16/2012
“DIET” TIPS (BODY COMPOSITION CHANGES)
1.
No magic formula - keep a journal
2.
Balance energy in vs. energy out – choose your
method (scale, journal, measure, weigh)
3.
Budget calories – portion control meals and snacks
4.
Plant-strong diet - high volume, low energy-density
foods – eat the rainbow
Source: Environmental Nutr. 35: 2012
“DIET” TIPS (BODY COMPOSITION CHANGES)
5.
Nutrient density - appreciate each bite
6.
7.
Emphasize natural fiber, healthy fats, plant-protein
and whole grains. De-emphasize added sugar, meat
and salt
Be a really good planner – create your environment
8.
Eat real food as much as possible
9.
Address lifestyle – exercise, sleep, smoking,
relationships, stress management
Environmental Nutr. 35: 2012
We are living in a world today
where lemonade is made from
artificial flavors and furniture
polish is made from real
lemons.
~Alfred E. Newman
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7/16/2012
FOOD INDUSTRY - CLAIMS
-Chemical concoctions vs. real food
FOOD INDUSTRY - MARKETING
WHICH IS HEALTHIER?
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7/16/2012
SPECIAL K fruit and yogurt:
10g added sugar
(serving size ¾ cup , 32grams)
(Serving size 1 cup, 29 grams)
Rice, whole grain wheat, sugar, whole grain
rolled oats, wheat bran, contains 2% or less
of vegetable oil (palm kernel, soybean and
canola), dried apples, corn syrup, salt,
brown sugar syrup, brown sugar
(sugar, molasses), nonfat milk, soluble
wheat fiber, malt flavoring, rice flour,
natural and artificial flavor, polydextrose,
tapioca dextrin,
dextrin confectioner
confectioner'ss glaze
glaze,
whey, soy lecithin, nonfat yogurt powder
(cultured nonfat milk; heat-treated after
culturing), maltodextrin, honey, molasses,
cinnamon, citric acid, lactic acid, red 40,
blue 1, BHT for freshness, sodium sulfite to
protect color.
Vitamins and Minerals: Vitamin C (ascorbic acid),
reduced iron, niacinamide, vitamin B6 (pyridoxine
hydrochloride), vitamin B2 (riboflavin), vitamin B1
(thiamin hydrochloride), vitamin A palmitate, folic acid,
vitamin D, vitamin B12.
FOOD INDUSTRY -
FRUIT LOOPS:
12g added sugar
Sugar, whole grain corn
flour, wheat flour, whole
grain oat flour, oat fiber,
soluble corn fiber, contains
2% or less of partially
hydrogenated vegetable oil
(coconut, soybean and/or
cottonseed), salt, red 40,
natural flavor, blue 2,
turmeric color, yellow 6,
annatto color, blue 1, BHT
for freshness.
Vitamins and Minerals: Vitamin C
(sodium ascorbate and ascorbic acid),
niacinamide, reduced iron, zinc oxide,
vitamin B6 (pyridoxine hydrochloride),
vitamin B2 (riboflavin), vitamin B1
(thiamin hydrochloride), vitamin A
palmitate, folic acid, vitamin D, vitamin
POKESPERSON
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7/16/2012
CONFUSED??
“Bad” food - Candy, soft drinks, energy
drinks, specialty drinks, desserts,
cakes, pies, cookies, processed foods,
juice
 …..grains, wheat, dairy, meat, fruit, oil,
nuts carrots.
nuts,
carrots

VS.
27 grams sugar
28 grams sugar
SUGAR BY ANY OTHER NAME














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Agave syrup or nectar (84% fructose, 8% glucose, 8% sucrose)
Apple juice concentrate (60% fructose, 27% glucose, 13% sucrose)
Brown sugar (97% sucrose, 1% fructose, 1% glucose)
Corn syrup (8-96% glucose, 0% fructose, 0% sucrose)
Evaporated cane juice (100% sucrose)
Fructose (100% fructose)
Glucose or dextrose (100% glucose)
Grape juice concentrate (52% fructose, 48% glucose)
HFCS (55% fructose, 45% glucose or 58% glucose, 42% fructose)
Honey (50% fructose, 44% glucose, 1% sucrose)
Maple syrup (95% sucrose, 4% glucose, 1% fructose)
Molasses (53% sucrose, 23% fructose, 21% glucose)
Orange Juice Concentrate (46% sucrose, 28% fructose, 26% glucose)
Raw sugar (100% sucrose)
Table Sugar, Confectioner’s sugar, Baker’s sugar, Powdered sugar
(100% sucrose)
Source: Nutrition Action Healthletter Jan/Feb 2010
WHERE SHOULD WE
GO
TO HAVE A MEAL?
Be mindful of:
 PORTIONS
 Calories
C l i
 Fat
 Sugar
 Salt
 Food safety
Then – 768 calories
Now – 1800 calories
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7/16/2012
BUT IT’S A SALAD – IT HAS TO BE HEALTHY!
ROASTED TURKEY FUJI APPLE SALAD
590 calories, 40g fat, 920mg sodium, 21g sugar, 28g protein
Source: Cooking Light April 2012, pg. 32-33.
CREATE A HEALTHY RELATIONSHIP WITH FOOD
1. Forget about diets – eat for fuel and for health
2. Honor hunger – control blood sugar
3. Inspire, don’t lecture
4. Savor food, don’t devour
5. Food doesn’t
doesn t solve problems
6. Eat for nutritional quality
7. Good, better, best system
8. Think before you act
9. Balance – 365 days in a year
10. Create your positive food environment in order to prepare real food
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7/16/2012
WHAT’S TRENDING WITH FOOD

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
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Cost to eat “healthy”
Organic vs. non organic, toxic/pesticide
Milk and soy – good or bad?
Gluten-free
Taxable foods and drinks (ex. soda)
Added sugar/HFCS vs. natural sugar
Paleo – “eat like a caveman”
Wh l grains
Whole
i vs. whole
h l wheat
h t
Meatless Mondays/vegetarian – what about protein?
“Energy” drinks and diet sodas
Flexitarian
Mediterranean diet - plant strong
My Plate (plant-strong)/Harvard “My Plate”
Volumetrics
Herbs and Spices
Source: http://thechart.blogs.cnn.com/2012/05/17/usda-healthy-food-isnt-really-more-expensive/
FOOD FOR HEALTH…….
Cool Foods (Facebook)
AND FOR FUEL…….
EXERCISE TO MAXIMIZE QUALITY OF
LIFE








Cardiovascular disease
Cancer
Hip fracture
Diabetes
Overweight or obese
46.9%
46
9% - Adults 18+ years of age who met the Physical
Activity Guidelines for aerobic physical activity
24% - Adults18+ years of age who met the Physical
Activity Guidelines for muscle-strengthening physical
activity
20.4% - Adults18+ years of age who met the Physical
Activity Guidelines for both aerobic and musclestrengthening physical activity
Source: http://www.cdc.gov/nchs/data/hus/hus11.pdf#073
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7/16/2012
“PREVENTION IS CHEAPER THAN
MEDICINE”
Define an active lifestyle?

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








Walking
Strength training
Competitive sports – road races, triathlon, swimming
Charity events
Tai Chi
Yoga, pilates
Aerobics, spinning
Dancing, Zumba
“Running” after your kids
Ball sports
Wii Fit
Rock climbing
Hiking
Taking stairs
TIPS FOR EXERCISE:
“AIM FOR PROGRESS, NOT PERFECTION”
1. Think like a kid - have fun!
2. Involve others for inspiration and
motivation
3. Get outside your comfort zone
4. Set goals and track progress
5. Start slow, have a plan
6. Exciting gadgets and new clothing
7. Focus on the little things - skills
8. Time-focused or break it up
9. Use perceived exertion
10.Make it a priority – when is the right
time for you?
*BONUS TIP*: Long-term Rx and health
investment
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7/16/2012
CREATING LIFELONG HABITS?
CONSISTENCY IS KEY!
Exercise apps –







Yoga With Janet Stone ($4.99 iPhone and iPad)
Endomondo Pro ($3.99 iPhone and Android)
Nike Training Club (free iPhone and Android)
Fleetly (free iPhone)
My Fitness Pal (free Android)
Nike Training Club (free iPhone and iPad)
Azumio instant heart rate app ($0.99 iPad and
iPhone)
Source: http://articles.latimes.com/2012/may/19/health/la-he-fitness-apps-20120519
 Clothing,
nutrition and gear – Oakley
women, Brooks running, SwimOutlet.com, Louis
Garneau, CEP (compression), 110% Play Harder,
Garmin, Hammer nutrition, trigger point, Trek bicycles,
Epson salt
 Extra’s – Massage, gym membership, at-home
equipment, yoga mat, water bottles, blender, music, DVR
DEVELOP A HEALTHY RELATIONSHIP WITH
FOOD, EXERCISE AND YOUR BODY
1)
2)
3)
4)
5)
6)
7)
8)
Have a mindful eating plan
Be consistent with exercise
Develop a positive food and body vocabulary
Appreciate food for nutritional value, not just
calories
l i
Welcome change by relying on the power of goal
setting
Work on sleep, stress and attitude management
Prioritize real food
Focus on YOUR needs – live for a better
tomorrow
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7/16/2012
THANK YOU!
……ANY QUESTIONS?
“Don’t wait until everything is just right. It will
never be perfect. There will always be
challenges, obstacles and less than perfect
conditions. So what. Get started now. With
each step
p you
y take,, you
y will grow
g
stronger
g and
stronger, more and more skilled, more and more
self-confident and more and more successful.”
–Mark Victor Hansen
Marni Sumbal MS, RD, LD/N
Trimarni Coaching and Nutrition, LLC
Trimarnicoach.com
Trimarni.blogspot.com
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