By Michelle Hurn R.D. L.D. NCAA Division 1 Runner 3 time Boston Marathon Qualifier Local Super Hero CONTACT INFO:
|
|
- Harvey Lloyd
- 5 years ago
- Views:
Transcription
1 By Michelle Hurn R.D. L.D. NCAA Division 1 Runner 3 time Boston Marathon Qualifier Local Super Hero CONTACT INFO: hurn@ohsu.edu
2 My Name is Michelle Hurn, I am a registered dietitian which means I have completed a 4 year degree in dietetics, an ADA approved internship, and taken the RD exam. I work at OHSU full time, Foot Traffic part time, and I do sports nutrition consults on the side I run miles a week
3 What does a healthy diet look like? How would I like to change my diet so it is healthier? My goal is that after listening to this conversation that you are EXCITED to make a few dietary changes for your running and health
4 It s so easy! All you have to do is eat right and exercise It s all about calories in vs. calories out
5 The truth is that weight loss is about creating a calorie deficit -- in other words, burning more calories than you take in. Grains, especially whole grains, are an essential part of a healthy diet. All types of grains are good sources of complex carbohydrates and some key vitamins and minerals. All foods can fit into a healthy diet
6 For health, fitness, and weight management, consistently manage blood sugars: Carbohydrate source (carbohydrates stimulate the release of insulin which causes your blood sugar levels to increase) Protein and/ or fat (proteins and fats and processed more slowly and prevent blood sugars from spiking and crashing) Fiber (fiber slows down how quickly food leaves the stomach and how quickly glucose enters the blood stream. Also, foods with fiber don t cause insulin to rise as high as foods without fiber)
7 Too high: When your blood sugar spikes this high; it stimulates an overproduction of insulin which helps your body store calories. These calories are often stored as adipose (fat) tissue. Ideal: This is where your body will most effectively burn fat; keeping your blood sugar here also keeps energy levels stable and keeps hunger at bay Too LOW I cant make good decisions zone: When your blood sugar gets this low; you become incredibly hungry, or tired, irritable, and lethargic. Your body can not burn fat in this zone
8 Woman; 35 years old pounds. Has struggled with weight most of her life. Says she really wants to lose weight, but constantly feels tired and hungry. High stress job. Diet: 7am: 2 cups black coffee, 1 banana, 1 cup special k with skim milk 9:30am donut at the office 12:00 subway sandwich, turkey, mustard, cheese, low fat chips, 2 cookies 2:00pm non fat yogurt 5:00pm (off work and hungry) what evers in the house, chips, cookies, etc 7:00pmTry to eat a healthy dinner, pasta, chicken, salad with low fat dressing Does not drink wine; runs 2-3 times a week minutes
9 High Ideal Low 4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a
10 Woman; 35 years old pounds. Has struggled with weight most of her life. Says she really wants to lose weight, but constantly feels tired and hungry. High stress job. Diet: 7am: 2 cups black coffee, 1 banana, 1 cup special k with skim milk 9:30am donut at the office 12:00 subway sandwich, turkey, mustard, low fat chips, 2 cookies 2:00pm non fat yogurt 5:00pm (off work and hungry) what evers in the house, chips, cookies, etc 7:00pmTry to eat a healthy dinner, pasta, chicken, salad with low fat dressing Does not drink wine; walks 2-3 times a week minutes
11 Whole unprocessed carbohydrates: (things that grow in the ground) beans, sweet potatoes, rice, oats, corn, peas, High quality protein: grass fed beef, bison, buffalo, wild caught seafood, free range chicken, turkey, eggs, whey protein, vegan/vegetarian protein powder blends High quality fats: nut butters, oils, flax, coconut oil, chia, fish oil, seeds Lots of fiber from vegetables 1-2 pieces of fruit, 1-2 servings of cheese or fermented dairy
12 Diet: 7am: 2 cups black coffee, 1/2 banana, ½ cup dry oatmeal made with ½ cup water and ½ cup milk + 1 tablespoon peanut butter + 1 hard boiled egg ½ banana + 1 tablespoon peanut butter 12:00: turkey breast 1 small sweet potato with butter 1 cup steamed broccoli 2 pieces of dark chocolate 2:00pm regular fat yogurt 5:00pm apple with string cheese or 2 energy bites 7:00pm 4 ounces grilled beef steak 2/3 cup rice, large salad (3 cups lettuce and mixed veggies) with handful of pecans and oil dressing Does not drink wine; walks 2-3 times a day minutes
13 High Ideal Low 4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a
14 High Ideal Low 4a 6a 8a 10a 12p 2p 4p 6p 8p 10p 12a 2a
15 Woman: 35 years old pounds. Has struggled with weight most of her life. Says she really wants to lose weight, but constantly feels tired and hungry. High stress job Woman; 35 years old 214 pounds. Feeling great. Feels in tune with her hunger. Often doesn t snack at night or mid morning. Loves peanut butter and fruit. Has felt good enough to increase running to 4 times a week and has started doing push ups and sit ups.
16 The fiber, vitamins, minerals, and low carbohydrate value of vegetables make them one of your best allies in the quest for stable blood sugars It s time to end a bad relationship Yes, I know that processed carbs makes you feel good, they are always there, and they are the first to show up when you car won t start, but they are the worst when it comes to blood sugar stabilization. Processed carbs come in many sneaky forms including pizza crust, cereal, bagels, cookies, cakes, pies, crackers, chips, stuffing, croutons, and of course breads.
17 As a nation we eat more whole grains now that we have in the last several decades We also eat less fat and slightly less protein How are we doing with the war against weight?
18 I don t want to eat before a workout because: 1. I don t want to burn calories, not take them in 2. It upsets my stomach 3. I m not hungry/ I don t have time Starting a workout with topping off your glycogen stores not only fuels your muscles, it helps fuel your brain (it can make hard/long efforts not seem so hard!)
19 SOOOOO many studies have shown that eating before a workout helps improve performance and helps you burn more calories throughout the day. So that s my first recommendation: Ideas: I love generation UCAN 1 scoop = 22 grams of no crash, gluten free carbohydrates. Other options include 1 banana or small piece of fruit, or ½ nutrition bar (like kind bar) or 1 small bowl of oatmeal or energy bite (recipe at end of document).
20 You have 30 minutes to get this window DO NOT BLOW IT HERE! This can really set recovery and the next days/weeks runs up for fatigue. Don t TRADE dollars for dimes! Thinking that not eating after a workout will help you lose weight (because after all you just burned a bunch of calories) is like trading dollars for dimes. The calories you save by not eating/drinking carbs and protein after working out will significantly decrease your recovery. And, how many times have you restricted calories early in the day only to come back and eat a large meal and dessert at night? Immediately after activity 8-12 ounces of plain water (rehydrate your body and help settle your stomach from gastric acid that may have built up extra from working out) Have grams of carbohydrates with 8-12 grams of protein after working out. Minimize fat because this slows down the absorption of glycogen into the muscles.
21
22
23 Ingredients 1 cup (dry) oatmeal (I used old-fashioned gluten free oats) 1/2 cup peanut butter ¼ cup dried blueberries 1/2 cup ground flaxseed 1/3 cup honey 1 Tbsp. chia seeds (optional) 1 tsp. vanilla extract Mix all ingredients together. Place in fridge for 30 minutes then form into balls. Keep refrigerated to maximize self life. Makes about 20-ish small balls.
24 Please feel free to me any time! (I love talking about nutrition) I do one on one consults and write s for $70 (10% discount for FTU and Women s academy) Michelle Hurn hurn@ohsu.edu Happy running!!
Meal Planning PROTEIN
Meal Planning Diet is responsible for 50% or MORE of your training results, it is also the most difficult component of your regimen. As they say, You can t outwork a bad diet. On a very simple level food
More informationI ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.
Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you
More informationFitness and Food. By: Sara Zook, RD-CD
Fitness and Food By: Sara Zook, RD-CD Fitness & Food 1. Why should we exercise? 2. What is metabolism? Define BMR How to calculate your BMR 3. Nutrition Recommendations Eating pre- and post-exercise Protein
More informationHistory of the. Food Guide Systems
History of the Food Guide Systems 1940 A guide to good eating, the basic 7 Focus on nutritional adequacy, specific servings from each food group 1956-1970 Food For Fitness: Daily Food Guide Basic 4 1979
More informationSo how do we get balance back into our meals? Start by consuming a variety of nutrient rich foods and beverages:
It s back to school and that means busier schedules with homework, after-school programs, sports activities and school activities. With today s busy lifestyles, eating has turned from three square meals
More informationPost workout: Race Day. Low fat mile, bagel, yogurt, something familiar, avoid fatty foods.
Post workout: Chocolate Milk, Bananas, Protein Bars/Shake, Fruit Popsicles, Granola/Cereal Bars, Fruits, Trail Mix, Peanut butter and jelly sandwich, Electrolytes Race Day Pre-Race Dinner: You should eat
More informationNutrition tips for cutting weight the right way
High Octane Nutrition tips for cutting weight the right way LONG TERM WEIGHT LOSS 1. eat 4-6 small meals / day spread out every 2.5-3 hours 2. avoid salt / sodium it retains water 3. drink too much water
More informationeat well, live well: EATING WELL FOR YOUR HEALTH
eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall
More informationReinforce healthy habits
Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to
More informationAugust-September, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions
August-September, 2015 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Carbohydrates are an essential part of a healthy diet despite
More informationGrant High School Dance Team. Nutrition Plan
Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense
More informationWhat you eat daily, weekly and monthly will affect your energy level, performance and overall health. Energy in means energy out!
What you eat daily, weekly and monthly will affect your energy level, performance and overall health. Energy in means energy out! EAT RIGHT AND GIVE YOURSELF THE EDGE!!! Nutrition needs to be a priority
More information7 Week Program For Athletes
I want to make it our team goal to be really strong and lean. It does not mean that we can't gain weight but we need to gain muscle mass not body fat. I want to educate my athletes about proper eating.
More informationCarbohydrate-loading diet By Mayo Clinic staff
Definition Carbohydrate-loading diet By Mayo Clinic staff A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic
More informationBlood Glucose Management
Patient Education Section 3 Page 1 Blood Glucose Management With carbohydrate counting The foods you eat have different effects on your blood sugar. Healthy eating involves eating a variety of foods, including
More informationProtein Power For Healthy Eating
Protein Power For Healthy Eating What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino
More informationFood for Fuel: Using nutrition to your advantage. Debbie Lucus, MS, RD, CDE Sutter Medical Foundation Patient Education
Food for Fuel: Using nutrition to your advantage Debbie Lucus, MS, RD, CDE Sutter Medical Foundation Patient Education lucusds@sutterhealth.org Why Exercise? More energy Helps with stress Lowers depression
More informationFITTEAM 5. Overview. Keys to Success
Overview The is an approximately 1,200-calorie-a-day eating plan that incorporates our energy and fat loss beverage FITTEAM FIT. This 5-day program designed to provide you a jumpstart toward reaching your
More informationDiabetes. Page 1 of 12. English
Diabetes English These materials were developed by the Nutrition Education for New Americans project of the Department of Anthropology and Geography at Georgia State University, Atlanta, Georgia. Funded
More informationMaking Meals Matter. Tips to feed 6-12 year olds. Healthy eating for your school-age child
Making Meals Matter Tips to feed 6-12 year olds Healthy eating for your school-age child Your child learns healthy eating from you. Your elementary- school child needs you to guide them and to model healthy
More informationhealthy choices on campus
Food Is Fuel, So Don t Skip Meals! Food is the fuel that gets us through these long college days, but making healthy meal and snack choices may feel impossible at times. Here are some tips to help you
More informationWhat to eat when you have Short Bowel Syndrome
What to eat when you have Short Bowel Syndrome What is Short Bowel Syndrome? Your bowel is an organ, shaped like a long tube, and is made up of the small and large bowel. The small bowel is about 15 to
More informationLesson 1: Getting the Most Nutrition From Your Food. Lesson Highlights. Getting Started: Objective
Lesson 1: Getting the Most Nutrition From Your Food Lesson Highlights Objective Students will: Review the content of MyPyramid for Kids, identifying food groups and important nutrition messages relating
More informationSo you re counting your macros
So you re counting your macros Here s everything you need to know to help you along the way. Raquel Roldan, NASM Certified Fitness Nutrition Specialist!!!!!!!!!!!! What is IIFYM? IIFYM is an acronym for
More informationLose the Goose! 3 Day Sampler
Lose the Goose! 3 Day Sampler Day 1 Breakfast 7:00 AM egg, hard boiled 1 large 78 cal blueberries 1/2 Cup(s) 41 cal plain greek yogurt, nonfat 4 oz 67 cal Calories 186 cal / Carbs 15 g (33%) / Protein
More informationReady, Set, Start Counting!
Ready, Set, Start Counting! Carbohydrate Counting a Tool to Help Manage Your Blood Glucose When you have diabetes, keeping your blood glucose in a healthy range can help you feel your best today and in
More informationKnowing How Much to Eat
MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Knowing How Much to Eat About This Kit In previous kits you learned about what to eat. Choose a variety of grains,
More informationProfessor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn
Professor Popcorn Grade 3, Lesson 1: Visual 3:1A Professor Popcorn Professor Popcorn Grade 3, Lesson 1: Visual 3:1B Why We Eat 7 6 5 4 3 2 Hungry 1 Growth Stay healthy Professor Popcorn Grade 3, Lesson
More informationMy Food Groups. My Physical Activity. Healthy Bodies. Protein Meat, Beans, Nuts. Dairy Milk, Yogurt, Cheese. Grains Breads, Cereals, Pasta.
My Food Groups Dairy Milk, Yogurt, Cheese Vegetables Fruits Grains Breads, Cereals, Pasta Meat, Beans, Nuts OATMEAL OATM EAL extras My Physical Activity Healthy Bodies Main Nutrients and Their Health Benefits
More informationSports Nutrition for Volleyball Athletes
Sports Nutrition for Volleyball Athletes Kaylee Jacks, MS, RD, LD Sports Dietitian Ben Hogan Sports Medicine KayleeJacks@TexasHealth.org 214.345.5034 Benefits of Proper Fueling & Nutrition Enhances overall
More informationFuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies.
Nutrition guide for hockey players, parents & coaches A great game-day performance needs more than just practice. Your young hockey player will score with these important nutrition guidelines for games
More informationFueling for Activity. Samantha DeMello, RD, LD Nutrition in Motion, LLC
Fueling for Activity Samantha DeMello, RD, LD Nutrition in Motion, LLC Objectives Review benefits of exercise Learn importance of time versus intensity What you burn during exercise How to determine fuel
More informationThe Power of Protein. Sara Zook, RD-CD
The Power of Protein Sara Zook, RD-CD Why is protein so important? Protein has been proven to be essential for appetite control, weight management, fitness/performance, and other health outcomes. Controlled,
More informationThe Top 25 Food Choices in the Performance Diet
The Top 25 Food Choices in the Performance Diet # Name Information Picture 1 Water The single most essential component that represents 80% of your body and 65% of your weight 2 Beans Top ranked carbohydrates
More informationNutrition Series - Part 1 Fueling. Sarah Hamilton, MS, RD, LD
Nutrition Series - Part 1 Fueling Sarah Hamilton, MS, RD, LD Nutrition Basics Three macronutrients give your body energy to perform 1. Carbohydrates 2. Protein 3. Fat 80/20 Rule - 80% of the time focus
More informationBreakfast Search & Deliver Tips to Maximize Athletic Performance
Breakfast Search & Deliver Tips to Maximize Athletic Performance Search for Carbs that are NOT WHITE to restore glycogen - fuel in muscles Protein for muscle repair / building (whey, egg, white meats,
More informationDiabetes Management: Meals and More
Diabetes Management: Meals and More Welcome! This webinar will begin shortly. KP Nutrition Services (303) 614-1070 How Does Your Lifestyle Affect Blood Sugar? The following can affect your blood sugar
More informationFOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES
SPORTS NUTRITION IMPROVING PERFORMANCE THROUGH FOOD FOOD IS FUEL EATING PLENTY OF HIGH QUALITY PERFORMANCE FOOD + SPORT SPECIFIC TRAINING + REST =WINNING ATHLETES THE BASICS Make food work for you! EAT
More informationAmerican University Of Beirut Medical Center Dietary Department DIET FOR LACTATION
American University Of Beirut Medical Center Dietary Department Breast Feeding, your best choice WHY? DIET FOR LACTATION Breast milk Is nutritious: it provides your baby with a nutritionally complete feed
More informationYou have to eat to lose fat!
Guide to Losing Fat HASfit's healthy meal was made for you. You need an easy to use system to eat healthy and get lean, but not feel starved all day. We designed this system to be easy for you to integrate
More informationGeneral Food Choices- YOU ARE WHAT YOU EAT!
General Food Choices- YOU ARE WHAT YOU EAT! Currently the best guidelines for food portion and balanced meals follow the my plate diagram. Athletes burn way more calories than people may think and the
More informationContents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links
Contents: Pre-Game Meals / Snacks Pre-Game Meal and Other Considerations Other Resources or Links Pre-Game Meals / Snacks; Before a Competition: During a Competition The GOAL: An empty stomach and gastrointestinal
More informationLesson 6. MyPlate. Estimated Class Time Part A Q & A: 20 minutes Total Time: 20 minutes. Part B Poster Activity: 20 minutes Total Time: 20 minutes
Lesson 6 MyPlate Objectives Students will: recognize the importance of energy balance and moderation identify the food groups and other features of MyPlate, as well as foods within each group* create posters
More informationLose It To Win It Weekly Success Tip. Week 1
Lose It To Win It Weekly Success Tip Week 1 Writing down your goals will keep you on track. Revise or add to your goals at any time. Start by setting a long-term weight loss goal. Next, set a goal for
More informationBasic Principles of Weight Loss Understanding Calories
Basic Principles of Weight Loss Understanding Calories Weight-loss surgery has been shown to be the most effective way to treat obesity. There are different types of weight-loss surgery, including gastric
More informationYouth4Health Project. Student Food Knowledge Survey
Youth4Health Project Student Food Knowledge Survey Student ID Date Instructions: Please mark your response. 1. Are you a boy or girl? Boy Girl 2. What is your race? Caucasian (White) African American Hispanic
More informationSports Nutrition for Youth: What to Eat Before, During and After Activity Module
Sports Nutrition for Youth: Sports Nutrition for Youth: What to Eat Before, During and After Activity Module Developed by Registered 1 Dietitians Sports Nutrition for Youth: Copyright (2018) Alberta Health
More information7 Secrets to make you like your belly when you look in the mirror.
7 Secrets to make you like your belly when you look in the mirror. Do you ever look in the mirror and then turn sideways and just suck up/in what you think your belly should look like? With this download
More informationNutrition for the Student-Athlete
Milton High School Nutrition for the Student-Athlete + = Nutrition for the High School Student Athlete Proper nutrition for the high school student athlete is essential to maintain growth, development,
More informationFIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL!
FIND OUT HOW TO LOOK GOOD, FEEL GREAT AND PLAY WELL! Are you an active teen? Then this is for you. Do you want to look good? Be healthy? Play well? Believe it or not it starts with healthy food choices.
More informationWhat s. on your plate? ChooseMyPlate.gov. Vegetables. Fruits. Protein. Grains. Dairy. plate fruits and vegetables. Make half your
What s Protein Grains Dairy on your plate? Fruits Vegetables ChooseMyPlate.gov Make half your plate fruits and vegetables. Vary your protein food choices. Make at least half your grains whole. Before you
More informationSports Nutrition for the High School Athlete
Sports Nutrition for the High School Athlete Physically active individuals have special nutritional needs. Learning what and when you should eat and drink may improve your performance. Eating right can
More informationDiet Charts for Teenagers as per Gender and Level of Activity
Diet Charts for Teenagers as per Gender and Level of Activity Zohra Jabeen Diet Adolescence is the age of 11 to 18 years when both the male and the female body experiences a lot of physical changes and
More information3/9/2011. I. Main nutritional requirements. WARM-UP (GRAB A SHEET ON YOUR WAY IN) TERMS STUDENT LEARNING OBJECTIVES OBJECTIVE 1
(GRAB A SHEET ON YOUR WAY IN) What 7 things make up your favorite salad? (if you don t like salad pick 7 things anyway) What food group do each of them fall under? (the food groups are Grains, Vegetables,
More informationFood. Food Groups & Nutrients
Food Food Groups & Nutrients Grains Group Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Grains Group Defined: Foods made from wheat, rice, oats, barley, etc. Examples: bread,
More informationNUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE. Erika Carbajal, Sports Nutritionist
NUTRITION FOR SOCCER: FUELING FOR OPTIMAL PERFORMANCE Erika Carbajal, Sports Nutritionist 1 TOPICS TO BE COVERED Everyday nutrition Protein and carbohydrate needs Meal planning basics Pre-/post- workout
More informationKidney Disease and Diabetes
Kidney Disease and Diabetes What is diabetes? Diabetes is a disease where your body cannot properly store and use food for energy. The energy that your body needs is called glucose (sugar). Glucose comes
More informationNutrition for Rehab Patients
Nutrition for Rehab Patients Michelle Ray, RD Michelle Ray, RD Michelle Ray MS, RD, LDN Making healthcare remarkable Why is nutrition important for our patients? Adequate nutrition protects quality of
More informationNutrition Tips to Manage Your Diabetes
PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar
More informationWhat to Eat After You Work Out
What to Eat After You Work Out Refuel and Recover with a Post Workout Meal or Snack 6.7KSHARES Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance
More information10 in 10. Created by Katie Carone
10 in 10 Created by Katie Carone The 10 in 10 Challenge is a goal to start 2010 with healthy living. 10 Weeks 10 Goals 10 Pounds (optional) Try to incorporate ALL of the following goals into the next 10
More informationPCNUTRITION. Winning habits PRODUCE winning results
PCNUTRITION Winning habits PRODUCE winning results Everyone trains. Everyone wants to be the best. Everyone wants to win a State Championship. What separates you from your competition? Successful people
More informationAndrew Boudouris and Ryan Zyla. Assignment 5. Nutrition for Fitness. Qian Jia. Fall, 2015
000 Andrew Boudouris and Ryan Zyla Assignment 5 Nutrition for Fitness Qian Jia Fall, 2015 Medical and Health History Questionnaire How much do you weigh? 180 pounds How tall are you? 5 feet 8 inches Are
More informationNUTRITION 101. Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972)
NUTRITION 101 Kelly Hughes, MS, RD, LD Texas Health Presbyterian Hospital Allen (972) 747-6149 KellyHughes@texashealth.org Alastair & Wendy Hunte Health & Wellness Coaches Nutrition Avenue (214) 509-8141
More informationPower of Protein After Surgery
Power of Protein After Surgery What is Protein? Protein is: An essential nutrient. Used to build things in our bodies such as muscle. Made up of 20 amino acids, or building blocks. 9 of the 20 amino acids
More informationProfessor Popcorn Grade 2, Lesson 1: Visual 2:1A The Professor Popcorn
Professor Popcorn Grade 2, Lesson 1: Visual 2:1A The Professor Popcorn What s Protein Grains Dairy on your plate? Fruits Vegetables ChooseMyPlate.gov Make half your plate fruits and vegetables. Vary your
More informationMuscle/Strength Gain Nutrition Overview
Muscle/Strength Gain Nutrition Overview Disclaimer: It is important that you understand that this guide is only advice. It should not be substituted for medical advice. It is not intended for pregnant
More informationCarbohydrate Counting 101
Disclosures Carbohydrate Counting 101 Kathryn DeNure, RD/LD, CNSC Clinical Nutrition Manager, CoxHealth Medical Nutrition Therapy Role of the RD Inpatient Outpatient Nutrition Assessment Components Interventions
More informationBridges to the Future Transitional Care Program. Nutrition
Bridges to the Future Transitional Care Program Nutrition Fueling Your Body Face the Facts: Junk food is NOT good fuel! Navigating Food Choices: What types of foods are unhealthy? What problems can people
More informationEat Well, Live Well Nutritional Guidelines for those 50+ April 10, 2014 Laura Vandervet, Registered Dietitian
Eat Well, Live Well Nutritional Guidelines for those 50+ April 10, 2014 Laura Vandervet, Registered Dietitian Outline Benefits of healthy eating Meeting your nutritional requirements Using Canada s Food
More informationStudent Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check
ETR Associates Middle School I read and followed directions. My work is neat and complete. This is my best work. HealthSmart Actions Lesson at a Glance Student Book The HealthSmart Actions student book
More informationGrocery Shopping Guidelines
Grocery Shopping Guidelines Here are some tips to help make your grocery shopping experience a healthy one. Do not shop when you are hungry. Have a snack (or meal) before grocery shopping to prevent impulse
More informationWELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.
WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through
More informationJune-July, 2016 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions
June-July, 2016 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Exercise and Diabetes Regular physical activity is an important health
More informationFitness. Nutritional Support for your Training Program.
Fitness Nutritional Support for your Training Program www.inovacure.com Fitness You should not have to diet constantly to maintain your weight. In fact, the best way to maintain your weight over the long
More informationby Loren Burke-Gaffney CSEP-CPT C.H.N.C
Nutrition for Sport by Loren Burke-Gaffney CSEP-CPT C.H.N.C Proper nutrition is the key to unlocking your bodies potential Best Superfoods to Boost Endurance Athletes Walnuts- An amazing brain food funny
More informationWarm up # 76. What do you think the difference is between fruits and vegetables? Warm up # 77
Warm up # 76 What do you think the difference is between fruits and vegetables? Warm up # 77 Which of these are vegetables and which of these are fruits? Apples Tomatoes Onions Pumpkin Lettuce Broccoli
More informationOptimizing Nutrition for Recovery & Performance Kristen Chang, MS, RDN High Performance Distance Academy July 2014
Optimizing Nutrition for Recovery & Performance Kristen Chang, MS, RDN High Performance Distance Academy July 2014 Healthy Eating with a Purpose Purpose: With endurance training the main goal is to provide
More informationWhy Snack? 2/24/2012. Snack Galore
Snack Galore Rebecca Da Silva, RD Why Snack? Regulate blood sugar levels Keep body from going into starvation mode Boost metabolism Increase energy throughout the day Aids in weight loss by curbing appetite
More informationPresented by: Megan Plumb, MS, LAT, ATC Athletic Training Program Supervisor. Research & Writing by: Grace Carstens
Soccer Game Day Nutrition Presented by: Megan Plumb, MS, LAT, ATC Athletic Training Program Supervisor Research & Writing by: Grace Carstens Hydration Water Sports Drinks 100% fruit juices Low-fat milk/chocolate
More informationP R E PA R I N G F O R S U C C E SS
Nutrition PREPARING FOR SUCCESS What is Nutrition? A successful athlete can maximize genetic potential with physical and mental training to prepare for competition. Proper nutrition must be included in
More informationJANUARY 2018 CHALLENGE
NUTRITION JANUARY 2018 CHALLENGE Copyright 2017 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. We are not doctors and this is not meant to be taken as
More informationNUTRITION FOR TENNIS PLAYERS
NUTRITION FOR TENNIS PLAYERS Getting your diet right as a tennis player can be a tricky balancing act. Not only do you have to fuel yourself for a match that could last for an hour to three (or more!),
More informationNUTRITION EDUCATION LESSON CODE FG MyPyramid: Simple Steps for Healthy Living
\ NUTRITION EDUCATION LESSON CODE FG-000-06 MyPyramid: Simple Steps for Healthy Living LESSON DESCRIPTION In this video and activity lesson class participants will explore the different food groups in
More informationA common sense approach to taking control of your diet
Welcome Wellness Warriors! Carbohydrate Counting: A common sense approach to taking control of your diet Today we will discuss The different food groups and how they affect blood sugar Which foods increase
More informationfitclub Leader Cards Sanford Health Rev. 8/16
fitclub Leader Cards Spinach fit tip: Make half of your plate fruits and vegetables. Leader Prompt: Spinach is a healthy food for you; it has antioxidants to keep you from getting sick. Fish fit tip: Choose
More informationMy Diabetic Meal Plan during Pregnancy
My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough
More informationSnacks are an important part of a healthy diet. Snacks provide us with energy throughout the day to keep our body functioning at its best.
Snacks are an important part of a healthy diet. Snacks provide us with energy throughout the day to keep our body functioning at its best. This also helps prevent us from getting grumpy from lack of energy
More informationIdentifying whether your clients are ready and willing to make lifestyle changes to lose weight
Weight Loss Note to the Health Care Professional: Topics in this handout are discussed in Chapter 21 of the American Dietetic Association Guide to Diabetes Medical Nutrition Therapy and Education (1).
More informationWhile protein is important, carbohydrates provide the best source of immediate energy needed before a workout
While protein is important, carbohydrates provide the best source of immediate energy needed before a workout Best pre-workout fuel = High Carbohydrate Football games in Texas are HOT! Some foods shouldn
More informationwww.mydiabeticdiet.eu The Keto diet has exploded in popularity as an effective way of losing weight, balancing blood sugar and reducing insulin resistance for type 2 diabetics In fact, many people have
More information7 Day Fat Loss Jumpstart Nutrition Plan. by Scott Colby Creator Fit For Photos FitForPhotos.com
7 Day Fat Loss Jumpstart Nutrition Plan by Scott Colby Creator Fit For Photos FitForPhotos.com 1 Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for
More informationEatHealthy. SUBJECTS: Health Science English Language Arts listening, speaking, and writing Math. Healthy
Bee you eat, think about what goes on your plate or in your cup or bowl. steps to build a healthy plate: Make half your plate Switch to skim or 1% milk Make at least half your Vary your protein food choices
More informationWRAP : EVERY 3 DAYS Tighten, tone, and firm your body with That Crazy Wrap Thing
THE IT WORKS! SYSTEM IS SO SIMPLE WE CAN EXPLAIN IT IN THREE WORDS: WRAP. REMOVE. REBOOT. WRAP : EVERY 3 DAYS Tighten, tone, and firm your body with That Crazy Wrap Thing REMOVE : 2 DAYS EVERY MONTH Reset
More informationHealthy Habits For Weight Management
Www.SageMinder.com Sage Life Technologies Healthy Habits For Weight Management Healthy Weight Management: Good Habits For Weight Management: Select With Highest Nutritional Value Fill Up on Vegetables
More informationHealthy Eating for Kids
Healthy eating and being active are very important for your child to grow up in a proper way. The food plate is a guide to help you and your child know what and how much should be eaten every day. The
More informationWEEK 1 GOAL SETTING & NUTRITION 101. with your Supermarket Registered Dietitian
WEEK 1 GOAL SETTING & NUTRITION 101 with your Supermarket Registered Dietitian Welcome to Week 1! We are excited you have decided to join us on this wellness journey! Please note that you should consult
More informationGrocery Shopping Tips
Grocery Shopping Tips Here are some tips to help make your grocery shopping experience a healthy one. Do not shop when you are hungry. Have a snack (or meal) before grocery shopping to prevent impulse
More information