Eating for Lifelong Health

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1 OPTimal ou Eating for Lifelong Health Stephanie Bianco-Simeral, MS, RD Assistant Director Center for Nutrition and Activity Promotion (CNAP) Associate Professor Department of Nutrition and Food Science

2 Adult Overweight and Obesity 33.3% of US adults age 20 + are overweight 35.9% of US adults age 20 + are obese 69.2% of US adults are overweight or obese California 60.7% are overweight or obese Note adult overweight is BMI >25 and obese is BMI >30

3 Excess Weight and Impact on Health Overweight heart disease risk by 32% Obesity heart disease risk by 81% 20 times more likely to develop diabetes if you are obese Overweight can blood pressure and stroke risk by 24% Alonso-Alonso, Miguel. Healthy Solutions to Lose Weight and Keep it Off. Boston: Harvard Medical School, 2011

4 Excess Weight and Impact on Health Overweight and obesity may account for 14% of all cancer deaths in men and 20% in women Obese people have 55% higher risk of depression compared to normal weight Alonso-Alonso, Miguel. Healthy Solutions to Lose Weight and Keep it Off. Boston: Harvard Medical School, 2011

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6 Costs of Obesity Without change, 80% of CA adults will be overweight and obese in 2030 US obesity-related diseases cost $147 -$210 billion in healthcare Doubled since 2002 Estimates at $550 billion by 2030 The Lancet, 378(9793):815, 2011 and 2011 Gallup Survey

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8 How much weight loss will help? Just 5-10% in weight can lead to improved health Just a 10 pound loss blood pressure by 2.8mm Hg (systolic) and 2.5mm Hg (diastolic) in one study Another study shows that 7% of weight + exercise for 30 minutes a day risk of diabetes by 60% Alonso-Alonso, Miguel. Healthy Solutions to Lose Weight and Keep it Off. Boston: Harvard Medical School, 2011

9 Food and Health: What do you already know? What foods are good for you? What foods are not good for you? What foods do you not want to eat? What foods do you REFUSE to give up? The question is WHY?

10 Basics: What are Calories? Calories = Energy Energy put into the body such as food and beverages Energy put out by the body such as walking

11 Intake Output Weight Maintained Weight Gain Intake Output Weight Loss Intake Output

12 Basics: Metabolism The way calories turn into the energy we need to: Stay alive Beating heart, breathing, working organs Move Walking, sitting, exercising Think and communicate Make decisions Tell muscles to move ENERGY Metabolism

13 Empty tank Gasoline provides energy in the form of fuel Burning fuel Empty stomach Food provides energy in the form of calories Burning calories

14 Ways to Speed-up Metabolism Small frequent meals Healthy weight loss (1 to 2 pounds a week) Exercise (like strength training)

15 Things that Slow Metabolism Fad Diets Restricting calories Muscle loss Lack of exercise

16 Typical amount of calories for women Not Active Active Total calories needed per day Notice the difference?

17 Typical amount of calories for men Not Active Active Total calories needed per day Notice the difference?

18 Spend your calorie allowance wisely Don t waste your calories on foods that have no nutrients Calories from protein, carbohydrate, and fat Calories from pure sugar

19 Basics: Doing the math A pound of body fat is about 3500 calories Burn 3500 a week or 500 calories a day to lose one pound of body fat each week Burn 1750 a week or 250 calories a day to lose 1/2 pound of body fat each week

20 Easy to save 250 calories per day! 2 slices of whole-wheat bread and 2 tsp. jam instead of 2 pieces of frozen French toast with butter and syrup Order 4 oz lean roast beef instead of pastrami Skip the 2 tablespoons of mayo and 1 slice cheddar on your sandwich and replace with mustard or hummus Have an 8 oz mocha with skim milk instead of the 16 ounce made with whole milk Have a 3 1/2" cinnamon raisin bagel with 2 tablespoons of cream cheese instead of frosted cinnamon buns

21 The worst foods to spend your calories on are also VERY addictive: Lots of added sugar, fat and salt

22 If you overspend by 100 calories per day 10 pound weight gain per year!

23 Example of 100 calories 10 large jelly beans (1 ounce)

24 25 pieces = 100 calories

25 How much you eat is important, but NOT the only answer What you eat Are you full? Are you satisfied? Notice how you feel Snickers for lunch vs. Sandwich for lunch Why?

26 Foods digest/affect brain differently Snicker No fiber - immediately digested and absorbed High in sugar, fat, salt (stimulants to brain) Organs do not work as they should Sandwich Has fiber and slowly digested and absorbed Lower sugar, fat and salt (not a stimulant) Organs work as they should

27 How much you eat is important, but NOT the only answer Anticipated reward/pleasure How does it smell? Texture in your mouth? Immediate pleasure as you taste the sweet, salty and chocolate chewiness

28 How much you eat is important, but NOT the only answer Focus on what you can NOT have? Leads to restriction, frustration and ANGER

29 How much you eat is important, but NOT the only answer Important to focus on what you CAN have Anticipate foods you know will taste GREAT, will keep you FULL and will make you FEEL GOOD Salty roasted almonds, cashews and pistachios Sweet dried cherries and cranberries Semi-sweet chocolate chips

30 Why do we eat more than we need? Hunger and Fullness are determined primarily by hormones. Hormones like ghrelin and leptin are chemical messengers in the body Ghrelin Hunger Leptin Fullness

31 Hunger When your stomach is empty, hormones like ghrelin are sent to the brain to tell you to EAT! GHRELIN

32 GHRELIN LEPTIN FULLNESS When you eat, hormones like leptin are sent to the brain to tell you to STOP eating!

33 Leptin does not always work Leptin RESISTANCE Even when leptin levels are, the brain doesn t recognize it So you remain HUNGRY

34 GHRELIN LEPTIN FULLNESS When you eat, hormones like leptin are sent to the brain to tell you to STOP eating! BUT, leptin may not be recognized by the brain. Leptin resistance

35 Leptin does not always work Studies show that low calorie diets big in leptin When leptin, appetite and weight again A year after a very low calorie diet, leptin was still 1/3 lower than they were at the start of the study Leptin levels as subjects regained their weight

36 GHRELIN LEPTIN FULLNESS When you eat, hormones like leptin are sent to the brain to tell you to STOP eating! Diets stop leptin and you get hungry and do not feel full!

37 Hormones are complex

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39 What is food addiction?

40 Mechanisms of Food Addiction Food and Drugs Foods can be addictive like drugs The same pleasure centers of brain are triggered by palatable foods and drugs such as cocaine and heroine Donuts and cocaine?

41 Foods What are TRIGGER foods? That give you comfort? No That you eat when bored? No Addictive Foods That you eat in large volumes That stimulate desire to eat other foods That are uncontrolled

42 Food Addiction Why are some foods addictive and not others? We are ALL hard-wired to enjoy highly palatable foods! We evolved with taste buds to ensure that we eat for survival Foods are designed to be addictive Sugar, sodium (salt) and fat trigger an addictive response in the brain Burger King Bacon Cheddar Stuffed Burger & Stuffed Tots

43 SYMPTOMS Eating large amounts Eating when NOT hungry Eating until you feel ill Repeated attempts to quit Addiction

44 TOLERANCE Not satisfied with initial amount Increase serving sizes over time (Entire bag of chips or box of crackers) Addiction

45 WITHDRAWAL Feelings of: Anxiety/restless Agitation/grumpy Tired Headaches Addiction

46 Addicted Brain FAT, SUGAR, & SALT increases serotonin levels in the brain and we feel happy =

47 Addicted Brain FAT, SUGAR, & SALT increases dopamine levels in the brain and we Anticipate reward =

48 In fact, digestion begins BEFORE we eat. The cephalic or brain phase of digestion starts when we smell, touch or even think about food!

49 Mechanisms of Food Addiction More bad news for leptin Ghrelin Hunger Leptin Fullness Foods high in FAT, SUGAR and SALT can stop leptin so we continue to eat and never feel full!

50 What is the Bliss Point? Food and beverage industries Like Coca-Cola and Doritos Owe success to complex formulas Stimulate taste buds enough to be alluring but don t have a distinct, overriding single flavor that tells the brain to stop eating

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52 Creating the Bliss Point Prego sauce (designed with more sugar and salt so you consume more) 1/2 cup = 2 teaspoons of sugar 400mg of salt Homemade sauce 1/2 cup = 1/2 teaspoon of sugar 50mg of salt

53 Creating the Bliss Point Many of the Prego sauces whether cheesy, chunky or light have one feature in common: The largest ingredient, after tomatoes, is sugar. A mere 1/2 cup of Prego sauce, for instance, has the equivalent of more than 2 teaspoons of sugar, as much as two-plus Oreo cookies. It also has 1/3 of the sodium recommended for a majority of American adults for an entire day.

54 FULLNESS When you eat, hormones like leptin are sent to the brain to tell you to STOP! GHRELIN LEPTIN The Bliss Point stops leptin and we keep eating and do not feel full!

55 Creating the Bliss Point Cinnabon Classic Cinnamon Roll 880 calories 14 teaspoons of sugar 801 mg of salt 32 g of fat Homemade 100% Whole Wheat Cinnamon Roll 206 calories 2 teaspoon of sugar 111 mg of salt 3.7 g of fat

56 Creating the Bliss Point 2oz bar = 7 teaspoons of sugar 151mg of salt 14g of fat 1 oz Dark chocolate 1 1/4 teaspoons of sugar 6 mg of salt 12.1g of fat

57 Are all foods addictive? You don t see people binging on apples and broccoli! Vs. 123 calories Approx 1 large cob with 2 tsp butter 460 calories 3 ounces

58 Substitute addictive foods with foods that satisfy and make you feel good: VS. Substitute sugar, fat and salt

59 Substitute addictive foods with foods that satisfy and make you feel good: VS. Substitute sugar, fat and salt

60 Substitute addictive foods with foods that satisfy and make you feel good: VS. Substitute sugar, fat and salt

61 Substitute addictive foods with foods that satisfy and make you feel good: VS. Substitute sugar, fat and salt

62 Substitute addictive foods with foods that satisfy and make you feel good: VS. Substitute sugar, fat and salt

63 Substitute addictive foods with foods that satisfy and make you feel good: VS. Substitute sugar, fat and salt

64 Fill your home with foods that satisfy and make you feel good: Change your environment

65 Fill your home with foods that satisfy and make you feel good: Change your environment

66 Fill your home with foods that satisfy and make you feel good: Change your environment

67 Select foods at restaurants that satisfy and make you feel good: Chipotle s burrito with steak, rice, black beans, cheese and sour cream 950 calories Pluto s side salad with tri tip 530 calories Change your environment

68 When you may need additional support for weight management Uncontrolled appetite or anorexia is also linked to: Medications Trauma Clinical depression Diseases Talk to your physicians and counselors Discuss appetite and/or weight changes

69 Test Your Knowledge How many calories in one pound of fat? What three ingredients in food are addictive? What are the hunger and fullness hormones?

70 In Conclusion Eating for Lifelong Health includes: Awareness of overconsumption or calorie dense foods Identifying and removing your trigger foods Choosing unprocessed foods Moving your body every day Enjoying how good you feel