Lisa McDowell, MS, RD, CSSD St. Joseph Mercy Health System United States Olympics Team Dietitian, Detroit Red Wings

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1 Lisa McDowell, MS, RD, CSSD St. Joseph Mercy Health System United States Olympics Team Dietitian, Detroit Red Wings

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3 United States Olympic Committee

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5 Success Exercise Proper nutrition and hydration Sleep Stress management

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7 Hospitals should not be serving food that will make us future patients.

8 Cancer Diabetes Heart Disease Alzheimer s Inflammation Pulmonary Neuro degenerative Arthritis Auto Immune

9 Eating processed food in a box smoking Poor sleep Stress Injury and infection Inflammation Causes? Obesity Too much sitting Aging

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11 75 percent of Americans overweight by 2015

12 2 out of 3 children in the USA are overweight

13 1 out 3 children are obese

14 Prevalence of Obesity in the United States

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23 What s in our environment? Fast food BPA and styrenes in cans, bottles, etc. Produce with pesticides Meat with antibiotics, hormones and arsenic Genetically modified crops Vending machines Moving sidewalks, remote controls Processed food from a box

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25 Teen s on-line petition successful in removing BVO from Gatorade and Powerade

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28 You want to be here Not here

29 1 can = 10 teaspoons of sugar

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32 Antibiotic Resistance

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36 $19.16 per 1000 Kcals $1.76 per 1000 Kcals

37 American Medical Association calls on hospitals to serve better food Hospitals must be leaders in creating healthy food environments and sharing messages of health. Access to healthy, local food Eliminate the purchase of food with added hormones and antibiotics

38 Michigan Good Food Charter Vision for Michigan s food system and economy source 20% of institutional food products from Michigan growers, producers, and processors.

39 Meals need more color

40 Produce without pesticides

41 Meals need more natural flavor

42 St. Joe s Plows Ahead with Local Food

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44 Two beehives at The Farm

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50 Community connection with professional sports teams players volunteering

51 Partnered with local schools

52 Farmers Market

53 Eat Well

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57 How should we eat?

58 Hope is not a strategy to win AND neither is lack of food knowledge

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61 London Olympics had the world's biggest McDonald's

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63 Can functional food make you a bionic man or at least pain free?

64 Eat the Rainbow

65 don t. Favorite Michael Pollan Quotes

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67 The power of purple antioxidants! Resveratrol, anthocyanins, zeaxanthins

68 Orange Vitamins, minerals, beta-carotene

69 White Helps fight colds and flu

70 Blackphytochemicals

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72 Red lycopenes, anthocyanins, vitamins, melatonin, minerals, and Nitric Oxide

73 Brown protein, fiber, and magnesium

74 Greens- Nitric Oxide EGCG, Vitamin K

75 How many colors are in your diet?

76 Minimal 5 fresh vegetables

77 Minimal 5 fresh fruits

78 Shopping list examples Large bags of organic frozen Berries

79 Vegetables fresh, easy pre-cut, frozen, organic, pickled, and BPAfree canned

80 Nut butters

81 Daily serving of nuts all varieties

82 Nuts and seeds

83 Edamame instant protein

84 Greek yogurt 20 g protein and probiotics

85 Good quality cheese

86 Organic eggs

87 Easy protein beans, hummus, chick peas

88 Grass-fed Beef

89 Lean red meat Grass Fed Hormone free Antibiotic free Anti-inflammatory Carries oxygen, builds muscle Energy Immune system and muscle repair Builds muscle and muscle repair

90 Natural deli meat free of antibiotics and hormones

91 Wild Alaskan Salmon and Tuna- Instant protein

92 Whole grains

93 Healthy Oils

94 Green and black tea

95 Daily serving of one ounce dark chocolate 70% cocoa or greater

96 Real food does NOT have a label

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98 Sleep is crucial to your health

99 Control carb cravings with adequate sleep 8-10 hours per night

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101 Spend your calories like you spend your money! Buy better groceries!

102 Favorite Michael Pollan Quotes Treat treats as treats Don t get your fuel from the same place your car does Spend as much time enjoying the meal as it took to prepare it Eat when you are hungry not when you are bored

103 Favorite Michael Pollan Quotes The whiter the bread, the sooner you ll be dead Don t eat breakfast cereals that change the color of your milk Eat animals that have themselves eaten well Avoid food products containing ingredients your grandmother cannot pronounce It s not food if it s called the same thing in every language (Big Mac, Cheetos, Pringles) Avoid food products that contain more than five ingredients It s not food if it arrives through the window of your car Avoid food products containing ingredients that no ordinary human would keep in the cupboard of your car

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105 Know your numbers CRP (c-reactive protein) inflammation measure Body Mass Index (BMI) Weight Blood pressure Blood sugar Lipid profile Sleep hours Numbers of fruits and vegetables each day

106 Looking your best Eat real food 10 fruits/veggies per day Protein at every meal Junk calories < 7-10% of your daily total Great hydration

107 Feel Less Pain Anti-inflammatory foods (see pyramid link) Omega-3 fatty acids Healthy monounsaturated fats Eliminate the wrong fats (omega-6s, saturated fat) Eat the rainbow (colorful plates, half fruit/veggie) Limit refined carbs Cut back on animal products Concentrated tart cherry juice Liberal use of herbs /spices (turmeric, ginger, red pepper)

108 Eating for your team not just yourself

109 One Simple Rule If it came from a plant, eat it; If it is made in a plant, don t! -Michael Pollan

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112 What is your one thing?

113 More sleep?

114 Drink more water?

115 Better snack habits?

116 Eat more fruits and veggies?

117 Sit less?

118 Take an omega 3?

119 Know your numbers?

120 Don t skip breakfast?

121 One change at a time Specific Can you do it daily Strategic Easy to do

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124 For more information Farm at St. Joe s Anti-Inflammatory Food Guide Pyramid Olympic recipes/fact sheets