Road to Optimum Health and Nutrition. Erika Graziani MS, RD, LDN, CNSC Lee Health Solutions 3/16/2017
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1 Road to Optimum Health and Nutrition Erika Graziani MS, RD, LDN, CNSC Lee Health Solutions 3/16/2017
2 Define what Healthy means to YOU 1
3 2
4 3
5 Health Risks of Overweight and Obesity Type 2 diabetes Heart disease High blood pressure Nonalcoholic fatty liver disease (excess fat and inflammation in the liver of people who drink little or no alcohol) Osteoarthritis (a health problem causing pain, swelling, and stiffness in one or more joints) Some types of cancer: breast, colon, endometrial (related to the uterine lining), and kidney Stroke Accessed 1/8/17 4
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7 Staying Motivated Some Tips: Focus on normal healthful eating Start with small changes Refrain from thinking in terms of a diet or quick fix Set achievable, measurable goals (SMART goals) Use positive self-talk Look to someone close to you for accountability Write it down 6
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10 Mindful Eating vs. Mindless Eating Caution with Mindless Eating Can make the difference between under eating and over eating Use visual reminders Cultivate Mindfulness Being present in the moment Eat slowly and without distraction Listen to physical hunger cues Eat with Awareness Bring mind back to here and now Notice what is on your plate, what you are eating, how much 9
11 Now Lets Simplify Things 10
12 Numbers to Live By Everyday Accessed 1/7/17 from Learning Zone Xpress: roduct/cache/1/image/650x/9df78eab33525d08d6e5f b8d27136e95/4/1/ jpg Accessed on 1/7/17: 11
13 5 Servings of Fruits and Vegetables 12
14 Weighing in on Plant-Based Nutrition Plant-based diet Includes whole foods Fruits Vegetables Beans/legumes Nuts and seeds Rich in Fiber Plays role in weight loss or weight maintenance efforts 13
15 Fruits and Veggies Eat More! 14
16 4 Glasses of Water Stay Hydrated! A good place to start (8 x 8 ounce cups) or 4 x 16 ounce glasses) of fluid per day Drinking water throughout the day and before meals may help to control how much you eat 15
17 3 Good Laughs 16
18 2 Hours or Less Screen Time 17
19 1 Hour Physical Activity Get Moving! QuoteAddicts.com 18
20 8 Hours or more sleep Tiggerman.com 19
21 Resources Lee Health Solutions Programs offered include Diabetes Care, Weight Management, It s All About You (Chronic Disease Self-Management Program, CHIP (Complete Health Improvement Program), Nutrition Counseling Call: Books Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. Joel Fuhrman MD. How Not to Die. Michael Greger, MD. Mindless Eating: Why We Eat More Than We Think. Brian Wansink, Ph.D Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition Based Cure. Caldwell B. Esselstyn Jr. MD. The China Study: the Most Comprehensive Study of Nutrition Ever Conducted and the Strong Implications for Diet. T. Colin Campbell, PhD and Thomas M. Campbell II MD. 20
22 Resources continued Movies Forks Over Knives (2011) Food Inc. (2008) Plant Pure Nation (2015) Websites Forksoverknives.com National Institute of Diabetes and Digestive and Kidney Diseases niddk.nih.gov Nutritionfacts.org PCRM.org PlantBasedResearch.org 21
23 References National Institute of Diabetes and Digestive and Kidney Diseases (website: Nutritional Update for Physicians: Plant-Based Diets. Perm J Spring; 17(2): doi: /tpp/ ( Harvard school of Public Health, Obesity Prevention Source, Sleep: Mindful Eating 101- A Beginner s Guide. Adda Bjarnadottir, MS Science-backed Tips to Stop Mindless Eating. Alina Petre, MS, RD Live
24 23
25 Questions? 24
26 Thank You
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