Nutrition: Facts, Fats, Sugars, and

CaloriesCori Wright

B.A. Biological Anthropology Certified Personal Trainer (NASM)

Yoga Teacher (200 Hour RYT)

Why Care? Two reasons!

1) These are the things that nutrition can CAUSE, PREVENT, and CURE!

• Cancer

• Hypertension

• Diabetes

• Heart Disease

• Obesity

• Osteoporosis

• Depression

• Migraines

Why Care? Hispanic people 20 years or older who are overweight

or obese (BMI of 25 or more):

• Men: 83%

• Women: 70%

Non-Hispanic White 20 years or older who are overweight or obese:

• Men: 73%

• Women: 60%

(National Health and Nutrition Examination Survey (NHANES) , 2007-2010)National Health and Nutrition Examination Survey (NHANES)

Why Care?Percentage of children and teens ages 2-19 who were told by a doctor that they were overweight, 2005-2008

Mexican American: 43.6

Non-Hispanic White: 38.5

Mexican American/ Non-Hispanic White Ratio: 1.1

Source:  2011 National Healthcare Disparities Report. Table 6_4_4.1

Why Care? More than 80 percent of people with type 2 diabetes are overweight.

According to an article from the National Business Group on Health, the average total cost of a severe heart attack--including direct and indirect costs--is about $1 million. Direct costs include charges for hospitals, doctors and prescription drugs, while the indirect costs include lost productivity and time away from work. The average cost of a less severe heart attack is about $760,000. Amortized over 20 years, that's $50,000 per year for a severe heart attack and $38,000 per year for a less severe heart attack.

Nutrition 2) You are what you eat!

OR

Nutrition Ok, so… now you’re like…

FATS Myth: All fats are

equal—and equally bad for you.

Fact: Saturated fats and trans fats are bad for

you because they raise your cholesterol and increase your risk for

heart disease. But monounsaturated fats

and polyunsaturated fats are good for you,

lowering cholesterol and reducing your risk of

heart disease.

Myth: Lowering the amount of fat you eat is what matters the

most.

Fact: The mix of fats that you eat, rather than the total amount in your

diet, is what matters

most when it comes to your cholesterol and

health. The key is to eat more good fats and less

bad fats.

Myth: Fat-free means healthy.

Fact: A “fat-free” label doesn’t mean you can

eat all you want without consequences to your

waistline. Many fat-free foods are high in sugar, refined carbohydrates,

and calories.

Myth: Eating a low-fat diet is the key to

weight loss.

Fact: The obesity rates for Americans have

doubled in the last 20 years, coinciding with

the low-fat revolution. Cutting calories is the key to weight loss, and

since fats are filling, they can help curb overeating.

Myth: All body fat is the same.

Fact: Where you carry your fat matters. The

health risks are greater if you tend to carry your

weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored

deep below the skin surrounding the

abdominal organs and liver, and is closely

linked to insulin resistance and diabetes.

Good Fats & Bad Fats

Good Fats & Bad Fats

Sugar

Food is an addiction, more so, sugar and salt are addictions.

• Sugar is compared to cocaine and alcohol by many institutions and researchers as harmful to your health and addictive. You can even get sugar hangovers!

Sugar Symptoms of a sugar hangover

• Fuzzy thinking or foggy mind

• Fatigue or sleepiness after meals

• Gas, bloating or extended

stomach after meals

• Headache

• Joint pain

• Constipation

• Diarrhea

• Skin problems

• Allergy

symptoms

• Emotional - Mood swings like emotional highs and then lows (anger, sadness, lack of will power, depression, etc.)

SugarEffects on the metabolism

Eating too much sugar causes blood sugar to rise rapidly.• This sends a message to your organs that there is plenty

of energy available as fuel for your body to use. • Your body thinks it should stop burning fat as fuel and

should store it instead. It also thinks that because so much fuel is readily available, it slows down a little bit, resulting in…..

• fewer calories burned each day

We are made to SURVIVE and THRIVE, we are made EFFICIENTLY when given the proper fuel! When our bodies are thrown into a roller coaster of malnutrition they were not designed for, the body will fail.

Sugar

17 teaspoons of sugar

Nutrition Where do I start?

• Stop Dieting! Just learn to eat healthy. Diets are not a way of life, they are a temporary fix.

• Eat as many whole, non-processed foods as you can.

• Eat lightly, eat frequently.

• “Cheat days” de-program your brain to eat healthy, make your life consistently healthy choices.

• Split your usual servings in half, save it for later, and save money.

• Be Selfish.

NutritionPack your food!!

Items that are great to buy in bulk and make for the week:

-Sandwich stuff (PB&J)-Wrap stuff (Hummus, cucumbers, spinach…)-Quinoa-Brown Rice-Health Bars (REAL ingredients!!)-Fruit-Steel cut oats-Nuts (be sure to put in portions)-Non-fat Greek yogurt (may also be used as sour cream substitute)

Nutrition

Guess the Calories!

-1 Large Costco Muffin-1 Banana

670 + 80 = 750 Calories

Nutrition

1 Serving Steel Cut Oats1 Serving Almond Milk1 Serving Blueberries

170 + 40 + 30 = 240

3 G of Fat9 G of Protein

NutritionSalad with Blue Cheese Dressing,Bacon Bits, and Croutons(1 Packet of dressing)

320 + 60 + 60 (Bacon) + 100 =

540 Add Grilled chicken = 660

NutritionTogo’s Viva Veggie Wrap

Packing a lunch

NutritionDedicate two weeks to finding out what you are eating, by using services like Chipotle’s online nutrition site, reading labels, and measuring /packing your lunches.

Doing this just once at places you usually eat WILL stay with you.

EDUCATE YOURSELF!!!

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Cori Wright Yoga and Personal Training Photo By Jean Michael Auffant

Thank you for your attention!

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