Final Eating Out Right & Super Foods for Life

Eating Out Right and Super Foods for Life : Eating Out Right and Super Foods for Life PRESENTED BY: Melissa Halas-Liang MA, RD, CDE, CNSD www.efslibrary.net www.superkidsnutrition.com http://blog.superkidsnutrition.com/ http://twitter.com/fitnutrition & Erica Bohm, MS www.HealthyDiningFinder.com erica@healthydiningfinder.com

User Terms : User Terms This presentation is not intended as medical advice and should not be relied upon as a substitute for consultations with qualified health professionals who are familiar with your individual medical needs. By participating in this seminar it constitutes an agreement by the participant not to hold the instructor or any individual or institution associated with the course liable from all claims arising out of or related to your access or use of, or your inability to access or use the information contained in this course or any information or materials linked to or viewed from this course or anyone else for any decision made or action taken by you in reliance on such information or for any consequential, special or similar damages, even if advised of the possibility of such damages.

Presentation Objectives : Presentation Objectives List the benefits of specific plant compounds and their role in wellness and disease prevention. Learn which everyday foods provide the most powerful protection Understand the complexities in identifying healthier options at restaurants Learn about a new resource that supports your efforts to make healthier choices at restaurants Know how to advocate for healthier choices at your favorite restaurants CPE Instructions at end of presentation

: Melissa Halas-Liang, MA RD CDE CNSDInstructor for Nutrition Certificate for Optimal Health, Wellness and Sport www.efslibrary.net Editor in Chief, www.superkidsnutrition.com http://blog.superkidsnutrition.com/ http://twitter.com/fitnutrition Author of the Super CrewTM Books, Super Baby Abigail’s Lunch Time Adventure and Havoc at the Hillside Market SuperKids Nutrition Inc.

Health Outcomes : Health Outcomes Genetics play a major role in the development of disease However, most diseases are considered preventable or could be minimized by a healthy diet, fitness, weight management and an over-all healthier lifestyle (including controlling environmental factors) New 2008 Gov. Physical Activity Guidelines: 150-300 minutes per week

Discovering Nature’s Answers : Discovering Nature’s Answers A variety of foods have been proposed as providing health benefits by altering one or more physiologic processes Greater understanding of how diet influences a person's genetic potential, overall performance, and susceptibility to disease can have enormous implications for society

Discovering Nature’s Answers : Discovering Nature’s Answers We are only beginning to discover how nutrients in foods work together In the future we’ll see how our genes, mindset and attitude affect how we digest and utilize many of the nutrients found in food

Plant Benefits : Plant Benefits Fruits, vegetables, whole grains, nuts and beans can Protect your DNA, eye sight, and memories They slow aging, prevent cancer, heart disease and diabetes Greatly contribute to mind health while providing healthy sustainable energy Abundant in plant compounds, called phytonutrients/phytochemicals

What Are Phytonutrients? : What Are Phytonutrients? Active components of plants - thought to promote human health Phytonutrients, antioxidants, vitamins and minerals found in plants that have protective or disease-fighting properties Fruits, vegetables, grains, legumes, nuts and teas are rich sources of phytonutrients Unlike the traditional nutrients (protein, fat, vitamins, minerals), phytonutrients are not "essential" for life, so they are also often referred to as "phytochemicals"

Phytonutrients Protect : Phytonutrients Protect Certain phytonutrients have been reported to have multiple biological effects, including: antioxidant activity anti-inflammatory action inhibition of platelet aggregation antimicrobial activities antitumor activities Chopped garlic was found to be effective against killing vancomycin resistant Enterococci and methicillin-resistant staphlococcus aureus

Phytonutrients May Protect Against Disease By: : Phytonutrients May Protect Against Disease By: Serving as antioxidants Enhance immune response Enhance cell-to-cell communication Alter estrogen metabolism Convert to vitamin A (beta-carotene is metabolized to vitamin A) Cause cancer cells to die (apoptosis) Repair DNA damage caused by smoking and other toxic exposures Detoxify carcinogens through the activation of the certain enzyme systems

Nutraceuticals by Mechanism of Action : Nutraceuticals by Mechanism of Action Anticancer: Capsaicin, Curcumin, Ellagic Acid… Positive Influence on Blood Lipid Profile: b-glucan, quercetin, b-Sitosterol, Pectin Anti-inflammatory: Linolenic acid, Capsaicin, Quercetin, Curcumin Antioxidant Activity: Ascorbic Acid, B-Carotene, Polyphenolics Osteogentic or Bone Protective… Antihypertensive

Lemon : Lemon Lemons, great source of vitamin C and provide folate and potassium Contain citrus limonoids shown to fight cancers of the mouth, skin, lung, breast, stomach, colon and human neuroblastoma tumors (which occur most often in children) Lemons have powerful anti-proliferation activities –stop the growth/division of cells So easy to include in your diet, accent many meals and organic lemon rind is delicious in smoothies!

Plant Compounds Simplified : Plant Compounds Simplified An effective strategy for reducing risk of cancer and heart disease is to increase consumption of phytonutrient-rich foods including fruits, vegetables, whole-grains, beans and teas Eat a variety of plant foods, they work together best as a team They help: Keep us healthy Keep us at a healthy weight Fight off disease, germs & bacteria

How Plant Foods Protect People : How Plant Foods Protect People Plants have their own natural defense system to fight off invasion and be free of disease These plant chemicals protect the plant from insects, disease and the sun Some of these same plant chemicals that protect plants help protect people and have antibacterial, antiviral, anticancer and other helpful properties Most often, you can’t get these plant chemicals in a pill you need to get them from the plant food in its whole form so all the plant compounds can work together –synergistic effect

Super Foods : Super Foods As we get older each year our DNA gets older and worn down DNA is a list of instructions that we store in our body that tells our body what to do. Damage to our DNA piles up and can lead to changes in our genes which leads to heart disease and cancer. . . Eating more plant based foods can help prevent this damage

How Plant Foods Help Keep You Healthy : How Plant Foods Help Keep You Healthy Many processed foods which are very low in essential nutrients displaces foods rich in antioxidants and phytonutrients Nutrients slow the aging process minimize disease risk. Kids and Adults need plant foods in a variety of types and colors Different nutrients stimulate the metabolic pathways of genes in different organs Another reason we need to eat variety is we are uniquely different based on our genes

Plant Foods Protect : Plant Foods Protect For example Glucosinolates, a compound in cabbage, activates the gene responsible for cleansing the body of toxins If your gene doesn’t work efficiently this food is going to be more beneficial to you Keep in mind, even if this specific gene is working properly, you are exposed to environmental toxins, medications etc, that good nutrition can provide protection Ideally we would want to avoid potential triggers of disease to which we are genetically susceptible, but it’s not always possible We are exposed to numerous triggers and our DNA may contain multiple predisposing genetic factors

Benefits of Cabbage : Benefits of Cabbage Cabbage protects the mucous membrane of the stomach from gastric hydrochloric acid. The gastroprotective effect of the juice is attributed to the regenerative ability of the mucous membrane that is caused by an anti-ulcer factor. Reduced breast cancer risk (2 cups per week) Cabbage Apple Slaw Slice thin ½ a head of cabbage Add sliced apples, carrots, and raisin Dressing: Olive oil and lemon juice Season with salt and pepper

In Summary : In Summary We need to be promoting all super foods, when possible in season, and always in a variety of colors We need to promote acceptance and enjoyment of whole grains, fruits and vegetables from an early age Find out more about the benefits of common super foods that can be consumed every day- lemons, limes, turmeric, basil, rosemary, blueberries, apples and more in my class: Nutrition and You: Functional Foods at www.efslibrary.net

Slide 21 : Erica Bohm, M.S. VP and Director of Strategic PartnershipsHEALTHY DINING and HealthyDiningFinder.com San Diego, California erica@HealthyDiningFinder.com858.541.2049 or 800.953.3463 (DINE), ext. 7112 HEALTHY DINING

By the Numbers : By the Numbers 945,000 $566 billion 25% vs. 48% 5-6 68% 59% 39%

Why Do We Eat Out? : Why Do We Eat Out? Variety Great way to socialize Convenience Relaxation Don’t like to cook Don’t like to clean up Don’t know how to cook Try new foods and types of cuisine Atmosphere Celebration

Eating Out & Nutrition : Eating Out & Nutrition More difficult: Less information & control: Portion size Preparation method Ingredients More temptation

Can You Decipher Healthier Options on a Menu? : Can You Decipher Healthier Options on a Menu?

What IS “Healthy?” : What IS “Healthy?” Relatively low in calories, fat, cholesterol, sodium Moderate amounts of lean protein Includes fruits/vegetables Grains: whole Added fat: unsaturated

Which is the “Healthiest?” (1) : Which is the “Healthiest?” (1) Seafood Platter – fried, served with tartar sauce Grilled Swordfish – marinated in herbs and olive oil Halibut with Orange Mint Basil Butter – served with citrus rice pilaf 70 g fat, 1195 calories 71 g fat, 885 calories 22 g fat, 475 calories

Which is the “Healthiest ?” (2) : Which is the “Healthiest ?” (2) Vegetarian Pasta Primavera – fresh vegetables & garlic sautéed in vegetable broth. Served over fettuccini pasta, tossed with parmesan cheese Mediterranean Chicken Sausage – with sun-dried tomatoes, pine nuts, basil, parsley, bell peppers and white wine, alongside rosemary potatoes and steamed vegetables Cobb Salad – crispy greens topped with chicken, avocado, bacon, tomato, egg and blue cheese; generous portion of your favorite dressing 45 g fat, 815 calories 15 g fat, 430 calories 102 g fat, 1295 calories

Which is the “Healthiest?” (3) : Which is the “Healthiest?” (3) The Healthy Sandwich – avocado, tomato, cheese on whole wheat bread Tuna Salad Sandwich Roast Beef Sub 50 g fat, 750 calories 56 g fat, 835 calories 5 g fat, 290 calories

Problems : Problems Nutrition profiles of many popular, typical restaurants Portion size Menu titles and descriptions Designations and icons

Introduction to HEALTHY DINING : Introduction to HEALTHY DINING California-based team of health and nutrition professionals Since 1990 Nutrition analysis for restaurants Books: Healthy Dining in Los Angeles (SD, OC) 2005: CDC grant to develop online resource, HealthyDiningFinder.com

Nutrition Criteria : Nutrition Criteria Lean proteins, fruits/veggies, whole grains Nutrition levels: Entrées: 750 calories 25 grams fat 8 grams saturated fat Side dishes, appetizers, desserts: 250 calories 8 grams fat 3 grams saturated fat

Slide 37 : Healthy Dining Newsletter

Slide 38 : Healthy Dining Recipe of the Month

How to Utilize the Website : How to Utilize the Website Visit the site before going out to eat to help you choose restaurants and menu items. Use this as a teaching tool with your clients and family Tell restaurants Tell colleagues and friends Tell patients, clients

Promo Card : Promo Card

Slide 41 : Consumer Flier

Thanks for Your Interest! : Thanks for Your Interest!

Resources : Resources Visit http://www.efslibrary.net/ to learn more about on-line learning and the Nutrition Certificate for Optimal Health, Wellness and Sport. See following slide for more details. Visit www.superkidsnutrition.com for expert nutrition articles, fun kids activities, books and resources to grow healthy family and communities. Join our bi-weekly blog feed for quick nutrition tips for your clients or your own family http://blog.superkidsnutrition.com/

Who Should Attend the Online Professional Certificate in Nutrition for Optimal Health, Wellness, and Sports : Who Should Attend the Online Professional Certificate in Nutrition for Optimal Health, Wellness, and Sports Individual consumers interested in learning more about nutrition, daily meal planning, wellness strategies, and sport nutrition and performance will be introduced to information to help them achieve their own goals or for their family members. Content and curriculum in each course is designed to prepare allied health care professionals and Registered Dietitians to apply their client’s health history toward optimal nutritional health and wellbeing. Personal trainers and fitness professionals will learn fundamental nutrition education to work with clients in partnership with Registered Dietitians. The Commission on Dietetic Registration (CDR), the credentialing agency for the American Dietetic Association (ADA) has approved the Certificate in Nutrition program for 120 Continuing Professional Education Units (CPEUs) or 30 (CPEUs) per course for both the Registered Dietitian (RDs) and Dietetic Technician-Registered (DTRs).

Course Registration Dates : Course Registration Dates Learn more about the program and locate the school http://www.efslibrary.net/ Summer Schedule 2009 Module 1: June 15-July 19 (Registration Deadline is June 12) Course 1: Nutrition and You: Functional Foods Course 2: Weight Management and Nutrition in the Lifecycle   Module 2: July 20-August 23 (Registration Deadline is July 17) Course 3: Introduction to Sports Nutrition and Performance Course 4: Public Nutrition and Wellness Education *Modules do not have to be taken in order 30 CPEs per each Course

CPE Instructions for RDs : CPE Instructions for RDs Immediately following the event, you’ll need to email LADWebinar@gmail.com to receive your 1 hour CPE unit with CDR. Please allow 48 hours for processing. This is not a contact email, if you have questions please contact us through our respective websites.