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Healthy Eatingand
Nutrition…
Healthy Eatingand
Nutrition…
Tina Shiver, MS, RD, CFM
Registered DietitianTina Shiver, MS, RD, CFM
Registered Dietitian
OVERVIEWOVERVIEW
THREE KEY INGREDIENTS TO A HEALTHY LIFESTYLE
WHAT TYPE OF FUEL DO YOU NEED? FOUR MAIN FACTORS SUPER FOODS/FUELING YOUR
MITOCHONDRIA TINA’S TIPS FOR INCREASING MUSCLE
AND LOWERING BODY FAT!
THREE KEY INGREDIENTS TO A HEALTHY LIFESTYLE
WHAT TYPE OF FUEL DO YOU NEED? FOUR MAIN FACTORS SUPER FOODS/FUELING YOUR
MITOCHONDRIA TINA’S TIPS FOR INCREASING MUSCLE
AND LOWERING BODY FAT!
Standard American DietStandard American Diet
% of Calories from a few foods: Flour and cereal products: 23% Added fats: 24% (cooking oils 11.8%,
shortening 6.9%, butter 1.2%) Added sugars 17% ( corn 9.4%, honey 0.1%) Meat, eggs, and nuts :17% Dairy: 10% Fruit 3% Vegetables 5%
% of Calories from a few foods: Flour and cereal products: 23% Added fats: 24% (cooking oils 11.8%,
shortening 6.9%, butter 1.2%) Added sugars 17% ( corn 9.4%, honey 0.1%) Meat, eggs, and nuts :17% Dairy: 10% Fruit 3% Vegetables 5%
SADSAD
ENERGY OR INFLAMMATION? ENERGY OR INFLAMMATION?
Quick energy followed by “zero calories”
Quick energy followed by “zero calories”
An Individualized Approach to a Healthy Food Plan
An Individualized Approach to a Healthy Food Plan
Core Food Plan Cardio Metabolic Food Plan Elimination Food Plan
*Other’s include GI specific!
Core Food Plan Cardio Metabolic Food Plan Elimination Food Plan
*Other’s include GI specific!
Functional Nutrition Fundamentals
Functional Nutrition Fundamentals
Individualized Food Plan – Core to Start Quality and Quantity PFC-MVP Phyto-nutrients Eating for Recovery
Individualized Food Plan – Core to Start Quality and Quantity PFC-MVP Phyto-nutrients Eating for Recovery
PROTEIN LEGUMES GOOD FATS NUTS/SEEDS FRUIT DAIRY OR DAIRY ALTERNATIVE STARCHY VEGETABLES VEGETABLES
PROTEIN LEGUMES GOOD FATS NUTS/SEEDS FRUIT DAIRY OR DAIRY ALTERNATIVE STARCHY VEGETABLES VEGETABLES
What Type of Fuel Do You Need?
What Type of Fuel Do You Need?
ProteinProtein
Beef: lean, organic, free-range (ex. Flank steak)
Cheese, cottage 2% or less: ¼ cup – 1 oz.
Cheese, mozzarella: ¼ cup – 1 oz.
Cheese, Parmesan: fresh grated: 2 tbsp. – 1 oz.
Cheese, ricotta: 1/8 cup
Eggs – free range
Fish & Shellfish
Game meats
Beef: lean, organic, free-range (ex. Flank steak)
Cheese, cottage 2% or less: ¼ cup – 1 oz.
Cheese, mozzarella: ¼ cup – 1 oz.
Cheese, Parmesan: fresh grated: 2 tbsp. – 1 oz.
Cheese, ricotta: 1/8 cup
Eggs – free range
Fish & Shellfish
Game meats
Continued ProteinContinued Protein
Lamb
Poultry, all types: white meat only, dark meat turkey okay
Soy or veggie burger
Tempeh
Tofu, unsweetened
Lamb
Poultry, all types: white meat only, dark meat turkey okay
Soy or veggie burger
Tempeh
Tofu, unsweetened
LegumesLegumes
Black, pinto, navy, kidney, split peas, edamame, aduki, mung, cannellini, garbanzo – ½ cup is a serving
Bean Soups – ¾ cup Hummus – ¼ cup Split peas, black eyed peas, lentils – ½
cup
Black, pinto, navy, kidney, split peas, edamame, aduki, mung, cannellini, garbanzo – ½ cup is a serving
Bean Soups – ¾ cup Hummus – ¼ cup Split peas, black eyed peas, lentils – ½
cup
GrainsGrains
Serving Size – ½ cup cooked or as indicated
Amaranth, Teff or Quinoa
Basmati, Brown or wild rice
Barley, Buckwheat groats or millet
Bulgur (cracked wheat)
Whole oats – 1/3 cup raw or ¾ cup cooked
Whole wheat, spelt or kamut berries
100% whole wheat, spelt, quinoa, kamut pasta
Serving Size – ½ cup cooked or as indicated
Amaranth, Teff or Quinoa
Basmati, Brown or wild rice
Barley, Buckwheat groats or millet
Bulgur (cracked wheat)
Whole oats – 1/3 cup raw or ¾ cup cooked
Whole wheat, spelt or kamut berries
100% whole wheat, spelt, quinoa, kamut pasta
Grains ContinuedGrains Continued
Whole grain rye crackers, 3 each
Bread: mixed whole grain or 100% whole
rye, 1 slice
Gluten free bread – 1 slice
Whole wheat or gluten free tortilla or pita
Whole grain rye crackers, 3 each
Bread: mixed whole grain or 100% whole
rye, 1 slice
Gluten free bread – 1 slice
Whole wheat or gluten free tortilla or pita
Good FatsGood Fats
Avocado – 1/8th
Coconut Milk: light (3 tbsp.), regular (1.5 Tbsp.)
Oils (all cold pressed): canola, coconut, flaxseed, grapeseed, extra virgin olive
Mayonnaise made with above oils: 1 tsp.
Olives (8-10 medium)
Vegetable Oil Spread: 1.5 tsp.
Dressings made with above oils – 1 Tbsp.
Avocado – 1/8th
Coconut Milk: light (3 tbsp.), regular (1.5 Tbsp.)
Oils (all cold pressed): canola, coconut, flaxseed, grapeseed, extra virgin olive
Mayonnaise made with above oils: 1 tsp.
Olives (8-10 medium)
Vegetable Oil Spread: 1.5 tsp.
Dressings made with above oils – 1 Tbsp.
Nuts and SeedsNuts and Seeds
1 serving is approximately 100 calories
Almonds or hazelnuts 10-12 whole nuts
Walnut or pecan halves 7-8
Peanuts: 18 nuts
Pistachios 18
Pumpkin, sunflower seeds 2 tablespoons
Nut Butter: 1 tablespoon
1 serving is approximately 100 calories
Almonds or hazelnuts 10-12 whole nuts
Walnut or pecan halves 7-8
Peanuts: 18 nuts
Pistachios 18
Pumpkin, sunflower seeds 2 tablespoons
Nut Butter: 1 tablespoon
FruitFruit
Apple, 1 medium
Apricots, 3 medium
Banana – 1 small or ½ medium
blackberries & blueberries, 1 cup
raspberries & strawberries, 1 1/2 cups
Cantaloupe, 1/2 medium
Cherries, 15
Figs, 2
Grapefruit – ½
,
Apple, 1 medium
Apricots, 3 medium
Banana – 1 small or ½ medium
blackberries & blueberries, 1 cup
raspberries & strawberries, 1 1/2 cups
Cantaloupe, 1/2 medium
Cherries, 15
Figs, 2
Grapefruit – ½
,
Mango, 1/2 medium
Nectarines, 2 small
Orange, 1 large
Peaches, 2 small
Pear, 1 medium
Pineapple – ¾ cup
Plums, 2 small
Tangerines, 2 small
Watermelon, 2 cup
Mango, 1/2 medium
Nectarines, 2 small
Orange, 1 large
Peaches, 2 small
Pear, 1 medium
Pineapple – ¾ cup
Plums, 2 small
Tangerines, 2 small
Watermelon, 2 cup
Fruit ContinuedFruit Continued
FruitFruit
Dairy/Dairy AlternativeDairy/Dairy Alternative
Nonfat milk – 1 cup
Plain Yogurt – 8 oz.
Buttermilk – 1 cup
Almond milk – 1 cup
Coconut milk – 1 cup
Rice Milk – 1 cup
Soy Milk – 1 cup
Nonfat milk – 1 cup
Plain Yogurt – 8 oz.
Buttermilk – 1 cup
Almond milk – 1 cup
Coconut milk – 1 cup
Rice Milk – 1 cup
Soy Milk – 1 cup
Starchy VegetablesStarchy Vegetables
Beets
Winter squash: acorn, butternut: ½ cup
Sweet potatoes or yams: ½ medium baked
Carrots: ½ cup cooked or 2 medium raw or 12 baby carrots
Potato: New potatoes, such as red or Yukon Gold
Rutabaga, parsnips, turnips: ½ cup cooked
Beets
Winter squash: acorn, butternut: ½ cup
Sweet potatoes or yams: ½ medium baked
Carrots: ½ cup cooked or 2 medium raw or 12 baby carrots
Potato: New potatoes, such as red or Yukon Gold
Rutabaga, parsnips, turnips: ½ cup cooked
VegetablesVegetables
VegetablesVegetables
Asparagus Celery
Artichokes Chives, onions, leeks
Bamboo Shoots Cucumber/Dill pickles
Bean Sprouts Cabbage (all types)
Broccoli, broccoflower Eggplant
Brussels sprouts Garlic
Cabbage Green Beans
Cauliflower
Asparagus Celery
Artichokes Chives, onions, leeks
Bamboo Shoots Cucumber/Dill pickles
Bean Sprouts Cabbage (all types)
Broccoli, broccoflower Eggplant
Brussels sprouts Garlic
Cabbage Green Beans
Cauliflower
Vegetables ContinuedVegetables Continued
Greens: bok choy, escarole, Swiss chard, kale,
collard greens, spinach, dandelion,
mustard greens, beet greens
Lettuce/Mixed Greens: romaine, red and green leaf
endive, spinach, arugula,
radicchio, watercress,
chicory
Mushrooms
Greens: bok choy, escarole, Swiss chard, kale,
collard greens, spinach, dandelion,
mustard greens, beet greens
Lettuce/Mixed Greens: romaine, red and green leaf
endive, spinach, arugula,
radicchio, watercress,
chicory
Mushrooms
Vegetables ContinuedVegetables Continued
Okra
Peppers
Radishes
Tomatoes
Water chestnuts
Squash, zucchini, yellow, summer, spaghetti squash
Salsa Sea Vegetables
Okra
Peppers
Radishes
Tomatoes
Water chestnuts
Squash, zucchini, yellow, summer, spaghetti squash
Salsa Sea Vegetables
Using the Glycemic Index for Metabolic Balance
Using the Glycemic Index for Metabolic Balance
Choosing foods lower on the glycemic index at each meal will result in: Controlled blood sugar Controlled insulin release Better overall metabolic balance
Choosing foods lower on the glycemic index at each meal will result in: Controlled blood sugar Controlled insulin release Better overall metabolic balance
Metabolic Balance
LOWER GI FOODS
BLOOD SUGAR
INSULIN RELEASE
Quality Versus QuantityQuality Versus Quantity For carbohydrate foods – the quality
matters as well as the quantity for optimal metabolic balance
For carbohydrate foods – the quality matters as well as the quantity for optimal metabolic balance
Metabolic Balance
CARBOHYDRATES
QUANTITY QUALITY
Using the Glycemic Index to Achieve Balance
Using the Glycemic Index to Achieve Balance
Top to Low GI foodsThese foods support normal blood sugar
levels and an optimal insulin response: Apples Oatmeal Berries and cherries Green pea Grapefruit Tomatoes Legumes (lentils, beans, peanuts) Nuts (almonds, walnuts, soy nuts Unsweetened plain yogurt
Top to Low GI foodsThese foods support normal blood sugar
levels and an optimal insulin response: Apples Oatmeal Berries and cherries Green pea Grapefruit Tomatoes Legumes (lentils, beans, peanuts) Nuts (almonds, walnuts, soy nuts Unsweetened plain yogurt
Top to High GI FoodsTop to High GI Foods
These foods can produce harmfully high blood sugar levels and a high insulin response.
Candy Breakfast cerealsCookies Sweetened sodaJuices with added sugar Sweet snacksWhite potatoes White breadChips BagelsSugar
These foods can produce harmfully high blood sugar levels and a high insulin response.
Candy Breakfast cerealsCookies Sweetened sodaJuices with added sugar Sweet snacksWhite potatoes White breadChips BagelsSugar
Quantity of CarbohydratesQuantity of Carbohydrates
Grains: 1-3 serving per day Fruit: 2-3 servings per day Legumes : 1-3 servings per day *Other Veggies: 1-2 serving per day
*(other veggies: sweet potatoes, carrots,
beets, red/yukon gold potatoes, winter squash)
Grains: 1-3 serving per day Fruit: 2-3 servings per day Legumes : 1-3 servings per day *Other Veggies: 1-2 serving per day
*(other veggies: sweet potatoes, carrots,
beets, red/yukon gold potatoes, winter squash)
Quantity of protein:
It depends on how much you are working out, it depends on your age, height, weight and how your body metabolizes carbohydrates.
You also want to take a look at whether or not you are insulin resistant or even hypoglycemic.
Quantity of protein:
It depends on how much you are working out, it depends on your age, height, weight and how your body metabolizes carbohydrates.
You also want to take a look at whether or not you are insulin resistant or even hypoglycemic.
Quantity of ProteinQuantity of Protein
At least 4-6 added fats a day!
You do need healthy fats added to your diet!
Your brain is 75% fat, so if you are not fueling your brain with good fats then this could create problems down the road!
-dementia mitochondrial dysfunction
-low energy
-brain fog
At least 4-6 added fats a day!
You do need healthy fats added to your diet!
Your brain is 75% fat, so if you are not fueling your brain with good fats then this could create problems down the road!
-dementia mitochondrial dysfunction
-low energy
-brain fog
Quantity of FatsQuantity of Fats
Fiber TypesFiber Types Soluble
Insoluble
Soluble
Insoluble
Soluble FiberSoluble Fiber Dissolves in water – forms a gel
Feeds and nourishes intestinal bacteria
Decreases production of cholesterol
Slows glucose absorption
Dissolves in water – forms a gel
Feeds and nourishes intestinal bacteria
Decreases production of cholesterol
Slows glucose absorption
Insoluble FiberInsoluble Fiber Does not form a gel in water
Aids in elimination
Inactivates many intestinal toxins
Slows glucose absorption
Does not form a gel in water
Aids in elimination
Inactivates many intestinal toxins
Slows glucose absorption
Sources of Soluble FiberSources of Soluble Fiber Oats
Beans
Peas
Barley
Some fruits Apples, berries
Oats
Beans
Peas
Barley
Some fruits Apples, berries
Sources of Insoluble FiberSources of Insoluble Fiber Wheat and wheat bran
Whole grains and cereals
Vegetables
Wheat and wheat bran
Whole grains and cereals
Vegetables
FiberFiber
25 grams a day Helps to increase a sense of fullness in
turn helps with weight loss Slows and prevents some of fat and
sugars absorption. Slows the digestive process because the
body has to work harder to digest it.
25 grams a day Helps to increase a sense of fullness in
turn helps with weight loss Slows and prevents some of fat and
sugars absorption. Slows the digestive process because the
body has to work harder to digest it.
6 Steps to Getting More Phytonutrients
6 Steps to Getting More Phytonutrients
6 Steps to Getting Phytonutrients
6 Steps to Getting Phytonutrients
Aim for 9-13 Servings of Plant Foods Daily Eat the Rainbow of Colors Vary Your Choices Maximize Combinations Know Your Phytonutrients Sources Be Creative with Substitutions
Aim for 9-13 Servings of Plant Foods Daily Eat the Rainbow of Colors Vary Your Choices Maximize Combinations Know Your Phytonutrients Sources Be Creative with Substitutions
Eating for RecoveryEating for Recovery
20 grams of protein within 30 minutes of working out
Making sure you are taking in enough carbohydrate/protein ratio…
Fueling with foods that are going to calm the inflammation.
Be careful about alcohol after working out!
20 grams of protein within 30 minutes of working out
Making sure you are taking in enough carbohydrate/protein ratio…
Fueling with foods that are going to calm the inflammation.
Be careful about alcohol after working out!
Skeletal MuscleSkeletal Muscle
Full of mitochondria, insulin and leptin receptors.
It’s the body’s fat burning furnace and is a blood sugar sponge!
Muscles support our resting metabolic rate
Full of mitochondria, insulin and leptin receptors.
It’s the body’s fat burning furnace and is a blood sugar sponge!
Muscles support our resting metabolic rate
Key Foods Support Healthy Mitochondria
Key Foods Support Healthy Mitochondria
Also known as “Super Foods”:1. Avocado2. Spinach3. Seaweed4. Pomegranate5. Blueberries6. Broccoli7. Grass Fed Buffalo/Beef8. Wild Alaskan Salmon9. Almonds10. Coconut Oil11. Olive Oil12. Green Tea
Also known as “Super Foods”:1. Avocado2. Spinach3. Seaweed4. Pomegranate5. Blueberries6. Broccoli7. Grass Fed Buffalo/Beef8. Wild Alaskan Salmon9. Almonds10. Coconut Oil11. Olive Oil12. Green Tea
Meal Timing/Meal Frequency
Meal Timing/Meal Frequency
Grazing vs gorging Not skipping meals Eating in a regular rhythmic pattern Drinking fluids in between meals Making sure you are balancing out the
carbohydrate/protein/fat ratio
Grazing vs gorging Not skipping meals Eating in a regular rhythmic pattern Drinking fluids in between meals Making sure you are balancing out the
carbohydrate/protein/fat ratio
Balancing Your PlateBalancing Your Plate Divide your plate into 3 sections:
50% is vegetables, salad 25% is mixed whole grains or starch 25% is protein source – poultry, fish,
beans, soy products
Divide your plate into 3 sections: 50% is vegetables, salad 25% is mixed whole grains or starch 25% is protein source – poultry, fish,
beans, soy products
Protein
Whole grains
Veggies
Tina’s Tips for Increasing Muscle Mass and losing Fat!
Tina’s Tips for Increasing Muscle Mass and losing Fat!
Increase fiber intake Drink 8 8-oz. glasses of water/daily Eat healthy fats Eat three meals and two snacks daily Eat every 2-3 hours Include carbohydrate and/or fat and protein at each meal Eat Organic whenever possible Include at least one of the super foods in your diet daily!
Increase fiber intake Drink 8 8-oz. glasses of water/daily Eat healthy fats Eat three meals and two snacks daily Eat every 2-3 hours Include carbohydrate and/or fat and protein at each meal Eat Organic whenever possible Include at least one of the super foods in your diet daily!
Blog/Facebook PageBlog/Facebook Page
Please go www.tinashiver.com and click blog to view more recipes and tips.
The facebook page is Lighten Up Inc. where you will also find a lot of tips!
Please go www.tinashiver.com and click blog to view more recipes and tips.
The facebook page is Lighten Up Inc. where you will also find a lot of tips!