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!