Copyright © 2015 Healthways, Inc. All rights reserved.

Kristin Pressnell RDN, LD

July 24th, 2015

Create a Culture of Well-Being

About Me

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• Kristin Pressnell RDN, LD

• Studied at Purdue University

• Previously worked with Women, Infants and Children and managed the foodservice for a local preschool.

• Clinical Wellness Dietitian for Healthways telephonically counseling individuals and families on a variety of nutrition topics.

• I love exercising, hiking, walking my dogs, cooking, and spending time with my family.

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“Creating a healthier world one person at a time.”

Our Mission

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• Increase awareness of the multiple areas of well-being and how they impact our health.

• Identify components of healthy diet.

• Understand why nutrition is important and how is affects all areas of our well-being.

• Determine practical changes you can make to improve your diet.

Objectives

Five Pillars of Well-Being

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What is a Healthy Diet?

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Diet are defined by what we eat, not

temporary restrictions,

parameters or special foods.

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Pyramids & Plates

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Past 2010

The Ornish Spectrum

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• Healthy eating guide developed by Dr. Dean Ornish that focuses on plant-based eating and wholesome food choices.

• Ornish Reversal Program proven to prevent and reverse heart disease.

• Program includes other areas of well-being such as meditation and exercise.

• Promotes positive healthy attitudes towards healthy food choices.

Foods are neither good or bad, some are just more healthful than others.

Spectrum of Choices

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Spectrum Examples

Group 1 Group 2 Group 3 Group 4 Group 5

FruitFresh apples, berries, melons

Canned fruit in it’s own juice

canned fruit in syrup

Vegetable

Fresh/frozen carrots, celery, kale

Canned vegetables reg sodium

ProteinTofu, edemame, egg whites

Canned beans

Tuna, cod, tilapia, crab

Chicken, turkey, oysters

bacon, fried meats, hot dog

Spectrum of Choices

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Group 1 Group 2 Group 3 Group 4 Group 5

Grains100% whole grain bread, oats, yams

Fat free flour tortilla

Reg tortilla, white bread/bagels

Pies, cookies, cakes

Dairy

Soy milk, skim milk, non-fat yogurt

1% dairy products

Reduced fat dairy (2%)

Coconut milk, whipped cream

Full fat cheese and cream

FatsFish oil, fat free spreads

Canola and olive oil, almonds

Lite margarine, sesame oil

Regular margarine or mayo

Trans fat, palm oil

Spectrum Examples

Plant based and Whole-foods

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• Vegetables

• Fruits

• Legumes: beans, lentils, and

peas

• Soy foods

• Egg whites

• Fat free Dairy

Why is Healthy Eating Important?

Heart Health

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• The Ornish Reversal Program has been proven to reduce risk and even reverse heart disease.

• Dr. Ornish’s work also showed that a healthy diet can turn on genes that promote health and turn off genes that promote heart disease and cancers.

• Healthy diets not only limit build up of plaque in the arties but help prevent inflammation which is a major factor in cardiac events.

• Plant based diet provide nutrients and limit sodium to maintain a healthy blood pressure.

The Science

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Cancer Prevention

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• Compounds in foods can protect our cells from becoming cancerous.

• Antioxidants, vitamin C, vitamin E, beta-carotene, selenium, lycopene, and others

• Improves white blood cell profile to help destroy cancer cells and improve immunity.

• Plant based eating has been proven to be linked to preventing several types of cancers:

• Prostate, breast, colon, uterine, and others

Bones and Beyond

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• Other conditions a healthy diet and weight can impact:

• Arthritis• Osteoporosis• Oral health• Preserve organ health: liver, kidneys,

heart, brain, etc• Have more energy• Avoid general illness

The Power of Plants

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http://nutritionfacts.org/video/do-flexitarians-live-longer/

The Lifestyle Medicine Institute and the Complete Health Improvement Program recently released a position statement on whole food, plant based diets stating they are associated with: • Weight loss, reduced blood pressure, reduced

LDL cholesterol, and the prevention and reversal and chronic conditions.

• Improvement of acid reflux, constipation, hemorrhoids, diverticulosis, asthma, and kidney disease

Impact Others

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• Our health and nutrition can impact those close to us.

• When we are in better health we can provide better support to our family and friends

• Adopting healthy eating behaviors provides a good example to family and friends to eat healthier too.

• Provides opportunities for families to bond and spend time with each other:

• Grocery shopping• Meal planning• Farmers markets• Cooking • Family Meals

Impact Your Well-Being

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How Can I Eat Healthier?

What’s Your Barrier?

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• Busy schedule? • Odd work hours?• Kid’s activities?• House work?

• Social gatherings? • Finances? • Will power? • Time?

One of the most common keys to success in Healthy Eating:

Planning Ahead!

Make a Plan

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• Set aside a day and time.• Choose how many meals you

want to plan out each week.• Involve family members • Plan on healthy snacks and

easy breakfast items• Start with familiar and

simple items• Compile a list of go-to

healthy dishes• Track successes and

failures.

Going Shopping

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• Compare ads and plan meal around the best sales.• Consider stocking up or freezing items on sale.• Utilize less expensive items more than once in a

week: Grilled chicken salads, wraps, and sandwich or freeze for a quick meal later.

• Be aware of end cap deals.• Clip with caution.• Look at the unit price of food items.• Liquefy your budget.• Go with a list and stick to it.• Allows to kids to help you choose healthy items

like produce, salad dressings, beans, deli meats, condiments, fruit/applesauce cups, and yogurts.

Stock Up on Staples

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• Proteins• Frozen chicken and fish filets, canned

tuna/salmon, eggs, canned/dry beans, lentils, almonds, peanut butter

• Fruits• No sugar added applesauce, canned fruit in

juice or light syrup, frozen berries and peaches, raisins

• Vegetables• Frozen green beans, stir fry blends, spinach,

broccoli, low sodium canned diced tomatoes• Condiments

• Mustard, vinegar, salsa, spaghetti sauce, low sodium soy sauce, chicken broth, olive oil, lemon juice

• Whole grains• Brown rice, whole grain pasta, cereal, oats,

bread

Sample Day

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Meal Foods

Breakfast Shredded wheat with frozen blueberries and skim milk

Lunch Chickpea Pasta salad with cucumber and apple sauce cup

Snack Raisins and almonds

Dinner Chicken stir fry with stir fry vegetable blend with brown rice with frozen fruit salad

Evening Snack 1 sheet of graham cracker with 1 T peanut butter

Meal Planning on a Budget

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Item Cost

Shredded Wheat with blueberries and milk

$.98

Chicken Pea Pasta salad with cucumber and apple sauce

$1.22

Almond and raisins (2oz) $.81

Chicken (4oz) Stir Fry with brown rice and frozen fruit salad

$2.23

Graham Cracker and Peanut butter

$.21

TOTAL COST: $5.45

Healthy Food Cost Comparison

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Item Cost Per Portion Item Cost Per Portion

Applesauce $.22 Cupcake $.34

Banana $.18 Muffin $.83

Grapes $.32 Toaster Pastry $.35

Oranges $.20 Granola Bars $.30

• Simple Swaps

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• Replace portions of meat in casseroles, soups, tacos, and meat loaf with beans or lentils.

• Top salads with nuts and beans instead of meat.

• For a meatless meal try vegetable omelets or egg quiche.

• Make a vegetable wrap with vegetables and hummus spread instead of meat and cheese

• Try old fashioned oats sweetened instant packets.

• Use purred lentils, beans or butternut squash in cream based casseroles, soups, and cheese dishes.

• Plain Greek yogurt for part of sour cream in dishes.

• Swap potato chips for homemade or light popcorn.

Simply Sugar

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Sweetener Grams of Sugar per Tsp

Table Sugar 4

Honey 4

Agave 4

Raw Sugar 4

Maple Syrup 4

https://www.supertracker.usda.gov/foodapedia.aspx

Simply Sugar

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Food Sugar Calories Nutrients

Apple 14 (0 added) 72 3g fiber, Vit C

6 oz Yogurt 21g (12 added) 125 8g protein, calcium

Milk 13 (0 added) 100 8g protein calcium

Granola Bar 14 (13 added) 148 2g fiber

Juice 36 g (0 added) 152 0 fiber, Vit C

2 Oreo cookies 13g (12 added) 139 0 fiber, 7 g fat

Can You Commit?

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Think: What can I change? Why should I change? Who can help me make a change? What do I need to be successful?

“I will think about and write down 3 reasons why I want to eat healthier.”

Be: Where can I be more mindful of food choices? What is my own food philosophy? How can I look a nutrition with a more positive attitude?

“I will be more mindful of how I talk about food around my kids.”

Do: What small change can I make? What I am I ready to adjust with my routine or choices to eat better?

“I will commit to planning 3 healthy family dinners each week.”

References

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1. www.ornish.com2. www.thecenterformindfuleating.org3. Lifestyle Medicine and Institute: Complete Health

Improvement Program. Position Statement on Wholefood Plant Based Diets. Jan 6, 2015

4. www.nutritionfacts.org5. Ford ES, Bergmann MM, Kroger J, et al. Healthy Living is the

Best Revenge. Arch Intern Med. 2009; 160(15).6. Ornish D, Brown S, Scherwitz LW, et al. Can Lifestyle Changes

Reverse Coronary Heart Disease? The Lancet. 190;(129-133).7. https://www.supertracker.usda.gov/foodapedia.aspx8. http://www.ers.usda.gov/data-products/chart-gallery/

detail.aspx?chartId=53120&ref=collection