nutrition and fitness - sonc · • eat a balanced meal the night before. focus on lean meats and...
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Nutrition and Fitness Tiffany VanDeMark, Director of Experiential Marketing, Chobani
Kara Lydon, RD, LDN, Health Communications Manager, Chobani
Proud Sponsor of the
Special Olympics!
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Chobani will be a statewide sponsor for our 2nd
year in a row in 2013 for the North Carolina
Olympics and will be participating in the Winter,
Fall and Summer Games.
We will have Chobani employees volunteering at
each event in North Carolina as well and we are
currently working with the Volunteer Coordinator
on which events we will be participating in!
Chobani has been a statewide sponsor of the Special
Olympics for the past two years and looking forward to 2013!
We participate in the Winter, Fall & Summer Games including
Floor Hockey, Soccer, and Basketball where we bring over 50
Chobani employees and family members to each game to
volunteer.
Balanced Approach
to Healthy Eating
• Why Dairy?
• Improved bone health, reduced
risk of osteoporosis
• Reduced risk of cardiovascular
disease and type 2 diabetes
• Lower blood pressure
• Weight maintenance
• Recommendations:
• Switch to fat-free or low-fat milk
• Aim for 3 cups/servings daily
• Gradually switch from whole
milk to fat-free milk
• Add to oatmeal, cereals, coffee
drinks, soups, smoothies,
desserts, vegetables,
casseroles
Balanced Approach
to Healthy Eating
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• Why Protein?
• Building blocks
• B vitamins: energy, nervous system,
red blood cells, tissues
• Iron: carries oxygen in the blood
• Magnesium: builds bones
• Zinc: immune system and
biochemical reactions
• Omega 3 fatty acids: reduce risk of
heart disease
• Recommendations:
• Go lean with protein
• Vary your protein choices
Balanced Approach
to Healthy Eating
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• Why Vegetables?
• Reduce risk of heart disease,
cancers
• Fiber: reduce risk of diabetes,
obesity
• Helpful in lowering calorie intake
• Important sources of potassium,
dietary fiber, folate (folic acid),
vitamin A, vitamin C
• Recommendations:
• Make half your plate fruits and
vegetables
• Try veggies with a dip or dressing
• Keep a bowl of cut, washed
veggies in the fridge
• Vary your veggies
Balanced Approach
to Healthy Eating
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• Why Fruits?
• Reduce risk of chronic disease
• Vitamin C: healing, growth and
repair of tissues, teeth and gum
health
• Fiber: lowers cholesterol, digestive
health, fullness
• Recommendations:
• Make half your plate fruits and
veggies
• Choose whole fruits over fruit juice
• Fresh and frozen preferred over
canned. Choose canned in 100%
fruit juice or water.
• Add fruits to smoothies, use with
yogurt dips, in salads
Balanced Approach
to Healthy Eating
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• Why Grains?
• Important sources of fiber, B
vitamins, iron, magnesium,
selenium
• Weight management
• Digestive health
• Reduce risk of heart disease
• Recommendations:
• Make at least half of your grains
whole grains.
• Try whole grains in mixed dishes
• Gradually introduce whole grains
Nutrition for Athletes
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• Fueling your body before, during and after exercise will
help to build up and sustain energy during the workout
and to recover afterwards
• Before a workout:
• Eat a balanced meal the night before. Focus on
lean meats and carbohydrates such as fruits,
vegetables and whole grains.
• Fuel 1-3 hours pre-workout depending on how your
body tolerates food.
• Peanut butter and banana sandwich or PB&J
• Greek yogurt and fruit
• Oatmeal with milk and fruit
• Fruit with nut butter
• Nuts and dried fruit
• Drink plenty of water!
Nutrition for Athletes
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• During a workout:
• 60 minutes or less: not necessary to eat to maintain
energy
• Over 60 minutes: may need to eat something light
to sustain energy (30 to 60g carbohydrates/hour)
• After a workout:
• 15-30 min: Eat a small snack to regain energy
• 3 to 4 hours after: regular mixed meal
• 3:1 carb to protein ratio
• Post-workout recovery smoothie
• Greek yogurt with fruit
• Turkey on whole grain wrap with veggies
• Low-fat chocolate milk
• Carbs help to refuel working muscles
• Protein helps build and repair muscles
Challenges to
Maintaining Healthy
Diet
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Eating Healthy on a Budget
• Before shopping:
• Planning ahead is key!
• Grocery lists make all the
difference
• During shopping:
• Shop the perimeter of the store
• Local and in-season produce
• Frozen produce
• Buy in bulk
• Avoid prepared/pre-bagged
foods
• After shopping:
• Cook in large batches
• Meatless Mondays
• Cook from scratch
Challenges to
Maintaining Healthy
Diet
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Portion Control
• Portion sizes have tripled over the last few decades
Challenges to
Maintaining Healthy
Diet
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Portion Control
• Help your athletes make the right portion choices
• Use salad plate instead of dinner plate
• Portion out snack foods ahead of time
• Fill ½ plate with fruits and veggies
• When eating out, ask for ½ of plate to be put in
to-go box
• Measuring cups and spoons go a long way
Challenges to
Maintaining Healthy
Diet
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Portion Control
• Use visual cues!
• 1c cooked pasta = tennis
ball
• 1.5 oz cheese = three
stacked dominoes
• 2 Tbsp peanut butter = ping
pong ball
• 1/2 cup vegetables = light
bulb
• 3 oz. meat = deck of cards
Challenges to
Maintaining Healthy
Diet
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Weight Maintenance
• Calorie needs are ~20% less at
baseline for persons with Down
Syndrome
• Weak muscle tone
• Autoimmune disorders (thyroid)
Tips to help maintain healthy weight:
• Using smaller plates helps to slow
down eating
• Encourage to eat slowly and without
distractions
• Regular mealtimes
Challenges to
Maintaining Healthy
Diet
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How do we help athletes to choose healthy
foods?
• Make healthy foods fun!
• Easily accessible
• Taste good
• Visually appealing
• Get athletes involved in the
cooking/preparation
Let’s stay fit!
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Exercise is for anyone, and anyBODY!
Being active and exercising is for anyone who wants to take
an active role in improving his or her health and well being
No matter your health condition or any obstacles you may have
when it comes to staying active, there are still plenty of options
Let’s stay fit!
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What is Down syndrome?
Down syndrome is a
chromosomal disorder
caused by an error in cell
division that results in an
extra 21st chromosome. The
condition leads to
impairments in both mental
ability and physical growth
that range from mild to
moderate developmental
disabilities.
Let’s stay fit!
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Some common Down syndrome effects may be present at birth;
others may not become evident until adulthood. In individual
cases, the effects of Down syndrome also vary widely. Some
people with Down syndrome may experience many of its effects;
others only a few.
Common Down syndrome effects can include:
• Thyroid problems
• Hearing problems
• Inherited heart disease
• Eye problems
• Seizure disorder
• Bone, muscle, nerve, or joint problems
• Immune system problems
• Developmental delay
• Mental retardation
• Alzheimer's disease
Let’s stay fit!
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Why is weight such an issue with athletes with Down syndrome?
Research suggests children with Down syndrome are as active
as their peers, yet use fewer calories overall.
They appear to have a lowered Basal Metabolic Rate, which is
the rate a person burns calories for fuel when completely at
rest - or sleeping.
This means that children with Down syndrome use less energy
when they are resting or sleeping. Taking that information one
step further, it means that they use fewer calories throughout
the day to accomplish the same activities as their normal peers.
For example, when Joey hangs out with his friend, and eats the
same amount and kind of foods, does the same activities with
the same intensity for the same amount of time, he will burn up
to 15% fewer calories than his friend.
Let’s stay fit!
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Time to make healthy choices!
• Increasing activities such as walking and
using stairs
• Confining eating to designated areas
• Balancing meals
• Planning snacks rather than eating
uncontrolled
• Menu planning.
In order to send a consistent message regarding healthy habits
to your child with Down syndrome, it is important to gather as a
family to discuss what changes each person would like to make
for a healthy lifestyle. This ensures that only foods the family
agrees upon are in the home. Involve your adult child in cooking
and shopping activities to teach them healthy tips both at the
store and while cooking each meal, this way they will start to
realize the important of healthy eating.
Let’s stay fit!
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Best Food Choices for Athletes with Diabetes
Athletes with diabetes should adhere to a diet rich in
carbohydrates with a low glycemic index, preferably under 55.
Foods with a low glycemic index will cause a slow and steady
release of glucose, whereas foods with a high glycemic index
will cause a rapid rise of glucose levels.
Foods with a low glycemic index include:
• Fresh Fruits (apples, mangos, pears, oranges)
• Legumes (beans, peas, lentils, peanuts, soybeans)
• Pasta is good for maintaining proper glucose levels because
of its quantity of complex carbohydrates. Diabetic athletes
should consume a meal consisting of complex carbohydrates
one to three hours prior to a workout.
• Dairy Products (milk, low-fat yogurt)
Let’s stay fit!
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Best Food Choices for Athletes with Diabetes
After you've worked out, you'll want foods that will increase your
glycogen levels. Try to have something with protein, such as
lean meats or a protein blend with water or skim milk.
During exercise, a fluid that is a 5- to 10 percent carbohydrate
solution (meaning that it contains 5 to 10 grams of carbohydrate
per 100 milliliters of fluid) will empty from your stomach as
rapidly as plain water does, can hydrate you effectively, and will
provide you with carbohydrate. If you’re worrying about
maintaining your blood sugars more than your hydration, choose
one with a slightly higher carbohydrate content.
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The Affects of Caffeine to Athletes before an Event
Caffeine can be a help to improve your performance, depending
on the sport.
While the evidence supports a performance-boosting effect of
caffeine for a number of sports and events, it doesn’t help in all
cases. Specifically, caffeine has been shown to have no effect,
and may even be a negative factor, in sprint and power events
lasting anywhere from 15 seconds to 3 minutes.
Sports lasting longer than an hour with sustained effort will
benefit more from players consuming caffeine than sports with
short bursts and duration. Endurance sports such as running and
cycling, high-intensity sports such as swimming and rowing, and
team sports such as soccer all benefit from caffeine
supplementation by allowing players to increase work production,
speed and accuracy.
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The Affects of Caffeine to Athletes before an Event
Caffeine at high doses used to be on the list of banned
substances for Olympic athletes. But because caffeine confers
performance benefits in relatively small amounts and its use is
so widespread, the ban was lifted in 2004.
Caffeine supplementation of 3 to 6 mg per kilogram of body
weight one hour before exercise is most effective. Consuming
more caffeine does not improve performance but potentially
make it worse by elevating your heart rate and blood pressure.
Although caffeine does exert a diuretic effect on the body, it
appears that moderate intake (about 3 cups of coffee) has little or
no effect on overall hydration.
Let’s stay fit!
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Exercises for Wheelchair Athletes
Pushups are one form of strength training. Apply the brakes on
your wheelchair and place your hands on the armrest. Holding
the armrest, lift your body a few inches off the seat and slowly sit
back again. Repeat this five times and increase the number of
sets gradually.
Use free weights or dumbbells for bicep curls and lateral raises
Get your heart rate going by manually pushing yourself around
the neighborhood or around a track at the gym or school. As the
process gets easier, increase the speed at which you push or add
inclines to your routine
Let’s stay fit!
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Walking, cycling, swimming, water aerobics and dancing are
good low-impact aerobic exercises.
Exercises done in the water are a great low-impact choice;
the water helps to protect and buffer the joints. You can
swim laps for a great all-over workout. Or you can do water
aerobics.
Take a yoga class or practice at home
with a DVD for a low-impact workout
that eases stress, improves balance
and builds bones and muscles. Gentle
stretches and deep breathing and
meditation can help ease joint pain
while growing stronger.