NEWtrition Webinar, Week 5 Elizabeth Prebish Registered Dietitian, Licensed Dietitian/Nutritionist

Objectives Disease Prevention Osteoporosis, Type II Diabetes, High Cholesterol, High Blood Pressure, Cardiovascular Disease, Cancer

Prevention 70% of disease preventable through healthy diet Cancers Heart Disease High Cholesterol High Blood Pressure Diabetes Osteoporosis Migraines

What Really Determines Health or Disease for Most of Us? Lifestyle Genetics Physiology/Bio chemistry Environmen t 70-90% of chronic disease

Osteoporosis pH balance Chronic low-grade inflammation Calcium Vitamin D, Magnesium Protein Intake Exercise Avoid: Sodium, Caffeine, Smoking, Heavy Alcohol Consumption

pH Balance Acidic foods Processed cheese, Beef, Fried food, Hydrogenated Fats, Milk, Food dye, Antibiotics, Milk Chocolate, Corn Alkaline Foods Onion, Sweet Potato, Garlic, Most Greens, Potato, Carrots, Mushrooms *Lemon

Type II Diabetes Keep blood sugar stable Carbohydrates Complex vs Simple Fiber Intake Glycemic Index Avoid eating processed carbohydrates alone

Type II Diabetes Signs of hyperglycemia and hypoglycemia: Increased thirst Headaches Difficulty Concentrating Blurred vision Fatigue Sweating Palpitations

High Cholesterol Naturally created by body LDL vs HDL Converted from Saturated Fat Animal Products High Cholesterol’s potential effects

High Blood Pressure High salt intake Processed foods, table salt DASH Diet (Dietary Approach to Stop Hypertension) High Blood Pressure medications Statins K and Mg

Cardiovascular Disease Major Risk Factors for CVD Smoking Diabetes Family history of CVD Poor total cholesterol/HDL ratio Hypertension or blood pressure > or equal to 130/85 Obesity Lack of exercise

Cancer Limit dairy servings to 1-2/day Mediterranean Diet Avoid processed foods Alcohol intake Soy Antioxidants Vitamin D

Migraines Triggers are oftentimes caffeine, alcohol, MSG, chocolate, processed meats, dairy, nuts/nut butters, citrus fruits, and artificial sweeteners. Elimination Diets Hypoallergenic Diets Anti-inflammatory Diet

Disease Prevention Antioxidants Omega 3s Vitamin D Multi-Vitamin Mediterranean Diet

Dining Out Lunch and Dinner

Summary Disease Prevention Osteoporosis, Type II Diabetes, High Cholesterol, High Blood Pressure, Cardiovascular Disease, Cancer

Questions??