Love Your Guts - GEHA...Love Your Guts. Mandy Katz, MS, RDN, CLC LDN In-Store Nutritionist, Giant Food. Coletta Meyer, MS, MCHES ®, CWPC Health & Wellness Manager, GEHA. DO YOUR

Love Your Guts

Mandy Katz, MS, RDN, CLC LDN In-Store Nutritionist, Giant Food

Coletta Meyer, MS, MCHES®, CWPC Health & Wellness Manager, GEHA

DO YOUR POSSIBLE

> Government EmployeesHealth Association, Inc.• 82+ years.• One of the largest medical

and dental plan carriersexclusively for federalemployees.

• More than 2 millionmembers.

• Extensive nationwidenetwork of doctors, dentists,hospitals and otherproviders.

• We want you to “Do YourPossible” no matter whereyou are in life.

Love Your Guts

Mandy Katz, MS, RDN, CLC LDN In-Store Nutritionist, Giant Food

Coletta Meyer, MS, MCHES®, CWPC Health & Wellness Manager, GEHA

Mandy Katz, MS, RDN, CLC LDN In-Store Nutritionist, Giant Food

3

Coletta Meyer, MS, MCHES®, CWPCHealth & Wellness Manager, GEHA

Today’s presenters

75+ year commitment of delivering unmatched selection of quality and value

165+ locations in Virginia, Maryland and the District of Columbia

In-store, registered and licensed Nutritionists to help answer your nutrition questions:• Diabetes• Heart health• Weight loss• Improve family meal times

4

Giant Food

5

Giant Food Nutritionist Team

Individual consults Classes and demos Community events Wellness Walks Digital tools

• Blog• podcast

Love Your Guts

6

Mandy Katz, MS, RD, CLC, LDNIn-Store Nutritionist, Giant Food

Today’s agenda

In the office: the 2nd brain – keep it healthy

In the aisles: foods that promote gut health

In the kitchen: tips for day to day eating

7

In the office

Includes the gastrointestinal tract, liver, pancreas,and gallbladder

It breaks nutrients into parts small enough for your body to absorb and use for energy, growth, and cell repair

• Proteins > amino acids

• Fats > fatty acids and glycerol

• Carbohydrates > glucose

9

Your digestive system

The Microbiome Made up of trillions of

microorganisms which include bacteria, fungi, parasites, and viruses

Largest concentration in our small and large intestines

It controls the digestion of food, immune system, central nervous system and otherbodily processes

10

Gut bacteria and diseaseScientists have begun to draw links between illnesses and gut bacteria

Obesity, type 2 diabetes, and heart disease

Inflammatory bowel diseases including Crohn’s disease and ulcerative colitis

Colon cancer Anxiety and Depression Autism Rheumatoid Arthritis

11

Eating to improve your gut microbiome

8

Probiotics These are live

microorganisms, or “friendly bacteria” that help improve or maintain the natural balance of organisms (microflora) in the gut

The most common are bacteria that belong to groups Lactobacillus and Bifidobacterium and yeasts such as Saccharomyces boulardii

13

Probiotics – good food sources Dairy products

• Yogurt• Kefir

Fermented foods and drinks• Sauerkraut• Kimchi• Tempeh• Kombucha

14

Probiotics – supplements

What are they?• Often require refrigeration• Doses vary by brand (1 billion to

several hundred billion organisms per dose)

• Some strains taken on an empty stomach – others taken with food

• Do they work?If you buy, look for:• A variety of Live/Active Cultures• Follow instructions and speak

with your doctor if on other medications

15

Prebiotics

Are nondigestible carbohydrates (fiber) that stimulate the growth of beneficial bacteria already in the gut

Think “Food for Probiotics” Found in high fiber foods

16

Probiotic bacteria

Prebiotic fiber “food”

Prebiotics – good food sources Fruits: bananas, oranges,

apples, mangoes, strawberries, raspberries

Vegetables: the darker the color, the higher the fiber

Beans & Legumes Whole Grains Nuts & Seeds

17

Gut disrupting foods Highly processed foods Sweets and treats like

chips, candy, soda, cookies Too much meat Artificial sweeteners High fat and fried foods Alcohol Refined grains

18

A. TrueB. False

Question:True or False:Probiotics are only for digestion.

19

Lifestyle factors and gut health How you live affects how

the bacteria in your gut lives• Stress

• Smoking

• Exercise• Antibiotic Exposure

• Hygiene

20

In the aisles

A. TasteB. HealthC. CostD. Environmental or social

impact of food itemE. All of the above.

Question:When I grocery shop. The thing most on my mind is:

22

Products we love – Probiotics (dairy)

23

Products we love – Probiotics (fermented)

24

Products we love – Prebiotics (fruits + Vegtables)

25

Products we love – Prebiotics (beans and legumes)

26

Products we love – Prebiotics (whole grains)

27

Products we love – Prebiotics (nuts and seeds)

28

Products we love –Avocados From Mexico

28

Handpicked by our nutritionists

• Eaten processed of fast food• Drank alcohol• Used artificial sweeteners• Been under stress• Used antibiotics• Smoked• Exercised less than 3 times

A. For 0-3 pointsB. For 3 or more ponts

Question:Over the last week I have:Give yourself 1 point for each “yes”

29

When in doubt, reach for the Stars

30

In the kitchen

A. Knowing what foods are healthiestB. Knowing what to makeC. Finding the time to cookD. All of the above

Question:The hardest part about eating healthy is:

32

Putting it all together

Use the USDA MyPlate as a starting point• ½ plate of fruits and vegetables

• ¼ grains

• ¼ lean protein

33

Nutrition Made Easy: blogs

35

Nutrition made easy: podcast

36

Questions?

Coletta Meyer, MS, MCHES®, CWPCHealth & Wellness Manager, GEHA

giantfood.com/nutritionnutrition@giantfood.com

geha.comoutreachevents@geha.com

Mandy Katz, MS, RD, CLC, LDNIn-Store Nutritionist, Giant Food

For more information, visit:

geha.com and giantfood.com/nutrition