Nutrition and Fitness - SONC · • 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

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

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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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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.

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Thank You!