Nutrition: Keeping the Coach Healthy Lisa Dorfman, MS, RD

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• Nutrition Keeping the Coach Healthy
• Lisa Dorfman, MS, RD, CSSD LMHCDirector of
  Sports Nutrition Performance-University of
  Miami
• Adjunct ProfessorDepartment of Exercise Sports
  Sciences
• US Sailing Nutritionist/USOC Sports Dietitian
  Committee

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Thank you to American Swimming Coaches Association

• ASCA,
• Dr. Judith Woolger, Co-Director Executive
  Medicine ProgramUniversity of Miami Miller
  School of Medicine
• John Leonard Exec. Director ASCA
• and to the sponsors of this meeting

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Todays Training Schedule

• Your diet How being a Coach impacts your health,
  eating and lifestyle habits
• How to assess your nutritional status and whether
  or not you need to change your diet
• Strategies for reaching your personal best in
  sport and life by selecting specific foods,
  compounds and other essentials
• How to Get Started
• Snacks for the road

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The Warm upWhy Make Dietary Change Wheres the
Evidence?

• Diet and Disease Connection

• Reduces incidence of

• Obesity
• Heart Disease/ Hypertension
• Type II Diabetes
• Cancer
• Arthritis
• Sleep apnea
• Joint pain
• AMD-- Age-Related Macular Degeneration

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Age-Related Macular Degeneration (AMD)

• If youre going to live long, dont go blind!
• 70 of old people suffer with AMD
• Diet can slow down progression with
• less total fat and saturated fat (Am J Clin Nutr
  2006)
• lower glycemic index foods/less refined grains
  and sugars (Am J Clin Nutr 2006)

• More antioxidants (JAMA 1994)
• More omega 3 (Arch Ophthalmology 2006)

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Reduces Stress

• Diet and Stress connection

• Improves

• Severity of stress rxn v i.e. Fight, flight
  freeze
• Maintains health while dealing with stress
• Reduces stress related depression and disordered
  eating
• Speeds stress recovery

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Improves Sports Performance Overall wellness

• Diet Enhances Sport Performance

• Diet contributes to Overall Wellness Longevity

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University of Miami Division of Complementary
and Integrative Medicine
http//www.med.miami.edu/psychiatry/cam/
Acupuncture Massage Neuro-Linguistic Psychology
Meta-Energetics Nutritional Counseling/Education
Whole Food Supplements Guided Imagery
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Use Your Information!Tools

• The Mirror!
• Body Mass Index(BMI)
• Goal--18.5-24.9
• Body Fat
• 25 men, 30 women
• Waist Circumference
• 40 men, 35 women
• Waist/ Hip Ratio
• 0.90 men, 0.80 women
• Blood analysis

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On Deck Look at Your Diet
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Think about Everything you ate yesterday or
typically eat in 1 day Morning to night (and
beyond)

• Time Food and amount
• Food and Fluids
• Condiments and candies

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Calculate your ACTUAL Needs

• BMR EEPA SDA Total Calorie Needs
• BMRyour weight x 10 cal
• EEPAcalories expended
• SDA 10 of BMREEPA

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Warm up overLet the Games Begin
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Strategies to Maximize Your Diet

• Protein

• ½ gram 1 ½ gram/lb
• About 50-100 gms
• Limit
• High fat
• Fried
• Processed

• Go for
• Lean meat, poultry, eggs, low fat dairy, beans
  and peas
• Omega 3-fish and soy
• Game is in and lean! Go Bison, ostrich and Elk!

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Strategies for Enhancing Coaching Performance

• Carbohydrates

• 45-65 of total calories
• 2-4 grams/pound 170 grams
• 25-40 grams fiber daily!
• Sugar intake 10
• 25-50 grams /day
• (4 grams for every tsp)
• Watch added fat prep additives such as sauces,
  dressings, butter, and oils

• Go for
• Nutrient dense
• Whole grains3 oz or 48 grams
• Fresh fruits
• Vegetables

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Strategies for Enhancing Long Term Energy

• Fats

• Less than 30 total cal
• 44-66 grams
• Saturated fats 10 total
• Trans Fat 1 total
• Skip
• Processed meats
• Whole milk cheeses
• Desserts 2 x week

• Go for
• Fishcheck Monterey Bay website
• 1000 mg Omega 3/ day
• Flax, soy, almonds, walnutlower conversion
• Monounsat fatsolive, peanut

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Additional non-textile Compounds

• Phytonutrients

• Where you find them

• Plant Compounds that work with vitamins,
  minerals, fiber to promote good health in many
  ways.
• Antioxidants
• Stimulate detoxification enzymes
• Stimulates immune system
• Positively affect hormones
• Acts as antibacterial or antiviral agents

• Fruits, vegetables, whole grains.
• Go for the colors!
• SoyIsoflavones (genistein and daidzein)
• Spices!

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Probiotics

• What are they?

• Where you find them?

• LIVING organisms that support healthy GI and
  immune systems.
• Inhibit growth of pathogens , degrade
  carcinogenic enzymes, hormones and drugs.
• Maintain and strengthen intestinal barrier
  detox function
• Promote normal blood flow for colon regulate
  bowel motility.
• Synthesize Vit K and B s-biotin
• Facilitate nutrient absorptioncalcium,
  magnesium, zinc

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Phytosterols

• Cousins to cholesterol in plants

• Where you find them

• More than 40 in plants
• Support cell structure in plants
• Ability to reduce LDL cholesterol by 10-14
• Naturally occurring in low dosages167-437mg/day
• Added to foods such as Benecol, CocoVia, Lifetime
  cheese 800mg-2gm

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Foods That Heal

• Why?
• Get missing nutrients to prevent chronic
  diseases.--
• Calcium, and Vitamin C even added to water and
  soda pop
• Omega 3s added to everything from ice cream to
  cereal
• Juices with medicinal benefits

• Take Home Message
• 1. Watch out for Gimmicksdo your research..
• 2. Get Back to basicsfind nutrient dense foods
  or fortified foods
• i.e., whole grain cereals, Tropicana fortified
  juices, whole food energy barsSOYJOYmore to
  come

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Think Fresh and Organic

• Why? Less additives
• 73 of US supermarkets have launched brands even
  Wal Mart!
• Negligible nutritional differences, but sum is
  greater than its parts

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Where Organic Counts (EPA)

• Dirty Dozen- Highest level of pesticides
• organic reduces exposure 90
• Apples, Pears
• Peaches
• Bell peppers
• Celery
• Cherries
• Imported grapes
• Nectarines
• Potatoes
• Raspberries , Strawberries
• Spinach
• Meat, poultry ,eggs ,and dairy limits your
  exposure to antibiotics and growth hormones

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Choose better on the RoadChoose This Not That

• Fats Tsp
• Muffin 3
• 1 oz cheese 2
• 6 pers. pan pizza 5 ½
• Chix Caesar salad
• With dressing 8
• Taco Bell
• Nachos Supreme 5 tsp

• Sugars Tsp
• 1 c juice 8
• Energy drinks 10
• 1 bottle Naked Drink 14-20
• Breakfast Bars 5
• Raison Bran cereal 3 ½
• Fruit yogurt 2-5
• http//eatthis.menshealth.com/home

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Read Up-CSPICenter For Science In Public Interest

• Nutrition Action Newsletter
• http//cspinet.org/nah/index.htm
• Best Worst List
• http//www.cspinet.org/nah/10foods_bad.html

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Check the Label

• Why?
• Clearer labelbetter decision making
• Youll see
• Calories bigger and bolder
• Trans fats listed
• Allergen alert for foods such as nuts and dairy
• Take home message
• Watch portions and sizes
• 4 grams sugar 1 tsp sugar
• 5 grams fat 1 tsp fat

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Diet Healthier-Get that weight Body Fat down!

• Why?
• American is obese!
• Healthier Diets of the future
• higher protein
• More fiber20 grams or higher
• 100 whole grain carbs
• Better fats
• Profs Take Home weight management Message
• Get color!
• 80/20 rule
• Expend 300-500 cal day in exercise
• Limit alcohol intake

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Fast Food Blowout

• Why?
• Coaches eat 70 meals away from home
• Healthier food options at fast food places
• Take home message
• Ask for nutritional infolaw in NYC, other states
• Choose better sides and toppings.
• www.goodfoodnearyou.com
• www.dietfacts.com

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Barriers To Change
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1. Its Tough to Stay 1

• Stress
• Eating on the Run
• Less time for exercise
• Caffeine, alcohol and sugar
• Poor sleep

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Ongoing Stress Changes Metabolism

• Adrenaline gives us 10 times as much energy as
  normal
• BUT..
• ? HR, BP,.
• Sugars pour into blood
• Fats pour into blood
• Protein breaks down to provide additional energy

• Cortisol, the stress hormone is produced to
  compact stress and produces a fatty gut.

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2. Motivation is Key

• Top reasons for making dietary change
• Improve overall health (69)
• Lose weight (62)
• Because of specific health condition (37)
• To maintain weight (19)
• Other (4)
• International Food Information Council Foundation
  (IFIC) Food and Health Survey 2006

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3. Mixed Messages

• How do consumers feel about nutrition
  information?
• 42 information is contradictory
• 32 information is consistent
• 27 do not know
• (IFIC Benchmark Survey 2006)

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4. Perceptual Distortion

• How do you see yourself?
• 29 who are overweight, think they are ideal
• 74 who are obese think they are overweight.
• (IFIC Benchmark Survey 2006)

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5. Calorie Confusion

• IFIC results,
• 67 look for calorie information
• 88 guess incorrectly or decline to guess how
  many calories they should eat each day.
• How many do you need?

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The Truth .. Taste and Price Drive Food Choices

• Consumers say.
• Taste 54
• Price 35
• Healthiness- 26
• Convenience 19
• Tips
• Buy healthy food on sale
• Dress up healthy food.
• Add a new food, seasonings,/week
• Go ethnic!
• Vary your choices within choices.

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What s Next?
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Start with Lifestyle Changes

• Behavior change become cognitive adaptation in
  8-12 weeks.
• Be patient!
• Be Realistic.
• Set goals based on a pattern that will keep you
  healthy.
• Change slowly, but steadily.

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2. Take Action

• Strategies for Change
• Try A Diet Strategy or meet with a nutrition
  expert (RD)
• Keep a food diary
• Practice portion control
• Buy single serving sizes.
• Look for fortified foods.
• Include fresh and/or organics.

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Pattern more important than specific food choices

• Harvard Mens Study, 2006
• Best diet features
• Generous amounts of fruits, vegetables, legumes,
  whole grains, low fat dairy, olive oil and fish.
• Key
• Incorporate best diet into Lisas 80/20
  philosophy, then all foods fit!
• Harvard Mens Health Watch (2006)

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3. Add Activity to your life

• Anything that makes you sweat will work!
• Key Start with 5 minutes a day, then work your
  way up to 30-45 minutes a day.
• Find a purpose-Team in Training
• Join a club, exercise group
• Get a coach, trainer
• Dr. Jim Hill, University of Colorado obesity
  expert, Director Weight control registry

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The Fitness Factor

• 1. Flexibility and Strength

• 3. Cardiovascular--aerobic

• Daily Flexibility, bone support, ligament and
  tendon fitness
• 2. Strength Training
• 3 x week
• 8 muscle groups
• 2 sets, 10-15 reps

• Minimum
• Heart Rate 50-70 MAX
• 30-45 min/ 3x week or more
• Advanced
• Add 2 sessions of high intensity, 70-85 HR MAX
• Formula
• MAX HR 220-age

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Or, As Mark Twain Says.

• Part of the secret of success in life is to eat
  what you like and let the food fight it out
  inside

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Online--Nutrition Websites

• Log onto www.calorie-count.com to log your
  dietary intake.
• Check out www.dietfacts.com for nutrition
  information for your favorite foods or restaurant
  selections.
• www.goodfoodnearyou.com
• www.nutritiondata.com daily calorie needs
  calculator,
• http//www.mbayaq.org/cr/SeafoodWatch/web/sfw_regi
  onal.aspx?region_id4 , regional safe fish guide
• www.Consumerlab.com
• Food and Fitness Information
• Livestrong.com
• Buy a heart rate monitor or Garmin watch for
  feedback on your workouts.
• www.Foodfitness.com

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Follow-Up Info SoBeFit Magazine
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Thank youIf you need anything, have questions,
please contact me at ldorfman_at_miami.edu
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