Love Your Guts - GEHA...Love Your Guts. Mandy Katz, MS, RDN, CLC LDN In-Store Nutritionist, Giant...
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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 Employees Health Association, Inc. • 82+ years. • One of the largest medical and dental plan carriers exclusively for federal employees. • More than 2 million members. • Extensive nationwide network of doctors, dentists, hospitals and other providers. • We want you to “Do Your Possible” no matter where you are in life.
Transcript of Love Your Guts - GEHA...Love Your Guts. Mandy Katz, MS, RDN, CLC LDN In-Store Nutritionist, Giant...
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
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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
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Giant Food
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Giant Food Nutritionist Team
Individual consults Classes and demos Community events Wellness Walks Digital tools
• Blog• podcast
Love Your Guts
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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
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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
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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
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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
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Eating to improve your gut microbiome
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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
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Probiotics – good food sources Dairy products
• Yogurt• Kefir
Fermented foods and drinks• Sauerkraut• Kimchi• Tempeh• Kombucha
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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
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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
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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
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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
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A. TrueB. False
Question:True or False:Probiotics are only for digestion.
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Lifestyle factors and gut health How you live affects how
the bacteria in your gut lives• Stress
• Smoking
• Exercise• Antibiotic Exposure
• Hygiene
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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:
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Products we love – Probiotics (dairy)
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Products we love – Probiotics (fermented)
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Products we love – Prebiotics (fruits + Vegtables)
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Products we love – Prebiotics (beans and legumes)
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Products we love – Prebiotics (whole grains)
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Products we love – Prebiotics (nuts and seeds)
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Products we love –Avocados From Mexico
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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”
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When in doubt, reach for the Stars
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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:
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Putting it all together
Use the USDA MyPlate as a starting point• ½ plate of fruits and vegetables
• ¼ grains
• ¼ lean protein
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Nutrition Made Easy: blogs
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Nutrition made easy: podcast
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Questions?
Coletta Meyer, MS, MCHES®, CWPCHealth & Wellness Manager, GEHA
giantfood.com/[email protected]
Mandy Katz, MS, RD, CLC, LDNIn-Store Nutritionist, Giant Food
For more information, visit:
geha.com and giantfood.com/nutrition
