1. Rethink Your Drink! Presentation by: Kathryn Lucca
HI! My name is Kathryn Lucca and I am a Healthy U! Navigator for Holy Redeemer Hospital. I am a new employee of the Holy Redeemer family so let me first tell you a little bit about myself. I am entering my senior year at Virginia Tech studying nutrition and dietetics. I have a passion for food and nutrition and I absolutely love trying out new recipes and playing with ingredients. As a Healthy U! Navigator my job is to help make the employee wellness program fun and easy. I am here to answer any questions you may have and believe me there is no silly question!
These “lunch and learn” style workshops will be held throughout the year and are a way for you to earn 1.0 workshop/challenge credit without ever logging onto the computer. The topics will vary but we encourage you to attend if you are interested! They will last approximately 20 minutes and there will be time left over at the end for me to answer any questions you may have about Healthy U!. Today’s topic will be about sugar-sweetened beverages. This has been a hot topic of conversation for many years and as many of you may now know, Philadelphia has just passed a 1.5 cent per ounce soda tax which will go into effect in 2017.
Presentation by: Kathryn Lucca
Healthy U! Navigator

2. Don’t Forget to Sign in!
Before we begin, if you haven’t already done so be sure to sign and print your name on the sign in sheet that is being passed around. Once again, you will be receiving 1.0 workshop/challenge credit for your attendance today.

3. Dunkin Donuts Medium Caramel Coolatta
20 oz. Coca Cola
106 g
How many
grams
of added
sugar?
Ok, so to get your brains thinking about sugar sweetened beverages let’s begin with a 20 oz. coca cola that you might pick up on your way to work. How many grams of sugar do you believe are in this one bottle of soda??
**Ask the audience to shout out some responses.. once we have gathered some guesses click on the PowerPoint to show the answer. Coke is 65 grams of sugar**
Ok, how about that caramel coolatta from DD?? 26.5 packets of sugar
**Ask the audience to shout out some responses…once we have gathered some guesses click on the PowerPoint to show the answer. Frappuchino is 66 grams of sugar**
65 g
Dunkin Donuts Medium Caramel Coolatta

4. That’s as much sugar as….
3 Krispy Kreme donuts!!
Yes- I know it’s surprising but both of these common drinks have the same amount of sugar as…. 3 Krispy Kreme donuts! I don’t know about you but those donuts look pretty good I think I would much rather be eating those.
The key thing to remember is moderation. A soda every once in a while is totally a-OK! The problem comes about when you are drinking a soda once a day or at every meal, that’s when we can start to see health problems develop.

5. Sugar that is not naturally found in the food product!!
What is Added Sugar?
Sugar that is not naturally found in the food product!!
Added sugar is not the same as sugar that is found naturally in foods. It is sugar that has been refined and put into the food to enhance flavor or extending shelf-life.
The sugar found naturally in fruit, like grapes (click mouse) is called fructose. In fact, one cup of grapes contains nearly 23 grams of sugar. And a cup of 1% milk (click mouse) contains nearly 13 grams of lactose. So why isn’t this sugar as harmful as added sugar?
The difference is how each sugar is metabolized. Refined sugars get broken down by the body fast and cause spikes in your blood glucose. Natural sugars are found accompanied by fiber and proteins which are broken down slower and increase feelings of fullness.

6. These are all the same way of saying SUGAR!!!
Where is Sugar Hiding?
Cane Juice
High Fructose Corn Syrup
Honey
Dextrose
Fructose
Molasses
Malt syrup
Nectar
There are at least 60 ways that sugar can be disguised on a nutrition facts label. Listed on the screen are a few of the most common ways a food company lists sugar. I believe it is really important to be familiar with these synonyms so you can make educated choices while shopping at the grocery store!
These are all the same way of saying SUGAR!!!

7. What’s the Big Deal? Inadequate Nutrition Cavities and Tooth Decay
Obesity
High Triglycerides
Why is there so much talk about sugar-sweetened beverages? Well the biggest problem is that added sugars contain ZERO nutritional value but add to your calorie intake quickly. Listed on the screen are just a few of the health consequences associated with a diet high in added sugars. The first is poor nutrition. Added sugars lack essential nutrients causing your body to feel sluggish and run down. Added sugars can also lead to poor dental hygiene. Your mouth is home to a bacteria that naturally ferments sugar. The more sugar that is available as a substrate the more tooth decay that can occur.
But the two most critical consequences of a high added sugar intake are obesity and high triglycerides which are both associated with chronic conditions like heart disease and type II diabetes. Did you know there are 4 calories in every gram of sugar and some beverages can have up to 70 grams of sugar! That is an extra 280 calories that are consumed for each bottle!

8. Added Sugar Daily Limits:
How Much is Too Much?
1 tsp of sugar= 4 grams
1 gram= 4 kcal
1 tsp of sugar= 16 calories
So how much are we allowed? I mean it is unrealistic to say cut out all added sugars and you don’t have to! According to the American Heart Association, our added sugar intake should be limited to 6 tsp per day for a female and 9 tsp per day for a male. The math is shown on the screen but basically 1 tsp is equivalent to 4 grams. Therefore, women are limited to 24 grams and males are limited to 36 grams of added sugar per day.
Added Sugar Daily Limits:
Women= 6 tsp per day
Men= 9 tsp per day

9. FDA Approves New Label
How can you tell the difference between added sugar and natural sugar? Well lucky for you the FDA has approved a new nutrition facts label which makes it easy! Among many other changes the new label now lists added sugar in grams. It is highlighted on the screen and food manufactures will be required to abide by these changes by July 28, 2018.

10. I know you’ve probably heard it thousands of times but we really should be drinking more water. Especially in these warm summer months it is easy for our bodies to get dehydrated. This is because water makes up 60% of our body weight and every single cell in the body relies on it for survival. According to the American Institute of Medicine, men should aim for 11 glass of water per day and females should aim for 9.
But what about the 8 x 8 rule? Don’t throw it out the window, although not proven by scientific evidence the 8 x 8 rule is a great way to keep you on track towards reaching your water consumption goals.

11. Now if you are like me and don’t enjoy plain water that is ok
Now if you are like me and don’t enjoy plain water that is ok! There are plenty of other options. My favorite one being making fruit or vegetable infused water. It is so simple and quick and after the session I have recipes printed out for you to take. I also have a stand set up for you to make your own fruit infused water after the session today! So don’t forget to come up to the table after I’m done.

12. Top 5 Foods With the Highest Water Content 96.7% 95.6% 95.4% 91.5%
94.5%
The runners club at Holy Redeemer has expressed interest in learning about high water content food. I thought this would be perfect to add to this presentation as it directly relates to staying hydrated. Up here I have listed the top five foods with the highest water content.
Cucumbers
Iceberg Lettuce
Celery
Tomatoes
Watermelon
If you know you are going for a run or participating In exercise later in the day, consuming any of these frutis and vegetables as a snack is a great way to stay hydrated in addition to drinking water. The important thing to remember is that although these foods have a high water content, most have few vitamins and minerals and are not the must nutrient dense FV available. Therefore, be sure you aren’t consuming only these foods and are getting a balance of other fruits and vegetables with a higher content of essential nutrients and antioxidants.

13. Artificial Sweeteners?
Six approved by the FDA- Aspartame, acesulfame-K, Saccharin and Sucralose
Up to 600X sweeter than regular sugar
Inconclusive research
It is important to be aware of your consumption of artificial sweeteners because some research from the Harvard School of Public Health has shown that although artificial sweeteners are calorie free they activate a center in your brain which can cause you to crave sweeter foods and consume excess calories.
Other research from the American Heart Association and American Diabetes Association has concluded that when used in limited moderation, artificial sweeteners can aid in weight loss. It is just important to be conscious of not rewarding your body with high calorie high sugar foods every time you consume a “zero calorie” or artificially sweetned beverage.
Bottom line is the research is inconclusive and I cannot give you a scientific answer to artififical sweetener use other then providing both sides of the research that is currently out there.

14. Happy Hydration Challenge
Date: August 1st-August 15th
Goal: To drink 64 ounces of water 10 days over a two week period
Sign up for the challenge this week on the Healthy U! website and log your water intake using the water tracker on the home page.
I hope this presentation has encouraged you to drink more water! Lucky for you, Healthy U! is offering a Holy Hydration challenge this month to encourage increasing your water consumption. The goal is simple: log 64 oz. of water at least 5 days a week over a two week period. To log you water intake sign onto your Healthy U! account and under the water log tracker record your intake!

15. Kathryn Lucca- Healthy U! Navigator (215) 938-2171
Thanks so much for listening and please let me know if you have any questions at all about the presentation or Healthy U! I will be here for a while to assist you in any way possible.
Kathryn Lucca- Healthy U! Navigator
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