Stay Positive Try to focus on gains instead off loss Keep your eyes on health and stable blood sugar, let getting skinny be a side effect Weight loss is a bad word! – Be specific, its fat we are concerned with
S.M.A.R.T. Goals Specific Measurable Attainable Relevant Timely (someday may never come)
Why Prioritize Nutrition? The 2 nd Preventable cause of death in the United States is Obesity (Smoking is #1) – 7/10 Americans are overweight – 3/10 Americans are Obese (that’s 60 million people) – Obesity is a direct cause of Heart Disease and Type 2 Diabetes Source: American Heart Association Research Study, million people wished they had
WHO Stats Cancer is the leading cause of death world wide 40% of all cancers can be prevented by a healthy diet Source: World Health Organization, 2006
C.D.C. Stats 7% of Americans are Diabetic – (approx 1/10) 29% of all deaths in the US in 2002 were due Heart Disease – (heart disease is preventable) 61% kids between the age 5 and 16 years of age have all the risk factors that lead to heart disease Source: Center for Disease Control
PLAN Plan your meal: carbs/fats/proteins Plan your day: timing meals and snack Plan your week: thinking ahead with batch cooking IF YOU FAIL TO PLAN, YOU PLAN TO FAIL
Two questions before we get started… How do you feel after you eat? – Sleepy or Recharged – observe your post-lunch reaction How is your sleep? – Is it more difficult to fall asleep or to wake up?
Blood Sugar “The easiest way to voluntarily reduce your risk for diabetes and heart disease is to keep your blood sugar stable” Dr. Elson M. Hass, Director of Preventative Medical Center of Marin
Carbohydrates ~1 g/lb. body weight (.8 to 1.2) Don’t go too low! Especially women (TSH)! Years ago high carbohydrate diets had been widely recommended to lower risk of coronary heart disease If you are not training 8 hours a day like Lance Armstrong or Michael Phelps skip the carb loading and start thinking about protein “However, low fat, high carbohydrate diets also reduce HDL and raise fasting levels of triglycerides.” - New England Journal of Medicine
Proteins ~1 g / lb. lean weight or.8g/lb. body weight Be careful with meat choices Exercise is a must in order maximize amino acid uptake. If you are sedentary, this will cause weight gain Dr. Layman of American College of Nutrition
Fats Quantity % (200lb. Male = 60g/day) Quality is even more important at cellular lever! Transfats like margarine raise LDL V.S. Healthy fats like Omega 3 lower LDL (flax, pumpkin seeds, walnuts, & fish oil)
– Eat every 3 to 4 hours – Always combine a carbohydrate with a protein – Eat more plant-based foods!
Is breakfast really the most important meal of the day? 1.HCl is at its peak Think steak instead of bagel 2.The 2 nd meal effect Insulin 3.Increase muscle gain and avoid muscle loss 4.Sustained energy to stay awake during class!
ATHLETE PROFILE: 22 year old female Pro Beach Volleyball GOALS: Stay energized for sports performance Stay lean enough to keep Nike bikini sponsorship
PREPARE 1.Shopping: Bring your list! 2.Cooking: By the batch! Tools Timing Taste 3.Portioning and Storage
Let’s Get Started: Essential Tools
Shopping Ever spend $200 and come home with nothing to eat? Always shop on a full stomach Always Bring the list! Try to stay on the periphery
Sample Grocery List Rolled Oats (oatmeal) C Eggs P Pam Olive Oil F 3 apples C Chunk pineapple C Almond butter F Cottage Cheese P Bag of Walnuts F Sweet Potatoes (or Yams) C Bag of dried Brown Rice C Box/bag of penne pasta C 2 containers of organic low fat yogurt P 2 cans Garbanzo beans c 1 Lg. can Tuna in water P 4 Lg. organic chicken breasts P 10 oz. fresh or frozen fish (halibut or cod) P 6 oz. Lean Beef steak (eye of round, etc.) P Bag of organic mixed baby greens C Head of cauliflower C Head of broccoli C Bag of WHOLE organic carrots C Low Calorie marinades F Black Beans C Salsas C
Baking, Broiling & Boiling once a week Short on time? Good thing you batch cooked! Potatoes, Pasta, Rice and Oats Steak, Poultry and Fish (I go through 2 George Foreman Grills a year) Steamed Veggies (broccoli, cauliflower, yellow peppers and more) Rice cooker is a great investment!
Think Backwards Cook separate Serve separate Store separate Stays fresh longer and allows for more creative combinations
OMG I Forgot to Batch Cook! Here are some quick snacks to keep on hand: Salad in a Bag Deli meats Organic Low Fat Yogurt Protein Shake Apple and walnuts Cottage Cheese and cereal or fruit
Weekly Menu Cooked dinner Monday night - pasta (make a whole bag and refrigerate the rest for a cold pasta salad next day) - toss with olive oil, shredded broccoli and shrimp (frozen). Quick Lunch or Dinner Tuesday - cold pasta, can of tuna, chop fresh tomato and olive oil - toss and eat. Quick Lunch Wednesday - Cooked rice (enough for the week), one organic chicken breast - 3 1/2 oz. (or whatever your protein intake should be for the meal), shredded carrot and 1/4 Cup organic raisins - mix - yum! Cooked Dinner Wednesday - heat your rice requirement, braise fish (can use Pam and cook in a frying or sauté pan,) and steam your cauliflower head - add some curry powder and cumin. Quick Dinner Thursday - use cold sweet potato you baked on Sunday, salad greens and a chicken breast, drizzle with olive oil and some dried tarragon - toss and eat.
Servings & Measurements – ½ and ½ rule – Measuring cups and scale: leave them home! – Deck of cards = 3 oz. meat – Baseball = 1 cup rice or pasta – 4 Dice = 1 oz cheese – Golf ball = ¼ cup of nuts – Computer mouse = one potato – Shot glass = 2 tbs salad dressing
Time Management Fast Dinner: Salad greens, garbanzo beans, pre-cooked shrimp, olive oil (no cooking). Snack #1: cottage cheese, pineapple, walnuts, Snack #2: Almond butter and apple. Snack #3: hard boiled egg (HBE) and a kiwi. (Batch bake - several sweet potatoes at a time - can be cubed when cooled and used in stir fries, salads, mix with cottage cheese, etc.).