Presentation on theme: "High Desert Fitness Presents Nutrition: Back to the Basics."— Presentation transcript:
High Desert Fitness Presents Nutrition: Back to the Basics
Who am I What makes me certified to teach this? Tom Temple ISSA Certified Elite Trainer Certified Fitness Trainer Specialist in Exercise Therapy Specialist in Fitness Nutrition Live with Sheena
Today’s Discussion Back to the Basics Our eight week goals Basic macro-nutrients Suggest eating pattern How we track
Our Eight Weekly Goals The basics of High Desert Fitness’s nutrition plan 1. Hydrate 2. Include Complex Carbs and Lean Protein 3. Take a Daily Multivitamin 4. Eat More Often! 5. Stop Eating at Least 2 Hours Before Bed 6. Limit Sodium 7. Increase Fiber 8. Limit Sugar Intake
What is a macro-nutrient? Three macro-nutrients Protein Fats Carbohydrates Proteins Lean meats Salmon Eggs Low-fat Greek yogurt Definition: A nutrient required in large amounts. Carbohydrates Fruits Veggies Grains Fats Nuts & Nut-butters Avocados Oils – Fish, Olive, Coconut
We suggest eating every 2-3 hours throughout the day starting shortly you wake. Each meal should consist of Lean Protein 1 or 2 Complex Carbs You should consume between 20 to 40% of you food intake from healthy fats The amount depends on your goals Water! Water! Water! How should we eat? Suggested Eating Patterns
How do I know how much I’m eating? There are many different way to track your food consumption At High Desert Fitness we suggest using the Livestrong.com Daily Plate Login to www.livestrong.com/thedailyplate/www.livestrong.com/thedailyplate/ Click on Register (top right of page) After registering, click on my calories goals: You will be prompted to answer questions that will allot a personalized calorie count Click on food to submit calories consumed and fitness to submit calories burned. Tracking Tips 1. Do not choose anything more than 1 pound of weight loss per week… ease into your new habit! 2. Only track 4-5 days initially. The purpose of Live Strong is to give you a better idea of what you are currently consuming compared to what you should be consuming. It’s a great tool to use as a “reality check” once every 4-6 weeks.
What to expect in the future! How to navigate the Grocery Extreme Kitchen Makeovers What do you mean Sugars not good for me? The Fruit and Veggie Lesson Healthy eating on travel…it can be done. And many more!!