DIY Weight Loss Guide with Dr. Derek Lee,

Slides:



Advertisements
Similar presentations
University of Georgia Cooperative Extension. Why Change Eating Habits? To prevent complications of diabetesTo prevent complications of diabetes –by keeping.
Advertisements

Go Lean With Protein Red meat is not bad for you. Now blue-green meat, thats bad for you! ~Tommy Smothers.
Finding Your Fuel Nutrient Needs of the High School Athlete Mary Andrae, MS,RD Regional Program Manager Wisconsin Milk Marketing Board WMMB.com/sports.
NUTRITION AFTER WEIGHT TRAINING BY: JOHN TYSON Audience: College Athletes.
Weight Loss Dieting Eric Perez Performance Athletes & Adults.
NUTRITIONAL NEEDS By: Jenny Broschardt. NUTRITION Nutrition is the study of food and your body needs nutrients for sources of energy, materials for growth.
WHY EAT HEALTHY?? WHAT JUNK FOOD DOES TO YOUR BODY.
Chapter 14 Textbook Personal Fitness Course Packet pages 33-35
The Benefits of Eating Right and Exercising FOR ANYONE LOOKING TO IMPROVE THEIR OVERALL HEALTH BY: JAMES BREEN.
How To Create a Healthy Meal Plan One Fitness Camp.
Calories How to determine what you are eating. Calories – What are they? Calories provide energy to our bodies. Human beings need energy to survive --
LESSON 32 FOOD GUIDE PYRAMID.
Nutrition.
Six Nutrients Video.
For The Newly Motivated By: Matt Fleekop
Nutrition.
Nutrition.  Nutrition is the science behind how your body uses the components of food to grow, maintain, and repair itself.  Nutrients are the chemical.
Curtis Arsi 5 th grade health class Nutrition What is nutrition and why is it so important?? Providing or obtaining the food necessary for health and.
VINCENT SIMONE PROPER NUTRITION Wellness Community.
Nutrition Class 5: Proteins.  Proteins are the building blocks of life.  Every cell in the body contains protein  Needed to repair cells and make new.
NUTRITION: A Healthy Diet Ms. Mai Lawndale High School.
Nutrition Ashleigh Boyce 6 th Grade. What is Nutrition? “the sum total of the processes involved in the taking in and the utilization of food substances.
Nutrition Still Chapter 14. Calorie Energy contained in food and drinks Amount of energy needed to raise the temperature of 1 gram of water by 1C Recommended.
Quick Quiz 1. Of the following breakfast items, which is most healthy?  A doughnut  Bacon and eggs  A bagel with cream cheese  A bowl of whole.
NUTRITION What are nutrients? Essential substances that your body needs in order to grow and stay healthy Six categories of nutrients: Carbohydrates Proteins.
 A visual tool for planning your diet that divides the foods into groups and the number of daily servings needed.
Ryan Scott High School Students. Meals Should cover important food groups  Vitamins and Minerals ESPECIALLY breakfast!! 
Calories How to determine what you are eating. Calories – What are they? Calories provide energy to our bodies. Human beings need energy to survive --
NUTRITION 101 : REVIEW BASIC IDEAS TO INCORPORATE INTO YOUR LIFE LONG PURSUIT OF HEALTHY NUTRITION FIND THE QUIZ CONCEPTS WITHIN.
Abbie Lee B. S. Nutritional Science Community Health Promotion MPH, 2017.
Eat Well & Keep Moving Principles of Healthy Living Module 3 Eat Well & Keep Moving From L.W.Y Cheung, H. Dart, S. Kalin, B. Otis, and S.L. Gortmaker,
Reading Labels How to determine which snack is best for you.
Eat Well & Keep Moving Principles of Healthy Living Session 3 Eat Well & Keep Moving From L.W.Y Cheung, H. Dart, S. Kalin, B. Otis, and S.L. Gortmaker,
NUTRITION SCIENCE OF NUTRITION THE STUDY OF NUTRIENTS AND THEIR INGESTION, DIGESTIONS, ABSORPTION, TRANSPORT, METABOLISM, INTERACTION, STORAGE, AND EXCRETION.
Chapter 8 Guide Nutrition for Health. Lesson 1: The Importance of Nutrition Calories- units of heat that measure the energy used by the body, and the.
Nutrition Foods I Nutrients You Need Carbohydrates = main energy source Fat = concentrated energy Protein = build and repair the body, energy source.
BREAKFAST. Minuteman/Minutemaid Healthy Body Rules #1 on the List – Eat Breakfast Everyday WHY? Why Breakfast?? School offers it each day Grab and Go.
A Healthful Diet The ABC’s and DMV’s of healthy eating.
Nutrition.
Nutrition and Physical Activity
Build Energy while Losing Weight
MyPlate Protein.
Fundamentals of Nutrition
Guidelines for a Healthful Eating Style
Event Meals Chapter 5.
Today we are going to start a new experience....
Sports Nutrition Guidelines
Chapter 5 Nutrition and Your Health
NUTRITION.
Calories As a teenager, you need MORE calories than adults do!
Sports Nutrition Guidelines
Asuhan Gizi Pada Pekerja Shift
DO NOW: As an athlete, what % of your diet should be:
Nutrition Basics Part 2.
Nutrition Smojver.
Choose A Healthy Breakfast
Eating Smart Palo Alto Medical Foundation Health Education Department
Choose My Plate and Dietary Guidelines
Power of Protein After Surgery
NUTRITION.
ANALYZE DIETARY GUIDELINES
Choose My Plate and Dietary Guidelines
Quick Quiz 1. Of the following breakfast items, which is most healthy?
Choose A Healthy Breakfast
Nutrition: The Nutrients
8 Health & Fitness Tips for Teens
NUTRITION.
Introduction to Athletic Training Jenna Bidoglio, ATC
Chapter 5 Eating Well.
What Is Nutrition? -The study of how your body uses the food that you eat.
Presentation transcript:

DIY Weight Loss Guide with Dr. Derek Lee, Direct Energy’s Health and Wellness Doctor for North America.

Conference Call Outline: Look at the science behind weight loss Learn how to start things off Learn what to eat and when to eat it Learn why tummy fat is so hard to get rid of Learn how to speed up a slowing metabolism Review nutrition calculators: BMI, body fat %, calorie counters Addressing weight loss myths

Science Behind Weight Loss Let’s look at how the impact of “when we eat” leads to: increased cravings increased blood sugar (over a period of time leads to type 2 diabetes) increased fatigue increased mood swings increased weight gain

Daily Blood Sugar Levels & Food Intake high blood sugar hyper avg blood sugar Breakfast Lunch Dinner high cravings high cravings high cravings low blood sugar stimulant leads to increase cravings and fatigue

Daily Blood Sugar Levels & Food Intake high blood sugar hyper avg blood sugar Breakfast Lunch Dinner morning coffee and no breakfast high cravings high cravings high cravings low blood sugar stimulant leads to increase cravings and fatigue

Daily Blood Sugar Levels & Food Intake high blood sugar hyper moderate blood sugar levels to stability avg blood sugar Breakfast Lunch Dinner high cravings high cravings high cravings low blood sugar stimulant leads to increase cravings and fatigue

Daily Blood Sugar Levels & Food Intake high blood sugar hyper moderate blood sugar levels to stability avg blood sugar Breakfast Lunch Dinner high cravings high cravings high cravings low blood sugar stimulant leads to increase cravings and fatigue

Daily Blood Sugar Levels & Food Intake high blood sugar hyper Eat Every 2.5 Hours moderate blood sugar levels to stability avg blood sugar Breakfast Lunch Dinner high cravings high cravings high cravings low blood sugar

What To Eat Low Glycemic Foods More Protein More Vegetables

Snacking low glycemic to reduce blood sugar spikes (takes longer to breakdown, digest and sugar release is moderate) high protein to sustain energy for longer periods (also takes longer to breakdown and is crucial for liver metabolism) 10

Glycemic Index

Protein Rich Foods Chicken Breast – 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.) Turkey – About 7 grams of protein per ounce Tuna – 6 oz. can, 40 grams of protein Salmon – 3.5 oz., 27 grams of protein Eggs – 1 large, 7 grams of protein Milk – 1 cup, 8 grams of protein (Go with 1% or skim) Cottage Cheese – 1/2 cup, 15 grams of protein Almonds, Peanuts, Cashews – 1/4 cup, 8grams, 9 grams, 5 grams of protein Peanut Butter – 2 Tablespoons, 8 grams of protein Yogurt – 8-12 grams of protein per cup

Tummy Fat Due to slowing metabolism Result of prolonged stress levels (years of stress) Hormonal changes (primarily adrenal and thyroid glands) Due to high carb diet and stimulants 14

How To Speed Up Metabolism Better nutrition Reduce stimulants Reduce carbs Increase vegetables and protein Increase supplementation Support the adrenal and thyroid glands and reduce stress. How? Accept your stress Change your stress situation Leave your stress situation Supplement to support positive frame of mind and increase sense of well being: Omega 3 fish oils, 5-HTP (melatonin, DHEA), Serotonin, St. John’s Wort, Dr. Lee’s adult daily recommendation (not for pregnant women or if currently taking medications): Vitamin D 4000iu Folate 800 mcg (5-methyltetrahyrdafolate) Vitamin B12 1000mcg DHEA 500mg (dehydroepiandrosterone) Omega 3 fish oils (1000mg) Increase your activity

Online Nutrition Tools

Online Nutrition Tools

3-Day Quick Start Nutrition Guide Do 3 Things: Eat every 2.5 hours, take a basic multi-vitamin & a quality fish oil. Good Nutrition 1. Start with maintaining good eating habits: Balance blood sugar levels by eating every 2.5 hours which means 3 meals a day and 3 significant snacks in between Breakfast starts within 30 minutes of waking in the morning and eat every 2.5 hours for the rest of the day This increases our energy levels and we avoid energy deficits in late morning and late afternoon and its associated sugar cravings Pack snacks for your day (mandatory) Snacks are light and heavy (eg. apple and nuts, fruit and yogurt) to maintain blood sugar Don’t wait to eat when you feel hungry because it will be too late Lays the foundation for weight loss. You WILL lose weight in 3 days Try this alone for 3 days and see the results 2. Supplementation is a must: (optional but will provide even better results) Poor diets and prolonged stress makes us nutrient deficient. Essential nutrients are in very low supply because we are utilizing them at a high rate without them being replenished Recommendations: Basic multivitamin – age, gender and activity specific Omega 3 Fatty Acids (Fish Source – EPA reduces cholesterol, increases HDL, DHA increases brain health, terrific for anxiety & depression Vitamin D – great for mood swings and aches and pains Vitamin C – to strengthen immune system and combat stress B complex - B vitamins address stress and nervous system health