2014 nutrition challenge: nutrition 101
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2014 Nutrition Challenge: Nutrition 101. Nutritional Strategies for General Health and Athletic Performance Longevity . About ashley . Graduate from Ohio State University with B.S. Graduate from Bauman College in Holistic Nutrition P.I.C.P BioSignature Modulation OPT CCP Nutrition - PowerPoint PPT PresentationTRANSCRIPT
2014 NUTRIT
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ABOUT ASHLEY Graduate from Ohio State University with B.S.Graduate from Bauman College in Holistic Nutrition P.I.C.P BioSignature Modulation OPT CCP NutritionOPT CCP Life Coaching CrossFit Level 1CrossFit MobilityCrossFit Olympic Weightlifting
NUTRITION BASICSDiet Direction and Metabolism MacronutrientsMicronutrientsProteinFat Carbohydrates Hormones
DIET DIRECTION AND METABOLISM Metabolism: the rate at which the body breaks down, digests,
and absorbs nutrients -Rate at which the body uses energy -Metabolism changes with health conditions (thyroid) and
seasons
Building diet direction-30-45% Carbohydrates, 25-30% Protein, 30-40% Healthy Fats-Appropriate for those growing rapidly, competitive athletes,
recovering from injury or illness-Eat like a caveman/paleo – “eat meat, vegetables, nuts, seeds,
some fruit, little starch, no sugar”-Starch should be based upon exercise level-What is not there: excessive omega 6s, gluten, soy, high
fructose corn syrup
DIET STRUCTURE The key to successfully applying a diet direction is to build the
food plan on top quality whole foods
Food quality is diminished in most restaurants and with most packaged food items. Fresh is always best
Proper food choices provide a strong nutritional foundation for life; help protect us from the health challenges we encounter, and allow us to live up to our potential as dynamic, creative human beings
DIET STRUCTURE CONTINUED What to eat?
MACRONUTRIENTS Source of calories and our raw materials for building
Consist of protein, fat, and carbohydrate
Quality is important
Need to be in right proportion
Must be well-digested
“Calories in do not equal calories out, but calories matter”
MICRONUTRIENTS Vitamins, minerals, trace minerals, phytonutrients
Functions: metabolize macronutrients, needed for hormone binding and activation, regulate pH, metabolism, cholesterol, and blood sugar
Major minerals: calcium, magnesium, sodium, potassium, chloride, phosphorous, sulfur
Minor minerals: iron, copper, zinc, selenium, chromium, manganese, silicon, vanadium, boron, molybdenum
PROTEIN Basic building blocks that are used to build, maintain, and
repair cells, enzymes, immune system and hormones
Protein has the highest satiety index of the three macros
TEF (Thermic effect of food): we actually burn calories digesting it
Displacement of carbohydrate ratio: by default, if your protein is high, your carb intake will be shifted lower
PROTEIN CONTINUED Choose animal proteinsWhy?-Complete amino acid profile -Better secretion of glucagon (converts stored glycogen into
glucose for energy)-Vegetable or grain based protein have different amino acid
profiles problematic due to anti-nutrients
Sources: red meat (quality), pork, chicken (organic), fish, eggs, whey, milk
FATSCommon myths-All fats are bad for you-Cardiovascular disease is linked to consumption of fats,
especially cholesterol-A fat-free program is an important part of any weight loss
program
Functions-Serve as insulation, energy stores and help maintain cell
functioning-Required for hormone production: DHEA, cortisol,
testosterone, estrogens
SATURATED AND UNSATURATED FATSaturated Fat-Primarily used for energy-Solid at room temperature and
least vulnerable to oxidative damage when heated
-Sources: Dairy fat, coconut oil, palm oil, tallow
Unsaturated fat-Less stable than saturated-Damaged by heat, can become
oxidized-Problems with unsaturated oils:
oxidation (forms free radicals which cause damage to cell tissue)
ESSENTIAL FATTY ACIDS AND INFLAMMATION Essential Fatty Acids (EFAs):
Omega 6 and Omega 3Omega 6: safflower, soy, corn,
sunflower, walnutOmega 3: flax, hemp, chia,
pumpkin, fish oils
Omega 3 and 6 help lower inflammatory response, increase insulin effectiveness, supports immunity, improves nerve function
When excess omega 6s are consumed, induces inflammatory response in the body
CARBOHYDRATECarbs are non-essential but our
first and main preferred source of energy
Essential for performance -Glucose: most basic and easily
used sugar. Broken down from starches (potatoes, rice, corn)
-Fructose: found in fruit-Lactose: found in dairy-High-fructose corn syrup: Almost
the same composition as sugar
CARBOHYDRATES AND PERFORMANCECrossfit is glycolytic (coverts glucose for energy) in nature While we can convert fat and protein into glycogen, it’s too
slow of a rate for immediate use, so carbs are our main source
High-intensity workouts use up our glycogen stores fastCarbs are essential for recovery Sources: potatoes, white rice, quinoa, oatmeal, fruit
90/10 RULE
This might be one meal a week, or one whole night. It’s your choice, whatever keeps you
sane!
ARE YOU READY FOR CHANGE?One habit at a time:1. Select one habit2. Write down your plan3. Post your goal publicly
SETTING GOALS: HOW TO1. Put goals down in writing – it’s not written and recorded,
it’s not a goal2. Goals are specific and measureable – Toning up, bulking up,
and getting healthier are vague notions and not goals. Losing 4 lb. of fat is a goal. If you can’t measure it or be specific about what it is that you want, it’s not a goal
3. Goals have a specific timeline – 5 weeks4. Goals are realistic – you can set a goal to gain 5 lb. of
muscle in a week but that’s not likely. Goals should reflect an accurate understanding of how long it actually takes to attain such a goal
5. A truly successful goal has a fifth quality: SIGNIFICANCE. You must aspire to accomplish something that’s personally meaningful
OUTCOME VS. BEHAVIOR GOALSOutcome goals: Intended result that will occur from carrying
out a behavior; a long-term measure of strategic effectiveness
A goal that you can’t directly control the accomplishment of the goal
Behavior goals: Goals framed around activities of the client that are under complete control of the individual
You can directly control the goal; it’s an action you can choose everyday to do every day.
WHAT IS YOUR GOAL?Please take 10 minutes to figure out what your goal for this
challenge will be.