Download Angela Parker Talks Food-Class Two Energy requirements and

Angela Parker Talks Food-Class Two Energy requirements and caloric intake Identifying emotional eating triggers and why we crave what we crave. How do I explain Energy requirements and caloric intake and cravings… And make it really effing simple. SHARE what I believe * I BELIEVE… this is just what I believe… we go chasing food because our basic nutritional needs are not met. Instead of honoring our cravings and listening to what our body is really asking for we fight our cravings or give into our cravings, without any real dialogue with our bodies. I believe that cravings are our bodies way of talking to us and we can choose to get quiet and listen or we can keep ignoring them, judging them, or pacifying them. I will choose to listen. I debated how to do this? How complicated to get? I realized that although I like to nerd out with calories and percentages that's too crazy and overwhelming if you are just trying to master the basic of a healthy diet. So I came to the realization that I would make it TOO simple. Then, if you crave more info (pun intended) you could go seek it on your own. Calories for ladies who want to lose ‐ No less than 1200 ‐ Between 1400‐1700 depending on speed of weight loss and activity levels. Calories for men who want to lose ‐ No less than 1450 ‐ Between 1450‐2000 depending on speed of weight loss and activity levels. ‐ Must create the healthiest food program under those calories My food plan & calories My food plan (ladies) comes in at about 1525‐1600. That is because it has 5 servings of protein and 3 servings of good fat. Which means if you simply follow the checklist you don't really have to count calories because its all based on serving sizes. It's easy! Eat according to serving sizes and use the checklist and you will see your body change. Do this in addition to working out and watch your whole world change. This is just a baseline. Take this info as your base and work forward. Sometimes you will CRAVE more fruit, or more carbs. And that is OK!!! Give your body what is wants but ask "why". Identify what your body is after and be smart about it! GUYS‐‐ you will need more food to maintain your weight. You will need more protein to gain. Why we need protein, carbs, fat ‐ We need protein to feed and repair our muscles. We need carbs for energy. We need fat to burn fat. ‐ We need all three and it's about finding a way to get what we need as healthily as we can. ‐ It's best to draw our carbs from fruits and veggies as our main source. Then turn to starchy carbs for the rest. REMEMBER ‐ There are no bad foods. Just better choices. The faster we move away from "bad" foods and just make smarter choices the faster we will find balance, peace and fun with our food. More carbs??? Carbs are NOT bad… but why are you choosing starchy carbs? Nutritional Needs ‐ How much protein have you had today? Water? Veggies? Good fats? Emotions ‐ Are you tired? Anxious? Sad? Depressed? Lonely? ** Needing and craving sugar tells us something is not in balance in our bodies. WHAT is it? Figure out the need NUTRITIONAL or EMOTIONAL and satisfy the NEED first. Then feed yourself. Learn what minerals and vitamins are in the foods you are craving? What foods do you reach for when you are tired? Overworked? Post workout? When you arrive to the office? When you arrive to your parents house? Anxious? Sad? Depressed? Lonely? TIPS!! Cool ways to look at each meal! BREAKFAST ‐ Make breakfast something high in protein and carbs. ‐ Eat a breakfast that you LOVE and satisfies you. ‐ This ensures your first meal is happy and not dreadful. It also ensures you start the day off with the perfect nutritional boost. ‐ If you can't have protein with your carbs add some good fat like nuts or dairy (milk, cottage cheese) ‐ If you can't have good fat with your carbs add in that veggie drink at the start of the day. ‐ Always follow breakfast with LOADS of water! ‐ Think about your snack after breakfast is over. Do you have a plan? FIRST SNACK OF THE DAY ‐ Make sure there is protein! ‐ Plus choose a fruit or veggie that will energize you! ‐ Make sure you have a big glass of water! ‐ Think about your lunch at this snack! LUNCH ‐ It's time for veggies! Go crazy! It's your first big opportunity to give your body some healthy goodness. This will keep you awake in the afternoon! ‐ Try and eat your veggies first, then protein… it just fills you up. ‐ Make sure you have protein. ‐ Stay away from the soda. ‐ Make sure you have good fats! Avocado and olive oil are perfection. ‐ You can choose if you want your second starchy carb at lunch OR your afternoon snack. It's your choice. I usually like to save mine for later :) ‐ Big ass glass of water. ‐ Plan and get excited for your afternoon snack. AFTERNOON SNACK ONE ‐ Protein or good fat… duh ‐ Plus choose a fruit or veggie that will energize you! ‐ Look at this snack as a way to fire through till the end of the day! ‐ A massive glass of water or green tea. ‐ If you like an afternoon caffeine hit, do it at this snack. ‐ SIT DOWN and enjoy this snack. if you rush around while eating you will forget! ‐ This is a great chance to organize your brain about your food. How was the first part of the day? How can you keep it up or get back on track for the rest of the day? ‐ Think about a plan for dinner…. ‐ If you have plans that are away from your normal schedule plan NOW how you can navigate this. Cocktails with friends? Dinner out? ‐ What should you do NOW to find a way to stay on track! AFTERNOON SNACK TWO ‐ Based on the info about how should you play snack #2? ‐ Are you going out later… would you rather have a glass of wine with your friends? IF SO… keep this snack clean baby! Egg whites or a veggies drink? ‐ Going home for the same old boring healthy fish dinner? Enjoy a proper snack with healthy fat/protein and some fruit or veggies. ‐ This is the snack that makes sure that dinner is so easy! Keep up your energy till dinner and you WILL make great choices! ‐ So… what's for dinner? Are you ready? DINNER ‐ Easy! You've been planning all day for this meal! ‐ Honor the work you have done by drinking water on your way home, to the restaurant, or while cooking! ‐ Sit the f$!k down and chew, process, enjoy… this is the best part… peace with food. ‐ Actually taste your food and enjoy the company after a long day. ‐ By company I do not mean other people. I mean with yourself and your relationship with food. ‐ High protein, loads of veggies. PRE WORKOUT ‐ Make it your own! ‐ I suggest a 1/2 servings of starchy carbs or piece of fruit. ‐ Keep it small. ‐ Hydrate over an hour prior to workout. GOING OUT/TIPS AND TRICKS ­ It's all about exchanges. ‐ If you know you are going to dinner with friends and will be having steak, mash potatoes, and wine. Then you will only eat 3 servings of protein before dinner, .5 serving of morning carbs, and no fruit. Instead you will up those greens and take in good healthy fats all day. ‐ Over eat carbs at breakfast, take away one fruit, and add in one green veggie. ‐ Over eat carbs and sugar at breakfast, take away all fruits, all starchy carbs, and add in as many extra servings of veggies as you can stand. ‐ Make it your own. QUESTIONS?????? ‐ I will review your food journals! And help YOU make changes.