Download A Day of Nutrition Seminar

A Day of Nutrition
Presentation by Trisha Fleischer
Setting a food agenda for the day – “Failing to Plan is just planning to fail”
Diet vs. LiveIt
Good health is a three legged stool – exercise, food, integrity
What does a “healthy plate” look like?
What should a day of nutrition look like
USDA My plate vs. what really works
Eating with purpose
What are your nutritional goals? Do they fit with your training and lifestyle goals?
Weight loss vs. muscle building? Both?
What are Macros?
Setting Macronutrient goals
Complete vs. Incomplete Protein
Understanding and counting carbs
▪ The Glycemic Index - how does GI relate to staying lean?
Why are healthy fats important?
What does a day of healthy eating look like?
Metabolism 101 with Tips n tricks to get it revving and keep it there
Supplementation – is it for you?
Recipes
Q&A
THE HARVARD HEALTHY
EATING PLATE
THE U.S. DEPARTMENT OF
AGRICULTURE’S MY PLATE
Protein – Animal protein contains all the nine essential amino acids needed to build
new proteins (muscle).
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9 Essential Amino Acid – Leucine, Valine, Isoleucine, Lysine, Methionine, Threonine, Phenylalanine,
Tryptophan and Histodine
Complete protein contains all the nine amino acids needed to build new proteins (muscle). Animal
sources of protein tend to be complete.
Incomplete protein lack one or more "essential" amino acids that the body can't make from scratch
or create by modifying another amino acid. These usually come from fruits, vegetables, grains, and
nuts.
To get all the amino acids needed to make new protein and thus to keep the body's systems in good
shape people should eat a variety of protein each day.
Best animal protein sources are fish, poultry, lean cuts of red meats, and some lean cuts of pork.
Best plant based protein sources are legumes/beans, nuts, whole grains (but remember they also
contain fats and carbohydrates).
Lean Proteins
Healthy Fat Proteins
Extra lean ground Turkey 99% lean
Wild Caught Salmon (frozen) (no more than 12g fat per 5 oz.
serv.)
Grilled boneless Skinless Chicken Breast
Grass Fed Top Round steak
White Fish cod, orange roughy, hailbut - wild caught)
Flank or Skirt Steak, less than 5 g fat per 4 oz. serving
Turkey Burgers (less than 2g fat)
96% lean ground beef
Tilapia
White fish cooked in 1 tbsp. olive oil
Low sodium canned Tuna
Ground Bison (90% lean or better with some fat skimmed off)
Liquid Egg Whites
Whole Egg
Scallops
Grass Fed Top Sirloin
Shrimp
Turkey Burger (with 3-6g fat per 5 oz. serving
Carbohydrates – Carbohydrates provide the body with the fuel it needs for physical
activity and for proper organ function. They are sugar molecules found in a wide
array of foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft
drinks and vegetables.
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Variety of Forms - the most common and abundant forms are sugars, fibers, and starches.
The digestive system handles all carbohydrates in much the same way—it breaks them down (or
tries to break them down) into single sugar molecules and it converts most digestible carbohydrates
into glucose (also known as blood sugar) for the body to use as energy. If it is not used it is converted
into fat and stored.
Fiber is an exception, it can't be broken down into sugar molecules and so it passes through the body
undigested.
• Fiber comes in two varieties – soluble and insoluble. Soluble fiber dissolves in water, while
insoluble fiber does not.
• Fiber promotes health in many ways. Soluble fiber binds to fatty substances in the intestines and
carries them out as a waste, thus lowering low-density lipoprotein (LDL, or bad cholesterol).
Fiber helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check.
Other Carbohydrates
sweet potato /yam
Leafy Green Vegetables
High Fiber Fruits
Romaine lettuce/Kale/Arugula
Blueberries
Spinach
Raspberries
Multigrain Tortillas
Asparagus
Strawberries
cooked brown rice
Cucumber
Apples
cooked quinoa
Broccoli/Cauliflower
Blackberries
Gluten free oatmeal
Onions
Grapefruit
Brown rice cakes, low/no salt
Green Beans, Frozen
7” corn tortilla
Mushrooms
Cream of Brown rice cereal
Zucchini
Oat Bran cereal
Bok Choi
Black beans
Cabbage
Lentils
Bell peppers
Ezekiel Bread
Healthy fats – A terrific source of energy as well as a depot for storing it. It is an
important part of cell membranes, helps govern what gets into cells and what comes
out. Fats are biologically active molecules that can influence how muscles respond to
insulin's "open up for sugar" signal; different types of fats can also fire up or cool
down inflammation.
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"Good" fats—monounsaturated and polyunsaturated fats—lower disease risk. Good fats include
vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
"Bad" fats—saturated and, especially, trans fats—increase disease risk. Foods high in bad fats
include fatty red meat, butter, cheese, and ice cream, as well as processed foods made with trans fat
from partially hydrogenated oils.
Dietary cholesterol, which is derived from animal and plant protein sources, isn't the villain.
Cholesterol that is present in the bloodstream, specifically the bad LDL cholesterol, is what's a
greater concern to an individuals health. The biggest influence on blood cholesterol level is the mix
of fats and carbohydrates in your diet—not the amount of cholesterol you eat from food.
Best Healthy fats
Avocado
Natural Almond Butter
Natural Peanut butter
Raw unsalted almonds
Raw unsalted cashews
Walnuts
Olive Oil
Whole Flax seed
Ground/milled flax seed
Coconut oil (for cooking)
Coconut Milk
Almond Milk
Breakfast or PWO
1 serving complex carbohydrate; i.e. oats, oat bran, cream of rice, brown multigrain bread
1 lean protein serving
1 healthy fat serving
Morning snack
1 lean protein serving
(if eating dairy, have your 1 serving here, depending on weight loss goals)
1 Fruit serving
½ healthy fat serving
Lunch:
1 serving complex carbohydrate
1 lean protein
1 green vegetable
Mid-afternoon:
1 lean protein serving
1 leafy green vegetable
1 healthy fat serving
½ carb serving (or halve or omit dependent upon weight loss goals)
Dinner
1 lean protein serving or healthy fat protein if omitting carbohydrates
½ carb serving (optional, dependent upon weight loss goals)
1 leafy vegetable Serving
1 high fiber vegetable serving
Evening snack :
1 scoop whey protein or low/non-fat dairy serving
½ - 1 healthy fat serving (or omit depending fat/weight loss goals)
Metabolism Pitfalls Not eating
Breakfast/skipping
meals
Dehydration
Not consuming protein
at every meal
Skipping carbs
Eating refined carbs
Alcohol consumption
Eating VERY large meals
Metabolism Boosters Eating a protein the size
of your palm at every
meal
Eating carbohydrates
around workouts
HIIT training/cardio
Resistance Training
Eating smaller meals
every 3 hours
Tapering carbs as you
become less active
EAT EVERY 3 HOURS. If your schedule does not allow you to eat on a 3 hour schedule, plan ahead and break up
one of your meals into 2 parts and eat every 2 hours. Keep that metabolism going and don’t let your body dip
into your muscle stores for energy!
PLAN! PLAN! PLAN! Make a conscious effort to get all your meals in including your protein shakes. It requires
effort and planning. ☺ Failing to plan is planning to fail!
DRINK WATER - If you feel hungry, you are usually thirsty! Water should exceed a gallon a day. Especially
workout days! COFFEE, TEA and Sweetened drinks do NOT count as WATER
LIMIT CONDIMENTS - Prepared salad dressings, ketchup, BBQ sauce, hot sauces, etc., are high is sugar and
sodium. Limit Mustards, hot sauces, coffee creams as they are high in sodium and saturated fats and have a lot
of hidden calories and drive cravings for salt and sugar
ARTIFICIAL SWEETENERS – Stevia is ideal and Splenda is my second preference, in moderation. Limit diet
sodas or teas and sport drinks and juices. Drink limited crystal light. Try to use unsweetened vanilla almond or
unsweetened coconut milk in your coffee and oatmeal. Eliminate or limit use of sugar free products as they are
high in sugar alcohols and cause intestinal bloat and still cause blood sugar levels to spike and stimulate your
brain to crave sweet foods
Eating Out - order grilled chicken or fish, lean red meats. Ask food to be prepared without ANY added butter or
salt and then YOU season it to taste. Limit eating out to weekends/special occasions– best to eat meals YOU
prepared!
Whey Protein - should be low/no sugar (less than 3g per serving) low/no carb (less than 4g – eat your carbs) and
more than 24g protein per scoop and at least 100 calories per serving. I recommend Dymatize Iso-100 which is
also low sodium and lactose free! I do not like protein bars, I prefer real food but if you must, use Pure Protein
bars, 180 calorie, Not the large 300 calorie bars!
Investing in a digital food scale – learn portion sizes, i.e. . 4 oz. chicken breast by ½ cup measure is much less
than 4 oz. by weight, and carbs are more dense nutritionally than they appear physically.
Glycemic index or GI – GI classifies carbohydrates on how quickly and how high they boost blood sugar compared to pure glucose.
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Foods with a high glycemic index, like white bread, cause rapid spikes in blood sugar.
Foods with a low glycemic index, like whole oats, are digested more slowly, causing a lower and gentler change in blood sugar.
Foods with a score of 70 or higher are defined as having a high glycemic index
Foods with a score of 55 or below have a low glycemic index.
A food's glycemic load is determined by multiplying its glycemic index by the amount of carbohydrate it contains.
Low Glycemic Load (10 or under)
High-fiber fruits and vegetables (not including potatoes)
Bran cereals (1 oz.)
Many beans and legumes, including chick peas, kidney beans, black beans, lentils, pinto beans (5 oz. cooked, approx. 3/4 cup)
Medium Glycemic Load (11-19)
Pearled barley: 1 cup cooked
Brown rice: 3/4 cup cooked
Oatmeal: 1 cup cooked
Bulgur: 3/4 cup cooked
Rice cakes: 3 cakes
Whole grain breads: 1 slice
Whole-grain pasta: 1 1/4 cup cooked
No-sugar added fruit juices: 8 oz.
High Glycemic Load (20+)
Baked potato
French fries
Refined breakfast cereal: 1 oz.
Sugar-sweetened beverages: 12 oz.
Jelly beans: 10 large or 30 small
Candy bars: 1 2-oz bar or 3 mini bars
Couscous: 1 cup cooked
Cranberry juice cocktail: 8 oz.
White basmati rice: 1 cup cooked
White-flour pasta: 1 1/4 cup cooked
Daily Multivitamin – provides essential micronutrients often lacking in foods
Calcium/Magnesium/Zinc– protects bones and brain, healthy muscle and nerve function and blood
pressure/hypertension, regulates heartbeat and blood sugar levels, and supports the immune system.
Vitamin C- antioxidant, encourages growth and maintenance of tissues throughout the body ,
generating the collagen that builds skin, cartilage, tendons, ligaments and blood cells
Fish oil/Omega 3’s/EFA – heart health, reduces inflammation, natural blood thinner
Non-stimulant Fat burner – aids in fat loss by helping suppress your appetite and increase your
metabolism slightly due to the caffeine content, green tea is also an anti-oxidant containing polyphenols
L-Glutamine powder – aids tissue repair/rebuilding, soreness
CLA Conjugated linoleic acid (preworkout) – EFA promotes protein metabolism and body fat use as
fuel, lean muscle development, antioxidant, anti-catabolic
ALA alpha lipoic acid (preworkout) – EFA promotes energy production and food nutrient
production/absorption, antioxidant
Acetyl L-Carnitine liquid 1000mg pre –workout - modified amino acid that supports cellular energy
production by assisting in the transport of fat into the cells where it is oxidized and converted into ATP
and used as energy, promotes fat loss
Branch Chain Amino Acids (BCAA’s) during or post workout - BCAAs are metabolized in the muscle,
they can be used for building new proteins or for energy. They can help provide your body with vital
muscle building elements from a high-quality source. L-Leucine, L-IsoLeucine, and L-Valine are vital
Amino Acids that they body cannot manufacture, only consume through foods
Ingredients:
1/2 cup liquid egg whites and 1 whole egg
1/4 tsp. baking powder
1 Scoop Dymatize Iso-100 Vanilla Whey
Vanilla Stevia to sweeten if desired
1/2 tsp. pumpkin pie spice
1 tbsp. ground or whole flax seed
4 oz. cooked sweet potato
Put all the ingredients in a blender for 30 seconds, blend well on high. Heat a large non-stick pan over med high heat,
spray pan with pam cooking spray right before you pour the batter in. Cook in a non-stick pan over medium heat for
about five minutes till it sets up firmly on top, then flip. Add stevia or splenda for sweetener during blending if
desired. If the pancake is too large, cook in a smaller pan and make two separate pancake.
Limit use of condiments like sugar free syrups as they are high is carbs still, using sugar alcohols which are known to
cause bloating and intestinal upset. If you need to top it with something, use real fruit or agave nectar or natural
almond butter, but be aware of the extra carbohydrates and fats.
20 oz. Jennie-O Extra Lean ground turkey
1 cup cooked Quinoa
1/4 cup Liquid Egg Whites
2 tbsp. Shallots, minced
3 Garlic Cloves or 1 tsp. minced garlic
1 tbsp. + 2 tsp. Robbie’s Organic Vegan Worcestershire sauce
15 ml Robbie’s Vegan Steak Sauce (A-1 is ok also)
1 tbsp. West brae Unsweetened Ketchup
1 1/2 tsp. Sea Salt
1 tsp. Freshly Ground Black Pepper
1 1/2 tsp. Splenda Brown Sugar Blend
1 tsp. Granuted Splenda
1 tbsp. Tap Water
2 tsp. Extra Virgin Olive Oil
Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer
until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool. Preheat an
oven to 350 degrees F (175 degrees C). Heat the olive oil in a skillet over medium heat. Stir in the shallots; cook and
stir until the shallot has softened and turned translucent, then add the garlic and cook for another minute; remove
from heat to cool.
Stir the turkey, cooked quinoa, shallots, ketchup, steak sauce, 1 tablespoons Worcestershire, egg white, salt, and
pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking
sheet. Combine the splenda brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the
paste over the top of the meatloaf.
Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer
inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for 10 minutes before
slicing and serving. Makes six servings
½ c. Lucerne Cottage Cheese, 1% Milk fat, No Salt Added
3/4 c liquid Egg Whites
Spike Seasoning ¼ - 1/2 tsp.
1/2 c chopped Zucchini
½ baby spinach chopped
*optional – add chicken or 96% lean ground beef to increase the protein
Heat a medium size non-stick pan over medium heat, coat with pam cooking spray. Sauté zucchini over medium
heat till slightly translucent, when halfway cooked add egg white, spike seasoning and cook till eggs are half
way set up, then gently fold in cottage cheese, either scramble or make an omelets, your choice. You can also
add the cooked protein here as well. You can also add red pepper and mushrooms if you feel like it! Veggies are
great recovery carbs post-workout. But this meal works any time of day!