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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). • • • • • • 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. • • • 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. • • • "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. • • • • 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!