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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 Nutrition OPT CCP Life Coaching CrossFit Level 1 CrossFit Mobility CrossFit Olympic Weightlifting NUTRITION BASICS Diet Direction and Metabolism Macronutrients Micronutrients Protein Fat 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 proteins Why? -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 FATS Common 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 FAT Saturated 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 3 Omega 6: safflower, soy, corn, sunflower, walnut Omega 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 CARBOHYDRATE Carbs 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 PERFORMANCE Crossfit 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 fast Carbs 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 habit 2. Write down your plan 3. Post your goal publicly SETTING GOALS: HOW TO 1. Put goals down in writing – it’s not written and recorded, it’s not a goal 2. 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 weeks 4. 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 GOALS Outcome goals: Intended result that will occur from carrying out a behavior; a longterm 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.