Download here - Division St. CrossFit

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.