Presentation Transcript

1. CHAMPION’S QUESTNUTRITION NIGHT

   The 3 P’s: Prioritize, Plan, Prepare Jason Deyo MS, ND (ABD) Holistic Nutritionist
2. PRIORITIZE Positive Attitude Positive Language = Positive Results Goal Setting SMART Goals Statistics
3. Stay Positive Try to focus on gains instead off loss Keep your eyes on health and stable blood sugar, let getting skinny be a side effect Weight loss is a bad word! Be specific, its fat we are concerned with
4. S.M.A.R.T. Goals Specific Measurable Attainable Relevant Timely (someday may never come)
5. Why Prioritize Nutrition? The 2ndPreventable cause of death in the United States is Obesity (Smoking is #1) 7/10 Americans are overweight 3/10 Americans are Obese (that’s 60 million people) Obesity is a direct cause of Heart Disease and Type 2 Diabetes 60 million people wished they had Source: American Heart Association Research Study, 2005
6. WHO Stats Cancer is the leading cause of death world wide 40% of all cancers can be prevented by a healthy diet Source: World Health Organization, 2006
7. C.D.C. Stats 7% of Americans are Diabetic (approx 1/10) 29% of all deaths in the US in 2002 were due Heart Disease (heart disease is preventable) 61% kids between the age 5 and 16 years of age have all the risk factors that lead to heart disease Source: Center for Disease Control
8. PLAN IF YOU FAIL TO PLAN, YOU PLAN TO FAIL Plan your meal: carbs/fats/proteins Plan your day: timing meals and snack Plan your week: thinking ahead with batch cooking
9. Two questions before we get started… How do you feel after you eat? Sleepy or Recharged observe your post-lunch reaction How is your sleep? Is it more difficult to fall asleep or to wake up?
10. C= Carbohydrates P= Proteins F= Fats CALORIES 101
11. Blood Sugar “The easiest way to voluntarily reduce your risk for diabetes and heart disease is to keep your blood sugar stable” Dr. Elson M. Hass, Director of Preventative Medical Center of Marin
12. Carbohydrates ~1 g/lb. body weight (.8 to 1.2) Don’t go too low! Especially women (TSH)! Years ago high carbohydrate diets had been widely recommended to lower risk of coronary heart disease If you are not training 8 hours a day like Lance Armstrong or Michael Phelps skip the carb loading and start thinking about protein “However, low fat, high carbohydrate diets also reduce HDL and raise fasting levels of triglycerides.” -New England Journal of Medicine
13. Proteins ~1 g / lb. lean weight or .8g/lb. body weight Be careful with meat choices Exercise is a must in order maximize amino acid uptake. If you are sedentary, this will cause weight gain Dr. Layman of American College of Nutrition
14. Fats Quantity 20 -30% (200lb. Male = 60g/day) Quality is even more important at cellular lever! Transfats like margarine raise LDL V.S. Healthy fats like Omega 3 lower LDL (flax, pumpkin seeds, walnuts, & fish oil)
15. Eat every 3 to 4 hours Always combine a carbohydrate with a protein Eat more plant-based foods!
16. GLUCOSE CURVE Simple Sugars A Balanced Meal/Snack 2 hrs 4 hrs
17. Is breakfast really the most important meal of the day? HCl is at its peak Think steak instead of bagel The 2nd meal effect Insulin Increase muscle gain and avoid muscle loss Sustained energy to stay awake during class!
18. ATHLETE PROFILE:22 year old femalePro Beach Volleyball GOALS: Stay energized for sports performance Stay lean enough to keep Nike bikini sponsorship
19. PREPARE Shopping: Bring your list! Cooking: By the batch! Tools Timing Taste Portioning and Storage
20. Let’s Get Started: Essential Tools
21. Shopping Ever spend $200 and come home with nothing to eat? Always shop on a full stomach Always Bring the list! Try to stay on the periphery
22. Sample Grocery List Rolled Oats (oatmeal)C Eggs P Pam Olive Oil F 3 apples C Chunk pineapple C Almond butter F Cottage Cheese P Bag of Walnuts F Sweet Potatoes (or Yams) C Bag of dried Brown Rice C Box/bag of penne pasta C 2 containers of organic low fat yogurt P 2 cans Garbanzo beans c 1 Lg. can Tuna in water P 4 Lg. organic chicken breasts P 10 oz. fresh or frozen fish (halibut or cod) P 6 oz. Lean Beef steak (eye of round, etc.) P Bag of organic mixed baby greens C Head of cauliflower C Head of broccoli C Bag of WHOLE organic carrots C Low Calorie marinades F Black Beans C Salsas C
23. Baking, Broiling & Boilingonce a week Short on time? Good thing you batch cooked! Potatoes, Pasta, Rice and Oats Steak, Poultry and Fish (I go through 2 George Foreman Grills a year) Steamed Veggies (broccoli, cauliflower, yellow peppers and more) Rice cooker is a great investment!
24. Think Backwards Cook separate Serve separate Store separate Stays fresh longer and allows for more creative combinations
25. OMG I Forgot to Batch Cook!Here are some quick snacks to keep on hand: Salad in a Bag Deli meats Organic Low Fat Yogurt Protein Shake Apple and walnuts Cottage Cheese and cereal or fruit
26. Weekly Menu Cooked dinner Monday night - pasta (make a whole bag and refrigerate the rest for a cold pasta salad next day) - toss with olive oil, shredded broccoli and shrimp (frozen). Quick Lunch or Dinner Tuesday - cold pasta, can of tuna, chop fresh tomato and olive oil - toss and eat. Quick Lunch Wednesday - Cooked rice (enough for the week), one organic chicken breast -3 1/2 oz. (or whatever your protein intake should be for the meal), shredded carrot and 1/4 Cup organic raisins - mix - yum! Cooked Dinner Wednesday - heat your rice requirement, braise fish (can use Pam and cook in a frying or sauté pan,) and steam your cauliflower head - add some curry powder and cumin. Quick Dinner Thursday - use cold sweet potato you baked on Sunday, salad greens and a chicken breast, drizzle with olive oil and some dried tarragon - toss and eat.
27. Servings & Measurements ½ and ½ rule Measuring cups and scale: leave them home! Deck of cards = 3 oz. meat Baseball = 1 cup rice or pasta 4 Dice = 1 oz cheese Golf ball = ¼ cup of nuts Computer mouse = one potato Shot glass = 2 tbs salad dressing
28. Time Management Fast Dinner: Salad greens, garbanzo beans, pre-cooked shrimp, olive oil (no cooking). Snack #1: cottage cheese, pineapple, walnuts, Snack #2: Almond butter and apple. Snack #3: hard boiled egg (HBE) and a kiwi. (Batch bake - several sweet potatoes at a time - can be cubed when cooled and used in stir fries, salads, mix with cottage cheese, etc.).