Become A Health Coach Certification. Pillar 1: Nutrition, Health & Wellness Week 1. Copyright All Rights Reserved. Pillar 1 Week 1 Video 2 1

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1 Become A Health Coach Certification Pillar 1: Nutrition, Health & Wellness Week 1 1

2 Essential Nutrition : The Distilled Top 20% Of Nutrition, Health & Wellness Knowledge That Matters For Health Coaches 2

3 Learning Objectives: How to Learn 100 Dietary Theories in 10 Minutes 3

4 How To Learn 100 Dietary Theories In 10 Minutes Eat vegan! Soy is terrible for you! Go Gluten-Free! South Beach! Eat like the caveman! Atkins! Eat soy! Count calories! Calories don t count! Eat like the caveman! Go Raw! 4

5 How is it possible to learn 100 dietary theories in 10 minutes? 5

6 The nifty trick we ll show you has to do with something called MACRONUTRIENTS. 6

7 What is Nutrition? Nutrition is the process of taking in nutrients from the food you eat There are 6 main nutrients: Carbohydrates Fats Proteins Water Vitamins Minerals 7

8 What is Nutrition? Carbohydrates, proteins and fats are called MACRONUTRIENTS. Meaning the body needs a large amount of them. Unique because they are the only nutrients that provide your body with energy, which is measured in calories. 8

9 What is Nutrition? Vitamins and minerals are called MICRONUTRIENTS. Meaning the body only needs trace amounts. Micronutrients do not contain calories or provide energy. However, they do affect energy metabolism. 9

10 Carbohydrates Organic compounds that contain single, double or multiple sugar units 3 types of carbohydrates: 1. Simple 2. Complex 3. Fiber 10

11 Simple Carbohydrates Simple chemical structure (only 1-2 sugar units long). Broken down and metabolized quickly by digestive system. Taste very sweet. 11

12 Complex Carbohydrates Complex chemical structure (thousands of sugar units long). Take more time to be broken down by digestive system. Taste savory or starchy. 12

13 Fiber Cannot be digested. Does not provide calories (or energy). Helps move food through digestive tract. 13

14 All 3 Carbs Are Important Carbohydrates are broken down into glucose, the body s main energy source. When the body uses carbs for energy, it can use other macronutrients for other jobs, like tissue growth and repair. The brain, kidneys, muscles and heart need carbohydrates to function properly. Fiber is crucial for intestinal health. FACTIOD! Carbohydrates have 4 calories per gram. 14

15 Carbohydrates: Starchy Foods grains potatoes fruits vegetables beans nuts seeds sweets 15

16 No matter which payment processing option you choose, make sure you can very clearly explain to your clients exactly how to give you payment. Payment can not and should not be a mystery for your client. 16

17 The Skinny On Fats Lipids Necessary for survival Maintains cellular membranes High density energy sources that provide endurance Absorption of fat-soluble vitamins Cushioning for organs and insulation of the body Factoid! 9 calories per gram Raw materials for vitamin D and hormones Taste, consistency, stability, and satiety 17

18 Sources of Fats lard meat oils butter poultry nuts dairy 18

19 3 Types of Fats 1. Saturated Fat Comes from animal sources like read meat, poultry and full-fat dairy. Solid at room temperature. Has maximum possible number of hydrogen atoms attached to every carbon atom (therefore saturated ). All carbon atoms are connected by a single bond. 19

20 3 Types of Fats 2. Unsaturated Fat In some fatty acids, a pair of hydrogen atoms in the middle of the chain is missing, creating a gap that leaves two carbon atoms connected by a double bond instead of a single bond. It is said to be unsaturated. A fatty acids with one double bond is called monounsaturated (because it has one gap). Fatty acids having more than one gap are called polyunsaturated. Monounsaturated Fat: Found in a variety of foods and oils. Referred to as MUFAs. Liquid at room temperature. 20

21 3 Types of Fats 2. Unsaturated Fat Polyunsaturated Fat: Found mostly in plant-based foods and oils (except for Omega-3s). Referred to as PUFAs Liquid at room temperature Omega-3s A special PUFA that has multiple health benefits. Can be found in plant-based foods, but the body doesn t convert it or use it as well as Omega-3 from fish. 21

22 3 Types of Fats 3. Trans Fats Occurs in some foods, but mostly created by a process called partial hydrogenation Oils become easier to cook with and less likely to spoil. Solid at room temperature. 22

23 Proteins Proteins are large, complex molecules that play many critical roles in the body Required for the structure, function, and regulation of the body s tissues and organs Proteins are made up of hundreds or thousands of smaller units called amino acids 21 different types of amino acids that can be combined to make a protein 23

24 Proteins Used to produce new tissues for growth and tissue repair, and regulate and maintain body functions Define what an organism is, what it looks like, and how it behaves, because the body is made of thousands of proteins Enzymes, used for digestion, protection, and immunity, are made of protein Factoid! 4 calories per gram Essential hormones used for body regulation require protein Proteins may be used as a source of energy when carbohydrates are not available 24

25 Sources of Protein nuts meats milk poultry cheese fish meat substitutes 25

26 Recap! The body has 6 main nutrient sources Carbohydrates, fats and proteins are the first 3, and are called MACRONUTRIENTS because they are used in large amounts by the body 26

27 Micronutrients Vitamins Minerals 27

28 2 Kinds of Vitamins Water Soluble: Includes Vitamin B complex vitamins and Vitamin C Easily lost through bodily fluids and must be replaced each day Fat Soluble: Vitamins A, D, E and K Not lost as easily in bodily fluids as water soluble 28

29 2 Kinds of Minerals Macrominerals Major minerals Needed in larger amounts: Calcium, Magnesium, Phosphorus, Sodium, Potassium Microminerals Trace minerals Needed in trace amounts: Iron, Copper, Iodine, Zinc, Fluride 29

30 Nutrient Density Foods with many micronutrients are considered nutrient dense. Nutrient density is a ratio that compares the amount of calories a food provides to the amount of nutrients it contains. Low calories + lots of micronutrients = high nutrient density. High calories + low micronutrients = low nutrient density. 30

31 Now You Know Carbohydrates Fats Proteins Water (we ll cover in next week s lesson) Vitamins Minerals 31

32 To understand dietary theories at a glance, we re going to focus the rest of this video on MACRONUTRIENTS. 32

33 Nifty Trick Alert! In a nutshell, all dietary theories simply shift the balance, source, or timing of MACRONUTRIENTS. 33

34 Nifty Trick Alert! Balance means ratio of carbs to fat to protein Source refers to which kinds of carbs, fats or proteins Timing refers to when to eat carbs, fats or proteins (Some diets also have special cooking techniques) 34

35 How to learn 100 Dietary Theories in 10 minutes Diet Timing Carbs Fats Protein Cooking Paleo Non-Specific Remove all except nonstarchy veg + fresh fruit only Yes Animal, fish, eggs, nuts, seeds only Cooked and Raw Vegan Non-Specific All Yes Plant protein only Cooked and Raw 35

36 So Vegan Diet is completely opposite of Paleo Paleo says almost no carbs Vegan says many carbs Paleo says meat fish, and eggs Vegan says no animal products ever. 36

37 How to learn 100 Dietary Theories in 10 minutes Diet Timing Carbs Fats Protein Cooking Macrobiotic Non-specific 40-60% of diet is whole grains; 20-30% of diet is vegetables (including sea vegetables) Nuts & seeds, only 2-3 times per week Tofu, miso, tempeh; seafood, nuts & seeds only 2-3 times per week Cooked and raw ZeroBelly Diet 4 meals/day (no more than 4 hours apart) Non-starchy vegetables only Eat monounsaturat ed fats at every meal Animal & plant protein allowed Cooked and raw 37

38 So Macrobiotics says 40-60% of your meals are grains Zero Belly says no grains Macrobiotics says eat fat only 2-3x per week Zero Belly says eat fat at every meal Macrobiotics says eat mostly plant protein Zero Belly says eat animal protein 38

39 Huh?! Both diets likely have scientific studies showing why their diet is PROVEN to work. No wonder people get frustrated with all the contradictory nutrition information out there! Nutrition is the most contradictory science around! Learning tons of dietary theories can actually leave you more confused than ever and COMPLETELY LOST when it comes to advising your client on what to eat. 39

40 Dietary theories are a shell game with macronutrients. 40

41 High in fat Low in fat High in animal protein Low in animal protein High in carbs Low in carbs 41

42 The Good News All dietary theories can be super simplified when you understand how they BALANCE, SOURCE or TIME and sometimes cook macronutrients. What s really COOL about this foundational understanding of dietary theories is that it will help you discover the Perfect Diet for YOU (and for your clients)! 42

43 What s Next?! How to Discover The Perfect Diet for you ( and why you won t find it in a diet book) 43

44 Let s continue the conversation in the comment below What was your aha from this video? 44