Nutrition for Champions!
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1 Nutrition for Champions! James Gaida Owner of Fit Body Boot Camp Cochrane Voted Cochrane s Best Trainer 2015 & 2016
2 Goals of Nutrition Planning
3 Goals of Nutrition Planning Look Better => Improve Body Composition
4 Goals of Nutrition Planning Look Better => Improve Body Composition Feel Better => All-day ENERGY!
5 Goals of Nutrition Planning Look Better => Improve Body Composition Feel Better => All-day ENERGY! Live Better => Improve your Health Profile
6 Goals of Nutrition Planning Compliant Nutrition = Achieving 3 Goals
7 Goals of Nutrition Planning Compliant Nutrition = Achieving 3 Goals Non-Compliant Nutrition = No Bueno
8
9 What you ll Learn Today
10 What you ll Learn Today 5 Habits of GOOD Nutrition
11 What you ll Learn Today 5 Habits of GOOD Nutrition Simple Lifestyle eating strategy
12 What you ll Learn Today 5 Habits of GOOD Nutrition Simple Lifestyle eating strategy Action plan to start tomorrow
13 5 Habits of GOOD Nutrition
14 5 Habits of GOOD Nutrition servings of Veggies/ Day
15 5 Habits of GOOD Nutrition servings of Veggies/ Day 2. Protein w/ Every Meal
16 5 Habits of GOOD Nutrition servings of Veggies/ Day 2. Protein w/ Every Meal 3. Limit Carbohydrate Intake
17 5 Habits of GOOD Nutrition servings of Veggies/ Day 2. Protein w/ Every Meal 3. Limit Carbohydrate Intake 4. 3 Key Daily Supplements
18 5 Habits of GOOD Nutrition servings of Veggies/ Day 2. Protein w/ Every Meal 3. Limit Carbohydrate Intake 4. 3 Key Daily Supplements 5. Focus on 80/20 & Always Track it!
19 8-12 Serving of Veggies
20 8-12 Serving of Veggies Rich in Vitamins, Minerals & Antioxidants
21 8-12 Serving of Veggies Rich in Vitamins, Minerals & Antioxidants + High in Fiber & Water
22 8-12 Serving of Veggies Rich in Vitamins, Minerals & Antioxidants + High in Fiber & Water Less Body Fat, More Energy & Reduced Risk of Chronic Disease
23 8-12 Serving of Veggies Practical Strategy to Eat more Veggies
24 8-12 Serving of Veggies Practical Strategy to Eat more Veggies Have veggies chopped and ready to go
25 8-12 Serving of Veggies Practical Strategy to Eat more Veggies Have veggies chopped and ready to go Always have frozen veggies in your freezer
26 8-12 Serving of Veggies Practical Strategy to Eat more Veggies Have veggies chopped and ready to go Always have frozen veggies in your freezer Come up with innovative ways to add Veggies -Spinach Bread -Cauliflower Mash -Add to protein shakes
27 8-12 Serving of Veggies Practical Strategy to Eat more Veggies Have veggies chopped and ready to go Always have frozen veggies in your freezer Come up with innovative ways to add Veggies -Spinach Bread -Cauliflower Mash -Add to protein shakes 1 Serving = 1 Handful or ½ cup of Chopped or 1 cup Leafy
28 Protein w/ Every Meal
29 Protein w/ Every Meal Building block of muscle
30 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning
31 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning Slow muscle loss due to aging
32 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning Slow muscle loss due to aging Stabilizes Blood Sugar
33 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning Slow muscle loss due to aging Stabilizes Blood Sugar Reduce anxiety and Improve Mood
34 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning Slow muscle loss due to aging Stabilizes Blood Sugar Reduce anxiety and Improve Mood Required for synthesis of Dopamine and Serotonin
35 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning Slow muscle loss due to aging Stabilizes Blood Sugar Reduce anxiety and Improve Mood Required for synthesis of Dopamine and Serotonin Brain Food
36 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning Slow muscle loss due to aging Stabilizes Blood Sugar Reduce anxiety and Improve Mood Required for synthesis of Dopamine and Serotonin Brain Food Necessary to generate enzymes, hormones and Neurotransmitters for cognitive function
37 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning Slow muscle loss due to aging Stabilizes Blood Sugar Reduce anxiety and Improve Mood Required for synthesis of Dopamine and Serotonin Brain Food Necessary to generate enzymes, hormones and Neurotransmitters for cognitive function Maintains strong bones
38 Protein w/ Every Meal Building block of muscle Faster metabolism & More fat burning Slow muscle loss due to aging Stabilizes Blood Sugar Reduce anxiety and Improve Mood Required for synthesis of Dopamine and Serotonin Brain Food Necessary to generate enzymes, hormones and Neurotransmitters for cognitive function Maintains strong bones Enhances calcium absorption
39 Protein w/ Every Meal **Looking for Complete Protein Sources** (all of the essential amino acids)
40 Protein w/ Every Meal **Looking for Complete Protein Sources** (all of the essential amino acids) Meat Group Beef Eggs Chicken/Turkey Fish Whey Protein Powder Cottage Cheese Vegetarian Sources Quinoa Spirulina Chia Seeds Hemp Seeds/ Powders Vegetarian Protein Powders Beans & Rice combo
41 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal
42 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal Ready-to-go Protein Sources
43 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal Ready-to-go Protein Sources Pre-cook & refrigerate or freeze
44 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal Ready-to-go Protein Sources Pre-cook & refrigerate or freeze Stock your pantry with some protein shake options
45 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal Ready-to-go Protein Sources Pre-cook & refrigerate or freeze Stock your pantry with some protein shake options On-the-go Protein Sources
46 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal Ready-to-go Protein Sources Pre-cook & refrigerate or freeze Stock your pantry with some protein shake options On-the-go Protein Sources Beef Jerky
47 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal Ready-to-go Protein Sources Pre-cook & refrigerate or freeze Stock your pantry with some protein shake options On-the-go Protein Sources Beef Jerky Bison or Turkey Pepperoni Sticks
48 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal Ready-to-go Protein Sources Pre-cook & refrigerate or freeze Stock your pantry with some protein shake options On-the-go Protein Sources Beef Jerky Bison or Turkey Pepperoni Sticks Protein Shakes
49 Protein w/ Every Meal Practical Strategy to Protein w/ Every Meal Ready-to-go Protein Sources Pre-cook & refrigerate or freeze Stock your pantry with some protein shake options On-the-go Protein Sources Beef Jerky Bison or Turkey Pepperoni Sticks Protein Shakes Protein Bars (Bulletproof.com)
50 Limit Carb Intake
51 Limit Carb Intake Carbs in all forms are SUGAR (some are lower impact)
52 Limit Carb Intake Carbs in all forms are SUGAR (some are lower impact) SUGAR will make you fat
53 Limit Carb Intake Carbs in all forms are SUGAR (some are lower impact) SUGAR will make you fat SUGAR is inflammatory and dramatically increases your chances of chronic disease: Cancer, Diabetes, & Cardiovascular Disease
54 Limit Carb Intake Carbs in all forms are SUGAR (some are lower impact) SUGAR will make you fat SUGAR is inflammatory and dramatically increases your chances of chronic disease: Cancer, Diabetes, & Cardiovascular Disease Carbs need to be LIMITED but not ELIMINATED
55 Limit Carb Intake Good Carbs are compliant in the first meal after your workout Good Carbs Yams, Sweet Potato s, White Potato s Rice (Wild, Brown, White etc.) Squash, Carrots, Beets, Peas Berries (Straw, Rasp, Blue etc.) Fruit (Apples, Oranges, Pears etc.) Not-so-Good Carbs Bread (white, brown, sprouted) Corn Pasta Muffins, Cookies, Bagels, Cakes etc. Honey, Agave, Maple Syrup
56 Limit Carb Intake Good Carbs are compliant in the first meal after your workout Not-so-Good Carbs fall into the 20% category Good Carbs Yams, Sweet Potato s, White Potato s Rice (Wild, Brown, White etc.) Squash, Carrots, Beets, Peas Berries (Straw, Rasp, Blue etc.) Fruit (Apples, Oranges, Pears etc.) Not-so-Good Carbs Bread (white, brown, sprouted) Corn Pasta Muffins, Cookies, Bagels, Cakes etc. Honey, Agave, Maple Syrup
57 3 Key Supplements
58 3 Key Supplements Probiotics
59 3 Key Supplements Probiotics Fish Oil
60 3 Key Supplements Probiotics Fish Oil Vitamin D3 (+K2)
61 3 Key Supplements Probiotics Good Bacteria in your gut Fish Oil Vitamin D3 (+K2)
62 3 Key Supplements Probiotics Good Bacteria in your gut Regulate your immune system & digestion Fish Oil Vitamin D3 (+K2)
63 3 Key Supplements Probiotics Good Bacteria in your gut Regulate your immune system & digestion Cancer, Depression, Arthritis, IBS Fish Oil Vitamin D3 (+K2)
64 3 Key Supplements Probiotics Good Bacteria in your gut Regulate your immune system & digestion Cancer, Depression, Arthritis, IBS Fish Oil Source of Omega 3 s (anti-inflammatory) Vitamin D3 (+K2)
65 3 Key Supplements Probiotics Good Bacteria in your gut Regulate your immune system & digestion Cancer, Depression, Arthritis, IBS Fish Oil Source of Omega 3 s (anti-inflammatory) Cancer, Cardiovascular Disease, Diabetes, Arthritis Vitamin D3 (+K2)
66 3 Key Supplements Probiotics Good Bacteria in your gut Regulate your immune system & digestion Cancer, Depression, Arthritis, IBS Fish Oil Source of Omega 3 s (anti-inflammatory) Cancer, Cardiovascular Disease, Diabetes, Arthritis Vitamin D3 (+K2) Cancer, Heart Disease, Diabetes, Arthritis, Osteoperosis, Multiple Sclerosis, Psoriasis, Autism, Depression, Dementia, Obesity
67 3 Key Supplements Practical Strategy to the 3 Key Supplements
68 3 Key Supplements Practical Strategy to the 3 Key Supplements Probiotics
69 3 Key Supplements Practical Strategy to the 3 Key Supplements Probiotics Fermented Foods (kefir, kimchi, sauerkraut etc.)
70 3 Key Supplements Practical Strategy to the 3 Key Supplements Probiotics Fermented Foods (kefir, kimchi, sauerkraut etc.) Supplement with 10 billion live units per day (or more)
71 3 Key Supplements Practical Strategy to the 3 Key Supplements Probiotics Fermented Foods (kefir, kimchi, sauerkraut etc.) Supplement with 10 billion live units per day (or more) Fish Oil
72 3 Key Supplements Practical Strategy to the 3 Key Supplements Probiotics Fermented Foods (kefir, kimchi, sauerkraut etc.) Supplement with 10 billion live units per day (or more) Fish Oil Supplement with 3,000-6,000 EPA + DHA each day
73 3 Key Supplements Practical Strategy to the 3 Key Supplements Probiotics Fermented Foods (kefir, kimchi, sauerkraut etc.) Supplement with 10 billion live units per day (or more) Fish Oil Supplement with 3,000-6,000 EPA + DHA each day Vitamin D3 (+K2)
74 3 Key Supplements Practical Strategy to the 3 Key Supplements Probiotics Fermented Foods (kefir, kimchi, sauerkraut etc.) Supplement with 10 billion live units per day (or more) Fish Oil Supplement with 3,000-6,000 EPA + DHA each day Vitamin D3 (+K2) 30 Minutes of mid-day sun w/ skin exposed
75 3 Key Supplements Practical Strategy to the 3 Key Supplements Probiotics Fermented Foods (kefir, kimchi, sauerkraut etc.) Supplement with 10 billion live units per day (or more) Fish Oil Supplement with 3,000-6,000 EPA + DHA each day Vitamin D3 (+K2) 30 Minutes of mid-day sun w/ skin exposed Supplement w/ 2,000-6,000 IU per day
76 Focus on 80/20
77 Focus on 80/20 You don t need to be PERFECT
78 Focus on 80/20 You don t need to be PERFECT 80% of the time you are Compliant
79 Focus on 80/20 You don t need to be PERFECT 80% of the time you are Compliant 20% of the time NO RULES
80 Focus on 80/20 You don t need to be PERFECT 80% of the time you are Compliant 20% of the time NO RULES 80/20 is mindful eating for long-term without diets
81 Focus on 80/20 You don t need to be PERFECT 80% of the time you are Compliant 20% of the time NO RULES 80/20 is mindful eating for long-term without diets Always be tracking!
82 Focus on 80/20 Compliant Nutrition Rules
83 Focus on 80/20 Compliant Nutrition Rules 1. Protein & Veggies w/ healthy fats (avocado, olive oil, coconut oil etc.)
84 Focus on 80/20 Compliant Nutrition Rules 1. Protein & Veggies w/ healthy fats (avocado, olive oil, coconut oil etc.) 2. Good Carbs first meal after workout
85 Focus on 80/20 Compliant Nutrition Rules 1. Protein & Veggies w/ healthy fats (avocado, olive oil, coconut oil etc.) 2. Good Carbs first meal after workout 3. No sugars or artificial sweeteners
86 Focus on 80/20 Tracking Compliance
87 Focus on 80/20 Tracking Compliance 3 meals a day for 7 days = 21 meals/ week
88 Focus on 80/20 Tracking Compliance 3 meals a day for 7 days = 21 meals/ week 80% of 21 is about 17 meals
89 Focus on 80/20 Tracking Compliance 3 meals a day for 7 days = 21 meals/ week 80% of 21 is about 17 meals 20% of 21 is about 4 meals
90 Focus on 80/20 Tracking Compliance 3 meals a day for 7 days = 21 meals/ week 80% of 21 is about 17 meals 20% of 21 is about 4 meals So.4 NC s per week is roughly 80/20
91 Focus on 80/20 Tracking Compliance On a weekly basis keep track of your NC s
92 Focus on 80/20 Tracking Compliance On a weekly basis keep track of your NC s 80/20 is Relative: Goal set for the week based on what you need for success
93 Focus on 80/20 Tracking Compliance On a weekly basis keep track of your NC s 80/20 is Relative: Goal set for the week based on what you need for success Measure results every 4-6 weeks and determine the success of your Action Goals (adjust if needed)
94 Focus on 80/20
95 5 Habits Practical Strategy to Use the 5 Habits
96 5 Habits Practical Strategy to Use the 5 Habits Start with 1 Habit you could successfully change tomorrow
97 5 Habits Practical Strategy to Use the 5 Habits Start with 1 Habit you could successfully change tomorrow Once you ve accomplished this habit successfully for 2-3 weeks, implement the next change
98 5 Habits Practical Strategy to Use the 5 Habits Start with 1 Habit you could successfully change tomorrow Once you ve accomplished this habit successfully for 2-3 weeks, implement the next change Ex. Week 1: Track your weekly 80/20
99 5 Habits Practical Strategy to Use the 5 Habits Start with 1 Habit you could successfully change tomorrow Once you ve accomplished this habit successfully for 2-3 weeks, implement the next change Ex. Week 1: Track your weekly 80/20 Week 3: Supplement daily w/ Fish Oil, Probiotic and Vitamin D
100 5 Habits Practical Strategy to Use the 5 Habits Start with 1 Habit you could successfully change tomorrow Once you ve accomplished this habit successfully for 2-3 weeks, implement the next change Ex. Week 1: Track your weekly 80/20 Week 3: Supplement daily w/ Fish Oil, Probiotic and Vitamin D Week 6: Tracking Veggie Intake with Minimum Daily Serving Goal
101 5 Habits Practical Strategy to Use the 5 Habits Start with 1 Habit you could successfully change tomorrow Once you ve accomplished this habit successfully for 2-3 weeks, implement the next change Ex. Week 1: Track your weekly 80/20 Week 3: Supplement daily w/ Fish Oil, Probiotic and Vitamin D Week 6: Tracking Veggie Intake with Minimum Daily Serving Goal Week 9: Consistent Breakfast (protein shake)
102
103 THANK YOU!
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