Nutrition Coach: Dan Garner
|
|
- Shanon Neal
- 5 years ago
- Views:
Transcription
1
2 Nutrition Coach: Dan Garner 1. Eat every 2-4 hours. Eating every 2-4 hours keeps your blood sugar levels stable which in turn, keep your appetite stable and kills cravings. Eating every 2-4 hours also keeps mental and physical energy levels balance. I find my athletes are much more cognitively aware and mentally sharper eating in this manner then prolonged periods between meals. Your brain consumes 20% of the glucose (carbohydrates) that your body has circulating around. If you re left hungry, your brain is too. Eating whole, not packaged or boxed foods is optimal but if there is a busy time in the day where you feel you need to make a shake or have a protein bar it is better to have that then to not eat for an extended period of time. 2. Eat lean protein with every meal. When you consume protein your metabolism has to work much harder in order to break it down and absorb it then any carbohydrate or fat, resulting in a much increased metabolic rate and increased amount of calories burned just simply through digestion. So when we eat protein with every meal we are naturally increasing our thermic effect of feeding 20-30% after each serving. Example, if you eat 100calories of protein, of those calories are burned off simply through digestion. Protein also balances blood sugar, improves detoxification, builds muscle and offers a much greater satiety than other forms of food.
3 3. Eat vegetables with every meal. Yes this includes breakfast. The majority of the population s acid / base balance is way off in the acidity department simply because we do not eat enough base-load nutrients. Vegetables provide a fantastic base effect on the body allowing you to balance out your ph level. When the ph level is balanced you digest food more efficiently, have higher energy levels, fight off colds/sickness s more efficiently and also are able to make physique changes at a quicker rate whether it be muscle building or fat loss. In addition, the added vegetables bring much more fiber to your diet and result in greater digestion of protein, improved gut bacteria and improved bowel movements. Aim for 5+ fist size servings a day. 4. Only eat carbohydrates when you deserve them. There is no such thing as an essential carbohydrate. By that I mean our bodies do not have a required daily amount of carbohydrates in order to sustain function. We absolutely need fats and proteins, but not carbohydrates. Carbohydrates are best used after physical activity when you have expended energy and have earned the right to have them. Post-exercise is when the body is most insulin sensitive, this means it is much more efficient at delivering carbohydrates to the muscle cell and storing them as fuel as opposed to storing them in the fat cells. If you re going to have carbohydrates, make sure you have exercised and eat them within the two hour window after your workout. It is smart to time your carbohydrates in the post-workout area because your body will better digest and absorb them with a smaller susceptibility of them being stored as fat but they will also help drive amino acids across the cell walls to aid in muscle building.
4 5. Eat healthy fats every day. Contrary to popular belief, fats are not nearly as fattening as carbohydrates, not even close. Fats play a major role in many important functions in the body and should be eaten every day and with every meal with only one exception; the meal you have after your workout should only comprise of protein / carbohydrates, whereas the rest of your day should comprise of protein / healthy fats. Provided you choose healthy fats, like those suggested in the preferred foods list, this will help increase testosterone, lubricate your joints and keeps energy levels balanced. 6. Drink water, Vegetable concentrates, Organic Coffee and Green Tea. To put it short, never drink your calories. No soda s, alcohol, milk, juice, latte s, etc. The majority of these drinks are filled with sugars and artificial ingredients that have been shown to not only add fat to the body (yes even the calorie-free diet pops add weight to the body) but also play a role in the formation of many serious illness s. All incoming calories should be coming from nutrient dense foods outside of your carbohydrate / protein performance drinks. 7. Eat Nutrient Dense Foods. By nutrient dense I mean the amount of vitamins, minerals and phytonutrients you can receive per serving size. So for example, a serving of the vegetable concentrate Wellness greens drink in a 8oz glass will provide me with the phytonutrients and antioxidant capacity of 20+ servings of fruits and vegetables, crazy right? Whereas an 8oz
5 serving of orange juice will give me nothing but 35g of table sugar (9 teaspoons!) and only 60mg of Vitamin C. Worthless and counter intuitive to health. Eating nutrient dense foods provides a much higher satiety and overall benefit to the body, there is no sense in putting something in your system if it serves no purpose. See my preferred food list for good examples of these. 8. Plan to break the rules. It s ok not to be perfect. I m not perfect either, nor is anybody. So plan ahead of time when you want to break one of these rules. Let s say you ate 5 meals a day, times that by 7 and we have 35 meals in a week. So if you were good 90% of the time it would allow you to break the rules 10% of the time, that would be 3 meals per week you can break the rules. Whether it be that you forgot to have protein, or you felt like having carbs with breakfast, or you had some alcohol or whatever it may be. Just be sure to be strict when you are on the plan and the better you are, the better the results will be. Following these habits can have a huge positive impact on your health and physique goals. I should also mention that it SUCKS when you break a rule by accident when you don t prepare your meals ahead of time and are forced to break a rule simply because you weren t prepared. Because it still counts, if you break a rule by accident that is still a rule you broke and you have to hold yourself accountable for it. Personally if I was going to break a rule I would want it to be something I want! As opposed to just not having any chicken cooked to eat or whatever it may be. Which leads me to the next habit.
6 9. Prepare meals in advance. Being in the nutrition industry, I can tell you this derails more people than anything else, and it shouldn t because it is very easy and not time consuming to do. I personally cook a large batch of food for the next few days on Sunday s and Wednesday s. I eat anywhere from 7-10 meals a day depending on my goal at the time and I always have food prepared. It is very doable even with a busy schedule, it takes me less than an hour each day to cook and package food for the week then you have it and you are ready to go. This leads to following the other habits a lot more easily. You already have protein cooked, you have healthy fats prepared, it s already cooked so you can eat every 2-4 hrs, buying food in bulk also saves you money then eating out and being on the go, and on top of all that it is so easy and stress-free to just grab prepared food and walk out the door. The work has already been done, all you have to do is eat it. 10. Eat a variety of healthy foods. Studies have shown that the average North American only chooses from 11 different foods each week on average. If we only stick to 11 different foods, we are allowing ourselves to become subject to only a select group of nutrients. Eat a variety of fruits and vegetables of all the different colours, eat a variety of animal products and try to always switch things up. The healthiest people are the people that eat the widest variety of plant and animal products.
7 11. Supplement smart. 100 years ago when the soil quality was rich and the plants and animals were organic, supplementation was not necessary. From the decades of factory farming and genetic modification of our food the food quality we have today is a fraction of what it used to be. Many vitamins, minerals and phytonutrients get destroyed in the process of genetic modification, chemicals, preservatives and pesticides trying to make foods larger, juicier, have a longer shelf life, look fresher and even smell better. This is not food as nature intended it to be and to have optimal energy levels, blood work and fitness results I recommend all clientele to supplement with a high quality multivitamin, additional vitamin d3, magnesium, probiotic and a fish oil just as a start and depending on their lifestyle, current state of health and goals the list can grow larger. But start with these basics and you will be doing your body a huge favour. For more on supplements check out the supplement guide PDF. 12. If fat loss is the goal, only eat until you are 80% full. Neurotransmitter connections between the GI tract and the brain take an average of 20 minutes to tell the brain that you are full. Lot s of times people eat more than their necessary share during this 20 minute window and it leads to over eating and a slowed process of weight loss. Eat until you are 80% full and you will find that 20 minutes after your meal you will feel your satiety.
10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50
10-Day Menopause Flat Belly QuickStart Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 DISCLAIMER The information presented in this work is by no way intended
More informationWhat to Eat After You Work Out
What to Eat After You Work Out Refuel and Recover with a Post Workout Meal or Snack 6.7KSHARES Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance
More informationThe Ketosis CookBook Review
The Ketosis CookBook Review The Ketogenic diet is one of the healthiest ways you can eat, and many nutritionists and dieticians are now recommending it to people who need to balance their blood sugar levels,
More informationNUTRITION GUIDELINES 2.0
NUTRITION GUIDELINES 2.0 A GUIDE TO DIET CORRECTION BY DAN FITTS Intro. The thing with nutrition it is very easy to do the things I m going to suggest. It is also very easy not to do them. Which is why
More informationIf you wish to achieve proper body shaping you need to eat healthy every 2 or three hours. This helps jumpstart your metabolism, which accelerates fat burning. Eating in this frequency helps curb hunger
More informationLuigi Gratton. Vice President, Education Nutrition Advisory Board. Powerful Products = Powerful Nutrition
Luigi Gratton Vice President, Education Nutrition Advisory Board Powerful Products = Powerful Nutrition What does the Human Body need? A Lot! Protein to help build and maintain lean muscle mass Carbs provide
More informationHockey Nutrition Tips
Hockey Nutrition Tips 6 Classes of Nutrients Essential for Top Performance 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Carbohydrates: are a source of energy that can be either simple
More informationTOP TEN NUTRITION TIPS
TOP TEN NUTRITION TIPS www.thefitnessexperts.co.uk Medical Disclaimer The material provided within this book is for information purposes only and in no way supersedes any prior advice given by a medical
More informationGUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE
GUIDE TO HEALTHY SHOPPING WITH DIABETES Please note: Product selection may vary between Costco Wholesale locations DIVIDE YOUR CART. MAKE HEALTHIER FOOD CHOICES. Apply MyPlate principles to your cart.
More information10 Lean Habits for weight loss
10 Lean Habits for weight loss 10 LEAN HABITS Trying to lose weight doesn t have to mean a complete diet overhaul. It doesn t have to take over your life, it is achievable and it can be sustainable. Making
More information:: WEIGHT LOSS FUNNEL :: Your Fat Loss Report. By: WEIGHT LOSS FUNNEL 1 / 9
:: WEIGHT LOSS FUNNEL :: Your Fat Loss Report By: www.downloadplrproducts.com WEIGHT LOSS FUNNEL 1 / 9 What Does The Weight Loss Industry Not Want You To Know? Diet Food Is Not Healthy & They Do Not Work
More informationCompany & Key Nutritional Tenets. when presenting to Registered Dietitians
Company & Key Nutritional Tenets when presenting to Registered Dietitians 1 Company Overview Created for active, busy people who care about what they eat. We seek to consistently delight people with delicious,
More informationSupplements That Work
Supplements That Work Supplements can be confusing and expensive! Do they work? Do you need them? How should you take them? This guide is an introduction to supplements that most people need. Are supplements
More informationProtein. Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain as this can influence your mood.
Regular meals Maintaining blood sugar levels helps to maintain a good mood throughout the day. Make sure you eat at least three meals each day. Missing meals can cause mood swings, irritability and fatigue.
More informationJump Natural keto diet overview. Burn Fat. Boost your body s ketones. Block Hunger.
Jump Natural keto diet overview Burn Fat. Boost your body s ketones. Block Hunger. Here are some reasons why Jump Start - The #1 people search on the internet with weight is "How do I lose it fast'. They
More informationLosing weight. Getting Started with Weight Loss
Losing weight Firstly before we start we just want exclaim that we are not promoting one specific eating plan or diet. We are simply giving you guidelines to aid you to find the perfect lifestyle for you.
More information3/17/2017. What is Fiber? Fiber and Protein in Your Diet. Fiber Intake Recommendations. Fiber, Satiety, and Weight Relationships.
What is Fiber? Dietary Fiber consists of nondigestible carbohydrates. Fiber has many roles such as delaying gastric emptying and reducing blood cholesterol concentrations. Fiber and Protein in Your Diet
More informationINTERMITTENT FASTING PROTOCOL
1 INTERMITTENT FASTING PROTOCOL Intermittent Fasting (IF) has quickly become one of the most popular trends in the fitness industry. From how easy it is to follow, to the many health benefits that have
More informationLesson 1 Carbohydrates, Fats & Proteins pages
Lesson 1 Carbohydrates, Fats & Proteins pages 190-201 What are the 3 classes of nutrients that supply your body with energy and how does the body obtain the energy from foods? Describe the roles that carbohydrates,
More informationWhat is Keto-ish Nutrition
What is Keto-ish Nutrition So the Keto-ish nutrition plan I follow, focuses on eating real, whole foods that are low in carbohydrates but high in lean proteins and healthy fats. This lower carb diet keeps
More informationOffseason Training: Nutritional Troubleshooting and FAQ Section
Offseason Training: Nutritional Troubleshooting and FAQ Section Before we get anything started with the trouble shooting aspect of this manual I m going to actually have to ask you a few questions first.
More informationFLAWLESS TRAINING Your guide to sugar and eczema
FLAWLESS TRAINING Your guide to sugar and eczema FLAWLESS TRAINING: SUGAR AND ECZEMA The USDA reports that the average American consumes a STAGGERING 2.5 pounds (over a kilo) of sugar a week: about 22
More informationFAQS 7. WHAT IS THE MEDITERRANEAN DIET? WHAT DOES IT HAVE TO DO WITH M3? 1. DO I HAVE TO TAKE ALL THREE PRODUCTS TO LOSE WEIGHT?
FAQ FAQS 1. DO I HAVE TO TAKE ALL THREE PRODUCTS TO LOSE WEIGHT? M3 is designed for weight loss with the use of all three products, in addition to three lifestyle pledges. These products work synergistically
More informationExploring Nutrition Handout
What is Eating? Taking something in through the mouth as food: ingesting, chewing, and swallowing Think of eating like putting fuel in a car Your body needs fuel for energy. What do you think Grow Foods
More informationGrant High School Dance Team. Nutrition Plan
Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense
More informationThe 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating!
The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating! Diet and exercise are two keys to a healthy lifestyle. However, the foods you eat may play a much larger role in your health than you
More informationWhy we get hungry: Module 1, Part 1: Full report
Why we get hungry: Module 1, Part 1: Full report Print PDF Does Anyone Understand Hunger? Hunger is not simply a signal that your stomach is out of food. It s not simply a time when your body can switch
More informationReinforce healthy habits
Breakfast everyday! Eat your fruits and veggies/ CHOOSE meals with carbohydrates, proteins, and fats Always HYDRATE Reinforce healthy habits The Game Plan Schedule meal planning and nutrient timing to
More informationSMOOTHIES GEORGIA 4-H COTTON BOLL AND CONSUMER JUDGING 2016
SMOOTHIES GEORGIA 4-H COTTON BOLL AND CONSUMER JUDGING 2016 Smoothies have become a popular choice for snacks and meals. While once something that you could only get from your home blender and a few basic
More informationTHE 5 STEP HABITUAL NUTRITION COACHING SYSTEM
THE 5 STEP HABITUAL NUTRITION COACHING SYSTEM RESOURCE PACK Ru Anderson Performance Nutritionist, Author, Speaker, Owner of Exceed Nutrition APPLY THIS SYSTEM AND HAVE YOUR CLIENTS TRULY MASTER THEIR DAILY
More informationGUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE
GUIDE TO HEALTHY SHOPPING WITH DIABETES Please note: Product selection may vary between Costco Wholesale locations DIVIDE YOUR CART. MAKE HEALTHIER FOOD CHOICES. Apply MyPlate principles to your cart.
More informationCOPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS
COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS TABLE OF CONTENTS 4 5 11 21 Welcome Part 1: Why Detox? Part 2: Why Superfood
More informationWeight Loss, Healthy Eating and Energy Balance
Weight Loss, Healthy Eating and Energy Balance Diet and weight loss is an area that everyone has an opinion on. Every person is different and like exercise one diet does not fit everyone. The following
More informationNutrition Wars: Choosing Better Carbohydrates
Nutrition Wars: Choosing Better Carbohydrates What are carbohydrates? There are 2 main types of carbohydrates: Simple carbohydrates include sugars found naturally in fruit, some vegetables, milk and milk
More informationCheat Sheet: Guidelines for Healthy Eating
Cheat Sheet: Guidelines for Healthy Eating While some people need a bit more support making dietary changes, others need just a quick outline like this one. The basic tenets of eating well are this: Intake
More informationEat Well Live Well. Making Healthy Choices
MARCH 2018 Eat Well Live Well Making Healthy Choices Eat Well, Live Well Your diet has a profound effect on your life. What you eat can change how you feel, both emotionally and about yourself as a whole.
More informationFAT LOSS DIET By Jade Teta, ND, CSCS
11 NEW RULES OF A FAT LOSS DIET By Jade Teta, ND, CSCS INTRODUCTION Fat loss eating is different from a weight loss approach to food. Weight loss places a sole focus on calories. Fat loss focuses on calories
More informationElementary Program Unit 5.3
Elementary Program Unit 5.3 Lesson: Knowledge is Power Goals: Students will be able to identify the number of grams or milligrams of fat, sugar, fiber, and sodium in one serving by reading the nutrition
More informationMACRO NUTRIENTS, CARBOHYDRATE TIMINGS. with Ellen Murray
MACRO NUTRIENTS, CARBOHYDRATE TIMINGS with Ellen Murray WHAT ARE MACRO-NUTRIENTS? What should my meals look like? Balanced meals and snacks try to include all 3 key food groups (MACROS) in all meals and
More informationS y n e r g y Beach Body Project. Unleash Your Potential
S y n e r g y Beach Body Project Unleash Your Potential NUTRITION Conventional low calorie/low fat dieting in not fun. On top of that, it just plain doesn t work. The standard low-fat/low calorie diets
More informationAchieving Wellness through a whole foods based diet
Achieving Wellness through a whole foods based diet By: Aziza Amarshi, BSc, RPh, RHN aziza@kingcitypharmacy.ca King City Guardian Pharmacy In the business of keeping you healthy Today s discussion What
More informationThe 6 simple things you must do to create a healthy, slim, ageless body. Carolyn Hancox
The 6 simple things you must do to create a healthy, slim, ageless body Carolyn Hancox Copyright 2013 by Carolyn Hancox All rights reserved. Publisher: LiveWell Consulting Designer: Light Edge Productions
More informationNUTRITION EDUCATION LESSON CODE FG MyPyramid: Simple Steps for Healthy Living
\ NUTRITION EDUCATION LESSON CODE FG-000-06 MyPyramid: Simple Steps for Healthy Living LESSON DESCRIPTION In this video and activity lesson class participants will explore the different food groups in
More informationALL RIGHTS RESERVED MEDICAL DISCLAIMER
ALL RIGHTS RESERVED Unless otherwise indicated, all materials on these pages are copyrighted by HYMS. All rights reserved. No part of these pages or inserts, either text or images, may be used for any
More informationCOPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS
COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS TABLE OF CONTENTS 4 5 11 21 31 Welcome Part 1: Fat Loss the Truth Part
More informationFollowing Dietary Guidelines
LESSON 26 Following Dietary Guidelines Before You Read List some things you know and would like to know about recommended diet choices. What You ll Learn the different food groups in MyPyramid the Dietary
More informationNUTRITION CHALLENGE 2015 DIVISION ST. CROSSFIT FEBRUARY 2015
NUTRITION CHALLENGE 2015 DIVISION ST. CROSSFIT FEBRUARY 2015 BEFORE WE GET STARTED. Temper expectations four weeks is a short period of time this is just the beginning of establishing long-term healthy
More informationStudy of how your body takes in and uses food
Chapter 10 Lesson 1 Study of how your body takes in and uses food Nutrients substances in food that your body needs to grow, repair, and supply energy Calorie unit of heat used to measure the energy your
More informationAchieve The Standard In Daily Nutrition. Live Without Limits
Achieve The Standard In Daily Nutrition Live Without Limits KEY BENEFITS*: Supports a balanced, active lifestyle Helps you maintain a healthy weight Helps build lean muscle Supports the body s natural
More informationFIND THE NEW AND STAY THAT WAY! WEIGHT MANAGEMENT By Mitchell Dean
FIND THE NEW YOU AND STAY THAT WAY! WEIGHT MANAGEMENT By Mitchell Dean FIND THE NEW YOU AND STAY THAT WAY! WEIGHT MANAGEMENT By Mitchell Dean WEIGHT MANAGEMENT TO STAY THAT WAY: POSITIVE COMMUNITY PROPER
More informationNutritionally Navigating the Holidays. By, Amber Fentress, MS, RD, LD
Nutritionally Navigating the Holidays By, Amber Fentress, MS, RD, LD Food Demos Fruit Pie Ingredients Graham Cracker Crust (for sake of time, I used a store bought version but you can definitely make your
More informationWHY DO A 30 DAY DETOX CHALLENGE
WHY DO A 30 DAY DETOX CHALLENGE by Tanda Cook ND Our 2016 cycles are beginning! Seeing that it s January 4th and many of you have started your new years resolutions, new beginnings and new leases on life,
More informationWritten By Joe Okoro. Author of
Written By Joe Okoro Author of This is NOT a free Report! The price of this report is N3000. You have been given one complimentary copy to keep on your computer. You may print out one copy only as a bonus
More informationNew Food Label Pages Diabetes Self-Management Program Leader s Manual
New Food Label Pages The FDA has released a new food label, so we have adjusted Session 4 and provided a handout of the new label. Participants use the handout instead of looking at the label in the book
More informationINTERMITTENT FASTING FOR FAT LOSS TRY THIS FOR JUST 7 DAYS AND MEASURE YOUR PROGRESS
www.ripfast.com INTERMITTENT FASTING FOR FAT LOSS TRY THIS FOR JUST 7 DAYS AND MEASURE YOUR PROGRESS Intermittent fasting is an effective method of maintaining muscle mass while staying lean. It is based
More informationLive Lean. Lose weight^.
Live Lean. Lose weight^. Fast food worth craving. Soda, popcorn, chips, and burgers the American diet constantly tempts us with cheaply-made foods that just aren t good for us. The foods we eat are often
More informationThese Snacks Should Be Mandatory Especially The Last One
These Snacks Should Be Mandatory Especially The Last One You might normally hear people attributing weight gain on a slow working metabolism. They ll blame it on your lifestyle or point to family genetics.
More informationFast Forward Challenge Nutrition Overview
What Makes This Nutrition Guide Different You already know conventional low calorie/low fat dieting is not fun. Now we also know that on top of that, it just plain doesn t work. The standard low-fat/low
More informationCHOOSE HEALTH: FOOD, FUN, AND FITNESS. Read the Label!
POSTER 1-1: REPLACE SWEETENED DRINKS Read the Label! Nutrition Facts 20 oz. cola Serving Size: 1 bottle (591mL) Servings Per Container: 1 Amount Per Serving Calories 240 Calories from Fat 0 % Daily Value
More informationHealthy Eating for Kids
Healthy eating and being active are very important for your child to grow up in a proper way. The food plate is a guide to help you and your child know what and how much should be eaten every day. The
More informationFemale Fat Loss Over 40 Rapid Fat Loss Program
21 Day Rapid Fat Loss Nutrition How do you feel about dragging those extra pounds around? Are you motivated enough to take action? If losing that extra weight was easy, then everyone would have the body
More informationSession Four: Vitamins, Minerals, and Fiber
Dining with Diabetes 6:1 Chapter 6 Session Four: Vitamins, Minerals, and Fiber Lesson Plans Learning Objectives Participants will state the benefits of low-fat dairy products and exercise on osteoporosis
More informationSession 4 or 2: Be a Fat Detective.
Session 4 or 2: Be a Fat Detective. We ll begin today to keep track of your weight. Your starting weight was Your weight goal is pounds. pounds. To keep track of your weight: At every session, mark it
More informationI ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.
Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you
More informationChad Howse Present s: THE MAN DIET
Chad Howse Presents The Man Diet Supplements Guide Food ain t what it used to be. It s the sad reality, but it s something we can fix with the right supplementation. Now, are supplements the answer to
More informationDiet Isn t Working? Your Slow Metabolism May Be to Blame
Diet Isn t Working? Your Slow Metabolism May Be to Blame Do you ever feel like you re doing everything right eating nutritious foods, exercising regularly but you re still not losing weight? Or worse,
More informationFood for Thought January 26, 2012
Food for Thought January 26, 2012 Why is nutrition important? The foods you eat provide the energy your body and mind need to function. The foods you eat build and support your immune system, hormones,
More informationSTEPS to better gut health
5 STEPS to better gut health More than 2000 years ago, the renowned Greek Physician Hippocrates and Father of Medicine said... Let Food be Your Medicine & Medicine be Your Food. His words of wisdom are
More informationTRACKS Lesson Plan. Caregiver Workshop - Deciphering the Nutrition Facts Label Audience: Caregivers
TRACKS Lesson Plan Caregiver Workshop - Deciphering the Nutrition Facts Label Audience: Caregivers I. Nutrition Education Objectives: Goal 1: Students will comprehend concepts consistent with USDA guidance
More informationHow Many Carbs Should You Eat Per Day If You Have Diabetes
How Many Carbs Should You Eat Per Day If You Have Diabetes Watch out for this, as foods with added sugars have fewer nutrients than foods with Men over fifty should be eating 30 grams per day and women
More informationMaterials Photo copied food labels and worksheet available Understanding Food Labels & Claims (take home handout)
Reading Food Labels Grade Level: Grades 4-8 Objectives: Student will learn the key components of the food label Students will identify which nutrient values should be low and which values should be high
More informationDo you suffer from. Gas Bloating Indigestion Flatulence Heartburn
STOP Poor Digestion Do you suffer from Gas Bloating Indigestion Flatulence Heartburn Get Your Digestion Back on Track Three supplements to get things running smoothly Proper stomach acidity: Betaine HCl
More informationHow many of you are currently concerned about developing heart disease, high cholesterol, diabetes, etc.?
How many of you are currently concerned about developing heart disease, high cholesterol, diabetes, etc.? Why should we care? What you eat and do now will have a major impact on your future! TOO MANY AMERICANS
More informationHealthy Eating System
Healthy Eating System Live Well Healthy Eating is Key Wℎ!"!"#!"#,!"!ℎ!"!"#!"#! Quick guide to eating for fitness, health, and to look your best We have all heard the phrase, you are what you eat. Though
More informationWhat your day will look like:
Guidelines for starting your Nutrition Program First, always remember that I am available to you 24/7 for any questions you may have about what foods to eat or avoid, how to make something, when to eat,
More informationTrack 1: Lifestyle The Great Sugar Scandal
Track 1: Lifestyle The Great Sugar Scandal PowerPoint Notes Slide 1 Slide 2 Are carbohydrates good or bad, or both? In this session we are going to take a careful look at carbohydrates they have gotten
More informationEat Well & Keep Moving Principles of Healthy Living
Module 3 Eat Well & Keep Moving Principles of Healthy Living Eat Well & Keep Moving From L.W.Y Cheung, H. Dart, S. Kalin, B. Otis, and S.L. Gortmaker, 2016, Eat Well & Keep Moving, 3rd ed. (Champaign,
More informationSMART POINTS FAQs This document is a reference for you to answer any questions you may have about the new SmartPoints
SMART POINTS FAQs This document is a reference for you to answer any questions you may have about the new SmartPoints plan. Please do not share information with Members until the plan is available to the
More informationFacts that you need to know
NUTRITION This article explores the basic concepts of nutrition and provides useful tips on healthy diet My neighbor walks up to me asking whether I am aware of the nutritional value of a new food product
More informationSome interesting facts about Slimming
Some interesting facts about Slimming The first step is to take is too start and set a goal for yourself. Then be patient.there is no quick fix and you have to take day by day. Gain radiant health in exchange
More informationChapter 3: Macronutrients. Section 3.1 Pages 52-55
Chapter 3: Macronutrients Section 3.1 Pages 52-55 Diet Terms Nutrients The substances in food that gives us structural materials and energy. Macronutrients Nutrients that are required in large amounts.
More informationLesson 8 Setting Healthy Eating & Physical Activity Goals
Lesson 8 Setting Healthy Eating & Physical Activity Goals Overview In this lesson, students learn about goal setting. They review the activity sheets they filled out earlier to log their eating and activity
More informationPower Hour (Nutrition 101) User Guide
Power Hour (Nutrition 101) User Guide Time: 60 minutes with client (One Time Consult) Your goals with client: ü Determine their baseline and strategic behavior modification strategies need to be put into
More informationLesson 3. Get Moving!
Welcome Back. Aloha and welcome back to the third lesson of the PILI Lifestyle Program. 1 Let us begin with a review of last week s lesson. What did we talk about last time? We talked about being more
More informationTips for a Diabetes Diet
Tips for a Diabetes Diet Diet plays an important role in diabetes treatment. Majority of people affected with diabetes are overweight or obese. In fact, your risk of getting diabetes increases the more
More informationPresents A FREE REPORT On: By: Brad Gouthro. Certified Fitness Trainer Certified Nutrition & Wellness Specialist. Fitness Cover Model
Presents A FREE REPORT On: By: Brad Gouthro Certified Fitness Trainer Certified Nutrition & Wellness Specialist! Fitness Cover Model TABLE OF CONTENTS Legal (it has to be said) 3 Health Disclaimer 4 About
More informationBasic Nutrition. The Basics of Nutrition. The Six Basic Nutrients. calories. How it Works. How it works 10/5/16
Basic Nutrition The Basics of Nutrition Nutrition: The study of how your body uses the food that you eat Nutrient: a chemical substance in food that helps maintain the body The Six Basic Nutrients Carbohydrates
More informationFifteen Hidden Truths of the Fitness Industry
Fifteen Hidden Truths of the Fitness Industry And How You Can Use Them to Get Leaner and Stronger! Jordan Moorhead 8/28/2014 This free publication is provided by Jordan Moorhead and JM Custom Fitness as
More informationLean Muscle and Definition
Tips for every training goal Lean Muscle and Definition General Fitness High Energy and Endurance A nutrition and training guide to help Lean Muscle and Definition Lean Muscle and Definition General Fitness
More informationClasses of Nutrients A Diet
Ch. 7 Notes Section 1: What is Nutrition? is the science or study of food and the ways the body uses food. are substances in food that provide energy or help form body tissues and are necessary for life
More informationStay Healthy, Stay Thin and Stay Energized!
Stay Healthy, Stay Thin and Stay Energized! Stay Healthy - Your Daily Anti-Oxidants with NuVerus Plus NuVerus Plus is a new kind of SuperFood geared toward today s lifestyles. NuVerus Plus not only tastes
More informationLecture 4 Nutrition Part 2 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns
Lecture 4 Nutrition Part 2 1 Nutrition 1. Healthy Diet 2. Sugar 3. Consumer Concerns 2 1 Healthy Diet! 3 Four basic behaviors that constitute a "healthy lifestyle" 1. A good diet, 2. Moderate Exercise,
More informationStudent Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check
ETR Associates Middle School I read and followed directions. My work is neat and complete. This is my best work. HealthSmart Actions Lesson at a Glance Student Book The HealthSmart Actions student book
More informationYOUR PERSONALIZED WEIGHT LOSS ANALYSIS
YOUR PERSONALIZED WEIGHT LOSS ANALYSIS Congratulations Jane Doe! Enclosed is your Personalized SkinnyDNA analysis. Your analysis will allow you to focus on your body s unique strengths and weaknesses to
More informationAthletic Nutrition Guidelines. Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School
Athletic Nutrition Guidelines Brian Lutter MS, CSCS Director of Strength & Conditioning Johnston High School Rules of Good Nutrition Eat Every 2-3 Hours Do not go more than 3 hours without eating anything!
More informationTest date Name Meal Planning for the Family Study Sheet References: Notes in class, lectures, labs, assignments
Test date Name Meal Planning for the Family Study Sheet References: Notes in class, lectures, labs, assignments Food for Today - Chapters 3.1, 3.2, 12.1,2,3 World of Food - Chapters 3, 5, 8 1. Know the
More informationTargeted Health Regimen Every Targeted Health Regimen builds upon the Foundations of Optimal Health Regimen. Blood Glucose Maintenance Regimen
Targeted Health Regimen Every Targeted Health Regimen builds upon the Foundations of Optimal Health Regimen. Blood Glucose Maintenance Regimen Every year we are faced with weight gain and increasingly
More informationWEEK FOUR HOW TO EAT: STRUCTURE YOUR DAY FOR SUCCESS
TO HEALTHY EATING WEEK FOUR HOW TO EAT: STRUCTURE YOUR DAY FOR SUCCESS The importance of structure and routine Structure is important to maintain energy levels, reduce hunger and meet your nutrient needs.
More information