A Day of NutritionPresentation by Trisha Fleischer

� Setting a food agenda for the day – “Failing to Plan is just planning to fail”

� Diet vs. LiveIt

� Good health is a three legged stool – exercise, food, integrity

� What does a “healthy plate” look like?

� What should a day of nutrition look like

� USDA My plate vs. what really works

� Eating with purpose

� What are your nutritional goals? Do they fit with your training and lifestyle goals?

� Weight loss vs. muscle building? Both?

� What are Macros?

� Setting Macronutrient goals

� Complete vs. Incomplete Protein

� Understanding and counting carbs

▪ The Glycemic Index - how does GI relate to staying lean?

� Why are healthy fats important?

� What does a day of healthy eating look like?

� Metabolism 101 with Tips n tricks to get it revving and keep it there

� Supplementation – is it for you?

� Recipes

� Q&A

THE HARVARD HEALTHY EATING PLATE

THE U.S. DEPARTMENT OF AGRICULTURE’S MY PLATE

Protein – Animal protein contains all the nine essential amino acids needed to build new proteins (muscle).

• 9 Essential Amino Acid – Leucine, Valine, Isoleucine, Lysine, Methionine, Threonine, Phenylalanine, Tryptophan and Histodine

• Complete protein contains all the nine amino acids needed to build new proteins (muscle). Animal sources of protein tend to be complete.

• Incomplete protein lack one or more "essential" amino acids that the body can't make from scratch or create by modifying another amino acid. These usually come from fruits, vegetables, grains, and nuts.

• To get all the amino acids needed to make new protein and thus to keep the body's systems in good shape people should eat a variety of protein each day.

• Best animal protein sources are fish, poultry, lean cuts of red meats, and some lean cuts of pork.

• Best plant based protein sources are legumes/beans, nuts, whole grains (but remember they also contain fats and carbohydrates).

Lean Proteins Healthy Fat Proteins

Extra lean ground Turkey 99% leanWild Caught Salmon (frozen) (no more than 12g fat per 5 oz.

serv.)

Grilled boneless Skinless Chicken Breast Grass Fed Top Round steak

White Fish cod, orange roughy, hailbut - wild caught) Flank or Skirt Steak, less than 5 g fat per 4 oz. serving

Turkey Burgers (less than 2g fat)96% lean ground beef

Tilapia White fish cooked in 1 tbsp. olive oil

Low sodium canned Tuna Ground Bison (90% lean or better with some fat skimmed off)

Liquid Egg Whites Whole Egg

Scallops Grass Fed Top Sirloin

Shrimp Turkey Burger (with 3-6g fat per 5 oz. serving

Carbohydrates – Carbohydrates provide the body with the fuel it needs for physical

activity and for proper organ function. They are sugar molecules found in a wide

array of foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft

drinks and vegetables. • Variety of Forms - the most common and abundant forms are sugars, fibers, and starches.

• The digestive system handles all carbohydrates in much the same way—it breaks them down (or tries to break them down) into single sugar molecules and it converts most digestible carbohydrates into glucose (also known as blood sugar) for the body to use as energy. If it is not used it is converted into fat and stored.

• Fiber is an exception, it can't be broken down into sugar molecules and so it passes through the body undigested.

• Fiber comes in two varieties – soluble and insoluble. Soluble fiber dissolves in water, while insoluble fiber does not.

• Fiber promotes health in many ways. Soluble fiber binds to fatty substances in the intestines and carries them out as a waste, thus lowering low-density lipoprotein (LDL, or bad cholesterol). Fiber helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check.

Other Carbohydrates Leafy Green Vegetables High Fiber Fruits

sweet potato /yam Romaine lettuce/Kale/Arugula Blueberries

Ezekiel BreadSpinach Raspberries

Multigrain Tortillas Asparagus Strawberries

cooked brown rice Cucumber Apples

cooked quinoa Broccoli/Cauliflower Blackberries

Gluten free oatmeal Onions Grapefruit

Brown rice cakes, low/no salt Green Beans, Frozen

7” corn tortilla Mushrooms

Cream of Brown rice cereal Zucchini

Oat Bran cereal Bok Choi

Black beans Cabbage

Lentils Bell peppers

Healthy fats – A terrific source of energy as well as a depot for storing it. It is an

important part of cell membranes, helps govern what gets into cells and what comes

out. Fats are biologically active molecules that can influence how muscles respond to

insulin's "open up for sugar" signal; different types of fats can also fire up or cool

down inflammation.

• "Good" fats—monounsaturated and polyunsaturated fats—lower disease risk. Good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

• "Bad" fats—saturated and, especially, trans fats—increase disease risk. Foods high in bad fats include fatty red meat, butter, cheese, and ice cream, as well as processed foods made with trans fat from partially hydrogenated oils.

• Dietary cholesterol, which is derived from animal and plant protein sources, isn't the villain. Cholesterol that is present in the bloodstream, specifically the bad LDL cholesterol, is what's a greater concern to an individuals health. The biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet—not the amount of cholesterol you eat from food.

Best Healthy fats

Avocado

Natural Almond Butter

Natural Peanut butter

Raw unsalted almonds

Raw unsalted cashews

Walnuts

Olive Oil

Whole Flax seed

Ground/milled flax seed

Coconut oil (for cooking)

Coconut Milk

Almond Milk

Breakfast or PWO 1 serving complex carbohydrate; i.e. oats, oat bran, cream of rice, brown multigrain bread1 lean protein serving1 healthy fat serving

Morning snack 1 lean protein serving

(if eating dairy, have your 1 serving here, depending on weight loss goals)

1 Fruit serving

½ healthy fat serving

Lunch: 1 serving complex carbohydrate1 lean protein1 green vegetable

Mid-afternoon: 1 lean protein serving1 leafy green vegetable1 healthy fat serving½ carb serving (or halve or omit dependent upon weight loss goals)

Dinner 1 lean protein serving or healthy fat protein if omitting carbohydrates½ carb serving (optional, dependent upon weight loss goals)1 leafy vegetable Serving1 high fiber vegetable serving

Evening snack : 1 scoop whey protein or low/non-fat dairy serving½ - 1 healthy fat serving (or omit depending fat/weight loss goals)

Metabolism Pitfalls -� Not eating

Breakfast/skipping meals

� Dehydration

� Not consuming protein at every meal

� Skipping carbs

� Eating refined carbs

� Alcohol consumption

� Eating VERY large meals

Metabolism Boosters -� Eating a protein the size

of your palm at every meal

� Eating carbohydrates around workouts

� HIIT training/cardio

� Resistance Training

� Eating smaller meals every 3 hours

� Tapering carbs as you become less active

� EAT EVERY 3 HOURS. If your schedule does not allow you to eat on a 3 hour schedule, plan ahead and break up

one of your meals into 2 parts and eat every 2 hours. Keep that metabolism going and don’t let your body dip

into your muscle stores for energy!

� PLAN! PLAN! PLAN! Make a conscious effort to get all your meals in including your protein shakes. It requires

effort and planning. ☺ Failing to plan is planning to fail!� DRINK WATER - If you feel hungry, you are usually thirsty! Water should exceed a gallon a day. Especially

workout days! COFFEE, TEA and Sweetened drinks do NOT count as WATER

� LIMIT CONDIMENTS - Prepared salad dressings, ketchup, BBQ sauce, hot sauces, etc., are high is sugar and

sodium. Limit Mustards, hot sauces, coffee creams as they are high in sodium and saturated fats and have a lot

of hidden calories and drive cravings for salt and sugar

� ARTIFICIAL SWEETENERS – Stevia is ideal and Splenda is my second preference, in moderation. Limit diet

sodas or teas and sport drinks and juices. Drink limited crystal light. Try to use unsweetened vanilla almond or

unsweetened coconut milk in your coffee and oatmeal. Eliminate or limit use of sugar free products as they are

high in sugar alcohols and cause intestinal bloat and still cause blood sugar levels to spike and stimulate your

brain to crave sweet foods

� Eating Out - order grilled chicken or fish, lean red meats. Ask food to be prepared without ANY added butter or

salt and then YOU season it to taste. Limit eating out to weekends/special occasions– best to eat meals YOU

prepared!

� Whey Protein - should be low/no sugar (less than 3g per serving) low/no carb (less than 4g – eat your carbs) and

more than 24g protein per scoop and at least 100 calories per serving. I recommend Dymatize Iso-100 which is

also low sodium and lactose free! I do not like protein bars, I prefer real food but if you must, use Pure Protein

bars, 180 calorie, Not the large 300 calorie bars!

� Investing in a digital food scale – learn portion sizes, i.e. . 4 oz. chicken breast by ½ cup measure is much less

than 4 oz. by weight, and carbs are more dense nutritionally than they appear physically.

Glycemic index or GI – GI classifies carbohydrates on how quickly and how high they boost blood sugar compared to pure glucose.

• Foods with a high glycemic index, like white bread, cause rapid spikes in blood sugar.

• Foods with a low glycemic index, like whole oats, are digested more slowly, causing a lower and gentler change in blood sugar.

• Foods with a score of 70 or higher are defined as having a high glycemic index

• Foods with a score of 55 or below have a low glycemic index.

A food's glycemic load is determined by multiplying its glycemic index by the amount of carbohydrate it contains.

Low Glycemic Load (10 or under)High-fiber fruits and vegetables (not including potatoes)

Bran cereals (1 oz.)

Many beans and legumes, including chick peas, kidney beans, black beans, lentils, pinto beans (5 oz. cooked, approx. 3/4 cup)

Medium Glycemic Load (11-19)Pearled barley: 1 cup cooked

Brown rice: 3/4 cup cooked

Oatmeal: 1 cup cooked

Bulgur: 3/4 cup cooked

Rice cakes: 3 cakes

Whole grain breads: 1 slice

Whole-grain pasta: 1 1/4 cup cooked

No-sugar added fruit juices: 8 oz.

� High Glycemic Load (20+)Baked potato

French fries

Refined breakfast cereal: 1 oz.

Sugar-sweetened beverages: 12 oz.

Jelly beans: 10 large or 30 small

Candy bars: 1 2-oz bar or 3 mini bars

Couscous: 1 cup cooked

Cranberry juice cocktail: 8 oz.

White basmati rice: 1 cup cooked

White-flour pasta: 1 1/4 cup cooked

� Daily Multivitamin – provides essential micronutrients often lacking in foods� Calcium/Magnesium/Zinc– protects bones and brain, healthy muscle and nerve function and blood

pressure/hypertension, regulates heartbeat and blood sugar levels, and supports the immune system.Vitamin C- antioxidant, encourages growth and maintenance of tissues throughout the body , generating the collagen that builds skin, cartilage, tendons, ligaments and blood cellsFish oil/Omega 3’s/EFA – heart health, reduces inflammation, natural blood thinner

� Non-stimulant Fat burner – aids in fat loss by helping suppress your appetite and increase your metabolism slightly due to the caffeine content, green tea is also an anti-oxidant containing polyphenolsL-Glutamine powder – aids tissue repair/rebuilding, soreness

� CLA Conjugated linoleic acid (preworkout) – EFA promotes protein metabolism and body fat use as fuel, lean muscle development, antioxidant, anti-catabolic

� ALA alpha lipoic acid (preworkout) – EFA promotes energy production and food nutrient production/absorption, antioxidant

� Acetyl L-Carnitine liquid 1000mg pre –workout - modified amino acid that supports cellular energy production by assisting in the transport of fat into the cells where it is oxidized and converted into ATP and used as energy, promotes fat loss

� Branch Chain Amino Acids (BCAA’s) during or post workout - BCAAs are metabolized in the muscle, they can be used for building new proteins or for energy. They can help provide your body with vital muscle building elements from a high-quality source. L-Leucine, L-IsoLeucine, and L-Valine are vital Amino Acids that they body cannot manufacture, only consume through foods

Ingredients:

1/2 cup liquid egg whites and 1 whole egg

1/4 tsp. baking powder

1 Scoop Dymatize Iso-100 Vanilla Whey

Vanilla Stevia to sweeten if desired

1/2 tsp. pumpkin pie spice

1 tbsp. ground or whole flax seed

4 oz. cooked sweet potato

Put all the ingredients in a blender for 30 seconds, blend well on high. Heat a large non-stick pan over med high heat,

spray pan with pam cooking spray right before you pour the batter in. Cook in a non-stick pan over medium heat for

about five minutes till it sets up firmly on top, then flip. Add stevia or splenda for sweetener during blending if

desired. If the pancake is too large, cook in a smaller pan and make two separate pancake.

Limit use of condiments like sugar free syrups as they are high is carbs still, using sugar alcohols which are known to

cause bloating and intestinal upset. If you need to top it with something, use real fruit or agave nectar or natural

almond butter, but be aware of the extra carbohydrates and fats.

20 oz. Jennie-O Extra Lean ground turkey1 cup cooked Quinoa1/4 cup Liquid Egg Whites2 tbsp. Shallots, minced3 Garlic Cloves or 1 tsp. minced garlic1 tbsp. + 2 tsp. Robbie’s Organic Vegan Worcestershire sauce15 ml Robbie’s Vegan Steak Sauce (A-1 is ok also)1 tbsp. West brae Unsweetened Ketchup1 1/2 tsp. Sea Salt1 tsp. Freshly Ground Black Pepper1 1/2 tsp. Splenda Brown Sugar Blend1 tsp. Granuted Splenda 1 tbsp. Tap Water2 tsp. Extra Virgin Olive Oil

Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool. Preheat an oven to 350 degrees F (175 degrees C). Heat the olive oil in a skillet over medium heat. Stir in the shallots; cook and stir until the shallot has softened and turned translucent, then add the garlic and cook for another minute; remove from heat to cool.

Stir the turkey, cooked quinoa, shallots, ketchup, steak sauce, 1 tablespoons Worcestershire, egg white, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Combine the splenda brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for 10 minutes before slicing and serving. Makes six servings

½ c. Lucerne Cottage Cheese, 1% Milk fat, No Salt Added

3/4 c liquid Egg Whites

Spike Seasoning ¼ - 1/2 tsp.

1/2 c chopped Zucchini

½ baby spinach chopped

*optional – add chicken or 96% lean ground beef to increase the protein

Heat a medium size non-stick pan over medium heat, coat with pam cooking spray. Sauté zucchini over medium

heat till slightly translucent, when halfway cooked add egg white, spike seasoning and cook till eggs are half

way set up, then gently fold in cottage cheese, either scramble or make an omelets, your choice. You can also

add the cooked protein here as well. You can also add red pepper and mushrooms if you feel like it! Veggies are

great recovery carbs post-workout. But this meal works any time of day!