Relentless Nutrition Seminar with S2 and the Factionistas!

Diet fads and misconceptions

You have to give up your favorite foods to lose weight

False: You can lose weight and still enjoy your favorite foods. They key is making sure that you watch potion control and/or caloric intake.

Bread makes you fat/Fats make you fat

False: Much like the information above, bread/carbs and/or fat do not inherently make you fat, the excess calories cause the weight gain. Many people respond differently to different amounts of protein, carbs, and fats in their diet but this is more apparent in energy levels and bloating. Bread might cause you to feel bloated as carbohydrates cause water retention. Fat is 9 calories per gram, this means it is much more calorie dense and can cause weight gain if portions are not watched.

If you workout you can eat whatever you want

False: You can't out work a bad diet. Lets face it, eating that slice of pizza and drinking that pitcher of beer is much easier than hours of cario. The rate that you can take in calories verses burn them is too great to be able to eat as much of all the bad foods as you want. Keep that in mind next time you look at all that hard work you did and start to justify that late night cookie!

HCG Diet

HCG is a hormone produced in early pregnancy. The HCG diet uses a combination of HCG and starvation-level calorie intake to achieve dramatic weight loss.

Babyfood Diet

Cleanses

Gluten free Diet

This diet will not help you unless you have celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease so removing it from the diet can help reduce complications. For weight loss gluten free diets might work due to making you more conscious of what you are eating and help you to remove poor food choices.

4 things that make a diet successful

1.Meal Frequency/calories

Meal Frequency

When we are eating our calories can cause a drastic impact on our weight gain or loss goals. Timing your nutrition around your workouts and recovery are very important. It is also important to find a frequency that helps you to be accountable on your diet. 

How to calculate your calories

Ok so let’s get your calories figured out. You have two options, go to http://www.iifym.com/tdee-calculator/ , or you can use this equation below.

 1. Determine Basal Metabolic Rate

(I recommend the Mifflin-St. Jeor Method for determining basal metabolic rate.)

Men: BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5

Women: BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161  

 

2. Multiply BMR by your activity levels to determine Total Daily Energy Expenditure (TDEE)

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This will give you your maintenance calorie intake aka your TDEE. From this point we can decide how fast we want to lose weight by using percentages. If you are overweight and new to tracking, you can take your TDEE calories and multiply them by .15 up to .25 to get the amount of calories you should cut per day. If you are pretty lean already it might be best to do .1-.15 so that you can hold on to more muscle mass as you cut the weight. Fun fact, as you cut calories and start to get lean your body will start to eat the muscle as it is not as necessary (except for the heart, it's kinda important) and muscle can cause your body to burn more calories by keeping your metabolic rate up. So be sure to lift weights to combat this muscle loss and slowing of your metabolism.

We should have our calories set at this point. Now it is time for us to figure out what percentages of our calories should go to what macronutrients. This is something you will have to play with and that will change due to your metabolic type. In this talk we will not go into how to figure that out but I usually start myself off with 40% of my calories coming from carbs, 30% coming from protein, and 30% coming from fat. To figure this out all you have to do is multiply your total calories by .4 and that will be for your carbs. Next divide that left over number (the 60%) in half to get your calories for your protein and fats. Once you have your calories divided up into the three percentages, you will then divide the calories according to the number of calories per gram in each macronutrient. This means you will divide your carbs by four, your protein by four, and your fat by nine to find your grams for each macro nutrient. Fat is the most caloric dense so you will have the least amount of grams when it comes to fats. An example of what your macros could look like for a 3000 calorie diet would be; carbs: 300g, protein: 225g, and fat: 100g.

2. Nutrients: Protein, Carbs, Fats, Alcohol

Protein = 4cal per gram
Carbs = 4cal per gram
Fat = 9cal per gram
Alcohol = 7cal per gram

Glycemic index (high vs low, simple vs complex and timing)

Water intake

The human brain is composed of 95% water; blood is 82% water; the lungs are nearly 90% water. Water is also the single most critical nutrient for health, growth, and development. It is not only the most important nutrient in the body, but also the most abundant. Water is critical to the balance of all the body's systems, including the brain, heart, lungs, kidneys and muscles.

Water is essential for nutrient absorption and many chemical reactions in the body, keeping your joints hydrated, and proper function of your muscles. Proper hydration can help you have healthy skin, joints, teeth and bones, reduce fatigue, and help to build muscle.

When it comes to diet, water helps with digestion and elimination. Can reduce hunger and help to eat less calories. It can also be difficult to tell if you are hungry or dehydrated so it is important to drink plenty of water before meals to keep from over eating. Water can increases the body's ability to metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.

3.Post workout

Importance of protein

Post workout protein is crucial for your muscles to grow and maintain. 

Best options for post workout nutrition

Beef (range fed or game)
Ground beef (Less than 10% fat)
Chicken breast, skinless
Chicken breast, deli-style
Turkey breast, skinless
Turkey breast, deli-style
Turkey, ground
Whole egg
Bass
Bluefish
Cod
Haddock
Halibut
Lobster
Salmon
Scallops
Snapper
Swordfish
Shrimp
Trout
Tuna (steak)
Tuna, canned in water

4.Lifestyle Change

Life Style Change

Changing Habits

What can I do to aid my weight loss along with quality nutrition and exercise? 
 
 1. Beat stress by meditation (stress causes hormonal imbalances which helps store fat) 
 
 2. Take cold showers (Taking cold showers tricks the body to release fat stores to metabolize as energy) 
 
 3. Sleep at least 7 hours a night (sleep is our restoration time and we burn fat at night to help rebuild our bodies. That's part of why we weight less in the morning) 
 
 4. Don't slouch (Slouching turns off muscles. Sitting with a good posture helps activate muscles which burns calories) 
 
 5. Breath work (When we breathe properly, organs function better which helps us use nutrients more efficiently) 
 
 6. Keep a food journal (tracking what you eat makes you conscious of what you eat which typically makes you eat healthier) 

Reducing Stress

Stress reduction is very important when it comes to managing your health and hormones. One of the first things to do when it comes to stress reduction is to realize what your stressors are in life and why they are there. You also have to look at how you deal with that stress, are you doing unhealthy and destructive things to release the stress?

A few healthier ways to reduce stress would be to avoid or remove people from your life that create the stress. Say no to situations what negatively affect you and cause more stress. Take control of your environment and time to keep unwanted stress out of it. Be flexible and adaptable so that you can handle the stress that you cant remove. Find activities that you enjoy that reduce stress and block off time for them. There is always time, you just might have to give up an episode of your favorite show, going out drinking with your friends on Thursday night (side note: alcohol is not a good way to reduce stress as it is a depressant), or give up that last 30 mins of extra sleep in the mornings or on the weekends.

Reducing stress can help you lower your blood pressure, make sticking to your diet easier, make your interactions with friends and family more enjoyable, help you to be more productive and successful, as well as so much more. This is a very important tool when it comes to reaching your goals so be sure to not over look it!

What to look for on food labels

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Are "Healthy Foods" really healthy foods?

We often see this in the grocery stores, labels screaming "healthy, natural, low fat." But are these labels true to what they are saying, do they help you lose weight and lead a healthier lifestyle? The fact is that the info is all in the nutrition label, a box might say "low fat" but what about the calories and sugars? Be sure to look at the labels now that you know how before you buy.

Adherence and sustainability

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As you can see this isn’t your normal government issued food pyramid, this is a more important pyramid that tells you how you should look at your nutrition. As with most pyramids we start at the bottom with the most important facts. As you can see behavior and lifestyle are at the very bottom and holding the whole thing together. This means that your behavior/adherence and lifestyle change are key to making your nutritional changes work. At the base we see energy balance AKA calories as the foundation of pyramid. After that we have your Macronutrients (Macros). Macronutrients are your Proteins, Carbohydrates, and Fats. These are where you are getting your calories from (as well as from alcohol for some of us). If your calories aren’t at the right amount the macros don’t matter but once your calories are correct then you can start looking at your macro breakdown. If you are hitting your macros then we look at your micronutrients, your vitamins and minerals. Once you are hitting those bottom three then we can look at meal timing such as when you break your fasting window, eating before and after a workout, and eating before bed. Then at the very top we have supplements. Supplements are supplemental to your diet and can be very helpful for helping you to attain your goals. The thing to remember is that supplements need the other parts of the pyramid to be in place for them to work properly.

Finding what works for you

One of the most important things to your nutrition is finding out what works for you. Lets face it, if you aren't going to stick to it then it wont work anyway. Adherence is key to success when it comes to your diet so keep that in mind the next time you choose a diet. If you don't think you can stick to this diet for the long term then maybe you should keep looking for other options.

Ex: JERF, Paleo, Macros, Carb Cycling, Keto, Vegitarian, Vegan.

questions

 

Sample recipes

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Here is a good idea for breakfast or snack!

1/4 cup quick oats
1 egg (sub. 1/4 egg beaters for less calories)
small handful of blueberries
little bit of brown sugar/stevia (optional)
1 tbsp soymilk or regular milk(for added moistness!)

Mix it all up into a coffee mug!
Put it in the microwave for 1 minute, make sure it doesn’t overflow! Add an extra 30 sec if it needs to firm up. Here is a good idea for breakfast or snack!

Fit home and health Blog for info on calculations and recipes

Chocolate Protein Bars

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Directions

  1. Preheat oven to 350 degrees F.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water) together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray cooking dish with a non stick butter spray and add batter to dish.
  6. Bake 20-30 minutes in oven.

Sweet Turkey Burger

If it's a sweet burger you crave, this turkey burger recipe is sure to fit the bill. Apples bring in a refreshing change of pace, while giving you an added dose of fiber your body is sure to love. The ground turkey supplies the protein, while the avocado on top provides plenty of healthy fats. Serve this any day of the week for a quick and delicious meal that's ready in under 20 minutes.

296 cal, 23g carb, 35g protein, 5g fat

Ingredients

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  • 1 lb ground 99% fat-free turkey breast
  • ½ red onion, diced
  • ¼ cup raw oats
  • 2 whole gala apples, sliced
  • 1 tbsp, leaves thyme
  • salt and pepper to taste
  • 4 tbsp dijon mustard
  • ¼ cup, pureed avocado
  • 1 tbsp honey
  • ½ red pepper, thinly sliced

Directions

Prep: 5 min.

Cook: 15 min.

Total: 20 min.

  1. Combine the ground turkey breast, red onion, oats, apples, thyme leaves, salt, and pepper. Once well mixed, form into four patties.
  2. In another bowl, mix together the avocado, honey, Dijon mustard, and diced red pepper. Set aside.
  3. Place the burgers on the grill and cook for about 5-6 minutes per side. You can also pan-fry these in a little olive oil if you prefer.
  4. Once the burgers are golden, remove and serve with some of the Dijon mustard sauce on top.

 

Lean Beef Enchiladas

I don't know about you, but I love Mexican food! These healthy enchiladas are filled with spiced ground beef, peppers, onion, and melty cheese. Yum! They're easy to make, low in fat, and gluten-free! I divided my enchiladas into airtight containers for a week's worth of meal prep. Convenient and delicious!

Ingredients

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  • 93% lean ground beef, 2 lbs.
  • Onion, chopped, 1 cup
  • Bell pepper, chopped, 1 cup
  • Garlic, minced, 2 cloves
  • Ground cumin, 1 tsp
  • Smoked paprika, 1 tsp
  • Black pepper, 1/2 tsp
  • Mild red enchilada sauce, 1 can (15 oz.)
  • Corn tortillas, 16
  • Reduced-fat Mexican cheese, 1-1/2 cups
  • Fresh cilantro, chopped, 1/4 cup

Directions

  1. Preheat oven to 350 degrees F.
  2. Lightly grease a 9x13 casserole dish or baking pan.
  3. In a large skillet, brown ground beef over medium-high heat, breaking up with a spatula.
  4. Drain fat and add onion, garlic, and peppers. Sauté until onion is translucent and garlic is fragrant.          
  5. Season beef with cumin, smoked paprika, and black pepper. Remove from heat.
  6. Wrap tortillas in a damp paper towel, then heat in microwave for 20-30 seconds.
  7. Pour enchilada sauce into one medium bowl and shredded cheese into another.
  8. Dip a warm tortilla in enchilada sauce, and set in casserole dish.
  9. Fill tortilla with 3 tablespoons of beef mixture and 1 tablespoon of cheese.
  10. Roll up and arrange in corner of dish, seam side down. Repeat with all tortillas and beef.
  11. Pour remaining sauce over the enchiladas in pan. Sprinkle the tops evenly with remaining cheese.
  12. Bake 20-25 minutes or until cheese is melted.
  13. Remove from oven and let cool 5-10 minutes before serving.
  14. Serve with desired toppings and enjoy!

Broccoli Orange Slaw

Because it's so rich in antioxidants and fiber, broccoli is a true nutritional powerhouse. With vibrant green broccoli as the base, this salad pumps up the protein with egg, adds a touch of sweetness with grapes, and includes a bit of crunch with sunflower seeds.

Ingredients:

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  • Broccoli, 4 oz.
  • Red grapes, 1 oz.
  • Egg, hard-boiled, 1
  • Orange juice, 1/2 orange
  • Olive oil, 1 tbsp
  • Rice wine vinegar, 1 tbsp
  • Sunflower seeds, 1 tbsp
  • Salt to taste
  • Black pepper to taste

Directions:

  1. Separate broccoli florets from the stems.
  2. Blanch florets in boiling, salted water for about two minutes. Refresh in cold water.
  3. Add sliced grapes, grated egg yolk, and grated egg whites. Add seeds.
  4. Combine olive oil and rice wine vinegar. Mix with a whisk to form the base of your dressing. Add salt and pepper, then squeeze in orange juice.
  5. Add dressing to dish. Plate and serve.