High Desert Fitness Presents Nutrition: Back to the Basics.
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Transcript of High Desert Fitness Presents Nutrition: Back to the Basics.
High Desert FitnessPresents
Nutrition: Back to the Basics
Who am IWhat makes me certified to teach this?
Tom Temple
ISSA Certified Elite Trainer Certified Fitness Trainer
Specialist in Exercise Therapy
Specialist in Fitness Nutrition
Live with Sheena
Today’s Discussion Back to the Basics
Our eight week goals
Basic macro-nutrients
Suggest eating pattern
How we track
Our Eight Weekly Goals
The basics of High Desert Fitness’s nutrition plan
1. Hydrate
2. Include Complex Carbs and Lean Protein
3. Take a Daily Multivitamin
4. Eat More Often!
5. Stop Eating at Least 2 Hours Before Bed
6. Limit Sodium
7. Increase Fiber
8. Limit Sugar Intake
What is a macro-nutrient?
Three macro-nutrients Protein
Fats
Carbohydrates
Proteins Lean meats
Salmon
Eggs
Low-fat Greek yogurt
Definition: A nutrient required in large amounts.
Carbohydrates
Fruits
Veggies
Grains
Fats Nuts & Nut-butters
Avocados
Oils – Fish, Olive, Coconut
We suggest eating every 2-3 hours throughout the day starting shortly you wake.
Each meal should consist of
Lean Protein
1 or 2 Complex Carbs
You should consume between 20 to 40% of you food intake from healthy fats
The amount depends on your goals
Water! Water! Water!
How should we eat?Suggested Eating Patterns
How do I know how much I’m eating?
There are many different way to track your food consumption
At High Desert Fitness we suggest using the Livestrong.com Daily Plate
Login to www.livestrong.com/thedailyplate/
Click on Register (top right of page)
After registering, click on my calories goals: You will be prompted to answer questions that will allot a personalized calorie count
Click on food to submit calories consumed and fitness to submit calories burned.
Tracking Tips
1. Do not choose anything more than 1 pound of weight loss per week… ease into your new habit!
2. Only track 4-5 days initially. The purpose of Live Strong is to give you a better idea of what you are currently consuming compared to what you should be consuming. It’s a great tool to use as a “reality check” once every 4-6 weeks.
What to expect in the future!
How to navigate the Grocery
Extreme Kitchen Makeovers
What do you mean Sugars not good for me?
The Fruit and Veggie Lesson
Healthy eating on travel…it can be done.
And many more!!