Become A Health Coach Certification Pillar 1: Nutrition, Health & … · 2015-11-16 · Pillar 1...

transcript

Pillar 1 Week 1 Video 21

Become A Health Coach Certification

Pillar 1: Nutrition, Health & Wellness Week 1

Not For Commercial Distribution

“Essential Nutrition”: The Distilled Top 20% Of Nutrition, Health & Wellness Knowledge That Matters For Health Coaches

Learning Objectives:• How to Learn 100 Dietary Theories in 10 Minutes

How To Learn 100 Dietary Theories In 10 Minutes

Eat vegan!

Atkins!

Eat like the caveman!

Calories don’t count!

Soy is terrible for you!

South Beach!

Go Raw!

Eat like the caveman!

Count calories!

Eat soy!

Go Gluten-Free!

How is it possible to learn 100 dietary theories in 10 minutes?

The nifty trick we’ll show you has to do with something called MACRONUTRIENTS.

What is Nutrition?

• “Nutrition is the process of taking in nutrients from the food you eat”

• There are 6 main nutrients:Carbohydrates Fats ProteinsWater VitaminsMinerals

What is Nutrition?

• Carbohydrates, proteins and fats are called “MACRONUTRIENTS.”

• Meaning the body needs a large amount of them.

• Unique because they are the only nutrients that provide your body with energy, which is measured in calories.

What is Nutrition?

• Vitamins and minerals are called “MICRONUTRIENTS.”

• Meaning the body only needs trace amounts.

• Micronutrients do not contain calories or provide energy.

• However, they do affect energy metabolism.

Carbohydrates

• Organic compounds that contain single, double or multiple sugar units

• 3 types of carbohydrates:1. Simple2. Complex3. Fiber

Simple Carbohydrates

• Simple chemical structure (only 1-2 sugar units long).

• Broken down and metabolized quickly by digestive system.

• Taste very sweet.

Complex Carbohydrates

• Complex chemical structure (thousands of sugar units long).

• Take more time to be broken down by digestive system.

• Taste savory or starchy.

• Cannot be digested.

• Does not provide calories (or energy).

• Helps move food through digestive tract.

All 3 Carbs Are Important

• Carbohydrates are broken down into glucose, the body’s main energy source.

• When the body uses carbs for energy, it can use other macronutrients for other jobs, like tissue growth and repair.

• The brain, kidneys, muscles and heart need carbohydrates to function properly.

• Fiber is crucial for intestinal health.

• FACTIOD! Carbohydrates have 4 calories per gram.

Carbohydrates: Starchy Foodspotatoes

fruits vegetables

beans nuts

seeds sweets

grains

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The Skinny On Fats

Lipids Necessary for survival

Factoid! 9 calories per gram

Maintains cellular membranes

High density energy sources that provide endurance

Absorption of fat-soluble vitamins

Cushioning for organs and insulation of the body

Raw materials for vitamin D and hormones

Taste, consistency, stability, and “satiety”

Sources of Fats

poultry

butter

3 Types of Fats

1. Saturated Fat Comes from animal sources like read meat, poultry and full-fat dairy. Solid at room temperature. Has maximum possible number of hydrogen atoms attached to every carbon

atom (therefore “saturated”). All carbon atoms are connected by a single bond.

3 Types of Fats

2. Unsaturated Fat In some fatty acids, a pair of hydrogen atoms in the middle of the chain is

missing, creating a gap that leaves two carbon atoms connected by a double bond instead of a single bond.

It is said to be “unsaturated.” A fatty acids with one double bond is called “monounsaturated” (because it

has one gap). Fatty acids having more than one gap are called “polyunsaturated.” Monounsaturated Fat:

Found in a variety of foods and oils. Referred to as MUFAs. Liquid at room temperature.

3 Types of Fats

2. Unsaturated Fat Polyunsaturated Fat:

Found mostly in plant-based foods and oils (except for Omega-3s). Referred to as PUFAs Liquid at room temperature

Omega-3s A special PUFA that has multiple health benefits. Can be found in plant-based foods, but the body doesn’t convert it or

use it as well as Omega-3 from fish.

3 Types of Fats

3. Trans Fats Occurs in some foods, but mostly created by a process called “partial

hydrogenation” Oils become easier to cook with and less likely to spoil.

Solid at room temperature.

Proteins

Proteins are large, complex molecules that play many critical roles in the body

Required for the structure, function, and regulation of the body’s tissues and organs

Proteins are made up of hundreds or thousands of smaller units called amino acids

21 different types of amino acids that can be combined to make a protein

Proteins

Used to produce new tissues for growth and

tissue repair, and regulate and maintain body

functions

Define what an organism is, what it looks like, and how it behaves, because

the body is made of thousands of proteins

Enzymes, used for digestion, protection, and

immunity, are made of protein

Essential hormones used for body regulation

require protein

Proteins may be used as a source of energy when

carbohydrates are not available

Factoid!4

calories per gram

Sources of Protein

poultry

meat substitutes

cheese

meatsnuts

Recap!

• The body has 6 main nutrient sources

• Carbohydrates, fats and proteins are the first 3, and are called MACRONUTRIENTS because they are used in large amounts by the body

Micronutrients

2 Kinds of Vitamins

• Water Soluble:▪ Includes Vitamin B complex vitamins and Vitamin C▪ Easily lost through bodily fluids and must be replaced each day

• Fat Soluble:▪ Vitamins A, D, E and K▪ Not lost as easily in bodily fluids as water soluble

2 Kinds of Minerals

• Macrominerals▪ “Major minerals”▪ Needed in larger amounts: Calcium, Magnesium, Phosphorus, Sodium, Potassium

• Microminerals▪ “Trace minerals”▪ Needed in trace amounts: Iron, Copper, Iodine, Zinc, Fluride

Nutrient Density

• Foods with many micronutrients are considered nutrient dense.

• Nutrient density is a ratio that compares the amount of calories a food provides to the amount of nutrients it contains.

• Low calories + lots of micronutrients = high nutrient density.

• High calories + low micronutrients = low nutrient density.

Now You Know…

• Carbohydrates

• Fats

• Proteins

• Water (we’ll cover in next week’s lesson)

• Vitamins

• Minerals

To understand dietary theories at a glance, we’re going to focus the rest of this video on MACRONUTRIENTS.

Nifty Trick Alert!

• In a nutshell, all dietary theories simply shift the balance, source, or timingof MACRONUTRIENTS.

Nifty Trick Alert!

• “Balance” means ratio of carbs to fat to protein

• “Source” refers to which kinds of carbs, fats or proteins

• “Timing” refers to when to eat carbs, fats or proteins

• (Some diets also have special cooking techniques)

How to learn 100 Dietary Theories in 10 minutes

Diet Timing Carbs Fats Protein Cooking

Paleo Non-Specific

Remove all except non-

starchy veg + fresh fruit only

YesAnimal, fish, eggs, nuts, seeds only

Cooked and Raw

Vegan Non-Specific All Yes Plant protein only

Cooked and Raw

• Vegan Diet is completely opposite of Paleo…

Paleo says almost no carbsVegan says many carbs

Paleo says meat fish, and eggsVegan says no animal products ever.

How to learn 100 Dietary Theories in 10 minutesDiet Timing Carbs Fats Protein Cooking

Macrobiotic Non-specific

40-60% of diet is whole grains; 20-30% of diet is vegetables (including sea vegetables)

Nuts & seeds, only 2-3 times

per week

Tofu, miso, tempeh;

seafood, nuts & seeds only 2-3 times per week

Cooked and raw

ZeroBelly Diet4 meals/day

(no more than 4 hours apart)

Non-starchy vegetables only

Eat monounsaturated fats at every

Animal & plant protein allowed

Cooked and raw

• Macrobiotics says 40-60% of your meals are grains• Zero Belly says no grains

• Macrobiotics says eat fat only 2-3x per week• Zero Belly says eat fat at every meal

• Macrobiotics says eat mostly plant protein• Zero Belly says eat animal protein

• Both diets likely have “scientific studies” showing why their diet is PROVEN to work.

• No wonder people get frustrated with all the contradictory nutrition information out there!

• Nutrition is the most contradictory science around!

• Learning tons of dietary theories can actually leave you more confused than ever… and COMPLETELY LOST when it comes to advising your client on what to eat.

Dietary theories are a shell game with macronutrients.

• High in fat

• Low in fat

• High in animal protein

• Low in animal protein

• High in carbs

• Low in carbs

The Good News

• All dietary theories can be super simplified when you understand how they BALANCE, SOURCE or TIME – and sometimes cook – macronutrients.

• What’s really COOL about this foundational understanding of dietary theories is that it will help you discover the Perfect Diet for YOU (and for your clients)!

What’s Next?!

How to Discover The Perfect Diet for you (… and why you won’t find it in a diet book)

Let’s continue the conversation in the comment below –What was your “aha” from this video?

Become A Health Coach Certification Pillar 1: Nutrition, Health & … · 2015-11-16 · Pillar 1...

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