CHAMPION’S QUESTNUTRITION NIGHT

Jason Deyo MS, ND (ABD)Holistic Nutritionist

The 3 P’s:Prioritize, Plan, Prepare

PRIORITIZE

1. Positive Attitude• Positive Language = Positive Results

2. Goal Setting• SMART Goals

3. Statistics

Stay Positive

• Try to focus on gains instead off loss

• Keep your eyes on health and stable blood sugar, let getting skinny be a side effect

• Weight loss is a bad word! – Be specific, its fat we are concerned with

S.M.A.R.T. Goals

• Specific• Measurable• Attainable• Relevant• Timely (someday may never come)

Why Prioritize Nutrition?

The 2nd Preventable cause of death in the United States is Obesity (Smoking is #1)– 7/10 Americans are overweight– 3/10 Americans are Obese (that’s 60 million people) – Obesity is a direct cause of Heart Disease and Type 2

Diabetes

Source: American Heart Association Research Study, 2005

60 million people wished they had

WHO Stats

• Cancer is the leading cause of death world wide

• 40% of all cancers can be prevented by a healthy diet

Source: World Health Organization, 2006

C.D.C. Stats

• 7% of Americans are Diabetic– (approx 1/10)

• 29% of all deaths in the US in 2002 were due Heart Disease– (heart disease is preventable)

• 61% kids between the age 5 and 16 years of age have all the risk factors that lead to heart disease

Source: Center for Disease Control

PLAN

• Plan your meal: carbs/fats/proteins• Plan your day: timing meals and snack• Plan your week: thinking ahead with batch

cooking

IF YOU FAIL TO PLAN, YOU PLAN TO FAIL

Two questions before we get started…

How do you feel after you eat?– Sleepy or Recharged – observe your post-lunch reaction

How is your sleep?– Is it more difficult to fall asleep or to wake up?

CALORIES 101

C= CarbohydratesP= ProteinsF= Fats

Blood Sugar

“The easiest way to voluntarily reduce your risk for diabetes and heart disease is to keep

your blood sugar stable”

Dr. Elson M. Hass, Director of Preventative Medical Center of Marin

Carbohydrates

• ~1 g/lb. body weight (.8 to 1.2)• Don’t go too low! Especially women (TSH)! • Years ago high carbohydrate diets had been widely

recommended to lower risk of coronary heart disease

• If you are not training 8 hours a day like Lance Armstrong or Michael Phelps skip the carb loading and start thinking about protein

“However, low fat, high carbohydrate diets also reduce HDL and raise fasting levels of triglycerides.”

-New England Journal of Medicine

Proteins

• ~1 g / lb. lean weight or .8g/lb. body weight • Be careful with meat choices• Exercise is a must in order maximize amino

acid uptake. If you are sedentary, this will cause weight gain

Dr. Layman of American College of Nutrition

Fats

• Quantity 20 -30% (200lb. Male = 60g/day)• Quality is even more important at cellular

lever!• Transfats like margarine raise LDL

V.S.

• Healthy fats like Omega 3 lower LDL• (flax, pumpkin seeds, walnuts, & fish oil)

– Eat every 3 to 4 hours– Always combine a

carbohydrate with a protein– Eat more plant-based

foods!

GLUCOSE CURVE

Simple Sugars

A Balanced Meal/Snack

4 hrs2 hrs

Is breakfast really the most important meal of the day?

1. HCl is at its peak• Think steak instead of bagel

2. The 2nd meal effect• Insulin

3. Increase muscle gain and avoid muscle loss4. Sustained energy to stay awake during class!

ATHLETE PROFILE:

22 year old femalePro Beach Volleyball

GOALS:•Stay energized for sports performance•Stay lean enough to keep Nike bikini sponsorship

PREPARE

1. Shopping: Bring your list!2. Cooking: By the batch!• Tools • Timing• Taste

3. Portioning and Storage

Let’s Get Started: Essential Tools

Shopping

• Ever spend $200 and come home with nothing to eat?

• Always shop on a full stomach

• Always Bring the list!

• Try to stay on the periphery

Sample Grocery ListRolled Oats (oatmeal) CEggs PPam Olive Oil F3 apples CChunk pineapple CAlmond butter FCottage Cheese PBag of Walnuts FSweet Potatoes (or Yams) CBag of dried Brown Rice C

Box/bag of penne pasta C2 containers of organic low fat yogurt P

2 cans Garbanzo beans c1 Lg. can Tuna in water P4 Lg. organic chicken breasts P10 oz. fresh or frozen fish (halibut or

cod) P6 oz. Lean Beef steak (eye of round,

etc.) PBag of organic mixed baby greens CHead of cauliflower CHead of broccoli C

Bag of WHOLE organic carrots CLow Calorie marinades FBlack Beans CSalsas C

Baking, Broiling & Boilingonce a week

• Short on time? Good thing you batch cooked!

• Potatoes, Pasta, Rice and Oats

• Steak, Poultry and Fish (I go through 2 George Foreman Grills a year)

• Steamed Veggies (broccoli, cauliflower, yellow peppers and more)

• Rice cooker is a great investment!

Think Backwards

• Cook separate • Serve separate • Store separate• Stays fresh longer and allows for

more creative combinations

OMG I Forgot to Batch Cook!Here are some quick snacks to keep on hand:

• Salad in a Bag• Deli meats• Organic Low Fat Yogurt• Protein Shake• Apple and walnuts• Cottage Cheese and cereal or fruit

Weekly MenuCooked dinner Monday night - pasta (make a whole bag and refrigerate the rest for a cold pasta salad next day) - toss with olive oil, shredded broccoli and shrimp (frozen). Quick Lunch or Dinner Tuesday - cold pasta, can of tuna, chop fresh tomato and olive oil - toss and eat. Quick Lunch Wednesday - Cooked rice (enough for the week), one organic chicken breast -3 1/2 oz. (or whatever your protein intake should be for the meal), shredded carrot and 1/4 Cup organic raisins - mix - yum! Cooked Dinner Wednesday - heat your rice requirement, braise fish (can use Pam and cook in a frying or sauté pan,) and steam your cauliflower head - add some curry powder and cumin. Quick Dinner Thursday - use cold sweet potato you baked on Sunday, salad greens and a chicken breast, drizzle with olive oil and some dried tarragon - toss and eat.

Servings & Measurements

– ½ and ½ rule– Measuring cups and scale: leave them home!– Deck of cards = 3 oz. meat– Baseball = 1 cup rice or pasta– 4 Dice = 1 oz cheese– Golf ball = ¼ cup of nuts– Computer mouse = one potato– Shot glass = 2 tbs salad dressing

Time ManagementFast Dinner: Salad greens, garbanzo beans, pre-cooked shrimp,

olive oil (no cooking).

Snack #1: cottage cheese, pineapple, walnuts,Snack #2: Almond butter and apple. Snack #3: hard boiled egg (HBE) and a kiwi. (Batch bake - several sweet potatoes at a time - can be cubed

when cooled and used in stir fries, salads, mix with cottage cheese, etc.).