Pillar 1 Week 1 Video 21
Become A Health Coach Certification
Pillar 1: Nutrition, Health & Wellness Week 1
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Pillar 1 Week 1 Video 22
“Essential Nutrition”: The Distilled Top 20% Of Nutrition, Health & Wellness Knowledge That Matters For Health Coaches
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Pillar 1 Week 1 Video 23
Learning Objectives:• How to Learn 100 Dietary Theories in 10 Minutes
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Pillar 1 Week 1 Video 24
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!
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Pillar 1 Week 1 Video 25
How is it possible to learn 100 dietary theories in 10 minutes?
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Pillar 1 Week 1 Video 26
The nifty trick we’ll show you has to do with something called MACRONUTRIENTS.
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Pillar 1 Week 1 Video 27
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
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Pillar 1 Week 1 Video 28
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.
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Pillar 1 Week 1 Video 29
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.
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Pillar 1 Week 1 Video 210
Carbohydrates
• Organic compounds that contain single, double or multiple sugar units
• 3 types of carbohydrates:1. Simple2. Complex3. Fiber
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Pillar 1 Week 1 Video 211
Simple Carbohydrates
• Simple chemical structure (only 1-2 sugar units long).
• Broken down and metabolized quickly by digestive system.
• Taste very sweet.
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Pillar 1 Week 1 Video 212
Complex Carbohydrates
• Complex chemical structure (thousands of sugar units long).
• Take more time to be broken down by digestive system.
• Taste savory or starchy.
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Pillar 1 Week 1 Video 213
Fiber
• Cannot be digested.
• Does not provide calories (or energy).
• Helps move food through digestive tract.
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Pillar 1 Week 1 Video 214
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.
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Pillar 1 Week 1 Video 215
Carbohydrates: Starchy Foodspotatoes
fruits vegetables
beans nuts
seeds sweets
grains
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Pillar 1 Week 1 Video 216
No matter which payment processing option you choose, make sure you can very clearly explain to your clients
exactly how to give you payment.
Payment can not and should not be a mystery for your client.
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Pillar 1 Week 1 Video 217
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”
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Pillar 1 Week 1 Video 218
Sources of Fats
meat
poultry
nuts
dairy
butter
oils
lard
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Pillar 1 Week 1 Video 219
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.
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Pillar 1 Week 1 Video 220
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.
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Pillar 1 Week 1 Video 221
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.
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Pillar 1 Week 1 Video 222
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.
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Pillar 1 Week 1 Video 223
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
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Pillar 1 Week 1 Video 224
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
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Pillar 1 Week 1 Video 225
Sources of Protein
poultry
fish
meat substitutes
cheese
milk
meatsnuts
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Pillar 1 Week 1 Video 226
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
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Pillar 1 Week 1 Video 227
Micronutrients
Vitamins MineralsCopyright © 2015. All Rights Reserved
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Pillar 1 Week 1 Video 228
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
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Pillar 1 Week 1 Video 229
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
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Pillar 1 Week 1 Video 230
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.
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Pillar 1 Week 1 Video 231
Now You Know…
• Carbohydrates
• Fats
• Proteins
• Water (we’ll cover in next week’s lesson)
• Vitamins
• Minerals
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Pillar 1 Week 1 Video 232
To understand dietary theories at a glance, we’re going to focus the rest of this video on MACRONUTRIENTS.
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Pillar 1 Week 1 Video 233
Nifty Trick Alert!
• In a nutshell, all dietary theories simply shift the balance, source, or timingof MACRONUTRIENTS.
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Pillar 1 Week 1 Video 234
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)
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Pillar 1 Week 1 Video 235
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
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Pillar 1 Week 1 Video 236
So…
• 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.
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Pillar 1 Week 1 Video 237
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
meal
Animal & plant protein allowed
Cooked and raw
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Pillar 1 Week 1 Video 238
So…
• 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
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Pillar 1 Week 1 Video 239
Huh?!
• 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.
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Pillar 1 Week 1 Video 240
Dietary theories are a shell game with macronutrients.
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Pillar 1 Week 1 Video 241
• High in fat
• Low in fat
• High in animal protein
• Low in animal protein
• High in carbs
• Low in carbs
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Pillar 1 Week 1 Video 242
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)!
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Pillar 1 Week 1 Video 243
What’s Next?!
How to Discover The Perfect Diet for you (… and why you won’t find it in a diet book)
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Pillar 1 Week 1 Video 244
Let’s continue the conversation in the comment below –What was your “aha” from this video?
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