Nutrition Education This section is not mandatory. But if you re a geek like me then you will LOVE it!!

Nutrition Education

Nutrition

Education

I am a firm believer in empowering my clients by educating them so that they can continue their health journey over the course of their life.

With this in mind I present you with some information you may want to read to fully understand the breakdown of food and the role it plays in your body.

Macronutrients / Micronutrients

Macronutrients: These are the foods we directly eat and have varied roles in our body;

Micronutrients: Once digested our foods are then broken down into various vitamins:

Fat Soluble Water Soluble

A,D,E and K B (group) and C Mainly supplied by fat-based foods like

butter, fish, oil etc.

Mainly supplied by water-based foods like fruit and vegetables

Can be stored (in liver and fatty tissue) Cannot be stored Daily supply not essential Daily supply essential Can become toxic Not toxic

Macronutrient Example For

Carbs Rice, Veg, Potatoes Energy production Fats Dairy, Oils, Nuts, Seeds Hormone management

Insulation

Proteins Meat, Dairy, Pulses, Fish Building and repair of ALL cells

Nutrition

Education

Carbohydrates: 4Kcals per g

Currently carbs are being portrayed as the ‘bad guy’. This is just not the case. When reducing carbs you also reduce total calories which in turn gives you weight loss. Carbs can be used to provide energy and also make up mostly the foods that we enjoy. If your accountable for the amount then there is no need to cut carbs from your diet. Here are some main sources of carbs;

Protein: 4Kcals per g

Protein is the most important macronutrient when it comes to body composition. It has long been thought that protein is only for bodybuilders when actually if

everyone was to up their protein intake during the day to optimum levels, they would quickly see their fat % go down. Here are some sources;

Simple Sugars Complex carbs

Fruit (fructose) Oats

Honey Vegetables Milk (lactose) Rice

Energy drinks (glucose) Beans Table sugar (sucrose) Legumes

Animal Sources Non-animal Sources

Meat Pulses

Fish Nuts

Poultry Tempeh Dairy, eggs Legumes

Nutrition

Education

Fat: 9Kcals per g

Fat was like carbs in the 1970’s. The bad guy! – Its now starting to become apparent that fats are a major nutrient for body composition. Fat is used for SO much in the body so cutting this would be a big no-no. Like carbs we just need to be accountable for how much we have. Here are the 3 types of fat;

Hydration needs:

As well as food, hydration is of upmost importance when it comes to body composition and performance. The body is made up of 60-70% water. Under consuming water will not only cause dehydration but will also have an adverse effect on your goals. These include; decrease in blood flow to the brain, decrease in kidney function, poor digestion and it will also slow your metabolism.

You will need 1L of water for every 1,000Kcals that you eat. You will also need to replace any lost water from movement. Food can already give you between 1-2L per day. I recommend using the following chart for your urine and then adjusting if you notice a change in colour / smell;

Saturated Mono-unsaturated Poly-unsaturated

Meat Olive Oil Vegetable Oils Butter Avocado Some nuts Eggs Some nuts Tuna Coconut Oil (MCT) Seeds Mackerel

Dark yellow: Dehydration Clear: Hydrated

Very pale yellow (straw): Hydrated

Pale yellow: Hydrated

Macro Counting

The

Basics

In every study and research on dieting and weight loss the ONLY factor that was consistent of how to loose weight was calories in vs calories out

This means that there was a deficit of calories at the end of the day. Now I don’t agree with the statement that a calorie is just a calorie. Different macronutrients will have different roles in the body;

Protein– There for cell repair, muscle tissue growth and also keeps you satiated Carbs - Its only job is to give us energy but I don’t know about you but it also

gives me great pleasure

Fat – Not only is it there for insulation but also for solubilising vitamins, regulating

metabolism, cell function, energy transport and so on..

There are HEAPS of diets out there at the minute all with different concepts and guidelines but all yielding a result… why?!

Lets take a look at some of main diets currently in the fitness industry and their features;

Eat as the cavemen did and we will then be Working with nature to fuel the body

Only eat meat, plants, nuts and seeds A way of using “intermittent fasting” For 5 days a week eat what you want For 2 days a week only eat 500Kcals

Others include 1 day fasts or 16 hour window fast Similar to paleo where your primary intake is fat & protein Some go as far as cutting out carbs COMPLETELY

The

Hierarchy

There are 100’s more out there. Some say don’t eat carbs, others say don’t eat fat and the rest say don’t eat at all!!!

The thing is they actually all work… Some are better than others but they will all stimulate weight loss. But how is that when they have conflicting characteristics?

A CALORIC DEFICIT

Cutting any macronutrient out of your diet will cut your total calories!

But the government has been saying this for years right? – “eat less and move more”. Well it sure as hell isnt working as the obesity crisis is rising and rising.

So now is the time to introduce you to….. The hierarchy of nutrition pyramid!

Total Kcal

(calories)

Protein

Amount

Fat / Carb Amounts

Nutrient Timing

The

Basics

If you follow that pyramid in order of importance from the bottom to the top then you my friend are going places….. I mean your going to get towards your goal of looking and performing great!

As part of your plan I am going to give you figures on your Kcals, protein, carbs and fat amounts

Following these figures on a daily basis is going to get you to the best body you have ever had

Is that sustainable? – Well I have been tracking for every day for the last year now and I don’t mind taking 5mins every day to plan my intake

If this is not something that you fancy doing yourself then that’s fine! During you consultation I will put steps in place so that we can get you off tracking and into a more “mindful” way of eating for the future

HOW DO I TRACK?

Back when I first started I had to look up individual food each day and make a meal plan for each of my clients to follow. This took around 2 hours per time as the textbook was bigger than the old yellow pages!!

Nowadays with smartphones and apps all of that has changed – you lucky thing!

MyFitnessPal is the app I recommend as its free

of charge and has some pretty cool functions.

MyFitness

Pal

When you first download the app it will ask you to input a load of data and your goals. It does this to set your Kcal amounts and macros.

Usually these are WAY off and we are going to set your specific macros from the nutrition consultation.

Follow the arrows on the pictures to set your goals

Input your calories here which you can find on the next chapter and press the tick

MyFitness

Pal

Setting your goals continued

Now you are ready to start inputting some food and get on to tracking!

Click on the diary button at the bottom of the screen in order to get to your daily diary

You can now set your macros here. Don’t worry if they aren't exactly what I gave you. Just get as close as possible

You can search their

database here. Either search for the food name or

resturant / chain name

This tick means the details have been verified. Use foods with ticks as much as possible

You can also scan the barcodes on the packs of food which makes it even easier!

MyFitness

Pal

As your adding your foods remember to rotate your phone. You will be met with a screen shown below. Just pick foods that fit into your macros for the

day and adjust the portions sizes where needed

Tracking your food can become quiet tedious but also very addictive! I encourage all clients to at least have 1 day off tracking per week and see if

you are able to habitually eat the right amounts of food

Use the app to educate yourself on different portion sizes and how much is in different foods. In a few months you shouldn't need to use the app any

Workout

Day

Goal:

Protein: Carbohydrates: Fats:

Daily Calorie requirements:

If your finding it hard to stick or track your macros then use the Pn hand portion way of tracking. Its not the most optimal way but will certainly help when you cant track

-http://www.precisionnutrition.com/calorie-control-guide

Rest

Day

Goal

:

Protein:

Carbohydrates:

Fats:

Daily Calorie requirements:

If your finding it hard to stick or track your macros then use the Pn hand portion way of tracking. Its not the most optimal way but will certainly help when you cant track

Your

Supplements

Supplements are the very LAST thing to implement once you have got your macros spot on and are implementing carb timing (in the next section)

There are 100’s on the shelf and you may be surprised to hear that they are unregulated Most manufactures have some wild claims and to be honest they arent worth the money

I only ever get clients to utilise a few out of the 6 that have heavy backing from scientific research and studies

Below are the ones I would recommend for you to take once everything else is spot on

Supplement Amount / Why Food Substitute

Omega 3 Fish Oils 3g per day (use cod liver oil)

Decreases inflammation and increases fat

mobilisation

Oily Fish

Whey Protein If you cant get it in your diet then use a whey protein to supplement your intake Any whey isolate will suffice

Protein Rich Foods

Caffeine 2 servings on a workout day

Great for energising your gym session and fat mobilisation

A Helping Hand

Shake It

Up

Busy life? Here is an easy way to get a quick meal. This is great for people who find it difficult to eat breakfast or have an on-the-go lifestyle! Don’t rely on these too much as you would be better off eating your food rather than juicing it but a few a week is fine….

Good

Websites

Please note: I have no affiliation with these companies and recommend them on experience Quick Recipes:

Cooking with protein powder:

Shopping:

Muscle food is a great place to buy grass fed organic meat, protein snacks and nut butters. All delivered to your door and is cheaper than going to the

supermarket. Use the link above for my referral code and your choice of free meat with your first order

This shaker comes with an inbuilt storage system so you can carry your powder within the cup and not take up space in your bag

www.marksdailyapple.com/primal-paleo-recipes/

- Great for low carb meals

http://www.bbcgoodfood.com/

- Crammed full of quick and easy recipes

www.proetinpow.com

http://www.musclefood.com/JS17342

Resources

Here are some extensive charts which highlight some great sources of all the macronutrients

Once you are hitting your macros with ease you can implement carb timing. This is just a way of portioning certain carbs after your work out. This will give you a little extra fat loss but if your not hitting your values then don’t

Resources

We haven't spoken much about vitamins and minerals. That’s because they have no impact on weight loss. But include the following foods in your diet in

So there you have it!

You have everything needed in this

guide to implement your new plan and

reach your goal!

Ps – I am just an email away;

Sam_m_baker1@Hotmail.com