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Nutrition Rx

Nutrition Rx . Prevention and Performance Rx Ian K. Barstow MHS, PT, CSCS. Let your food be your medicine and medicine be your food. NRx Superfoods. 1. Blueberries 2. Kale> Brocoli >Spinach 3. Cold water fish salmon>tuna 4. Beans Red/Pinto 5. Low Fat Greek Yogurt> nonfat yogurt

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Nutrition Rx

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  1. Nutrition Rx Prevention and Performance Rx Ian K. Barstow MHS, PT, CSCS

  2. Let your food be your medicine and medicine be your food.

  3. NRxSuperfoods • 1. Blueberries • 2. Kale>Brocoli>Spinach • 3. Cold water fish salmon>tuna • 4. Beans Red/Pinto • 5. Low Fat Greek Yogurt> nonfat yogurt • 6. Beets>Tomatos • 7. Sweet Potato>Pumpkin • 8. Water ( with lemon)> other hydration • 9 Green Tea • 10. N3 Nuts • 10. Whey Protein ( lifting weights) Isolates

  4. Detox from Sugar/Fat/Salt/? • Western Diet full Sugar/Salt/Fat/ Chemicals- • Food Giants want you addicted • Western diet to Superfoods Bland • Detox – Superfoods tasteful • Sensitize your taste buds while detoxing from harmful affects of modern diet

  5. Detox Diet • 4-6 Smoothies per day • Veggies:Fruits 2:1 or 1:1 • Add Whey Protein gram (1.5 X lean muscle mass in kilos) • Add ice to increase volume • Eat every 3-hours

  6. Perseverance Test with Smoothie • Marshmallow Test • It is not the knowing it is the doing. • Discipline 1-2 days poor • 2-3 average • 4-5 good • 5 + super

  7. Challenge Yourself to Detox

  8. Detox = Kale 2 cups • Low in Calories • High in Nutrient ACK, • High in Fiber • High in Potassium, calcium • Anti inflammatory

  9. 2 cups Kale+ 1 cup Blueberries • Antioxidants/phytonutrients • Good for Brain • Preserve Vision • Prevent Cancer • Increase Metabolism

  10. 2 cups Kale + cup Blueberries+ Carrots ½ cup • High Fiber/ Phytonutrients • Good for Vision • Great for Liver • Cancer Prevention • Weight loss

  11. +2 Cups Kale + 1 Cup Blueberries + ½ Cup Carrots +Whey Protein 1-2 scoops • Biological Value > 100 • All the essential amino acids , Lean Muscle Mass increase • 1.5 x lean body mass in kilos

  12. Calculate Whey Protein • 66 kilos and 10% body fat • 60 lean kilo x 1.5 = 90 gram of protein a day • 90 grams /6(meal number) = 15 grams protein per smoothie • 90/ 5 meals = 18 grams of whey per smoothie • 90/4 meals = 22.5 grams of whey

  13. +Ginger 4 grams • 2 cups Kale + Cup of Blueberries + .5 cup carrots + Whey + ginger • Anti inflammatory • Anti histamine

  14. Stop Eating like a Sumo Eat more small meals • Sumo’s Eat Twice a day • Eat 5-6 times • Decrease Calorie 30% • Will not feel hungry fiber slows absorption

  15. Plan Detox Smoothie @ • 8 am • 11 am • 2 pm • 5 pm • 8 pm • 11 pm

  16. Add Omega three fat and multivitamin tablets • Omega Three B

  17. Now Detox for X? days • 2 cups of Kale • 1 cup of Blueberries/ • ½ cup of Carrots • 4 grams of Ginger • Whey protein ( Lean Body weight x 1.5/ no# smoothies)

  18. X Days? = Your Discipline • X= 1-2 days Poor Discipline • X=2-3 days Average Discipline • X=3-4 days Good Discipline • X=5 days Great Discipline • X> 5 days Super Disciplined

  19. Negative Calories = fat loss • Laws of thermodynamics Negative 3500 kcal = pound of fat

  20. 1200 Kcal Diet • 2200 kcals(avediet) -1200 kcals • = 1000 kcal less a day • 1000 x 7 days =7000 kcal or 2lbs of fat

  21. Other Smoothies + superfood you know • Kale +Pineapple +Orange +Ginger +Carrots + Cranberries +Whey Protein • Broccoli +Blueberries/ Raspberries/ +Chia Seed +Apple +beet +Whey Protein

  22. Start today

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