2014 Nutrition Challenge: Nutrition 101

1. 2014 Nutrition Challenge: Nutrition 101 Nutritional Strategies for General Health and Athletic Performance Longevity

2. About ashley • Graduate from Ohio State University with B.S. • Graduate from Bauman College in Holistic Nutrition • P.I.C.P BioSignature Modulation • OPT CCP Nutrition • OPT CCP Life Coaching • CrossFit Level 1 • CrossFit Mobility • CrossFit Olympic Weightlifting

3. Nutrition basics • Diet Direction and Metabolism • Macronutrients • Micronutrients • Protein • Fat • Carbohydrates • Hormones

4. Diet direction and metabolism • Metabolism: the rate at which the body breaks down, digests, and absorbs nutrients • -Rate at which the body uses energy • -Metabolism changes with health conditions (thyroid) and seasons • Building diet direction • -30-45% Carbohydrates, 25-30% Protein, 30-40% Healthy Fats • -Appropriate for those growing rapidly, competitive athletes, recovering from injury or illness • -Eat like a caveman/paleo – “eat meat, vegetables, nuts, seeds, some fruit, little starch, no sugar” • -Starch should be based upon exercise level • -What is not there: excessive omega 6s, gluten, soy, high fructose corn syrup

5. Diet structure • The key to successfully applying a diet direction is to build the food plan on top quality whole foods • Food quality is diminished in most restaurants and with most packaged food items. Fresh is always best • Proper food choices provide a strong nutritional foundation for life; help protect us from the health challenges we encounter, and allow us to live up to our potential as dynamic, creative human beings

6. Diet structure continued • What to eat?

7. MACRONUTRIENTS • Source of calories and our raw materials for building • Consist of protein, fat, and carbohydrate • Quality is important • Need to be in right proportion • Must be well-digested • “Calories in do not equal calories out, but calories matter”

8. Micronutrients • Vitamins, minerals, trace minerals, phytonutrients • Functions: metabolize macronutrients, needed for hormone binding and activation, regulate pH, metabolism, cholesterol, and blood sugar • Major minerals: calcium, magnesium, sodium, potassium, chloride, phosphorous, sulfur • Minor minerals: iron, copper, zinc, selenium, chromium, manganese, silicon, vanadium, boron, molybdenum

9. Protein • Basic building blocks that are used to build, maintain, and repair cells, enzymes, immune system and hormones • Protein has the highest satiety index of the three macros • TEF (Thermic effect of food): we actually burn calories digesting it • Displacement of carbohydrate ratio: by default, if your protein is high, your carb intake will be shifted lower

10. Protein continued • Choose animal proteins • Why? • -Complete amino acid profile • -Better secretion of glucagon (converts stored glycogen into glucose for energy) • -Vegetable or grain based protein have different amino acid profiles  problematic due to anti-nutrients • Sources: red meat (quality), pork, chicken (organic), fish, eggs, whey, milk

11. FATS • Common myths • -All fats are bad for you • -Cardiovascular disease is linked to consumption of fats, especially cholesterol • -A fat-free program is an important part of any weight loss program • Functions • -Serve as insulation, energy stores and help maintain cell functioning • -Required for hormone production: DHEA, cortisol, testosterone, estrogens

12. SATURATED AND UNSATURATED FAT • Saturated Fat • -Primarily used for energy • -Solid at room temperature and least vulnerable to oxidative damage when heated • -Sources: Dairy fat, coconut oil, palm oil, tallow • Unsaturated fat • -Less stable than saturated • -Damaged by heat, can become oxidized • -Problems with unsaturated oils: oxidation (forms free radicals which cause damage to cell tissue)

13. Essential fatty acids and inflammation • Essential Fatty Acids (EFAs): Omega 6 and Omega 3 • Omega 6: safflower, soy, corn, sunflower, walnut • Omega 3: flax, hemp, chia, pumpkin, fish oils • Omega 3 and 6 help lower inflammatory response, increase insulin effectiveness, supports immunity, improves nerve function • When excess omega 6s are consumed, induces inflammatory response in the body

14. carbohydrate • Carbs are non-essential but our first and main preferred source of energy • Essential for performance • -Glucose: most basic and easily used sugar. Broken down from starches (potatoes, rice, corn) • -Fructose: found in fruit • -Lactose: found in dairy • -High-fructose corn syrup: Almost the same composition as sugar

15. Carbohydrates and performance • Crossfit is glycolytic (coverts glucose for energy) in nature • While we can convert fat and protein into glycogen, it’s too slow of a rate for immediate use, so carbs are our main source • High-intensity workouts use up our glycogen stores fast • Carbs are essential for recovery • Sources: potatoes, white rice, quinoa, oatmeal, fruit

16. 90/10 rule • This might be one meal a week, or one whole night. It’s your choice, whatever keeps you sane!

17. Are you ready for change? • One habit at a time: • Select one habit • Write down your plan • Post your goal publicly

18. setting GOALS: how to • Put goals down in writing – it’s not written and recorded, it’s not a goal • Goals are specific and measureable – Toning up, bulking up, and getting healthier are vague notions and not goals. Losing 4 lb. of fat is a goal. If you can’t measure it or be specific about what it is that you want, it’s not a goal • Goals have a specific timeline – 5 weeks • Goals are realistic – you can set a goal to gain 5 lb. of muscle in a week but that’s not likely. Goals should reflect an accurate understanding of how long it actually takes to attain such a goal • A truly successful goal has a fifth quality: SIGNIFICANCE. You must aspire to accomplish something that’s personally meaningful

19. OUTCOME VS. BEHAVIOR GOALS • Outcome goals: Intended result that will occur from carrying out a behavior; a long-term measure of strategic effectiveness • A goal that you can’t directly control the accomplishment of the goal • Behavior goals: Goals framed around activities of the client that are under complete control of the individual • You can directly control the goal; it’s an action you can choose everyday to do every day.

20. What is your goal? • Please take 10 minutes to figure out what your goal for this challenge will be.