Transcript LBB-WK3-summary-slidesx

Little Black Bikini
• The most beneficial Nutrition 90%
of the time
• 5 Hours of exercise per week
minimum
•
•
E.g. 3 group PT sessions and a
couple of walks out in the country
2 Group PT sessions, 2 home
workouts, 1 hr swim, and a walk
in the park
• Not so strict / treat meals 10% of
the time
Outcomes
• A strong nutritional foundation
• A supportive group environment
• Psychological tools to enforce
your own compliance
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•
•
•
•
Eat lean protein with every meal
Eat Vegetables with every meal
Eat Healthy fats with every meal
If fat loss is your goal, Only eat
carbs after exercise *
• Only Consume zero calorie drinks
**
* By Carbs we mean the stodgy kind
like rice, potatoes etc.. You will get
plenty of carbs throughout the day
from Veg. This is NOT a no Carb
diet.
** Beware of diet drinks loaded with
artificial sweeteners that will actually
prevent fat loss! We want hydrating
drinks like water, green teas and
other variations,
Little Black Bikini
Start the day the MACHINES way!
Top 6 Breakfast meals to get your
metabolism revving hard and your fat
burning processes primed!
1)
2)
3)
4)
5)
Scrambled eggs and greens
Machines Omelet
Supper shake
Protein Pancakes
Smoked salmon on grilled asparagus
tips
6) Meat and nuts ;)
© machines 2015
Little Black Bikini
The first thing you eat in the day partly
determines which fuel mixture your body will use.
The “popular” uk cereal which is predominantly
sugars encourages the body to secrete hormones
designed to deal with sugars. A body that is kept
topped up on sugars has very little need to go to
the effort of breaking down fats.
A MEAL which is balanced with lean proteins,
healthy fats and Low glycemic index
Carbohydrates (from Vegetables) is a much
stronger stimulus for the body to release fat
burning hormones!
Cereals may give you the energy to
survive,
A meal will provide you with what’s
essential to thrive!!
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Other benefits of eating a meal:
• Contains more essential vitamins
• Contains more essential minerals
• Protein helps with the repair and
health of the body
• Fats are required for optimum
hormonal balance
• Aids in satiety (you will feel fuller
for longer)
• More stable blood sugar levels
• Helps lower bad cholesterol
• Helps manage blood pressure
• Helps normalise Blood Ph levels
• Helps strengthen the skeletal
structure
• Improves cognitive function
• Allows for greater physical
performance
We have billions of friendly bacteria
living in our digestive tract. If you
extracted all of the microbes that
live in your body, you’d have over a
quart of sludge. Each person’s
bacterial flora may be as unique as
fingerprints.
Friendly bacteria help us digest our
food
and
absorb
nutrients
effectively. In a sense, we don’t
actually digest many components of
our food — the bacteria digest it.
The probiotic bacteria used in
commercial products today are
largely members of the genera
Lactobacillus and Bifidobacterium.
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What do gut bacteria do?
In our gut, good bacteria can displace bad bacteria and influence our overall health,
metabolism, digestion, and body composition.
Gut bacteria are involved in immunity and help to ensure our immune system doesn’t
have an itchy trigger finger (think food sensitivities).
Gut bacteria also:
help synthesize B and K vitamins
enhance gastrointestinal motility and
function
enhance digestion and nutrient
absorption
obstruct the growth of “bad bacteria”
and other pathogens
help
metabolize
other
plant
compounds/drugs
produce short-chain fatty acids
(SCFAs) and polyamines
produce coagulation and growth
factors
produce cytokines (cell signaling
molecules)
help regulate intestinal mucus
secretion and ultilisation
help regulate blood flow to the
viscera
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Some researchers even suggest that our bacteria
are like an entirely distinct organ — a “microbe
organ” that is nearly as big and important (if not
more so) than the liver.
Thus, given the extent of bacteria’s roles, and the
importance of these good bacteria to proper
physical functioning, it’s important for us to help
keep a healthy bacterial environment.
Probiotics can help replenish and nourish this
internal supply of good bacteria.
Adequate consumption of probiotics can help to
eliminate abdominal pain, gas, bloating, reflux,
allergies, nausea, food poisoning and vomiting.
Probiotics may even alleviate irritable bowel
syndrome (IBS), inflammatory bowel disease
What causes intestinal dysbiosis?
While our intestinal bacteria are pretty tough little critters, their health can be compromised.
The most common causes of poor gut health are:
medication use, especially antibiotics
stress (stress hormones may encourage bad bacteria growth)
poor diet (e.g. sugar, preservatives, alcohol, processed foods, over-eating, inadequate fibre)
Alcohol misuse (if you have ever been drunk, the bacteria in your gu
aggressive medical therapies such as radiation or chemotherapy
over-consumption of animal-based protein, especially highly processed (e.g. luncheon meats)
poor gut motility (which can be caused by the above factors)
One important feature of a healthy GI ecosystem is balance. When good bacteria flourish, bad
bacteria and other micro-organisms such as yeasts and fungi are pushed out.
And speaking of diet, if you eat animal foods, the gut health of the animal is important too.
When animals used for meat/dairy consume pre- and probiotics, they have healthier guts and
bodies.
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Probiotics are found in yogurt, buttermilk, kefir, sauerkraut, kimchi, and
bacterially cultured cheese. Traditional methods of meat preservation (such as
the curing of salami) also use fermentation of Lactobacilli to preserve the food,
although arguably industrially produced cured meats no longer have health
benefits.
Benefits of fermentation
Fermentation not only bumps up good bacteria but helps eliminate antinutrients. When Grains, seeds and tubers are soaked, sprouted and or
fermented, we disable ani-nutrients. This is good, it means:
The food is more digestible (think tempeh instead of soybeans or yogurt instead
of milk)
The food has more minerals (thanks to less phytates)
The food has more protein (thanks to less protease inhibitors)
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Prebiotics
Prebiotics help keep probiotics alive. We don’t digest prebiotics, which come mainly
from oligosaccharides (complex starches), but probiotics love them.
Inulin and fructo-oligosaccharides (FOS) are common prebiotics. You’ll get them from
legumes, fruits and whole grains. They are abundant in the food supply (assuming you
eat real food). Oh, another prebiotic is galacto-oligosaccharide (GOS), found in human
breast milk.
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Getting probiotics from food:
If you are healthy, aim for 1-2 servings of probiotic rich foods each day (use the food
source list above). If you’re hoping to prevent or alleviate a medical problem, you may
need to increase the dose.
Getting probiotics from supplements:
Supplemental doses are typically expressed in billions of live organisms. Between 3
and 5 billion would be a starting dose. This could be increased to 10 billion if you are
hoping to alleviate a specific health concern. Take with food/drink and use a reputable
brand.
Getting prebiotics from food:
If you are healthy, aim for 2-3 servings of prebiotic rich foods each day (use the food
source list above).
Getting prebiotics from supplements:
2-4 grams of FOS per day can help to feed healthy gut bacteria and keep things
balanced. Supplementing pre- and probiotics at the same time might be a good idea.
Take note: You may actually feel worse before you feel better since bacteria release
toxins.
Immune-compromised individuals can develop infections from probiotic microbes – be
cautious if you are taking immunosuppressive drugs, if you have AIDS, if you are
receiving radiation or chemotherapy, and/or if you are in the hospital.
© Machines 2015
Last 2 weeks
✓
Eat 2-4 Compliant Breakfasts per week
✓
Eat 4-6 Compliant Breakfasts per week
✓
Do the Home workout at least once per week
This Weeks Goals
Try to consume 1-2 servings of probiotic rich foods each day
Eat 2-4 Compliant Lunchtime meal
Do the Home workout at least twice per week
Next Weeks Goals
Try to consume 1-2 servings of probiotic rich foods each day
Eat 4-6 Compliant Lunchtime meal
Do the Home workout at least twice per week
Review the new video on portion sizes
Post a couple of pictures of your meals to the MACHINES Page!
© Machines 2015