Transcript Eating Tip number 1 WRITE IT DOWN

PUSH _ Nutrition
eating
my top 5 tips
Kristy – Miss Australia
2009
Eating Tip number 1
WRITE IT DOWN
• I LOVE MY FOOD DIARY - once you start recording what
your eating, be amazed at how quickly you change bad habits..
(my summer skirt)
• SHOW YOUR TRAINER - like I said, they know
EVERYTHING, and will monitor your food diary and teach you where or
what needs to change.
•BE HONEST - wine? Chocolate? HGs? Write it down - don’t lie.
You will just be cheating yourself.
Eating Tip number 2
WATER
• EAT IT - you think your hungry - drink instead.
• DRINK IT - keep a bottle with you EVERYWHERE ..
• THINK ABOUT IT - helps with recovery, fat loss & skin care..
• MONITOR IT - at least 2 litres a day
Eating Tip number 3
PLAN & PREPARE
• PICK A DAY - tuesdays, I make salads, chicken etc
•DO IT ONCE - measure it out once, then repeat each week!
• LEARN - read up / ask your trainer & get the right information. If
eating out or eating at a friends place, you will be armed with this.
Eating Tip number 4
KEEP IT FRESH
• NO PROCESSED FOOD - full of numbers..
• CHEAPER - a chicken salad at coffee club costs $18!!
• NO ‘DIET’ FOODS - they have replaced the sweetness with
something… that causes cancer.
• TASTES BETTER! - cant tell me a homemade chicken
sandwhich doesn’t tastes better than a soggy deli bought one?
Tip number 5
DAY OFF
• HAVE ONE (& ONLY ONE) DAY OFF A WEEK
TO ENJOY A ‘CHEAT’ MEAL
- Im talking about having gravy on your lean steak or perhaps some
potato chips with your grilled fish.
Im NOT talking about KFC FOR DINNER! …
TIP 1 - PREPARATION
1.
2.
3.
4.
5.
6.
Shop 1-2 times per week and arrange fresh foods.
Snap tight containers for Veg and meats. Purchase
food fresh for next 3-4 days.
Outside of the isles when shopping.
Marinade today for tomorrow.
Cook tonight for tomorrow lunch.
Making breakfast and make Lunch.
When cooking soups / salads and sauces- Store for
easy access.
TIP 2 - PROTEIN
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EAT PROTEIN FIRST
Slows the release of insulin.
Will lower the GI of carbohydrates and thus
lower then insulin release.
Will increase the likelihood of releasing growth
hormone.
Turkey, egg white, ham, chicken fillet, cottage
cheese, macro whey.
TIP 3 – Eat Often
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Stimulates Metabolism
Add chilli and spices to your meals
Eat solids
Eat every 3-4 hours
Do not eat for 2-3 hours prior to exercise
Have a shake 30 minutes post exercise
Eat 90 minutes post exercise
TIP 4 – Fat and Sugar
 Eat High Carbs - No Fat 3 Hours
 Eat High FAT – No Carbs 5 Hours
This is to reduce fat storage as
Carbohydrates promote blood sugar levels
to increase thus releasing insulin and
promoting fat storage.
TIP 5 – EAT WATER
 Soups, Salads, Fruit, Vegetables,
Unprocessed foods.
 Eat these foods / meals first.
 Shrinks your Stomach.
 High Bulk – Low Calorie
 Drink 1 glass of water before eating meal.
 Drink 42mls per kg of body weight per day.
 65kg = 2.5litres of H20
Sausage
vs
Chicken Breast
Pork Chop
vs
Fillet Steak
Ice cream
vs
Yoghurt
50g Kabana
7P 10.5F 2.7C
vs
100 gram turkey
25P 3F
50g Corn Chips
vs
Banana chips
Pig Bacon
vs
Turkey Bacon
Protein, Carbs
and Fat
What you need to know….
Carbohydrates
The Facts….
1 Gram = 4cals
•Brain function, Avoid hypoglycaemia, dizziness.
•Energy, when glycogen stores full, stored as triglycerides in fat
cells.
•Protein sparring (No Carbs - Body looks elsewhere, and breaks
up Protein thus Decreases metabolism.)
•Fat metabolism, without Carbs there’s limited energy from
fat. Increased by-products / Ketone bodies.
•Whole grains/ Fruits/ Vegetables - Rye bread, Oats, brown/low GI
rice, Berries, Citrus & stoned varieties, Colourful vegetables, Broccoli,
Bean sprouts, Beans, Bok- Choy, Cauliflower, Salad varieties.
•Carbohydrates should make up 35 – 65% of food intake pending
on exercise, age, goals, purpose and goal time frame.
Protein
The Truths…
1 gram = 4cals
•Lean beef, Fish, Chicken, Turkey, Tofu, Nuts, Canned beans,
Low fat dairy.
•Excess protein will; Not promote growth, Strain the kidneys,
Dehydrate.
•Vegetarians should consume a variety of whole grains &
legumes = Less fat, more fibre & CHO, more vitamins and
minerals.
•RDI easily covered within a balanced diet.
•Up to 50% of your food intake should be made up of protein,
pending on exercise, age, goals, purpose and time frame. (Speak
to trainer)
Protein (g)
Person
0.75
Sedentary
1.5
Endurance
2
Experienced strength/ power endurance
2-3
High intense strength/ power
Total protein needs = protein (g) x body weight (kg)
Note: High protein intake is only during the challenge, RDI
should be considered once finished. Only exceed protein RDI
for 6 weeks at one time.
Fat
Not all Bad
1 Gram = 9cals
•Energy, Can provide 80-90% of energy requirements.
•Protection, Internal fat surrounds vital organs, warmth
•Vitamin carrier, Hunger depressor, A-D-E-K, 3-4 hours
to digest, stops hunger.
•Monounsaturated = Canola, Olive, Peanut oil, Avocado
and almonds.
•Polyunsaturated = Oily fish, Linseed, Safflower, Soy and
Corn oils, Walnuts, Legumes, Seafood, Leafy greens.
Alcohol and Fat Loss
Do they mix?
1 gram = 7cals
THE SIMPLE ANSWER IS NO!
Alcohol is empty calories
Negative effect on your total calorie intake
Slows down your metabolism
Fat burning stops
Lowers protein synthesis by 20%
Dehydrates your muscle cells
Blocks the absorption of nutrients
The GLYCEMIC Index
Glycemic Index is a measure of how quickly foods are
digested and the carbohydrate portion is absorbed in the
blood!
HIGH GI = MORE THAN 70
MODERATE GI = 55 TO 70
LOW GI = BELOW 55
•To fuel body throughout the day!
•To avoid increasing blood sugar levels!
•To avoid insulin levels increasing!
•To avoid excess fat storage!
•To avoid burning sugars and carbohydrates rather than
fat!
•To keep you fuller for longer!
•Be aware, low GI has no relation to nutritional values
•Carrot provides Fibre and Vitamin A, chocolate provides
sugar and fat!
HIGH GI
Maltose
Glucose
Parsnip
Lucozade
Rice, instant
Honey
Baked Potato
Rice cakes
Crispbread, puffed
Jelly beans
Water crackers
WeetbixSanitarium
Pumpkin
Carrots
Bread - white
MODERATE GI
105
10
0
97
95
91
87
85
82
81
80
78
75
75
71
70
Bread – wholemeal
Crumpet
Fanta – soft drink
Pineapple
Nutrigrain-Kellogs
Beetroot
Raisins
Boiled Potato
Banana
Kiwi fruit
Lactose
Muesli – untoasted
Orange juice
Sultana bran
Rye/Pumpernickel
LOW GI
69
69
68
66
66
64
64
62
60
58
57
56
57
52
50
Porridge
Chocolate
Baked beans
Fruit loaf
Noodles – instant
Bread – mixed grains
Muesli – toasted
Apple juice
Pasta – white
Pasta – whole meal
Yogurt – low fat
Milk – skim
Sausages
Fructose
Soya beans
49
49
48
47
47
45
43
41
41
37
33
32
28
23
18
Fat Loss Through
Nutrition…
•Eat more protein*/Fibre/ Whole grains/ Fruit/ Vegetables
•Eat more during the day / less Carbs after exercise.
•Go the low GI options…always!
•Eat less Sugar, Starch, Fat and Alcohol.
•Drink more water!
•Recognise the negative influence others may have and be
assertive! Remind yourself of the challenge’s and your purpose
•Eat foods with a higher satiety. Protein!
•Increase output decrease input!
•Weigh the foods you eat once, to know for next time!
Things turn out best for
people who make the best
of the way things turn out!
Success is to
be measured
not by the
position one
stands but by
the obstacles
which one has
overcome!