6 weeks to nutrition success

Follow along over the next 6 weeks

Week 1 Awareness Key Takeaways goal

  • Think about these questions daily:

  • What are some emotional triggers that may cause you to have poor nutrition?
  • How often do we eat when we are watching tv? Distracted?
  • Are you thinking about what this food will do for you and how it will affect you later in the day?
  • What is your nutrition strategy for the day/week/month? Do you have one? Do you think about this?
  • Why do people fail when making nutrition changes?
  • Setting the nutrition framework

  • Download Myfitnesspal app and make a profile

  • Eating within 45 min of waking up
  • Eat every 3-4 hours, smaller more frequent meals, stabilization of blood sugar is key. More to come on blood sugar control.
  • Smaller dinner, structure your day like a pyramid, larger in the AM and smaller in the PM
  • Ideally 40% Carbohydrate, 30% protein, 30% Fat
  • Calculate your BMR using this Calculator

Week 1 Homework

  • Log one week in Myfitnesspal or other food logging application
  • Take note of where you eat and what time you eat and how you felt through the day
  • Compare what you did in myfitnesspal with the sample strategy outlined above, how did you do? Where did you struggle?
  • Watch Eat For Real Change
  • Record 2 things you learned and how you are going to apply them to your daily life-Bring these ideas to next week's class and we will discuss
  • Our 2 new nutrition tasks for week 1
  • Log 1 week of foods in Myfitnesspal app, pay attention to when and where you eat and how you feel before and after the meal and later in the day
  • Define 3 goals you would like to achieve and why? Really why?

Week 2 Metabolism Intro Key Takeaways

  • Make protein our focus point of the diet

  • Figure out how many meals/snack you have per day ideally 5.

    • Protein for men .7g/lb-.88g/lb
    • Protein for women .6g/lb-.75g/lb
    • Multiply your weight by the range above and divide that by how many meals you have per day.
    • So for example 185lbs x .72=133grams, 133g/5meals=26grams
    • In this example each meal's goal is to get aprox 26g of protien.
  • Do the calculations for yourself and update myfitnesspal with the new goal protein range and execute
  • Remember that food works together, its not A+B=C its the combined affect of how each nutrient interacts with one and other, make sure your meals are complete and that they have Carbohydrates, Proteins and Fats. Opt for real foods.

Week 2 homework

  • How much protein are you getting on a daily basis?
  • Is your protein intake adequate?

  • What are some quality sources of omega 3 fatty acids and are you getting them in your diet?
  • Why does grass fed matter?
  • What are some sources of complex carbohydrates? Are they in your diet?
  • Identify some sources of simple sugars in your diet?
  • What color is your urine? :)
  • Watch The Mathematics of fat loss
  • Don’t be afraid to reach out with questions I like them

Week 3 Food Timing and Hormones Key Takeaways

  • Think about balancing your blood sugar through the day with a nutritional strategy
    • If you don't have a strategy start to build one
  • Pay attention to how much caffeine you are taking in daily ask yourself is it necessary could this be holding me back?
  • How much stress do you have in your daily life?
    • What do you do to cope with this stress?
  • Pay attention to the food timing warning signs

Week 3 Homework

  • How often are you eating through the day?
    • Do you have any if the food timing warning signs?
  • How much fiber are you getting daily?
    • How would this impact hormones?
  • How much sleep are you getting?
    • Is it the same every day?
  • How much coffee are you drinking?
    • Could this be impacting sleep in the PM or do you feel this could be impacting your hormones?
  • Do you have a stress reduction strategy?
    • How often do you practice this?
  • Watch this https://youtu.be/xyQY8a-ng6g
    • What did you learn?

Week 4 Key Takeaways what to eat

  • Don't fall into a dieters psychology. What makes this time different?
  • Choose organic foods, antibiotic free, hormone free, wild caught, whenever possible.
  • Read food labels and make sure they pass the test, can you pronounce all the ingredients?
  • Have a strategy when you go to the grocery store, there needs to be a plan in place. What are you going to get and why? Use a shopping list, when we plan to be prepared you will succeed. 
  • Structure you plate appropriately, Do I have a fruit, Do I have a vegetable, What is my protein source, what is my carbohydrate? Where is my fat coming from?
  • Try out a cook book or plan your meals for one week. Make cooking fun increasing your skills as a cook will make you more likely to do it more often, we hate to do the things we are no good at.

Week 4 Homework

Answer these questions:

  • What makes this time around different?

  • Do you shop for organic foods?

    • Do you wash your fruit/veggies 1st?

  • Do you look for antibiotic free and grass fed/wild caught?

  • Take your time shopping and read labels

  • Use a shopping list

  • Plan out 5 meals this week, get them on you calendar

  • Read this and tell me what you learned

Audio files from each week can be found here

Week 5 Gut Health Key Takeaways

  • Be aware of the factors that impact gut health
    • Stress

      • Lower amounts of saliva and mucus membrane, reduced amounts of digestive enzymes

    • Antibiotics usage/Pesticide in food

      • Kills gut bacteria

    • Low fiber in the diet

      • Not enough food for good gut bacteria to feed on

    • Food sensitivities and food allergies

      • Can lead to inflammation and a whole host of problems

    • Excessive alcohol

    • Excessive sugar

    • Inflammation from disease

    • Lots of Ibuprofen/Tylenol

  • Remember the gut health warning signs

    • Poor skin conditions

    • Diarrhea, constipation, bloating, nausea, and heartburn

    • Excessive gas, foul smelling

    • Desire to eat sweets

    • Anxiety or feeling blue

    • Not sleeping well

    • Autoimmune issues

    • Sinus drainage

Week 5 homework

  • Watch this: https://www.youtube.com/watch?v=awtmTJW9ic8&t=38s
  • Do you experience any of the digestive health warning signs?

    • Poor skin conditions

    • Diarrhea, constipation, bloating, nausea, and heartburn

    • Excessive gas, foul smelling

    • Desire to eat sweets

    • Anxiety or feeling blue

    • Not sleeping well

    • Autoimmune issues

    • Sinus drainage

  • Have you considered the need for an elimination diet or food sensitivity test?

  • Do you have a gut health plan?

  • Where does your poop rank on the Bristol Stool Chart, could this be a warning sign of poor gut health.

Week 6 Sports Performance, Nutritional Periodization and Supplements

  • Do you have a pre-workout meal and post-workout meal?
    • From the standpoint of insulin sensitivity this is critical
    • Make sure you have a good mix of Carbohydrates, Protein and Fats
  • Exercise has a profound effect on insulin sensativity
  • Program seasonality into your training. Have an off season, Pre season, In season and Post Season.
    • This does not need to be on a yearly interval, it can be monthly or even less
  • Replace appropriate fuels after exercise
  • Use supplements to provide the nutrients that are commonly lost in our diet
    • Protein, Fish Oil, Probiotics
    • Ucan is a powerful supplement look into the benifits
    • Supplements are meant to be in addition to a healthy diet, not to replace foods

Week 6 Homework

 

Steve AcunaComment