2014 NUTRIT

ION CHALLENGE:

NUTRITIO

N 101

NU

TR

I TI O

NA

L S

TR

AT

EG

I ES

FO

R G

EN

ER

AL

HE

AL T

H A

ND

AT

HL

ET

I C

PE

RF

OR

MA

NC

E L

ON

GE

VI T

Y

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 NutritionOPT CCP Life Coaching CrossFit Level 1CrossFit MobilityCrossFit Olympic Weightlifting

NUTRITION BASICSDiet Direction and Metabolism MacronutrientsMicronutrientsProteinFat Carbohydrates Hormones

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

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

DIET STRUCTURE CONTINUED What to eat?

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”

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

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

PROTEIN CONTINUED Choose animal proteinsWhy?-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

FATSCommon 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

SATURATED AND UNSATURATED FATSaturated 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)

ESSENTIAL FATTY ACIDS AND INFLAMMATION Essential Fatty Acids (EFAs):

Omega 6 and Omega 3Omega 6: safflower, soy, corn,

sunflower, walnutOmega 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

CARBOHYDRATECarbs 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

CARBOHYDRATES AND PERFORMANCECrossfit 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 fastCarbs are essential for recovery Sources: potatoes, white rice, quinoa, oatmeal, fruit

90/10 RULE

This might be one meal a week, or one whole night. It’s your choice, whatever keeps you

sane!

ARE YOU READY FOR CHANGE?One habit at a time:1. Select one habit2. Write down your plan3. Post your goal publicly

SETTING GOALS: HOW TO1. Put goals down in writing – it’s not written and recorded,

it’s not a goal2. 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

3. Goals have a specific timeline – 5 weeks4. 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

5. A truly successful goal has a fifth quality: SIGNIFICANCE. You must aspire to accomplish something that’s personally meaningful

OUTCOME VS. BEHAVIOR GOALSOutcome 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.

WHAT IS YOUR GOAL?Please take 10 minutes to figure out what your goal for this

challenge will be.