PUSH _ Nutrition

eatingeating my top 5 tipsmy top 5 tips

Kristy – Miss Kristy – Miss Australia 2009Australia 2009

Eating Tip number Eating Tip number 11WRITE IT WRITE IT DOWNDOWN

• 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 Eating Tip number 22

WATERWATER• 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 Eating Tip number 33PLAN & PLAN & PREPAREPREPARE• 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 Eating Tip number 44KEEP IT KEEP IT FRESHFRESH• 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 5Tip number 5

DAY OFFDAY 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 - PREPARATIONTIP 1 - PREPARATION

1.1. Shop 1-2 times per week and arrange fresh foods. Shop 1-2 times per week and arrange fresh foods. Snap tight containers for Veg and meats. Purchase Snap tight containers for Veg and meats. Purchase food fresh for next 3-4 days.food fresh for next 3-4 days.

2.2. Outside of the isles when shopping.Outside of the isles when shopping.

3.3. Marinade today for tomorrow.Marinade today for tomorrow.

4.4. Cook tonight for tomorrow lunch.Cook tonight for tomorrow lunch.

5.5. Making breakfast and make Lunch.Making breakfast and make Lunch.

6.6. When cooking soups / salads and sauces- Store for When cooking soups / salads and sauces- Store for easy access.easy access.

TIP 2 - PROTEINTIP 2 - PROTEIN

EAT PROTEIN FIRSTEAT PROTEIN FIRST Slows the release of insulin.Slows the release of insulin. Will lower the GI of carbohydrates and thus Will lower the GI of carbohydrates and thus

lower then insulin release.lower then insulin release. Will increase the likelihood of releasing growth Will increase the likelihood of releasing growth

hormone.hormone. Turkey, egg white, ham, chicken fillet, cottage Turkey, egg white, ham, chicken fillet, cottage

cheese, macro whey.cheese, macro whey.

TIP 3 – Eat OftenTIP 3 – Eat Often

Stimulates MetabolismStimulates Metabolism Add chilli and spices to your mealsAdd chilli and spices to your meals Eat solidsEat solids Eat every 3-4 hoursEat every 3-4 hours Do not eat for 2-3 hours prior to exerciseDo not eat for 2-3 hours prior to exercise Have a shake 30 minutes post exerciseHave a shake 30 minutes post exercise Eat 90 minutes post exerciseEat 90 minutes post exercise

TIP 4 – Fat and SugarTIP 4 – Fat and Sugar

Eat High Carbs - No Fat 3 HoursEat High Carbs - No Fat 3 Hours Eat High FAT – No Carbs 5 HoursEat High FAT – No Carbs 5 Hours

This is to reduce fat storage as This is to reduce fat storage as Carbohydrates promote blood sugar levels Carbohydrates promote blood sugar levels to increase thus releasing insulin and to increase thus releasing insulin and promoting fat storage.promoting fat storage.

TIP 5 – EAT WATERTIP 5 – EAT WATER

Soups, Salads, Fruit, Vegetables, Soups, Salads, Fruit, Vegetables, Unprocessed foods.Unprocessed foods.

Eat these foods / meals first.Eat these foods / meals first. Shrinks your Stomach.Shrinks your Stomach. High Bulk – Low CalorieHigh Bulk – Low Calorie Drink 1 glass of water before eating meal.Drink 1 glass of water before eating meal. Drink 42mls per kg of body weight per day.Drink 42mls per kg of body weight per day. 65kg = 2.5litres of H2065kg = 2.5litres of H20

Sausage vs Chicken Breast

Pork Chop vs Fillet Steak

Ice cream vs Yoghurt

50g Kabana50g Kabana vsvs 100 gram turkey100 gram turkey7P 10.5F 2.7C7P 10.5F 2.7C 25P 3F25P 3F

50g Corn Chips50g Corn Chips vsvs Banana chipsBanana chips

Pig BaconPig Bacon vsvs Turkey BaconTurkey Bacon

Protein, Carbs and Fat

What you need to know….

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.

CarbohydratesThe Facts….

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)

ProteinThe Truths…

Protein (g)Protein (g) PersonPerson

0.750.75 SedentarySedentary

1.51.5 EEndurancendurance

22 Experienced strength/ power enduranceExperienced strength/ power endurance

22 - 3 - 3 High intense strength/ powerHigh 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.

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.

Fat

Not all Bad

1 gram = 7calsTHE SIMPLE ANSWER IS NO!Alcohol is empty calories

Negative effect on your total calorie intakeSlows down your metabolism

Fat burning stops Lowers protein synthesis by 20%

Dehydrates your muscle cellsBlocks the absorption of nutrients

Alcohol and Fat Loss Do they mix?

Glycemic Index is a measure of how quickly foods are digested and the carbohydrate portion is absorbed in the blood!

HIGH GI = MORE THAN 70MODERATE GI = 55 TO 70

LOW GI = BELOW 55

The GLYCEMIC Index

•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 GIHIGH GI MODERATE GIMODERATE GI LOW GILOW GI

MaltoseMaltose

GlucoseGlucose

ParsnipParsnip

LucozadeLucozade

Rice, instantRice, instant

HoneyHoney

Baked PotatoBaked Potato

Rice cakesRice cakes

Crispbread, Crispbread, puffedpuffed

Jelly beansJelly beans

Water crackersWater crackers

Weetbix-Weetbix-SanitariumSanitarium

PumpkinPumpkin

CarrotsCarrots

Bread - whiteBread - white

101055

101000

9797

9595

9191

8787

8585

8282

8181

8080

7878

7575

7575

7171

7070

Bread – Bread – wholemealwholemeal

CrumpetCrumpet

Fanta – soft Fanta – soft drinkdrink

PineapplePineapple

Nutrigrain-Nutrigrain-KellogsKellogs

BeetrootBeetroot

RaisinsRaisins

Boiled PotatoBoiled Potato

BananaBanana

Kiwi fruitKiwi fruit

LactoseLactose

Muesli – Muesli – untoasteduntoasted

Orange juiceOrange juice

Sultana branSultana bran

Rye/Rye/PumpernickelPumpernickel

6969

6969

6868

6666

6666

6464

6464

6262

6060

5858

5757

5656

5757

5252

5050

PorridgePorridge

ChocolateChocolate

Baked beansBaked beans

Fruit loafFruit loaf

Noodles – instantNoodles – instant

Bread – mixed Bread – mixed grainsgrains

Muesli – toastedMuesli – toasted

Apple juiceApple juice

Pasta – whitePasta – white

Pasta – whole Pasta – whole mealmeal

Yogurt – low fatYogurt – low fat

Milk – skimMilk – skim

SausagesSausages

FructoseFructose

Soya beansSoya beans

4949

4949

4848

4747

4747

4545

4343

4141

4141

3737

3333

3232

2828

2323

1818

•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!

Fat Loss Through Nutrition…

Things turn out best forThings turn out best for

people who make the people who make the bestbest

of the way things turn of the way things turn out!out!

Success is to Success is to be measured be measured

not by the not by the position one position one stands but stands but

by the by the obstacles obstacles which one which one

has has overcome!overcome!