Table of Contents - Dyna Storm Nutrition · 2019. 5. 6. · Table of Contents Eat$aBalanced$Diet$ _ $2 Eat$Your$Fruits$and$Veggies $$_ 2 Eat$More$Foods$From$These$Food$Groups

Table of Contents Eat a Balanced Diet ___________________ 2 Eat Your Fruits and Veggies ________________2

Eat More Foods From These Food Groups ___________ 3

Choose These Foods More Often, and These Foods Less Often _____ 5

Choose Healthier Options When Eating Out ___________ 7

Snacking: The Truth __________________ 8

“Where Do I Start?” ___________________10

Muscle Building Tips & Tricks ________________12

Pre-‐Workout Nutrition __________________ 14

Post-‐Workout Nutrition _________________ 18

Protein _______________________ 20

Calories ______________________ 24

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Eat a Balanced Diet “What exactly makes up a balanced diet?”

A balanced diet contains a moderate amount of everything that your body needs; protein, carbohydrates, healthy fats, fiber, vitamins, minerals, and water: not too much of any one category, and not too little.

Balance is also about eating a wide variety of types of foods, which will ensure you get many different types of nutrients in your diet. This also includes balancing healthy foods with less healthy foods. It often helps to simply focus on eating more healthy food, and less unhealthy food, without really strict rules, which could leave you feeling deprived.

Eat Your Fruits and Veggies Adding more vegetables and fruits to the diet is my number one tip for the first place to start when beginning to eat healthier. They are high in vitamins and minerals, high in fiber, and generally pretty low in calories.

Simple Meals And Snacks That Are Based Around Fruits And Vegetables:

• Baked Potato• Grilled Corn• Fruit Smoothie• Green Salad• Cut Up Veggies With Dip (my favorites are healthy ethnic dips, like guacamole, hummus, baba ganoush, or tzatziki)• Celery With Peanut Butter And Raisins• Roasted Veggies (yam, onions, carrots, and beets are great)• Stir Fried Veggies With Chicken And A Splash Of Soya Sauce• Oatmeal With Banana Or Blueberries• Omelet With Peppers, Tomatoes, Mushrooms And Onions• Trail Mix (dried fruit with nuts)• Plain Yogurt With Fresh Fruit

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Eat More Foods From These Food Groups “What should I eat every day and how much of it?”

Food Group Examples Servings Serving Size

Water Water, herbal tea, sparkling water, club soda, water mixed with a splash of juice

8-‐10 glasses a day 1 cup

Grains Oats, rice (brown rice is best, white is fine), barley, other whole grains, whole grain bread, whole grain pasta, grain-‐ like seeds (quinoa, buckwheat, etc.)

0-‐4 servings a day (may opt to have starchy vegetables instead)

1⁄2 cup cooked grains, two pieces of bread, 1⁄2 cup cooked pasta

Dairy

Cheese, yogurt

0-‐2 servings a day (some people may feel better not eating cow’s dairy products at all; try goat cheese and goat yogurt instead.)

2 ounces of cheese, 1⁄2 cup of yogurt

Protein

Fish, poultry, meat, eggs, beans, protein powder.

1-‐6 servings a day depending on gender, muscle mass, weight training / physical activity

3oz of meat or fish (Small palm-‐ size portion), 1 cup of beans, 1 scoop of protein powder (around 20-‐25g of protein), 5 eggs or egg whites.

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“Starchy” Vegetables

White potatoes, corn, sweet potatoes, yams, carrots, parsnips, turnips, beets, sunchoke

0-‐2 servings a day (may opt to have grains instead)

One small baked potato, 1 small cob of corn, 1⁄2 cup cooked veggies, 1⁄2 cup of carrot juice

Non-‐ Starchy Vegetables

Broccoli, cauliflower, spinach, lettuce, green beans, kale, cucumber, zucchini, leafy greens, tomatoes, peppers, eggplant

2-‐5 servings a day (or even more if you like – non-‐starchy vegetables are very low in calories but high in nutrients)

1⁄2 cup of chopped raw vegetables, 1⁄2 a cup of cooked leafy greens, 1 cups uncooked greens such as spinach, lettuce, etc.

Nuts, Seeds, Healthy fats

Nuts, seeds, olives, olive oil, coconut, coconut oil, avocado, butter, nut butters (like peanut butter, almond butter, etc.)

2-‐4 servings a day 1 tablespoon of oil, 1-‐2 ounces of nuts (scant handful), 2 tablespoons of nut butter, 1⁄4-‐1⁄2 an avocado

Fruits

All fruits; apples, oranges, bananas, watermelon, pears, etc. Dried fruit, frozen fruit, fresh pressed fruit juice

1-‐5 servings a day

One piece of fruit, 1⁄2 cup of cut up fruit or berries, 1⁄2 cup of fruit juice, scant handful of dried fruit

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Choose These Foods More Often, and These Foods Less Often

More Often Less Often

Water, club soda Pop, alcohol Fresh pressed juice, especially vegetable juices

Bottled juices from concentrate

Green tea, herbal tea Coffee, energy drinks Whole fruit, dried fruit, frozen fruit

Candy, sugar, chocolate, desserts

Smoothies, fruit sorbet, 100% fruit popsicles, frozen yogurt

Slurpee’s, ice cream, gelato

Salsa, guacamole, hummus, tzatziki, baba ganoush (healthy dips from around the world)

Large amounts of high fat, orange coloured cheesy dips / sauces, Cheese-‐wiz, regular ranch dip

Homemade salad dressings, like balsamic & olive oil, Caesar, raspberry vinaigrette

Bottled regular dressings (not promoted as organic or natural) with added sugar, preservatives, food colouring, etc.

Whole Grain (ideally, sprouted grain) bread

White bread, bagels

Mustard, hot sauce – both usually just contain spices and vinegar

Ketchup, mayonnaise (usually high in sugar and additives)

Home cooked food Fast food, frozen TV dinners

Tomato-‐based pasta sauce, pesto

Cream-‐based pasta sauce


Homemade baked goods made with whole grain flour and sweetened naturally with honey, maple syrup, or coconut sugar.

Cookies, cakes, muffins, etc. made with white flour and sweetened with white sugar

Tomato-‐based pasta sauce, pesto

Cream-‐based pasta sauce

Lactose-‐free milk, almond milk, rice milk, hemp milk

Regular pasteurized milk (contains lactose, which can be hard to digest for the majority of individuals)

Granola (usually made from oats, whole grains, dried fruit, and nuts)

Sugary breakfast cereals made with white wheat flour, white sugar

Granola (usually made from oats, whole grains, dried fruit, and nuts) Oats, rice (brown rice is best but white is OK), whole grains, chickpeas, black beans, beans in general, rice cakes, organic corn chips, whole grain crackers, stove-‐popped popcorn

Refined (processed in factory) snack carbs like potato chips, pretzels, crackers made from white wheat flour, microwave-‐popped popcorn

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Small amounts of natural cheese, with no colouring added, goat cheese, parmesan, cottage cheese, yogurt

Foods like pizza or nachos with heavy amounts of melted cheese (especially orange-‐coloured cheese)

Fish, chicken, turkey, bison (buffalo) Real butter

Margarine (can contain harmful trans fats, preservatives, and other substances)

Fresh vegetables, frozen vegetables

Canned vegetables (keep in mind that canned vegetables are better for you than many other foods, and are much better than no vegetables at all.)

Fish, chicken, turkey, bison (buffalo)

Beef, pork (including bacon, and ham)

Healthy fats such as nuts, seeds, avocado, olives, olive oil, grapeseed oil, sesame oil

Canola oil, deep-‐fried food (French fries, potatoes, fish and chips, deep fried chicken wings, etc.)

Sea salt, Himalayan salt, natural dried or fresh herbs and spices

Regular table salt


Natural sweeteners such as honey, maple syrup, molasses, brown rice syrup, coconut nectar, coconut sugar, stevia

Artificial sweeteners (Splenda, aspartame, etc.), white sugar

Eating out: restaurants that feature natural foods such as rice, vegetables and proteins -‐ cuisines such as Indian, Greek, Lebanese, or Japanese (sushi, etc.). When eating North American cuisine, choose salads, stir-‐fries, or dishes featuring a protein + potatoes/ vegetables

Eating out: hamburgers, hot dogs, nachos, deep fried foods (French fries, chicken wings, etc.), pizza, pasta dishes with heavy cream/ cheese based sauces

Wild fish Farmed fish

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Choose Healthier Options When Eating Out Pass on the bread

If everyone else at your table agrees, ask them not to even bring bread of rolls so you won’t be tempted. Order salad or vegetable soup

For an appetizer instead of the typically deep fried appetizer options, like chicken wings, calamari, etc. Have a quick piece of fruit before you head to the restaurant

If you’re super hungry. If you have low blood sugar, you might make less healthy choices when ordering. Eat at a variety of different ethnic cuisines

Cuisines such as Mexican, Indian, Japanese, and Greek often feature healthy foods such as meat, rice, and vegetables. Choose “square meal” dishes

Your meal should include vegetables, a protein, and optionally potatoes, when eating at North American cuisine restaurants.

Stop at smoothie places

For a pick-‐me-‐up smoothie snack, which often contain 3+ servings of fruit, when you are on the go and between meals.

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Snacking: The Truth

Snacking!!! In some households, it’s a dirty word. We’ve heard things like…

• “You’ll spoil your supper.” • “Didn’t you just eat a few hours ago?” • “You’ll gain weight if you keep snacking all the time.”

I’m here to erase that mentality.

Snacking can actually make you happier, help you lose weight, and can give you more energy.

Ignore the naysayers and start munching (on healthy foods, of course.)

Why Snacking is Good?

1. It gets your energy up – leaving you with more energy to work, workout, and be awesome.

2. It makes you more pleasant to be around (hunger often equals irritability)

3. It helps you concentrate (your brain needs fuel, too!)

4. It keeps your blood sugar levels from dropping, a common cause of weight gain…

5. It can increase your metabolism

What Makes a Snack Healthy? There is A LOT of packaged snack food at the grocery store advertised as healthy…but most of it isn’t. Foods that are processed (altered by machines in a factory) came in packaging and most aren’t as healthy as they claim. A good rule is that a true healthy snack contains natural ingredients you great-‐grandmother would recognize: nuts, seeds, yogurt, fruit, veggies, whole grains, and hard-‐boiled eggs. Most of these ingredients are found by walking the perimeter of the grocery store – not in the aisles in the middle.

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Snack Ideas:

• Dried fruit and nuts • Yogurt • Hardboiled eggs + carrot sticks • Rice cakes with hummus • Veggies dipped in guacamole • Apple slices spread with nut butter • Fresh fruit • Healthy granola bars; featuring ingredients such as oats, honey, dried fruit, & coconut. Bakeries are often a better place to get these than the grocery store, as they usually make them fresh from scratch.

• Energy bars such as “Lara Bars” – containing just dates + nuts • Organic corn chips & salsa (corn chips are somewhat healthy, better if organic) • Popcorn (healthier if you pop the kernels yourself on the stove instead of in the microwave) • A few slices of natural chicken or turkey sandwich meat (check the ingredients for fillers or words you can’t pronounce) • Freshly made vegetable juice

When to Snack: Specifically: 2.5-‐3 hours after eating

Generally: Between meals, when you feel slightly hungry.

For first time snackers: the more often you snack, the more you will find yourself actually hungry for a snack between meals. This is an indication that your metabolism has increased, which is generally a great sign for weight loss.

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Where Do I Start? “This is a lot of information…where do I start?” Here are some step-‐by-‐step tips on how to begin eating healthier.

1. Increase fruit intake: add a daily fruit smoothie (or add one in a few times a week, whatever you are ready for.)

2. Increase vegetable intake: add extra healthy stuff to your smoothie, like handfuls of leafy greens (skip this if the idea of spinach in your smoothie makes you squeamish). Alternatively, have a side salad with your meal instead of fries.

3. “Healthify” your lunch – try to eat more salads, soups, rice, vegetables, and proteins.

4. “Healthify” your dinner – include more foods such as those listed in the above, and from my “more often” list (pg. 14)

5. Add healthy snacks into your routine, such as fresh fruit, veggies and dip, nuts, dried fruit, and rice cakes

6. You may even try temporarily removing certain foods from your diet (such as sugar, alcohol, white bread) for three days and see how you feel without them. The more we eat these foods, the more we crave them – so removing them for a few days may help banish your cravings and make staying on track easier.

Begin by adding a smoothie to your routine.

On the next page you will find a recipe to get you started.

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Creamsicle Smoothie (Serves 2) Ingredients:

• 1 cup of plain or vanilla flavour 0% fat Greek yogurt (Greek yogurt contains more protein than regular yogurt, which may keep you full for longer)

• 4 oranges, peeled • 1 teaspoon of vanilla extract • small handful of ice

Directions:

1. Add all ingredients to the blender 2. Fill with water so that it just covers the ingredients or is an

inch or two higher 3. Blend on high 4. Enjoy!

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Muscle Building Tips & Tricks There are many factors in muscle gain. Workout, supplements, water intake, sleep patterns, and mindset all play a role. However, nutrition (especially protein intake) is a large factor, suspected to play up to a 50% role in muscle gain. Top 15 Tips for Muscle Building

1. Eat enough. Don’t rob your muscles by under eating! If you’re not getting enough food, your body will take nutrients from your muscles, causing them to shrink, not grow. Try to hit at least 2,500 to 3,500 calories depending on your weight.

2. Eat slow-‐digesting carbs, such as oatmeal, brown rice, beans, sweet potatoes, fruit and vegetables. These will help lower your body fat (so your muscle will show more) as well as give you longer-‐lasting energy at the gym.

3. Read the ingredients in your protein bars. Avoid buying ones that contain white sugar or high-‐fructose corn syrup.

4. Eat small meals or snacks more frequently – rather than just three heavy meals a day. This will give you more energy at the gym, and may

even increase the rate of your metabolism. (As discussed on pg. 8)

5. Use supplements. Some supplements formulated for muscle building can be very effective. Carefully research and select the right product(s) for you.

6. But a good quality protein powder. Downing a smoothie containing protein powder, right after a workout, can help you build muscle.

Good quality protein is free of white sugar, food colouring, and fillers. Try a Whey Protein Isolate. If in need of a dairy-‐free protein, choose a vegan protein powder with at least 25 grams of protein per serving.

7. Don’t weight train on an empty stomach in the morning. This may affect your performance, and you actually may run a risk of burning

your hard-‐earned muscle for energy. Have a piece of fruit before you train.

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8. Don’t workout after you eat a really heavy meal – your body will be using most of its energy for digestion and you wont have much energy for your workout

9. Know that genetics play a role in muscle gain. Some people will naturally gain muscle faster than others. Don’t get down on yourself if

you’re not one of them. You CAN gain muscle; it just might take a bit more work and time. Keep at it.

10. Be consistent in your workouts. Hit the gym at least 3 times a week and stay on track with your diet to see results.

11. Avoid eating junk food prior to your workout, as it could sap your energy and affect how hard you can train.

12. Don’t push yourself too hard. If you train too hard, too fast, you could get injured – which may prevent you from going to the gym at all.

13. Try getting carbs from vegetables & fruit sources rather than grains. The “Caveman Diet” is a popular diet with bodybuilders, focused on meat, vegetables, nuts, and berries. The diet follows what our muscular, ripped Palaeolithic ancestors used to eat, which excluded grains and beans.

14. Choose healthy fats. Eat more fats from plant sources, such as avocado, nuts, seeds, coconut, and olive oil, which may help maintain

muscle-‐building testosterone levels. 15. Drink water. Muscle tissue contains 75% water. Drink up to achieve optimal performance.

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Pre Workout Nutrition You’re looking forwards to your workout but when you get to the gym you feel sluggish and tired. You’re daydreaming about sprawling on your couch and binge-‐watching Netflix and you definitely don’t want to do one more rep. Sound familiar? Let’s troubleshoot. A lot of times, workout fatigue is either because…

• You ate too much to too recently before you worked out

• You’re hungry and have low blood sugar – you haven’t recently eaten enough

• You ate the wrong things

Here’s how to fine-‐tune your pre-‐workout nutrition game so that you can kill it

at the gym. THEN you’re free to get as cozy on the couch as you like.

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Pre-‐workout Options ”What should I eat before a workout and when should I eat it?” You can choose one of the THREE options below, which all depend on the timing of your day. 1. Pre-‐workout meal, 2-‐4 hours before your workout

2. Pre-‐workout snack, 1-‐2 hours before your workout

3. The “Oh no I’m going to the gym RIGHT NOW and I haven’t had time to each anything” – Last minute snack of fruit only

1. The Pre-‐Workout Meal

The ideal pre-‐workout meal occurs 2-‐4 hours before you workout. It is a balanced meal that should contain a mix of carbohydrates, protein, and fibre. The carbs will give you the energy you need. The protein & fibre will slow down the uptake of the carbs, giving you more stable and longer lasting energy at the gym. The pre-‐workout meal consists of…

• A big handful of complex carbohydrates (ideally: whole grain wrap, whole grain bread, oats, quinoa, brow rice, sweet potatoes, or winter squash. Acceptable white rice, potatoes, noodles, or a bagel)

• A small portion of easy-‐to-‐digest protein (about 20 grams of protein, usually ½ the size of your palm for fish/meat or ½ cup of beans) –

avoid red meat as it will take too long to digest; choose chicken, turkey, eggs, seafood, beans, or yogurt/cheese instead.

• Some fibre from veggies or fruit – optional but recommended.

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Pre-‐workout Meal Examples Breakfast:

• Eggs on Toast with a side of fresh fruit

• 0% Greek yogurt (Greek yogurt is high in protein, but regular yogurt would work too) with granola and fresh fruit

• Protein smoothie (vegan or whey protein + fruit. To make it more filling, add 1-‐2 ounces of nuts or seeds and a small handful of rolled oats

before blending.

Lunch/Dinner:

• Whole grain wrap or sandwich, containing protein and veggies

• South American style meal: rice + beans + veggies

• Tuna melt with a side salad (two pieces of whole grain toast topped with tuna and melted parmesan cheese)

• Indian style meal: chickpea or chicken curry over rice

• Greek style meal: chicken skewers with rice, hummus, Greek salad

• Japanese style meal: Salmon sushi roll, avocado roll, veggie roll

• Whole-‐grain pasta with tomato sauce, veggies, turkey sausages

• Stir fry with prawns and veggies, with rice or noodles

• Baked sweet potato (small) with grilled chicken and veggies (*A favourite choice for many body builders!)

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2. The Pre-‐Workout Snack Light, containing quick digesting carbs from fruit or whole grains, with a small amount of protein or fibre. Pre-‐workout Snack Examples

• Small smoothie (ideally containing plain yogurt or 1oz of nuts)

• ½ cup of yogurt with fruit

• Small handful of fried fruit + nuts

• Energy bar (I prefer ones that contain simple ingredients such as nuts, dried fruit, and optionally protein powder)

• Granola bar or breakfast bar

3. Last Minute Snack – Fruit Only If you need to eat immediately before working out and have no history of diabetes or blood sugar imbalances, a small piece of fruit will work – bananas are best for boosting energy. Other fruit will work great too. Last Minute Snack Examples

• Bananas, grapes, melons, apples, oranges, mangoes, berries, dates/dried fruit (not more than ½ a handful)

In conclusion – you wouldn’t take your car on a road trip with an empty gas tank – so you don’t workout on an empty stomach. Fuel up right and feel the difference.

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Post Workout Nutrition Want to gain more muscle? What you eat after a workout matters more than you may think. What to eat: protein + carbohydrates, with fruit or veggies

When to eat: within two hours of exercise

Here’s a run down on why.

1. Protein = Muscle Food After you lift weights, the body immediately starts using amino acids found in protein to repair and grow your muscle. Moral of the story: If you don’t eat protein after your workout, you might miss out on the muscle gains you went to the gym for in the first place. “How much protein should I eat post-‐workout?” About 25-‐50 grams of protein should be eaten post-‐workout. That’s about one serving of protein powder, a can of tuna, one chicken breast, 2 cups of beans or 5 egg whites.

2. Carb Up for Energy

Our body uses carbohydrates as its main source of energy. After an hour-‐long workout, our carbohydrate stores are depleted. At this time of day, the carbs you eat will be used to replace your energy stores and thus are less likely to be stored as fat. This is the perfect time to munch down about 50-‐70 grams of delicious carbohydrates. That is about 1-‐2 cups of grains (rice, pasta, oats), a smoothie with 2 cups of fruit, or 2 large pieces of whole grain bread.

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3. Rehydrate + Consume Electrolytes Electrolytes are minerals involved in the functioning of our muscles. They get flushed out when we sweat (this is why sweat tastes salty – salt is an electrolyte.)

• Drink 1-‐2 cups of water after your workout

• Consumer fruits & vegetables in your post-‐workout snack or meal to replace electrolytes that are lost from sweating. Bananas, avocados, and leafy greens are all high in electrolytes, but any fruits and vegetables will contain some. OR: consume an electrolyte-‐containing beverage, such as coconut water, Vitamin Water, or a “sports recovery” powdered supplement you can add to your water.

• Most people eat enough salt to replace what is lost in sweat, but if you avoid salt and sweat heavily, you might want to add a pinch of sea

salt to your post-‐workout meal.

Summary

Following your workout, eat a snack or meal containing both protein and carbohydrates. Don’t forget to drink water, eat your fruits and vegetables, and give yourself the high-‐five you deserve.

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Protein How Important is Protein? Did you know our bodies are full of protein? Your hair, nails, skin, muscles, cells, tissues, eyes, organs, and hormones are made from protein. Aside from being composed of it, I’m actually a bit of a protein aficionado. I discovered some time ago that if I eat frequent meals and snacks containing moderate amounts of protein (every 3 hours or so), my life is better. I have more energy, I’m in a better mood, and I’m in better shape. Why? Protein helps balance your blood sugar levels. In a society where alcohol, caffeine, baked goods, junk food, and candy is the norm, our ability to manage insulin (the hormone that lowers out blood sugar when it gets too high from eating sugary or starchy foods, caffeine, and booze) has wavered. 20+ years of consumer sugar later, our bodies are worn out and insulin isn’t doing its job so well. That means that the next time we eat unhealthy foods, we get a surge of energy…and then a crash. We feel irritable. Tired. We have sugar cravings. We can’t concentrate. We’re generally less fun to be around. Plus…we are a little chubbier. (Blood sugar spikes and crashes trigger the body to store fat…especially around the midsection.) Enter – protein. Protein helps lower out blood sugar levels when other foods spike it. It keeps us balanced. Keeps us sane. Gives us out energy back. Yaaay!

We like that.

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Attention: People who want muscles! Protein is not just about blood sugar. It also does many other things for us, such as being the primary ingredient for building muscle. You, especially, need this stuff. So read on…

“When should I eat it?” The most important time to eat protein is within 2 hours after your workout, when your muscles need it to rebuild and grow. The best post-‐workout protein choices digest quickly, like protein powder, Greek yogurt, eggs, or tuna. Red meat tends to take longer to digest, so it might not be ready to use when your muscles need it the most.

“Should I just eat it constantly then? Can I eat too much protein?” Too much of anything isn’t good – life in moderations. Excess protein may lead to acidosis, gout, fatigue, and other disorders. Generally, people looking to build muscle need at least 1 gram of protein per kilogram of body weight per day. For example, a 200 lb. man (90 kilograms) doing regular weight training would require 90+ grams of protein per day. If he has 3 meals and 2 snacks, he would need 25-‐30 grams of protein per meal and 10 grams per snack.

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Examples of Protein Serving Sizes Examples of Meal Sized Servings of Protein (25-‐30g)

• One can of tuna

• One chicken or turkey breast (small or large depending on your weight)

• 1 cup of beans, such as chickpeas, black beans, etc.

• 4-‐5 eggs or egg whites

• 1 scoop / serving of protein powder

• One medium size steak

• One 200g fillet of fish

• 1 cup 0% Greek yogurt (0% Greek has the highest protein content of yogurt types)

Examples of Snack Sized Protein (>10 g)

• Almonds, Peanut butter, nuts and seeds in general

• Hummus, bean dip

• Whole grains

• Cheese

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Muscle Building Meal Plan: “The Ideal Day”

Breakfast: 7AM Omelet with 4-‐5 eggs or egg whites One cup of oatmeal topped with fruit Snack: 9:30AM 1 cup of yogurt (optional: choose Greek yogurt for extra protein). Ideally, choose plain yogurt and sweeten it yourself with honey. 1 banana (optional) Lunch: 12PM Mexican-‐style Burrito bowl: Black beans, rice (brown rice is best), veggies, chicken, guacamole, and salsa Snack: 2:30PM 3 hardboiled eggscarrot sticks dipped in hummus granola bar Dinner: 5PM Salmon (3-‐5 ounces) with maple syrup + soya sauce glazeMedium size baked sweet potatoNon-‐starchy veggies like broccoli, green beans, cauliflower (cover 1⁄2 your plate with veggies if you can!) Workout: 8PM Post-‐Workout Shake: 9:30PM Blend: -‐Fresh or frozen fruit-‐Protein powder-‐Healthy fat (try coconut milk, 1oz almonds, or plain yogurt)

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Lets Talk Calories A calorie is a single unit of measurement that defines how much energy we get from food. We all have an individual need for a certain amount of calories (energy from food) per day – if we take in too much, we may gain weight – and the opposite may happen if we don’t take in enough. The physical size of the food doesn’t actually tell us much about how much energy it gives us. For example – someone could eat a heaping plate of spinach for breakfast, lunch, and dinner, and still go hungry – this is because 3 plates of spinach only has 150 calories, about the same amount of a small granola bar. Imagine if all you ate all day was one granola bar! That is why calories help us deter-‐ mine the –real-‐ amount of food, rather than base it on its physical size. “How many calories should I eat?” Although every person’s body burns calories at a unique rate, depending on muscle mass, genetics, and more – there is a mathematical equation that helps us get a general, rough idea of how many calories you need per day. Get out your calculator!

1. What’s your “BMR”? (Basal Metabolic Rate – this is how many calories you would burn if you spent the whole day in bed) For men: (10 x your weight in kilograms) + (6.25 x your height in centimeters) – (5 x your age) + 5 = BMR

For women: (10 x your weight in kilograms) + (6.25 x your height in centimeters) – (5 x your age) – 161 = BMR

If you only know your height in feet & inches, and weight in pounds, Google will do a conversion to kilograms and centimeters for you if you search “pounds to kilograms” or “feet to centimeters” and then enter in your stats.

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2. What’s your exercise rate? 1.2: Sedentary (Mainly sitting)

1.3: Fairly active (Walking or exercise 1-‐2x a week)

1.4: Moderately active (Exercise 2-‐3x week)

1.5: Active (exercise at high intensity 3+ times a week)

1.7: Very active – (exercise daily at high intensity)

3. Multiply! Use your exercise rate (the number in step 2 that is beside your activity level) and multiply it by your BMR (from step 1.)

Example: John is 200lbs (90.71 kilograms), 6 feet tall (182.88 centimeters) and is 40 years old– For men: (10 x 90.71) + (6.25 x 182.88) – (5 x 40) + 5 = 2,762.2. John would roughly burn 2,762 calories if he were to do zero physical activity. John goes to the gym 3 times a week so he is moderately active: his exercise rate is 1.4. John multiplies his BMR by his exercise rate: 2,762.2 x 1.4 = 3,867.08 – he roughly needs 3867 calories per day.

“How many calories should come from each food group?” Here’s a rough guideline! John, our example in our calorie calculations, may feel best eating 773 of his daily calories from fruits and vegetables, 966 calories from complex carbs such as grain and beans, 580 calories from healthy fats, 773 calories from protein, and 773 calories from fun food.

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This might roughly look like...

• Scrambled eggs on three slices whole-‐grain toast with salsa and avocado slices

• Large fruit smoothie with yogurtSmall handful of nuts with large handful of dried fruit

• Salmon salad with roasted sweet potatoes, fresh veggies, olive oil dressing

• Carrot sticks dipped in hummus

• Whole-‐grain pasta with turkey sausages, fresh veggies, tomato sauce, parmesan cheese

• Post workout protein powder with orange juice

• One glass of carrot juice

• Two glasses of wine

• A bowl of ice cream with chocolate sauce

• Small handful of popcorn at the movie theatre

If this looks like a lot of food... yes, for some people, it is! John’s calorie requirements are quite high due to his sex (male), his height, and his level of physical activity. Make sure to do your calorie calculations – you may not require as much food as John.

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“Really... you included 20% for treats in your total?!” YES – I believe healthy eating needs to be a slow lifestyle change, not a strict diet that burns out quickly because you feel deprived. You might want to work your treats into your daily diet, or save them for alcoholic beverages and dinner out on the weekend…whatever works for you! What the ideal meal actually looks like on your plate, size-‐wise:

• Fruits or veggies taking up ½ your plate

• Complex carbs (rice, potatoes, etc.) and protein (eggs, fish, chicken, etc.) splitting the other half of your plate, with a bit less protein than

carbs

• An ounce or two of healthy fats (like avocado, olive oils, nuts & seeds, cheese)

Now that our math lesson is over…enjoy using calories as a rough guideline for the quantity of your food – but don’t forget the quality of your food REALLY counts, too! Aim to fill 80% of your diet with natural, healthy foods; veggies, fruit, grains, beans, dairy, eggs, nuts, seeds, fish, and meat – and watch the magic happen.

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Table of Contents - Dyna Storm Nutrition · 2019. 5. 6. · Table of Contents Eat$aBalanced$Diet$ _____ $2 Eat$Your$Fruits$and$Veggies $$_____ 2 Eat$More$Foods$From$These$Food$Groups

Table of Contents - Dyna Storm Nutrition · 2019. 5. 6. · Table of Contents Eat$aBalanced$Diet$ _ $2 Eat$Your$Fruits$and$Veggies $$_ 2 Eat$More$Foods$From$These$Food$Groups