Nutrition

Nutrition

66% of adults >20 are either overweight or obese ◦ 133.6 million (8/10 people)

18% of American children are overweight or obese. 1/3 of U.S. kids aged 4-19 eat fast food every day

◦ ~6 extra pounds per year per child ◦ consumption has increased 5x among kids since 1970.◦ lifetime risk of being diagnosed with Type II diabetes at some point

in their lives is estimated to be about 30% (boys) &40% (girls).

Sugar consumption is at an all time high. ◦ 1800’s= 10 pounds/person/year.◦ Currently= 156 pounds/person/year.

Obesity is a large epidemic

1. Heart disease 631,6362. Cancer 559,8883. Stroke (cerebrovascular diseases) 137,1194. Chronic respiratory diseases 124,5835. Accidents (unintentional injuries) 121,5996. Diabetes 72,4497. Alzheimer's disease 72,432

The big picture is that 5/6 of these are lifestyle diseases.

Causes of Death

Nutrition: ◦ Backbone of our health & Key to performance enhancement◦ Dictates our body composition◦ Carbs: Main source of fuel for the brain & for muscular contraction◦ Protein: Important for building/repairing body tissue, helps regulate

metabolism, & protects from disease◦ Fat: energy storage & supply◦ Vitamins: Help regulate growth and metabolism◦ Minerals: Chemical elements that help the body function◦ Water: regulates body temp, digestion/absorption, blood formation &

elimination

Good nutrition includes:◦ Eating a diet that supplies all of the essential nutrients◦ Taking in nutrients to prevent dietary deficiencies◦ Avoid over consuming calories, sugars, fats, & sodium◦ Avoiding foods that contribute to food sensitivity

Why is Nutrition Important?

Digestive trouble ◦ bloating, gas, constipation, diarrhea

Sleep issues◦ Fatigue, insomnia, waking at night

Congestion◦ Sneezing and coughing

Muscle aches and joint pain Dark circles under your eyes Dull, lifeless hair Skin problems

◦ Acne, eczyma Premature aging Poor or unsteady energy Weight gain Mood problems

◦ Lack of focus, brain fog, depression, anxiety, irritability

Symptoms of Food Sensitivity

Improved body composition (weight loss) Improved immunity and prevention of

diseases Increased energy Makes you look younger and fresher Best solution to fight obesity Increases productivity at work Living a longer, more fulfilled life Leads to great habits (goal-setting, discipline) Reduces health care costs Enables you to better handle stress

Benefits of healthy eating

Teenage Athlete◦ Improved focus and energy in school and sports◦ Improved academic & athletic performance◦ Higher self-esteem◦ Supports the growth & maturity needs

Family◦ Creating habits and positive feelings for a lifetime◦ Improved mood, which allows for better family

chemistry◦ Teaching the importance of health◦ Saves costs (time, medicine, & doctor)◦ Create quality time together

Benefits of healthy eating for you

Eat within an hour of waking up and within an hour after your workout (>15gm protein). ◦ A vegan shake (www.healthyenergyshake.com) makes it easy and

gives you a lot of added benefits

Drop/Limit the top 7 high-Food Intolerance foods.◦ Dairy, Gluten, Peanuts, Soy, Sugar and Sugar Substitutes (corn

and eggs)

Eat every 4-6 hours.◦ Eat within an hour of waking up.◦ Don’t eat anything for the last 2 to 3 hours before bed.◦ Ex. Wake up at 6:30am, drink shake at 7am, eat lunch at 11/12,

snack at 3/4pm, dinner at 7/8pm, sleep at 10:30

Strategies for Success

Eat a variety of healthy foods on your plate.◦ 50% non-starchy vegetables and high-fiber, low-glycemic carbs◦ 25% clean, lean proteins◦ 25% healthy fats

Stay hydrated throughout the day.◦ 16oz: upon wakening◦ 16oz: 30-60min before each meal◦ During a meal: limit to 4 – 8 oz, you don’t want to get in the way of

your digestive enzymes (it dilutes your stomach acid). Start drinking water again 60 minutes after each meal.

◦ 8oz: before bed◦ TOTAL: 64oz minimum.

Drink more if you’re exercising heavily, are heavier. You should be drinking approximately half your weight in ounces.

Strategies for Success

Eat plenty of fiber.◦ Should have 50g per day◦ If you’re not getting that now, start at 10g and every other day work up

5g till you eventually get to 50g. Slow down your meal times.

◦ It takes time for your brain to get the signal it is full.◦ Take smaller bites.◦ Serve yourself smaller portions.◦ Use smaller plates so it looks like you have more food.◦ Chew your food thoroughly (that is where digestion starts).

Plan your meals and prepare in advance.◦ Take healthy snacks with you.◦ Keep a scoop of a shake and a shaker with you in case you ever need a

healthy meal on the go (just add water and ice and shake it).◦ Avoid eating in restaurants when possible. When not possible, make wise

choices on the food and proportions.

Strategies for Success

Pay attention when you're eating.◦ Do not eat in front of the TV.◦ Do not eat in the car.◦ Sit down with friends and family at home to enjoy a

meal.

Manage your stress.◦ Stress is one of the major factors for weight gain.◦ Go to bed by 10:30pm.◦ Get at least 7 hours of sleep.◦ Pause, do your breathing.◦ Slow down.

Strategies for Success

Dairy Gluten Sugar & Artificial Sweeteners Alcohol & Soda Coffee Peanuts and Soy Canned fruit and veggies Cake, candy, cookies Cereals and Chips Donuts & Fried Foods Fruit Juice High-fat bacon & sausage High-fructose corn syrup Processed foods: instant anything & microwave meals “Fat-Free” foods Any kind of white bread, rolls, crackers, pasta, rice

Foods to Avoid

Green leafy & cruciferous vegetables Cold water fish Free range pasteurized chicken Fresh berries Coconut oil Unsweetened coconut milk & coconut water Lemon water Apple cider vinegar Herbal teas (green tea, dandelion) Plant protein powder Chia seeds, hemp seeds, & ground flaxseed Cinnamon & ginger

Power Foods

Protein shake Oatmeal Vegetable Omelet Eggs and veggies Grass fed steak and veggies Berries and nuts (not peanuts) Avocado tuna salad Free range chicken and veggies No such thing as “breakfast food.” Be

creative!

Breakfast Examples

Garlic lime chicken Quinoa pilaf Quinoa cilantro salad Turkey burger (protein style) Turkey and veggie slices Brown rice and sweet potatoes (yams) Brown rice or Quinoa pasta and veggies Salad with fish/chicken & cashews/pine nuts Micro green salad (veggies & seeds/nuts) Beans & brown rice

Lunch Examples

Protein shake Baked salmon & Quinoa Kale salad with nuts Zucchini-cashew soup Brown Rice Pasta & grass-fed ground beef Roasted vegetables & Thai rice noodles Shrimp salad Italian tuna salad Grilled steak with steamed spinach Shrimp cocktail Baked tilapia with oven-roasted asparagus

Dinner Examples

Nuts (almonds, cashews, walnuts, pistachios) Berries (blueberries, strawberries, raspberries) Fruits (apples, oranges, grapefruits) Veggies (carrots, cucumbers, celery, broccoli) Hummus with baked chips (sweet potato or rice ½ Avocado Mini-salad Small protein shake Hard-boiled egg Boiled shrimp

Snack Examples

Kcal Total= Body weight * kcal per lb per day◦ Very Sedentary=13 ◦ Sedentary=14◦ Moderate Activity=15◦ Very Physically Active=16◦ Competitive Athlete=17-18

Teenage Athlete◦ 2,000-3,000 calories/day◦ 4-5 meals per day

Calories Per Day

Using Nutrition Labels

Almond Milk $1.99 & Coconut Milk $2.69◦ Vs. Milk $2.99

Brown Rice Pasta Penne$2.29◦ Vs. Wheat Penne $1.99

Brown Rice Noodles $3.69◦ Vs. Wheat Noodles $2.89

Pirates Booty $1.50◦ Vs. Chips $2.25

Seaweed Snacks $1◦ Vs. Candy bar $1.25

Grass-fed beef (steak)$5.59; (ground beef) $6.36◦ Vs. Corn-fed beef (steak) $4.49; (ground beef) $5.12

Free range chicken (thighs) $6.45◦ Vs. farm packed chicken $5.15

Grocery Comparisons

Assessments Stages of Change (Prochaska, Norcross, DiClemente) Q4

◦ Precontemplation◦ Contemplation◦ Preparation◦ Action◦ Maintenance◦ Termination (Relapse & Recycle)

Motivational Interviewing (Rollnick, Miller, Butler)

◦ Importance Ruler & Confidence Ruler

http://www.youtube.com/watch?v=ihcsA3RNa2I&list=UU8ocl2v7WTbWb1jSLksi3_g&index=3&feature=plcp

Shakeology Video

Protein blend:◦ Chia, flax, quinoa, brown rice, pea◦ Helps build lean muscles, improve skin & hair, mental clarity & reduces

cravings Fruit/antioxidant blend:

◦ Acai, acerola cherry, bilberry, goji berry, green tea, pomegranate, rose hips◦ Provides antioxidant support, promotes a healthy heart & optimal BP

Green/phytonutrient blend:◦ Chlorella, spirulina, spinach, barley grass, wheat grass◦ Helps alkalize the body & promotes detoxification of the liver, kidneys, & blood

restore health & vitality Adaptogen blend:

◦ Ginkgo, maca, maitake, basil◦ Helps protect the body from stress, supports the immune system & balances

the endocrine system Pre- & Probiotic/digetive enzyme blend:

◦ Yacon root, cellulase, lactase, lipase, protease, bromelain, papain◦ Helps increase nutrient absorption, promotes regularity, & improves digestion

Shakeology Ingredients

7 raw carrots $1.99 4 cups raw broccoli $3.94 4 cups raw mushrooms $8.97 1 cup peas $1.09 3 raw onions $2.91 10 cups raw cauliflower $4.30 1 bowl exotic fruit $4.40 1 shot wheat grass $1.95 4 cups red radishes $5.16 3 cups romaine lettuce $2.99 Like 4 trips to the salad bar, $41 value for <$5

Healthiest Meal of the day

30 Day Healthy Challenge◦ Daily Shake as a meal replacement

Less than $5/shake◦ Clean Eating◦ Sample menus◦ Recipes◦ Coaching and motivation◦ Accountability and support◦ Creates great habits for your lifetime◦ I will be your coach. Let me know YOU’RE IN!

The Healthy Challenge

WHO IS IN?

Email Leslie Trujillo at [email protected]

Leslie Trujillo, M.A., is a Kinesiology/PE/Health Professor at Los Angeles Harbor College. She is also a fitness and athletic performance coach, specializing in training youth and young adults.  Leslie has her B.S. in Exercise Science from UNM, M.A. in Education from LMU, and M.A. in Kinesiology: Sports Management from CSULB. She has trained Heisman Trophy winners, All-Americans, and National Championship teams at Notre Dame and the University of Southern California. Presently, she is working on her PhD in Sports Psychology and is a Master Trainer with ZHealth Performance. 

For more info on Leslie, go to www.coachcordova.com or www.xplosivestrength.com. For more info on the healthy shake she recommends, go to www.healthyenergyshake.com

Questions or Comments