Nutrition for Health, Life & Performance

1. Nutrition for Health, Life & Performance

2. The IMPACT Answer • Eat right • Exercise • Manage Stress • Recover

3. 1. Eat 3 balanced meals daily and 1 – 2 healthy snacks 2. Consume 30 + grams of fiber daily 3. Eat whole & organic foods 4. Stop eating within 2 hours of going to bed 5. Drink 8+ eight ounce glasses of water daily 6. Sleep 7+ hours a night 7. Manage Stress 8. Take a multi-vitamin 8 Foundations of IMPACT Nutrition

4. IMPACT Nutrition Success Tips • Understand a serving size and eat slowly. • Avoid fads like low calorie or high protein diets. • Drink a minimum of 8 eight ounce glasses of water each day. • Time meals with your workouts. • Choose wholesome and nutritious foods • Compare food labels to ensure you are making the best choices.

5. Consume lean protein, complex, fibrous carbohydrates and polyunsaturated fats. Treat yourself to your favorite foods one meal each week. Journal and track meals daily. Take a multi-vitamin/mineral supplement each day. When possible, eat foods in their most raw natural state. Avoid dining out. IMPACT Nutrition Success Tips

6. IMPACT Nutrition Success Tips • Clean out the pantry and the refrigerator of processed, high fat, low nutritional value foods. • Grocery shop after you have eaten and stick to your shopping list of wholesome foods. • Shop around the perimeter of the supermarket and limit going up and down the aisles. • Keep healthy foods readily available. • Swap out whole fat dairy products for low fat or skim choices.

7. IMPACT Nutrition Success Tips • Bake, broil, poach, steam, stir fry or grill for lower fat options. • Put a serving of food on your plate and put the rest in the refrigerator. • Sit and enjoy your meal – this is not the time to multi-task. • Savor meals putting your fork down between bites. • Increase Omega 3 Intake

8. IMPACT Nutrition Success Tips • Trusting your appetite will heighten awareness of hunger and fullness. • Be wary of the ‘heart healthy’ or ‘light’ selections on menus. • Do not be afraid to ask to have a meal prepared to your liking when dining out. • Lighten up on sauces and dressings by asking for them on the side.

9. IMPACT Nutrition Success Tips • Skip the bread, appetizers and dessert. • Share a main course with a friend or get a take-out container if you are at a restaurant that super sizes the portions. • Ask for extra vegetables on your plate instead of extra starches. • Establish consistent eating habits.

10. IMPACT Nutrition Success Tips • Use salad plates and cups instead of dinner plates and bowls. • Eat slowly, cut food into smaller pieces and chew each bite thoroughly to help digestion. • Prepare for situations where an abundance of food will be available . • Stay out of the kitchen when not eating. • Cook with herbs, broth, citrus juices or flavored vinegars instead of oil, marinades, sauces and dressings.

11. CHEESEBURGER 20 Years Ago Today 333 calories 1,420 Calories Calorie Difference: 1,087 calories

12. Energy Intake Energy Expenditure Energy Balance

13. Energy Intake Energy Expenditure ++ Positive Energy Balance

14. Energy Intake Energy Expenditure - Negative Energy Balance

15. Components of Energy Expenditure The most variable component of EE; it contributes ~ 30%, depending on activity levels TEF can vary slightly, but accounts for only about 10-15% of total EE RMR accounts for the largest component of EE. It accounts for 60-75% of RMR, depending on lean body mass, overall body weight, age, gender, etc. Physical Activity Thermic Effect of Feeding Energy Expended (%) Resting Metabolic Rate

16. Categorization of the Glycemic Index (GI) of Common Food Sources ______________________________________________________________________ High GI (>70) GI Value Glucose 100 Corn flake 92 Honey 87 Potato, baked 85 Rice Cakes 78 Jelly beans 74 Watermelon 72 Bagel, white 72 Moderate GI (40-70) White sugar 68 Snickers 68 Oatmeal 65 Raisins 64 Beets 64 Corn 60 Sucrose 59 White pasta 50 Whole wheat pasta 42 Chickpeas 42 Strawberries 40 Low GI (<40) All-bran cereal 38 Apple 38 Chocolate milk 34 Yogurt, low-fat 33 Skim milk 32 Kidney beans 29 Lentils 29 Peach 28 Whole milk 27 Grapefruit 25 Peanuts 13 *Note: GI values may vary slightly from source to source. • The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers—the higher the number, the greater the blood sugar response. • Low GI diets help people lose and control weight • Low GI diets increase the body's sensitivity to insulin • Low GI carbs improve diabetes control • Low GI carbs reduce the risk of heart disease • Low GI carbs reduce blood cholesterol levels • Low GI carbs can help you manage the symptoms of PCOS • Low GI carbs reduce hunger and keep you fuller for longer • Low GI carbs prolong physical endurance • High GI carbs help re-fuel carbohydrate stores after exercise • GI based on 50 grams of carbs

17. Glycemic Index Vs. Glycemic Load The glycemic load of a food is calculated by multiplying the glycemic index by the amount of carbohydrate in grams provided by a food and dividing the total by 100. Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI.

21. Sleep Drive Naps Decrease Your Ability to Sleep Through the Night 16 Hours Awake Promotes 8 Hours Asleep Hours Awake

22. Overview of Improving Sleep Quality No exercise that makes you sweat before sleep No caffeine after noon No alcohol 3 hours before bed Create a ritual Create a dark environment Remove electronics Get off of all medications possible Consider safe herbs & natural products Buy a quality bed

23. What Do We Really Want? • Reduce stress • Boost energy • Sleep through the night • Sail through menopause • Have clear skin • Slow aging • Prevent disease • End food cravings • Eliminate headaches • Alleviate depression • Lower blood pressure • Have better digestion • Have fewer colds • Lose weight • Have better sex • Elevate mood

24. Change You Have a Choice

25. New Objectives 4 Desired Outcomes to achieve in the next month as a participant of the IMPACT Program: • 1. • 2. • 3. • 4.

26. Tools for Your Success Insert your nutrition products/programs of choice here