A Guide to Healthy Eating (Seminar Notes)

The Top 5 Eating Habits:

Habit 1: Eat Every 2-4 Hours

-This stimulates the metabolism, balances blood sugar, and helps maintain lean mass while giving the body a reason to burn off extra fat mass.

-Think 5 meals a day: 3 main ones at a reduced size as current ones if not following plan, with 2 mini snacks

-Eating around working out. You do not need to add an additional meal before workouts if weight-loss or weight-management are your goals. Rather eat normally. If you workout first thing in the morning, sometimes it’s good to have a 100 calorie protein shake or a piece of fruit before. If you are training for something or weight gain is your goal a pre-workout drink and carbohydrate drink during your workout is recommended.

Habit 2: Eat Complete, Lean Protein, with Each Feeding Opportunity

-A High protein diet has shown to be the most effective for overall health and weight loss

-Protein should be consumed at every meal

-Great Protein sources: (lean meats such as ground beef, chicken, turkey, bison, venison, etc.)Fish (salmon, tuna, cod, roughy)Eggs (egg whites, occasional whole eggs)
-Low-Fat Dairy (cottage cheese, yogurt, part skim cheese, string cheese. etc.)
-Vegetarian choices (tofu, tempeh, soy burgers, soy jerkey, soy sausage, seitan, etc.)
-Milk protein supplements (whey, casein, milk blends)

-Proportion size:
Ladies try to get in at least 20-30 grams of protein/size of your palm
Men try to get in 40-60 grams of protein/size of two palms

Habit 3: Eat Vegetables with Each Feeding Opportunity
-Eat at least 2 servings of fruit and vegetables per meal
-Shoot for at least 10 serving a day
-When trying to loose weight have the majority of the intake come from veggies
-Serving sizes: One serving size of fruits/vegetables=1 cup of leafy vegetables, ½ cup of chopped fruit/veggies, or 1 medium-sized fruit

Habit 4: For Fat Loss, Eat “Other Carbs” ONLY After Exercise

-Focus your carbohydrates intake coming primarily from vegetables, fruit, and whole wheats
-Save “other carbs” for 1-2 hours after workout
-Focus on good high fiber, low-glycemic carbohydrates
-Focus on starch carbohydrates post-exercise
-For those wanting to lose weight only eat starch carbohydrates after workout

Habit 5: Eat Healthy Fat Daily
-Focus on getting your fat intake from good animal foods, extra virgin olive oil, mixed nuts, flaxseed, flax oil
-1/3 saturated, 1/3 monounsaturared, and 1/3 polyunsaturated

21 Super Foods

Protein
Lean meat (93% lean, top round, sirloin)
Salmon
Omega-3 eggs
Low-Fat, plain yogurt
Protein supplements

Vegetables and Fruits
Spinach
Tomatoes
Cruciferous vegetables (broccoli, cabbage, cauliflower)
Mixed Berries
Oranges


Other Carbs
Other Carbs
Mixed Beans
Quinoa

Good Fats
Mixed nuts
Avocados
Extra Virgin Olive Oil
Fish Oil
Flax seeds (ground)

Drinks/Other
Green Tea
Liquid exercise drinks
Green+

Individualization

Ectomorphic:
These individuals are naturally thin with skinny limbs. Individuals with this body type often have fast metabolisms, higher carbohydrate tolerance breakdown and naturally do well with endurance based activities.
Ideal macronutrient breakdown: 25% Protein, 55% Carbohydrate, 20% Fat


Mesomorphic:
These individuals are often naturally muscular and athletic. Individuals with this body type have a moderate carbohydrate tolerance breakdown and naturally do well with strength based activities.  
Ideal macronutrient breakdown: 30% Protein, 40% Carbohydrate, 30% Fat

Endomorphic:
These individuals are often naturally broad and thick. These individuals often have slower metabolisms and a low carbohydrate tolerance break down. These individuals often do well in absolute strength act ivies.
Ideal macronutrient breakdown: 35% Protein, 25% Carbohydrate, 40% Fat

Gagging Caloric Intake: Weight-Loss Goals

Sedentary (minimal exercise)
Body Weight in lbs * 10-12 calories

Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 12-14 calories

Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 14-16 calories


*Every two weeks make sure to adjust to weight change until reaching your goal and then switch over to maintenance


Gagging Caloric Intake: Weight Maintenance

Sedentary (minimal exercise)
Body Weight in lbs * 12-14 calories

Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 14-16 calories

Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 16-18 calories

Gagging Caloric In-Take: Weight-Gain

Sedentary (minimal exercise) Body weight in lb
Body Weight in lbs * 16-18 calories

Moderately Active (Exercise 3-4 times a week)
Body Weight in lbs * 18-20 calories

Very Active (Exercise 5-7 times a week)
Body Weight in lbs * 20-22 calories

Breakfast is the Most Important Meal:

Great Breakfast Options:

-Oatmeal, flaxseed, blueberries & almonds: Simply microwave the Oats, throw some flaxseed, berries, and almonds and you have at tasty breakfast packed with great nutrients, fiber, protein, and great fats!
-Kashi Go Lean Crunch: Great high fiber, whole-grain cereal. Just add some low-fat milk for that boost of calcium
-Scrambled tofu: For when you want to switch it up! It’s healthier than scrambled eggs. Throw in some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast
-Fresh berries, yogurt, and Go Lean Crunch: Get some low-fat Greek yogurt or soy yogurt, cut up some berries or other fruits, and add some Go Lean Crunch.
-Grapefruit with whole-wheat toast & almond butter: Add a little Stevia or Splenda on top of the grapefruit, and it’s actually pretty good! The almond butter is healthier than peanut-butter, with lots of good protein to fill you up.
-Strawberry-Mango Protein Shake: 1 cup of strawberries, ½ frozen mango, 1/3 cup of skim milk, and 1 scoop of whey. Throw in a blender and you have a tasty protein shake packed with antioxidants!
-Eggs with peppers: Always opt for egg whites over whole eggs when you can. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, and black pepper. Pair with whole wheat toast for a great breakfast
-Cottage cheese and fruit: Get low-fat cottage cheese and pair with berries. If needed use stevia or Splenda to further sweeten.

Sample Meal Plan
Sample Day
Breakfast: 2-3 egg whites and ½ cup of oatmeal with ½ cup of berries
Lunch: Chicken Salad with 4 oz of sweet yams, ½ cup of brown rice or small whole wheat bun. Another great lunch is turkey whole wheat sandwich with a side salad
Dinner: Lean Meat and Veggies cooked in great lo-cal and lo-sodium sauces. Try to skip on the complex carbohydrates here every once in a while. However some other great complex carbohydrates include whole wheat pasta and red potatoes
Evening Snack (optional): applesauce with cinnamon and slivered almonds, 100 calorie package of popcorn, low-fat Greek yogurt with frozen berries, or 10 calorie Jell-O

Effective Grocery shopping methods
-Make list for the grocery store, leave with everything on it and don’t leave with anything not on it
-Always shop the perimeter of the grocery store-that’s where the veggies, lean meats, whole grains, and dairy are typically located. Avoid middle isles they are usually full of processed and “box” food
-Flax seed, whole oats, healthy oils, and whole grain are great to stalk up on
-Don’t purchase anything with trans fats
-Avoid food labels with containing artificial ingredients
-Choose best foods at the lowest prices

Food Prep for those with a Busy Schedule

The Sunday Ritual

-Sunday can be used as your food prep week. Take time to prepare meats and chop veggies for the week and place in Tupperware so you are ready to go for the week!
-The Breakfast Ritual
If Sundays are too busy, another method is preparing food for the day in the morning.

Pre-cook your Protein
Set aside some time to cook protein for the week, making it quick and ready to go

Pre-chopping veggies
Set aside a couple times a week to chop up veggies, that way they are ready to go

*Liquid nutrition shakes can be great, you can blend one and store in the fridge, make on the go, or prepare a number of them and freeze for a later time

Restaurant Dining and On-the-Go Meals!
-Choose custom meals
-Bump up protein portions, reduce carbohydrates at meals, and add veggies.
-Avoid heavy dressings and ask that they go light on the oil
-Use 5 habits
-Choose compliant restaurants
-Try to research 5 restaurants in your area that have compliant menus

Frequent Flyers and Travelers
-Chose the room with the best location (near gym, grocery store)
-Chose a room with a kitchenette, if the hotel does not have a kitchenette at least a refrigerator.
-Stock up on meat, veggies, fruit, bottled water, cottage cheese, mixed nut, whole grain breads, peanut butter etc. to store in your room. It is also helpful to bring a travel size George Foreman grill
-Bring a cooler with you to store food or a portable one if you are all over the place
-Good food supplements to travel with when time is minimum: Whey protein or a good protein powder to mix with water. Since its hard to get all your servings of veggies, it’s good to green a veggie supplement on the road like Green + and if possible homemade bars are a great food
Ship some items before hand

Tips for Social Dining
-Mini-pre meal of protein and veggies before heading out to dinner can help control your portion selection at meal time
-Offer to bring a healthy meal to dinner
-Be the one that hosts the dinner and provide healthy selections

Overcoming Nutritional Boredom:
-Ask around and sees who out of your friends cooks-Have a healthy cooking party
-Go to your local bookstore to look at different cook books. Remember most meals can be modified to be healthy ones
-Search the web
-Checkout newsstands