10. Disease is just a name for a state of 'lack' in the body. A lack of health is the only way a disease can manifest, treating the disease only deals with the result of the problem, not the problem itself.
11. 54% of our society is on 2 or more prescription drugs and 90%+ take over the counter medications
14. Nourishment First It’s the nourishment aspect of your meal that contains the vitamins and minerals needed for the thousands of metabolic reactions occurring in the body. But, you also need the “energy” portion of this equation so that your cells have the fuel to drive these metabolic reactions.
15.
16. This can be a combo of 1 fruit and 1 vegetable or 2 vegetables.
17. You can choose more vegetables for the meal if you like but your biggest meals need to include at least 2 servings from the fruit/vegetable category.
18. Try to mix it up! Don’t eat the same fruits and vegetables all the time.
33. Pre-Game/ Event meal Eat a little bit of fruit, such as an apple, plum, pear, citrus fruit (not juice) or berries. They're great right before a game or workout, as they give you a small glucose spike without the massive plummet
34.
35. After a short period of time, particularly at slower paces, your body is burning fats.
36.
37. Recovery, cont Re-hydrate: depending on duration of event and sweat expenditure consider electrolyte replacement: water, glucose, sodium, fruit (remember the homemade sports drink?). Check out the Hammer Nutrition line. You need to be properly hydrated to build muscle. Protein- Once our carb stores have been depleted by exercise, our body breaks down protein in muscles for energy. A quality protein like lean meats: chicken, turkey, egg, whey products (especially if you are considering protein drinks)
38. Recovery Reduce the acidity level of body fluids During exercise body fluids shift toward an acidic state. As we age, our blood and body fluids become increasingly acidic To decrease acidity in our body, the body will rob nutrients (calcium, magnesium, nitrogen) from bones, joints, muscles and hormones (common cause of osteoporosis, arthritis, hormonal imbalances and more) Eating plenty of fruits and veggies (preferably raw) are natural acid reducers
62. Depending on your activity level and diabetic status, we recommend 40-60%.
63. Carbohydrates come from many food sources but when thinking in terms of a side dish of carbohydrates, we are implying mashed potatoes, sweet potato, pasta, brown rice, whole grain bread, or couscous.
64.
65. Or you are consuming too many high glycemic foods before workout
79. Least desirable fat sources: anything with trans fat (AKA: hydrogenated fat), interesterified fat or Olestra. Bacon, sausage, etc.
80. These will put undesirable body weight on faster than anything.
81.
82. Food with Good Fats Fish Avocados / Guacomole Dip Nuts: Cashews, Almonds, Pecans, Walnuts, Brazil Nuts (raw and unsalted are preferred) Don’t forget about nut butters: Cashew, Almond, and Peanut. Oils: Grape Seed, Olive Oil, Coconut Oil Reduce vegetables oils like canola oil, cottonseed oil They promote heart disease, inflammation and also increase the production of bad cholesterols. Too many Omega 6’s…not enough Omega 3’s
83.
84. Interfere with metabolic absorption efficiencies and tend to congregate (collect) at adipose (fat) tissue sites.
118. Vitamin C levels dropped 30%British nutrient data from 1930 and 1980 Average calcium content declined 19% Iron, 22% Potassium 14% in the 20 vegetables compared
119. B-Complex The body uses certain b-vitamins to make CoQ10. naturally occurring substance required by all the cells of the body with particularly high concentrations in the heart and liver.
120. What about Creatine? Creatine is an amino acid of which 50% (in our bodies) is made from other amino acids in the liver, kidney and pancreas, while the other 50% is ingested through the foods we eat. Wild game is considered to be the richest source of creatine, but lean red meat and fish (particularly herring, salmon, and tuna) are also good sources.
121.
122. The weight gain is thought to be due primarily to water retention.
123. Creatine should not be used by anyone who already has problems with kidney function, high blood pressure, or liver disease.
131. These values will be elevated with regular exercise routines but not nearly to the degree as seen with Creatine use.
132. Can the body become stronger without added Creatine?
133. Without a doubt, many top level athletes reach their pinnacle by optimizing their nutritional foundation from a broad and thorough standpoint.
134.
135. Because one-per-day formulas typically do not contain even the minimum recommended amounts of some of the nutrients listed here, multiples requiring several capsules or tablets per day are preferable.
136. Simple biochemistry explains you can only absorb a limited amount of certain vitamins and minerals at one sitting.
153. Why are we still hungry after eating? Are you eating the right kind of foods? Processed foods are often very filling (bread, french fries, chips,etc.). Why? Because they are filled with junk that our bodies were not designed to process and so they process slower through our digestive system than whole foods.
154. Our bodies were not designed to handle high fructose corn syrup, soy lecithin, hydrogenated oils, MSG (aka monosodium glutamate), modified corn starch, autolyzed yeast extract, etc. When we eat these foods it takes much longer to process them.
155. Why am I hungry after eating? When eating whole foods our bodies are able to process these foods more quickly because the enzymes and saliva were designed for these foods. If eating whole foods, make sure you are eating a balanced diet: ½- 2/3 of plate should be fruits and veggies, some small protein, complex carb (quinoa, brown rice, corn, potato (sweet is better) and healthy fats (avocado, olive oil, nuts or nut butters)
156. What’s a serving size? Serving size varies depending on the type of food. http://campushealth.unc.edu/index.php?option=com_docman&task=doc_view&gid=21 Protein- think a deck of cards (4oz) Fat- about 1 teaspoon Veggies- ½ cup unless green leafy which is 1 cup Fruits- vary widely (usually ½ cup. If dried fruit it is much less)
157. Quick and easy snack ideas Cut up apples (try them w/ peanut butter, carrots, or jicama Celery w/ peanut butter (look for one that is just peanuts and salt) Handful of almonds or walnuts (high in calories if you eat too many but good source of Omega 3’s) Hard boiled egg Banana, mini bell peppers
158. Eliot’s snack - This was a great start to the day at camp in montana:Eternal Warrior Basic Power Cake2 cups flour3 cups oatmeal (cooked for a moist cake, uncooked for the dry version)2 teaspoons baking soda2 eggs2 cups milk1 cup honeyMix the ingredients altogether and then add any of your favorite fixings and mix again until blended. Some ideas for the fixings include shredded carrots, raisins, chopped apples, walnuts, almonds, pineapple, peaches, or you might sneak in a few chocolate chips for a sweet treat! Spray a sheet pan (16X12) with a baking spray, pour your batter into it, and bake at 400 degrees for 20 minutes.ENJOY!
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