Everbody can DIET- CHANGING your life is difficult

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Alessandro Palermo
Everybody Can DIET -
Changing Your LIFE Is Difficult
WHY making HEALTHyour priority is a GREATidea and HOW TO do it.

2 25.08.2015Your Pal fitness.food.fasting
Tel. +41 41 78 676 10 19, www.yourpal.me
Agenda
Overweight/ Obesity:
Facts
Definition
Cause
Consequences
Solution (to a global problem)
Why am I so soft in the middle Or How did I get here?
Putting it together – Action Plan
10 Rules of good Nutrition
PN Plate
Calorie Control
5 Habit Cheat Sheet
21 Superfoods
3 Prep Strategies
Minimum Effective Dose

FACTS: Overweight and Obesity
Worldwide obesity has more than
doubled since 1980.
• In 2014, more than 1.9 billion
adults, 18 years and older, were
overweight. Of these over 600
million were obese.
• Overall, about 13% of the world’s
adult population (11% of men
and 15% of women) were obese
in 2014.
• 39% of adults aged 18 years and
over were overweight in 2014,
and 13% were obese.
• Most of the world's population live
in countries where overweight
and obesity kills more people
than underweight.
42 million children under the age of 5
were overweight or obese in 2013.

Definition: What is "overweight" and "obesity"?
Overweight and obesity are defined as abnormal or excessive
fat accumulation that may impair health.
BMI provides the most useful population-level measure of overweight and obesity as it is the same for
both sexes and for all ages of adults.
However, it should be considered a rough guide because it may not correspond to
the same degree of fatness in different individuals. (explanation Slide 12)
The WHO definition is:
• a BMI ≥ 25 is
overweight
• a BMI ≥ 30 is
obesity.

Cause: Causes of Overweight and Obesity?
The fundamental cause of obesity and overweight is an energy imbalance between calories
consumed and calories expended.
Globally, there has been:
an increased intake of energy-dense foods that are high in fat; and
an increase in physical inactivity due to the increasingly sedentary nature of many forms of
work, changing modes of transportation, and increasing urbanization.

Consequences: Common Health Issues
Raised BMI is a major risk factor for
noncommunicable diseases such as:
cardiovascular diseases (mainly
heart disease and stroke), which were
the leading cause of death in 2000-
2012;
Diabetes;
musculoskeletal disorders (esp-
ecially osteoarthritis - a highly disabling
degenerative disease of the joints);
some cancers (endometrial, breast,
and colon).
The risk for these noncommunicable
diseases increases, with an increase in
BMI.

Solutions: Reducing Overweight and Obesity – How?
Overweight and obesity, as well as their related non communicable diseases,
are largely preventable.
1. At the individuallevel,people can:
limit energy intake from total fats and sugars;
increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts;
engage in regular physical activity (60 minutes a day for children and 150 minutes per week for adults).
2. The food industry can play a significantrole in promotinghealthydiets by:
reducing the fat, sugar and salt content of processed foods;
ensuring that healthy and nutritious choices are available and affordable to all consumers;
practicing responsible marketing especially those aimed at children and teenagers;
ensuring the availability of healthy food choices and supporting regular physical activity practice in the workplace.
Show of hands:Who wants the food industry takingcharge ofthis decision for you?

"Why am I soft in the middle?...
…When the rest of my life is so hard!" Paul Simon
So why does maintaininga healthy weightget
tougheras we age?
Most people eat less as they age - to compensate for
moving less at their desk jobs - their activity levels
generally decrease more than their energy intakes.
And with less activity than food, fat gain is inevitable –
even if they don’t “feel”like they’re overeating!
The Problem:
Decreasing Activity Levels = Muscle Loss
Researchers have determined that, starting
between the ages of 25 and 30, most people lose
roughly 5 to 10 pounds of lean body mass during
each decade oflife.
The average person, who becomes less active
and, consequently, loses muscle, experiences a 20
to 25 percent reduction in 24-hour metabolism by
age 65.
This adds up to a daily metabolic drop of more than
500 calories from age 25 to 65.

How did I get here? Most Common Issues
Nearly 10,000 people took the survey.
While adults of all ages answered, most respondents were between the ages of 25 and 44.
WomenMen

You’re not totally happy
with how you look and
feel.
You know you need
accountability you just
don’t have any.
How did I get here? 3 Key Facts
You’re busier than you’ve
ever been and struggling
to stay healthy and fit.
In short:
You’re taking care of everyone and everything else.
But when it comes to health, fitness, and nutrition,
you don’t have someone in your corner helping you succeed.
Job,Kids, Mortgage, Debt,Wife,
Family, etc.
Desk Lunch Who holds you responsible?

How did I get here? Knowledge Is Not Enough
First Instinct:
Seeking out more knowledge.
BUT
72% agreed: more information doesn’t
help getting in better shape!!!
Unfortunately it seems,
knowledge isn’t enough.
BUT
An Action Plan
seems to be the solution.
Here are some
"Actionable Things"
you can do to change your LIFE…
TODAY!!!

Putting it Together: An Action Plan
ONE: 10 Rules of Good Nutrition
TWO: Optimal Plate
THREE: Portion Control
FOUR: "5-Habit" Cheat Sheet
Five: 21 List Superfoods
SIX: 3 Food Prepping Strategies
SEVEN: Minimum Effective Dose

Putting it Together: 10 Rules of Good Nutrition
Eat Every 2-3 Hours.
Eat Complete, Lean Protein Each Time You Eat.
Eat Vegetables Every Time You Eat.
Eat Carbs Only When You Deserve To.
Learn To Love Healthy Fats.
Ditch The Calorie Containing Drinks (including Fruit Juice).
Focus on Whole Foods.
Have 10% Foods.
Develop Food Preparation Strategies.
Balance Daily Food Choices with Healthy Variety.

Putting it Together: PN - Plate
Eat Slowly and stop when your
80% full.
Follow hunger cues. Eat more or
less based on your appetite.
Choose mostly whole foods with
minimal processing.
Choose local or organic foods
when possible.
Use smaller or larger plates
based on your own body size.

Putting it Together: PN – Calorie Control 1/2
Calorie counting is often
complicated, tedious, and
inaccurate.
What if I told you, that there is a way
to do this which
is individual to each of you
No weight scale
No measuring cup
No calculators
No smart phones

For Women
Putting it Together: PN – Calorie Control 2/2
For Men
2 palms of protein dense
foods with each meal
2 fists of vegetables with
each meal
2 cupped hands of carb
dense foods with most
meals
2 entire thumbs of fat
meals
2 palms of protein dense
foods with each meal
2 fists of vegetables with
each meal
2 cupped hands of carb
meals
2 entire thumbs of fat
meals

Putting it Together: "5 – Habit" Cheat Sheet
1. Are you eating slowly?
Check in with hunger, sit down,
relax and take your time; 15-20
minutes for a meal is about right.
Make sure to stop eating when
you’re about 80% full.
2. Where is the protein dense
food?
Are you about to eat at least 1
palm-sized portion of protein dense
food? Womenget 1 palm sized
portion and men get 2
palm-sized portions.
3. Where are the veggies?
Are you about to eat a large
portion of veggies?Theycan
be prepared any way you like.
One serving is about 1 fist-sized
portion and you should try to eat
a few portions per meal.
4. Where are the carbs?
If you have fat to lose but haven’t
just worked out, eat less pasta,
bread, rice, and other starchy
carbs. Opt for a double serving
of veggies instead.If you have
just worked out, a mix of carb
sources is fine.
5. Where are your fats coming
from?
Today you need some fats from
various foods,prioritizing whole
food sources like eggs,meats,
fish, olives, nuts and seeds.
Spread these throughout the day.

FOOD TYPE FOOD CATEGORY
1. Lean red meat (grass-fedpreferred) Protein - Lean meat
2. Salmon (wild caughtpreferred) Protein - Fish
3. Eggs (cage free preferred) Protein - Egg
4. Plain Greek yogurt,cottage cheese,or coconutmilk yogurt Protein - Dairy
5. Protein supplements (whey,milk or plantprotein sources) Protein - Powder
6. Spinach Carb - Vegetable
7. Tomatoes Carb - Vegetable
8. Cruciferous vegetables(broccoli,cabbage,cauliflower) Carb - Vegetable
9. Mixed berries (strawberries, blueberries,raspberries,etc.) Carb - Fruit
10. Oranges Carb - Fruit
11. Mixed beans/peas (black beans, lentils, split peas, etc.) Carb/Protein – Legume
12. Quinoa Carb - Grain
13. Whole oats (large flake) Carb - Cereal
14. Raw, unsalted mixed nuts
(a variety including pecans, walnuts, cashews, brazil nuts, etc.) Fat - Seeds and nuts
15.Avocados Fat - Fruit
16. Olive oil (extra virgin) Fat - Oils
17. Fish oil (salmon, anchovy, menhaden, krill) or algae oil Fat - Oils
18. Flax seeds (ground) Fat - Seeds and nuts
19. Green tea Teas No Category
Putting it Together: List of 21 Superfoods

Putting it Together: What's missing?
These days, most people know at least the basics
of what they should eat and what they should
avoid to improve their health, their body
composition, and their performance.
Yet most people are overweight and/or obese. So
what’s the problem?
1. Habits
are more powerful than information and you
don’t have a conscious, logical plan for
changing them.
2. Stress / Business / Life
You aren’t ready for the tough times. Things
get better, at least temporarily, but then the
tough times hit. You "get busy." Eating well
becomes inconvenient.
What's Missing?
IF knowing is half the battle what's the other half?
It's logistics. It’s planning. It’s preparation.

Putting it Together: The Food Prep Rituals
1. Weekend Ritual
Saturday: Meal Planning (7 times Breakfast,
Lunch, Dinner) and Shopping
Sunday: Meal Preparation and Cooking
2. The Breakfast Ritual
Cooking in the Morning. Set aside 30 Minutes in
the morning for Food Prep. Stressy Day Ahead
"Be Prepared", Relaxed Evening "Be Prepared"
3. Have Others Cook For you
Either Restaurant, Your (future) Wife or See first
two options.
IMPORTANT - Food support systems:
Grill or kitchen, Convenient Bags to carry your
food, Tupperware
(5 small / 5 Large / 3 Drink Containers)

Putting it Together: Minimum Effective Dose
Weights
Day 1 –
10 minutes
Close-grip push-
ups x 10
Inverted rows x
10
Kettlebell swings
x 20
Rest 1 minute
Repeat 5 times
Cardio
Day 2 –
6 minutes
2 minute walk
15 second
treadmill sprint at
8mph and 12%
incline
15 seconds rest
Repeat 5 times
2 minute walk
Weights
Day 3 –
10 minutes
Close-grip push-
ups x 10
Swiss ball
crunches x 10
Air squats x 20
Rest 1 minute
Repeat 5 times
Cardio
Day 4 –
6 minutes
2 minute walk
15 second
treadmill sprint at
8mph and 12%
incline
15 seconds rest
Repeat 5 times
2 minute walk
The minimum effective dose concept represents the minimum dose required to
produce the desired response.
If you do the math, in 4 months you would exercise for a grand total of 8 hours.
30 minutes a week!!!

Putting it Together: DESKERSICE for a change?

Q & A
Protein?
Vegetarian? Strength
Training?
Metabolism?
Diets?
Activities?
Alcohol?
Does FAT make FAT?
Sugar?
Running?
Bodybuilding? Carbs@Night?
Organic?
I want to still enjoy my life!!!
You know?

Who is this guy?
Random Facts
• 2. Degree Black Belt (Judo)
• 20 Year Competition Experience (Judo)
• Certified Judo Trainer – Competition and Leisure
• 22 Years Strength Training (Strength, Conditioning,
Endurance)
• Strength Stats
• (Squat:180Kg, Deadlift:200Kg, Bench135Kg)
• Coaching since age 14 various Sports (Judo,
Basketball, Football, Judo, Strength Training, e.g.)
• PN Level Coach 1 – Nutrition and Sports Exercise
• Blogger since 2012 (110k Views, 2k Visitors, 90
Countries, 70 Articles)

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