Nutritional Strategies for Success
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Follow these fundamental nutritional strategies for weight loss and improved sports performance
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Nutritional Strategies for Success
- 1. Nutritional Strategies forNutritional Strategies for SuccessSuccess Ben BrownBen Brown Body Systems Healing & PerformanceBody Systems Healing & Performance www.bodysystemsaz.comwww.bodysystemsaz.com ben@bodysystemsaz.comben@bodysystemsaz.com 520-661-8273520-661-8273
- 2. Successful NutritionSuccessful Nutrition WHO ARE OUR CLIENTS?WHO ARE OUR CLIENTS? WHAT ARE THEIR GOALS?WHAT ARE THEIR GOALS?
- 3. Successful NutritionSuccessful Nutrition Successful DigestionSuccessful Digestion Biochemical IndividualityBiochemical Individuality You Are What You Eat?You Are What You Eat? You are what you digest, absorb, andYou are what you digest, absorb, and assimilateassimilate Understand the signs and symptoms ofUnderstand the signs and symptoms of food sensitivities/allergiesfood sensitivities/allergies Soy, Wheat, DairySoy, Wheat, Dairy
- 4. Where Are We Now?Where Are We Now?
- 5. Food Guide PyramidFood Guide Pyramid Advantages:Advantages: Rich in Fruits and VeggiesRich in Fruits and Veggies Easy to understandEasy to understand Disadvantages:Disadvantages: Macronutrient guidelines not optimalMacronutrient guidelines not optimal No info on nutrient timingNo info on nutrient timing CHO’s are good / Fat is badCHO’s are good / Fat is bad Excess Carbohydrates cause health problemsExcess Carbohydrates cause health problems
- 6. Unstable Blood SugarUnstable Blood Sugar Standard American Diet = sugar, processed, refinedStandard American Diet = sugar, processed, refined foods + fats (muffin & coffee for breakfast)foods + fats (muffin & coffee for breakfast) Creates spike in blood sugar, followed by a crash,Creates spike in blood sugar, followed by a crash, leading to cravings, binges, high cortisolleading to cravings, binges, high cortisol High cortisol = more stored belly fat, unable to loseHigh cortisol = more stored belly fat, unable to lose weightweight Eventual insulin resistance -> metabolic syndromeEventual insulin resistance -> metabolic syndrome
- 7. Digestive System “Issues”Digestive System “Issues” Gluten (allergy / intolerance / celiac)Gluten (allergy / intolerance / celiac) Phytates (antinutrients)Phytates (antinutrients) Leaky Gut SyndromeLeaky Gut Syndrome
- 9. Advanced MalabsorptionAdvanced Malabsorption Partial villous atrophy Sub-total villous atrophy NormalNormal jejunumjejunum
- 10. Healthy Eating PyramidHealthy Eating Pyramid (H.E.P.)(H.E.P.)
- 11. H.E.P.H.E.P. WATERWATER All you want meats/non-starchy veggiesAll you want meats/non-starchy veggies Some fruit and non-starchy veggies dependingSome fruit and non-starchy veggies depending on PAon PA Supplement with nuts/seeds/fatsSupplement with nuts/seeds/fats Severely limit grain, legume consumption,Severely limit grain, legume consumption, especially gluten containing grainsespecially gluten containing grains
- 12. Advantages of H.E.P.?Advantages of H.E.P.? Cortisol/Blood Sugar ManagementCortisol/Blood Sugar Management Regulate blood sugarRegulate blood sugar Increased protein loadIncreased protein load Healthy FatsHealthy Fats Low to moderate carbohydratesLow to moderate carbohydrates FiberFiber
- 13. Advantages of H.E.P.?Advantages of H.E.P.? Avoid Inflammatory FoodsAvoid Inflammatory Foods Gluten containing grainsGluten containing grains LegumesLegumes DairyDairy SoySoy AlcoholAlcohol SodaSoda CoffeeCoffee
- 14. Gluten FreeGluten Free Eliminate all grains except:Eliminate all grains except: Rice, corn, buckwheat, milletRice, corn, buckwheat, millet Eliminate for at least 30 daysEliminate for at least 30 days Re-introduce day 31 only, and monitorRe-introduce day 31 only, and monitor symptoms for the next 3 dayssymptoms for the next 3 days Constipation, diarrhea, fatigue, brain fog, hayConstipation, diarrhea, fatigue, brain fog, hay fever, skin rashes, erratic blood sugar, cravingsfever, skin rashes, erratic blood sugar, cravings for sweets, joint pain, headaches, etc…for sweets, joint pain, headaches, etc…
- 15. Rules for following the HEPRules for following the HEP 1.1. Eat every 2-4 hoursEat every 2-4 hours 2.2. Eat complete, lean protein with eachEat complete, lean protein with each feeding opportunityfeeding opportunity 3.3. Eat Vegetables with Each FeedingEat Vegetables with Each Feeding OpportunityOpportunity 4.4. For fat loss, eat “other” carbohydrates onlyFor fat loss, eat “other” carbohydrates only after exerciseafter exercise 5.5. Eat Healthy Fats DailyEat Healthy Fats Daily
- 16. Rules for following the HEPRules for following the HEP OtherOther Ditch the sugary drinksDitch the sugary drinks Focus on whole foods firstFocus on whole foods first Supplement secondSupplement second Have “cheat” mealsHave “cheat” meals Develop food preparation strategiesDevelop food preparation strategies Add variety into your routineAdd variety into your routine
- 18. Sample Meal PlanSample Meal Plan Before HEPBefore HEP B: Multigrain Cheerios/skimB: Multigrain Cheerios/skim milk/Orange juicemilk/Orange juice S: CC Granola BarS: CC Granola Bar L: PB/honey, baked ruffles,L: PB/honey, baked ruffles, strawberries, cat cookies/strawberries, cat cookies/ PoweradePowerade S: CC Z barS: CC Z bar D: Boboli pizza, grapes, appleD: Boboli pizza, grapes, apple / milk/ milk S: 2 Gogurts / ChocolateS: 2 Gogurts / Chocolate milkmilk After HEPAfter HEP B: Veggie omelet w/ cheeseB: Veggie omelet w/ cheese S: raw cashews, appleS: raw cashews, apple L: ½ package roast beef,L: ½ package roast beef, romaine lettuce, radishesromaine lettuce, radishes S: Lara barS: Lara bar D: Baked chx w/ AsparagusD: Baked chx w/ Asparagus S: Melon/choc. milkS: Melon/choc. milk
- 19. Implementation GuidelinesImplementation Guidelines Less is moreLess is more 1-2 new “tasks” at a time1-2 new “tasks” at a time Don’t overwhelmDon’t overwhelm Add before you subtractAdd before you subtract Help your clients help themselvesHelp your clients help themselves ““Give a man a fish; you have fed him forGive a man a fish; you have fed him for today. Teach a man to fish; and you havetoday. Teach a man to fish; and you have fed him for a lifetime"fed him for a lifetime"
Editor's Notes
- Question? How many coaches, trainers, therapists, etc… Define Success: Depends on the clients goals… We are all coaches and educators – Appeal to our clients best interests “Tell them what they want to hear, but give them what they need!”
- No one size fits all model
- Grains 4 servings/day Veggies/ Fruit 5 cups/day Meat/beans/nuts 6.5 oz/day Dairy 3 cups/day Healthy Fats/oils– 7 tsp/day Clearly a carbohydrate dense recommendation
- Advantages: Easy to understand system for designing nutrition plans – rich in fruit and veggies Individualized set of daily food group goals – help achieve calorie and nutrient needs Disadvantages: - Flawed advice: CHO’s are good and Fat is bad – however, we now know not all CHO’s are universally good for you and that fat isn’t universally bad, - Macronutrient guidelines may work well for large populations making the switch from the typical NA diet, but not individualized - USDA system recommends avg. diet consisting of 15-20% PRO, 50-55% CHO, 25-30% Fat. Few people require that high of a carbohydrate ratio, athletes aside Protein recommendations too low, especially for active individuals, especially for fat-loss athletes and clients. May recommend too much milk and dairy, as calcium is easily obtained from other foods and high intake of pasteurized milk has been shown to increase certain disease risks and high incidence of lactose intolerance. Limited info about food selection and no nutrient timing suggestions No info on nutritional supplements
- Metabolic Syndrome: Sickness in every organ Fatty Liver Kidney Dysfunction Thyroid Dimensia High Fructose Corn Syrup even more addicting than sucrose. Possibility based on animal studies that HFCS may be worse than sugar based on how rapidly it’s absorbed in the intestines and potential damage done to the liver. Sucrose = Glucose molecule + fructose molecule Fructose preferentially fills liver glycogen – contributes to liver damage when overeating carbohydrates. This happens because: Liver is the only tissue that can handle fructose And, eating fructose indirectly increases the amount of glucose the liver absorbs. Essentially makes the liver “hungry” for sugar – increased palmetic acid production and leptin resistance (hormone released from fat cells that signals the brain that we are “fed”) THIS LEADS TO AGE’s – Advanged Glycation End Products Accelerate Aging Damage insulin and leptin receptors Key players in several degenerative diseases
- Weight loss resistance = Consuming foods to which we are allergic/sensitive = weight gain We crave the foods to which we are allergic (gluten, dairy = refined junk foods, ice cream, cookies, pasteries, etc) leading to overconsumption, bingeing, blood sugar spikes, crashes, more cravings, vicious cycle = weight gain Eating disorders? Binge eating? Alcohol connection? Most common food reactions causing hormone imbalances are sensitivities to the gluten contained in grains like wheat and oats. That’s the most common. And there’s a lot of basic scientific research to show that people who are gluten-sensitive have very high rates of osteoporosis. Food reactions and chronic infections are the biggest stressors on most people’s bodies. These problems affect the daily cycle of hormones and the monthly cycle is affected just like clockwork. Most of the infertility cases I’ve had – we solved two or three infections, we got the food figured out, and they were pregnant within a month or two, just boom, boom, boom, like that. One other problem that I see frequently with foods is that women are over-consuming soy products in an effort to balance their hormones. And if you’re allergic to soy or sensitive to it, that can really backfire. I’d say at least half the time, that’s what happens. And there’s a big industry promoting the selling of soy products, which really doesn’t want you to know that. Among Japanese, Chinese, Korean cultures soy works really well, because there’s not a lot of people who are intolerant of soy. But among English, Irish, Scottish, Canadian, German, French peoples, at least half of them seem to react poorly to soy. If soy makes you feel bloated, stop. A lot of people get better when they get off of soy.
- Mucous membranes comprise the primary interface between the external environment & the internal environment of the body. Most absorption of nutrients & toxins occurs across the mucous membranes. Most pathogens enter the body by binding to & penetrating the mucous membranes. Barrier or interface between inside and outside the body Absorption Potential for pathogens to penetrate First line defense: SIgA Weight loss resistance = malabsorption Lawn mower effect -> repeated consumption of allergens (ie gluten) is like taking a blow torch to your lawn – similarly, inside your body, allergen destroys intestinal lining and SIgA (first line of defense), opening the door to infections, pathogens, parasites. Malabsorption causes weight gain b/c you must consume more food to get what the body needs – weight gain is actually a sign of deficiency since you consume more and more (usually skeletonized foods) and the body is not getting what it needs Once you consume a glycemically balanced, nutrient-rich allergen-free diet and the body is nourished, cravings disappear Weight loss resistance = malabsorption Lawn mower effect -> repeated consumption of allergens (ie gluten) is like taking a blow torch to your lawn – similarly, inside your body, allergen destroys intestinal lining and SIgA (first line of defense), opening the door to infections, pathogens, parasites. Malabsorption causes weight gain b/c you must consume more food to get what the body needs – weight gain is actually a sign of deficiency since you consume more and more (usually skeletonized foods) and the body is not getting what it needs Once you consume a glycemically balanced, nutrient-rich allergen-free diet and the body is nourished, cravings disappear Whole Grains are NOT Good For You – Even if You’re an Athlete Allergy – 1 of the 8 most common food allergies (wheat) Only 15% of American’s have a true (diagnosed) food allergy Triggers an immune response that can show up in any part of the body Commonly affects the respiratory tract, skin rash or digestive upset Symptoms usually occur quickly, from a few minutes to 2 hours after exposure Nasal congestion, cough, sinusitis, bronchitis, asthma, migraine, headache, hayfever, itchy tongue, hives, eczema, rash, enlarged prostate, nausea, vomiting, diarrhea, irritable bowel, colitis, an/or flu-like joint aches. Anaphylactic shock in really severe cases Gluten intolerance/sensitivity Doesn’t necessarily involve an immune response Reaction to wheat or the inability to digest gluten Can develop at any time in a person’s life – therefore, often not suspected Intolerance to a grain can cause almost any symptom in virtually any part of the body – reactions can occur quickly or take many hours to appear. Common symptoms: fatigue, nasal congestion, headache, migraines, fluid retention, sleep problems, depression, hyperactivity, acid reflux, stomach ache, bloating, pms symptoms, itching, eczema, and achy or inflamed joints. Also addictive reactions (e.g., irritability) – until craving satisfied. Can be linked to decreased symptoms in chronic fatigue, fibromyalgia, and chronic candida overgrowth Celiac Disease Celiac sprue, gluten sensitive enteropathy – immune response specifically to gluten Typically takes an average of 10 years due to wide array of symptoms Trauma can kick the illness into high gear Considered a genetic condition in which the body is unable to break down the peptides (chains of amino acids) in gluten, causing flattened villi in the SI Also damage to the gut lining – resulting in increased permeability – making it more susceptible to toxins, “sick” bacteria, and undigested food particles that create problems just about anywhere in the body – depends on individual Symptoms – abdominal pain, gas, bloating, diarrhea, constipation, pale and foul smelling bowel movements, vomiting, muscle wasting, weight loss, lethargy, bone and joint pain, a painful rash of itchy blisters (dermatitis herpetiformis) and in children, delayed puberty or stunted growth. – Non-digestive symptoms include fatigue, anxiety, depression, muscle twitching, cramps, anemia, carpel tunnel syndrome, stroke, allergies, shortness of breath, migraine headaches, or infertility. Symptoms outside the SI ate 15x more common than those inside – psoriasis, severe hair loss, liver disease, thyroid disease (Hashimoto’es or Grave’s), Addison’s disease, down’s syndrome, neurological illness, early onset dementia, schizophrenia, hyperactivity, attention deficits, lymphoma, and type 1 diabetes. Cause is not fully understood, however, the problem is believed to be autoimmune – the immune system mistakenly sees gluten as a threat and tries and tries to destroy it by making antibodies that instead attack the liing of the small intestine where absorption of nutrients takes place. Gluten is a subfraction of the protein content in grains. Gliadin is a subfraction of the gluten and each grain has a different type of gliadin in it EXAMPLES?????. The gliadin family causes a sub-clinical level of inflammation in the small intestine of susceptible individuals. All these grains contain a form of gliadin and should therefore be avoided: wheat, oats, barley, rye, amaranth, spelt, kamut, couscous, quinoa. Also problem with soy!!! Soy and gliadin mimic each other on a molecular level and therefore most people who have an intolerance to gliadin (gluten) should also avoid soy as it has similar effects on the small intestine. What Do Grains Do? Some evolutionary biologists believe that gliadin (gluten) intolerance is more prevalent in Caucasians because they transitioned from hunting/gathering to farming later than other ethnic types. This means that cereal grains have not been in the Caucasian diet as long as they have been in the diet of other ethnic types. Chemical treatment/hybridization Causes a subclinical level of inflammation in the small intestines. NOT celiac. The villi are finger like projections in the small intestine that project into the intestinal lumen hence increasing gut surface area dramatically. Villous atrophy is the loss of gut wall architecture, i.e. the villi become rounded and smoothed over as a result of the low grade inflammation caused by gliadin (gluten). This results in malabsoption, i.e. you cannot properly digest the foods you eat. Insert Villous Atrophy Slides Leaky Gut – intact proteins may enter the body The paradox is that whole grains act like anti-nutrients/chemical warfare Nothing likes to be eaten Lectins and gluten (phytates – bind mag., calcium, and zinc) The villous atrophy and resulting gut malabsorption creates a situation where you cannot absorb and assimilate nutrients properly. Yet we are told to eat these things because they are “good for us”. Athletes & Immune response: If the immune system is damaged, you will not recover. Gut irritation is a low level stressor that effects sleep and recover – Adrenal fatigue Overwhelming evidence of immune pathogenesis involving organs other than the gut and skin suggest that gluten sensitivity is not solely a disease of the gut: The joints - rheumatoid arthritis The heart – autoimmune myocarditis Thyroid – autoimmune endocrine disorders Bone - osteoporosis The brain cerebellum – neuroautoimmunity, neurological dysfunction Neuronal Synapsins -
- Weight loss resistance = malabsorption Lawn mower effect -> repeated consumption of allergens (ie gluten) is like taking a blow torch to your lawn – similarly, inside your body, allergen destroys intestinal lining and SIgA (first line of defense), opening the door to infections, pathogens, parasites. Malabsorption causes weight gain b/c you must consume more food to get what the body needs – weight gain is actually a sign of deficiency since you consume more and more (usually skeletonized foods) and the body is not getting what it needs Once you consume a glycemically balanced, nutrient-rich allergen-free diet and the body is nourished, cravings disappear Problem #2) Whole Grains are NOT Good For You – Even if You’re an Athlete Allergy – 1 of the 8 most common food allergies (wheat) Only 1/5% of American’s have a true (diagnosed) food allergy Triggers an immune response that can show up in any part of the body Commonly affects the respiratory tract, skin rash or digestive upset Symptoms usually occur quickly, from a few minutes to 2 hours after exposure Nasal congestion, cough, sinusitis, bronchitis, asthma, migraine, headache, hayfever, itchy tongue, hives, eczema, rash, enlarged prostate, nausea, vomiting, diarrhea, irritable bowel, colitis, an/or flu-like joint aches. Anaphylactic shock in really severe cases Gluten intolerance/sensitivity Doesn’t necessarily involve an immune response Reaction to wheat or the inability to digest gluten Can develop at any time in a person’s life – therefore, often not suspected Intolerance to a grain can cause almost any symptom in virtually any part of the body – reactions can occur quickly or take many hours to appear. Common symptoms: fatigue, nasal congestion, headache, migraines, fluid retention, sleep problems, depression, hyperactivity, acid reflux, stomach ache, bloating, pms symptoms, itching, eczema, and achy or inflamed joints. Also addictive reactions (e.g., irritability) – until craving satisfied. Can be linked to decreased symptoms in chronic fatigue, fibromyalgia, and chronic candida overgrowth Celiac Disease Celiac sprue, gluten sensitive enteropathy – immune response specifically to gluten Typically takes an average of 10 years due to wide array of symptoms Trauma can kick the illness into high gear Considered a genetic condition in which the body is unable to break down the peptides (chains of amino acids) in gluten, causing flattened villi in the SI Also damage to the gut lining – resulting in increased permeability – making it more susceptible to toxins, “sick” bacteria, and undigested food particles that create problems just about anywhere in the body – depends on individual Symptoms – abdominal pain, gas, bloating, diarrhea, constipation, pale and foul smelling bowel movements, vomiting, muscle wasting, weight loss, lethargy, bone and joint pain, a painful rash of itchy blisters (dermatitis herpetiformis) and in children, delayed puberty or stunted growth. – Non-digestive symptoms include fatigue, anxiety, depression, muscle twitching, cramps, anemia, carpel tunnel syndrome, stroke, allergies, shortness of breath, migraine headaches, or infertility. Symptoms outside the SI ate 15x more common than those inside – psoriasis, severe hair loss, liver disease, thyroid disease (Hashimoto’es or Grave’s), Addison’s disease, down’s syndrome, neurological illness, early onset dementia, schizophrenia, hyperactivity, attention deficits, lymphoma, and type 1 diabetes. Cause is not fully understood, however, the problem is believed to be autoimmune – the immune system mistakenly sees gluten as a threat and tries and tries to destroy it by making antibodies that instead attack the liing of the small intestine where absorption of nutrients takes place. Gluten is a subfraction of the protein content in grains. Gliadin is a subfraction of the gluten and each grain has a different type of gliadin in it EXAMPLES?????. The gliadin family causes a sub-clinical level of inflammation in the small intestine of susceptible individuals. All these grains contain a form of gliadin and should therefore be avoided: wheat, oats, barley, rye, amaranth, spelt, kamut, couscous, quinoa. Also problem with soy!!! Soy and gliadin mimic each other on a molecular level and therefore most people who have an intolerance to gliadin (gluten) should also avoid soy as it has similar effects on the small intestine. What Do Grains Do? Some evolutionary biologists believe that gliadin (gluten) intolerance is more prevalent in Caucasians because they transitioned from hunting/gathering to farming later than other ethnic types. This means that cereal grains have not been in the Caucasian diet as long as they have been in the diet of other ethnic types. Chemical treatment/hybridization Causes a subclinical level of inflammation in the small intestines. NOT celiac. The villi are finger like projections in the small intestine that project into the intestinal lumen hence increasing gut surface area dramatically. Villous atrophy is the loss of gut wall architecture, i.e. the villi become rounded and smoothed over as a result of the low grade inflammation caused by gliadin (gluten). This results in malabsoption, i.e. you cannot properly digest the foods you eat. Insert Villous Atrophy Slides Leaky Gut – intact proteins may enter the body The paradox is that whole grains act like anti-nutrients/chemical warfare Nothing likes to be eaten Lectins and gluten (phytates – bind mag., calcium, and zinc) The villous atrophy and resulting gut malabsorption creates a situation where you cannot absorb and assimilate nutrients properly. Yet we are told to eat these things because they are “good for us”. Athletes & Immune response: If the immune system is damaged, you will not recover. Gut irritation is a low level stressor that effects sleep and recover – Adrenal fatigue Overwhelming evidence of immune pathogenesis involving organs other than the gut and skin suggest that gluten sensitivity is not solely a disease of the gut: The joints - rheumatoid arthritis The heart – autoimmune myocarditis Thyroid – autoimmune endocrine disorders Bone - osteoporosis The brain cerebellum – neuroautoimmunity, neurological dysfunction Neuronal Synapsins -
- All you want Meat: Any beef (ground beef, steak), pork (chops, ham), lamb, duck, chicken, turkey, eggs, fish, seafood (clams, scallops, etc). Fresh or frozen.All you want Veggies: Any fresh or frozen veggies (except potato, corn, and beans) Add Nuts/Seeds: Any nuts/seeds (except peanuts), raw/ lightly roasted and unsalted; or any nut buttersDon't like nuts/seeds, add some other Healthy Fats: HAAS avocados, olive/almond/coconut oil, or flaxseed/grape seed oilSome Fruit: Any whole fresh fruit (no juice), but in moderation (1-2 servings) or used PWO
- 1. Stimulate metabolism, balance blood sugar, maintain lean mass Feeding opportunities 2. 3. Provides alkaline load Cancer fighting, free radical destroying, packed with micronutrients 4. Earn carbs thru exercise Focus on fruits and starchy veggies rather than grains 5. Balance between mono, poly, and saturated fats Olive oil, avocado, butter, nuts/seeds, coconut oil
- 11 yr old girl Soccer Player Consistently fatigued – Nap 3:30 – 5 every other day Weight gain around midsection Constantly hungry 1-2 hours after eating Craving sweets