2. WHY YOU NEED FITNESS AND NUTRITION
COACHING?
40 % of the United States Population is Obese
10% has diabetes
40% has High Blood Pressure
16% has High Cholesterol
Over 1 million people die every year as a direct
result of these health conditions. Not to mention the
many millions more that die indirectly from these
conditions.
3. HEALTH IS SIMPLE BIOCHEMISTRY?
Fad diets can work to loose weight, but most cause
you to become unhealthier and gain the weight
back.
Fitness and Nutrition coaching is a lifestyle that is
healthy, sustainable, and the only approach to
stand the test of time.
4. WHAT IS INVOLVED IN FITNESS AND NUTRITION
COACHING?
Personalized Assessment
1. Looks at Blood Chemistry
2. Looks at Hormones
3. Looks at Movement and Fitness levels
4. Looks at Metabolism
Plan
1. Customizes nutrition and meal plans for you
2. Customizes movement and exercise for you
Accountability
1. This is the secret sauce to long term success
2. If we could do it on our own we wouldn’t be in the
mess we are in now.
5. HOW WILL YOU APPROACH FOOD?
You will eat according to your metabolism and body
type
You will focus on getting the right macro and
micronutrients for your body.
You will adjust as your body changes
Eating will become a joy and not something you do
because you have to
6. WHAT ARE THE 3 MAIN MACRONUTRIENTS?
Carbohydrates
Fats
Proteins
7. CARBOHYDRATES
Primarily found in plant sources
Converted into sugar/glucose for energy
Glucose needed for regular brain function
Primary source
of energy
8. TYPES OF CARBOHYDRATES?
Simple Carbs
1. Broken down quickly for energy
2. Fruit drinks, candy, soda, table sugar
Complex carbs
1. Often rich in fiber, satisfying
2. Whole grains, Green vegetables, legumes,
Two Types
9. “Carbs make you fat”
“No carbs after 6pm”
“More protein less carbs = fat loss”
“Avoid carbs after exercise”
“carbs are bad for you”
Myths about
Carbohydrates
10. Contain carbon, oxygen & hydrogen
Body’s main source of energy
Easily broken down to glucose
Carbs have 4kcal per gram
Are needed for brain activity
FACTS ABOUT CARBOHYDRATES
11. FOOD SOURCES OF CARBOHYDRATES
Grains
1. Breads, rice, pasta
Vegetables
1. Squash, potatoes, corn
Fruits
1. Apples, oranges, berries
Legumes
1. Beans, lentils
Other
1. Candy, fruit juices, ice cream etc.
13. FUNCTIONS OF FAT
Protects vital organs
Provides energy for the body
Helps absorption of fat-soluble vitamins
Fat has 9kcal per gram
Thermal insulation & hunger suppressor
14. TYPES OF FAT
Saturated Fats
1. Found in: beef, chicken, lamb, pork, eggs, dairy
products.
Unsaturated Fats
1. Found in: most oils, nuts, avocado
15. MYTHS ABOUT FATS
“the body doesn’t need fat”
“eating fat makes you fat”
“low-fat products are better for you”
“eating fat will raise my cholesterol”
“margarine is healthier than butter”
16. FAT IN EXCESS MAY LEAD TO…
Heart disease/ High cholesterol
Diabetes
Obesity
Various form of cancer
Stroke
18. PROTEIN
Amino acids/ building-blocks
2 types
1. Essential amino acids
Must get through diet
2. Nonessential amino acids
Produced in the body
19. PROTEIN FUNCTIONS
Helps with building muscle
Blood, skin, nail, hair & internal organs
Helps with fighting disease
4kcal per gram of protein
20. TYPES OF PROTEIN
Complete proteins
1. All animal products
1. Meat
2. Poultry
3. Fish
4. Eggs
5. Dairy products
21. TYPES OF PROTEIN
Incomplete
1. Legumes
2. Nuts
3. Tofu
4. Lentils
5. Soy
22. EXCESS PROTEIN
Would mean carbs are limited
Overwork kidney = poor kidney function
May cause calcium loss
Converted into fat
23. MYTHS ABOUT PROTEIN
“Only bodybuilders need it”
“Not for endurance athletes”
“Females should not take protein”
“you need more protein than carbs”
NOT FACTS
24. ALL MACRONUTRIENTS TOGETHER
All play role in your health
Balance is key
Keeping carbs high for energy
Fat for hormone production
Protein for muscle building and organs
25. WE ARE HERE TO HELP YOU ACHIEVE YOUR
HEALTH GOALS NOW AND INTO THE FUTURE
Call us today to schedule your
free consultation.
717-490-6227
1697 Oregon Pike
Lancaster, PA 17601
www.keystonefunctionalmedicine.com