PUSH _ Nutrition
eatingeating my top 5 tipsmy top 5 tips
Kristy – Miss Kristy – Miss Australia 2009Australia 2009
Eating Tip number Eating Tip number 11WRITE IT WRITE IT DOWNDOWN
• I LOVE MY FOOD DIARY - once you start recording what your eating, be amazed at how quickly you change bad
habits..
(my summer skirt)
• SHOW YOUR TRAINER - like I said, they know EVERYTHING, and will monitor your food diary and teach you
where or what needs to change.
•BE HONEST - wine? Chocolate? HGs? Write it down - don’t lie. You will just be cheating yourself.
Eating Tip number Eating Tip number 22
WATERWATER• EAT IT - you think your hungry - drink instead.
• DRINK IT - keep a bottle with you EVERYWHERE ..
• THINK ABOUT IT - helps with recovery, fat loss & skin care..
• MONITOR IT - at least 2 litres a day
Eating Tip number Eating Tip number 33PLAN & PLAN & PREPAREPREPARE• PICK A DAY - tuesdays, I make salads, chicken etc
•DO IT ONCE - measure it out once, then repeat each week!
• LEARN - read up / ask your trainer & get the right information. If eating out or eating at a friends place, you will be
armed with this.
Eating Tip number Eating Tip number 44KEEP IT KEEP IT FRESHFRESH• NO PROCESSED FOOD - full of numbers..
• CHEAPER - a chicken salad at coffee club costs $18!!
• NO ‘DIET’ FOODS - they have replaced the sweetness with something… that causes cancer.
• TASTES BETTER! - cant tell me a homemade chicken sandwhich doesn’t tastes better than a soggy deli bought one?
Tip number 5Tip number 5
DAY OFFDAY OFF• HAVE ONE (& ONLY ONE) DAY OFF A
WEEK TO ENJOY A ‘CHEAT’ MEAL - Im talking about having gravy on your lean steak or perhaps
some potato chips with your grilled fish.
Im NOT talking about KFC FOR DINNER! …
TIP 1 - PREPARATIONTIP 1 - PREPARATION
1.1. Shop 1-2 times per week and arrange fresh foods. Shop 1-2 times per week and arrange fresh foods. Snap tight containers for Veg and meats. Purchase Snap tight containers for Veg and meats. Purchase food fresh for next 3-4 days.food fresh for next 3-4 days.
2.2. Outside of the isles when shopping.Outside of the isles when shopping.
3.3. Marinade today for tomorrow.Marinade today for tomorrow.
4.4. Cook tonight for tomorrow lunch.Cook tonight for tomorrow lunch.
5.5. Making breakfast and make Lunch.Making breakfast and make Lunch.
6.6. When cooking soups / salads and sauces- Store for When cooking soups / salads and sauces- Store for easy access.easy access.
TIP 2 - PROTEINTIP 2 - PROTEIN
EAT PROTEIN FIRSTEAT PROTEIN FIRST Slows the release of insulin.Slows the release of insulin. Will lower the GI of carbohydrates and thus Will lower the GI of carbohydrates and thus
lower then insulin release.lower then insulin release. Will increase the likelihood of releasing growth Will increase the likelihood of releasing growth
hormone.hormone. Turkey, egg white, ham, chicken fillet, cottage Turkey, egg white, ham, chicken fillet, cottage
cheese, macro whey.cheese, macro whey.
TIP 3 – Eat OftenTIP 3 – Eat Often
Stimulates MetabolismStimulates Metabolism Add chilli and spices to your mealsAdd chilli and spices to your meals Eat solidsEat solids Eat every 3-4 hoursEat every 3-4 hours Do not eat for 2-3 hours prior to exerciseDo not eat for 2-3 hours prior to exercise Have a shake 30 minutes post exerciseHave a shake 30 minutes post exercise Eat 90 minutes post exerciseEat 90 minutes post exercise
TIP 4 – Fat and SugarTIP 4 – Fat and Sugar
Eat High Carbs - No Fat 3 HoursEat High Carbs - No Fat 3 Hours Eat High FAT – No Carbs 5 HoursEat High FAT – No Carbs 5 Hours
This is to reduce fat storage as This is to reduce fat storage as Carbohydrates promote blood sugar levels Carbohydrates promote blood sugar levels to increase thus releasing insulin and to increase thus releasing insulin and promoting fat storage.promoting fat storage.
TIP 5 – EAT WATERTIP 5 – EAT WATER
Soups, Salads, Fruit, Vegetables, Soups, Salads, Fruit, Vegetables, Unprocessed foods.Unprocessed foods.
Eat these foods / meals first.Eat these foods / meals first. Shrinks your Stomach.Shrinks your Stomach. High Bulk – Low CalorieHigh Bulk – Low Calorie Drink 1 glass of water before eating meal.Drink 1 glass of water before eating meal. Drink 42mls per kg of body weight per day.Drink 42mls per kg of body weight per day. 65kg = 2.5litres of H2065kg = 2.5litres of H20
Sausage vs Chicken Breast
Pork Chop vs Fillet Steak
Ice cream vs Yoghurt
50g Kabana50g Kabana vsvs 100 gram turkey100 gram turkey7P 10.5F 2.7C7P 10.5F 2.7C 25P 3F25P 3F
50g Corn Chips50g Corn Chips vsvs Banana chipsBanana chips
Pig BaconPig Bacon vsvs Turkey BaconTurkey Bacon
Protein, Carbs and Fat
What you need to know….
1 Gram = 4cals•Brain function, Avoid hypoglycaemia, dizziness.•Energy, when glycogen stores full, stored as triglycerides in fat cells.•Protein sparring (No Carbs - Body looks elsewhere, and breaks up Protein thus Decreases metabolism.)•Fat metabolism, without Carbs there’s limited energy from fat. Increased by-products / Ketone bodies.•Whole grains/ Fruits/ Vegetables - Rye bread, Oats, brown/low GI rice, Berries, Citrus & stoned varieties, Colourful vegetables, Broccoli, Bean sprouts, Beans, Bok- Choy, Cauliflower, Salad varieties.•Carbohydrates should make up 35 – 65% of food intake pending on exercise, age, goals, purpose and goal time frame.
CarbohydratesThe Facts….
1 gram = 4cals
•Lean beef, Fish, Chicken, Turkey, Tofu, Nuts, Canned beans, Low fat dairy.•Excess protein will; Not promote growth, Strain the kidneys, Dehydrate.•Vegetarians should consume a variety of whole grains & legumes = Less fat, more fibre & CHO, more vitamins and minerals.
•RDI easily covered within a balanced diet.
•Up to 50% of your food intake should be made up of protein, pending on exercise, age, goals, purpose and time frame. (Speak to trainer)
ProteinThe Truths…
Protein (g)Protein (g) PersonPerson
0.750.75 SedentarySedentary
1.51.5 EEndurancendurance
22 Experienced strength/ power enduranceExperienced strength/ power endurance
22 - 3 - 3 High intense strength/ powerHigh intense strength/ power
Total protein needs = protein (g) x body weight (kg)
Note: High protein intake is only during the challenge, RDI should be considered once finished. Only exceed protein RDI for 6 weeks at one time.
1 Gram = 9cals•Energy, Can provide 80-90% of energy
requirements.
•Protection, Internal fat surrounds vital organs, warmth
•Vitamin carrier, Hunger depressor, A-D-E-K, 3-4 hours to digest, stops hunger.
•Monounsaturated = Canola, Olive, Peanut oil, Avocado and almonds.
•Polyunsaturated = Oily fish, Linseed, Safflower, Soy and Corn oils, Walnuts, Legumes, Seafood, Leafy greens.
Fat
Not all Bad
1 gram = 7calsTHE SIMPLE ANSWER IS NO!Alcohol is empty calories
Negative effect on your total calorie intakeSlows down your metabolism
Fat burning stops Lowers protein synthesis by 20%
Dehydrates your muscle cellsBlocks the absorption of nutrients
Alcohol and Fat Loss Do they mix?
Glycemic Index is a measure of how quickly foods are digested and the carbohydrate portion is absorbed in the blood!
HIGH GI = MORE THAN 70MODERATE GI = 55 TO 70
LOW GI = BELOW 55
The GLYCEMIC Index
•To fuel body throughout the day!•To avoid increasing blood sugar levels!•To avoid insulin levels increasing!•To avoid excess fat storage!•To avoid burning sugars and carbohydrates rather than fat!•To keep you fuller for longer!•Be aware, low GI has no relation to nutritional values•Carrot provides Fibre and Vitamin A, chocolate provides sugar and fat!
HIGH GIHIGH GI MODERATE GIMODERATE GI LOW GILOW GI
MaltoseMaltose
GlucoseGlucose
ParsnipParsnip
LucozadeLucozade
Rice, instantRice, instant
HoneyHoney
Baked PotatoBaked Potato
Rice cakesRice cakes
Crispbread, Crispbread, puffedpuffed
Jelly beansJelly beans
Water crackersWater crackers
Weetbix-Weetbix-SanitariumSanitarium
PumpkinPumpkin
CarrotsCarrots
Bread - whiteBread - white
101055
101000
9797
9595
9191
8787
8585
8282
8181
8080
7878
7575
7575
7171
7070
Bread – Bread – wholemealwholemeal
CrumpetCrumpet
Fanta – soft Fanta – soft drinkdrink
PineapplePineapple
Nutrigrain-Nutrigrain-KellogsKellogs
BeetrootBeetroot
RaisinsRaisins
Boiled PotatoBoiled Potato
BananaBanana
Kiwi fruitKiwi fruit
LactoseLactose
Muesli – Muesli – untoasteduntoasted
Orange juiceOrange juice
Sultana branSultana bran
Rye/Rye/PumpernickelPumpernickel
6969
6969
6868
6666
6666
6464
6464
6262
6060
5858
5757
5656
5757
5252
5050
PorridgePorridge
ChocolateChocolate
Baked beansBaked beans
Fruit loafFruit loaf
Noodles – instantNoodles – instant
Bread – mixed Bread – mixed grainsgrains
Muesli – toastedMuesli – toasted
Apple juiceApple juice
Pasta – whitePasta – white
Pasta – whole Pasta – whole mealmeal
Yogurt – low fatYogurt – low fat
Milk – skimMilk – skim
SausagesSausages
FructoseFructose
Soya beansSoya beans
4949
4949
4848
4747
4747
4545
4343
4141
4141
3737
3333
3232
2828
2323
1818
•Eat more protein*/Fibre/ Whole grains/ Fruit/ Vegetables•Eat more during the day / less Carbs after exercise.•Go the low GI options…always! •Eat less Sugar, Starch, Fat and Alcohol. •Drink more water!•Recognise the negative influence others may have and be assertive! Remind yourself of the challenge’s and your purpose•Eat foods with a higher satiety. Protein!•Increase output decrease input! •Weigh the foods you eat once, to know for next time!
Fat Loss Through Nutrition…
Things turn out best forThings turn out best for
people who make the people who make the bestbest
of the way things turn of the way things turn out!out!
Success is to Success is to be measured be measured
not by the not by the position one position one stands but stands but
by the by the obstacles obstacles which one which one
has has overcome!overcome!
Top Related