7 Daily Nutrition Habits for a Better, Healthier Body

Confused by nutrition?!?!

The 7 Daily Nutrition Habits

Habit #7: Measure what you want to manage

Habit #1: Eat sugars around exercise

1. Eat sugars around exercise

2. Eat protein with every meal

3. Eat more fiber

4. Choose your fats wisely

5. Read food labels

6. “Snack the odds” in your favor

7. Measure what you want to manage

“What’s measured improves.”

- Peter F. Drucker

A little background on sugars

Be especially wary of fructose

Found in:

Why it's bad:

• Short-chain, sweet, solube carbohydrates
• Include glucose, fructose, sucrose, maltodextrin
• Quickly digested and utilized by the body
• Stimulate insulin response and suppress break down of fat
• Glucose is a fuel source for the muscles
• If not used, can be stored as fat

• Fruits (good form!)
• Sodas
• Fruit drinks
• Sauces (BBQ, salsa)
• Ketchup & condiments
• Soups
• Canned foods
• Baked goods

• Metabolized (processed) by the liver
• Converts to fat at TWICE the rate of glucose
• Does not provide “fullness” signals to the brain
• High fructose diet over the long term alters brain’s ability to learn & remember information
• Fructose consumption increases visceral fat (abdominal fat)

Source: "Raw sugar closeup" by Editor at Large - Own work. Licensed under CC BY-SA 2.5 via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:Raw_sugar_closeup.jpg#/media/File:Raw_sugar_closeup.jpg

What we eat influences behavior

The Daily Plate: www.thedailyplate.com

My Food Diary: www.myfooddiary.com

Super Tracker: www.supertracker.usda.gov

USDA National Nutrient Database: ndb.nal.usda.gov

Rich, sweet or fatty foods stimulate dopamine release (like cocaine).

Dopamine is a neurotransmitter linked to the brain’s pleasure center.

Certain foods are hyper-palatable & stimulate overeating.

May cause addictive eating patterns.

Still, sugars are an important fuel source during endurance exercise

Source: Berardi, John and Ryan Andrews, The Science and Practice of Sport Nutrition, Precision Nutrition, 2012.

It's not surprising...

Sugars best consumed around exercise

So what diet is the "best" diet?

Pre-exercise

Top off carbohydrate stores

During exercise

Maintain energy stores

?

Replace lost energy stores and facilitate recovery

Post-exercise

So what is the definition of "diet"?

1. the kinds of food that a person, animal, or community habitually eats.

"a vegetarian diet"

2. a special course of food to which one restricts oneself, either to lose weight or for medical reasons.

"I'm going on a diet"

Source: google.com

Rather, focus on how to develop better habits

What about the "typical" American diet?

“All our life…is but a mass of habits.”

- William James, 1892

“The standard American diet is composed of over 60% processed garbage. Nearly 90% of the carb-dense foods we consume are highly processed, and mostly in the form of refined flour and sugar.”

– Dr. John Berardi, PhD

Habit #2: Eat protein with every meal

Habit #6: “Snack the odds” in your favor

“If you have a food at home, you're going to eat it. Don't keep it at home if you don't want to eat it.”

- Krista & David

• More satisfying (filling) than carbohydrates & fats
• Thermic effect – requires more energy to break down proteins (and fats)
• Reduces insulin response
• Enzymes and hormones related to metabolism are “driven” by proteins
• Supports immune system

Choose better snacks

"Snack the odds" in your favor

Plan ahead: keep healthy snacks nearby.

Keep snacks simple (stay away from processed foods).

Shop on the outer edges of the store.

Avoid baked goods.

If you might be tempted, don’t buy it.

How much protein do you need?

Example Protein Sources

ACSM:

• Endurance: 1.2 to 1.4 g/kg per day
• Strength athletes: 1.2 to 1.7 g/kg per day

NSCA: 1.5 – 2.0 g/kg of body weight (depending on intensity of training)

Protein intakes up to 2.0 g/kg per day are generally safe in healthy adults and may be beneficial

A individual protein intake goal is difficult to establish

* Vegan options

Habit #4: Choose your fats wisely

Habit #5:

Read food labels

Habit #3: Eat more fiber

Types of fat

Benefits to boosting omega-3's

Olive oil, avocado, peanuts, pecans, almonds

Example Foods:

Benefits:

Flax, hemp, fish, canola, safflower, walnuts, Omega-3, Omega-6

Animal fats, tropical oils, coconut oil

• ↓ inflammation
• ↓ LDLs (bad cholesterol)
• ↑ blood vessel dilation
• ↑ free fatty acids “burning”
• May enhance mood
• May protect brain against fructose's effects

• Salmon, sardines
• Flax seeds, Chia seeds, walnuts
• Grass-fed beef
• Brussel-sprouts, cauliflower
• Soy beans, tofu
• Raspberries, strawberries
• Sea plants
• Eggs, cheese, milk (grass-fed)

Hydrogenated fats (microwave popcorn, frozen pizza, coffee creamer, cookies/cakes/crackers, margarine, fried foods) – FDA intends to ban.

Are you getting enough Omega-3's?

• Fiber supports general health and chronic disease prevention.
• Will make bowel movements more regular.
• The typical American diet contains 12 to 15 g of fiber daily.

National Academy of Sciences recommends:

• 38 g for men and 25 g for women
• 30 g and 21 g respectively if over age 50

Example fiber sources

7 Daily Nutrition Habits for a Better, Healthier Body

Final thoughts...

Thank you for attending!

David B. Glover, MSE, MS, CSCS

Krista Schultz, MEd, CSCS

Krista

David

We'll post the recording with past webinars at:

enduranceworks.net/resources

Please contact us with any questions:

David Glover, MS, CSCS

david@enduranceworks.net

Educate yourself.

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Krista Schultz, MEd, CSCS

krista@enduranceworks.net

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