High Desert FitnessPresents

Nutrition: Back to the Basics

Who am IWhat makes me certified to teach this?

Tom Temple

ISSA Certified Elite Trainer Certified Fitness Trainer

Specialist in Exercise Therapy

Specialist in Fitness Nutrition

Live with Sheena

Today’s Discussion Back to the Basics

Our eight week goals

Basic macro-nutrients

Suggest eating pattern

How we track

Our Eight Weekly Goals

The basics of High Desert Fitness’s nutrition plan

1. Hydrate

2. Include Complex Carbs and Lean Protein

3. Take a Daily Multivitamin

4. Eat More Often!

5. Stop Eating at Least 2 Hours Before Bed

6. Limit Sodium

7. Increase Fiber

8. Limit Sugar Intake

What is a macro-nutrient?

Three macro-nutrients Protein

Fats

Carbohydrates

Proteins Lean meats

Salmon

Eggs

Low-fat Greek yogurt

Definition: A nutrient required in large amounts.

Carbohydrates

Fruits

Veggies

Grains

Fats Nuts & Nut-butters

Avocados

Oils – Fish, Olive, Coconut

We suggest eating every 2-3 hours throughout the day starting shortly you wake.

Each meal should consist of

Lean Protein

1 or 2 Complex Carbs

You should consume between 20 to 40% of you food intake from healthy fats

The amount depends on your goals

Water! Water! Water!

How should we eat?Suggested Eating Patterns

How do I know how much I’m eating?

There are many different way to track your food consumption

At High Desert Fitness we suggest using the Livestrong.com Daily Plate

Login to www.livestrong.com/thedailyplate/

Click on Register (top right of page)

After registering, click on my calories goals: You will be prompted to answer questions that will allot a personalized calorie count

Click on food to submit calories consumed and fitness to submit calories burned.

Tracking Tips

1. Do not choose anything more than 1 pound of weight loss per week… ease into your new habit!

2. Only track 4-5 days initially. The purpose of Live Strong is to give you a better idea of what you are currently consuming compared to what you should be consuming. It’s a great tool to use as a “reality check” once every 4-6 weeks.

What to expect in the future!

How to navigate the Grocery

Extreme Kitchen Makeovers

What do you mean Sugars not good for me?

The Fruit and Veggie Lesson

Healthy eating on travel…it can be done.

And many more!!