Embed Size (px)
Citation preview
Nutritional Strategies Nutritional Strategies for Successfor Success
Ben BrownBen BrownBody Systems Healing & PerformanceBody Systems Healing & Performance
520-661-8273520-661-8273
Successful NutritionSuccessful NutritionWHO ARE OUR CLIENTS?WHO ARE OUR CLIENTS?WHAT ARE THEIR GOALS?WHAT ARE THEIR GOALS?
Successful NutritionSuccessful NutritionSuccessful DigestionSuccessful Digestion
Biochemical IndividualityBiochemical IndividualityYou Are What You Eat?You Are What You Eat?You are what you digest, absorb, and You are what you digest, absorb, and assimilateassimilate
Understand the signs and symptoms Understand the signs and symptoms of food sensitivities/allergiesof food sensitivities/allergies
Soy, Wheat, DairySoy, Wheat, Dairy
Where Are We Now?Where Are We Now?
Food Guide PyramidFood Guide PyramidAdvantages:Advantages:
Rich in Fruits and VeggiesRich in Fruits and VeggiesEasy to understandEasy to understand
Disadvantages:Disadvantages:Macronutrient guidelines not optimalMacronutrient guidelines not optimalNo info on nutrient timingNo info on nutrient timingCHO’s are good / Fat is badCHO’s are good / Fat is bad
Excess Carbohydrates cause health Excess Carbohydrates cause health problemsproblems
Unstable Blood SugarUnstable Blood SugarStandard American Diet = sugar, processed, Standard American Diet = sugar, processed, refined foods + fats (muffin & coffee for refined foods + fats (muffin & coffee for breakfast)breakfast)Creates spike in blood sugar, followed by a Creates spike in blood sugar, followed by a crash, leading to cravings, binges, high cortisolcrash, leading to cravings, binges, high cortisolHigh cortisol = more stored belly fat, unable to High cortisol = more stored belly fat, unable to lose weightlose weightEventual insulin resistance -> metabolic Eventual insulin resistance -> metabolic syndromesyndrome
Digestive System Digestive System “Issues”“Issues”
Gluten (allergy / intolerance / Gluten (allergy / intolerance / celiac)celiac)Phytates (antinutrients)Phytates (antinutrients)Leaky Gut SyndromeLeaky Gut Syndrome
Advanced MalabsorptionAdvanced Malabsorption
Partialvillous atrophy
Sub-totalvillous atrophy
NormalNormaljejunumjejunum
Healthy Eating Pyramid Healthy Eating Pyramid (H.E.P.)(H.E.P.)
H.E.P.H.E.P.WATERWATERAll you want meats/non-starchy veggiesAll you want meats/non-starchy veggiesSome fruit and non-starchy veggies Some fruit and non-starchy veggies depending on PAdepending on PASupplement with nuts/seeds/fatsSupplement with nuts/seeds/fatsSeverely limit grain, legume consumption, Severely limit grain, legume consumption, especially gluten containing grainsespecially gluten containing grains
Advantages of H.E.P.?Advantages of H.E.P.?Cortisol/Blood Sugar ManagementCortisol/Blood Sugar Management
Regulate blood sugarRegulate blood sugarIncreased protein loadIncreased protein loadHealthy FatsHealthy FatsLow to moderate carbohydratesLow to moderate carbohydratesFiberFiber
Advantages of H.E.P.?Advantages of H.E.P.?Avoid Inflammatory FoodsAvoid Inflammatory Foods
Gluten containing grainsGluten containing grainsLegumesLegumesDairyDairySoySoyAlcoholAlcoholSodaSodaCoffeeCoffee
Gluten FreeGluten FreeEliminate all grains except:Eliminate all grains except:
Rice, corn, buckwheat, milletRice, corn, buckwheat, millet
Eliminate for at least 30 daysEliminate for at least 30 daysRe-introduce day 31 only, and monitor Re-introduce day 31 only, and monitor symptoms for the next 3 dayssymptoms for the next 3 daysConstipation, diarrhea, fatigue, brain fog, Constipation, diarrhea, fatigue, brain fog, hay fever, skin rashes, erratic blood sugar, hay fever, skin rashes, erratic blood sugar, cravings for sweets, joint pain, headaches, cravings for sweets, joint pain, headaches, etc…etc…
Rules for following the Rules for following the HEPHEP
1.1. Eat every 2-4 hoursEat every 2-4 hours2.2. Eat complete, lean protein with each Eat complete, lean protein with each
feeding opportunityfeeding opportunity3.3. Eat Vegetables with Each Feeding Eat Vegetables with Each Feeding
OpportunityOpportunity4.4. For fat loss, eat “other” For fat loss, eat “other”
carbohydrates only after exercise carbohydrates only after exercise 5.5. Eat Healthy Fats DailyEat Healthy Fats Daily
Rules for following the Rules for following the HEPHEP
OtherOtherDitch the sugary drinksDitch the sugary drinksFocus on whole foods firstFocus on whole foods firstSupplement secondSupplement secondHave “cheat” mealsHave “cheat” mealsDevelop food preparation strategiesDevelop food preparation strategiesAdd variety into your routineAdd variety into your routine
Sample Meal PlanSample Meal PlanBefore HEPBefore HEP
B: Multigrain B: Multigrain Cheerios/skim milk/Orange Cheerios/skim milk/Orange juicejuiceS: CC Granola BarS: CC Granola BarL: PB/honey, baked ruffles, L: PB/honey, baked ruffles, strawberries, cat cookies/ strawberries, cat cookies/ PoweradePoweradeS: CC Z barS: CC Z barD: Boboli pizza, grapes, D: Boboli pizza, grapes, apple / milkapple / milkS: 2 Gogurts / Chocolate S: 2 Gogurts / Chocolate milkmilk
After HEPAfter HEP
B: Veggie omelet w/ B: Veggie omelet w/ cheesecheese
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/ D: Baked chx w/ AsparagusAsparagus
S: Melon/choc. milkS: Melon/choc. milk
Implementation Implementation GuidelinesGuidelines
Less is moreLess is more1-2 new “tasks” at a time1-2 new “tasks” at a timeDon’t overwhelmDon’t overwhelmAdd before you subtractAdd before you subtractHelp your clients help themselvesHelp your clients help themselves
““Give a man a fish; you have fed him Give a man a fish; you have fed him for today. Teach a man to fish; and for today. Teach a man to fish; and
you have fed him for a lifetime"you have fed him for a lifetime"
