Holistic Nutrition

Trainer: Jared White SCCC, CSCS
Email: jared@chadwicksfitness.com

HolisticNutrition

Introduction:

Nutrition allows your body to operate optimally and gives it the ability to heal itself and perform when you need it the most!

We can easily overlook the fact that what we put into our bodies has a direct effect on its performance. We have many analogies that talk about this fact: You are what you eat, You wouldn’t put low octane fuel into a Ferrari and expect it to run at peak performance. Once we realize this for ourselves we can really see just how important nutrition really is for our lives to be as fulfilling and fun as they should be!

  • Create these eating habits to fulfill your new way of life for yourself and your family
    •  Read ingredient labels
    • Understand the nutritional facts and be aware of serving size
    • Be aware of the amount of sugar that is in the food
    • Aspire to eat foods naturally created by the earth (Little or no processing, Non-GMO{genetically modified organism}, Organic,free range chickens, wild caught fish, grass fed beef )

When you create awareness about what is going into your body it will be much easier to attain or maintain your desired weight and more importantly allow you to live a healthier life!

Understanding how our bodies were designed to operate
Ancestrally our bodies are designed to operate primarily from fat. In the past sugar was not easily available thus the body become very efficient with metabolizing fat and storing anything extra that wasn’t needed immediately. Today, any source of food is easily available to us, especially sugar and processed grains. So now, due to the high amounts of sugar we give our bodies many of us have conditioned our bodies to use sugar as the primary energy source. The behavior of the body performing this way causes some serious issues.

  • Insulin levels cannot stabilize
    • Insulin is released in response to sugar entering into the bloodstream in order to regulate it.
    • Without stable insulin levels we are riding an energy roller coaster. We attain a sugar high, start to crash and our body signals hunger to attain more sugar/carbs to maintain energy
    • Due to the body utilizing all the sugar we are giving it, there has been a disruption in the bodies signals to burn fat for energy.
    • Many foods today have removed the fat and replaced it with sugar for flavor.

What to do!

Now that we have a little better understanding on how our society has created a difficult environment for us to eat healthy; we can direct our attention to methods that will, if done as habit, provide us with the results we desire; whether that is to gain, lose, or maintain a healthy weight.

  • Fats
    • Know that your body NEEDS fat to operate optimally. Consume good quality fats (examples below) so your body can lose the unneeded fats.
    • If you are tracking %s in your food regimen you should shoot for 30-45% of quality fats in your total intake.
    • Examples: Nuts and seeds, nut butters & high quality milks, grass fed butter, Ghee, avocado, organic meats(wild caught fish, grass fed beef, free range chicken) free range eggs, vegetables with high amounts of fat, avocado oil,unrefined extra virgin coconut oil, extra virgin olive oil. (Be aware of smoke points with your oils, if you exceed the smoke point the oil will oxidize and become rancid which in not optimal.)
  • Carbohydrates
    • Look at carbohydrate sources from the point of view: How fast will this turn to sugar in my body? If your body doesn’t use it, it stores it.
    • You want to consume low glycemic, complex carbohydrates. Or carbohydrates with a glycemic load range of 0-10
    • The Glycemic load (GL) scale will give a more in-depth look at how quickly the food is processed into sugar in your body.
    • Avoid added sugars of any type: syrups, organic forms of sugar, and artificial sweeteners
    • If sweetness is desired you may use nutritious forms: Honey, Blackstrap Molasses, sorghum, Maple syrup, stevia, or forms of fruit.
    • Substitute grains with root vegetables. You will be able to up your fiber and slow the rate that your body turns those carbs to sugar. Examples: Sweet potatoes, carrots, parsnips, beets, turnips, rutabaga, squash, zucchini, artichokes, etc.
    • Dark fruits will give you high amounts of antioxidants and provide a lower GI/GL. Example: strawberries, blueberries, blackberries, dark cherries, and raspberries. Make sure that you do not over  consume fruits. Check your serving sizes and be aware of how much your taking in over the course of the day and how much sugar is in your servings. Fruits are considered good source of sugar but we don’t want to go crazy.
    • Timing of carbohydrates will also assist you in attaining your goals. If you are looking to reduce body fat you may try consuming most of your carbs during the middle of the day (fruits/potatoes) and having more fibrous carbs at night with dinner. Also If you are very active or on a serious training regime you can consume a complex carb source beforehand and then have fruit post training to help replace muscle glycogen.
  • Protein
    • Proteins are utilized in all cells of the body and used for many things. It helps with hormone stabilization, provides satiety to reduce hunger cravings, maintains metabolism, helps with stabilizing blood sugar, and most known for helping build and maintain muscles.
    • You should have protein with every meal you eat during the day anywhere from
      10-30 grams.
    • 8-1.5 grams of protein per kilogram of body weight per day is a good range to stay within pending your goals. Also 30-45% of your total calories should come from protein.
    • Be sure to consume good sources of protein. Examples: grass fed beef, wild caught fish, free range organic chicken, lentils, whey protein, black beans, Natto, raw quality sourced milk, kefir, yogurt, free range eggs, raw cheese, bison, venison, nuts, and seeds.

Your weight goals

If you follow these guidelines you should not have to track or count calories. If you give your bodies what it needs it will get rid of what it doesn’t. If you like numbers or are more detailed oriented and want to knock out your weight goals quickly you can track your macronutrients (proteins, carbohydrates, fats) and calories. If you decide to track your macros you will have a great understanding of what is going into your body and attain more control.

Tracking calories

  • You need to determine your bodies’ baseline of calories, pending an off day or training day. You can find this number by having a test, using a formula, or by having a fitness device that tracks your calorie expenditure.
  • Maintaining weight
    •  Your goal with calories should be to determine the calories that you are expending on each day and fulfill that amount
  • Gain weight
    • Your goal with calories should be to create a surplus each day. The size of the surplus will depend on how much weight you wish to gain and whether or not it is a training day or not. I would say the range should be 500-2000 calorie surplus.
  • Lose weight
    • Your goal with calories should be to achieve a deficit each day. The size of the deficit can vary pending preference a bit. You may choose to have a smaller deficit on training days as compared to rest day. You can also maintain a steady deficit as well. You want to be anywhere from 350-500 potentially up to 750 calorie deficit. Smooth steady weight loss is the goal for losing weight and keeping it off.
    • You can write your intake down on paper or you can use an app called myfitnesspal that can make tracking fairly easy as well.

Helpful Resources:
Www.draxe.com
Myfitnesspal app