The purpose of this 30 Day Challenge is to lay the foundation for looking our best this swimsuit season which will be here before we know it and to learn the fundamentals for long term nutrition success. The Goal is to lose 10 to 30 pounds in the next 30 Days. I look forward to meeting with you all to take measurements on Monday. If I throw a food list at you without you being pro-active in the nutrition learning process, odds are that you will revert back to your old ineffective nutrition routine. If we know the why behind these super foods you will be more inclined to incorporate these foods into your diet long term. The Phase 1 Food List can be found in the hyperlink below the week 1 challenge. Please uncheck the Facebook box and acknowledge that you have read the guidelines below in the comments for this blog post.
Respectfully,
Chris Keith
www.SDPersonalTrainer.com
Measurements
Commitment
Follow Through
Success
S.M.A.R.T. GOAL is to Lose 10 to 30 Pounds in 30 Days
S pecific
M easurable
A ttainable
R esults Driven
T ime Bound
30 Days – 30 Workouts
30 Days – No Alcohol
30 Days – Phase 1 Food List. We have added Coffee officially.
30 Days – Food Journaling and Activity Log
5 to 8 Miles Jogging Per Week
7 to 8 Hours Sleep Daily
½ to 1 oz. of Water for Every Pound of Bodyweight Daily
Week 1 Challenge
Identify and Learn
1. Resting Metabolic Rate
2. Biological Value in Regards to Protein Quality
3. Glycemic Index for Carbohydrates
4. Good Fats and where do they come from
5. 10 Focal Points of Nutrition
Phase1FoodListActivityLogFoodJournal
Ten Focal Points of Nutrition
by Chris Keith
- Antioxidants
These are substances that protect cells against the negative effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. They damage cells and may play a role in heart disease, cancer and other diseases. A diet rich in antioxidants can combat them and prevent disease.
Antioxidant substances include beta-carotene, lutein, lycopene, selenium, Vitamin A, Vitamin C, and Vitamin E. Antioxidants are found in many foods, including fruits and vegetables, nuts, grains, and some meats, poultry and fish.
Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green, leafy vegetables are also rich in beta-carotene, including collard greens, spinach, and kale.
Lutein is abundant in green, leafy vegetables such as collard greens, spinach and kale. This antioxidant is important in the maintainence of healthy eyes.
Lycopene is potently found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. A majority of peoples intake of lycopene comes from tomatoes and tomato products.
Selenium is a mineral, not an antioxidant nutrient. But, it is a component of antioxidant enzymes. Plants foods like rice and wheat are they major dietary sources of selenium in most countries. The amount of selenium in soil determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium rich soil have higher levels of selenium in their muscles. Therefore, in the United States, meats and bread are common sources of dietary selenium. Additionally, brazil nuts also contain large quantities of selenium.
Vitamin A is a vitamin that is needed by the retina of the eye to form a specific metabolite, the light absorbing molecule retinal, that is absolutely necessary for both low-light and color visiion. Vitamin A is found in three main forms: Vitamin A1, Vitamin A2, and Vitamin A3. Foods rich in Vitamin A include liver, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.
Vitamin C is an essential nutrient that protects the body against oxidative stress. Its reactions with the body are important in wound-healing and in preventing bleeding from capillaries. Vitamin C is also called ascorbic acid and can be found in high abundance in many fruits and vegetables and is also found in cereals. beef, poultry and fish.
Vitamin E is a fat-soluble antioxidant that stops the production of reactive oxygen species formed when fat undergoes oxidation. Vitamin E is found in almonds, in many oils including wheat germ, safflower, corn, and soybean oils, and is found in mangos, nuts, broccoli, and other foods.
- Vitamins
Vitamins and minerals are substances found in foods we eat. Our bodies need them to work properly and in order to fully grow and develop. Natural vitamins are those organic food substances which are found only in plants and animals. The body is not able to synthesize or manufacture vitamins and therefore they must be supplied either by diet or supplements. Vitamins are vitals for a normally functioning body and are necessary for our growth, general-well being and vitality.
Vitamins cannot be absorbed properly without ingesting foods, hence why we take them with meals. They help to regulate the body’s metabolism, assist in formed the bone and tissue, and help convert fat and carbohydrates.
Vitamins are either fat-soluble or water soluble. Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats. Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis. Toxic levels of vitamins are generally achieved through high supplement intake and not from dietary sources. Water-soluble vitamin dissolve easily in water and are readily excreted from the body. Because they are not readily stored, consistent daily intake is important.
Vitamin A helps to reparation and growth of body tissues. This vitamin protect mucous membrane of mouth, throat, lunges and nose while helping one to maintain smooth and disease free skin. Furthermore, Vitamin A counteracts night blindness and reduces the risk of lung and certain types of oral cancers.
Vitamin B1 aids the digestion of carbohydrates. This vitamin is essential to the normal working of the nervous system hear and muscles. Other benefits include the stabilization of appetite, promotion of growth, and generation of energy.
Vitamin B2 aids in the formation of red blood cells and antibodies. This vitamin is essential for carbohydrate, protein, and fat metabolism. Furthermore, B2 promotes general health, maintain cells respiration and is necessary for the maintenance of good skin, nails, hair and vision.
Vitamin B6 prevents anemia by helping in formation and generation of red blood cells. This vitamin is necessary for fat, carbohydrate and protein metabolism. Additionally, this vitamin increases energy, promotes growth in children and maintains a healthy nervous system.
Vitamin C helps heal wounds, scar tissue and fractures. This vitamin is essential for healthy bones, teeth and gums. Not only does is build resistance to infection and aide in the prevention of scurvy, but its gives strength to blood vessels, aids in the absorption of iron and is essential for the synthesis of collagen.
Vitamin D is required for bone and teeth formation and improves absorption and utilization of phosphorous and calcium while also maintaining a stable nervous system.
Vitamin E retards cellular aging because of oxygen and alleviates fatigue by supplying oxygen. It further helps to prevent and dissolve blood clots and helps in preventing sterility. Vitamin E aids in bringing nourishment to cells.
Niacinamide helps metabolize sugar, fat and protein. It reduces high blood pressure, improves circulation, reduces cholesterol levels, increases energy and helps maintain a healthy digestive system.
Panthothenic Acid aids in the bodies utilization of vitamins and in the developments of the central nervous system. It further helps in cell building, fights infections and participates in release of energy from carbohydrates.
Biotin aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid.
Folic Acid is essential for the formation of red blood cells and aids in the metabolism of amino acids. This is necessary for the synthesis of DNA and RNA.
- Probiotics
Probiotics are live microorganisms thought to be beneficial to the host organism. These microorganisms are similar to beneficial microorganisms that are found int he human gut. They are also called “friendly” or “good bacteria.” Lactic acid bacteria (LAB) and bifidofacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli may also be helpful. They are commonly consumed as part of fermented foods with specially added active lives cultures; such as in yogurt, soy yogurt, or as dietary supplements.
Probiotic products are used to prevent and treat certain illnesses and support general wellness. Currently, there is limited evidence supporting some uses of probiotics. Much more scientific knowledge is needed about them, including about their safety and appropriate use.
The human body is full of microorganisms –– in and on the skin, in the guy, and in other orifices. Friendly bacterial are vital to proper development of the immune system, to protect against microorganisms that could cause disease, and to the digestion and absorption of food and nutrients. Each person’s mix of bacteria varies.
An interest in probiotics stems from the fact that there are cells in the digestive tract connected with the immune system. One theory is that if you alter the microorganisms in a person’s intestinal tract (as by introducing probiotic bacteria), you can affect the immune system’s defenses.
- Phytochemicals
Phytochemicals are chemical compounds, such as beta-carotene, that occur naturally in plants. The term is generally used to refer to those chemicals that may affect health, but are not established as essential nutrients. They are found in fruits, vegetables, beans, grains, and other plants. Some of the more commonly known phytochemicals are Vitamin C, folic acid and Vitamin E.
Some phytochemicals have either antioxidant or hormonse-like actions. There is some evidence that a diet rich in fruits, vegetables and whole grains reduces the risk of certain types of cancer and other diseases, and researchers are looking for specific compounds in these foods that may account for the beneficial effects in humans.
Phytochemicals are promotes for the preventions and treatments of many health conditions, including cancer, heart disease, diabetes and high blood pressure. There is some evidence that certain phytochemicals may help prevent the formation of potential carcinogens, blocks the action of carcinogens on their target organs or tissues, or act on cells to suppress cancer development. Many experts suggest that people can reduce their risk of cancer significantly by eating more fruits, vegetables, and other foods from plants that contain phytochemicals.
One groups of phytochemicals are polyphenols which include a large subgroup of chemicals called flavanoids. These are though to rid the body of harmful molecules known as free radicals, which can damage a cells DNA and may trigger come forms of cancer and other diseased. These compounds are found in broccoli, brussel sprouts, cabbage, and cauliflower and in teas. Grapes, eggplant, red cabbage and radishes all contain flavonoids that act as antioxidants and may protect against cancers and heart disease.
Cartenoids, which give carrots, yams, cantaloupe, squash and apricots their organge color, are also promoted as anticancer agents. Lycopene is a power antioxidants and can be found in tomatoes, red peppers, and pink grapefruits.
Allyl Sulfides are found in garlic and onions. These compounds may stimulate enzymes that help the body get rid of harmful chemicals.
- Minerals
Minerals are simple-structured substances that play major roles in many metabolic functions. Many are components of enzymes,which are catalysts of chemical reactions in the body. Additionally, minerals regulate and control the normal function of human and animal tissues, muscles, and organs. For example, sodium and potassium play a vital role in maintaining proper fluid balance. Calcium acts as a major structural component of bones and teeth. Iron carries oxygen throughout the body in the blood.
Mineral are important to good health and have become increasingly importants over the years because of the depletion of our soils. Taking any forms of minerals does not ensure that the minerals will be absorbed into the body and utilized by the tissues.
Trace minerals or micro-minerals are the remaining minerals that are essential for good health. These are chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, and zinc.
Major minerals that the tissues is our bodies require large amounts of are calcium, magnesium, phosphorus, sodium, chloride, potassium, magnesium, and sulfur. These minerals are known as macro-minerals since they are needed in large quantities. When our bodies lack these minerals, the result will be structural weaknesses and system dysfunction, a.k.a. disease.
Calcium is the most common mineral in the human body. Adequate intakes are an important determinant of bone health and risk of fracture or osteoporosis. Calcium builds and maintains bones and teeth; regulates heart rhythm; eases insomnia; helps regulate the passage of nutrients in and out of cells walls; assists in normal blood clotting; helps maintain proper nerve and muscle function; lowers blood pressure; important to normal kidney function and in current medical research reduces the incidence of colon cancer, and reduces blood cholesterol levels. Dairy products are the most concentrated, well absorbed sources of calcium. Firm tofu, dried beans, kale, broccoli and bok choy can contribute to dietary calcium.
Chloride is usually consumed as sodium chloride or table salt. There is a high correlation between sodium and chloride contents of the diet. Adequate intake of sodium chloride is required for maintenance of extracellular fluid volume. Chloride is both actively and passible absorbed.
Magnesium plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for property calcium and vitamin C metabolism; converts blood sugar into energy. Good sources of magnesium include legumes, whole grain cereals, nuts, dark green vegetables, and cocoa.
Phosphorus is an essential mineral that is found in all cells within the body. The metabolism of all major metabolic substrates depends on the functions of phosphorus as a cofactor in a variety of enzymes and as the principle reservoir for metabolic energy. Foods that are rich in protein are generally high in phosphorus.
Potassium is the most essential cation (a positively charged ion) of the cells. Because of its assosication with the metabolizing, oxygen-consuming portion of the body, a decline in total body potassium is usually interpreted as a loss of muscle madd due to a catabolic condition. Potassium works with sodium to regulate the body’s waste balance and normalize heart rhythms; aids in clear thinking by sending oxygen to the brain; preserves proper alkalinity of body fluids; stimulates the kidneys to eliminate poisonous body wastes; assists in reducing high blood pressure; and promotes healthy skin. Most foods contain potassium, but the best sources are fruits, vegetables, and juices.
Sodium works with potassium to maintain proper body water distribution and blood pressure. Sodium is also important in maintaing the proper acid-base balance and in the transmission of nerve impulses. People who experience pronounces losses of sodium through diarrhea, heavy perspiration or inability of the kidney to reabsorb it may experience decreased blood volume and a fall in blood pressure that could result in shock.
Sulfur is necessary for formation of collagen. Sulfur is also present in keratin, which is necessary for the maintenance of the skin, and nails, helping to give strength, shape and harness to these protein tissues. Sulfur is also important to cellular respiration, as it is needed in the oxidation-reduction reaction that help the cells utilize oxygen, which aids brain function and all cell activity. Sulfur is readily available in protein foods –– fish, poultry, egg,s milk and legumes are all good sources.
- Lean Protein
Lean protein is an important part of a healthy diet and can hep with weight loss efforts. Lean protein provides you with a sense of fullness and can help prevent overeating. This is because protein takes longer for your body to digest so it stays with you longer. You body need protein to build and maintain muscle and therefore cutting back on protein contributes to muscle mass loss and a slower metabolism.
Fish is one the healthiest sources of lear protein. It is naturally lower in saturated fat than poultry and beed. Cold water fish, such as salmon is an excellent choice as it contains high amounts of omega-3 fatty acids, a good fat that can be beneficial to your health.
Chicken and turkey/ white meat poultry is a good source of protein. It is lower in calories than dark meat.
When choosing beef, pick cuts with words “round” or “loin” in the name, and those that have less visible marbling. Before cooking, one should trim any visible fat and when looking for beef one should look for labels that say “lean ir “extra lean.”
Eggs provide about five grams of protein per serving and can be apart of any healthy diet.
Low-fat dairy products are an ideal source of lean protein because much of the saturated fat had been removed from them. They provide vitamin D and calcium.
Beans, peas and lentils are also good lean protein sources, particularly for those who follow a vegetarian diet. They provide plenty of fiber and the combination of protein and fiber helps your to feel fuller much longer than other foods and prevent overeating.
- Glycemic Index
The glycemic index is a measure of the effect of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI. Carbohydrates that break down more slowly, release glucose more gradually into the bloodstream, have a low GI. A lower glycemic index suggests slower rates of digestion and absorption of the foods carbohydrates. Choosing low GI carbs, the ones that produce only small fluctuations in our blood and glucose and insulin levels, is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
High glycemic index foods include: white bread, pasta, rice, low-fiber cereals, and baked goods. People who eat a lot of low glycemic index foods ten to have lower total body fat levels. Foods include: fruits, vegetables, whole and minimally processed grains, and legumes.
A low/good glycemic index level is 55 or less. A medium level is between 56-69. 70 or higher is bad/ high.
- Essential Fatty Acids
Essential fatty acids are fatty acids that we must ingest because the body requires them for good health but cannot synthesize them. There are twenty different needed fatty acids for your body, but they are all made from two: linoleic acid and linolenic acid. These two are essential and you must get them from food because your body cannot manufacture them. Thus, essential fatty acids are the building blocks for all the other fats in your body.
Essential fatty acids are necessary to make cell membranes and for many of the important hormones and other chemical messengers that tell your body what to do.
Omega-3 and Omega-6 essential fatty acids are especially important for making prostaglandins in your body. Prostaglandins are hormone-like substances that regulate many activites in your body including inflammation, pain and swelling. They also play a role in controlling your blood pressure, your heart, kidneys, digestive system and body temperature. They are important for allergic reactions, blood clotting and making other hormones.
Essential fatty acids are also natural blood thinners; they can prevent blood clots, which can lead to heart attack and stroke. They contain natural anti-inflammatory compounds that can relieve the symptoms of arthritis and autoimmune diseases. In addition, a diet low in essential fatty acids could results in skin problems, such as dandruff, eczema, splitting nails and dull and brittle hair.
Omega-6 is amply supplied int he Western diet. Good sources of Omega-3 are nuts, soybean, canola oil, walnut oil, flaxseed oil, and fish (especially cold water fish such as salmon, bluefish, herring, tuna, flounder, mackerel, and shrimp).
- Fiber
Fiber refers to carbohydrates that cannot be digested. Therefore, is passed relatively intact through your stomach, small intestine, colon and out of your body. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains and legumes. However, all fiber is not the same. Fiber from grains is referred to as cereal fiber. Soluble fiber partially dissolves in water and forms a gel-like material. It can lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barely, and psyllium. Insoluble fiber does not dissolve in water and promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
Current recommendations suggest that adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need.
Fiber appears to reduce the risk of developing various conditions including heart disease, diabetes, diverticular disease and constipation. Fiber also normalizes bowel movements, helps maintain blower integrity and health, lower blood cholesterol levels, helps control blood sugar levels, aids weight loss, and may have an uncertain effect on colorectal cancer.
Eating whole fruits instead of drinking fruit juices, replacing white rice, bread, and pasta with brown rice and whole grain products are examples of ways to increase ones fiber intake.
- Water
Every part of your body is made up of cells. Protoplasm, the basic material of living cells, is made of fats, carbohydrates, proteins, salts, and similar elements combined with water. Water acts as a solvent, transporting, combining and chemically breaking down these substances. A cell exchanges elements with the rest of the body by electolysis, and in normal case, minerals and micro elements pass through the cell membranes to the nucleus by electro-osmosis. The body need electrolytes (minerals like sodium, potassium, chloride and bicarbonate) for its basic functions. In case of water shortage, the electrolyzes cannot happen and our cells dry out and die. Therefore, in order to keep our cells hydrated, our body’s electrochemical balance, and to stay alive we need water and salt.
Water also helps with weight loss because it suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposit to increase, while an increase in water intake can actually reduce fat deposits
Water also helps to maintain proper muscle tone by giving muscles their natural ability to contract and preventing dehydration. It also helps to prevent the sagging skin that usually follows weight loss –– shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.
Furthermore, water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of and all that metabolized fat bust be shed, therefore adequate water helps flush out the waste.
Additionally, water can help relieve constipation. When the body gets too little water, it siphons what it need from internal sources. The colon is one primary source. As a result –– constipation.
On average, a person should bring eight 8-ounce glasses everyday. That’s about two quarts. However, the overweigh person needs one additional glass for every 25 pounds of excess weight. The amount your drink should be increased if you exercise briskly or if the weather is hot and dry.
What should preferable be cold. It’s absorbed into the system more quickly then warm water. There is some evidence suggesting that drinking cold water can actually help burn calories.
If you stop drinking enough water, your body fluids will be thrown out of balance again, and you may experience fluid retention, unexplained weight gain and loss of thirst.
CF619_Nutrition_PhaseII_Maintenance
PHASE 2 FOOD LIST
Great week! We appreciate you and keep up the good work. Have a safe but fun Halloween weekend!