Fitness and nutrition coaching

WHY YOU NEED FITNESS AND NUTRITION
COACHING?
 40 % of the United States Population is Obese
 10% has diabetes
 40% has High Blood Pressure
 16% has High Cholesterol
 Over 1 million people die every year as a direct
result of these health conditions. Not to mention the
many millions more that die indirectly from these
conditions.

HEALTH IS SIMPLE BIOCHEMISTRY?
 Fad diets can work to loose weight, but most cause
you to become unhealthier and gain the weight
back.
 Fitness and Nutrition coaching is a lifestyle that is
healthy, sustainable, and the only approach to
stand the test of time.

WHAT IS INVOLVED IN FITNESS AND NUTRITION
COACHING?
 Personalized Assessment
1. Looks at Blood Chemistry
2. Looks at Hormones
3. Looks at Movement and Fitness levels
4. Looks at Metabolism
 Plan
1. Customizes nutrition and meal plans for you
2. Customizes movement and exercise for you
 Accountability
1. This is the secret sauce to long term success
2. If we could do it on our own we wouldn’t be in the
mess we are in now.

HOW WILL YOU APPROACH FOOD?
 You will eat according to your metabolism and body
type
 You will focus on getting the right macro and
micronutrients for your body.
 You will adjust as your body changes
 Eating will become a joy and not something you do
because you have to

WHAT ARE THE 3 MAIN MACRONUTRIENTS?
 Carbohydrates
 Fats
 Proteins

CARBOHYDRATES
 Primarily found in plant sources
 Converted into sugar/glucose for energy
 Glucose needed for regular brain function
Primary source
of energy

TYPES OF CARBOHYDRATES?
 Simple Carbs
1. Broken down quickly for energy
2. Fruit drinks, candy, soda, table sugar
 Complex carbs
1. Often rich in fiber, satisfying
2. Whole grains, Green vegetables, legumes,
Two Types

 “Carbs make you fat”
 “No carbs after 6pm”
 “More protein less carbs = fat loss”
 “Avoid carbs after exercise”
 “carbs are bad for you”
Myths about
Carbohydrates

 Contain carbon, oxygen & hydrogen
 Body’s main source of energy
 Easily broken down to glucose
 Carbs have 4kcal per gram
 Are needed for brain activity
FACTS ABOUT CARBOHYDRATES

FOOD SOURCES OF CARBOHYDRATES
 Grains
1. Breads, rice, pasta
 Vegetables
1. Squash, potatoes, corn
 Fruits
1. Apples, oranges, berries
 Legumes
1. Beans, lentils
 Other
1. Candy, fruit juices, ice cream etc.

FATS
 Oils, fats & waxes
 3 types
1. Compound
2. Simple
3. derived

FUNCTIONS OF FAT
 Protects vital organs
 Provides energy for the body
 Helps absorption of fat-soluble vitamins
 Fat has 9kcal per gram
 Thermal insulation & hunger suppressor

TYPES OF FAT
 Saturated Fats
1. Found in: beef, chicken, lamb, pork, eggs, dairy
products.
 Unsaturated Fats
1. Found in: most oils, nuts, avocado

MYTHS ABOUT FATS
 “the body doesn’t need fat”
 “eating fat makes you fat”
 “low-fat products are better for you”
 “eating fat will raise my cholesterol”
 “margarine is healthier than butter”

FAT IN EXCESS MAY LEAD TO…
 Heart disease/ High cholesterol
 Diabetes
 Obesity
 Various form of cancer
 Stroke

FOOD SOURCES OF FATS
 Oils
 Nuts
 Avocado
 Eggs
 Coconut
 Animal fat

PROTEIN
 Amino acids/ building-blocks
 2 types
1. Essential amino acids
 Must get through diet
2. Nonessential amino acids
 Produced in the body

PROTEIN FUNCTIONS
 Helps with building muscle
 Blood, skin, nail, hair & internal organs
 Helps with fighting disease
 4kcal per gram of protein

TYPES OF PROTEIN
 Complete proteins
1. All animal products
1. Meat
2. Poultry
3. Fish
4. Eggs
5. Dairy products

TYPES OF PROTEIN
 Incomplete
1. Legumes
2. Nuts
3. Tofu
4. Lentils
5. Soy

EXCESS PROTEIN
 Would mean carbs are limited
 Overwork kidney = poor kidney function
 May cause calcium loss
 Converted into fat

MYTHS ABOUT PROTEIN
 “Only bodybuilders need it”
 “Not for endurance athletes”
 “Females should not take protein”
 “you need more protein than carbs”
NOT FACTS

ALL MACRONUTRIENTS TOGETHER
 All play role in your health
 Balance is key
 Keeping carbs high for energy
 Fat for hormone production
 Protein for muscle building and organs

WE ARE HERE TO HELP YOU ACHIEVE YOUR
HEALTH GOALS NOW AND INTO THE FUTURE
Call us today to schedule your
free consultation.
717-490-6227
1697 Oregon Pike
Lancaster, PA 17601
www.keystonefunctionalmedicine.com

Fitness and nutrition coaching

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