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- 1. By Rich McKeating
- 2. About Me •Ex- Marine •Father of two •PT for 6 years • Guaranteed Result •Consultant Nutritionist for Rugby league teams and large corporations. •Author!! •But Most important! •Love food • Junk food • New recipies •Love a beer now and then! •Weight fluctuates! •Love a challenge
- 3. Tonight's presentation Part 1 -Hey What happened to Slim? -Part 2 -What you actually NEED to know about Nutrition -Part 3 -Think Slim -Part 4 -Reclaiming Plan -Part 5 -What you should know about exercise
- 4. Part 1 What happened to Slim? • 1/3 of adults now classed as obese. • Why • Not enough exercise • Eating too much? • Too much junk? • Malnourished? • Lifestyle? • Friends? • Age? • Stress • Acidic? • Consequences? • Low energy • More injuries • Depression • Death
- 5. Diets that fail people •Low Fat •Low carb •Diet Groups •Radical Diets •“Sensible” advice
- 6. Part 2, What You Actually Need to know about Nutrition Calories •Macronutrients • Protein • Carbs • Fats Hydration Breakfast How you eat? Veggies!
- 7. Calorie Controversy •Calorimeter measures how long it takes to raise 1 kg of water 1 o C •Energy vs. Energy •My body vs. your body •Where's the nutrients? •Penelope Green Study • Group 1= 1500 c low fat diet • Group 2= 1800 c low carb diet • Group 3= 1500 c low carb diet
- 8. What you should know about Protein Benefits TEF-30% higher Prevent muscle breakdown More protein= more IGF 1 Increase amino acids= better brain function Increased PPY= Less hunger Best Sources Meat/Fish/eggs Dairy/ eggs Grains/ nuts Vegetables Tofu
- 9. •/ nuts/ supplement What you should know •Low fat diets are a con!!!! Fat about fats does not make you fat!!! •Saturated •Essentialfor hormone production •Butter/ coconut oil/ meat •Mono unsaturated •Great for the circulatory system, heart health •Olive oil/ avocado/ nuts •Omega 3 •EPA- inflammation •DHA- brain/ fast twitch muscles •Fish/ greens/ nuts/ supplement •Low fat diets are a con!!!! Fat does not make you fat!!!
- 10. •NOT- technically essential What you •NOT- needed for energy should know •Come wrapped up with goodness! about carbs •They‟re high in fibre, helping our digestive system •NOT- technically essential •They‟re slow to digest, helping us control blood sugar •NOT- needed for energy •They‟re taste nice, and keep us happy •Good ones come packed with •Tips- use balsamic vinegar to lower glycemic effect by up to nutrients, fibre and provide 20% flavour . •Add cinnamon to your food to help cells increase insulin •They can incrase serrotonin. sensitivity •Carb Increase is a big source behind Obesity growth and •Add lemon/ lime juice to water/ food to help decrease Diabetes epidemic insulin response •Tips- use balsamic vinegar to lower glycemic effect by up to 20% •Add cinnamon to your food to help cells increase insulin sensitivity •Add lemon/ lime juice to water/ food to help decrease insulin response
- 11. What you should know about water!!! •Excellent for weight loss •Hydrate fat cells •Decrease apetite •Function body •Habit forming •By the time you are thirsty you have already lost 1.5- 2 L •It takes over 24 hrs to become hydrated, weeks if you are chronically dehydrated. •Cold water is absorbed quicker than warm water, it also elevates metabolism. •Do not start the day with Ice cold water •Avoid most fruit juice/ diet drinks for the duration of this plan •Caffeine
- 12. Part 3, Think Slim •How Strong Is Your Belief? •How confident in YOU are YOU? •Can you make it through tough times? •Be a person of your words •Pygmalion •Placebo vs Nocebo •Live with Gratitude •Live as if it was your last day.
- 13. Think yourself FAT! Hate makes you Fat •Jealously Makes you Fat •Lack of self love makes you Fat •Fixation on Food/ diets/ deprivation mindset/ victim mentality all make you fat. •Excuses will always make you fat. •A lack of honesty will make you Fat.
- 14. Part 4, Reclaiming Slim plan HOW TO GUARANTEE A RESULT!
- 15. Reclaiming Slim plan •Cut out Junk •Eliminate two most common food intolerances •Change food habits • Good hydration • Good breakfast • Plenty of fruit and veggies • Exericsing • Eat sufficient protein • Eat quality fibre •Change attitude • Worksheets
- 16. Problems with Dairy? 1801 Daisy, • Graze fed • Produced 336lbs of milk per year • Average life span 20 yrs •2011 Daisy. • 20,000lbs milk per year • Grain fed • Average life span 4 years • Pasteurization •Intolerance signs •Are you intolerant? • Asians 95% • Norther Europeans 2- 15% • Central Europeans 9-23%
- 17. Problems with Gluten •In those who are sensitive •Impaired Thyroid •Bloating •Depression •Slower mental functioning •Increased incidence of gluten sensitivity
- 18. How much sugar we eat 1700, the average person was consuming around 4lbs of sugar in an entire year. 1800 = 18lbs per person per year 1900 = 90lbs per person 2009 = 180lbs Per person (1/2lb of sugar a day!) Wher does it come from? Feeding of sugar to livestock to fatten them up prior to slaughter Corn syrup in burgers and sausages breads, cakes, pies, luncheon meats, ham, bacon, ketchups, soups and sauces „healthy‟ fruit juices nearly all breakfast cereals including muesli and plain old porridge oats*
- 19. A new player, High Fructose Corn Syrup Fructose raises Triglcyerides (110%)and causes insulin resistance (about 5%) 50% of HFCS shown to contain Mercury Fat deposits in liver increased by 75% Juice can increase risk of diabetes 1970 = 0.8g a day HFCS ( average consumption ) 2000= 91.6g a day HFCS ( average consumption )
- 20. Veggie omelette -mushrooms -green peppers -tomatoes -2 eggs -Cooked in a little butter
- 22. Salmon strips Peppered Salmon Strips Kale Tomatoes Olive oil Lemon
- 23. Pepper stuffed with Lentils Pepper Lentils Onions Veg stock Olive oil Ground Pepper
- 25. Peppered Mackeral and left over Ratatouille Grilled Peppered Mackeral
- 27. And also... Glass of wine Coffee Green tea Plenty of greens! Try new recipes Measure! Before and after, plus take pics! Acknowledge cravings Keep up with daily emails and community http://reclaimingslimco mmunity.ning.com/
- 28. Keeping your results by phases Phase I Eliminate Fat gaining foods Follow principles of plan Keep a diary Phase II Reintroduce carefully Phase III Continued Fat loss 6 and 1 plan OR... Repeat plan
- 29. Exercise Improves Mood Builds brain cells Increases life expectancy •Move! •Use applied resistance •Work hard and with a good attitude •Challenge yourself •Weights vs Cardio
- 30. END!!!! BOOK IS NOW AVAILABLE TO BUY AT WWW.RECLAIMINGSLIM.COM