book launch
TRANSCRIPT
By Rich McKeating
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
Tonight's presentationPart 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
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
Diets that fail people
•Low Fat
•Low carb
•Diet Groups
•Radical Diets
•“Sensible” advice
Part 2, What You Actually Need to know about Nutrition
Calories
•Macronutrients
• Protein• Carbs• Fats
Hydration
Breakfast
How you eat?
Veggies!
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
What you should know about ProteinBenefits
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
What you should know about fats•Saturated
•Essential for 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!!!
•/ nuts/ supplement
•Low fat diets are a con!!!! Fat does not make you fat!!!
What you should know about carbs•NOT- technically essential
•NOT- needed for energy
•Good ones come packed with nutrients, fibre and provide flavour .
•They can incrase serrotonin.
•Carb Increase is a big source behind Obesity growth and Diabetes epidemic
•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
•NOT- technically essential•NOT- needed for energy•Come wrapped up with goodness!•They’re high in fibre, helping our digestive system•They’re slow to digest, helping us control blood sugar•They’re taste nice, and keep us happy•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
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
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.
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.
HOW TO GUARANTEE A RESULT!
Part 4, Reclaiming Slim plan
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
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%
Problems with Gluten•In those who are sensitive
•Impaired Thyroid
•Bloating
•Depression
•Slower mental functioning
•Increased incidence of gluten sensitivity
How much sugar we eat1700, 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*
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 )
Veggie omelette
-mushrooms
-green peppers
-tomatoes
-2 eggs
-Cooked in a little butter
Tuna Salad
Watercress
Peppers
Tuna
Olive oil
Salt/pepper/ lemon
Salmon strips
Peppered Salmon Strips
Kale
Tomatoes
Olive oil
Lemon
Pepper stuffed with Lentils
Pepper
Lentils
Onions
Veg stock
Olive oil
Ground Pepper
Ratatouille
Aubergines
Peppers
Tomatoes
Garlic
Onion
Courgettes
Thyme
Ground Pepper
Olive oil
Peppered Mackeral and left over Ratatouille
Grilled Peppered Mackeral
Celeriac chips
Turmeric
Garlic
Salt
Pepper
Butter
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://reclaimingslimcommunity.ning.com/
Keeping your results by phasesPhase 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
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