Life Habit Week 3

Make Each Meal a Protein + Carbohydrate

How much protein? How much protein? How much carbohydrate?How much carbohydrate?

Protein = at least 10 gramsCarbohydrate = under 30 grams

(We’ll address fat intake in future weeks.)

Why eat this way?

•Carbohydrates are digested SLOWER when combined with protein. (The slower, the better.)

•Stabilizes blood sugar levels.

•Protein is needed to burn fat and feed muscle.

•We need carbohydrates for many functions, including fat burning. However, too many carbohydrates at ONE SITTING causes the fat storage process.

•Carbohydrates are designed to give us energy. If we eat more at one sitting than what we actually need for energy, our bodies store it for later (as body fat.) Body fat is “stored up energy” that didn’t get used.

•30 grams of carbohydrate is an amount that your body can use for daily energy needs, without going into “surplus.”

•The exception: after VIGOROUS exercise, carbohydrate needs may increase to 45 grams. (ire. Post-Workout Recovery Shake)

Ask an ExpertKristi McGihon San Diego, Ca Owner, Sandfit Group and Personal Training USA National Bobsled Team Member 1996 Olympic Trials, Track & Field

Protein

What foods contain larger amounts of protein?What foods contain larger amounts of protein? MeatMeat PoultryPoultry FishFish EggsEggs Cottage CheeseCottage Cheese Protein PowdersProtein Powders

** Peanut Butter and Cheese** Peanut Butter and Cheese

are FATS, NOT protein**are FATS, NOT protein**

Carbohydrates

What foods contain larger amounts of carbohydrates?What foods contain larger amounts of carbohydrates? Bread, bagels, rolls, croutons, cereal, oatmeal, tortillas, Bread, bagels, rolls, croutons, cereal, oatmeal, tortillas,

crackers, rice, all flour productscrackers, rice, all flour products Fruit and fruit products (jelly, juice, dried fruit, etc.)Fruit and fruit products (jelly, juice, dried fruit, etc.) Yogurt, milkYogurt, milk Corn, peas, squash, potatoes, yamsCorn, peas, squash, potatoes, yams Beans, lentilsBeans, lentils Candies, sweets, pastriesCandies, sweets, pastries AlcoholAlcohol Check ALL sauces, dressings, etc.Check ALL sauces, dressings, etc.

Both carbohydrate and protein foods

Examples of foods with BOTHExamples of foods with BOTH Carbohydrate and ProteinCarbohydrate and Protein Yogurt, milk, soy milkYogurt, milk, soy milk Soy foodsSoy foods AdvoCare BarsAdvoCare Bars AdvoCare ShakesAdvoCare Shakes

AdvoCare Products

Mainly CarbohydrateSpark

Coffeccino

V-16 (Very little)

Muscle Fuel

Mainly ProteinMuscle Gain Powder

Carbohydrate/Protein CombinedAll Bars

Meal Replacement Shakes

Post-Workout Recovery Shake (higher ratio of carbohydrate)

Determining Your Serving Sizes

Carbohydrates (approximately 15 grams)1 slice of bread1/3 bagel½ english muffin½ tortilla½ cup rice, pasta, dry cereal½ banana¾ cup berries1 Tbsp. Regular Jam1 small piece of fruit1 cup soy milk

Protein (10 grams)½ palm size meat or fish2 egg whites

The key to this step: Read food labels!

15-20 grams

10 grams

265 Calories

23 grams Carb

33 grams Protein

Make it Happen1. Again, we won’t count veggies in the carbohydrate

budget. Veggies are “free.”2. AdvoCare drinks (spark, coffeccino) won’t count in your 30

gram carbohydrate budget if they are consumed separately from a meal.

3. Read food labels.4. Plan your meals ahead of time.5. When in doubt, eat a bar or shake. Stock them in your car,

office desk, purse, etc.6. At restaurants:

Eat “open-face” sandwiches with no other carbohydrate choice. For salads, make adjustments to “added carbohydrates” in

croutons, bread sticks, tortilla strips, etc. For Mexican food, fajitas with corn tortillas are your best option.

(One corn tortilla + ¼ cup beans = carbohydrate limit.) This would mean skipping the chips.

Group AssignmentGrab 5 to 10 carbohydrate food items you have within reach.

Determine the serving size a person can eat and still consume 30 grams of carbohydrates or less.

HINT: Read the “serving size” at the top of the label and then read the grams of Total Carbohydrate.

one meal

Get Your Point!

0-30 grams of carbohydrates 10+ grams of proteinExamples:Examples:2 eggs + 1 piece of toast = 1 point2 eggs + 1 piece of toast = 1 point2 eggs + 1 piece of toast + 1 cup of juice = 0 points2 eggs + 1 piece of toast + 1 cup of juice = 0 points1 egg + 1 piece of toast = 0 points1 egg + 1 piece of toast = 0 points2 eggs + 1 cup of juice = 1 point2 eggs + 1 cup of juice = 1 point2 eggs + ½ piece of toast + ½ cup juice = 1 point2 eggs + ½ piece of toast + ½ cup juice = 1 point1 cup oatmeal + 1 cup milk = 0 points1 cup oatmeal + 1 cup milk = 0 points1 cup oatmeal + 1 Muscle Gain Powder = 1 point1 cup oatmeal + 1 Muscle Gain Powder = 1 pointMeal Replacement Shake + ½ banana = 0 pointsMeal Replacement Shake + ½ banana = 0 pointsMeal Replacement Shake + Muscle Gain Powder = 1 pointMeal Replacement Shake + Muscle Gain Powder = 1 pointMeal Replacement Shake + Bar = 0 pointsMeal Replacement Shake + Bar = 0 points½ Meal Replacement Shake + ½ Bar = 1 point½ Meal Replacement Shake + ½ Bar = 1 point1 chicken breast + no carbohydrate = 1 point1 chicken breast + no carbohydrate = 1 point

Life Habit Week 4

Leave at Least a 2-hour Window of an Empty Stomach Prior to Bedtime

Why?Why?

Enter sleep in “burn” mode, rather than “store” mode.

Improved digestion and overall gastrointestinal health.

Ask an Expert

Kristi McGihon San Diego, Ca Owner, Sandfit Group and Personal Training USA National Bobsled Team Member 1996 Olympic Trials, Track & Field

1.1. You MUST eat your first meal early enough to fit in your 5-6 meals each day You MUST eat your first meal early enough to fit in your 5-6 meals each day (while still spreading them apart by 2-3 hours)(while still spreading them apart by 2-3 hours)

2.2. Stay hydrated to avoid “fake hunger” from dehydration.Stay hydrated to avoid “fake hunger” from dehydration.3.3. Drink hot tea or your cranberry water mix if you have night cravings at first. Drink hot tea or your cranberry water mix if you have night cravings at first.

Crave Check after dinner is very helpful, as well.Crave Check after dinner is very helpful, as well.4.4. In addition to water, tea, and cranberry water, you may drink one serving of In addition to water, tea, and cranberry water, you may drink one serving of

Rehydrate.Rehydrate.5.5. By following the balanced meal prescription, you don’t find yourself overly By following the balanced meal prescription, you don’t find yourself overly

hungry in the evening.hungry in the evening.6.6. It is normal to go to bed “slightly hungry.” This is a good thing, but don’t let It is normal to go to bed “slightly hungry.” This is a good thing, but don’t let

your last meal be SEVERAL hours before bedtime. your last meal be SEVERAL hours before bedtime. 7.7. If you are SERIOUSLY hungry before bed, you are either dehydrated or didn’t If you are SERIOUSLY hungry before bed, you are either dehydrated or didn’t

eat enough calories in your first 3 or 4 meals. Drink a Rehydrate.eat enough calories in your first 3 or 4 meals. Drink a Rehydrate.8.8. Take 3 Catalyst before bedtime to enhance results.Take 3 Catalyst before bedtime to enhance results.

Make it Happen

Get Your Point!

Drink Water, Tea, Cranberry Water, or Rehydrate as your only consumption 2 hours before

bedtime.