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Proper meal planning is a key component to life on and off the field. Test your health by viewing the videos, books and articles. Ask our featured guest any question regarding sports nutrition. |
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Nutrition & Hydration Articles |
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Meg Woodard - RD
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Meg Woodard, RD has been a registered dietitian for 15 years Meg received her B.S. Degree in Nutrition from California State University Pomona and did her clinical training at Harbor-UCLA Medical Center. She has helped hundreds of clients reach their healthy weight goals and enjoys working with both adults and children. Meg worked as Corporate Dietitian for a major supermarket chain for several years where she developed a nutrition education program for consumers. Meg also owned a personal chef business where she combined her love of cooking with her nutrition background to create delicious healthy meals for busy families, couples and executives. She currently owns her own business, Coastal Nutrition in Carlsbad, CA where she provides nutrition counseling for adults and children, group seminars for businesses, menu and recipe development for companies and teaches cooking classes. Meg uses her passion for nutrition and food to show clients that preparing healthful foods can be simple, delicious and fun. Her goal is to educate clients and fuel them with realistic, smart eating solutions for life. She has extensive experience in public speaking, counseling, and writing and has also made numerous media appearances on major television network stations throughout California and Nevada as well as radio and print interviews. Meg is a member of the American Dietetic Association (ADA), California Dietetic Association, San Diego Dietetic Association and the Food and Culinary Professionals Practice group of the ADA.
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| Nutrition for Health - How to eat to achieve better health. |
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Calories In VS. Calories Out
- Calories in = from food you eat
- Calories out = expended or burned through normal physiological functions and exercise.
- Calories in = Calories out = Same weight
- Calories in > Calories out = Weight gain
- Calories in < Calories out = Weight Loss
- Any (carbohydrates, fat, protein) extra calories are stored as fat in the body!
- 3500 calories = 1 lb
Burn extra 500 calories/day = 1 lb/wk loss
OR
Eliminating 500 calories/day = 1 lb/wk loss
OR
A combination of both!
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Estimating your Metabolic Rate
To estimate your metabolic rate, follow these steps:
- Convert your height to meters and weight to kilograms
Height to meters = inches x 0.0254
Weight in kilograms = pounds/ 2.2
- Estimate your Basal Metabolic Rate
Men: BMR = 294 - (3.8 x age) + (456.4 x height) + (10.12 x weight)
Women: BMR = 247 - (2.67 x age) + (401 x height) + (8.6 x weight)
This does not include what we burn due to extra physical activity.
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| Nutrition for Health - How to eat to achieve better health. |
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Body Mass Index (BMI) Calculator
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Daily Calorie Needs (DCN) Calculator
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| Nutrition for Health - How to eat to achieve better health. |
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New Food Guide Pyramid
- Orange - Grains (make half of them whole)
- Green - Veggies (variety)
- Red - Fruit
- Yellow - Oil (choose carefully - olive, canola)
- Blue - Milk Products (low fat or FF)
- Purple - Meat and beans (choose lean)
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Find the Pyramid Just Right For You
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| Nutrition for Health - How to eat to achieve better health. |
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Good Carbohydrates
- Fruits - Eat the fruit rather than drinking juice
- Vegetables
- Whole Grains - Whole wheat, bran, oats
- Legumes - Beans, lentils
Each of the above categories are naturally high fiber foods.
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"Not so" Good Carbohydrates
- Refined Sugars
- White breads
- Cookies, cakes, candy
- Soft drinks, soda, high sugar drinks, alcohol
- Refined bagels and muffins
- French Fries
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| Nutrition for Health - How to eat to achieve better health. |
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Dietary Fiber
- Goal = 10 - 35 grams/day
- Typical American gets ~7 g/day
- Functions
- Helps with elimination, decreases constipation
- Aids in weight control [fills you up without yielding much energy (cals)] because our bodies can't absorb fiber.
- Decreases likelihood of colon cancer development
- Keeps blood sugars levels steady
- Also decreases production of cholesterol in the liver, resulting in lower blood cholesterol
- Lowers risk of developing coronary heart disease and stroke
- Every 1 gram of fiber we eat, our bodies burn an extra 7 calories! Consume 30g = 210 cals burned!
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| Nutrition for Health - How to eat to achieve better health. |
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Good Fats
- Monounsaturated
- Most nuts
- Olive oil
- Peanut Oil
- Canola oil
- Safflower oil
- Avocados
- Polyunsaturated
- Sunflower oil
- Corn oil
- Soybean oil
- Cottonseed oil
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- More Polyunsaturated
- Omega-3 and Omega-6 Fatty Acids
- Linked to improved cardiovascular health
- Associated with
- reducing inflammation
- Discouraging blood clotting
- Expanding blood vessels
- Sources
- Fish (salmon, mackeral, tuna and cod), canola oil, wheat germ, soybeans, hempseeds, and flaxseeds (richest plant source of Omega-3s).
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BAD Fats
- Some meats (Red)
- Eggs
- Butter
- Some dairy products
- Lard
- Palm oil
- Fried foods
- Should try to keep these fats to a minimum
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| Nutrition for Health - How to eat to achieve better health. |
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Protein Sources
- Animal Proteins
- Lean red meat, chicken, pork, or fish
- Eggs
- Plant Sources
- Nuts, seeds, beans (legumes), lentils, soybeans, tofu
- Substitutes for animal products are readily available at grocery stores
- No Saturated Fat in plant products (no cholesterol)
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Click the Listen Up button for more info
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| Fitness Triangle |
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In order to build a performance style body you have to have these three components of fitness in check. To learn more about the fitness triangle, watch the related videos.
- Food Intake: Without proper meal planning you might as well wipe out your chances to perform at a peak optimal level. Learn more.
- Aerobic Exercise: The American College of Sports Medicine (ACSM) defines aerobic exercise as "any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature." Learn more.
- Karvonean Formula: Find out your target heartrate. Learn more.
220 - (AGE) - (RHR) x (60 - 80%) + (RHR)
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- Anaerobic Exercise: Muscles trained under anaerobic conditions develoop differently, leading to greater performance in short duration, high intensity activities, which last up to about two minutes. Learn more.
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Click the "Learn More" links above for more video info
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| Nutrition for Health - Did You Know? |
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- The Skinny (or not) on Artificial Sweeteners - Artificial sweeteners can be found in most of our store bought products today. What type of benefits do artificial sweeteners yield? Learn more.
- High Protein Diets - Protein is a very important macronutrient when it comes to muscle repair and growth. Too much protein can have a long term effect. Learn more.
- Don't Forget the Water - Be sure to drink at least 8 - 12 ounces of water a day. Hydration is a key to success for an athlete. If your thirsty... drink some water. Learn more.
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- Food Labels - If you think your eating healthy check again. Most food labels can be misleading. Learn more.
- Important! Portion Control - Your daily caloric allowance should include 50-60% Carbohydrates, 15-20% Protein, 30% Fats. Learn more.
- How to Eat Out - Manage your calorie intake no matter where you go. Try out these simple steps. Learn more.
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Click the "Learn More" links above for more video info
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