Notes

100 DIETARY THEORIES IN 10 MINUTES
Macronutrients: Carbs, Proteins, Fats
Micronutrients: Water, Vitamins, Minerals- help convert macronutrients into energy
Nutrition: taking in and assimilating nutrients from food that is necessary for health and growth
Only nutrients which provide energy contain calories

CARBS
can be complex, organic, single, double or multiple sugars
Can be broken down easily
Simple: monosaccharides, 1 or 2 sugar units, metabolize fast, sweet taste, ex: glucose
Complex: 3-1000 sugar units, metabolize slowly
Fiber: can't be digested, no calories, moves food through the body
Carbs aid amino acid synthesis
EX: Grains, potatoes, veggies, beans

FATS
do not dissolve in water
crucial for survival
high density
long lasting energy
Can be unsaturated, saturated, trans fat

PROTEINS
Large and complex
Make up the blueprint for organelles of cell
Create structure of cells
Allow tissue and organs to function
Made of amino acids- 21 types
Makes enzymes and hormones
Used as an energy backup

All dietary theories simply shift the balance, source and timing of macronutrients
balance: ratio of carbs, fat and protein
source: which
timing: when to eat

WHY MOST DIETS FAIL
Bodies have evolved to eat as much food as possible and perceives danger when eating less than RMR (Resting Metabolic Rate)
When you lose weight half of that is fat while the other half is muscle
When you regain that weight it is almost all fat, so you end up weighing more than when you started
So instead of "dieting" you must undertake a new way of eating.
Coach must focus 20% health and 80% coaching

8 DIETARY PARADIGMS
1.There are as many right diets as people on this planet
2. What is healthy for someone may not be healthy for you
3. Your body is the most powerful, least expensive and BEST dietary experimentation lab in existence
4. Diets are useful as references and resources
5. Your perfect diet changes as you change
6. Your relationship with food and your body impacts your health more than the food you eat
Beliefs create your experience and your experience confirms your beliefs
7. Every symptom, craving or behavior around food has a positive intention, therefore they are not the problem, they are simply the best solution so far.
Instead of shaming, criticizing or judging just appreciate what they are trying to do and use it to seek a better solution
8. Nourishment is about much more than food.

As a coach make sure you're asking curated questions...therefore they are relevant, teachable and actionable
Clients want change and results not a flood of info

STRESS
Reducing stress will put client in the ideal state to assimilate food
Stress: mental/emotional strain/ tension resulting from adverse/demanding circumstances
CENTRAL NERVOUS SYSTEM
increases heart rate
increases blood pressure
Quickens respiration
Releases hormones that provide energy
Routes blood flow to arms and legs
Shuts down digestive system
AUTONOMIC NERVOUS SYSTEM
Enzymatic secretions for digestion that creates optimum nutrient absorption
SYMPATHETIC/PARASYMPATHETIC NERVOUS SYSTEM
turns digestion off/turns digestion on
signals stress response/turns off stress respsonse
Four types of stress: Biological/Chemical, Mental/Emotional, Spiritual and Structural
6 W's to cope with stress: Why, What, How, Who, When, Where