TBP Nutrition University
What to Eat?
Watch to get a glimpse of our Nutrition Challenges for the year, especially this first quarter where we'll be focusing on "What to Eat."
Lesson 1: Abby's Top 2 Nutrition Tips
Lesson 2: 4 Immune System Boosting Habits
Lesson 3: Make Your Own Bone Broth
Please open this google document with all of the resources about this month's 4 immune system supporting nutrition challenges: https://docs.google.com/document/d/18POGziig86AKlYyN99jHL754vs2v_ieCb0-cBDBaD_Y/edit?usp=sharing
Let's learn how and to make our own bone broth! With the benefits of consuming bone broth far outweighing not eating it, it's about time you get into the habit of always having this broth on hand. Get a healthy dose of calcium each day, as well as heal your bones and joints with natural gelatin from real bones, by drinking or eating bone broth. You can use any bones you wish, however, I prefer to use bones from organic/hormone free animals. Befriend your local butcher and see if they will donate the bones to you, that they normally throw away. Or ask your local chicken farmer to save you their bones and chicken feet scraps! Or, next time you eat an organic chicken for dinner, save the bones and put them in the freezer until it's time to make more broth. However you do it, consuming bone broth is a MUST if you wish to help your body function at its best!
Lesson 4: Organic vs. GMO
Lesson 5: Dr. Dave Hogsed's Intro to Fat Burning (2 videos)
What's the difference between organic food, conventional food, and genetically modified food? In this 10 minute lesson, I will dive deep into the healthful understandings of each. What does it mean to be genetically modified and why could it be impacting our health? Why should we eat more organic? How can we reduce our toxic load? Why is "Roundup" so bad for us? If you want to save your liver and kidneys, and all of your other organs for that matter, please watch this video!
Lesson 6: Elimination Station: Diet Foods
Lesson 7: What TO Eat? Recipes that fit our guidelines!
This month, your goal is to avoid any and all foods that are labeled as "diet, sugar-free, reduced calorie, low-fat," etc. This is in an effort to get back to real foods closest to their source. Diet foods actually cause more harm, weight gain, gut disruption, and they are less nutritious and wholesome for the body. They cause chemical stress to the body, thus causing fat storage. Watch the video for reasons why, and read the following articles. In an effort to avoid fake sugars like Splenda, Sweet n Low, etc, your option is to use stevia #1 choice, or raw, local honey #2 choice, or #3, just small amounts of real sugar.
Let's put into practice all of the lessons we have been learning so far about "what to eat." This nutrition challenge is a practical application of everything we've learned, and it includes a different recipe for each day of the month! Start learning how eating clean and healthy can be quite filling and tasty! Try as many meals as you can! These are the recipes I have been living off of this past year.
Watch to get an overview of our 2nd quarter nutrition challenge theme: Understanding & Controlling Sugar
Lesson 8: Insulin, Blood Sugar, & The Kitchen Cleanout
Lesson 9: Fed Up: It's MOVIE Time! Watch the documentary and take on the attached challenge!
Watch the entire video lesson to learn why you MUST get your insulin under control! This is my most important nutrition lesson to date in the TBP. Then, complete this challenge for the duration of the month.
Watch this video for instructions with our 2-part TBP Nutrition Challenge this month. Part 1: Watch the documentary Fed Up with your family and friends. Part 2: Complete the Fed Up Challenge, which consists of 10 days with no added sugar in the diet! Print out the instructions and chart below on your TBP launchpad website. www.trainerinyourbackpocket.com.
Lesson 10: Carb Counting Nutrition Challenge
Lesson 11: What Is Your Muffin Top Telling You?
Awesome Abs are made in the kitchen, right? So we've got to take a look at what we could be eating that is preventing us from having awesome abs. The usual suspect: carbs. Carbs cause us to retain water (ie: bloat), plus we tend to store our "sugar weight" in our belly. So, this month, we will aim to reduce our carb intake to 60g or less per day (while increasing our healthy fats intake). Check out the link below where I have a sample daily meal plan, and the link to an article I'd like you to read as you embark on this nutrition challenge for the month.
You know those days when you have a muffin top? Then there are days when you don't? What does that mean? Why does it happen? And did you know that if you have a muffin top inflammation in your midsection, you also have inflammation in your brain?
Lesson 12: Sugar Addiction & How to Quit Sugar
Sorry for the length of this video! I am a little slow here in the hospital, but download it and listen to it while on a walk or while doing your cardio.
We are all so affected by sugar, and as we end this 2nd quarter, where our focus has been on sugar, let's chat for a few minutes about sugar addiction and how to quit sugar. (we will get more into this later on this year, but this video is a start!)
In this video, learn what sugar addiction is. Why do we never "hide" eating broccoli, or fish, but we "hide" when we eat sugar?
Are you a sugar addict? What does a day in the life of a sugar addict look like?
Why not just quit sugar? Why doesn't willpower work? Is it best to go cold turkey? or to taper down your amounts?
What are the three stages of sugar addiction? Did you know that it's a progressive illness? Are you in the early stage? The middle stage? or the late stage?
When we quit sugar, what are some withdrawal symptoms? How can we best set ourselves up for success? And most importantly, how can we STAY QUIT!
Learn how using the H.A.L.T. method can help you stay quit from sugar.
H = Don't be too hungry
A = Don't be too angry
L = Don't be too lonely
T = Don't let yourself be too tired
And most importantly, know that you are not alone in your sugar addiction. Know that you will most likely relapse with sugar as you go through withdrawal. Know that it's ok. We are here to help you through it! Count on your TBP tribe!
All About Fats
In quarter 1 we discussed What To Eat. In quarter 2, we discussed everything related to sugar, carbs, and why we need to start cutting back on them. In our 3rd quarter, let's discuss FAT. Why we need it. How it protects our cells. And how we can function even better as machines, when we stop fearing fat!
Lesson 13: Why we need healthy fats in our diet.
Did you know that your brain is about 60 percent fat? Fats are essential for proper brain function; building healthy cell membranes; proper blood clotting; absorbing essential vitamins like ADE and K; and protecting vital organs. Fat is necessary for healthy skin and plays a central role in promoting healthy eyesight and brain development. The low fat food myth that tells us that low-fat foods are healthier is detrimental to our health. Eating healthy fat does not make you fat. What matters is not so much the amount of fat you eat, but the type of fat. Avoid any type of processed fat and trans fat. Use the acronym BACON to remember which fats are best for you. *Note: have you ever heard of a canola plant? It's a highly processed oil from the rapeseed plant. It's best to stay away from foods made with canola oil and sub in one of the BACON oils or grapeseed oil.
B = Butter/Ghee (clarified butter)
A = Avocado and avocado oil
C = Coconut Oil/cream/milk
O = Olive Oil (extra virgin) and olives (packed in water or vinegar, preservative free)
N = Nut oils (unrefined, expeller [pressed)
Look for raw, unrefined oils from a reputable source. Don’t overheat fats either, as they can turn rancid. Here is a list of guidelines for cooking with fats. Very high heat oils - 400 degrees or higher: avocado oil, coconut oil, grapeseed oil, peanut oil (high oleic), sesame oil. Medium heat = 350-400: almond oil, butter/ghee, olive oil, peanut oil (expeller pressed), walnut oil (naturally refined only). Raw to Low Heat under 350 degrees: hemp oil, fish oil, flaxseed oil, olive oil (extra virgin), Sesame oil, any nut oil.
Soaking Nuts Video & Info: https://vimeo.com/214597868
Nutrition Information Source: 1 Degree of Change. The Standard Process 21 Day Purification Program Cookbook, 2015
Lesson 14: Starting Your Day Right. With Fats!
“The way you start your day determines how you live your day”
When you sleep, your body uses up the remaining glucose (sugar) in your system. So, when you wake up, your body is probably as close to fat burning as possible, simply because you have not ingested any carbohydrates (sugars) while you slept, you just burned them all up. What if we could continue that fat burning effect longer, throughout our entire morning? Now imagine, instead of just getting a couple hours of “fat burning” time at the end of our sleep cycle and before breakfast, we can get an extra 4, 6, or even 10 more hours of fat burning in our day! Think of the potential for change.
Document to print/save:
Lesson 15: All About Intermittent Fasting
Let's have a conversation about Intermittent Fasting. This is a hot topic lately, and I want to make sure you understand the ins and outs of it before you determine if this is a tool you'd like to try. Intermittent fasting is not for everyone, but it does work for some people. Essentially, you go for a period of time, usually 16-24 hours without food. There are many options to fasting, and I'll discuss them in the video. Step 1 always starts with your food. So make sure you're eating a clean diet, as we've discussed in previous nutrition challenges.
*Not in video, but super important: Make sure to eat plenty of healthy fats like coconut oil, grassfed butter or ghee, full fat organic cream, olive oil, avocado, etc. to allow your body to feel satisfied. (and of course when you increase the fats, make sure to decrease the carbs).
Fasting Options: Baby steps!
Beginners: try not snacking between meals
Intermediates: try a 16/8 approach on 1 or 2 days per week. (eat within an 8 hour window, and avoid eating for 16 hours.)
Advanced: try doing a 24 hour fast 1x per week.
Options: If you are struggling, try doing a “fat fast” where you begin your day with a Bulletproof Coffee. Drink bone broth and tea throughout your fasting hours if you need.
Why Fasting May Work For You:
It's a healthy stress on the body. You will more effectively use ketones for energy. It teaches the body to feast off of stored fuel (fat). It increases insulin sensitivity. It improves hormone function. It provides food freedom. May eliminate food cravings. Makes meal prepping easier.
Cautions: This does not mean you can eat anything you want when you're not fasting. Do not calorie restrict on your non-fasting days. This is not for pregnant women. Be careful of emotional/eating disorder triggers. Not to be used as punishment. Too much fasting can have a negative effect. If you struggle with this, you may need to fix your blood sugar first, by joining my 100 Woman Blood Sugar Project.
Please utilize the resource list below on your Trainer In Your Back Pocket launchpad for more information.