Gluten free

An article on the basics of a Gluten free diet:
Gluten free

Nutrition Program

What I do:

· Clinical Nutritional Assessment:

o Metabolic calculations showing daily resting metabolic rates and total energy expenditure

§ This helps me determine how many calories you should be taking in.

o Nutritional analysis of your current diet

§ This helps me determine how many calories you are taking in

§ Analysis of 34 nutrients

o Physical Assessment:

§ A full body composition, including caliper and tape measurements

§ Gender, height, weight, age, medical conditions, medications, food allergies or intolerances

o I take the information and create a diet specifically for you

o You will receive your Binder within 3 days.

What you get:

· A complete program in a binder including finished menus

· A shopping list for your menu

· A week’s worth of meals

o 4 different breakfasts, lunches, and dinners

§ You can mix and match the meals, so you don’t get bored

· Email/ phone support

· Body composition update after 4 weeks

Cost of program:

$300

Gluten Free Nutrition in San Clemente

Avila's El Ranchito on Del Mar now offers a Gluten Free Menu!

Here is a link to their menu:

Front:

Avila%27s_El_Ranchito1%5B1%5D.pdf

Back:
Avila%27s_El_Ranchito2.pdf

YouTube - Sugar: The Bitter Truth

This is a great lecture on the evils of processed fructose sugar (specifically: high fructose corn syrup, which is added to most convenience foods: canned soda, sports energy drinks, and most other pre-packaged junk food and almost all fast food)
High fructose corn syrup is metabolized as fat, so all of those aformentioned items, as well as fat free snacks are actually fat producing, and a huge part of the reason for the obesity epidemic.

YouTube - Sugar: The Bitter Truth

Important notes:

• Always eat carbohydrates with fiber: it reduces the rate of your carb absorption, which reduces your insulin response.
• Real fruit is okay, because where there is fructose in nature, there is WAY more fiber.. so it counteracts the negative effects of the fructose. Fruit limits the amount of fructose that you are taking in, and it provides the essential nutrient: FIBER!!!
• Parents: there should be NO sugared beverages in your home. Obviously eliminate soda, but you should also eliminate juices and juiceboxes... they are a recipe for obesity and disease, and are missing the most essential nutrient of all: FIBER!!
• Eliminate as many pre-packaged foods as you possibly can from your household. Make nutritious meals and snacks ahead of time. Yes, this does take time... but skip a TV program and have the kids help in the preparation. Carry a cooler with you every where you go, so you always have a snack on hand.

He goes over the importance of fiber, and recommends getting 100-300 grams a day:

• Fiber reduces the rate of carbohydrate absorption, which reduces insulin response (minimizing fat storage).
• Adding fiber to your diet tells your brain that you are full more quickly. It does this by increasing the speed of transit of intestinal contents to the ileum (the lowest part of the intestine), and sending a satiety hormone (PYY) to the brain which tells you that you are full.
• Load up with fruits and veggies: Apples typically have 4 grams of fiber, a banana has 3, one half a medium Haas Avocado has 6 grams of fiber.

Quote of the month

"A woman who is convinced

that she deserves to

accept only the best,

challenges herself to give the best.

Then she is living phenomenally."

Maya Angelou

Estimated Daily Caloric Intake for Runners

Please click this link for a printable word document:
Daily%20Caloric%20Needs%20for%20Runners.docx

South County Runners Club: Chart for Daily Caloric Needs

Females:

Age	30	35	40	30	35	40	30	35	40
Height	5’1	5’1”	5’1”	5’4”	5’4”	5’4”	5’7”	5’7”	5’7”
Weight	110	110	110	130	130	130	150	150	150
BMR	1279.2	1255	1232	1380	1356	1333.3	1481.4	1457.9	1434.4
Moderately Active: exercise/sports 3-5x week: BMRx1.55	1983	1946	1909	2139	2103	2066	2296	2260	2223
Very Active: Hard exercise/sports 6-7x week BMRx1.725	2207	2166	2125	2381	2340	2299	2555	2515	2474

Males:

Age	30	35	40	30	35	40	30	35	40
Height	5’7”	5’7”	5’7”	5’10	5’10”	5’10”	6’1”	6’1”	6’1”
Weight	160	160	160	180	180	180	210	210	210
BMR	1709.7	1675.7	1641.7	1872.4	1838.4	1804.4	2097.4	2063.4	2029.4
Moderately Active: exercise/sports 3-5x week: BMRx1.55	2650	2597	2545	2902	2850	2797	3251	3198	3146
Very Active: Hard exercise/sports 6-7x week BMRx1.725	2949	2890	2832	3230	3171	3113	3618	3559	3501

Remember, these are just averages. Your daily caloric expenditure is dependent on many factors. Also please remember that counting calories is only one way to maintain or lose weight.

Please email me at lizfitness@gmail.com with any questions or comments!!

What is BMR? Liz Fitness Nutrition Program

What the heck is BMR?

BMR stands for basal metabolic rate and it represents the number of calories your body burns at rest. This is the amount of calories per day your body burns, regardless of exercise, to maintain normal body functions. It changes with age, weight, height, gender, diet and exercise habits. This calculation is accurate for everyone but the very muscular and the very overweight. It does not take into consideration your lean body mass (muscle to fat ratio). The Liz Fitness Nutrition Program does take this into consideration. :)

BMR Calculator:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

So the calculation for a 40 year old woman who is 5’5” and weighs 140 lbs would be:

BMR = 655 + ( 4.35 x 140 ) + (4.7 x 65 ) – ( 4.7 x 40 ) =

BMR = 655 + 609 + 305.5 – 188 = 1381.50

BMR= 1381.50 (calories burn at rest)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

So the calculation for a 40 year old man, who is 6 foot and weighs 200 lbs would be:

BMR = 66 + ( 6.23 x 200) + ( 12.7 x 72 ) - ( 6.8 x 40 )

BMR = 66 + 1246 + 914.4 – 272 =

BMR = 1954.4 (calories you burn at rest)

Use the Harris Benedict Formula to determine you daily caloric needs. Multiply your BMR by the appropriate activity factor, as follows:

Sedentary (little or no exercise) BMR x 1.2 Lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375 Moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55 Very active (hard exercise/sports 6-7 days a week) : = BMR x 1.725 Extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

To lose 1 lb of fat you will need a 3500 calorie deficit. So if you want to lose 2 lbs per week, you will need to reduce your daily calories by 1000 per day. This can be done with a proper nutrition program paired with an exercise routine.