Hello and welcome to today's webinar. My name is Luke Corey and I'm a registered dietician and sports nutritionist. The topic for today is the power of nutrition and we're going to look at how you can use nutrition to fuel your body, to boost your health and to power performance so if you're tuning in and you have a question you can reach out to us on Twitter using the hashtag UCLA MD chat or you can comment on our Facebook page and we'll be answering those questions at the end of today's webinar all right so just a brief outline of what we're going to discuss a day the first thing we're going to do is we're going to take a look at nutrition and give it a new definition something that is a little more up-to-date and then we're going to follow it up with talking about the impacts that nutrition has on your day to day performance we're gonna look at the difference between poor nutrition and optimal nutrition and that will lead into what I call the five basics of optimal nutrition and then finally we're gonna finish off by putting everything into practice you have a good understanding of what you need to do in order to truly maximize from this information you're gonna receive today just a brief introduction as I mentioned I am a registered dietician and sports nutritionist I work out of the UCLA Health Sports Performance Center that's located the UCLA UCLA health training center in El Segundo
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Which is the home of the LA Lakers at our facility we provide performance training and fitness classes for youth high school and elite athletes as well as just recreational adults who are looking to get back into shape from my end of things I provide the nutrition support for all of those members and that comes in the form of evaluations and assessments body composition measurements and the creation of nutrition action plans that they can take and start to implement into their day-to-day routine so the first thing I want to discuss is is redefining what nutrition is so if you take a look in any dictionary a typical nutrition definition is something like this
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It says it's the process of obtaining food the food necessary for health and growth which is great what they're saying is you're using nutrition to keep you alive and functioning I'm sure that's what we all want but when we're talking about optimal health and optimal nutrition I think we need to expand on this definition so this is how we define optimal nutrition we see that that it's eating the right amount of nutrients on a proper schedule to achieve
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which is what is optimal for good health tissue quality so things like nails skin hair and teeth good nutrition supports those those particular tissues joint health is a big one especially as we get older good optimal nutrition can reduce your risk of developing arthritis and other degenerative joint disorders and lastly if you're an adolescent and you're in your growth period good nutrition can support that growth and development so that you can reach your full potential so the day to day impacts of optimal nutrition are are profound then from a performance standpoint so this can be athletic performance
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This can just be day to day performance even work performance optimal nutrition can support cognitive function so things like focus and concentration and and quick decision making skills though it can all be improved and enhanced by good nutrition your ability to exercise so not only exercise longer and harder but to exercise at a higher intensity that's all improved by simply incorporating good nutrition practices into your into your routine things like energy and endurance again from an athletic standpoint is very important but just the energy to get through a typical day is improved by good nutrition strength and power from a performance standpoint is improved your risk of injury decreases so if your injury prone you may want to look at the quality of your nutrition and good nutrition habits can reduce that risk of injury and also help you recover from injury if you've suffered one in the past and then lastly a lot of people suffer with poor sleep and a lot of times it is nutrition related so the quality of sleep can be improved by just making some modifications to your eating habits so what we want to take a look at now is looking at the difference between poor nutrition and a poor diet and what we consider kind of the optimal nutrition habits so if we look at those people who typically follow a poor diet what we see is that the consult consuming low nutrient foods so there's really no quality to the foods that they're consuming and then they're also consuming those those foods and large portions we tend to see that these people have irregular eating patterns so they're skipping meals or they're skipping snacks or every day looks a little bit different in terms of their the schedule of their meals and snacks and then lastly what we see is that these people are typically dehydrated or the consuming unhealthy fluid sources so things like sodas and energy drinks and those sorts of things so if you're following a diet like this typically your calorie consumption is is higher than it should be and that can lead to a lot of issues like weight gain and a lot of those disorders and diseases that we talked about in the previous slide so ideally we want people to gravitate more towards what we consider the optimal nutrition habits this is eating nutrient-rich foods so basically getting the best quality and every bite that you take consuming those foods in the appropriate portion sizes eating at regular times and we'll get into this I'm in more detail later on and then being well hydrated and consuming healthy fluid sources so ultimately the goal today is to help whether it's you or people you know gravitate from sort of this poor diet into something that's a little bit more higher quality and will help you reach whatever goals that you have in mind so that leads us in to what I call the five basics of optimal nutrition see these are the five things that you can implement into your day-to-day routine that's gonna help you reach your goal that's gonna help improve your health and boost your performance those five things we're gonna discuss our eating schedule the key nutrients that you want to be focusing on when you're building your meals out the types of foods that you should be selecting in order to get those key nutrients we're gonna look at portion sizes and then finish off with talking about how to stay well hydrated throughout your day so let's start with eating schedule so there's a few different routines that people typically follow as part of their their eating schedule some of those common routines include one that is considered kind of the most common which is eating every two to three hours so a typical day for somebody like this would be they have breakfast in the morning they follow that up with a snack mid-morning then they're having lunch then they're having another snack in the evening and maybe finishing off their day with dinner that's a very common practice for most people and it's a very healthy practice as well but there's other people who might follow what we call the 3 square meals on routine where they really thrive off of just eating breakfast lunch and dinner they're not really big snack eaters and that's perfectly fine as well and then lastly there's people who skip meals or they put themselves into a state of intentional fasting so what that looks like is perhaps on purpose they're skipping breakfast every morning and then the first meal is lunch and then they're having snack and then they're having dinner and that's a perfectly healthy routine as well right one thing to consider though is you do go into a fasting routine it's not really recommended for those who are pregnant in their growth periods having impaired glucose regulation.