By Rich McKeating

About Me•Ex- Marine

•Father of two

•PT for 6 years

• Guaranteed Result•Consultant Nutritionist for Rugby league teams and large corporations.

•Author!!

•But Most important!

•Love food

• Junk food• New recipies

•Love a beer now and then!

•Weight fluctuates!

•Love a challenge

Tonight's presentationPart 1

-Hey What happened to Slim?

-Part 2

-What you actually NEED to know about Nutrition

-Part 3

-Think Slim

-Part 4

-Reclaiming Plan

-Part 5

-What you should know about exercise

Part 1 What happened to Slim?• 1/3 of adults now

classed as obese.

• Why

• Not enough exercise

• Eating too much?• Too much junk?• Malnourished?• Lifestyle?• Friends?• Age?• Stress• Acidic?

• Consequences?

• Low energy• More injuries• Depression• Death

Diets that fail people

•Low Fat

•Low carb

•Diet Groups

•Radical Diets

•“Sensible” advice

Part 2, What You Actually Need to know about Nutrition

Calories

•Macronutrients

• Protein• Carbs• Fats

Hydration

Breakfast

How you eat?

Veggies!

Calorie Controversy•Calorimeter measures how long it takes to raise 1 kg of water 1 o C

•Energy vs. Energy

•My body vs. your body

•Where's the nutrients?

•Penelope Green Study

• Group 1= 1500 c low fat diet

• Group 2= 1800 c low carb diet

• Group 3= 1500 c low carb diet

What you should know about ProteinBenefits

TEF-30% higher

Prevent muscle breakdown

More protein= more IGF 1

Increase amino acids= better brain function

Increased PPY= Less hunger

Best Sources

Meat/Fish/eggs

Dairy/ eggs

Grains/ nuts

Vegetables

Tofu

What you should know about fats•Saturated

•Essential for hormone production•Butter/ coconut oil/ meat

•Mono unsaturated

•Great for the circulatory system, heart health•Olive oil/ avocado/ nuts

•Omega 3

•EPA- inflammation•DHA- brain/ fast twitch muscles•Fish/ greens/ nuts/ supplement

•Low fat diets are a con!!!! Fat does not make you fat!!!

•/ nuts/ supplement

•Low fat diets are a con!!!! Fat does not make you fat!!!

What you should know about carbs•NOT- technically essential

•NOT- needed for energy

•Good ones come packed with nutrients, fibre and provide flavour .

•They can incrase serrotonin.

•Carb Increase is a big source behind Obesity growth and Diabetes epidemic

•Tips- use balsamic vinegar to lower glycemic effect by up to 20%

•Add cinnamon to your food to help cells increase insulin sensitivity

•Add lemon/ lime juice to water/ food to help decrease insulin response

•NOT- technically essential•NOT- needed for energy•Come wrapped up with goodness!•They’re high in fibre, helping our digestive system•They’re slow to digest, helping us control blood sugar•They’re taste nice, and keep us happy•Tips- use balsamic vinegar to lower glycemic effect by up to 20%•Add cinnamon to your food to help cells increase insulin sensitivity•Add lemon/ lime juice to water/ food to help decrease insulin response

What you should know about water!!!•Excellent for weight loss

•Hydrate fat cells•Decrease apetite•Function body•Habit forming

•By the time you are thirsty you have already lost 1.5- 2 L

•It takes over 24 hrs to become hydrated, weeks if you are chronically dehydrated.

•Cold water is absorbed quicker than warm water, it also elevates metabolism.

•Do not start the day with Ice cold water

•Avoid most fruit juice/ diet drinks for the duration of this plan

•Caffeine

Part 3, Think Slim•How Strong Is Your Belief?

•How confident in YOU are YOU?

•Can you make it through tough times?

•Be a person of your words

•Pygmalion

•Placebo vs Nocebo

•Live with Gratitude

•Live as if it was your last day.

Think yourself FAT!

Hate makes you Fat

•Jealously Makes you Fat

•Lack of self love makes you Fat

•Fixation on Food/ diets/ deprivation mindset/ victim mentality all make you fat.

•Excuses will always make you fat.

•A lack of honesty will make you Fat.

HOW TO GUARANTEE A RESULT!

Part 4, Reclaiming Slim plan

Reclaiming Slim plan•Cut out Junk

•Eliminate two most common food intolerances

•Change food habits

• Good hydration• Good breakfast• Plenty of fruit and

veggies• Exericsing• Eat sufficient

protein• Eat quality fibre

•Change attitude

• Worksheets

Problems with Dairy?1801 Daisy,

• Graze fed• Produced 336lbs of milk

per year• Average life span 20 yrs

•2011 Daisy.

• 20,000lbs milk per year• Grain fed• Average life span 4

years• Pasteurization

•Intolerance signs

•Are you intolerant?

• Asians 95%• Norther Europeans 2-

15%• Central Europeans 9-

23%

Problems with Gluten•In those who are sensitive

•Impaired Thyroid

•Bloating

•Depression

•Slower mental functioning

•Increased incidence of gluten sensitivity

How much sugar we eat1700, the average person was consuming around 4lbs of sugar in an entire year.

1800 = 18lbs per person per year

1900 = 90lbs per person

2009 = 180lbs Per person (1/2lb of sugar a day!)

Wher does it come from?

Feeding of sugar to livestock to fatten them up prior to slaughter

Corn syrup in burgers and sausages

breads, cakes, pies, luncheon meats, ham, bacon, ketchups, soups and sauces

‘healthy’ fruit juices

nearly all breakfast cereals including muesli and plain old porridge oats*

A new player, High Fructose Corn Syrup

Fructose raises Triglcyerides (110%)and causes insulin resistance (about 5%)

50% of HFCS shown to contain Mercury

Fat deposits in liver increased by 75%

Juice can increase risk of diabetes

1970 = 0.8g a day HFCS ( average consumption )

2000= 91.6g a day HFCS ( average consumption )

Veggie omelette

-mushrooms

-green peppers

-tomatoes

-2 eggs

-Cooked in a little butter

Tuna Salad

Watercress

Peppers

Tuna

Olive oil

Salt/pepper/ lemon

Salmon strips

Peppered Salmon Strips

Kale

Tomatoes

Olive oil

Lemon

Pepper stuffed with Lentils

Pepper

Lentils

Onions

Veg stock

Olive oil

Ground Pepper

Ratatouille

Aubergines

Peppers

Tomatoes

Garlic

Onion

Courgettes

Thyme

Ground Pepper

Olive oil

Peppered Mackeral and left over Ratatouille

Grilled Peppered Mackeral

Celeriac chips

Turmeric

Garlic

Salt

Pepper

Butter

And also...

Glass of wine

Coffee

Green tea

Plenty of greens!

Try new recipes

Measure! Before and after, plus take pics!

Acknowledge cravings

Keep up with daily emails and community

http://reclaimingslimcommunity.ning.com/

Keeping your results by phasesPhase I

Eliminate Fat gaining foods

Follow principles of plan

Keep a diary

Phase II

Reintroduce carefully

Phase III

Continued Fat loss 6 and 1 plan

OR...

Repeat plan

Exercise

Improves Mood

Builds brain cells

Increases life expectancy

•Move!

•Use applied resistance

•Work hard and with a good attitude

•Challenge yourself

•Weights vs Cardio

END!!!!

BOOK IS NOW AVAILABLE TO BUY AT WWW.RECLAIMINGSLIM.COM