DIETITIAN KITCHEN : nutrition & fitness for a healthy, strong, & happy you. PDF
Preview DIETITIAN KITCHEN : nutrition & fitness for a healthy, strong, & happy you.
K e r r i Kerri Major M a j o r DD ii ee tt ii tt ii aa The nn DDiieettiittiiaann K I KITCHEN® T C H E N Nutrition for a Healthy, & Strong, Happy You MEYER & MEYER SPORT The Dietitian Kitchen The contents of this book were carefully researched. However, readers should always consult a qualified medical specialist for individual advice before adopting any new nutrition or exercise plan. This book should not be used as an alternative to seeking specialist medical advice. All information is supplied without liability. Neither the author nor the publisher will be liable for possible disadvantages, injuries, or damages. Kerri Major The DDiieettiittiiaann ® KITCHEN® Nutrition for a Healthy, & Strong, Happy You MEYER & MEYER SPORT British Library of Cataloguing in Publication Data A catalogue record for this book is available from the British Library The Dietitian Kitchen® Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2020 All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced–including by photocopy, microfilm or any other means–processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher. © 2020 by Meyer & Meyer Sport (UK) Ltd. Aachen, Auckland, Beirut, Dubai, Hägendorf, Hong Kong, Indianapolis, Cairo, Cape Town, Manila, Maidenhead, New Delhi, Singapore, Sydney, Tehran, Vienna Member of the World Sport Publishers’ Association (WSPA), www.w-s-p-a.org ISBN: 9781782558194 Email: [email protected] www.thesportspublisher.com Contents 5 Contents Preface ................................................................................................10 Acknowledgments ...................................................................................11 My Story ...............................................................................................13 Nutrition – The Basics ...............................................................................18 Nutrients ......................................................................................................................................................21 Macronutrients ................................................................................................................................................21 Carbohydrates ................................................................................................................................................22 Fibre ....................................................................................................................................................................31 Protein ...............................................................................................................................................................34 Fat .......................................................................................................................................................................37 Calories .............................................................................................................................................................46 Micronutrients ................................................................................................................................................49 Hydration .........................................................................................................................................................60 Building a Balanced Plate .......................................................................................................................64 Step 1 – Protein .............................................................................................................................................65 Step 2 – Complex Carbohydrates ............................................................................................................67 Step 3 – Fruits & Vegetables .....................................................................................................................68 Step 4 – Healthy Fats ..................................................................................................................................70 Step 5 – Dairy & Dairy Alternatives ........................................................................................................71 Food Shopping ............................................................................................................................................72 How to Read Food Labels ...........................................................................................................................72 Package Front Labelling ...............................................................................................................................74 Healthy, Time- and Cost-Efficient Food Shopping .............................................................................75 Busting Nutrition Myths...........................................................................................................................79 Detox Diets ......................................................................................................................................................79 Gluten Is Bad for Everyone ........................................................................................................................80 The Ketogenic Diet ........................................................................................................................................81 ‘Alkaline’ Foods ..............................................................................................................................................82 6 The Dietitian Kitchen We Shouldn’t Eat After a Certain Time of Night ................................................................................83 Avoiding Dairy Products .............................................................................................................................83 ‘Clean’ Eating .................................................................................................................................................86 Superfoods .......................................................................................................................................................86 Food & Gut Health .....................................................................................................................................88 Gut Friendly Factors ......................................................................................................................................88 Gut Deterring Factors ...................................................................................................................................92 Irritable Bowel Syndrome ...........................................................................................................................93 Food & Mood ...............................................................................................................................................94 Tryptophan ......................................................................................................................................................94 Carbohydrates ................................................................................................................................................94 Vitamins & Minerals .....................................................................................................................................96 Omega-3 Fats .................................................................................................................................................96 Water .................................................................................................................................................................96 Caffeine ............................................................................................................................................................97 Food & Skin Health ...................................................................................................................................98 Hydration .........................................................................................................................................................99 Supplementation – Is It Necessary? ........................................................................................................99 Other Lifestyle Factors That Can Affect Our Skin Health .................................................................99 Plant-Based Diet ......................................................................................................................................101 Different Plant-Based Diets .....................................................................................................................101 Protein .............................................................................................................................................................102 Calcium ...........................................................................................................................................................102 Omega-3 Fats ...............................................................................................................................................103 Vitamin D .......................................................................................................................................................103 Vitamin B12 ..................................................................................................................................................103 Iron ...................................................................................................................................................................104 Iodine ..............................................................................................................................................................104 Zinc ...................................................................................................................................................................105 Selenium .........................................................................................................................................................105 Sustainable Eating ......................................................................................................................................105 Improving Your Relationship With Food ............................................................................................106 Comfort Eating .............................................................................................................................................106 Mindful Eating .............................................................................................................................................110 Enjoy Everything in Moderation ............................................................................................................112 Being Your Own Motivation ...................................................................................................................113 Contents 7 The Dark Side of Social Media ...............................................................................................................115 Seeing Changes .........................................................................................................................................116 Sleep .............................................................................................................................................................117 How Much Sleep Do We Actually Need? .............................................................................................117 Why Is Sleep So Important? ......................................................................................................................117 Alcohol ........................................................................................................................................................121 What Are the Alcohol Recommendations? .........................................................................................121 Getting Active ...........................................................................................................................................123 Nutrition for Fitness ................................................................................................................................126 Energy Intake ................................................................................................................................................126 The Role of Macronutrients in Sports ...................................................................................................127 Pre-Workout Nutrition ................................................................................................................................129 Nutrition During Exercise .........................................................................................................................130 Post-Workout Nutrition ..............................................................................................................................132 Protein Supplements ..................................................................................................................................133 Recipes ..............................................................................................136 Breakfast ....................................................................................................................................................139 Oat Breakkies ................................................................................................................................................143 Smoothies ......................................................................................................................................................146 Lunch ...........................................................................................................................................................179 Dinner .........................................................................................................................................................198 Healthy Snacks .........................................................................................................................................225 Sweet Indulgence .....................................................................................................................................243 Dips & Spreads .........................................................................................................................................258 Let’s Get Active!.....................................................................................266 The Dietitian Kitchen HIIT Workout ....................................................................................................273 Beginner Lower Body Exercises ...............................................................................................................274 Beginner Upper Body Exercises ..............................................................................................................276 Intermediate Lower Body Exercises .......................................................................................................279 Intermediate Upper Body Exercises .......................................................................................................281 Advanced Lower Body Exercises .............................................................................................................283 Advanced Upper Body Exercises ............................................................................................................286 8 The Dietitian Kitchen HIIT Training Methods ............................................................................................................................289 Tabata .............................................................................................................................................................289 AMRAP ...........................................................................................................................................................289 For Time ..........................................................................................................................................................290 EMOM .............................................................................................................................................................290 Ascending Ladder ........................................................................................................................................291 Descending Ladder .....................................................................................................................................291 Full Ladder .....................................................................................................................................................292 Start Your Journey to Nourishment .............................................................294 References ..........................................................................................295 Recipe Index ........................................................................................304 Exercise Index ......................................................................................307 Conversion Charts .................................................................................308 About the Author ...................................................................................312 Credits ...............................................................................................312 Contents 9
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