Module 9
Observing Healthy Lifestyles
Objective Subjective Viewpoint of Your Nutrition Data
– The training discusses the objective and subjective viewpoints of tracking nutrition data.
– It involves creating a graph with columns for calories, protein, carbs, fiber, sugar, and fat, using MyFitnessPal.
– The user tracks data points, not necessarily consecutive days, to reflect their nutritional choices.
– Each data point is then analyzed to see how close it is to the set goals, with a focus on a 10-15 grams range for accuracy.
– The objective (data points) and subjective (individual choices) approach helps assess tracking accuracy and guides adjustments for better results.
Protein 101
– Protein Basics: Protein is crucial for maintaining muscles, nails, and hair, and it also helps produce hormones like insulin.
– Complete vs. Incomplete Proteins: Some foods provide all essential amino acids (complete proteins, e.g., meats, fish), while others need to be combined for a balanced diet (incomplete proteins, e.g., legumes).
– Amino Acids and Digestion: Proteins break down into amino acids during digestion, supporting muscle repair and overall cell function.
– Optimizing Protein Use: Amino acid supplements can enhance protein synthesis, especially around workouts or in a fasted state.
– Daily Protein Intake: It’s important to meet daily protein needs without excessive intake, as excess protein may be stored as body fat. Protein also helps you feel full and affects insulin and blood sugar levels.
How To Use MyFitnessPal
– Setting Up MyFitnessPal: The app’s initial setup, including a questionnaire for personal details.
– Logging Food with MyFitnessPal: How to log food,. Customizing and categorizing meals for easy tracking.
– Analyzing Macronutrients: The training covers the importance of reviewing macronutrients in the app, such as calories, fats, carbs, and proteins, to make informed food choices.
– Manipulating Goals in MyFitnessPal: Adjusting goals in the app to customize calorie and macronutrient targets based on individual needs. This flexibility helps align nutrition with specific health and fitness goals.
3 Day Time Audit
– Purpose: The video introduces the concept of a time audit to enhance productivity and self-awareness.
– Method: Conduct a simple time audit by recording activities every 15 minutes for three consecutive days.
– Benefits: Reveals patterns in daily activities, categorizes tasks from very important to worthless, and prompts reflection on task modification and distraction avoidance.
– Outcome: After the time audit, prioritize high-value tasks during peak productivity times, leading to better time management and accomplishment of important goals.