1 00:00:00,000 --> 00:00:00,000 2 00:00:15,540 --> 00:00:17,590 howdy warriors and welcome back I'm 3 00:00:17,590 --> 00:00:19,701 Lieutenant Colonel Brenda Bustillos , 4 00:00:19,701 --> 00:00:21,710 us army trade off command Dietitian 5 00:00:21,720 --> 00:00:24,360 today . I will highlight nutritional 6 00:00:24,360 --> 00:00:26,960 practices that will enable you to reach 7 00:00:26,970 --> 00:00:29,780 and maintain optimal performance . Wait 8 00:00:29,790 --> 00:00:33,450 for many of us injury , frequent travel , 9 00:00:33,460 --> 00:00:36,600 stress , lack of time or covid 19 10 00:00:36,600 --> 00:00:39,280 challenges for example , maybe a factor 11 00:00:39,280 --> 00:00:41,447 in a few extra pounds we've managed to 12 00:00:41,447 --> 00:00:44,180 accumulate , losing those extra pounds . 13 00:00:44,190 --> 00:00:47,410 Seems relatively easy , right ? Just 14 00:00:47,410 --> 00:00:50,180 take in less energy meaning the fuel or 15 00:00:50,180 --> 00:00:52,500 calories from food and fluids and use 16 00:00:52,510 --> 00:00:54,700 more of that energy out which are the 17 00:00:54,700 --> 00:00:56,867 calories burned through daily physical 18 00:00:56,867 --> 00:00:59,080 activity and training . Then your body 19 00:00:59,080 --> 00:01:01,320 will burn throughout the stored energy 20 00:01:01,330 --> 00:01:03,274 in the form of fat and you'll lose 21 00:01:03,274 --> 00:01:06,090 weight . But it isn't quite that easy 22 00:01:06,150 --> 00:01:09,150 because many other factors are involved 23 00:01:09,160 --> 00:01:12,210 in managing your weight . Some you can 24 00:01:12,210 --> 00:01:15,550 control others , you cannot . There may 25 00:01:15,550 --> 00:01:18,290 be social , environmental or behavioral 26 00:01:18,300 --> 00:01:20,670 influences that impact your weight gain 27 00:01:20,680 --> 00:01:24,170 or inability to lose weight . Some 28 00:01:24,170 --> 00:01:27,060 factors you can control most of the 29 00:01:27,060 --> 00:01:29,880 time are the type and amount of food 30 00:01:29,880 --> 00:01:32,990 you eat . Travel , deployment and 31 00:01:32,990 --> 00:01:35,046 training might limit your ability to 32 00:01:35,046 --> 00:01:37,157 choose the foods you want because the 33 00:01:37,157 --> 00:01:39,900 available options are limited or you're 34 00:01:39,900 --> 00:01:42,350 just on a different schedule . Not 35 00:01:42,360 --> 00:01:45,160 every eating style is right for you all 36 00:01:45,160 --> 00:01:47,960 the time . I'm going to pause here and 37 00:01:47,960 --> 00:01:50,760 say that though I am a dietitian , the 38 00:01:50,760 --> 00:01:54,320 word Diet is a four letter word to me . 39 00:01:54,390 --> 00:01:56,960 Instead , I want to use words like or 40 00:01:56,960 --> 00:01:59,390 phrases like eating style , eating 41 00:01:59,390 --> 00:02:01,780 patterns or plans or just simply 42 00:02:01,780 --> 00:02:04,770 dietary behaviors , the eating pattern 43 00:02:04,770 --> 00:02:07,160 you like might not be appropriate in 44 00:02:07,170 --> 00:02:09,550 every circumstance such as when the 45 00:02:09,550 --> 00:02:12,300 demands of high intensity causes your 46 00:02:12,310 --> 00:02:15,780 eating style to result in under fueling , 47 00:02:16,340 --> 00:02:18,710 under fueling or undereating is when 48 00:02:18,710 --> 00:02:20,821 you eat fewer calories than what your 49 00:02:20,821 --> 00:02:24,640 body requires . Low energy intake 50 00:02:24,650 --> 00:02:27,130 or fewer calories consumed doesn't 51 00:02:27,140 --> 00:02:30,190 always mean less food . So let's look 52 00:02:30,190 --> 00:02:33,920 at this example . Here we have 340 53 00:02:33,920 --> 00:02:37,330 calories of chocolate chip cookies Or 54 00:02:37,330 --> 00:02:40,150 for 340 calories , you can have all of 55 00:02:40,160 --> 00:02:44,060 this three cups of popcorn , one whole 56 00:02:44,060 --> 00:02:47,000 grain , whole wheat pita with hummus , 57 00:02:47,010 --> 00:02:49,600 rotisserie chicken and some good 58 00:02:49,600 --> 00:02:51,870 veggies added . So when you compare 59 00:02:51,870 --> 00:02:53,930 these two options , the healthier 60 00:02:53,930 --> 00:02:56,090 option will create the sensation of 61 00:02:56,100 --> 00:02:59,300 being full . Whereas that sensation of 62 00:02:59,300 --> 00:03:01,467 fullness may not come until you eat an 63 00:03:01,467 --> 00:03:03,560 entire box of these chocolate chip 64 00:03:03,560 --> 00:03:06,120 cookies . So choosing different types 65 00:03:06,120 --> 00:03:08,342 of food or eating patterns can help you 66 00:03:08,342 --> 00:03:10,453 succeed in managing your weight . You 67 00:03:10,453 --> 00:03:12,490 do have options and choices you're 68 00:03:12,500 --> 00:03:14,770 eating pattern or style might change 69 00:03:14,770 --> 00:03:17,220 depending on changes in your lifestyle , 70 00:03:17,230 --> 00:03:20,050 health or training and activity goals . 71 00:03:20,540 --> 00:03:22,800 One style might work better for you 72 00:03:22,800 --> 00:03:24,911 during intense training or operations 73 00:03:24,911 --> 00:03:27,190 while another might work better during 74 00:03:27,200 --> 00:03:30,330 a pcs or deployment . So you might need 75 00:03:30,330 --> 00:03:32,880 to adjust . Finding an eating pattern 76 00:03:32,880 --> 00:03:35,150 that works might take some trial and 77 00:03:35,150 --> 00:03:37,380 error . However , it's important to 78 00:03:37,380 --> 00:03:39,920 consider a variety of nutrition and 79 00:03:39,920 --> 00:03:41,980 lifestyle factors to help you choose 80 00:03:41,980 --> 00:03:44,310 the eating pattern . That's best for 81 00:03:44,310 --> 00:03:46,690 you , no matter what your current 82 00:03:46,690 --> 00:03:48,430 performance schools are . It's 83 00:03:48,430 --> 00:03:52,080 important to be realistic , meaningful 84 00:03:52,090 --> 00:03:55,100 and safe . Weight loss does not happen 85 00:03:55,110 --> 00:03:57,950 overnight in order to preserve lean 86 00:03:57,950 --> 00:04:00,770 muscle mass and performance . A weight 87 00:04:00,770 --> 00:04:03,750 loss of no more than half a pound to 88 00:04:03,750 --> 00:04:07,300 £2 per week is ideal . Here are a few 89 00:04:07,300 --> 00:04:10,400 recommendations , assess your current 90 00:04:10,410 --> 00:04:13,430 habits . In the last video we discussed 91 00:04:13,430 --> 00:04:15,820 serving sizes and how to interpret food 92 00:04:15,820 --> 00:04:18,860 labels , make sure the food choices and 93 00:04:18,860 --> 00:04:21,160 portions you consume are the best for 94 00:04:21,160 --> 00:04:23,160 meeting your performance and weight 95 00:04:23,160 --> 00:04:26,030 goals when in doubt , resist the urge 96 00:04:26,030 --> 00:04:29,300 to go online and search for the best 97 00:04:29,300 --> 00:04:31,780 weight loss diet . This will lead you 98 00:04:31,780 --> 00:04:34,580 down a road of confusion , frustration 99 00:04:34,800 --> 00:04:37,900 and disappointment . Track your food 100 00:04:37,900 --> 00:04:40,310 intake . People who have been the most 101 00:04:40,310 --> 00:04:41,977 successful with achieving and 102 00:04:41,977 --> 00:04:44,088 maintaining their optimal weight loss 103 00:04:44,088 --> 00:04:46,254 are those who are generally consistent 104 00:04:46,254 --> 00:04:48,477 about tracking , That means you're just 105 00:04:48,477 --> 00:04:51,330 more mindful of what you consume . So 106 00:04:51,330 --> 00:04:54,150 in other words , you can use a manual 107 00:04:54,160 --> 00:04:56,800 which is paper and pen or a digital 108 00:04:56,800 --> 00:04:59,440 tracker as a visual guide that can help 109 00:04:59,440 --> 00:05:03,360 you monitor what and how much and if 110 00:05:03,360 --> 00:05:05,730 you've consumed enough or too much in a 111 00:05:05,730 --> 00:05:08,150 day's time . Now , these tracking 112 00:05:08,150 --> 00:05:10,960 applications or apps may be useful to 113 00:05:10,960 --> 00:05:13,293 those seeking guidance for better sleep , 114 00:05:13,440 --> 00:05:16,110 free trainer led workouts , access to 115 00:05:16,110 --> 00:05:19,160 helpful recipes and also meditation and 116 00:05:19,160 --> 00:05:21,382 mindfulness strategies . Just to name a 117 00:05:21,382 --> 00:05:23,890 few . Are you familiar with digital 118 00:05:23,890 --> 00:05:25,830 food and fitness tracking apps ? 119 00:05:25,840 --> 00:05:28,800 Because there are many free online apps 120 00:05:28,800 --> 00:05:30,744 that can help you on your tracking 121 00:05:30,744 --> 00:05:33,310 journey . As I stated in the last video 122 00:05:33,360 --> 00:05:35,390 you're registered dietitian or army 123 00:05:35,390 --> 00:05:37,390 wellness center health educator can 124 00:05:37,390 --> 00:05:39,223 help you determine the amount of 125 00:05:39,223 --> 00:05:41,620 calories unique per day to support 126 00:05:41,630 --> 00:05:44,340 optimal health and performance . The 127 00:05:44,340 --> 00:05:46,620 amount you need varies based on 128 00:05:46,620 --> 00:05:50,230 biological , height , weight , age and 129 00:05:50,230 --> 00:05:52,940 activity level . Other factors that can 130 00:05:52,950 --> 00:05:55,480 affect how many calories your body uses 131 00:05:55,480 --> 00:05:58,020 for energy , which can also impact how 132 00:05:58,020 --> 00:06:00,160 many you should consume include 133 00:06:00,160 --> 00:06:03,110 hormones , your individual metabolism , 134 00:06:03,150 --> 00:06:05,440 some medications and your overall 135 00:06:05,440 --> 00:06:08,200 health status . Trackers can help you 136 00:06:08,200 --> 00:06:11,270 stay on track by promoting mindfulness 137 00:06:11,280 --> 00:06:13,336 and will indicate when you're on the 138 00:06:13,336 --> 00:06:15,224 verge of consuming more than your 139 00:06:15,224 --> 00:06:17,910 body's needs , consume quality calories . 140 00:06:18,120 --> 00:06:20,231 And what I mean by that is focused on 141 00:06:20,231 --> 00:06:22,009 regularly eating foods that are 142 00:06:22,009 --> 00:06:24,250 nutrient rich and so we've talked about 143 00:06:24,260 --> 00:06:26,700 these in previous videos but for 144 00:06:26,700 --> 00:06:28,990 example , lean sources of protein 145 00:06:28,990 --> 00:06:31,490 including fish , poultry , beans , nuts 146 00:06:31,490 --> 00:06:33,850 and some dairy products , whole grains , 147 00:06:33,860 --> 00:06:37,640 fruit and vegetables and stay hydrated , 148 00:06:37,650 --> 00:06:40,710 choose low calorie beverages such as 149 00:06:40,710 --> 00:06:43,430 water . You can drink low fat milk or 150 00:06:43,440 --> 00:06:45,920 unsweetened beverages during and 151 00:06:45,920 --> 00:06:49,360 between mills hydration does not come 152 00:06:49,360 --> 00:06:52,050 from an energy drink . Remember 153 00:06:52,050 --> 00:06:54,510 nutrition requirements vary based on 154 00:06:54,520 --> 00:06:56,890 individual performance goals , task 155 00:06:56,890 --> 00:06:59,140 specific training and operational 156 00:06:59,140 --> 00:07:02,130 demands for a deeper understanding of 157 00:07:02,130 --> 00:07:04,130 the nutrient rich food sources that 158 00:07:04,130 --> 00:07:06,297 will support your performance and your 159 00:07:06,297 --> 00:07:08,463 optimal performance weight . Check out 160 00:07:08,463 --> 00:07:10,590 our other videos in this series . You 161 00:07:10,590 --> 00:07:12,701 should also connect with a registered 162 00:07:12,701 --> 00:07:14,812 dietitian for individualized guidance 163 00:07:14,812 --> 00:07:16,701 on how you can meet your specific 164 00:07:16,701 --> 00:07:19,410 nutrition needs and performance goals . 165 00:07:19,420 --> 00:07:21,540 Did you enjoy this video , then don't 166 00:07:21,540 --> 00:07:23,762 stop here . If you want to get the most 167 00:07:23,762 --> 00:07:25,929 out of your nutrition , then tune into 168 00:07:25,929 --> 00:07:28,380 our next video in this series . Until 169 00:07:28,380 --> 00:07:30,630 then , I wish you health , happiness 170 00:07:30,640 --> 00:07:32,010 and high performance .