1. Nutritionally FIT

3. Nutritionally Fit God has a body = Yours
Do you not know that your body is a temple of the Holy Spirit who is in you.
1 Corinthians 6:19

4. Nutritionally Fit
“You already know
what to eat or drink”

5. Which is Better for You? Nutritionally Fit
BIG MAC
Skinless Chicken

6. Which is Better for You? Nutritionally Fit
Coke
Water

7. Drink 1 liter of water starting when you
get up in the morning until 2:00pm.
Drink 1 liter of water from
2:00pm until bedtime.

8. Benefits of Drinking Water
Regulate Appetite
Increase Metabolism
Boost Energy Levels
Help Reduce Blood Pressure
Help Reduce High Cholesterol
Ease Joint Pain
Release Toxic Waste Products
Improves Skin

10. Nutritionally Fit Purpose of Boot Camp
Develop the healthy habit of regular exercise.
Increase the amount of water intake.
Eliminate insulin resistance by reducing consumption of processed carbohydrates

11. Insulin Resistance
Insulin Resistance occurs when the normal amount of insulin secreted by the pancreas is unable to unlock the doors to the cell.
Insulin acts as the doorman at the entrance to your cell.

12. Insulin Resistance

13. Diabetes and Scripture
Be self-controlled and alert. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 1 Peter 5:8
Be self-controlled and alert. Your enemy diabetes prowls around like a roaring lion looking for someone to devour. 1 Coach 5:8

14. The Glycemic Index
The Glycemic Index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating.
Foods with a High-GI ranking are those which are rapidly absorbed and result in marked increase in blood sugar levels.
Food with a Low-GI, by virtue of their slow absorption, produce gradual rises in blood sugar and have proven health benefits.

15. Benefits of Low GI Foods
Prevent type 2 diabetes.
Fend off heart disease.
Helps you avoid serious side effects if you have diabetes.
Curb your appetite so you lose weight.
Helps you feel more energetic.

16. Glycemic Index
Low GI foods = GOOD Foods less than 55 produce a gradual rise in blood sugar that's easy on the body.
Intermediate GI foods = FAIR
Foods between 55 and 70.
High GI Foods = POOR
Foods higher than 70 cause blood sugar as well as insulin levels to spike.

18. Low Glycemic Foods GOOD — Less Than 55 Artichoke 15 Asparagus 15
Broccoli 15
Peach 28
Soy Milk 30
All Bran 42

19. Immediate Glycemic Foods
Fair — 55 to 70
Brown Rice 55
Popcorn 55
Bran Chex 58
Raisins 64
Rye Bread 68
Life Savers 70

20. High Glycemic Foods Poor — 70 and above Bagel 72 Honey 73 Donuts 75
French Fries 76
Baked Potato 86
Dates
103

21. You Must Know This! For people who want to lose body fat,
a daily regimen of exercise and
eliminating High Glycemic Index foods
will assure success.

22. After Boot Camp
Results = Momentum = Habits = Changed Lives
Results = Momentum = Habits = Changed Lives
Your unhealthy desire for processed carbohydrates—such as sugary foods, pastries, some potatoes and low-nutrition breads—will fade away.
Short Term Pain is Worth Long Term Health

23. After Boot Camp-Weekdays
Eat carbs from the (Good) Low Glycemic Index the majority of the time.
Occasionally Eat carbs from the (Fair) Immediate Glycemic Index foods but in moderate portions.
Drink water only with the exception of 2 cups of coffee per day. (8 oz. each)

24. After Boot Camp-Weekends
Eat carbs from the (Good) Low Glycemic Index the majority of the time.
Occasionally Eat carbs from the (Fair) Immediate Glycemic Index foods but in moderate portions.
Drink water only with the exception of 2 cups of coffee per day. (8 oz. each)

25. Golden Ticket-Weekends
Spend Golden Tickets on any food or beverage you want.

26. You are free to have ANY “1” food/beverage
Golden Tickets
You are free to have ANY “1” food/beverage
in MODERATION.
1 Golden Ticket for Saturday
1 Golden Ticket for Sunday

27. Reporting GT’s
Daily Reports for Sunday and Monday, include what you spent your Golden Tickets on:
—Example: 2 pieces of Pizza (GT)
—Example: 1, 12oz. Diet Coke (GT)
Only 1 Golden Ticket per day. No Saving GT’s.
Golden Tickets are null and void at Midnight every Saturday and Sunday.

28. Healthy Thinking about Food
Set your mind on the things above, not on the things of earth Colossians 3:2
Set your mind not on food but on what you want to become. (Your Physical Goal).
Coach Nava

29. 5 Simple Nutritional Tips
Eat six small meals throughout the day
Eliminate fast foods
Drink only water
Eat until you’re satisfied, rather than full
Minimize processed carbs

30. Quick Food Suggestions
Protein Powder Shakes:
Whey
Soy
Make Replacement Shakes
Protein Bars, Energy Bars

31. Supplements Multi-Vitamin and Mineral Green Tea: increase metabolism
Glucosamine: lubrication for joints
Omega-3 Fish Oil:
lower high blood pressure due to cardiovascular disease.
reduce high cholesterol.

32. Totally Fit Life Truth
You really are
what you eat.