1. Prevention and Performance Rx Ian K. Barstow MHS, PT, CSCS
Nutrition Rx
Prevention and Performance Rx
Ian K. Barstow MHS, PT, CSCS

2. Let your food be your medicine and medicine be your food.

3. NRx Superfoods 1. Blueberries 2. Kale>Brocoli>Spinach
3. Cold water fish salmon>tuna
4. Beans Red/Pinto
5. Low Fat Greek Yogurt> nonfat yogurt
6. Beets>Tomatos
7. Sweet Potato>Pumpkin
8. Water ( with lemon)> other hydration
9 Green Tea
10. N3 Nuts
10. Whey Protein ( lifting weights) Isolates

4. Detox from Sugar/Fat/Salt/?
Western Diet full Sugar/Salt/Fat/ Chemicals-
Food Giants want you addicted
Western diet to Superfoods Bland
Detox – Superfoods tasteful
Sensitize your taste buds while detoxing from harmful affects of modern diet

5. Detox Diet 4-6 Smoothies per day Veggies:Fruits 2:1 or 1:1
Add Whey Protein gram (1.5 X lean muscle mass in kilos)
Add ice to increase volume
Eat every 3-hours

6. Perseverance Test with Smoothie
Marshmallow Test
It is not the knowing it is the doing.
Discipline 1-2 days poor
2-3 average
4-5 good
5 + super

7. Challenge Yourself to Detox

8. Detox = Kale 2 cups Low in Calories High in Nutrient ACK,
High in Fiber
High in Potassium, calcium
Anti inflammatory

9. 2 cups Kale+ 1 cup Blueberries
Antioxidants/phytonutrients
Good for Brain
Preserve Vision
Prevent Cancer
Increase Metabolism

10. 2 cups Kale + cup Blueberries + Carrots ½ cup
High Fiber/ Phytonutrients
Good for Vision
Great for Liver
Cancer Prevention
Weight loss

11. +2 Cups Kale + 1 Cup Blueberries + ½ Cup Carrots +Whey Protein 1-2 scoops
Biological Value > 100
All the essential amino acids
, Lean Muscle Mass increase
1.5 x lean body mass in kilos

12. Calculate Whey Protein
66 kilos and 10% body fat
60 lean kilo x 1.5 = 90 gram of protein a day
90 grams /6(meal number) = 15 grams protein per smoothie
90/ 5 meals = 18 grams of whey per smoothie
90/4 meals = 22.5 grams of whey

13. +Ginger 4 grams
2 cups Kale + Cup of Blueberries cup carrots + Whey + ginger
Anti inflammatory
Anti histamine

14. Stop Eating like a Sumo Eat more small meals
Sumo’s Eat Twice a day
Eat 5-6 times
Decrease Calorie 30%
Will not feel hungry fiber slows absorption

15. Plan Detox
8 am
11 am
2 pm
5 pm
8 pm
11 pm

16. Add Omega three fat and multivitamin tablets
Omega Three B

17. Now Detox for X? days 2 cups of Kale 1 cup of Blueberries/
½ cup of Carrots
4 grams of Ginger
Whey protein ( Lean Body weight x 1.5/ no# smoothies)

18. X Days? = Your Discipline
X= 1-2 days Poor Discipline
X=2-3 days Average Discipline
X=3-4 days Good Discipline
X=5 days Great Discipline
X> 5 days Super Disciplined

19. Negative Calories = fat loss
Laws of thermodynamics
Negative kcal = pound of fat

20. 1200 Kcal Diet =7000 kcal or 2lbs of fat
2200 kcals(avediet) kcals
= 1000 kcal less a day
1000 x 7 days
=7000 kcal or 2lbs of fat

22. Other Smoothies + superfood you know
Kale
+Pineapple
+Orange
+Ginger
+Carrots
+ Cranberries
+Whey Protein
Broccoli
+Blueberries/ Raspberries/
+Chia Seed
+Apple
+beet
+Whey Protein

23. Start today