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UBUNTU NUTRITION

How do I use this resource?

Hi there! Welcome to our ultimate resource for content creators within the health, nutrition and fitness space. All you need to do to find some inspiration for your posts is press:

CTRL + F

and type a keyword e.g. “fiber” and all the post types containing that keyword will be highlighted. And then you’re off!¬†

Nutrition Science

  • What are calories
  • What is energy balance?
  • Nutrients & their calories¬†
  • How to calculate your calories
  • How we expend energy¬†
  • Talk about standardized equations and the groups they are best fit for¬†
  • Direct them to trusted calculators
  • Use the very basic multipliers¬†
  • Emphasize the important that these are approximate¬†

Talk about the

Give people understanding of the necessary proportions of macronutrients e.g. “What is protein and how much do I need” 

  • What are carbohydrates?
  • How much carbohydrates do I need?
  • How do carbohydrates provide energy? 
  • Different forms of carbohydrates
  • Carbohydrates after training? 
  • Low vs high fiber carbohydrates 
  • What are “free sugars/added sugars” 
  • Understanding the carbohydrate section on food labels
  • Carbohydrates before training 
  • Low carb – is it sensible?
  • Are sugary soda drinks bad? 
  • How much protein do I need?¬†
  • High-quality protein sources¬†
  • Complementary protein pairings
  • How to adjust¬†
  • Plant vs Animal based protein – key differences¬†
  • ¬†What is the leucine threshold?
  • How much X do I need to get 3 grams of leucine?¬†
  • Isocaloric diets but varying protein – what is the key benefit¬†
  • TEF across macronutrients¬†
  • What are “lean” proteins¬†
  • Cut of beef with low fat content¬†
  • Protein timing after exercise¬†
  • Protein intake for older individuals – what is the difference?
  • Explain the roles of fat in the human body
  • Explain that fat is an essential component in the human diet
  • Talk about “healthy vs unhealthy” fat sources 
  • How much fat should I eat per day? 
  • Omega-3 rich foods 
  • Who should supplement with Omega-3?
  • Water vs fat soluble vitamins
  • Talk about the vitamins in the diet that people generally lack the most
  • Explain the roles of vitamins
  • Explain the concept of eating a rainbow of colour to boost vitamin intake
  • 5 foods that are high in X
  • Explain the concept of diet diversity for avoiding risk of marginal intakes 
  • What are minerals?¬†
  • Explain the negative effects of inadequate mineral intake
  • Explain the role of electrolytes
  • Talk about how micronutrients are part of the building blocks of tissues
  • How do I ensure I get enough?
  • Explain the role of vitamin D in calcium absorption¬†
  • What are antioxidants?¬†
  • Are antioxidants “essential”¬†
  • What are antioxidants important?¬†
  • Food sources high in antioxidants¬†
  • Explain the pitfalls of too much antioxidants for athletes
  • What is fiber¬†
  • What is the roles of fiber¬†
  • How much fiber do we need¬†
  • What are the different types of fiber¬†
  • Easy ways to boost fiber intake

Behavior Change

  • What is a habit¬†
  • How to identify heathy habits¬†
  • How to stay consistent¬†
  • How to make long-lasting change¬†
  • Talk about the power of reflection for assessing how habits and new behaviors are fitting with you
  • How can I progress this if it is too simple¬†
  • How can I regress it if it is too difficult¬†
  • Talk about how reflection serves as a tool for creating awareness¬†¬†
  • Hydrate in the AM¬†
  • Go brown with your grains¬†
  • Add veg whenever possible¬†
  • Start with protein¬†
  • Check nutrition labels for more fiber¬†
  • Stop fearing sugar, but monitor added sugar intake¬†
  • Plan and prepare¬†
  • Get steps in¬†
  • Take the stairs where possible¬†
  • Walk and talk phone calls
  • Walk and talk with friends¬†
  • Park in a parking space further from the shop entrance
  • Ask yourself if you are hungry before eating
  • Eat with intention
  • Hydrating before 2 PM¬†
  • Eat different plants every day¬†
  • Repair and recover after training¬†
  • Teach people the difference between “being coached” vs. working with a coach.¬†
  • When people choose their approach alongside a well-informed coach, they will be much more likely to adhere to their programs!¬†
  • Don’t just rely on objective results for creating adherence and measuring progress. Be subjective in how you deal with clients.¬†
  • Give visual feedback that shows progress in both objective and subjective areas.¬†
  • Practise what you preach. Show them that you incorporate health promoting actions into your day too.¬†
  • Talk about the importance of ¬† your clients finding their “why”¬†
  • Identifying the true motivations for a goal can can massive for adherence to the program¬†
  • How do we know what our “why” is? Ask yourself “why” several times.¬†
  • Explain to clients that motivation can often proceeds action and that simply starting can ignite a flame that will maintain motivation over the long-term.¬†
  • Talk about the three ingredients for successful and long-term behavior change¬†
    • Capability¬†
    • Opportunity¬†
    • Motivation¬†
  • Learn more here
  • And here
  • Talk about how the completion of a small, trivial habit such as making your bed, when linked with several downstream habits e.g. having a glass of water, cooking breakfast and brushing your teeth, can initiate this cascade
  • Other examples include when you go for a walk, pair this with when you listen to your favourite podcast.¬†
  • Pair going for a 30 minute walk with meeting a friend for a catch-up
  • Learn more here
  • ¬†
  • “An ounce of prevention is worth a pound of cure” – Benjamin Franklin¬†

 

  • “Your self-talk is the channel of behavior change” – Gino Norris¬†

 

  • “There’s no power in knowledge, unless it’s part of a powerful strategy” -Eric Davis¬†

 

  • “Motivation is what gets you started, habit is what keeps you going” – Jim Rohn

 

  • “Depending on what they are, habits will either make or break us. We become what we repeatedly do.” Sean Covey

 

  • “Healthy habits are learned in the same way as unhealthy ones, through practice”- Wayne Dyer

Performance Nutrition

  • Choose the right oil¬†
  • ¬†Cooking on the correct heat – charring is not ideal
  • Use a measuring tool for cooking oils rather than free pouring¬†
  • Fueling for the work required¬†
  • Making sure not to overfuel¬†
  • How to ensure you are hitting your targets¬†
  • Low-energy availability in males
  • Low-energy availability in females
  • Using performance plates to guide intakes¬†
  • Creating awareness on energy intakes and expenditures
  • Talk about the pillars of performance that are related to the clients you are speaking to¬†
  • For example, in busy professionals: Cognitive function, Physical health, movement & vigor, progression, fulfillment¬†
  • Identifying what performance means in their sector, will help your clients to identify what habits they need to make in their lifestyle¬†
  • Five meals that are great before/after:¬†
    • Training
    • Work¬†
    • Shift work¬†
    • Running¬†
    • Sleeping
    • Flying (pilots)¬†
    • Fighting (fighters)
  • Five snacks to prep for: the above tasks
  • Blood sugar stabilization during tactical work (firefighters, police officers, paramedics, doctors)¬†
  • ¬†

Cooking & Preparation

  • Talk here about simple strategies that take very little effort or time to add to your clients’ routines¬†
    • Buy a wok¬†
    • Choose the best oil¬†
    • Optimising the kitchen for efficiency¬†
    • Helpful recipe sources¬†
    • How to make creamy-type liquids without heavy creams
  • Learn more here
  • Talk about the high heats and how they impact water-soluble nutrients
  • Retain the water if boiling vegetables
  • Talk about the need to cook dark, leafy greens to free up the nutrients in the food matrix
  • Learn more here
  • Potential benefits of certified organic?
  • Discuss the variance in “organic” products
  • Organic doesn’t mean pesticides are not used
  • When organic is not available – local?
  • Is there risks with conventional?
  • Organic vs. conventional meats
  • Swap spices in for salt, butter and/or oil when needed
  • Talk about the potential health benefits of:¬†
    • Turmeric¬†
    • Oregano¬†
    • Basil¬†
    • Cumin¬†
    • Paprika¬†
    • Ginger
    • Garlic
  • Learn more here
  • Warn against cooking red meat at high temperatures¬†
  • Talk about safe cooking practices for red meat¬†
  • Talk about cooking minced meat thoroughly

Fat Loss

  • What is the theory of energy balance?
  • What is a calorie deficit?
  • How do I create a calorie deficit?¬†
  • How do I burn energy?¬†
  • Explain that fat “burning” or oxidation does not mean fat loss
  • Explain the role of physical activity in fat loss.¬†
  • Explain why even micro breaks can aid in fat loss(i.e. 5 minutes walking done multiple time across the day)
  • Explain why resistance training aids is important for maintaining muscle mass
  • Educate clients on the type of resistance training they should do when dieting (i.e. lower rep ranges)¬†
  • Refer back to the concept of energy balance on how fat loss actually occurs¬†
  • Explain how carbohydrates can aid in the fat loss process.¬†¬†
  • How much carbohydrates should I eat?¬†
  • Why higher fiber carbohydrate sources are more favourable fat loss
  • Explain the “thermic effect of food”¬†
  • Compare the TEF of all three macronutrients
  • Explain why a high protein intake can be superior for fat loss¬†
  • Provide your client the comparison of isocaloric diets with varying protein intakes and the results on fat loss
  • Explain the role of protein in maintenance of muscle mass¬†
  • Explain why having higher lean muscle mass is favourable¬†
  • How much protein should I eat?¬†
  • Explain the theory of metabolic adaptation.¬†
  • Outline why weight loss eventually stalls during a dieting phase.
  • Provide strategies to combat against the onset of metabolic adaptation.¬†
  • Explain why very low calorie diets can lead to a more rapid onset of metabolic adaptation and thus a quicker rebound in body weight.
  • Emphasise that metabolic adaptation is a normal response to the “stress” of dieting (calorie restriction).
  • Eat a diet rich in protein, above 1.6 grams per kg of body mass and up to 2.5 grams per kg of body mass.¬†
  • Provide clients with “volume meal” options and explain what food volume is.¬†
  • Portray what a sustainable rate of weight loss is (0.25% to 0.5% of body weight per week. Slow and steady > rapid¬†
  • Emphasise to the importance of adequate sleep and the pitfalls sleep deprivation has on weight loss.¬†
  • Remove cognitive bias in clients who believe a dieting phase needs to be clean.
  • Show suitable “treats & sweets” that clients can easily include in their diet.¬†
  • Steps – why getting them in is important¬†

Muscle Gain

  • Explain the role of energy balance in muscle growth¬†
  • What is a calorie surplus?
  • What is a realistic rate of muscle gain?¬†
  • Explain the role of exercise in muscle growth 
  • Explain the concept of the anabolic window 
  • Educate clients that this window is much larger than they think 
  • Explain the type of exercise needed for muscle growth
  • Explain the concept of progressive overload 
  • Explain the role of protein in muscle growth¬†
  • Explain the concept of muscle protein synthesis¬†
  • Explain how MPS increases¬†
  • What is the leucine threshold¬†
  • How much of X do I need to eat to get 3 grams of leucine¬†
  • 5 foods that are rich in leucine¬†
  • Impact of insufficient sleep on muscle maintenance and gain

Supplements

  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?
  • What does it do?
  • How does it work/does it work 
  • How should you take it? 
  • Is it safe?
  • Where should I get it?

Nutrition Myths

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  • Explain (with diagrams) how the body cleans and filters your body a.k.a. the liver and kidneys

 

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