Coach Jenny and Pamela Bede discuss how to improve nutritional foundations for 2018. This episode will help you create and improve your fitness, nutrition, and strength goals for those looking to lose weight, improve energy, health, and performance.
Pamela Bede is a certified specialist in sports dietetics, a nutrition spokesperson, industry strategist, freelancer, and consultant. She specializes in writing and speaking about sports nutrition, weight management, and wellness. Through her work with publications such as Runner's World, and through individual outreach, Pamela impacts the lives of athletes and nutrition clients and helps them to optimize nutritional status and improve performance through nutrition.
TIMELINE HIGHLIGHTS:
0:00 INTRODUCTION
2:09 PAM BEDE INTERVIEW
3:21 TIPS FOR PRENATAL NUTRITION
5:51 FINAL TRIMESTER PREPERATIONS
7:30 ADVICE FOR NEW MOMS
9:02 ESTABLISHING NUTRITIONAL FOUNDATIONS
9:56 NUTRITION AND WEIGHT LOSS GOALS
14:20 REMEDIES FOR WEIGHT LOSS DIFFICULTIES
16:03 RESTING METABOLIC ASSESSMENTS
18:18 LOSING WEIGHT AT 2,200 CALORIES PER DAY
19:55 COMMON WEIGHT LOSS MISTAKES
24:51 IMPROVING ENERGY & OVERALL HEALTH
27:16 MANAGING CRAVINGS
32:26 OPTIMIZING ATHLETIC PERFORMANCE
35:44 FLUCTUATIONS IN HYDRATION STATUS
38:42 HYDRATION GOALS
39:25 UNDER-FUELING HAZARDS
40:30 PERFORMANCE GOALS vs WEIGHT LOSS GOALS
43:20 MENOPAUSAL NUTRITION
KEY TAKEAWAYS:
- Supplement to meet your protein needs in first trimester.
- Essential prenatal nutrients are Iron, Vitamin D, and Calcium.
- 40/30/30 = Calorie intake is 40% Carbs, 30% Proteins, and 30% Fats.
- The importance of nutrient timing, recovery, fueling on the road, and hydration.
- Portion control is essential to weight loss.
- French fries aren’t vegetables.
GUEST BIOGRAPHY:
Pamela Bede is a sports dietitian with Abbott's EAS Sports Nutrition. She works with athletes and coaches to support the development of innovative nutrition products that help active people and athletes of all levels achieve their goals.
As a marathoner, triathlete, and dietitian, Pamela knows firsthand the important role nutrition plays in athletic performance. A 21-time marathoner and an Ironman triathlete, Pamela works passionately with athletes, trainers and coach to share nutrition and training insight. She has contributed to multiple books and regularly writes a column, “Fuel School,” published by Runner’s World magazine.
Prior to joining Abbott, Pamela was a pediatric clinical dietitian and worked in the areas of pediatric obesity, Type 1 diabetes and general pediatrics. She earned a Bachelor of Science in Dietetics from Miami University and a Master of Science in Medical Dietetics from The Ohio State University.
Pamela’s areas of expertise include sports nutrition, diet trends, marathon training, meal planning, recovery nutrition, pregnancy and training, and dietetic counseling.
Official Website - Swim, Bike, Run, Eat
Pamela on Twitter, Linked-In, & Instagram
Pamela’s FUEL SCHOOL Article Archive on Runner’s World
Runner’s World Run to Lose: A Complete Guide to Weight Loss for Runners
