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