functional fitness & nutrition - lakeside, ohio
TRANSCRIPT
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Nutrition & Functional Fitness Sarah Torok-Gerard, Ph.D., CHC
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What is a calorie?
• Provide energy so the body functions properly
• Number of calories in a food depends on
– the amount of energy the food provides
• Number of calories a person needs depends on
– age, height, weight, gender, and activity level
• Consuming more calories than you burn off in normal daily activity or during exercise can result in weight gain
American Council on Exercise (2013)
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Macronutrients vs. Micronutrients
Macronutrient
• Nutrient the body requires in large amounts
– Protein, fat, carbs
Micronutrient
• Organic or inorganic compound the body requires in very small amounts
– Vitamins, minerals
Berardi, Andrews, St. Pierre, Scott-Dixon, Kollias, & DePutter, (2017)
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Macronutrients: Carbohydrates • Body’s immediate source of energy
– Only source of energy for brain and red blood cell functioning
– Some carbs (fiber) improve digestive health and cholesterol
• Built from subunits of – Monosaccharides
• sugar compounds, made up of carbon with water attached
• 3 monosaccharides can be used by humans – glucose
• predominant sugar found in nature; basic building block of most other carbohydrates
– fructose • sweetest of the monosaccharides; fruit sugar
– galactose • most often linked with glucose to form lactose
American Council on Exercise (2013)
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Metabolism and storage of Carbohydrates
• Blood glucose is delivered to cells
• Broken down to carbon dioxide and water-releasing ATP
• Carbs that aren’t immediately used as energy are stored in the liver as glycogen
– Liver: 90 grams of glycogen = 360 calories
– Muscle: (minimum of) 150 grams of glycogen = 600 calories (this amount can be increased 5-fold with athletic training)
• If person consumes more carbs than the body can store, they are converted/stored as fat
American Council on Exercise (2013)
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Macronutrients: Proteins • Form major structural component of
– muscle, brain, nervous system, blood skin, and hair
• Serves as a transport mechanism for
– iron, vitamins, minerals, fats, oxygen within the body
– is the key to acid-base and fluid balance
• Form enzymes that speed up chemical reactions and create antibodies
– body uses to fight inflection
• Built from essential and nonessential amino acids
– are carbohydrates with an attached nitrogen-containing amino group
American Council on Exercise (2013)
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Metabolism and storage of protein
• A body uses protein through continual breaking down and building up of cells
• Dietary and recycled amino acids used as fuel
• Body does not store protein
– Continuous recycling of amino acids through removal and addition of nitrogen allows body to carefully regulate protein balance
– Muscle tissues undergo continual breakdown and resynthesis of protein
American Council on Exercise (2013)
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Macronutrient: Fat
• Comprised of amino acids
• Foods high in fats should be eaten in limited quantities if weight loss is the goal
– BUT, they shouldn’t be avoided all together
• Serve many critical functions in the body including:
– Insulation
– Cell structure
– Nerve transmissions
– Vitamin absorption
– Hormone production
American Council on Exercise (2013)
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Metabolism & storage of fat
• Serves as an energy source
– Stored primarily in adipose tissue
– Can also be used to replenish triglyceride stores or remains as free-floating fatty acids
• Serves as thermal insulation
• Protects and cushions vital organs
• Aids in the absorption of fat soluble vitamins
American Council on Exercise (2013)
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Micronutrients
• Only needed in small amounts in the body
• Enable body to produce hormones, enzymes and other nutrients
• Essential for proper growth and development
– Vitamins • Organic, carbon-containing, non-caloric micronutrients
• Essential for normal physiological functioning
• Consumption of a variety of nutrient dense foods needed
– Minerals • Serve numerous critical functions in the body
• Regulate enzyme activity
• Maintain acid based balance
• Assist in growth
• Found in the body and food
• Use depends on their bioavailability
American Council on Exercise (2013)
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Water
• Body compensates for lost fluid by retaining more water and excreting more concentrated urine
– A person is dehydrated in these conditions
– Dehydration can lead to heat exhaustion and eventually heat stroke
• Hyponatremia occurs when a person has consumed too much water
– Most people have the ability to adapt to a range of levels of hydration so few recreational exercisers tend to suffer from either condition
• Thirst should be the guide
American Council on Exercise (2013)
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Calories in macronutrients • Number of k calories for each macronutrient per gram-
– Carbohydrate = 4 cals per gram
– Fat = 9 cals per gram
– Protein = 4 cals per gram
– Alcohol = 7 cals per gram
• Percentages for appropriate caloric intake (based on average daily caloric intake of 2000 calorie diet):
– Fats = 20-35 percent
– Carbohydrates = 45-65 percent daily intake
– Proteins = 10-35 percent
American Council on Exercise (2013)
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To calculate the overall range you should consume, multiply each range by overall caloric allowance.
• Example: Sarah can consume 1700 calories a day
• Daily Fat calories Sarah should be consuming:
– 1700*.20 = 340 cals to 1700*.35 = 595 cals
• Converted to daily grams:
– 340 cals/9 g (of fat per calorie) = 37.78g to 595 cals/9 g (of fat per calorie) = 66.11g
• Daily Carbohydrate calories Sarah should be consuming:
– 1700*.45 = 765 cals to 1700*.65 = 1105 cals
• Converted to daily grams:
– 765 cals/4 g (of carb per calorie) = 191.25g to 1105 cals/4 g (of carb per calorie) = 276.25g
• Daily Protein calories Sarah should be consuming:
– 1700*.10 = 170 cals to 1700*.35 = 595 cals
• Converted to daily grams:
– 170 cals/4 g (of protein per calorie) = 42.5g to 595 cals/4 g (of protein per calorie) = 148.75g
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Label Reading
http://www.newdesignfile.com/postpic/2011/11/new-nutrition-facts-label_47316.jpg
http://www.core-condition.com/wp-content/uploads/2016/10/nutrition-labels-decoded_47311-2.jpg
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So What Should We Eat?
• Michael Pollan
– Food science writer
– Published several books and documentaries on food • The Botany of Desire, The Omnivore’s Dilemma, Food Inc., Food Rules, In
Defense of Food, Cooked
– Avoid “food-like” substances
– Focus on WHOLE, NATURAL foods • not their macronutrient content
– Balanced diet of fats, proteins and carbs
– His dictum from Food Rules • Eat food. Mostly plants. Not too much.
http://michaelpollan.com/
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How Your Body Digests & Metabolizes Food Energy
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The Process of Digestion
• Digestion-related hormones
• Gastrin:
– Stimulates the stomach to release hyperchloric acid
– Resulting rapid acidification of the stomach denatures proteins and triggers activation of the enzyme pepcin
• Secretin:
– Decreases gut movement and slows digestion
• Cholecystokinin (CCK):
– Presence of fat in the small intestines triggers the release of this hormone
• Gastric inhibitory peptide:
– Stimulates the release of this and secretin, which decreases gut movement and slows digestion
http://3.bp.blogspot.com/-_jHvr_Uxy-I/Tygt1AwM5jI/AAAAAAAAAM0/n7MaYS_xsHI/s1600/digestive_system_functions.jpg American Council on Exercise (2013)
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Individual Differences in Metabolic Response • Epigenetics
– Non-DNA inheritance
– Sequence of DNA doesn’t change, but access to it changes biochemically • Passed down from generation to generation
– More responsive/vulnerable to environmental factors (e.g., diet, prolonged exposure to stress)
• Genetic Polymorphism
– Variation in the form of one or a sequence of genes
– Can explain why people respond slightly differently to various types of foods • Ex.) Lactose intolerance, Celiac disease, tolerance for spicy foods, flavor
preferences
• Nutrigenomics
– Study of how genes respond to nutritional intake
Berardi, et al., (2017)
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Energy Conversion & Metabolism
• Basal Metabolic Rate (BMR)
– Energy required to complete the sum total of life sustaining processes including
• Ion transport (40% BMR)
• Protein synthesis (20% BMR)
• Daily functioning such as breathing, circulation, and nutrient processing (40% BMR)
American Council on Exercise (2013)
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Energy Conversion & Metabolism
• Positive energy balance occurs when
– the intake of energy/calories is greater than the amount expended
• Negative energy balance occurs when
– the number of calories expended is greater than what is taken in and leads to weight loss
• Energy balance = Energy intake – Energy output
- OR -
• Energy balance = Calories consumed – Calories expended
American Council on Exercise (2013)
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Energy Conversion & Metabolism
• An increase in energy expenditure due to digestive processes (digestion, absorption, metabolism of food)
Thermic effect of food (TEF)
• Amount of energy expended in a 24-hour period, which includes basal metabolism, physical activity and dietary induced thermogenesis
Total Energy Expenditure (TEE)
• The calorie expenditure in a fasting state (a.k.a. basal metabolism) makes up approximately 60 to 75% of the TEE.
Basal Energy Expenditure (BEE)
American Council on Exercise (2013)
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Factors that contribute to a person’s energy requirements include…
“Controllable-ish” Factors
• Weight and body composition*
• Physical activity habits
• Environmental factors
– Smoking and caffeine intake
Uncontrollable Factors
• Age
• Gender
• Height
• The presence of disease or inflammation
• Metabolic adaptation
American Council on Exercise (2013)
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Set Point Theory (Scott, 2017)
• Originally developed Bennett & Gurin (1982)
• Body fights to maintain a given weight, even if that weight is too high
– Has an internal “thermostat” • High thermostat = higher weight as set point =
naturally heavier body weight
• Low thermostat = lower weight as set point = naturally leaner body weight
– Gene-environment correlations impact set point
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Set Point Theory & The Biggest Loser Study
• The Biggest Loser Study (2016)
– Objective: • Measure long-term changes in RMR and
body composition in Biggest Loser competitors
– Method: • Compared body composition indicators at
the end of the 30-weeks of Season 8 BL competition and 6 years later for 14 BL contestants
• Metabolic adaptation = residual RMR after adjusting for changes from age and body composition
• Contributes to set points
Fothergill et al., (2016)
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Set Point Theory & The Biggest Loser Study
– Results:
• After 6 years, significant weight regain occurred in all but 1 of the contestants
• On average, they experienced a 90lbs regain
• More than ½ maintained at least a 10% weight loss
• Contestants had slower metabolisms than people of comparable ages and body composition who never lost extreme amounts of weight
• Leptin (the satiety hormone) significantly decreased in contestants after competition and was never recovered to their pre-weight loss numbers
Almendrala (2016)
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Environmental Factors Impacting Metabolism
• Nutrient deficiencies or excesses – Throughout the lifespan, including prenatally
• Exposure to – Stress, trauma, & mood
– Sunlight
– Vitamin D
– Environmental toxins
– Viruses & bacteria
– Exercise & activity
– Alcohol & drugs
– Circadian rhythms
Berardi, et al., (2017)
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The Psychology of Food & Eating Behaviors
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Dr. Brian Wansink
• Professor of Applied Economics & Management, Cornell University
• Food & Brand Lab
– Studies • Food psychology
• Impact of the following on perceptions of satiety and food choices
• Environmental cues
• Social cues
• Emotional cues
• Food advertising & packaging
http://mindlesseating.org/index.php http://foodpsychology.cornell.edu/
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The Syracuse Kitchen Study (Wansink, Hanks, & Kaipainen, 2015)
• Objective of study – Determine whether presence of foods on a person’s kitchen counter are
associated with their BMI
• Method – Study 1
• Nationwide sample of 500 households asked to inventory their kitchen and provide their height and weight
– Study 2 • Researchers photographed and catalogued 210 households in Syracuse, NY
• Measured the occupants height and weight
– Main outcome measures for the study • BMI differences between households which had various foods visible on the counter
compared to those who did not
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The Syracuse Kitchen Study (Wansink, Hanks, & Kaipainen, 2015)
• Findings
– Women who had breakfast cereal sitting on their counters weighed 20-lbs more than their neighbors who didn’t
– Those with soft drinks sitting out weighed 24 to 26-lbs more
– Those who had a fruit bowl weighed about 13-lbs less
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Which would you choose?
Basket of plain fries Cup of chili cheese fries
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High Caloric vs. Low Caloric Volume
• How do you think portion control can aid in caloric control?
• If volume affects our eating choices more than the calories how do you think this can be integrated into your eating habits?
• Can you think of a smaller version of a high-calorie food?
– Ex.) Cupcake vs. Piece of cake
– Ex.) Donut holes vs. Regular donut
Activity taken from Mindless Eating: http://mindlesseating.org/one_page_wonders.php
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What Would You Do?
• Scenario 1:
– Casey is eating chips while watching T.V. Casey continues to eat until the show is over, and then puts away the chips.
• Scenario 2:
– Casey is eating chips while watching T.V. Casey stops eating the chips when Casey is no longer hungry even though the show is still on T.V.
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Discuss the following with your neighbor:
• Which situation best describes how you would eat?
• What things cause you to stop eating?
• What types of situations could cause you to eat more than you would like to? How could you help yourself not fall into these food traps?
• Why might eating until you finish everything on your plate not be the best idea?
• Are you one to partake in refills? Do you head back to the buffet? Why do you go back for more?
*Activity taken from Wansink, Painter, & North (2005)
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Some findings about portion control (Wansink, Painter, & North, 2005)
• 54 percent of American adults aim to finish everything on their plates
– Behavior can lead to weight gain
• Many people eat more food than they think
– Avoid doing this by putting a single serving of food on a plate • Don’t eat directly from large bags/containers
• People eat more food off of large plates than off of small ones
– BUT they still feel equally full • USE SMALLER PLATES!
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http://dp88pot7smo43.cloudfront.net/wp-content/uploads/2016/02/Mindless-Eating-1.jpg
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Share your score with your neighbor. Discuss some additional strategies for slimming down your home.
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Functional Movement
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Flexibility & ROM
• Flexibility – Ability to move a joint through a full, non-restricted, pain free range of
motion
• Active range of motion – Dynamic flexibility
– Degree to which a joint can be moved by a muscle contraction
• Passive range of motion – Static flexibility
– Degree to which a joint can be passively moved to end points of range of motion • No muscle contraction involved
Prentice, (n.d.)
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Static stretching
• Extremely effective and widely used method of stretching
– Recommended to hold for 15 to 30 seconds is most effective to increase flexibility
– Can be used early on in rehabilitation program
– Best to do after muscle temperature is increased
• May be more efficient to do after activity and not before
Prentice, (n.d.)
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Dynamic stretching
• Stretching through series of movement patterns
– Progressive slow controlled movements to faster movements • Posture and form important
• Increases
• core and muscle temperature
• neuromuscular control
• balance
• Core stability
• Effective for increasing flexibility
• Better way to stretch prior to activity
• Increase flexibility, decrease injury and increase force and power output
Prentice, (n.d.)
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In Summary • Food
– contains energy in the form of calories
– is comprised of macronutrients & micronutrients • Each macronutrient contains different amounts of
energy
• Food labeling is intended inform consumers about macronutrient & micronutrient content
• Whole foods, mostly plants, should be eaten in moderation
– Avoid those food-like substances!
• Digestion is a complex process
– Most nutrient absorption occurs in the small intestine
– There are a number of hormones associated with this process
• Metabolism involves several processes
– Gene-environment interactions can impact a person’s metabolism
– Set points and metabolic adaptation make weight loss difficult to sustain for the long-term
• Environmental cues can change the way we consume food
– They can facilitate or hinder “mindless eating”
• Stretching is important for flexibility and balance
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References
• Almendrala, A. (2016, May). 6 important weight loss lessons from the “Biggest Loser” study. Huffington Post. Retrieved from http://www.huffingtonpost.com/entry/the-biggest-loser-study-on-weight-loss-obesity_us_5728c4bae4b096e9f08f29e2
• American Council on Exercise fitness movements. Retrieved from www.acefitness.org
• American Council on Exercise. (2013). ACE Health Coach Manual. The ultimate guide to wellness, fitness, and lifestyle change. San Diego: ACE
• Berardi, J., Andrews, R., St. Pierre, B., Scott-Dixon, K., Kollias, H., & DePutter, C. (2017). Certification manual: The essentials of sport and exercise nutrition (3rd ed.). Toronto, ON: Precision Nutrition.
• Five Tips to Prevent Mindless Eating. Retrieved from http://dp88pot7smo43.cloudfront.net/wp-content/uploads/2016/02/Mindless-Eating-1.jpg
• Fothergill, E., Guo, J., Howard, L., Kerns, J.C., Knuth, N.D., Brychta, R., … (2016). Persistent metabolic adaptation 6 years after “The Biggest Loser” competition. Obesity, 24 (8), 1612-1619. DOI:10.1002/oby.21538
• Nutrition Label Decoded. Retrieved from http://www.core-condition.com/wp-content/uploads/2016/10/nutrition-labels-decoded_47311-2.jpg
• Pollan, M. (2009). Food rules: An eater’s manual. New York: Penguin Publishing
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References
• Prentice, W. E. (n.d.) Restoring range of motion and improving flexibility. Rehabilitation techniques for sports medicine and athletic training. Power Point. Retrieved from www.cabrillo.edu/academics/athletics/training/documents/RestoringRangeofMotionandImprovingFlexibility.pptx
• Process of Digestion. Retrieved from http://3.bp.blogspot.com/-_jHvr_Uxy-I/Tygt1AwM5jI/AAAAAAAAAM0/n7MaYS_xsHI/s1600/digestive_system_functions.jpg
• Proposed Nutrition Label. Retrieved from http://www.newdesignfile.com/postpic/2011/11/new-nutrition-facts-label_47316.jpg
• Scott, J. R. (2017, May). Is the set point theory a fact or a myth? VeryWell. Retrieved from https://www.verywell.com/set-point-theory-fact-or-myth-3496132
• Wansink, B., Hanks, A.S., & Kaipainen K. (2015). Slim by design: kitchen counter correlates of obesity. Health Education and Behavior, 1-7. DOI: 10.1177/1090198115610571.
• Wansink, B., Painter, J.E., & North, J. (2005). Bottomless bowls: Why visual cues of portion size may influence intake. Obesity Research 13 (1), 93-100.
• Wansink, B., & van Ittersum, K. (2007), Portion size me: Downsizing our consumption norms. Journal of the American Dietetic Association, 107 (7), 1103-1106.
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Questions?
Sarah Torok-Gerard, Ph.D., CHC Associate Professor of Psychology University of Mount Union [email protected] ACE Certified Health Coach Healthy Transitions Health Coaching, LLC [email protected] Website: http://healthytransitionshealthcoaching.com/