Nutrition & Functional Fitness Sarah Torok-Gerard, Ph.D., CHC

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)

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)

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)

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)

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)

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)

Macronutrient: Fat

• Comprised of essential fatty 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)

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)

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)

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)

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)

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

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

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/

How Your Body Digests & Metabolizes Food Energy

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)

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)

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)

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)

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)

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)

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

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)

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)

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)

The Psychology of Food & Eating Behaviors

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/

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

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

Which would you choose?

Basket of plain fries Cup of chili cheese fries

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

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.

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)

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!

http://dp88pot7smo43.cloudfront.net/wp-content/uploads/2016/02/Mindless-Eating-1.jpg

Slim By Design

https://youtu.be/80nQheINpe4

Share your score with your neighbor. Discuss some additional strategies for slimming down your home.

Functional Movement

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.)

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.)

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.)

Movements to Assess Flexibility & Balance

www.acefitness.org

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

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

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.

Questions?

Sarah Torok-Gerard, Ph.D., CHC Associate Professor of Psychology University of Mount Union torokse@mountunion.edu ACE Certified Health Coach Healthy Transitions Health Coaching, LLC STG@healthytransitionshealthcoaching.com Website: http://healthytransitionshealthcoaching.com/