nutrition and exercise eating well and wisely exercise to the fullest
TRANSCRIPT
Nutrition and Exercise
Eating Well and Wisely
Exercise to the Fullest
Digestive System
Digestive System Mouth
– Salivary glands release saliva to begin the digestion of carbohydrates
– Saliva is a fluid that helps soften food for easier swallowing
– Taste buds send nerve impulses to the brain for basic flavor sensations: bitter, sweet, sour and salty
Esophagus– Connects the mouth with the stomach
– Food passes to the stomach through – peristalsis
– Peristalsis is a series of involuntary muscle contractions
Stomach– Releases acid and juices that mix with food form Chyme (thick paste)
– A layer of mucus protects the lining from acids released in digestion
– About 4 hours of churning, muscle contractions force the food to the small intestine
Digestive System Small Intestine
– Greatest amount of digestion and absorption takes place
– About 21 feet long
– Lined with villi to allow for more food to be absorbed
– Several enzymes are produced to regulate chemical reactions
Large Intestine (colon)– Food from the small intestine is prepared for elimination from the
rectum and anus
Liver– Secretes bile to help break down fats, maintain blood sugar levels,
and filter poisonous wastes
Pancreas– Produces digestive enzymes and insulin
– Break down proteins, starches and fats
Hunger vs Appetite
Hunger- the body’s physical response to the need for food
A feeling you are born with Symptoms: weakness, hunger pains, dizziness, nausea, loss of
concentration
Appetite- the desire to eat based on the pleasure derived from eating
Factors: taste, texture, or aroma of the food
Satiety- feeling of fullness
6 Basic Nutrients
Protein Carbohydrates Fats Vitamins Minerals Water
Gluten
A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and
rye).
A gluten-free diet is used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.
Protein Growth and Repair of body tissues Protein has 4 calories per one gram Make-up 10% of your diet All proteins are made of Amino Acids (provides
energy) 11 can be made by your body (non-essential)
9 others are supplied by food (essential amino acids)
Complete Protein - contains all 9 amino acids
– meat, poultry, fish, and milk products Incomplete Proteins - contains only some amino acids
– legumes, grains, nuts, and seeds
Carbohydrates (CHOs) Instant Energy
CHO has 4 calories per one gram
Main source of food energy– 60% of your diet
CHOs are divided into three classes– Simple- sugars such as fructose and lactose– Complex- starches– Dietary Fiber
Three Classes of CHOs Simple
– Naturally occur in fruits, vegetable, honey, and molasses
– Sugar in your sugar bowl is a simple sugar (sucrose)
– Most important sugar is glucose (major energy source for cells in your body)
– CHOs must be converted to glucose before it can be used as energy
FYI
A 12 ounce can of soda contains
7 teaspoons or 39 grams of sugar
A gram is the equivalent to a sugar packet
Three Classes of CHOs(continued)
– Glucose that is not used right away is stored in the liver and muscles as a starch-like substance called Glycogen
– When more energy is needed, the body converts the glycogen back to glucose
– When the body takes in too many carbohydrates than it can use or store, the excess is stored as body fat
Complex CHOs– Starches
• vegetables, potatoes, grains (rice, corn, wheat, and oats) and beans• breads, cereal, and pasta are also made from grain
– Complex CHOs are low in fat and rich in vitamins, minerals, and fiber– The body must break down complex into simple before it can use them for
energy
Three Classes of CHOs(continued)
Dietary Fiber– Complex CHO that does not provide energy
– Provides bulk in large intestine
– Helps to move undigested food through the digestive tract, prevents constipation and reduces the risk of colon cancer
– Whole grain wheat bran, corn, rice, corn bran, and rice bran
– Fruits and vegetables are good sources of fiber
– It is recommended that you consume between 20 and 35 grams of dietary fiber a day
Fats Long term energy
9 calories per gram of fat / 30% of your diet
Fat compounds are also called Lipids– A fatty substance that does not dissolve in water
– many hormones, including sex hormones are made for lipids
Transportation for fat soluble vitamins
Fat takes a longer time to digest
Fats (continued)
Saturated-Animal fats (LDL- “bad”) – no more than 10% of your diet– saturated fats are often solid at room temperature– butter and lard– palm oil and coconut oil– saturated fat has been linked to heart disease,
cardiovascular disease, and some forms of cancer Unsaturated - Plant source (HDL- “good”)
– vegetable oils and fish oils
Fats (continued) Unsaturated fats - Plant source (HDL)
mainly vegetable oils and fish oils 2 types: Mono- & polyunsaturated
Monounsaturated - These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and
seeds, and their oils. Polyunsaturated - These include canola, olive and
peanut oils, and avocados. *Both polyunsaturated and monounsaturated fats may
help lower your blood cholesterol level when you use them in place of saturated fats in your diet. But a moderate intake of all types of fat is best
Cholesterol Cholesterol is a fat-like substance found in
some foods of animal origin Cholesterol is also produced by the liver Production of Vitamin D Production of certain sex hormones Body makes all the cholesterol it needs HDL Cholesterol
– good cholesterol (protects against heart disease) LDL Cholesterol
– bad cholesterol causes plaque build-up, clogs arteries, restrict the supply of oxygenated blood to the heart which can result in a heart attack
Vitamins Help regulate certain chemical reactions in the body Vitamins D and K are the only vitamins that the body can
make Vitamins do not supply energy Fat Soluble Vitamins
– Absorbed, stored, and transported in fat
– A,D,E,and K
– Excess is stored in the liver or skin, and may be toxic Water Soluble Vitamins
– Dissolve in water and pass easily into the blood during digestion
– Body doesn’t store them so they need to be replenished– B and C
– Excess is excreted in urine
Vitamins - Fat Soluble (continued)
Vitamin A- dairy, fruits, green/yellow vegetables– Maintains healthy eyes, skin, teeth, bones– Deficiency - night blindness, impaired growth
Vitamin D-meat and dairy– Helps build bones and teeth– Deficiency - Rickets (inadequate growth of bones & teeth)
Vitamin E-green veg. and whole-grain cereals– Prevents destruction of red blood cells– Deficiency - red blood cell rupture causing anemia
Vitamin K-leafy green veg. and cheese– Assists with blood clotting, bone growth– Deficiency - slow clotting of blood, hemorrhage
Vitamins - Water Soluble(continued)
Vitamin C-citrus fruits, green leafy veg., potato, tomato– Needed for normal development of connective tissue
– Helps absorb the mineral iron
– Wound healing
– Deficiency - Scurvy (slow healing of wounds, bleeding gums)
Vitamin B (B1,B2,B3,B6,B12,)-whole-grain, green leafy veg., wheat germ, fish, liver– Assists with conversion of carbohydrates
– Assists with nerve cell function
– Maintenance of normal metabolism
– Necessary for formation of red blood cells
– Deficiencies
• Pellagra (soreness on mouth, diarrhea, irritability, depression)
• Anemia
Minerals
Minerals are divided into two categories– Macrominerals- needed in large amounts
in the body– Microminerals or trace minerals
Macrominerals– calcium, chlorine, magnesium, phosphorus, potassium
sodium, sulfur
Micromineral– and trace minerals include chromium, fluorine, copper,
iodine, iron, manganese, zinc
Minerals (continued)
Sodium and Chlorine are two minerals that regulate fluid balance– Dissolved salts are called electrolytes– Ordinary table salt is a major source of sodium– Too much sodium has been linked to high blood pressure,
fluid around the heart, kidney problems, and irregular heart beat
– Daily sodium intake should be less than 3,000 mg.
Calcium and Magnesium – Bone growth and development– Muscular contractions and relaxation
Iron– Helps prevent fatigue– Helps build red blood cells
Minerals (continued)
Potassium – Helps maintain normal metabolism– nerve and muscle function
Zinc– Needed for digestive enzymes– healing of wounds– plays a role in respiration
Chromium– necessary for proper blood sugar regulation– proper insulin activity
Water You need @ least 2 quarts or 64 ounces a day. Makes up two-thirds (65-70%) of your body Keeps levels of other nutrients in balance Regulates body temperature Transports water soluble vitamins Allows for the passage of gases, nutrients, and
wastes– check the color of urine to find out it you are drinking enough water
(dark urine means you need to increase your water intake) A state of dehydration may occur if you lose more water than
you take in.– dehydration may occur as a result of heavy physical activity,
vomiting, diarrhea, or feverTap vs. Bottled:
http://www.ehso.com/ehshome/DrWater/drinkingwater.php#Overview
Herbal Supplements Come from roots, berries, seeds, stems, leaves, buds,
or flowers Creatine
– Made in the liver, kidney, and pancreas– Excess use could be linked to cramping, dizziness, nausea, diarrhea,
dehydration, muscle strain, high blood pressure, abnormal liver and kidney function
Protein supplement– Soy and whey energy drinks– One gram of protein per pound is needed according to fitness
experts– Any excess is converted to fat, not muscle
http://www.hcvadvocate.org/library/herb_glossary.asp
Sports Drinks
Are they really beneficial? They contain electrolytes
– A nutrient that becomes electrically charged when in a solution
– Potassium and sodium are electrolytes Eat foods with potassium, moderate
sodium intake, and drink plenty of water
Sports Drinks – Cont.
Only designed to replace salts lost Not necessary unless an individual
loses more than 3 quarts of water (about 6 pounds of weight)
People lose more water than salts, so the water needs to be replaced
Protein and Carb. Loading
Carb. loading is supposed to load the muscle with glycogen prior to strenuous physical activity
Experts have mixed opinions
Protein loading is done to increase muscle size
Exercise increases muscles, not protein
Dietary Guidelines for Americans Eat a variety of foods Maintain a healthy weight Choose a diet low in fat, saturated fat, and
cholesterol. Eat plenty of fruits, vegetables, and grain products. Use sugar in moderation Use salt and other forms of sodium in moderation Drink alcohol in moderation 90 percent of people who diet gain it back within 1
year
Calories
Calories is defined as the amount of energy you obtain from food
One pound = 3,500 calories– Eating 500 fewer calories per day will result in the
loss of 1 pound of body fat per week
Males= 2,000-2,800 Females= 1,800-2,400
Food Guide Pyramid
1. Orange= Grains2. Green= Vegetables3. Red= Fruit4. Yellow= Fats and oils5. Blue= Milk and dairy6. Purple= Meats, beans, fish, and nuts
DAILY RECOMMENDATIONS14-18 year olds
GRAIN/BREAD= 6-8 ounces
VEGETABLE= 2.5-3 cups
FRUIT= 2 cups
OILS= 5-6 teaspoons
MILK/YOGURT/CHEESE= 3 cups
MEAT/BEAN= 5-6 ounces
Food pyramid
Myplate
http://www.choosemyplate.gov/
Food Labels Light/Lite- calories have been reduced by at least 1/3 or the fat/sodium
has been reduced by 50% Less- the food contains 25% less of a nutrient or of calories than the
comparable food product Free- food contains 0 or an insignificant amount More- food contains 10% more of the Daily Value for
vitamin/mineral/protein/or fiber High, Rich, or Excellent Source Of- 20% or more of the Daily Value for
vitamin/mineral/protein/or fiber
Lean- meat, poultry, fish has less than 10 grams of total fat, less than 4 gram of saturated fat, and less than 95 mg. of cholesterol
Nutrition Label
Name of the food, net weight or volume, name and address of manufacturer, ingredients, and nutrient content are required by law on food labels
Vegetarianism4% of Americans
Lacto-ovo– Dairy (lacto) and eggs (ovo) in addition to plant
sources Lacto
– Dairy foods and plant sources Ovo
– Eggs and plant sources– Fortified milk and soy cheese are substituted for
dairy Vegan- No meat or dairy
– Plant sources only– Fortified soy milk and cheese substituted
Food Intolerance
A negative reaction to a food or part of food caused by a metabolic problem– Milk, wheat, additives
Some are hereditary- inability to digest lactose (milk sugar)
Minimize Risk of Foodborne Illness
Clean Separate Cook Chill
Health Problems Related to Diet
Short Term Effects– Fatigue– Bad Mood– Depression– Lack of Sleep
Health Problems Related to Diet
Long Term Effects– Obesity– Heart Disease/Stroke/High Blood Pressure– Adult-Onset Diabetes– Cirrhosis of Liver– Tooth Decay– Dietary Deficiency Diseases
Dining Out Healthy
Look for “heart healthy” or “light” Prepare: without butter or salt,
broiled not fried, meat well-done Limit mayo, cheese, fat salad dressings Choose whole-wheat or multi-grain Limit extra salt and sugar Skip bacon
Weight-Loss Strategies Liquid Diets
– Low caloric intake– Do not help healthful eating habits
Fad Diets– Grapefruit, cabbage soup, Nutrisystem, Slim Fast,
etc. Prescription Medication
– Anorectic drugs can help increase serotonin
Starvation Diet– Dangerous- not enough blood glucose
OTC Diet pills– Side effects, addictive
Laxatives and Diuretics– Cause bowel movements or excess urine
Why diet’s don’t work:
Reduce your Basal Metabolic Rate Many people cannot go long term on
the restrictive eating plan They are like people who try to stop
smoking: crabby and irritable Lower self-esteem
Basal Metabolic Rate (BMR)
Amount of energy it takes to keep your body functioning normal when at rest
Differs with age, sex, and body type On average, you burn about 1000 calories at
rest.
BMI(kg/m2)
19 20 21 22 23 24 25 26 27 28 29 30 35 40
Height(in.)
Weight (lb.)
58 91 96 100 105 110 115 119 124 129 134 138 143 167 191
59 94 99 104 109 114 119 124 128 133 138 143 148 173 198
60 97 102 107 112 118 123 128 133 138 143 148 153 179 204
61 100 106 111 116 122 127 132 137 143 148 153 158 185 211
62 104 109 115 120 126 131 136 142 147 153 158 164 191 218
63 107 113 118 124 130 135 141 146 152 158 163 169 197 225
64 110 116 122 128 134 140 145 151 157 163 169 174 204 232
65 114 120 126 132 138 144 150 156 162 168 174 180 210 240
66 118 124 130 136 142 148 155 161 167 173 179 186 216 247
67 121 127 134 140 146 153 159 166 172 178 185 191 223 255
68 125 131 138 144 151 158 164 171 177 184 190 197 230 262
69 128 135 142 149 155 162 169 176 182 189 196 203 236 270
70 132 139 146 153 160 167 174 181 188 195 202 207 243 278
71 136 143 150 157 165 172 179 186 193 200 208 215 250 286
72 140 147 154 162 169 177 184 191 199 206 213 221 258 294
73 144 151 159 166 174 182 189 197 204 212 219 227 265 302
74 148 155 163 171 179 186 194 202 210 218 225 233 272 311
75 152 160 168 176 184 192 200 208 216 224 232 240 279 319
76 156 164 172 180 189 197 205 213 221 230 238 246 287 328
Body Mass Index
Body Mass Index
Risk of Associated Disease According to BMI and Waist Size
BMI Waist less than or equal to
40 in. (men) or35 in. (women)
Waist greater than40 in. (men) or35 in. (women)
18.5 or less Underweight -- N/A
18.5 - 24.9 Normal -- N/A
25.0 - 29.9 Overweight Increased High
30.0 - 34.9 Obese High Very High
35.0 - 39.9 Obese Very High Very High
40 or greater Extremely Obese Extremely High Extremely High
WEIGHT Overweight
– A person is heavier than the standard weight range for his/her height
Obesity– Having an excess amount of body fat
**Athletes may be overweight because of excess muscle rather than fat
Underweight– A person is less than the standard weight range
for his/her height
Eating Disorders
Anorexia– Constant dieting: to little eating: to no eating– Affects CNS-Depression-Death
Bulimia– Binges on food, then purging– Teeth, Heart Muscle, Glands
Binge Eating– Loss of control over eating behavior and the
consumption of excess amounts of food within a short period of time
Anorexia Nervosa
Anorexia: 1% of teenage girls– Not eating to the point where weight is 15% below
ideal body weight.– Obsessive fear of becoming overweight.– Inaccurate perception that one is overweight.– The use of compulsive rituals to lose weight.– 90% of the anorexia cases involve women.– Appears to run in families.– Reasons include peer and societal pressure to be
thin, fear of sexuality, and family conflicts.
Anorexia Nervosa Anorexia Symptoms:
– Eliminate foods from their diet; skip meals; exercise obsessively; they begin to feel fat.
– Menstrual periods may stop.– Brittle nails and hair,
constipation, anemia, swollen joints, feeling cold all the time, sores that do not heal, difficulty in thinking and concentrating.
– Over a ten year period, women can die having one of the following complications:
• Infections of the body• Mineral loss• Heart rhythm disturbances• Suicide
Bulimia
Bulimia:– “Binge” and “Purge” eating disorder.
• Binge= Rapid consumption of large quantities of food.• Purge= Self-induced vomiting and/or overuse of laxatives.
– Usually begins in early or middle adolescence.
– Studies show that it can be from a chemical malfunction in the brain and possibly from birth
– Affects predominantly young females.• Statistics range from 4.5 to 18% are affected by bulimia.
– Bulimia is more common among women than anorexia nervosa.
Bulimia Bulimia Symptoms:
– Depression after a binge-purge episode.– Physical Effects:
• Fatigue/Weakness• Constipation/Bloating• Swollen salivary glands • Erosion of tooth enamel.• Sore throat (from stomach acids by repeated vomiting).• Dehydration• Loss of potassium.• Tearing of the esophagus (caused by vomiting).• Overuse of laxatives cause dangerous loss of
fluid/minerals.
Anorexia Nervosa/Bulimia Treatment Options:
– Success rate is good if it is detected early on in life.
– Hospitalization may be recommended if body weight drops below 30% below the ideal weight.
– Cognitive Therapy:• convince people that their view of being overweight is
incorrect.– Behavioral Therapy:
• Develop a contract for the patient to gain weight in exchange for certain rewards.
– Family Therapy: Help families to understand the illness.
Binge Eating Most people with binge eating disorder are overweight
Common Symptoms:– Eating large amounts of food, even when not physically hungry– Eating until uncomfortably full– Eating alone out of embarrassment at the quantity of food being eaten– Feelings of disgust, depression, or guilt after eating
Complications:– Diabetes– High blood pressure– High cholesterol– Heart disease
Aerobic vs Anaerobic Aerobic uses oxygen
– Uses big muscles, maintained continuously for long periods of time (10 min 3x’s or 20-30 min 1x)
• walking, running, rowing, cross country skiing, aerobic classes
Anaerobic does not use oxygen– Short term, concentrated muscle group
• Weight training, football, wrestling, golf
Exercise
Find one you enjoy Warm up Stretch Workout Cool down Stretch Stretching prevents
injury and soreness
Elements of Health-Related Fitness
Cardiorespiratory Endurance - the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-vigorous activity
Muscular Strength – the amount of force a muscle can exert
Muscular Endurance – the ability of the muscles to perform physical tasks over a period of time without being fatigued
Flexibility – the ability to move a body part through a full range of motion
Body Composition – the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons
Elements of Skill-Related Fitness Agility
– Ability to rapidly change the position of the body Balance
– Ability to keep from falling when a person is still or moving Coordination
– Ability to use the senses together with body parts during movement
– Hand-eye or foot -eye Reaction Time
– Time it takes for a person to move after they hear, see, feel or touch a stimulus
Speed– Ability to move quickly
Power– Ability to combine strength and speed
Principles of a WorkoutF.I.T.T.
Frequency- how often you do the activity each week
Intensity- how hard you work at the activity per session
Time/duration- how much time you devote to a session
Type- which activities you select
Types of Resistance Exercise Isometric
– Uses muscle tension to improve muscular strength with little or no movement of the body part
• Push against wall or an immovable object
Isotonic– Combines muscle contraction and repeated
movement• Push-ups, pull-ups, sit-ups, using dumbbells
Isokinetic– Resistance is moved through an entire range of
motion at a controlled rate of speed• Stationary bike, treadmill, cable machines
Target Heart Rate Maximum Target Heart Rate - exercising above this rate can
result in injury Target Heart Range – keep your target heart within this range
to safely build cardiorespiratory endurance- 70-85% Minimum Target Heart Rate – exercising below this rate will
not build cardiorespiratory endurance Penn State Model1. Take pulse for 6 seconds and multiply by 102. 220 – age= maximum heart rate3. Subtract your resting heart rate from maximum heart rate4. Multiply the number you arrived at in step 3 by 70% and again by
85%, round to nearest whole number5. Add your resting heart rate to the #’s you arrived at in step 46. The results are your target heart range
Benefits of Exercise
Burns fat and calories
Increases BMR Sleep Better Lowers Cholesterol Raises Self-Esteem Reduces
Depression Slower heart rate
Benefits of Exercise - Continued
Lowers heart disease risk Lowers risk of certain cancers Metabolize sugars better Increase Oxygen flow
Training at Peak Performance
Nutrition/ Hydration Adequate Rest Avoid Harmful Substances
– Tobacco, alcohol, steroid,
some supplements
Safety
Health Screening Personal Safety Using Proper
Equipment
Physical Activity Injuries
Weather Related– Heat Related
• Over exertion- overworking the body• Heat cramps- muscle spasms that result from
loss of large amounts of salt and water• Heat stroke- body loses ability to rid itself of
excessive heat through perspiration
– Cold Related• Frostbite- body tissues become frozen• Hypothermia- body temp. dangerously low
Minor Injuries
Muscle cramp– Spasm or sudden tightening of a muscle
Strain– Damage to a muscle or tendon
Sprain– Injury to ligament surrounding a joint
Major Injuries Prevention Rest Ice Compression Elevation
Fracture/Break, Dislocation, Tendonitis, Concussion