Who  we  are  MISSION STATEMENT The YMCA of Central Massachusetts is an association united in a common goal to strengthen our communities and to develop the spirit, mind and body of all persons, regardless of means, through activities guided by and based upon our core values of caring, honesty, respect and responsibility.

ORGANIZATIONAL PRIORITIES AND GOAL STATEMENTS 1) Youth Development- The Y will be a community leader in maximizing the potential of all youth to lead a healthy and productive life.

2) Healthy Living- The Y will be the lead catalyst in supporting individuals and families in their pursuit of a healthy lifestyle

3) Social Responsibility- The Y will provide and promote a culture that welcomes and embraces all people and supports them in maintaining or achieving a better life.

4) Mission Advancement- The Y will provide the administrative, operational and financial resources necessary to achieve greater impact and advance its mission.

Contact  Us  Phone: 508-870-1320

Fax: 508-870-1323

Nutrition  Guide  to  Weight  Loss  

                                                                         

   

BOROUGHS  FAMILY  BRANCH  YMCA  

©  2013,  Jimmy  Le    

 

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Table Of Contents Creating the Right Mindset

Something For Nothing …………………………… 3

Understanding Carbohydrates Food For Thought …………………………………. 5

Understanding Dietary Fats

The Black Sheep ...………………………………… 8

Understanding Proteins Whey Too Much ...………………………………… 11

Water, Vitamins, & Minerals

Drowning in Nutrition ...…………………………… 14

Using This Handbook Educate  Yourself  

   

This handbook provides the basic fundamental nutrition knowledge for weight loss.

Understanding these basic concepts is the first step in achieving your fitness and weight loss goals. There is an endless amount of information in the world of health and fitness.  

Apply  the  Knowledge  

   

Put these basic concepts into practice.

If you find that something isn’t working, review and try again with a refined approach. Use the past as a reference as you apply the knowledge into your daily life until you find a solution.

Help  Others  

   

Once you start and learn how to maintain a healthy lifestyle, you won’t be able to help it but to help others.

Share your journey and let your story be heard.

REPEAT

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Something From Nothing

Knowledge  is  Not  Power  What separates a novice gym-goer from a expert fitness fanatic? Nutrition. No matter what your goals are in the gym, what you use to fuel your body is the utmost important determinant of whether you are going to achieve that goal. Two individuals can train as hard, but only the one who controls his nutrition will progress.

Knowledge  does  not  always  mean  power.  It  is  the  application  of  that  knowledge  that  will  get  you  to  your  

goal.  

Most of us know how to eat right. We hear over and over that we shouldn’t drink soda, shouldn’t binge eat before bed time, shouldn’t eat those fries. Yet most of us continue to do so. What you do in the gym does not make up for your bad nutritional habits. Realize that exercise and nutrition should be viewed as two separate entities.

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About the Author

My name is Jimmy Le a student at Framingham State University studying Food & Nutrition. I am releasing a series of brochures to help others succeed in achieving their fitness and weight loss goals. For the past four years, I have been studying the ins and outs of weight loss and now I am here to sharing the most important information to you. The brochures that I will be creating over the next few weeks will be providing you knowledge about how to achieve your goals. Remember, unless you apply the information in your daily routine, you will not reap the benefits. I hope that the information presented will help you succeed in achieving your goals, like it helped me achieve mine.

Fear  of  Failure  This brochure will revamp your mindset to help achieve your goals. The information in this brochure you already know, but sometimes we need a reminder because we forget or lose focus of the things that really matter. I hope you get something from the nothing I present in this brochure.

“The  past  does  not  equal  the  future,  failures  in  your  past  should  not  dictate  actions  of  today”  –  Anthony  Robbins  

Have you ever let fear of failure control your actions? You want to jog that extra mile, but you are unsure that you can, so you stop. You are trying to lose weight, but decided to binge eat because you’ve failed in the past.

Do not let past failures effect the quality of performance that you can achieve at this moment. Regardless of how many times in the past you have failed in weight loss, you can achieve your goal through persistent action. People are afraid to progress and put more effort in their goals because they believe that it is hopeless.

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Your actions are associated with pain and pleasures that you receive with it. Do you ever wonder how can a person can run

until exhaustion and enjoy it? By controlling what we associate with certain actions, we can dictate if it is enjoyable

or not

Instead of dreading the five-mile run because of the physical pain you may endure, think about how you would be thankful you are finally stepping closer to your goal.

Start associating your actions with positive or negative thoughts depending on whether it is bringing you closer or further from your goals. An action bringing you closer to your goal should be associated with positive thoughts. Actions taking you away from your goal should be associated with negative thoughts.

Setting a Goal

Unless you have a clear and precise goal you are aiming for, you will not know what direction to move in.

Use the guideline provided below to decide on a goal now:

Specific: Clearly defined so anyone may understand your goal. Measurable: Must have a way to measure your progression. Attainable: Challenging to grow as an individual, but not extreme. Realistic: Goal must be within boundaries of being reasonable to achieve. Timely: Must have a date that you must accomplish by.

Food For Thought

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Carbohydrates  Friend  or  Foe?  Many Americans are led to believe that carbohydrates (carbs) are the sole reason for their flabby stomach and the rise in obesity. This led to the increase in popularity of the Atkins, South Beach, and other carbs deprecating diets. Most people fail to realize that carbs provide the body fuel for physical activity, proper organ function, and cognitive tasks. The brain’s dominant fuel source is glucose (a product of carbohydrates), making it the Food For Thought. Carbohydrate leading to the rise in obesity is only partially true, but this is due to two things: The excess of carbohydrates in the diet and the consumption of “bad” carbohydrates.

Feed  the  Muscle,  Not  the  Fat  Knowledge of the effects of carbs on the body is more important then knowing which ones to eat. Consumption of any form of carbs results in the release of insulin. Insulin helps the body absorb carbs, which is supplied to the organs and other tissues and used as fuel. The three body tissues that insulin delivers carbs to are muscle, fat, and liver tissues. Storage of carbs in muscles in the liver does not cause one to accumulate fat, but once full, excess carbs will be stored in fat cells.

Once the fat cells are already full, more fat cells will be created which will eventually lead to a high body fat percentage and

weight gain. The more insulin and carbs present in your blood, the faster you will accumulate fat. Focus on feeding the muscle

and not the fat. The next few sections will tell you how.

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Starving  the  Fat  

The best sources of carbs are whole grains (the less processed the grains are, the better), vegetables, fruits, and beans. Consuming these types of carbs will keep insulin levels low, preventing the body from converting the carbs into fat. This is because complex carbs are digested slower, releasing less carbs into the blood stream. These foods also promote good health since they contain high amounts of minerals, vitamins, fiber, and phytonutrients. Foods containing healthy carbs includes: Oatmeal, oat bran, nuts and seeds, fruits, beans, whole wheat bread, barley, brown rice, seeds, and vegetables. Consuming small amounts of complex and healthy carbs is the best way of preventing the spike in insulin and providing fuel to fat cells.

Avoiding  Unhealthy  Carbs  

Emphasize healthy carbs, but try to eliminate unhealthy carbs from your diet. Unhealthy, refined, and simple carbs spikes insulin levels and contains barely any valuable nutrient content. Simple carbs also digests rapidly, making the individual hungry within a short amount of time. Easily digested refined carbs are found in (but not limited to) white bread, sugared beverages, soda, juices, processed foods, white rice, and other refined grains. This type of carb may also promote diabetes and heart disease. You should see now why excessive consumption of unhealthy carbs will lead to weight gain.

Putting  it  All  Together  Know that carbohydrates are not the primary cause of the rise in obesity, but it is the faulty portion sizes with excess unhealthy and processed carbs. We constantly reach for snacks that increase our insulin levels impairing our ability to take away the fat for good. If you want to lose fat, keep your insulin levels low. A sure way of doing this is to consume small amounts of healthy complex carbs. Always pay attention to what you eat.

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The  Black  Sheep  

Dietary  Fats:    The  Scape  Goat  People  new  to  nutrition  do  not  realize  that  there  are  different  types  of  dietary  fats.  They  assume  that  all  fats  are  bad  for  weight  loss  goal.  Because  of  this,  they  try  to  eliminate  all  forms  of  fat  from  their  diet.  Recent  studies  have  shown  that  eating  the  correct  types  of  fats  will  actually  benefit  your  body  in  achieving  optimal  health.  It  is  time  to  stop  looking  at  fat  as  the  black  sheep  of  your  body  and  look  past  the  “low-­‐fat  is  healthy”  myth.  Fats  play  a  more  important  role  then  being  a  source  of  energy  in  the  body,  such  as  carrying  vital  nutrients.  How  much  fat  consumed  in  your  diet  isn’t  linked  with  diseases  such  as  coronary  heart  disease,  but  rather  the  excessive  consumption  of  saturated/unhealthy  and  trans  fats.    

 

 

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Cholesterol  Before  talking  about  the  types  of  dietary  fats  and  their  effects  on  the  body,  it  is  important  to  be  introduced  to  cholesterol.  Cholesterol  is  found  in  foods  such  as  meats,  poultry,  egg  yolks,  and  whole  milk  (primarily  saturated  fat  sources).    

“By choosing healthy over skinny you are choosing self-love over self-judgment. You are beautiful!”

― Steve Maraboli

Cholesterol  has  an  important  role  in  many  of  your  bodily  functions  including  the  production  of  new  body  cells  and  metabolism.  Generally,  looking  at  an  individual’s  cholesterol  will  reflect  upon  their  body’s  cardiovascular  health.  When  looking  at  the  total  measured  cholesterol  in  the  blood,  it  is  important  to  look  at  the  types  of  cholesterol.  Total  cholesterol  is  divided  into  HDL  (good)  and  LDL  (bad)  cholesterol.  High  blood  cholesterol  can  increase  the  risk  of  heart  disease.  LDL  (low-­‐density  lipoprotein)  is  called  “bad”  cholesterol  because  it  has  been  linked  with  heart  disease  by  forming  plaques  within  artery  walls  restricting  blood  flow.  HDL  (high-­‐density  lipoprotein)  is  called  “good”  cholesterol  because  it  helps  remove  excess  cholesterol  from  the  body.  HDL  also  removes  the  plaques  in  the  artery  walls,  which  lowers  the  chance  of  a  blood  clot.  

 

Meet  the  Team  

Saturated  fat  

Saturated  fats  are  known  as  the  unhealthy  and  bad  fats.  Studies  have  shown  that  saturated  fat  has  the  greatest  influence  on  total  blood  cholesterol  and  LDL  (bad)  cholesterol  levels.  This  links  saturated  fats  with  chronic  diseases  such  as  coronary  heart  disease.  The  Dietary  Guidelines  for  Americans  2010  recommends  that  you  consume  less  than  10%  of  daily  calories  from  saturated  fats.  It  is  still  important  to  consume  small  amounts  of  saturated  fats  because  it  provides  dietary  cholesterol.  Keep  in  mind  that  saturated  fat  in  the  American  diet  is  so  abundant,  that  it  is  hard  to  stay  under  10%.  Keep  in  mind  lower-­‐fat  foods  will  still  contain  saturated  fats,  but  typically  in  smaller  amounts  compared  to  the  original.  Saturated  fats  are  primarily  from  animal  sources,  palm  oils,  coconut  oils,  and  cocoa  butter.  

Monounsaturated  Fats  

Consuming  moderate  amounts  of  monounsaturated  fats  helps  the  body  maintain  HDL  (good)  cholesterol  levels.  Consuming  monounsaturated  fats  will  help  lower  LDL  cholesterol  levels  by  displacing  saturated  fats  from  the  diet.  They  do  not  have  much  of  a  direct  effect  upon  LDL  levels,  but  by  consuming  monounsaturated  fats  instead  of  saturated  fats,  you  can  feel  safe  your  LDL  cholesterol  are  not  rising.  

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Polyunsaturated  Fats  

Polysaturated  fat  on  the  other  hand  have  been  shown  to  help  protect  against  heart  disease.  This  is  because  polyunsaturated  fats  reduces  both  blood  triglycerides  levels  and  lower  the  potential  of  blood  clots.  A  type  of  polyunsaturated  fats  called  omega-­‐6  have  LDL  (bad)  cholesterol  lowering  properties,  which  helps  protect  against  heart  disease.    

 

Trans  Fats    

Learn  to  read  labels  and  avoid  hydrogenated  or  partially  hydrogenated  oils.  The  nutrition  facts  may  state  that  there  is  no  trans  fat,  but  read  the  ingredient  list  because  sometimes  it  is  hidden.  

 

Trans  fat  are  the  worst  type  of  fat  that  you  may  consume.  This  is  because  they  increases  LDL-­‐cholesterol  in  the  same  way  as  saturated  fats,  but  they  also  lower  HDL-­‐cholesterol.  Trans  fat  contributes  greatly  to  the  leading  cause  of  death  in  the  U.S.  –  coronary  heart  disease.  By  reducing  trans  fat  consumption,  10,000  to  20,000  heart  attacks  and  3,000  to  7,000  coronary  heart  disease  deaths  can  be  prevented  in  the  U.S.  

 

Putting  it  All  Together  

Fats  are  generally  not  the  primary  cause  of  weight  loss  failure.  Consuming  excess  carbohydrates  and  protein  will  also  sabotage  your  weight  loss  goals.  Control  the  quantity  of  any  food  you  eat  to  reach  your  weight  loss  goals  rather  then  putting  the  blame  only  on  fats.  Any  type  of  fat  is  high  in  calories  (9  calories  per  gram),  but  it  is  important  to  emphasize  polyunsaturated  and  monounsaturated  fats  for  optimal  health.  Having  a  balanced  diet  that  includes  healthy  fats  will  help  improve  your  body.  Remember,  moderation  and  choice  is  the  key  to  weight  loss.  

 

 

 

 

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Whey Too Much

Protein: The Miracle Food Protein  seems  to  be  the  miracle  food  that  is  in  every  weight  loss  diet.  Much  credit  for  weight  loss  is  attributed  to  protein  consumption  rather  than  controlling  portion  sizes.  Some  diets  such  as  the  Atkins  diet  even  went  as  far  as  allowing  its  members  to  eat  as  much  protein  as  they  want.  Protein  is  important  for  body  maintenance,  repair,  and  growth,  but  eating  a  large  amount  of  protein  isn’t  necessary.  Most  of  us  are  actually  consuming  Whey  Too  Much  protein,  which  sabotages  our  weight  loss  goals.  

Foods  that  contain  protein  are  meat,  poultry,  seafood,  eggs,  legumes,  soy  products,  nuts,  and  seeds.  It  is  important  to  emphasize  healthy  protein  sources  over  ones  high  in  saturated  fat  and  cholesterol.  As  mentioned  in  last  week’s  topic  on  dietary  fats:  The  Black  Sheep,  diets  high  in  saturated  fats  raise  LDL/bad  cholesterol  in  blood  which  may  lead  to  cardiovascular  disease.  

“Tell  me  what  you  eat,  and  I  will  tell  you  what  you  are.”  

 ~  G.  K.  Chesterton  

 

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Getting Enough Protein The  proteins  in  our  food  are  made  up  of  amino  acids.  These  same  amino  acids  may  be  broken  down,  and  used  to  repair  our  body  tissues.  There  are  20  different  amino  acids  that  join  together  to  make  all  types  of  proteins  that  have  different  functions  in  our  bodies.  Some  amino  acids  can’t  be  made  by  our  bodies  and  are  called  essential  amino  acids.  Essential  amino  acids  must  be  provided  in  the  diet.  

Some  protein  foods  do  not  contain  all  the  essential  amino  acids  that  our  body  requires.  There  are  two  categories  of  protein  foods  called  complete  and  incomplete  protein  depending  on  the  amino  acid  content  they  have.  

Complete Protein Complete  protein  sources  contain  all  of  the  essential  amino  acids.  These  sources  are  typically  called  high  quality  proteins.  Foods  that  are  considered  complete  protein  are  animal-­‐base  foods  such  as  meat,  poultry,  fish,  milk,  eggs,  and  cheese.  These  foods  provide  you  high  quality  protein,  but  they  may  also  contain  high  saturated  fat  content.  Try  to  choose  low-­‐fat  options  over  the  original  to  avoid  consuming  too  much  saturated  fat.  

 

 

Incomplete Protein Incomplete  protein  sources  are  ones  that  are  low  in  one  or  more  of  the  essential  amino  acids.  They  do  not  have  all  the  essential  amino  acids  available  in  the  food.  It  is  possible  to  combine  incomplete  protein  sources  that  together  provide  adequate  amounts  of  all  the  essential  amino  acids.  Two  incomplete  proteins  that  provide  all  the  essential  amino  acids  are  called  complementary  proteins.  

An  example  of  two  incomplete  protein  foods  is  rice  and  dry  beans.  Together,  they  provide  adequate  amounts  of  all  the  essential  amino  acids  the  body  needs.  The  complementary  foods  do  not  need  to  be  consumed  in  the  same  meal.  Recent  research  shows  that  as  long  as  the  complementary  food  is  consumed  in  the  same  day,  the  body  will  be  able  to  use  the  amino  acids.  

                               

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How Much Do I Need? Most  people  looking  to  lose  weight  consume  too  much  protein.  As  mentioned  earlier,  if  you  consume  excess  calories  from  protein  you  will  still  gain  weight.  It  is  recommended  that  10  to  35%  of  your  calories  comes  from  protein.    

Make  sure  to  emphasize  consumption  of  high  quality  protein  in  foods  such  as  fish  and  nuts  that  contain  healthy  fats  and  high  in  nutrients.  It  is  better  to  consume  fish,  which  is  high  in  omega-­‐3  fatty  acids  then  a  hamburger  (high  in  saturated  fat).  Also  keep  in  mind  that  nuts  are  generally  high  in  calories,  so  consume  them  in  moderation.  As  always,  moderation  is  the  key.  

 

 Research  shows  that  consuming  a  post-­‐workout  protein  shake  is  beneficial,  but  only  when  taken  with  carbohydrates.  Mix  some  simple-­‐carbohydrates  (such  as  glucose)  into  your  protein  shake  for  some  muscle  growth.  Keep  in  mind  that  a  protein  shake  provides  your  body  with  calories,  and  if  you’re  looking  to  lose  weight  you  still  want  to  keep  the  calories  you  intake  lower  then  the  amount  you  expend.  

 

 

Putting It All Together When  eating  food,  look  for  quality  over  quantity.  Protein  provides  your  body  with  the  building  blocks  for  maintenance  and  growth,  but  remember  that  you  can  still  consume  too  much.  Choose  complete  protein  sources  that  are  low  in  fat  to  avoid  extra  calories  and  the  negative  side  effects  of  saturated  fat.  If  your  diet  restricts  you  from  consuming  complete  protein  sources  (such  as  vegans),  combine  complementary  protein  foods.  Consuming  excess  protein  in  your  diet  does  not  help  you  recover  faster  or  lose  weight;  it  may  actually  even  slow  your  progression  in  weight  loss.  

 

 

 

 

 

 

 

 

 

 

  14  

Drowning in

Nutrition

                                       

Water

Water  is  the  vital  source  of  life  and  makes  up  60%  of  an  adult’s  bodyweight.  While  deficiencies  in  protein,  carbohydrates,  and  fats  may  take  months  to  manifest  life-­‐threatening  symptoms,  one  can  only  live  without  water  for  a  few  days.  Adequate  consumption  of  water  is  essential  for  anyone  regardless  of  his  or  her  lifestyle.  Some  benefits  of  drinking  enough  water  includes:  

Improved  endocrine  gland  function  

Alleviated  fluid  retention  

Improved  metabolic  function  

Regulate  body  temperature  

Maintain  blood  volume  

Sedentary  men  drink  at  least  3  liters  (13  cups)  and  sedentary  women  drink  at  least  2.2  (9  cups)  of  water  daily.  For  individuals  involved  in  a  fat  loss  program,  they  should  consume  an  additional  8  ounces  for  every  25  pounds  they  are  above  their  ideal  bodyweight.  

Active  individuals  generally  do  not  consume  enough  water  and  only  replace  50%  of  their  sweat  loss.  The  combination  of  these  two  factors  leave  most  active  people  dehydrated  and  in  weakened  state.  A  loss  of  water  as  low  as  2%  will  impair  performance  and  bodily  functions.    

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Effects  of  Dehydration:  

 Decreased  Blood  Volume                        Decreased  Blood  Pressure                Increased  Heart  Rate                                    Sodium  Retention                                        Decreased  Cardiac  Output                Increased  Perceived  Exertion  

 

NOTE:  Keep  in  mind  that  those  consuming  high  amounts  of  protein  in  their  diet  should  drink  more  water.  

 

Staying Hydrated During

Exercise To stay hydrated, consume 12 to 22 ounces (1.75 to 2.75 cups) 2

hours before exercise, and 6 to 12 ounces for every 15 to 20 minutes of exercise. It had been shown that drinking sports drinks is

beneficial for individuals engaging in physical activities longer than 60 minutes. Water should be the preferred drink for those exercising

for less than 60 minutes.

Vitamins  &  Minerals  Consuming  adequate  amounts  of  vitamins  and  minerals  is  essential  for  keeping  anyone  at  peak  performance.  But  excessive  consumption  of  some  vitamins  and  minerals  may  have  negative  effects  upon  health.  Some  vitamins  and  minerals  that  may  cause  problems  if  consuming  too  much  are:  

Vitamin  A  may  cause  birth  defects.  

Vitamin  D  may  result  in  calcification  of  blood  vessels.  

B6  may  cause  permanent  damage  to  sensory  nerves.  

Calcium  may  cause  the  development  kidney  stones.  

Iron  may  interfere  with  absorption  of  other  minerals  and  cause  gastrointestinal  irritation.  

Multivitamins  and  mineral  supplements  have  increased  in  popularity  in  recent  years.  As  mentioned,  consuming  an  excessive  amount  of  vitamin  and  minerals  may  actually  have  negative  effects.    

To  understand  how  much  of  a  supplement  to  consume,  keep  an  eye  on  the  Dietary  Reference  Intake  (DRI)  Values.  The  DRI  provides  guidelines  for  adequate  intake  of  a  nutrient.  Try  not  to  exceed  100%  of  daily-­‐recommended  values  for  any  nutrient  or  mineral  unless  directed  by  a  dietician  or  professional.  

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Some  vitamin  and  minerals  to  pay  attention  to  are:  Vitamin  A  if  present  as  retinol  should  be  less  than  100%  of  DV  since  it  have  been  linked  with  increased  risk  of  hip  fracture  in  older  women.  Excess  consumption  of  calcium  may  decrease  absorption  of  other  trace  minerals.    

 

                               

Do I Need a Multivitamin?

Most adults do not need a multivitamin. The need of a multivitamin and mineral supplement depends upon

individual’s diet. A diet high in processed foods is generally low in vitamins and minerals, which may be made up for by a multivitamin. It is a better option to obtain adequate nutrition

through a healthy diet then to try compensating a bad diet with supplementation. A healthy diet provides a variety of

phytochemicals, antioxidants, and a abundance of nutrients that are absorbed easily by the body. Fortified foods may

present the possibility that the individual consume excessive amounts of some nutrients.

Putting it All Together

Adequate water consumption is needed for optimal performance. Try to drink 2 to 3 cups 2 hours before exercise,

and about a cup every 15 to 20 minutes of exercise to stay hydrate

Vitamin and mineral deficiencies are uncommon in our society, but there are some individuals who may benefit from taking a

multivitamin or mineral supplement. This includes people who are limiting their dietary intake of foods (such as vegetarians)

and the elderly.

 

 

 

 

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References:  

Carbohydrates: http://www.hsph.harvard.edu/nutritionsource/carbohydrates/

http://www.cdc.gov/nutrition/everyone/basics/carbs.html#What are carbohydrates

http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/#what

Dietary Fats:

http://www.eufic.org/article/en/expid/basics-fats/\

http://www.hsph.harvard.edu/nutritionsource/fats-and-cholesterol/

http://www.cdc.gov/nutrition/everyone/basics/fat/index.html

Protein:

http://www.choosemyplate.gov/food-groups/protein-foods.html

http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm

http://www.hsph.harvard.edu/nutritionsource/protein/

http://www.hsph.harvard.edu/nutritionsource/protein-questions/

http://www.cdc.gov/nutrition/everyone/basics/protein.html

Water, Vitamins, & Minerals

http://www.hsph.harvard.edu/nutritionsource/healthy-­‐drinks-­‐full-­‐story/#guidelines  

http://www.ext.colostate.edu/pubs/foodnut/09362.html  

http://ods.od.nih.gov/factsheets/list-­‐VitaminsMinerals/  

http://www.cdc.gov/nutrition/everyone/basics/vitamins/