NUTRITION Essential Nutrients Carbohydrates Fat Protein Vitamins Minerals
NUTRITION Essential Nutrients Carbohydrates Fat Protein Vitamins Minerals Water Provide Energy Facilitate energy use, growth, repair and reproduction Replace fluids in cells and tissues
THE 10 COMMANDMENTS OF DIETARY ZEALOTRY James Fell 2016 -05 -12 In this, the 86 th year of our lord Atkins, I climbed the mount and saw a burning bushel of gluten. Bestowed upon me as his one and only true dietary prophet I hereby declare unto the foodie faithful the 10 Commandments of Dietary Zealotry. Behold! 1. Thou Shalt Favor Anecdotes Over Data “It worked for me” shall be thy rallying cry. No matter that the weight of scientific evidence shows ample research to the contrary, all that is required of the faithful is for them believe their digestive tract violates the physical laws of the universe. Thou and thy gut microbiome art the most special of snowflakes. 2. Thou Shalt Seek Out Research Which Confirms Thy Biases The body of research is a cherry tree from which to be picked. Only studies that support thy preconceived notions in regards to eating are of any import, whereas studies that contradict thy dietary religion are easily dismissed as poorly conducted / irrelevant / not long enough etc. Additionally, animal studies that support thy dietary beliefs are to be exalted, whereas demonized must they be if they are in support of the argument of your opponent.
3. Thou Shalt Declare Evil a Specific Macronutrient, Ingredient, Breeding Process … And lo, know that man has evil in his heart, for he hath brought into the world the toxic grains, synthetic methods of pest control and the most unnatural cross -breeding and genetic manipulation of plants and animals. Thou mayest apply such demonization to the eating of creatures of fur, fish or fowl shouldst thy dietary religion demand it. 4. Thou Shalt Confer Magical Properties Upon Certain Foods Jesus transformed water into wine, and lo, it was declared super. Be it bacon, butter or berry of goji, quinoa or cow, açaí or ass burgers, seek out thy truest of nourishment that defy all science and logic to bestow magical detoxifying properties upon thy colon in multi-level-marketed shake form. 5. Thou Shalt Defend Thy Faith Verily thou shalt engage endlessly in social media douchebaggery to defend thy dietary faith. Thou shalt be impervious to logic and science alike, continuously declaring fallacies of logic despite not knowing what they are. Thou shalt act the fool and be called such, leaving an opening for a proclamation of ad hominem. Engage in strawman arguments by incorrectly announcing your opponent has made a strawman argument, and insist their citing of experts are appeals to authority, whereas your Cross. Fit instructor / yogi / chiropractor / Beachbody Coach / Whole Foods clerk are the true experts.
6. Thou Shalt Stand Firm Despite All Evidence to the Contrary Bulletproof thyself against naysayers by realizing that your sense of being, your nutritional soul and perhaps even your income are dependent upon endlessly ignoring every bit of research that contradicts thy dietary religion. 7. Thou Shalt Obsess Knowest thou that faith requires sacrifice and dedication. Thou must decline social gatherings to avoid gluten, rebel against restaurants serving roast beast, and take photos of your food to spread the glorious word o’er the land of Instagram. Thy relationships need be based on similar styles of eating, and together thee and thy acolytes shall go out into the world and testify! 8. Thou Shalt Warp History Thou shalt proclaim troglodyte any food that pleases thee in thine efforts to live Paleolithic, regardless of the way the food environment has changed o’er the millennia. Butter is gathered and can be shoveled into thy mycotoxic-free coffee purchased over the internet, and an over-priced grass-fed organic cow that watched Charlotte’s Web while getting a shoulder massage and being serenaded by Peter Gabriel singing “In Your Eyes” just as it gets its throat cut is no different than a wooly mammoth you stalked, stabbed and skinned alongside your lice-ridden and malnourished tribe mates.
9. Thou Shalt Proclaim: “Do Your Research” Thou shalt use “do your research” in thy rebuttal even though thou hast never done any actual research nor would thou know what real research looked like even if said research came up and bit thee on thine genitalia. 10. Thou Shalt Break the Law Calories matter not and the first law of thermodynamics is a manmade construct designed to obfuscate the glorious TRUTH from thy mind: that elimination of carbs opens a rift in the space-time-insulin continuum to magically transport belly fat to a parallel universe. Go forth and preach! Or, share this article. Whatever. James S. Fell is an internationally syndicated fitness columnist for the Chicago Tribune and author of Lose it Right: A Brutally Honest 3 Stage Program to Help You Get Fit and Lose Weight Without Losing Your Mind, published by Random House Canada. He also interviews celebrities about their fitness stories for the Los Angeles Times, and is head fitness columnist for Ask. Men. com and a regular contributor to Men’s Health.
http: //www. health. harvard. edu/blog/study-supports-heart-benefits-frommediterranean-style-diets-201302255930
NUTRITION TYPICAL vs. RECOMMENDED
NUTRITIONAL BALANCE
http: //www. webmd. com/video/nestle-americas-nutrition http: //www. webmd. com/video/bariatric-surgery http: //download. eastbaymediac. com. edgesuite. net/anon. eastbaymediac. m 7 z. net/ebm-origin/podcast_media/Nutrition. Free. Lecture. mp 4
NUTRITION Calories = measure of the energy content foods provide. 1 Calorie (Cal. ) = 1 kilocalorie = 1, 000 calories 1 calorie (lowercase c) can raise 1 gram of water 1 degree Celsius 1 Calorie (uppercase C) can raise 1 kilogram of water 1 degree Celsius http: //www. webmd. com/video/nestle-what-is-calorie
PROTEINS Proteins: Abt. ½ of non-water body weight repair, build cells structure cell and body functions antibodies, enzymes, hormones transport CO 2, nutrients 1 gram = 4 Calories 10 -12% of daily calories
PROTEINS Amino Acids = building blocks Essential = 9 amino acids Non-essential = 11 amino acids Complete protein = 20 amino acids = 9 Essential + 11 Non-essential
PROTEINS Complete proteins all 9 essential amino acids animal products Incomplete proteins lack some of the 9 essential amino acids plant products.
PROTEINS Group Daily protein requirements (g/kg body weight) Most adults 0. 8 g/kg Recreational athletes 1. 0 -1. 1 g/kg Elite athletes in training 1. 2 – 1. 6 g/kg
PROTEINS What’s the deal with High Protein Diets? Ketone Bodies http: //www. webmd. com/diet/slideshow-high-protein-diet
CARBOHYDRATES Carbohydrates (CHO) Energy 45 -65% of calories 1 gram = 4 Calories
SIMPLE VS. COMPLEX Simple carbohydrates (sugars) Glucose and glycogen Direct energy source Protein sparing effect Complex carbohydrates source of vitamins and minerals, “time release” energy source, fiber
FIBER Insoluble Fiber – absorbs water aids digestion Soluble Fiber gel-like paces the absorption of carbohydrates 25 -38 grams of fiber a day recommended http: //www. webmd. com/diet/fiber-health-benefits-11/slideshow-high-fiber-foods
FATS Fats Energy - supply and store Insulation Cell function and structure 20 -30% of Calories (20% unsaturated) (10% saturated) 1 gram = 9 Calories 1 pound of fat = 3500 Calories
FATS Fats = lipids=fats and oils Triglyceride = Saturated: Unsaturated: a. Polyunsaturated b. Monounsaturated
TRANS-FATTY ACIDS Trans-fatty acid Hydrogenation
FATS = essential Omega 6 = linoleic Omega 3 = linolenic http: //www. webmd. com/diet/slideshow-omega-3 -health-benefits
VITAMINS metabolic function. A, D, E, and K are fat soluble B and C are water soluble. best from food. .
MINERALS enzyme function Macro = major calcium, sodium, potassium, magnesium, chloride Micro = trace iron, zinc, copper, selenium, fluoride, chromium � � � Sodium 2400 mg a day recommended 3100 -4700 mg typical,
NUTRITION TYPICAL vs. RECOMMENDED
http: //www. choosemyplate. gov/
Redesigning the Nutrition Facts Label The Food and Drug Administration proposed several changes to the well-known label.
FOOD LABELS
ENERGY BALANCE EQUATION Caloric Intake from Fats, Carbohydrate, Protein, Caloric Expenditure • BMR 60 -75% • Thermogenesis 10 -30% • Physical Activity 1530% • N. E. A. T.
BASEL METABOLIC RATE = BMR HAMWI EQUATION: Women 100 Calories for first 5 feet and 5 Calories for each inch over 5 feet. Times 10 Men 106 Calories for first 5 feet and 6 Calories for each inch over 5 feet. Times 10
IDEAL BODY WEIGHT % total body weight minus % fat weight = % fat-free weight Example: Male college student 185 lbs. and 25% body fat. He wants to be at 10% body fat 75% times 185 lbs. = 138. 8 lbs. of fat free weight 138. 8 ÷. 90 = 154. 2 lbs.
CALORIC TRICKS Water not sugar drinks Whole foods – fresh vegetables and fruits Nutrient Dense Foods – ¼ pounder w/ cheese vs. 6 inch turkey sub. High volume, Low Calorie Foods –high water and fiber content soups, fruit, vegetables High fiber foods – brown rice, whole grain breads Limit fried foods Limit added simple sugars
NUTRITION AND FITNESS Complex Carbohydrates provide energy Protein (lean natural sources) Repair tissues Fats ( saturated) ( essential fats) Vitamins and minerals best from natural sources Water energy and electrolyte drinks unnecessary
DAILY CALORIC NEED BMR = 60 -75% of total Calories My. Plate. gov Activity Level Description Calories per Pound Very sedentary Restricted movement 13 Sedentary Light work or office job 14 Moderate activity and weekend recreation 15 Very physically active Vigorous activity 3 16 -4 X a week Competitive athlete Daily vigorous exercise 17 -18
ORGANIC FOODS http: //www. webmd. com/food-recipes/slideshow-to-buy-or-not-to-buy-organic
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