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NUTRITION & EXERCISE Joseph Lennox-Smith, M.Ed. Positive Education, Inc. Why is Good Nutrition Important? Macronutrients ◦ Calories (energy): proteins, carbohydrates, and fats ◦ Maintain weight Micronutrients ◦ vitamins and minerals ◦ Maintain cells and prevent weight loss Why is Good Nutrition Important for those with HIV? With infection the body uses more energy When we feel sick we loose our apatite Sore throat, mouth, teeth, GI problems & diarrhea, side effects, opportunistic infections can make you eat less or make you body use less of what you eat Why is Nutrition Important? Loose too much fat Loose too much lean body mass Wasting syndrome or cachexia can be fatal This is not an issue for all patients ◦ Those with compromised immune systems are most vulnerable Lipodystrophy ◦ Buildup of fat on neck ◦ Buildup of fat under stomach mussels Lipoatrophy ◦ Loss of mussel and fat on extremities and face Good Nutrition A balanced diet that includes all food groups The Basics - Protein Eat plenty of protein and starches, with moderate amounts of fat ◦ Individualized Protein - build and maintain muscles. ◦ Lean meats, fish, beans, nuts, and seeds are all good sources of protein Carbohydrates - energy – Not all carbohydrates are created equal Complex carbohydrates – long chain sugars (good) ◦ “Time release” energy - fiber and nutrients. ◦ Enables the body to burn sugar and fat – keeps insulin levels down ◦ Whole grain – Brown rice, oats, buckwheat, millet, quinoa, amaranth, barley, bulgur, and rye ◦ Pulpy vegetables – squash, carrots, parsnips, rutabaga, ◦ Also onions and legumes – like beans and peas Carbohydrates Simple carbohydrates (not so good) – short chain sugars are absorbed quickly ◦ Sugars - quick energy ◦ Usually processed foods like white bread, bagels, crackers and pretzels, pasta, pastries, puffed cereals, granola bars, cheese, ice cream, yogurt, and fruit juice ◦ Fresh or dried fruit, honey, jam, or syrups. ◦ Caveat – diabetes - hypoglycemia The Basics Fat – energy ◦ some — but not too much ◦ “monounsaturated” fats in nuts, seeds, canola and olive oils, and fish are considered “good” fats. ◦ “saturated” fats in butter and animal products are “bad” fats. Fats Essential fatty acids (Omega 3 & 6’s) are “vital to cell membranes, and the health of the cardiovascular, immune, reproductive and central nervous systems.” ◦ labeled unrefined oils Deplete HDL Omega 3 - Polyunsaturated Vegetables – flaxseed oil, hazelnut oil, perilla oil, hemp, pumpkin seeds, soybeans, walnuts, wheat germ, wheat sprouts, fresh seal vegetables, leafy greens, and purslane. Animal – Fortified eggs, oils from salmon, mackerel, herring, cod, sardines, tuna, flounder, anchovies and cold water fish like trout Omega 6 - Polyunsaturated Vegetable – safflower, sunflower, corn, soy, sesame, hemp, raw nuts and seads, legumes, spirulina, and leafy greens Animal – mother’s milk, organ meat, and lean meats Oils – evening primrose oil, black current oil, and borage oil Monounsaturates Don’t cause cholesterol accumulation, raises HDL, lowers LDL Vegetable, legume, and seed sources include: Olive, grape seed, macadamia, avocado, almond, apricot kernel, peanut, high-oleic safflower and sunflower oils, and rice bran oil Saturated Fats – Not so good Blocks the metabolism of essential fatty acids (EFA’s) into healthy hormones Elevates cholesterol Avoid commercially processed\fast foods Stick with lean meats and non-fat dairy products Avoid tropical oils – coconut oil, cocoa butter, peanut oil, palm oil, palm-kernel oil Trans-fatty Acids - BAD Hydrogenated and partially hydrogenated fats linked to heart disease, cancer, obesity, diabetes, and immune system problems Synthetic fats Increases total serum cholesterol and blood insulin. Things to Remember Cook at home Use unprocessed foods Read the labels It is all about portions my darling Hydration Exercise Nutritional supplements Food safety Read the Labels Olive Oil Mac & Cheese Read the Labels Pork & Beans Peanut Butter Frozen Salmon Patties Read the Labels FOR MORE INFORMATION You can get more information on nutrition and HIV from the following: A Clinician's Guide To Nutrition In HIV and AIDS, by Cade Fields-Gardner and others, published by the American Dietetic Association, $26 plus $5 shipping and handling: The American Dietetic Association, P.O. Box 97215, Chicago IL 60678-7215; or 800-877-1600, ext. 5000. FOR MORE INFORMATION Eat Up! Nutrition Advice and Food Ideas for People Living with HIV and AIDS by Charlie Smigelski, RD, $10.00, http://www.eatupbooks.com/hivbooks.ht ml Nutrition and HIV: A New Model for Treatment by Mary Romeyn, MD, $18.95, published by Jossey-Bass, Inc, telephone 415-433-1740. FOR MORE INFORMATION Fact sheets on HIV nutrition are available at http://www.larklands.net The Complete Book of Core Training by Kurt, Brett & Mike Brungardt – $21.95 References: AIDSinfonet.org (2009) Fact sheet 800, nutrition. Retrieved 07/20/09 from http://www.aidsinfonet.org/fact_sheets/vie w/800?lang=eng#WHY_IS_NUTRITION _IMPORTANT__ Brungardt, K., Brungardt, B., Brungardt, M., (2006), The complete book of core training. New York, N.Y., Hyperion Exercise – Grab your balls! Stretch Stretch Abs Balls More Balls Things to Remember Patience Persistence Breath Form If it hurts rather than burns – don’t do it Start slow and work your way into it Exercise – Good Luck! [email protected] Toll Free – 877-966-1558