Download Nutrition_Slides_2007_P125H

Hardy Nutrition, P125H
Copyright 1998-2007©, HI, Inc.
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Dimensions of Learning
You learn:
 about a nutrition mentality that emphasizes eating
for life enhancement rather than for weight loss.
 about the basics of food nutrients and how your
body utilizes them for energy and life preservation.
 how food nutrients either complement or work
against each other, and;
 how food choices can either support or undermine
your performance, morale, conduct, and health!
Copyright 1998-2007©, HI, Inc.
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Some of the Myths about Nutrition, and
Weight Control?

A low fat diet is all you need to lose weight!

All fat is bad fat!

To maintain your health and weight, you can eat as
many carbohydrates as you want as long as you cut
out fat!

It’s the calories rather than the kind of food you eat
that determines your ability to maintain or lose
weight!

The best way to lose weight is through a restriction
diet?

Loading up on carbs prior to a high exertion activity
maximizes your performance!

Other______________________________________
________
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Why do we Eat?
 For performance enhancement,
 For life enhancement including
weight maintenance, health, wellbeing, and overall satisfaction and
enjoyment, and;
 To prevent disease!
Copyright 1998-2007©, HI, Inc.
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Food Nutrients


Nutrition is the act or process of nourishing or
being nourished.
A food nutrient is a combination of molecules
(oxygen, hydrogen, carbon, and nitrogen) that
combine to produce energy.
 The three food nutrients vary in terms of:

 molecular structure
 body organ and system function
and,
 energy output.
Food nutrients metabolize to produce blood
sugar.
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Protein
 Protein is the building block of your body’s tissue,
muscle, internal organs, ligaments, and bone.
 It is vital to body maintenance and repair.
 Protein comes from oxygen, hydrogen, carbon, and
nitrogen molecules that combine to create 20
different protein acids. These protein acids, called
amino acids, serve different body organs and
systems.
 Protein is the last to burn when other food nutrients
are present.
 Protein comes from meats, fish, dairy, nuts, and
legumes, and traces of it are in some vegetables.
 Finally, you need protein to make your daily need of
body neurotransmitters, hormones, and enzymes.
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Carbohydrates

Carbohydrates are your body’s primary source of fuel, and burns
first even when the other food nutrients are present.

Carbohydrates come from fruits, vegetables, grains, and legumes.

Digestion breaks carbohydrates down into glucose for body fuel.

Unused glucose stores in your muscle as glycogen, blood sugar
chemically changed into fat so that it can be stored.

Your body reverts stored glycogen to glucose when your body
needs it.

Sugar and starch from vegetables, fruits, grains, and legumes
makeup carbohydrates. The amount of natural sugar and fiber
determines the category of carbohydrate.

Simple carbohydrates have high natural sugar, and low fiber.

Complex carbohydrates have low natural sugar, and high fiber.
Copyright 1998-2007©, HI, Inc.
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Fat

Fat contributes to the flow of blood, body chemicals, and
nutrients through every part of your body.

It insulates you from extreme temperatures.

In addition, fat cushions your organs, and coats every nerve,
vein, and artery in your body.

It further slows digestion that leads to more efficient use of
blood sugar.

Fat comes from the natural oils of foods such as:

nuts, legumes (almonds, cashews, walnuts),

some fruits and vegetables such as avocados, coconut,
olives, and corn and from.

processed foods like starches and grains that add oils to
food product.
Copyright 1998-2007©, HI, Inc.
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Fat Continued
The molecular structure of the fatty acid chain determines the fat’s melting
point and consequently if it hardens or stays liquid in your body. This
fact determines fat’s effect on your body.
•
Good fat, the unsaturated type, curves because of the number
of hydrogen molecules in its chain. Because of this, these fatty
acid chains, CIS fatty acids, repel off each other and
consequently cannot align and harden in your vascular walls.
Unsaturated fat is also called the essential fatty acids because your
body cannot function without them. You get this type of fat
through the foods you eat such as nuts, legumes, avocados,
olives, and seafood.
•
Bad fat, the saturated type, is straight because of the number
of hydrogen molecules in its chain (it has more that’s why most
processed saturated fats state that they are hydrogenated).
Because of this, these fatty acid chains, TRANS fatty acids, align
with each other and consequently harden in your vascular walls.
Saturated fat comes from meats (the marbling in beef and
chicken) and from processed foods such as sweets and grain
products.
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Fiber
Fiber is the food’s shell that influences the rate at which your body
absorbs food nutrients. There is both soluble and insoluble fiber.
Soluble fiber creates bulk by mixing with body fluids in your
stomach and intestines. Insoluble fiber cannot be digested.
Both forms are vital to your well being. You need 25 to 35 grams
per day in your diet in order to stay healthy and to prevent
disease.



Fiber slows the body’s absorption of glucose.
Fiber aids in waste elimination.
Fiber binds with cholesterol compounds in the intestine for where it
gets released through elimination.
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WATER AND ELECTROLYTES

Two-thirds is your body is water. Water traffics
nutrients,hormones, and waste products, such as cholesterol,
and supports the pliability of your organs, cells, and tissues.

Electrolytes are minerals (sodium, potassium, calcium,
phosphorus…..) that the body uses in metabolism. These
minerals help to stabilize blood and body fluid ph level (range
from alkali to acid is 4.5-7.4).
 Diet’s high in protein, grains, sugar and refined foods tends
to over-acidify the system.

Electrolytes regulate body temperature,muscle contractions,
blood thickness, and nerve message sending and receiving.

Stress, sugar, coffee, and carbonated sodas deplete body
electrolytes.
Copyright 1998-2007©, HI, Inc.
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The Endocrine System
Your Blood Sugar Manager
The Endocrine System’s primary role is metabolism. The
organs most implicated in the blood sugar process:
 The Pancreas
 Produces two hormones (chemical messengers)
vital to blood sugar storage and burning.
 Insulin
 Glucagon
 The Liver
 Produces all the blood sugar you need per day
from the foods that you eat. Your liver needs
Glucagon to release the sugar into your blood
stream.
Copyright 1998-2007©, HI, Inc.
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Hormones and Blood Sugar
Metabolism
Hormones are chemical messengers that signal to various body
organs and systems what is needed to keep the body functioning.
The pancreas’ hormones, Insulin and Glucagon, manage blood
sugar.
Insulin
 Derived from food products;
 Stores blood sugar and manages bloodstream blood sugar
levels;
 Turns blood sugar to fat so that it can be stored in the form of
glycogen.
Glucagon
 The hormone that helps the liver release its glucose for brain
and body functioning;
 Releases stored fat from muscles and cells for fuel burning.
Copyright 1998-2007©, HI, Inc.
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Carbohydrate Absorption
Carbs. consumed digests and converts into
glucose
Carb.
Glucose
passes the intestines into the blood
Glucose passes through the
portal vein into the liver
Glucose rich blood reaches the pancreas
This stimulates Insulin
Insulin passes from the pancreas’ islets of langerhans to the blood
It transforms from circulating blood sugar into
stored blood sugar (glycogen)
Blood sugar level drops due to this metabolic process
This triggers appetite and starts the sugar absorption process again.
Copyright 1998-2007©, HI, Inc.
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BLOOD SUGAR AND METABOLISM
You see how the food you eat transforms into blood
sugar for brain, muscle, and central nervous system
fuel. And, you know how your endocrine system
processes and manages blood sugar from the food
and drink you consume.

Too much or too little blood sugar affects how you
think, feel, and act.

If you know the sugar level of the foods you eat, you
can estimate how blood sugar impacts your
performance and health, and stabilize blood sugar
level, which offsets physical, mental, and behavioral
symptoms.

To do this, you need to know the glucose value of the
foods you eat, especially carbohydrates.

In addition, you need to know how to combine the
various food nutrients in a way that complements your
physiology.
Copyright 1998-2007©, HI, Inc.
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How Do Blood Sugar Hormones
Affect Your Body?
Insulin

Stimulates blood clotting and vascular constriction,

In excess, it destroys the integrity of your cells by undermining the cell
structure,

It inflames the cells, decreases the flow of body oxygen, and suppresses the
immune system,

It robs you of energy and,

In addition, insulin increases blood triglyceride level and low density
lipoprotein production.
Glucagon on the other hand,

It is a vascular dilator, inhibits blood clotting and cell inflammation,

It decreases pain by increasing the flow of body oxygen,

In addition, glucagon stimulates the production of eicosanoids, a body
superhormone that binds and maintains the integrity of a cell’s walls.

Finally, glucagon signals to the muscles and to the liver to release stored fat
for fuel burning, and increases endurance level.
Copyright 1998-2007©, HI, Inc.
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Blood Sugar Levels:
Impact on Your Body
LOW
70 milligrams and below
 Yawning, sweating, fatigue, stuttering, racing heart, headache,
migraine, shortness of breath, cold hands/feet, forgetful, sad,
mood swings,clumsy, weakness, concentration problems,
insomnia,hyperactivity, irritable, less social.
NORMAL
70-150 milligrams
 Stable mood, good memory and performance, motivated, goal
directed and socially cooperative,enhanced problem-solving, good
digestion, heart rate, and general well-being.
HIGH
150-240 milligrams
 Excessive sweating, thirst, high blood pressure, blurred vision,
excess urination, hypertension, dizziness, extreme irritability,
mental confusion, weight loss
Copyright 1998-2007©, HI, Inc.
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Carbohydrates:
Impact on Blood Sugar Level
A carbohydrate’s glycemic index influences your metabolism.
 The glycemic index is the rate at which a carbohydrate
turns into useable sugar (glucose) for brain and body fuel.
 This index compares the carbohydrate’s sugar level and
digestibility to the rate at which your body uses ingested
pure glucose for blood sugar (10 to 15 minutes).

A Low Glycemic Carbohydrate has lower natural
sugar and higher fiber levels and thus digests slowly (2
to 3 hours).

A Moderate Glycemic Carbohydrate has moderate
levels of natural sugar and fiber and thus digests in
approximately 1 to 1-1/2 to 2 hours.

A High Glycemic Carbohydrate: High levels of
natural sugar and low fiber (turns into sugar in your
blood stream as quickly as pure glucose (10 to 15
minutes).
Copyright 1998-2007©, HI, Inc.
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THREE WAYS YOU CAN OVER STIMULATE
AN INSULIN RESPONSE
 Ingesting excessive carbohydrates and
saturated fat in a meal
 Eating too large of a meal in one sitting
 Stress: a fight or flight response
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Biological Pathway for Performance
and Health Problems


Attention Deficit
Disorders
Mood Disorders
 Depression
 Anger
 Anxiety


Alcohol, Drug, and
Food Addiction
Disorders
Illness and Disease
 Migraines
 Rheumatoid
Arthritis
Food Conversion
Problems
Hormone and NeuroTransmitter Dysfunction
Depressed Glucose
Metabolism
Hypoglycemia
Depression
Sugar, Saturated Fat,
And Alcohol Craving
Carbohydrate
Replenishment
Cycle
Copyright 1998-2007©, HI, Inc.
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Strain and Special Nutrition Needs
Stress and strain put you at risk for:
 Insufficient nutrient intake,
 Hypoglycemia
 Carbohydrate replenishment and insulin
cycling, and;
 Acid/Alkali body fluid imbalance, and
 Deteriorated performance, morale,
conduct, and health!
Copyright 1998-2007©, HI, Inc.
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Nutrition Standard Guidelines
American Dietetic Association Food
Recommendations and Standards and
the Zone Food Recommendation and
Standards
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American
Dietetic
Standards,
The US
Department of
Agriculture
2005
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Copyright 1998-2007©, HI, Inc.
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The Zone:
Ratio of Food Nutrients Per Meal
Carbohydrates
40%
Protein
30%
Fat
30%
Copyright 1998-2007©, HI, Inc.
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Zone:
General Eating Guidelines
Eat enough protein for your body's needs, no more, no less.
•
At every meal eat protein and carbohydrates in the ratio of three parts protein to
four parts carbohydrate.
•
As much as possible, eat carbohydrates with a low glycemic index
•
Eat sufficient amounts of fat to control the rate of digestion of the meal and to
control hunger. Usually, this is about 30% of the calories in the meal.
•
Drink at least eight glasses of water or sugar-free decaffeinated beverages a day.
•
As much as possible, eat protein with low levels of saturated fat such as fish,
chicken, turkey, tofu, egg whites, and low-fat dairy products.
•
As much as possible, eat monounsaturated fats in preference to saturated fats.
•
Never go more than five hours without eating a zone-favorable meal or snack.
Eat within one hour of waking and have a snack before workouts and before
bedtime.
•
No food is ever completely banned, but some must be eaten in moderation.
Copyright 1998-2007©, HI, Inc.
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Seven Ways to De-stress Your Diet
 Which comes first: Do our high-stress lives lead us to
eat badly, or do our bad eating habits make us more
likely to feel stressed out?
 The way I see it, the chicken AND the egg both come
first, depending on the situation. Stress can lead
some people to crave (and overeat) junk food. In
other cases, a diet rich in sugar, unhealthy fats,
caffeine, etc., can help set up some people to feel
more physically stressed.
 That means we need to work on both ends of the
stick. We should find new ways to deal with the
stress in our lives; and we should eat a healthy diet,
rich in the nutrients that help keep moods up and
stress down.
Copyright 1998-2007©, HI, Inc.
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FAQ’s About Food, Hormones, and
Stress
1.
2.
3.
What’s the biological link between food and mood?

One key to the link between food and mood is serotonin, which I have fondly
nicknamed "the happy hormone." Serotonin is made in the brain from the
amino acid tryptophan, with the help of certain B vitamins.
Do foods high in protein increase tryptophan levels, the amino acid that affects
mood?

Amino acids are the building blocks of protein, so you might think that foods
high in protein would increase levels of tryptophan, but the opposite is true.
Tryptophan has to fight with other amino acids to cross the blood-brain
barrier and get into the brain. Since tryptophan is the weaker of the amino
acids, generally only a small amount makes it into the brain when other
amino acids are present.

But here's the catch. When you eat a meal that's almost all carbs, this
triggers insulin to clear the other amino acids from your bloodstream. That
leaves tryptophan with a smooth passage into the brain. This, in turn,
boosts the serotonin level in the brain. High serotonin levels help boost your
mood and help you feel calm.
What’s the relationship between stress, cortisol, and food?

The other main stress/food hormone is cortisol. When you're stressed, your
body releases more cortisol into your bloodstream. Cortisol sends appetitestimulating neurotransmitters into overdrive, while lowering your levels of
serotonin. This combination programs your brain to crave carbohydrate-rich
foods. And when you eat the carb-rich foods, it boosts serotonin levels,
which makes you feel calm again.
Copyright 1998-2007©, HI, Inc.
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Seven Ways to De-stress Your Diet
1. Keep It Balanced

A balanced, nutrient-rich eating plan is your single best dietary defense against stress. There
is more and more scientific evidence suggesting that what we eat contributes to mood, stress
level, brain function, and energy level.
2. Keep Healthy Carbs Handy

Giving your body the carbs it craves during stress doesn't have to mean filling up with empty
calories from sugar and white-flour products. Complex or "whole" carbohydrate foods (like
whole grains, fruits, and veggies) give you carbs along with fiber, vitamins, minerals, and
phytochemicals galore.

A study in 1995 (before the current low-carb hysteria) looked at obese women who said they
overate carbohydrates when stressed. Researchers assigned the women to either a carb-rich
diet or protein-rich diet -- both with 1,350 daily calories -- for seven weeks. Interestingly,
more women lost weight on the carbohydrate-rich diet. But perhaps more important, those on
the higher-carb diet reported having fewer carbohydrate cravings and more energy.
3. Omega-3s to the Rescue

Omega-3 fatty acids are found in fish as well as some plant foods, like canola oil and ground
flaxseed. Although their uplifting effect on mood hasn't been proven, several studies have
suggested a connection. This makes scientific sense because:

In areas of the world where more omega-3s are consumed, depression is less common.

Depression rates are high among alcoholics and women who have recently given birth. Both
groups tend to be deficient in omega-3s.

People with depression have been found to have lower levels of omega-3 fatty acids in their
red blood cells compared with others.
Copyright 1998-2007©, HI, Inc.
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Seven Ways to De-stress Your Diet

4.



5.

6.

7.

People with depression have been found to have lower levels of omega-3 fatty acids in
their red blood cells compared with others.
Cut the Caffeine
Caffeine is a stimulant. It stimulates the bowels and bladder, and it seems to increase
your energy level for the short term. But what goes up must come down, and in people
sensitive to caffeine, it can come crashing down.
Larry Christensen, PhD, a researcher with the University of South Alabama, found in
recent studies that when people who are sensitive to caffeine eliminated it from their
diets, their moods and energy levels improved significantly.
Don't know if you are one of the caffeine-sensitive people? Try avoiding caffeine for a
few weeks and see if there's a difference in the way you feel. It can be hard to go cold
turkey, so taper off your intake a cup at a time until you're down to none.
Don't Be a Breakfast-Skipper
When people eat breakfast, they tend to have more consistent moods and are less
likely to suffer food cravings later in the day.
Eat Smaller, More Frequent Meals
This will provide your body with a consistent supply of energy throughout the day and
help you avoid feeling tired or overly hungry.
Don't Expect Alcohol to Help
Alcohol is not a healthy or effective way to relax or relieve stress. Though many people
believe the opposite is true, alcohol is actually a depressant. And overdrinking only
adds to the stress in your life.
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