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Staying in Balance

Staying in Balance. Metabolism, Calories & Stress. PLEASE Hold Questions until End. Metabolism [ sum of all chemical reactions in body]. Catabolism b reak into simplest parts Fats : fatty acids & glycerol Carbohydrates : simple sugars g lucose- fructose – galactose Protein : amino acids.

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Staying in Balance

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  1. Staying in Balance Metabolism, Calories & Stress

  2. PLEASE Hold Questions until End

  3. Metabolism [ sum of all chemical reactions in body] Catabolism break into simplest parts Fats: fatty acids & glycerol Carbohydrates: simple sugars glucose- fructose – galactose Protein: amino acids Anabolism build / repair / fuel glycerol & fatty acids = fats Glycogen -> glucose Amino acids -> protein gluconeogenesis

  4. Hunger = hun·gerˈhəNGɡər/ noun a feeling of discomfort or weakness caused by lack of food, coupled with the desire to eat. [ physiological] Appetite = ap·pe·tite ˈapəˌtīt/ Noun a natural desire to satisfy a bodily need, especially for food [psychological] • Satiety = sa·ti·e·tysəˈtīədē/ • nountechnical • the feeling or state of being sated. satisfied (an appetite or desire) • [physiological]

  5. Body uses energy in form of Calories • Calorie = kilocalories = kcals • Carbohydrates = 4 kcal/ gm [ 4.1] • Protein = 4 kcal / gm [ 4.1] • Fats = 9 kcal / gm [ 9.5] • Alcohol = 7 kcal / gm [oz]

  6. How many calories do I need? • Basal Metabolic Rate [BMR] = Resting Metabolic Rate [RMR] • Thermic Effect of Food [TEF] = 10% of RMR • Physical Activity / Non-Exercise Activity Thermogenesis [ NEAT ] • Gender • Age • Anthropomorphism / Genetics • Food choices

  7. Mifflin St. Jeor Equation • For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5       For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161 • total daily energy expenditure [TDEE] • Thermic Effect of Activity (TEA): This is the amount of calories burned while exercising fluctuates daily • Thermic Effect of Feeding (TEF) digest food and absorb its nutrients, body uses energy in the form of calories.

  8. to estimate Daily caloric needs – • Underweight Adults body weight [lbs] x 18 • Normal Weight Adults body weight [lbs] x 16 • Overweight Adults body weight [lbs] x 14 • Muscle uses 6 calories / lb / day • Adipose uses 2 calories / lb / day • Bone uses 1 calorie / lb / day • Internal organs use 24.4 calories / lb / day

  9. a calorie is a calorie is a calorie –or is it?

  10. Liquid calories • Must chew to stimulate satiety signals • Sweetened drinks: the more consumed the higher risk of CVD, obesity, diabetes • Soup – stimulates satiety

  11. Chocolate calories Hershey’s Milk Chocolate Bar 210 calories 26 grams of carbs / 24 grams of sugar 13 grams of fat / 8 grams of sat.fat 43 -gm serving [ 1 bar] • Chocolove’s Extra Strong Dark Chocolate 77% cocoa • 170 calories • 11 grams of carbs / 6 grams of sugar • 13 grams of fat / 8 grams sat fat • 30-gram serving [ 1/3 of bar]

  12. Insulin • Made in pancreas • Released in response / anticipation : food ingestion • Assists in cellular uptake of fats & carbohydrates & protein • Turns on brain satiety signals

  13. Stress • Eustress vs Distress • Stressor: anything that knocks you out of balance [homeostasis] • Physical – social – psychological • Stress response: what body does to re-establish balance • same response for all stressors • Acute vs Chronic

  14. Basic Stress Response • Brain receives information that in danger [ physical, social or psychological source] • It releases CRH [blunts appetite] and Noradrenaline • CRH [ sec ]-> ACTH [ seconds ] -> Cortisol [stimulates appetite / suppresses sensitivity to leptin] [minutes ]-> glucose & fatty acids • Noradrenaline [ seconds] -> Adrenaline [ minutes] - > affects body systems • Pancreas releases Glucagon -> glucose • Leptin: hormone released by adipose tissue in response to increased stores of fatty acids –suppresses appetite

  15. Stress hormones • Glucocorticoids primarily Cortisol – made in adrenal glands. Stimulated by pituitary hormone [ACTH] which is triggered by CRH [ hypothalamus] in response to noradrenaline • Glucagon - made in pancreas. Breaks down glycogen in liver • Adrenaline / Noradrenaline [ epinephrine / norepinephrine] - Sympathetic Nervous System response – triggers adrenal glands, and affects body systems • [ fight – flight – freeze]

  16. Cortisol [produced in Adrenal Cortex; highest levels in AM; produced as a result of Sympathetic Nervous System activation] • Acute Stress • Quick burst of energy [ survival] • Heightened memory functions • Increased Immunity • Lower pain sensitivity • Assists with homeostasis • Appetite Suppressor • Chronic Stress • fatigue • Impaired cognitive performance • Blood sugar imbalances • High Blood Pressure • Decreased Immunity and Inflammatory response; slow wound healing • Increased abdominal adiposity • Appetite Stimulant [ 75% US population]

  17. Any type is effective in decreasing stress, anxiety and depression Suppresses release of Cortisol and Adrenaline Stimulates release of Endorphins Improves Sleep & Increases Energy Enhances self Image; Self Confidence

  18. Questions?

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