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Nutrition

Nutrition. Peter Smith P.T, D.P.T, ATC. Systems Synergy. Digestive system provides the raw materials for the body to both function and repair itself. All systems are influenced by the digestive system. 90 % of the bodies serotonin is produced in the gut . 7 0 % of the body's immune system.

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Nutrition

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  1. Nutrition Peter Smith P.T, D.P.T,ATC

  2. Systems Synergy Digestive system provides the raw materials for the body to both function and repair itself. All systems are influenced by the digestive system. 90% of the bodies serotonin is produced in the gut. 70% of the body's immune system

  3. Digestive System Overview Enteric Nervous System : Is a complex system that has as many neurons as the spinal cord. Often referred to as the second brain. Parasympathetic nervous system has many neural connections to the ENS. It stimulates digestive activities via the vagus nerve. Encourages blood flow to the gut and activates associated digestive organs. What state of mind is best for digestion?

  4. Microscopic Anatomy of the Small Intestine

  5. Digestion is a very energy intensive process. Under stress blood is shunted away from the digestive organs resulting in a reduced ability to create ATP. Less nutrition can be absorbed under stress.

  6. Leaky Gut

  7. Nutrients • Ingested chemicals used for growth, repair or maintenance. • Macronutrients consumed in large amounts • proteins, fats and carbohydrates • Micronutrients needed in small amounts • Vitamins, minerals, phytonutrients, etc. • Essential nutrients can not be synthesized • minerals, vitamins, 8 amino acids and fatty acids must be consumed in the diet every day.

  8. Vitamins • Body synthesizes some vitamins from precursors • niacin, vitamin A and D • vitamin K, pantothenic acid, biotin, folic acid • produced by intestinal bacteria • Water-soluble vitamins (C, B) • absorbed with water in small intestine; not stored • Fat-soluble vitamins (A, D, E, K) • absorbed with dietary lipids; stored

  9. Functions of Minerals • Calcium and phosphorus • bones and teeth • Phosphorus • phospholipids, ATP, CP, buffers, nucleic acids • Calcium, iron, magnesium and manganese • cofactors for enzymes • Iron - essential for hemoglobin and myoglobin • Chlorine - component of stomach acid (HCl) • Mineral salts • electrolytes; govern function of nerve and muscle cells; regulate distribution of body water

  10. Protein • 12-15% of body mass • mostly in skeletal muscles • Functions • muscle contraction, cell membranes , collagen, bones, keratin, antibodies, myoglobin, enzymes, neurotransmitters, plasma proteins needed for blood osmolarity and viscosity. • Protein requirements vary. • ADA:(.8g /kg) • ACSM: Power athletes: 1.6-1.7g /kg Endurance athletes: 1.2-1.4g /kg • On average the body can only utilize between 20- 30 grams per meal.

  11. Protein Sources • Nutritional value depends on proportions of amino acids • 8 essential amino acids can not be synthesized • Complete proteins (dietary) • supply all amino acids in right amount needed to synthesize protein • Animal proteins (meat, eggs and dairy) • Closely match human proteins in amino acid composition • Protein with every meal will reduce the glycemic load of the meal which will stabilize blood insulin levels.

  12. Carbohydrates • Carbohydrates found in 3 places in body • 450 grams total • Muscle (325 grams) • Liver glycogen (90-100 grams) • Blood glucose(4-5 grams) • Carbohydrate serves as fuel exclusively • neurons and RBCs depend on glucose • Blood glucose carefully regulated by insulin and glucagon • Not all carbohydrates are created equal!!! • Highly processed refined sugars and flours • Deplete the body of many micronutrients • Dietary fiber are nutrient rich and provide many health benefits.

  13. Dietary Fiber • Fibrous carbohydrates that are indigestible because we don’t produce the specific enzyme. • Fiber is important to diet (RDA is 25-45 g/day) • Water- soluble fiber • Found in fruits, potatoes, oatmeal, beans • Bind bile salts which  blood cholesterol, BGLs and LDL levels • Act as prebiotics :feed the probiotics.(good bacteria and yeast) • Role in immune system activation and modulate inflammation. • Dysbiosis : to many of the bad bacteria. Associated with obesity and disease • Water-insoluble fiber • Found in wheat, bran, and pears. • absorbs water in intestines, softens stool, gives it bulk, speeds transit time

  14. Why Water Thermoregulation Its needed for enzymatic reactions within the body. Both anabolism and catabolism Needed to maintain proper electrolyte balance Neuronal function and maintaining blood pressure Needed to maintain proper connective tissue Tensile vs compressive forces

  15. Structural Elements of Connective Tissue

  16. Nutritional Exercise Recommendations • Carbohydrates Requirements • Daily requirements: 6-10g CHO/kg BW depending on intensity of work out. • Pre-work out snack: • Post exercise :1.5 g CHO/kg of CHO within 2 hours (maximize glycogen storage) • 4:1 CHO to PRO • Water requirements • Pre workout: 500 ml (about 17 ounces) of fluid 2 hours before exercise. • ACSM/ADA rec: 16-24 oz per pound weight loss • Intense exercise lasting longer than 1 hour, it is recommended that electrolytes and carbohydrates be added to prevent dehydration, hyponatremia and delay fatigue. • Carbohydrates and electrolytes will improve rehydration!

  17. Obesity Trends* Among U.S. AdultsBRFSS,1990, 1999, 2009 (*BMI 30, or about 30 lbs. overweight ) 1999 1990 2009 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

  18. A picture is worth a 1000 words 1900’s 2014

  19. Contributors of Recent Obesity Epidemic • Sedentary life style • Technology, scary world, comfortable couches! • Increased stress levels : • Increased cortisol leads to increased insulin resistance • increase deposition of visceral fat. • Increased consumption of both total caloric intake and nutrient depleted processed foods. • Super Size me please!

  20. CHEESECAKE 25 Years Ago Today 260 calories 3 ounces 640 calories 7 ounces Calorie Difference: 380 calories

  21. What Role Does Governmental Policies Play

  22. Government Subsidized Foods • Many key ingredients found in processed foods are government subsidized. The major players are corn, soy beans, cotton and wheat . • Examples include HFCS, xanthamgum, maltodextrin, Sucrose, Fructose, citrus cloud emulsion, gluten, hydrolyzed soybean extract, soy lecithin, flours many more! • Corn, soybeans and wheat are all genetically modified unless labeled organic. • Corn is feed to chicken, cows and even fish now. • Concentrated Animal Feeding Operation(CAFO) • Corn feed cows developed resistant bacterial strains E-cole 0157:H7 • Long food labels are a marker for highly processed food!

  23. Concentrated Animal Feeding Operation

  24. What Not To Eat! • Avoid trans fats!!! • Toxic to the coronary cardiovascular system. • Processed meats such as hot dogs, sandwich meats and pepperoni. • Grain fed animals given with hormones, antibiotics and pesticides. • Sodium nitrate which provides the bright red color is a known carcinogen. • Sugar correlates with hypertension, diabetes, CAD, obesity, renal disease and fatty liver disease. • Soda is a concentrated form of sugar particularly high fructose corn syrup. • Associated with an increase in osteoporosis, tooth decay and obesity.

  25. Carbs Rules! • Limit products with added sugar/fructose (HFCS). • Limit flour of any type. • Limit breads unless they are 100% whole wheat. • Limit fruit juice. (eat your calories) • Unrefined Carbs naturally have fiber. Eat whole grains, fruit and vegetables) • At least 4 grams per serving • No added sugar!

  26. Have a Coke and a Smile! BGL= 1 cube 4-5 grams 4.2 gram=1 teaspoon 69 grams 39 grams 108 grams

  27. CLASSIC FOOD PYRAMID

  28. Standard American Food Pyramid • Omnivores' Dilemma by Michael Pollen • Watch Food Inc.

  29. Anti-inflammatory Pyramid

  30. Let Food Be Thy Medicine Hippocrates • Phytonutrients : Polyphenols: a class of phytonutrients that has anti-inflammatory, antibacterial, anti-mutagenic, antioxidant effects, inhibit platelet aggregation, strengthen vessel walls and influence gene expression. • Coffee, Dark Chocolate, blueberries, extra virgin olive oil, citrus fruits and walnuts • Bioflavonoids: colored pigmented citrus fruits , nuts, legumes, seeds and vegetables. • Sulforaphanes and indoles are phytonutrients found in cruciferous vegetables and sulfur compounds such as garlic. These provide protection from a variety of cancers such as breast and bladder cancer.

  31. Carotenoids • Pigments produced by the plants that are responsible for the red, orange and yellow colors. • There are over 600 types including beta-carotene, beta-crytoxanthin, lutein, zeaxanthin ,astaxanthin and lycopene. • Peppers, carrots, sweet potatoes, tomatoes, oranges , spinach and salmon. • Protection from diseases of the skin ,eyes, prostate, cervix, lung and digestive tract. • Best absorbed with a little fat such as olive oil • Bioavailability increased with cooking.

  32. Plants Defense is Our Best Defense! • Many of the bright colors, textures, tastes and shapes are part of the plants immune system. • Plants have a cell wall which don’t produce cholesterol. • Much of their benefits are found in their skin. • Phytonutrients and antioxidants are produced by plants in response to stress from their environment. • These include sunlight, being eaten by bugs and even the cutting of their leaves.

  33. The Science of Fresh • 6H2O + 6CO2 + 36 ATP  C6H12O6 + 6O2 + 36 ADP +36 P • Once a plant is harvested it continues to respire using its glucose maintaining cellular functions including phytonutrient and antioxidant production. • Once glucose reserves become exhausted plant cellular functions cease. • The cold water lowers their temperature, which slows the aging process. It also increases the internal moisture of the greens, which keeps them crisp longer. • Storing methods vary • micro perforated plastic bags vs. countertop.

  34. Conventional vs. Organic • Studies examining nutritional profiles are conflicting. • Stanford University Study: showed no nutritional difference? • 30% increase in pesticide residue, conventionally raised chicken and corn were treated with more hormone, antibiotics and harbor more resistant bacteria. • Long-term environmental concerns were not even taken into consideration. • Conventionally grown food may have lower levels of the protective antioxidants. • Plants that are sprayed with pesticides, fungicides and antibiotics don’t need to produce as much of their own inherent protective defenses. • Produce might look better cosmetically.

  35. Environmental Working Group’s Dirty Dozen http://www.foodnews.org/executive.php 12 most contaminated 15 Least contaminated with pesticides Onions Avocado Sweet Corn (Frozen) Pineapples Mango Asparagus Sweet Peas (Frozen) Kiwi Fruit Bananas Cabbage Broccoli Papaya grapefruit Sweet potato Honeydew • Peaches • Apples • Sweet Bell Peppers • Celery • Nectarines • Strawberries • Cherries • Pears • Grapes (Imported) • Spinach • Lettuce • Potatoes (consider frozen)

  36. Food Labels • Is it really low fat? • 1% milk = 18% and 2% =36%fat calories • Whole milk is more then 50 % fat calories • Meat 75% lean has 225 calories which 14 grams come from fat which equals 126 total fat calories = 57% fat by calories • 93% ground lean = 45% fat calories • because labeled by weight not % calories The diet and conditions your meal lived in is important! • The food industry can make up the serving size. • 5 calories or less = non caloric. • ½ gram of fat or less = none fat. Watch the potions size! • Lite means ½ the amount of fat as the original. • Usually sugar is substituted.

  37. Is This Non-Caloric? 5 Calories or less = non caloric. Pam 7 cal per second

  38. Food Labels • Organic means 95% organic products • Look for the USDA Organic food label • Made with organic must be 70% • Free range: in a chicken coup that the door must stay open 5 minutes a day. • Pastured means cage is on the grass. • Know your farmer! • Whole Grain= only has to be a little more then ½ to say it on the label. • Made with whole grain may almost have none. • Look for 100%

  39. Pete’s Exploding Dark Chocolate Blueberry Blast! • Serving size 2 pieces • Total calories 71 • Fat 3.5 grams • Carbohydrates 6 grams • Sugar 2 • Fiber 2 • Protein 2 grams • 70 % dark chocolate, organic (almonds, cashews, blueberries), organic granola, organic cocoa nibs, cinnamon, and lots of love ;) Chocolate health benefits include: Anti-inflammatory- polyphenoliccompounds. Polyphenol making it bitter reduce oxidative damage of arteries and inhibit platelet aggregation. Choose raw dark chocolate 70% or higher

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