Nutrition and Exercise

Eating Well and Wisely

Exercise to the Fullest

Digestive System

Digestive System Mouth

– Salivary glands release saliva to begin the digestion of carbohydrates

– Saliva is a fluid that helps soften food for easier swallowing

– Taste buds send nerve impulses to the brain for basic flavor sensations: bitter, sweet, sour and salty

Esophagus– Connects the mouth with the stomach

– Food passes to the stomach through – peristalsis

– Peristalsis is a series of involuntary muscle contractions

Stomach– Releases acid and juices that mix with food form Chyme (thick paste)

– A layer of mucus protects the lining from acids released in digestion

– About 4 hours of churning, muscle contractions force the food to the small intestine

Digestive System Small Intestine

– Greatest amount of digestion and absorption takes place

– About 21 feet long

– Lined with villi to allow for more food to be absorbed

– Several enzymes are produced to regulate chemical reactions

Large Intestine (colon)– Food from the small intestine is prepared for elimination from the

rectum and anus

Liver– Secretes bile to help break down fats, maintain blood sugar levels,

and filter poisonous wastes

Pancreas– Produces digestive enzymes and insulin

– Break down proteins, starches and fats

Hunger vs Appetite

Hunger- the body’s physical response to the need for food

A feeling you are born with Symptoms: weakness, hunger pains, dizziness, nausea, loss of

concentration

Appetite- the desire to eat based on the pleasure derived from eating

Factors: taste, texture, or aroma of the food

Satiety- feeling of fullness

6 Basic Nutrients

Protein Carbohydrates Fats Vitamins Minerals Water

Gluten

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and

rye).

A gluten-free diet is used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.

Protein Growth and Repair of body tissues Protein has 4 calories per one gram Make-up 10% of your diet All proteins are made of Amino Acids (provides

energy) 11 can be made by your body (non-essential)

9 others are supplied by food (essential amino acids)

Complete Protein - contains all 9 amino acids

– meat, poultry, fish, and milk products Incomplete Proteins - contains only some amino acids

– legumes, grains, nuts, and seeds

Carbohydrates (CHOs) Instant Energy

CHO has 4 calories per one gram

Main source of food energy– 60% of your diet

CHOs are divided into three classes– Simple- sugars such as fructose and lactose– Complex- starches– Dietary Fiber

Three Classes of CHOs Simple

– Naturally occur in fruits, vegetable, honey, and molasses

– Sugar in your sugar bowl is a simple sugar (sucrose)

– Most important sugar is glucose (major energy source for cells in your body)

– CHOs must be converted to glucose before it can be used as energy

FYI

A 12 ounce can of soda contains

7 teaspoons or 39 grams of sugar

A gram is the equivalent to a sugar packet

Three Classes of CHOs(continued)

– Glucose that is not used right away is stored in the liver and muscles as a starch-like substance called Glycogen

– When more energy is needed, the body converts the glycogen back to glucose

– When the body takes in too many carbohydrates than it can use or store, the excess is stored as body fat

Complex CHOs– Starches

• vegetables, potatoes, grains (rice, corn, wheat, and oats) and beans• breads, cereal, and pasta are also made from grain

– Complex CHOs are low in fat and rich in vitamins, minerals, and fiber– The body must break down complex into simple before it can use them for

energy

Three Classes of CHOs(continued)

Dietary Fiber– Complex CHO that does not provide energy

– Provides bulk in large intestine

– Helps to move undigested food through the digestive tract, prevents constipation and reduces the risk of colon cancer

– Whole grain wheat bran, corn, rice, corn bran, and rice bran

– Fruits and vegetables are good sources of fiber

– It is recommended that you consume between 20 and 35 grams of dietary fiber a day

Fats Long term energy

9 calories per gram of fat / 30% of your diet

Fat compounds are also called Lipids– A fatty substance that does not dissolve in water

– many hormones, including sex hormones are made for lipids

Transportation for fat soluble vitamins

Fat takes a longer time to digest

Fats (continued)

Saturated-Animal fats (LDL- “bad”) – no more than 10% of your diet– saturated fats are often solid at room temperature– butter and lard– palm oil and coconut oil– saturated fat has been linked to heart disease,

cardiovascular disease, and some forms of cancer Unsaturated - Plant source (HDL- “good”)

– vegetable oils and fish oils

Fats (continued) Unsaturated fats - Plant source (HDL)

mainly vegetable oils and fish oils 2 types: Mono- & polyunsaturated

Monounsaturated - These include safflower, sesame and sunflower seeds, corn and soybeans, many nuts and

seeds, and their oils. Polyunsaturated - These include canola, olive and

peanut oils, and avocados. *Both polyunsaturated and monounsaturated fats may

help lower your blood cholesterol level when you use them in place of saturated fats in your diet. But a moderate intake of all types of fat is best

Cholesterol Cholesterol is a fat-like substance found in

some foods of animal origin Cholesterol is also produced by the liver Production of Vitamin D Production of certain sex hormones Body makes all the cholesterol it needs HDL Cholesterol

– good cholesterol (protects against heart disease) LDL Cholesterol

– bad cholesterol causes plaque build-up, clogs arteries, restrict the supply of oxygenated blood to the heart which can result in a heart attack

Vitamins Help regulate certain chemical reactions in the body Vitamins D and K are the only vitamins that the body can

make Vitamins do not supply energy Fat Soluble Vitamins

– Absorbed, stored, and transported in fat

– A,D,E,and K

– Excess is stored in the liver or skin, and may be toxic Water Soluble Vitamins

– Dissolve in water and pass easily into the blood during digestion

– Body doesn’t store them so they need to be replenished– B and C

– Excess is excreted in urine

Vitamins - Fat Soluble (continued)

Vitamin A- dairy, fruits, green/yellow vegetables– Maintains healthy eyes, skin, teeth, bones– Deficiency - night blindness, impaired growth

Vitamin D-meat and dairy– Helps build bones and teeth– Deficiency - Rickets (inadequate growth of bones & teeth)

Vitamin E-green veg. and whole-grain cereals– Prevents destruction of red blood cells– Deficiency - red blood cell rupture causing anemia

Vitamin K-leafy green veg. and cheese– Assists with blood clotting, bone growth– Deficiency - slow clotting of blood, hemorrhage

Vitamins - Water Soluble(continued)

Vitamin C-citrus fruits, green leafy veg., potato, tomato– Needed for normal development of connective tissue

– Helps absorb the mineral iron

– Wound healing

– Deficiency - Scurvy (slow healing of wounds, bleeding gums)

Vitamin B (B1,B2,B3,B6,B12,)-whole-grain, green leafy veg., wheat germ, fish, liver– Assists with conversion of carbohydrates

– Assists with nerve cell function

– Maintenance of normal metabolism

– Necessary for formation of red blood cells

– Deficiencies

• Pellagra (soreness on mouth, diarrhea, irritability, depression)

• Anemia

Minerals

Minerals are divided into two categories– Macrominerals- needed in large amounts

in the body– Microminerals or trace minerals

Macrominerals– calcium, chlorine, magnesium, phosphorus, potassium

sodium, sulfur

Micromineral– and trace minerals include chromium, fluorine, copper,

iodine, iron, manganese, zinc

Minerals (continued)

Sodium and Chlorine are two minerals that regulate fluid balance– Dissolved salts are called electrolytes– Ordinary table salt is a major source of sodium– Too much sodium has been linked to high blood pressure,

fluid around the heart, kidney problems, and irregular heart beat

– Daily sodium intake should be less than 3,000 mg.

Calcium and Magnesium – Bone growth and development– Muscular contractions and relaxation

Iron– Helps prevent fatigue– Helps build red blood cells

Minerals (continued)

Potassium – Helps maintain normal metabolism– nerve and muscle function

Zinc– Needed for digestive enzymes– healing of wounds– plays a role in respiration

Chromium– necessary for proper blood sugar regulation– proper insulin activity

Water You need @ least 2 quarts or 64 ounces a day. Makes up two-thirds (65-70%) of your body Keeps levels of other nutrients in balance Regulates body temperature Transports water soluble vitamins Allows for the passage of gases, nutrients, and

wastes– check the color of urine to find out it you are drinking enough water

(dark urine means you need to increase your water intake) A state of dehydration may occur if you lose more water than

you take in.– dehydration may occur as a result of heavy physical activity,

vomiting, diarrhea, or feverTap vs. Bottled:

http://www.ehso.com/ehshome/DrWater/drinkingwater.php#Overview

Herbal Supplements Come from roots, berries, seeds, stems, leaves, buds,

or flowers Creatine

– Made in the liver, kidney, and pancreas– Excess use could be linked to cramping, dizziness, nausea, diarrhea,

dehydration, muscle strain, high blood pressure, abnormal liver and kidney function

Protein supplement– Soy and whey energy drinks– One gram of protein per pound is needed according to fitness

experts– Any excess is converted to fat, not muscle

http://www.hcvadvocate.org/library/herb_glossary.asp

Sports Drinks

Are they really beneficial? They contain electrolytes

– A nutrient that becomes electrically charged when in a solution

– Potassium and sodium are electrolytes Eat foods with potassium, moderate

sodium intake, and drink plenty of water

Sports Drinks – Cont.

Only designed to replace salts lost Not necessary unless an individual

loses more than 3 quarts of water (about 6 pounds of weight)

People lose more water than salts, so the water needs to be replaced

Protein and Carb. Loading

Carb. loading is supposed to load the muscle with glycogen prior to strenuous physical activity

Experts have mixed opinions

Protein loading is done to increase muscle size

Exercise increases muscles, not protein

Dietary Guidelines for Americans Eat a variety of foods Maintain a healthy weight Choose a diet low in fat, saturated fat, and

cholesterol. Eat plenty of fruits, vegetables, and grain products. Use sugar in moderation Use salt and other forms of sodium in moderation Drink alcohol in moderation 90 percent of people who diet gain it back within 1

year

Calories

Calories is defined as the amount of energy you obtain from food

One pound = 3,500 calories– Eating 500 fewer calories per day will result in the

loss of 1 pound of body fat per week

Males= 2,000-2,800 Females= 1,800-2,400

Food Guide Pyramid

1. Orange= Grains2. Green= Vegetables3. Red= Fruit4. Yellow= Fats and oils5. Blue= Milk and dairy6. Purple= Meats, beans, fish, and nuts

DAILY RECOMMENDATIONS14-18 year olds

GRAIN/BREAD= 6-8 ounces

VEGETABLE= 2.5-3 cups

FRUIT= 2 cups

OILS= 5-6 teaspoons

MILK/YOGURT/CHEESE= 3 cups

MEAT/BEAN= 5-6 ounces

Food pyramid

Myplate

http://www.choosemyplate.gov/

Food Labels Light/Lite- calories have been reduced by at least 1/3 or the fat/sodium

has been reduced by 50% Less- the food contains 25% less of a nutrient or of calories than the

comparable food product Free- food contains 0 or an insignificant amount More- food contains 10% more of the Daily Value for

vitamin/mineral/protein/or fiber High, Rich, or Excellent Source Of- 20% or more of the Daily Value for

vitamin/mineral/protein/or fiber

Lean- meat, poultry, fish has less than 10 grams of total fat, less than 4 gram of saturated fat, and less than 95 mg. of cholesterol

Nutrition Label

Name of the food, net weight or volume, name and address of manufacturer, ingredients, and nutrient content are required by law on food labels

Vegetarianism4% of Americans

Lacto-ovo– Dairy (lacto) and eggs (ovo) in addition to plant

sources Lacto

– Dairy foods and plant sources Ovo

– Eggs and plant sources– Fortified milk and soy cheese are substituted for

dairy Vegan- No meat or dairy

– Plant sources only– Fortified soy milk and cheese substituted

Food Intolerance

A negative reaction to a food or part of food caused by a metabolic problem– Milk, wheat, additives

Some are hereditary- inability to digest lactose (milk sugar)

Minimize Risk of Foodborne Illness

Clean Separate Cook Chill

Health Problems Related to Diet

Short Term Effects– Fatigue– Bad Mood– Depression– Lack of Sleep

Health Problems Related to Diet

Long Term Effects– Obesity– Heart Disease/Stroke/High Blood Pressure– Adult-Onset Diabetes– Cirrhosis of Liver– Tooth Decay– Dietary Deficiency Diseases

Dining Out Healthy

Look for “heart healthy” or “light” Prepare: without butter or salt,

broiled not fried, meat well-done Limit mayo, cheese, fat salad dressings Choose whole-wheat or multi-grain Limit extra salt and sugar Skip bacon

Weight-Loss Strategies Liquid Diets

– Low caloric intake– Do not help healthful eating habits

Fad Diets– Grapefruit, cabbage soup, Nutrisystem, Slim Fast,

etc. Prescription Medication

– Anorectic drugs can help increase serotonin

Starvation Diet– Dangerous- not enough blood glucose

OTC Diet pills– Side effects, addictive

Laxatives and Diuretics– Cause bowel movements or excess urine

Why diet’s don’t work:

Reduce your Basal Metabolic Rate Many people cannot go long term on

the restrictive eating plan They are like people who try to stop

smoking: crabby and irritable Lower self-esteem

Basal Metabolic Rate (BMR)

Amount of energy it takes to keep your body functioning normal when at rest

Differs with age, sex, and body type On average, you burn about 1000 calories at

rest.

BMI(kg/m2)

19 20 21 22 23 24 25 26 27 28 29 30 35 40

Height(in.)

Weight (lb.)

58 91 96 100 105 110 115 119 124 129 134 138 143 167 191

59 94 99 104 109 114 119 124 128 133 138 143 148 173 198

60 97 102 107 112 118 123 128 133 138 143 148 153 179 204

61 100 106 111 116 122 127 132 137 143 148 153 158 185 211

62 104 109 115 120 126 131 136 142 147 153 158 164 191 218

63 107 113 118 124 130 135 141 146 152 158 163 169 197 225

64 110 116 122 128 134 140 145 151 157 163 169 174 204 232

65 114 120 126 132 138 144 150 156 162 168 174 180 210 240

66 118 124 130 136 142 148 155 161 167 173 179 186 216 247

67 121 127 134 140 146 153 159 166 172 178 185 191 223 255

68 125 131 138 144 151 158 164 171 177 184 190 197 230 262

69 128 135 142 149 155 162 169 176 182 189 196 203 236 270

70 132 139 146 153 160 167 174 181 188 195 202 207 243 278

71 136 143 150 157 165 172 179 186 193 200 208 215 250 286

72 140 147 154 162 169 177 184 191 199 206 213 221 258 294

73 144 151 159 166 174 182 189 197 204 212 219 227 265 302

74 148 155 163 171 179 186 194 202 210 218 225 233 272 311

75 152 160 168 176 184 192 200 208 216 224 232 240 279 319

76 156 164 172 180 189 197 205 213 221 230 238 246 287 328

Body Mass Index

Body Mass Index

Risk of Associated Disease According to BMI and Waist Size

BMI  Waist less than or equal to

40 in. (men) or35 in. (women)

Waist greater than40 in. (men) or35 in. (women)

18.5 or less Underweight -- N/A

18.5 - 24.9 Normal -- N/A

25.0 - 29.9 Overweight Increased High

30.0 - 34.9 Obese High Very High

35.0 - 39.9 Obese Very High Very High

40 or greater Extremely Obese Extremely High Extremely High

WEIGHT Overweight

– A person is heavier than the standard weight range for his/her height

Obesity– Having an excess amount of body fat

**Athletes may be overweight because of excess muscle rather than fat

Underweight– A person is less than the standard weight range

for his/her height

Eating Disorders

Anorexia– Constant dieting: to little eating: to no eating– Affects CNS-Depression-Death

Bulimia– Binges on food, then purging– Teeth, Heart Muscle, Glands

Binge Eating– Loss of control over eating behavior and the

consumption of excess amounts of food within a short period of time

Anorexia Nervosa

Anorexia: 1% of teenage girls– Not eating to the point where weight is 15% below

ideal body weight.– Obsessive fear of becoming overweight.– Inaccurate perception that one is overweight.– The use of compulsive rituals to lose weight.– 90% of the anorexia cases involve women.– Appears to run in families.– Reasons include peer and societal pressure to be

thin, fear of sexuality, and family conflicts.

Anorexia Nervosa Anorexia Symptoms:

– Eliminate foods from their diet; skip meals; exercise obsessively; they begin to feel fat.

– Menstrual periods may stop.– Brittle nails and hair,

constipation, anemia, swollen joints, feeling cold all the time, sores that do not heal, difficulty in thinking and concentrating.

– Over a ten year period, women can die having one of the following complications:

• Infections of the body• Mineral loss• Heart rhythm disturbances• Suicide

Bulimia

Bulimia:– “Binge” and “Purge” eating disorder.

• Binge= Rapid consumption of large quantities of food.• Purge= Self-induced vomiting and/or overuse of laxatives.

– Usually begins in early or middle adolescence.

– Studies show that it can be from a chemical malfunction in the brain and possibly from birth

– Affects predominantly young females.• Statistics range from 4.5 to 18% are affected by bulimia.

– Bulimia is more common among women than anorexia nervosa.

Bulimia Bulimia Symptoms:

– Depression after a binge-purge episode.– Physical Effects:

• Fatigue/Weakness• Constipation/Bloating• Swollen salivary glands • Erosion of tooth enamel.• Sore throat (from stomach acids by repeated vomiting).• Dehydration• Loss of potassium.• Tearing of the esophagus (caused by vomiting).• Overuse of laxatives cause dangerous loss of

fluid/minerals.

Anorexia Nervosa/Bulimia Treatment Options:

– Success rate is good if it is detected early on in life.

– Hospitalization may be recommended if body weight drops below 30% below the ideal weight.

– Cognitive Therapy:• convince people that their view of being overweight is

incorrect.– Behavioral Therapy:

• Develop a contract for the patient to gain weight in exchange for certain rewards.

– Family Therapy: Help families to understand the illness.

Binge Eating Most people with binge eating disorder are overweight

Common Symptoms:– Eating large amounts of food, even when not physically hungry– Eating until uncomfortably full– Eating alone out of embarrassment at the quantity of food being eaten– Feelings of disgust, depression, or guilt after eating

Complications:– Diabetes– High blood pressure– High cholesterol– Heart disease

Aerobic vs Anaerobic Aerobic uses oxygen

– Uses big muscles, maintained continuously for long periods of time (10 min 3x’s or 20-30 min 1x)

• walking, running, rowing, cross country skiing, aerobic classes

Anaerobic does not use oxygen– Short term, concentrated muscle group

• Weight training, football, wrestling, golf

Exercise

Find one you enjoy Warm up Stretch Workout Cool down Stretch Stretching prevents

injury and soreness

Elements of Health-Related Fitness

Cardiorespiratory Endurance - the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-vigorous activity

Muscular Strength – the amount of force a muscle can exert

Muscular Endurance – the ability of the muscles to perform physical tasks over a period of time without being fatigued

Flexibility – the ability to move a body part through a full range of motion

Body Composition – the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons

Elements of Skill-Related Fitness Agility

– Ability to rapidly change the position of the body Balance

– Ability to keep from falling when a person is still or moving Coordination

– Ability to use the senses together with body parts during movement

– Hand-eye or foot -eye Reaction Time

– Time it takes for a person to move after they hear, see, feel or touch a stimulus

Speed– Ability to move quickly

Power– Ability to combine strength and speed

Principles of a WorkoutF.I.T.T.

Frequency- how often you do the activity each week

Intensity- how hard you work at the activity per session

Time/duration- how much time you devote to a session

Type- which activities you select

Types of Resistance Exercise Isometric

– Uses muscle tension to improve muscular strength with little or no movement of the body part

• Push against wall or an immovable object

Isotonic– Combines muscle contraction and repeated

movement• Push-ups, pull-ups, sit-ups, using dumbbells

Isokinetic– Resistance is moved through an entire range of

motion at a controlled rate of speed• Stationary bike, treadmill, cable machines

Target Heart Rate Maximum Target Heart Rate - exercising above this rate can

result in injury Target Heart Range – keep your target heart within this range

to safely build cardiorespiratory endurance- 70-85% Minimum Target Heart Rate – exercising below this rate will

not build cardiorespiratory endurance Penn State Model1. Take pulse for 6 seconds and multiply by 102. 220 – age= maximum heart rate3. Subtract your resting heart rate from maximum heart rate4. Multiply the number you arrived at in step 3 by 70% and again by

85%, round to nearest whole number5. Add your resting heart rate to the #’s you arrived at in step 46. The results are your target heart range

Benefits of Exercise

Burns fat and calories

Increases BMR Sleep Better Lowers Cholesterol Raises Self-Esteem Reduces

Depression Slower heart rate

Benefits of Exercise - Continued

Lowers heart disease risk Lowers risk of certain cancers Metabolize sugars better Increase Oxygen flow

Training at Peak Performance

Nutrition/ Hydration Adequate Rest Avoid Harmful Substances

– Tobacco, alcohol, steroid,

some supplements

Safety

Health Screening Personal Safety Using Proper

Equipment

Physical Activity Injuries

Weather Related– Heat Related

• Over exertion- overworking the body• Heat cramps- muscle spasms that result from

loss of large amounts of salt and water• Heat stroke- body loses ability to rid itself of

excessive heat through perspiration

– Cold Related• Frostbite- body tissues become frozen• Hypothermia- body temp. dangerously low

Minor Injuries

Muscle cramp– Spasm or sudden tightening of a muscle

Strain– Damage to a muscle or tendon

Sprain– Injury to ligament surrounding a joint

Major Injuries Prevention Rest Ice Compression Elevation

Fracture/Break, Dislocation, Tendonitis, Concussion