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45 Cards in this Set
- Front
- Back
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BMI
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divide weight in kg by height in meter2
o Obese BMI 30+; o Overweight 25.0 – 29.9 o Normal 18.5 – 24.9 o Underweight <18.5 |
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Risks from being underweight
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• Thin/underweight individuals
o Die first during a siege or famine o Disadvantaged during times of surgery or illnesses that limit their intakes (fasting for tests, low appetite) or increase their outputs (vomiting/diarrhea) • Those fighting a wasting disease o Cancer may die from starvation • People need body fat stores for energy reserves, protection for the bones & organs, nutrient stores, body temperature controls |
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Risks from being overweight
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• Mild to moderate overweight
o Increased risks for diseases o Risk of premature death • Obese o Now declared a chronic disease o Major risk for cardiovascular disease • High blood pressure, heart disease • Other risks o High blood lipids, sleep apnea, gout, arthritis o Abdominal hernias, liver malfunction, flat feet o Varicose veins, gallbladder disease o Respiratory problems, kidney stones o Complications in pregnancy, surgery o High accident rate, some cancers |
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Abdominal fat
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• Who is most prone to abdominal fat?
o Women after menopause, men, people with diets high in saturated fat • What are the risks of extra abdominal fat? o Increased diabetes, pressure on organs, high risk of coronary heart disease, cancer • What is an “apple” shape and what is a “pear” shape? o Pear = bigger bum and thighs |
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Visceral fat
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• Increased risks for diabetes, stroke, hypertension, coronary artery disease
• Central fat released readily into the blood stream • Significant contribution to the blood’s daily burden of LDL |
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Energy references for man and woman
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o Reference woman – ‘active’ physical activity, 21.5 BMI, 140 cm tall, weigh 57 kg (126 lb)
o Reference man – ‘active’ physical activity, 22.5 BMI, 154 cm tall, weigh 70 kg (154 lb) |
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The thermic effect of food
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• Diet-induced thermogenesis (DIT)
• Stepped-up metabolism in the 5 hour or so after a meal • Effects are minimal • TEF is greater with spicy foods • The body uses a little it more energy to digest cold foods than hot |
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BMI not suited for
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o Athletes because highly developed muscles increase values
o Pregnant & lactating women because increased weight is normal in childbearing o Adults over 65 years because people ‘grow shorter’ with age |
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Density
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Lean tissue is denser than fat
o Underwater weighing – measures body weight compared with volume displaced; lean tissue denser than fat tissue o Air displacement plethysmography – Bod Pod measures air displacement by the body; estimates & tracks body composition over time o Expensive! |
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Average body composition
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• Men:
o 45% muscle, 25% organs, 15% fat, 15% bone • Women: o 36% muscle, 24% organs, 27% fat, 13% bone o Substantially greater fat tissue is normal & necessary for reproduction |
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Go signals
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• Hunger – physiological need to eat; triggered by contracting empty stomach & small intestine, the hormone grehlin, and chemical/nervous signals in brain
o Hunger response adapts quickly to changes in food intake – stomach contracts or enlarges • Appetite – physiological desire to eat; learned motivation, positive sensations; affected by aversions, cravings, environment, temperature o Endorphins – brain’s pleasure molecules; enhance desire for the taste of delicious foods; triggered by smell, sight, taste of foods o Inborn preferences for fatty, salty & sweet tastes o Affected by social interactions, some diseases, drugs (depressants) |
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Stop signals
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Satiation
• Perception of fullness & satisfaction that halts eating; determines how much food is consumed at one sitting • Stomach distention: The stomach stretches which signals the brain of fullness • Nutrients in the small intestine, hormonal & neural signals inform the brain’s hypothalamus about the meal • Affected by type of food, stress, activity level Satiety • Fullness lingers hours after a meal; determines length of time between meals • Wait 20 minutes after eating to know if satisfied or not |
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Stop signals II
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Hormone “Leptin”
• A peptide hormone produced by the fat tissue; suppresses appetite & food intake between meals; • Has other regulatory roles Protein • Perhaps the most satiating food together with fiber; Sustains satiety far longer than those high in fat, white flour, or sugar • Protein is satisfying but does not provide a lot of energy |
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Enzyme Theory of Obesity
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• Elevated lipoprotein lipase (LPL) enables fat cells to store triglycerides
• Fat cells of obese people contain more LPL (than lean) |
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Fat Cell Number Theory of Obesity
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• Number and size of fat cells determine body fatness
• Fat cell numbers increase in growing years • Fat cells do not grow or reduce in number – they will either grow in size of decrease in size • Fat cell number may increase more rapidly in obese children (than lean) |
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Set Point Theory of Obesity
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• Body ‘chooses’ a weight & defends it by regulating behaviors & metabolic activities
• When weight is lost or gained, set-point changes metabolic energy expenditure to restore ‘chosen’ weight |
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Thermogenesis Obesity Theory
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• Enzymes ‘waste’ small % of energy as heat, thus body can spend more excess energy (rather than store more)
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Genetics and Obesity
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• Genetics strongly influences a person’s tendency to become obese
• One obese parent: 40-70% risk of child being obese • Adopted children are similar in weight to their biological parents – pushes the genetic side of obesity • Identical twins weigh the same (not fraternal twins) when reared in same environment; if they are not in the same environment, they weigh differently – pushes the nurture side of obesity • Lifestyle choices determine whether the genetic tendency is realized • We are genetically predisposed to a certain weight but the surroundings will effect heavily |
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External Cues to Over Eating
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• Eating behavior in response to exposure, yearning, craving, addiction, stress, depression, compulsion, loneliness,
o Comfort in food o Addiction to the endorphin release in the brain • High body fatness - a diet ‘cafeteria –style’ with a variety of sweets, snacks, condiments & main dishes • Lower body fatness - a diet with a wide variety of veggies, grains, low fat proteins, and not many treats |
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Change in Body Weight
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• Reflects shifts in body fluid content, in bone minerals, in lean tissues (muscles), in contents of bladder or digestive tract
• Correlates with time of day; We weigh the least before breakfast • Quick large changes usually due to large changes in body fluids; dramatic but temporary change with little change in the long run • 3500 calories are in one pound of fat |
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Diet Pills
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o Designed to speed up metabolism
o Can result in cardiac arrest (heart attack) |
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Sweating
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o Dehydrating in order to make weight
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Smoking
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o An appetite suppressant
o When a person quits smoking they may try to replace the “hand to mouth” concept o In 20% in the female population, there is a gene that is expressed that results in weight gain. The gene is turned on once smoking occurs. |
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Low Carb Diets
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• Skipping meals
o Get very hungry and then over eat at the next meal • Over exercising o Same result as skipping meals |
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Response to Early Food Deprivation
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• In fasting, glycogen from liver depleted quickly and then glycogen from muscles not released
• Fuel for muscles, heart, other organs = FAT • Fuel for Nervous system = GLUCOSE • Body fat cannot be converted to glucose • Body protein can be converted to glucose; proteins are sacrificed to supply raw materials to make glucose |
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Fasting for 10 Days
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• The body will start to use up stores
o Death would ensue with continued consumption of lean tissue; blood proteins, liver, heart muscle, lung tissue burned as fuel • Fasting or starving people remain alive only until their stores of fat are gone or until half their lean tissue is gone, whichever comes first |
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Weight Gain
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Excess carbohydrates
• First stored as glycogen to be used to energy • When glycogen stores are full, excess carbohydrates are converted to fat and stored as fat Excess Fat • Efficiently & easily stored as body fat Excess Protein • Only stored in the body in response to exercise; present as a working tissue; excess amino acids have their nitrogen removed & are used for energy or converted to glucose or fat • Too little Physical Activity encourages body fat accumulation • Overall, weight gain comes from spending less energy than is taken in |
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Ideal Weight Loss Diet
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• Reduce calorie intake by:
o 500 to 1000 calories/day for BMI >35 o 300 to 500 calories/day for BMI 27 – 35 • Best diet for managing weight: o Abundant fresh fruits and vegetables o Low-fat milk products/lean meat, fish and poultry o Whole grains and legumes for fibre o Moderate carbohydrates, adequate protein & fiber, low SAFA/Trans fat |
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High Protein Low Carb Diets
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• Laboratory studies have shown that when energy intake is the same, there is no difference in weight loss on a high-protein, low-carbohydrate diet compared to a lower-protein, higher-carbohydrate diet
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PA for Gaining Weight
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• Choose strength building exercise combined with a high-calorie diet
• Use a balanced exercise routine to gain muscle & fat • Perform exercise with increasing intensity • Choose nutritious foods with high energy density • Increase portion sizes, eat frequently • Avoid tobacco – depresses appetite, kills taste buds & sense of smell |
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Drugs and Surgery to Treat Obesity
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Prescription Drugs
• Suppress appetites; inhibit pancreatic lipase activity Over-the-Counter Drugs & Products • Reduce taste sensations & appetite Surgery • Reduces stomach size; delays passage of food from stomach to intestine; liposuction or lipectomy to remove external body fat • Traditional stomach size is about 1 -2 cups Herbal products • Effectiveness & safety not proven, herbal teas, Ephedra, dieter’s teas • For many, their effectiveness and safety have not been proved • “Natural” does not always mean safe o Belladonna, hemlock, and sassafras all contain toxins • Check the Office of Natural Health Products web site • To identify status of herbs or natural products of which there are claims relating to weight loss |
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Training
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• Regular practice of an activity; leads to physical adaptations of the body; improve flexibility, strength, & endurance
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Physical Activity
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• Bodily movement with muscle contractions, substantially increasing energy expenditure
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Exercise
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• Planned, structured, vigorous, repetitive bodily movement that promotes or maintains physical fitness
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Benefits of Being Physically Fit
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More Restful Sleep
• So body can repair muscles, build new tissues • This can vary with time of work-out Better Nutritional Health • Often people want to make healthy choices to ensure best outcomes from physical activity • Sometime people increase their caloric intake too much- why? Improved Body Composition • Less body fat, more lean mass Improved Bone Density • Weight-bearing physical activity builds bone strength Enhanced Immunity • To colds & other infectious diseases Lower Risks • Of some types of cancers: colon, breast Increased Blood Circulation & Lung Function • Increased oxygen intake and CO2 output; exercises heart and lungs |
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Benefits of Being Physically Fit
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Lower Risks of CVD
• Lowers blood pressure & cholesterol, raises HDL-Cholesterol, reduces intra-abdominal (visceral) fat stores Lower Risk of Type 2 Diabetes • Normalize glucose tolerance Reduced Risk of Gallbladder Disease • (In women) • Lower levels of blood lipids Lower Incidence & Severity of Anxiety & Depression • Improves mood; endorphin release; feeling of self efficacy Stronger Self-Image • Sense of achievement; feeling of self efficacy Increased Length and Quality of Life Social outlet OR Time for self |
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Canada's PA Guide to Healthy Active Living
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Choose a variety of activities from these three groups:
• Endurance: 4-7 days/week – Continuous activities for your heart, lungs, & circulatory system • Flexibility: 4-7 days/week – Gentle reaching, bending, & stretching activities to keep your muscles relaxed & joints mobile • Strength: 2-4 days/week – Activities against resistance to strengthen muscles & bones & improve posture • Recommended: 60 min moderately intense activity (walking, jogging); 30 min not always enough to maintain healthy BMI |
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Essentials of Fitness
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• Flexibility – capacity of joints to move through a full range of motion; ability to bend & recover without injury (stretching)
• Muscle strength – ability of muscles to work against resistance (weight training) • Muscle endurance – ability of a muscle to contract repeatedly within a given time without becoming exhausted • Cardiorespiratory endurance –ability to perform large muscle dynamic exercise (aerobics) |
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Cardio Training
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• Enhances the ability of the heart & lungs to deliver oxygen to the muscles
o Increased cardiac output (blood volume discharged) and oxygen delivery o Increased heart strength & stroke volume (amount ejected from the heart) o Slowed resting pulse; improved circulation o Increased breathing efficiency; raised HDL o Improved circulation; reduced BP • Examples: swimming, brisk walking, jogging, soccer, hockey, basketball, rugby |
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Fat and PA
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TOO MUCH IS NOT GOOD…
• Consuming high-fat, low-carbohydrate diets impairs performance; small glycogen stores are quickly depleted • High-fat diets carry risks of heart disease; adverse health effects from prolonged high-fat diets make them an unwise choice for athletes TOO LITTLE IS NOT GOOD… • Overly restricting fat below 20% of total energy – failure to consume adequate energy & nutrients; very-low fat diets inhibit performance • Endurance athletes - recommended to consume 20-30% of E from fat • Body fat – theoretically an unlimited source of energy; fat cells release FA all muscles share |
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Choosing a Diet for an Athlete
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• Nutrient density – nutrient-dense foods that supply maximum V-M
• Balance – High-carbohydrate (60-70% of total calories), • Glucose polymers (liquid supplements for CHO & energy) needed for heavy training & top performance – Moderate in fat (20-30%), – Adequate in protein (10-20%) • Protein - moderate in meats & milk products, extra servings of legumes, grains, veggies • Pregame meal – CHO-rich, light meal (300 – 800 calories), easy to digest (no hard bran/beans/fresh veggies), contain fluids (water or fruit juices); eat meal 3 – 4 hour before competition |
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Nutrition and Immunity
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Immunonutrition
• Influence of nutrients on the functioning of the immune system, esp. in medical nutrition therapies Deficiency or Toxicity • Either of a single nutrient can seriously weaken a person’s immune defenses, • Vitamin A deficiency Deficiencies • Known to impair immunity • Protein, energy, vitamin A, D, E, C, B, folate, copper, Mg, Se, Fe, Zn Toxicities • Known to impair immunity • Fe, Zn |
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Life Style and Risk Choices
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Risk Factors
• Known to be related to diseases but not proved to be causal • Presence of risk factors often predicts the occurrence of diseases Environmental, Behavioral, Social, & Genetic Factors • Tend to occur in clusters & interact with each other • Environmental: Living in the city • Behavioral: Handicapped person cant exercise (not in control) or choosing to eat fast food (control) High SAFA/Trans intake • Risk factor for cancer, high blood pressure, type 2 diabetes, atherosclerosis, obesity, stroke, diverticulosis • In many cases, one disease or condition intensifies the risk of another; e.g., diabetes leads to atherosclerosis & HBP • Family history & lab test results together = powerful predictors of diseases |
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Anorexia Symptoms
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Anemia
Impaired immune response Altered blood lipids High blood concentration of vitamin A and E Low blood protein Dry skin and low body temperature Fine body hair |
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Binge Eating Disorder
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Consume less during a binge, rarely purge and exert less restraint
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