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KIN 202 Notes January

by: Joseph Landing

KIN 202 Notes January KIN 202 G- Applied Nutrition for Health and Performance

Joseph Landing

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About this Document

These notes cover the first two weeks of class.
Anatomy and Physiology II
Wes Smith
Class Notes
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This 7 page Class Notes was uploaded by Joseph Landing on Thursday January 28, 2016. The Class Notes belongs to KIN 202 G- Applied Nutrition for Health and Performance at University of Miami taught by Wes Smith in Winter 2016. Since its upload, it has received 96 views. For similar materials see Anatomy and Physiology II in Kinesiology at University of Miami.

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Date Created: 01/28/16
KIN 202 Notes: B1 is thiamine, we need 1 miligram a day. B9 folic acid and B12 kopalimine involve the maintenance of myelin which go around the brain. Omega 3 fatty acids are important in the development of myelin sheath that go around our neurons. Iodine is very helpful to the body. Phyto chemicals are countless compounds in plants that are very good for you. Folate is found in dark green leafy vegetables, folic acid is not the same thing. Folic acid cannot be digested by humans, you need folate from the plants. Diabetes is the leading cause of kidney failure, limb amputation and blindness. Terry Wahls: 3 cups of Green Leafy Vegetables every day. Green Leafy Vegetables have Vitamin BACK and Minerals. Try Kale. 3 cups of Sulphur Rich Vegetables every day. Aliums (Onions, Garlic, Leaks) and Brassicas (Broccoli, Cawliflower, Brussel Sprouts and Mushrooms) 3 cups of Colors. Flavonoids, polyphenols, retinas, mitochondria. Berries, Oranges, Carrots. Omega 3 Fatty Acids: Wild Fish, salmon and herring, grass fed meat. Organ Meats: Vitamins, Minerals and Coenzyme Q – Liver, heart tongue, brain. Seaweed: Iodine and selenium. Have seaweed once a week. Dietary Elimination technique: Use diet to get rid of an idiopathic disease (flatulence or weird rash, irritable bowel, acne) Eliminate gluten, wheat, dairy and see if symptoms dissipate. ACNE AND DAIRY -Obesity involves fat around your organs as well. -Having a lot of body fat is not unhealthy. Pinchable fat is subcutaneous fat, but it’s not bad for you. Dangerous obesity is central obesity, the type located in the abdomen. It’s located behind the skeletal muscle. Beer Belly. Alcohol goes only to the liver. Fructose goes only to the liver. -Developing Countries= malnutrition -Developed Countries= chronic disease, abdominal obesity and diabetes. -BMI Body Mass Index -Underweight is MBI under 18.5 kg/m2 -Healthy is 18.5 to 24.9 -Overweight is 25.0 to 29.9 -Obese is 30kg -Calorie= heat that increases 1 gram of water by 1 degree Celsius. -body weight multiply by 11. -5.8 calories per gram of tissue growth, 400 grams a day, while 1 lb = 3500 -500/d -Protein has a thermic effect of 20% while fat has a thermic effect of 2%. Meaning protein is burned off more in digestion then fat is. -Children need to be more active. -Cutting calories will not beat obesity in children. -Being more active will increase sensitivity to hormones like insulin, which limits fat gaining. -Quality of a child’s diet is important. -First on/ Last off -First place your body stores fat is the last place its lost. -There is no such thing as a spot reduction. You are not going to spot reduce fat on your body. Fat is reduced evenly. -Deep abdominal fat responds more to lifestyle changes. Reducing sugar and alcohol is key. -Fat Set Point: Fat produces Leptin hormone which goes to the brain which causes BMR and hunger. -Weight Loss to be effective needs to be gradual, no more than 500 calories a day deficit. -You burn 100 calories running a mile. -Alcohol is always stored as fat. Even more likely to become fat then actual fat. -A.M.D.R. Acceptable Macronutrient Distribution Range, a macro nutrient is a nutrient that gives us calories excluding alcohol. Carbs, fats and proteins. -45 to 65% of carbs should be in your diet, and it should be proportional to activity. -20 to 35% of fats in your diet. MYFA and PUFA Saturated fat should be less than 10% of your diet. -10 to 35% of protein in your diet. Higher protein is effective in weight loss. Fam. -Fiber comes from vegetables. -Omega 6 to omega 3 should be 4 to 1. -15 to20 minutes in the day in the sun for vitamin D. -Best model to use is the Harvard Healthy Eating Plate. -Don’t eat swordfish. -2% of americans who consume RDA will still not get enough. -B12 requirement is 5 or 6 micrograms per day. -Vitamin D is around 1000 a day. -RDA is the minimum requirement to prevent toxicity. Sodium levels are the maximum that we need. -Proteins, Carbs and Fats give us energy. MACRONUTRIENTS Protein: 10-35% Macro. -Female need 46 grams per day and Males need 56 grams per day. (right) -.86 per kgbw per day RDA. -For weight loss, taking in about 15 grams a day four times a day is very helpful for losing weight. -2.0 grams per kgbw is considered the upper limit of protein intake. BUT higher protein in some instances can be healthy. -Proteins are made up of amino acids. -your body doesn’t make essential amino acids. Complete Protein vs Incomplete Protein: Memorize every complete protein vs incomplete protein. -Complete proteins have all of the essential amino acids. Animal 30% Fish, White and Red Meat. -Incomplete are missing some of the essential amino acids. 70% plant proteins. -AMDR is Acceptable Macro Nutrient Range FAT: -AMDR -10G/D Linoleic (18-2 Omega6) -1G/D is Alpha Linolenic (18-3 Omega 3) -Saturated <10% -Cholestrerol 300MG/D -Fat has a very low thermic effect, about 2%. So it doesn’t burn a lot of calories in consumption. -Palmeic acid is what we get from sugar, that’s saturated fat. -Sat. Fat. 16 Carbon is Saturated Fat and 18Carbon is Palmerated These are carried in Lipo Proteins, these are our LDL’s. Lipo proteins need to bind to receptors. Fat is delivered to cells. If they are saturated, it doesn’t bind well to its receptors and tends to stick around and lead to heart disease. -12 C also called Lauric acid lowers our LDL’s and increases our HDL’s so its good. Not all sat fat is bad. -Most sat fat comes from animals. -Excess carbohydrates make excess fat. -Trans fats start off unsaturated. By adding hydrogen, the fats become saturated. Saturated fats last longer in your body. They stare there longer. -Trans fats are not meant for human consumption. Shit. They cause inflammation. Trans fat is extremely bad for you. -So suddenly, no trans fat. All the food labels were trans fat free. But they were actually just getting the serving size down, so there was less than .5 grams of trans fat per serving, you can claim its trans fat free. So one candy bar was four servings. -Cholesterol is only in animal fat. Plants don’t have cholesterol. But it will make cholesterol in your bodies. Your liver turns fried food into cholesterol. -Sugar becomes fat in your body. -Animals don’t get hormones, just antibiotics. -The food industry’s greatest products is patients for the health industries. -A Harvard review (MICHA REVIEW) found that there is no difference between carbohydrates in your body and saturated fat. -Dietary carbohydrate is equal to Saturated Fat in the effects on blood lipids. And the 12 Carbon saturated fat Lauric Acid is better than carbohydrates on your blood lipids. CHO means carbohydrates. -ALA is omega 3 from seeds and plants. Only 16% of this gets converted to the the DHA and EPA good stuff. -DHA and EPA is omega 3 from fish. Which lowers Blood Pressure, and inflammation and increases Brain function. -Omega 3/ Omega 6 is probably 1/40 but is actually worse cause the omega 3’s we get suck. -Blue Pigments from blueberries, straw berries, purple cabbage are called anthocyanics. Almost 100% of that ALA gets converted. -


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