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KIN 202 Week 1

by: Sergio Castro Rachmacy

KIN 202 Week 1 KIN202 Wesley Smith Applied Nutrition for Health & Performance

Sergio Castro Rachmacy
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About this Document

RDA, BMI, macronutrients, diseases
Applied Nutrition for Health and Performance
Wesley Smith
Class Notes
kin, nutrition, RDA, BMI, carbs, Fats, protein, Leptin, Myelin, MUFA, PUFA, Weight Loss, Mitochondria, Vitamins




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This 14 page Class Notes was uploaded by Sergio Castro Rachmacy on Saturday January 30, 2016. The Class Notes belongs to KIN202 Wesley Smith Applied Nutrition for Health & Performance at University of Miami taught by Wesley Smith in Spring2015. Since its upload, it has received 45 views. For similar materials see Applied Nutrition for Health and Performance in Kinesiology at University of Miami.

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Date Created: 01/30/16
Chronic Diseases Parkinson's Alzheimer's elevated blood sugar Stroke Heart Disease #1 killer Cancer elevated blood sugar Diabetes obesity Airway Disease multiple sclerosis brain shrinkage huntington's alzheimer's parkinson's remedy fish oil creatine con-enzyme q10 Myelin Insulation for wiring nervous system Vitamins B1 (thiamine), B9 B12 Omega 3 Fatty Acids seed oils are not as efficient as those from vegetables Iodine micro mineral Synapse Sulfur B6 mitochondria uses oxygen to metabolize fuels and produce energy converts oxygen to CO2 B vitamins Sulfur Antioxidants can be used better in plant form Phytochemicals beneficial plant chemicals Folly found in dark green vegetables folic acid supplement is a carcinogen, synthetic, not natural found in tumors Get nutrients from natural sources, not supplements RDA (Recommended Daily Allowance) minimum needed of a certain nutrient hunter-gatherer diets leaves, roots, berries, meat, fish 200%-1000% RDA more than the typical American 1 /3 American and 1/2 (minorities) children will develop T2DM Leading cause of Kidney failure Limb amputations Blindness 3 cups of green leafy vegetables most of B vitamins (except B12) A C K blood vessels and bones minerals Kale 3 cups of Sulfur rich vegetables (supports brain, mitochondria and toxin removal) alleles, onion, garlic brassicas broccoli, kale 3 cups of bright colors (at least 3 different colors) retina mitochondria brain cells removal of toxins High quality protein in fatty acids wild fish salmon grass fed meat organ meats seaweed iodine myelin, toxin removal, lower cancer risk Dietary Elimination Technique Idiopathic condition no root cause eliminate gluten, wheat, dairy for at least 4 weeks 60%-80% of cases have eliminated symptoms USDA nutrition goal maintain a healthy body weight visceral obesity below skin beneath organs having a lot of body fat is not unhealthy dangerous obesity abdomen region grains that go directly to the liver alcohol fructose high-corn fructose syrup sugar intrinsic sugar found in fruit natural fiber juice eliminates the fiber when waist measure goes down, other health aspects improve, inflammation is lowered aspirins anti inflammatory developing countries malnutrition (not enough food) developed countries chronic disease (too much food) risk of cardiovascular disease according to waist measurement males over 40" females over 35" prevention improved eating maintain calorie balance physical activity macronutrients carbohydrates energy fat store energy, hormones, joint membranes protein everything in the body is made by protein or protein itself dangerous combination inactivity with high carbs 100 calories of white rice no fiber no protein hardly any vitamins 100 calories of brown rice fiber protein makes you full more than any other nutrient vitamins and nutrients more energy vitamins and nutrients don't give energy, but rather stimulate it BMI underweight <18.5kg/m 2 healthy weight 18.5 - 24.9kg/m 2 overweight 25.0-29.9 kg/m 2 obese >30.0 kg/m 2 not the best way for tracking health no limits set by the USDA on fruit intake insulin gets fat on fat cells grain layers bran protective fiber-rich coat (from excess fructose) B vitamins and minerals endosperm sugar gluten germ nutrient rich core antioxidants vitamin E B vitamins healthy fats processed carbs endosperm lost germ and bran lbs*11 = RMR Calorie (kcal) amount of heat to increase 1kg of water at 1˚C Sedentary Expenditure of Energy Breakdown Thermic Effect of Feeding (TEF) 8% increases with vegetables, decreases with carbs RMR*1.25=TEF Activity Energy Expenditure (AEE) 17% Resting Energy Expenditure (REE) 75% no one should consume less than 1200 calories a day Estimated Energy RMR x 1.25 (ADLs) = Sed. EER Sed. EER x Activity Factor 100 calories burned walking 1 mile is the same as 100 calories burned running 1 mile for the average sized person 1lb of fat = 3500 cals -500/d easier 5.8 cals g of tissue +400/d harder gain muscle and lose fat at the same time? nearly impossible both can be done, but not effectively at the same time protein has a thermic effect of 20% fat has a thermic effect of 2% diets higher in protein and lower in fat cause caloric deficit it takes more energy to digest celery than what it provides increased intake of animals causes a decrease in health quality water need: EER/240 cups= L=*.24 or kcals per day = ml of H2O children need a caloric surplus cutting calories does not combat obesity in children children should be active to maintain a healthy weight increases sensitivity to hormones such as insulin worst foods are those with little nutrients no limit on nutrient-rich foods obese children have a 75% increased chance of being an obese adult there may be overweight people even though they have a low caloric intake Pima Indians are the most obese group of people in the US, similarly in Australia Gut Flora Intestinal Microflora probiotics help prevent gain weight, but not decrease weight starchy foods promote weight gain yogurt has more bacteria than feces probiotics (organic yogurt) inorganic yogurt has antibiotics dairy antibiotics reduce bacteria in gut weight gain Infectobesity certain viruses increase risk of becoming obese AD36 First on / Last off First place stored (fat), last place lost Spot Reduction can't be done, however, abdominal fat responds more to lifestyle change, especially by reducing sugar and alcohol and increasing aerobic exercise peanuts have healthy fats don't lead to a high amount of weight gain despite high amount of calories due to fiber, protein… weight problems insulin resistance hormones exercise increases sensitivity to insulin the larger the person, the harder it is to burn fat Fat Set Point fat cells communicate with the brain through the hormone leptin (lipostat) brain modulates BMR (basal metabolic rate) and hunger for every lb of fat 1 more mile of vessels is needed high leptin high BMR and low hunger low leptin fat cells shrink low BMR high hunger weight loss needs to be gradual no more than -500c/d deficit fat cells are surrounded by water 7 calories per gram of alcohol 100% of metabolized alcohol becomes fat AMDR Acceptable Macronutrient Distribution Range CHO 45%-65% based on activity Fat 20%-35% MUFA plant-based PUFA Omega-3 fatty acids (fish, seed oils) Pro 10%-35% macronutrient nutrient that provides calories (excluding alcohol) carbs 4 fat 9 protein 4 essential body cannot produce saturated fat is the only fat humans synthetize higher protein helps reduce weight as long as it's from high-quality sources fiber whole fruits and vegetables males: 25g females: 25g Omega-3 anti inflammation Omega-6 inflammation B-12 animal products seaweed calcium bones iron oxygen magnesium potassium protection from sodium zinc testosterone levels immune functions selenium antioxidant functions ATP requires magnesium and phosphorus


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