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KIN Notes February 8th -13th

by: Joseph Landing

KIN Notes February 8th -13th KIN 202 G- Applied Nutrition for Health and Performance

Joseph Landing

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Week of notes. Study guide coming next.
Anatomy and Physiology II
Wes Smith
Class Notes
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This 6 page Class Notes was uploaded by Joseph Landing on Friday February 12, 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 47 views. For similar materials see Anatomy and Physiology II in Kinesiology at University of Miami.

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Date Created: 02/12/16
February 8 to 13 th -B.E.D is when people will eat like a bottomless pit at night. And it is associated with a wide range of health detriments, like obesity, cardiovascular disease and sleep apnea. Eating breakfast will actually fix this. -Excess sugar will get converted into fat. -The only fat we make in the human body is saturated fat. Which comes out in lipo proteins. -Eating a lot of fruit doesn’t actually appear to cause the negative problems associated with high sugar intake. Cause fruit is good for you. -Avoid excess sodium. -We need a lot of potassium, and about 98 percent of Americans are deficient. -Avoid processed carbs and too much conventional meat. -Leafy greens also have zeaxanthin, quercetin and lutein. Zeaxanthin and lutein help your eyes and quercetin is another antioxidant. -Sulfur rich vegetables. Brassicas and Alliums are vegetables that have a lot of sulfur. Brassicas are cauliflower, alliums are onions and garlics. They greatly reduce blood pressure. Lower heart disease and GI related cancers. But stay away from Alfalfa sprouts. They are bad. A long term poison. -Colorful plants foods. Purple and blue pigments are anthocyanins that are powerful anti oxidant. Blue berries and blackberries. Red fruits have similar but have lycopene. Orange and Yellows are high in beta carotene and vitamin A. Plant foods that are white have a lot of fiber. Which reduces diabetes and obese stuff. -Once again, Vitamins are a waste of your money and don’t do anything. -Moderate alcohol consumption. There is a u shaped or rather j shaped relationship between alcohol consumption and cardiovascular disease. One to two drinks a day does lower heart problems and can even reduce other diseases. But any more and you will be causing heart problems. You cannot average over a course of a week. So 14 drinks on Thursday doesn’t equate to 2 drinks a day for the week. Hangover damage can lead to Alzheimer’s so basically, drink in moderation and reap the potential benefits. But don’t be an idiot. Also all alcohols work, not just red wine. Which is good if you don’t like wine, like me. -Drink water. A lot. Dehydration ruins the skins, shrinks cells, leads to inflammation it promotes joint dysfunction and pain. The ideal water ratio is easy to tell by your urine. Try to get it at a light chardonnay wine, paler than light lemonade. Low grade dehydration is super common. WEDNESDAY: -Monosaccharides are Glucose, Fructose and Galactose. -White bread converts to sugar super quick, its all glucose and is literally the same as straight sugar. Because glucose has a super high glycemic index. -Fructose has a lower glycemic index. Fructose is absorbed more slowly. It ends up going to the liver, which burdens the liver and turns it into fat. -Disaccharides are two sugars together. Maltose, Sucrose and Lactose. -Maltose is glucose + glucose. Sucrose is glucose + fructose. Lactose is glucose + galactose. -Sucrose is table sugar. It’s fifty percent sucrose and fifty percent glucose. -Sucrose is the sweetest and most addictive. -The number one subsidized crop in the USA is corn. Corn syrup has thus made its way into a lot of foods, and it is full of sucrose. -20% of your carbohydrates should be fiber. -The Glycemic Index has problems. -Glycemic volume is more important than glycemic volume. A lot of pasta versus a little bit of white bread is going to be worse than you because of the overload. -Protein will lower the glycemic index will lower the glycemic index. White bread with peanut butter is ideal. -Fiber will lower glycemic index. -Fiber lowers cholesterol, lowers glycemic index, increases thermic effect of food, reduces exposure to carcinogens and increases intestinal health. -A diet high in fiber is almost always healthy. -Fiber reduces heart disease and cancer chance. -RDA for protein is .8 kg body weight per day. -Infants need the most 1.6-2.2 grams of protein per kg of bodyweight. Protein Quality: Essential Amino Acids: You must consume them cause your body doesn’t make them. -Isoleucine -Leucine -Valine -Histidine -Lysine -Methionine -Phenylalanine -Threoninie -Tryptophan -Also arginine is pretty important. -TV TILL PM AH are the essential amino acids. -BCAAS’s are our Branch Chain Amino Acids. -BCAA’s are used in muscle proteins and can be broken down for energy. They are Valine, Isoleucine and Leucine. FRIDAY: A complete Protein has all essential amino acids. Nuts and Seeds need Grains or Vegetables. Grains need nuts and seeds and legumes. Legumes need Grains or Vegetables. Vegetables need Grains and Legumes. -Hisitidine is used to convert to Histimine, which is important for immune functions and immune cells do the conversions. -Lysine is a major part of our connective tissues, so its important for tendons and ligaments and that stuff. -Methionine is probably the most discussed amino acid. It is involved with the methylation of DNA. Every time you make a protein in your body, it starts with this amino acid. It is critical in protein synthesis and DNA replication. -Phenylalanine is used to make dopamine and adrenaline. -Threonine is used in the deriving of energy from carbohydrates. -The proteins with the most essential amino acids is (only 30 to 40 grams of protein per hour can be absorbed) They go in this order. Whey, Casein, Soy Protein and then Egg White. -Highest Rated four above^ -Soy Protein barely makes the cut. -Whey protein is the most common supplemented protein. Whey digests quickly because it has a high glycemic index. -Casein is a slow to absorb protein, so you want to take it before bed. -Ergothionine is a powerful cancer killer. It will go into cancer cells and kill it with apoctosis. When it gets to our healthy cells, it acts a powerful anti oxidant. EAT MUSHROOMS cause they are full of it. And Ergothionine is a potential eleventh amino acid or at least a new vitamin. It would be the only plant based amino acid. -On a food label, the dietary fiber multiplied by five should equal or be more than carbohydrate in grams or more, otherwise it is just a sugary carbohydrate food. -Every mile traveled on foot is a 100 calories -Nutrigrain bars are bad for you. -Shorter ingredient list is almost always safer and healthier. -Red flags on nutrition list is sugar close to the beginning. Enriched flour is straight sugar. Soybean oil and corn oil is genetically modified crap. Partially hydrogenated is trans fat. There can be trans fat in something even though its not on the label. Because if there is less than .5 grams of Transfat, they don’t’ have to put it. -4 calories per gram of carb. 4 for protein. 9 for fat. -24 times 4 divided by 120 is .80% carbs. For a nutrigrain bar. -AMDR for carbohydrates if 45% to 60%.


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