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2 Weeks of Notes

by: Sergio Castro Rachmacy

2 Weeks of Notes KIN202 Wesley Smith Applied Nutrition for Health & Performance

Sergio Castro Rachmacy

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About this Document

Diabetes, Osteoporosis, Obesity, HMB, Female Athlete Triad, Metabolism, Weight Management
Applied Nutrition for Health and Performance
Wesley Smith
Class Notes
KIN 202, Diabetes, Osteoporosis, Heart, Female Athlete Triad, diseases
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This 11 page Class Notes was uploaded by Sergio Castro Rachmacy on Saturday March 26, 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 18 views. For similar materials see Applied Nutrition for Health and Performance in Kinesiology at University of Miami.

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Date Created: 03/26/16
Minimum requirements to not be considered inactive or sedentary 150 minutes a week of moderate exercise or 75 minutes of vigorous activity For additional benefits 300 minutes a week of moderate exercise A decrease of 7% body weight reduces type 2 diabetes by 60% First On, Last Off Theory Spot reduce fat cannot be done Android obesity (apple) Easier to get rid of Fat cell size Gynoid Obesity (pear) More common in females Fat cell number Childhood Obesity Ages 0-1, 3-5, adolescence Stages where fat cell numbers are established 0-1 Genetics Formula instead of breast milk 3-5 Food Affects behavior Adolescence Inactivity Lean Mass Weight training is dangerous before adolescence Bones are still growing May prematurely stop growing in length Use child's own bodyweight Jumping jacks, running around, playing games Most high blood pressure is called essential Hypertension is easily treatable Exercise can take a person from Stage 1 to Prehypertensive 20 minutes can reduce blood pressure for 8 hours Phytochemicals, purples and greens, plant-based diet reduce blood pressure 1kg of weight loss is equivalent to a 5 point reduction in blood pressure 8 weeks of lifestyle change before recurring to medication Silent killer Risk Factors High salt diet Eat less out, do more cooking at home Vitamin D deficiency Elevated homocysteine are linked to heart disease High meat diet and low plant intake increases homocysteine levels Blood Lipids Low LDLs and high triglycerides is dangerous NON-HDL = < 160mg DL HDL over 160 likely have dyslipidemia (small LDLs) Sugar increases triglycerides Modified LDL Oxidized Metabolic syndrome High waist circumference High triglycerides Low HDLs High blood pressure Elevated blood glucose 3 of these 5 syndromes make up 2400% increased risk of T2DM 50% of 50 year olds suffer from it Diabetes Elevated blood sugar Causes damage Blood vessels Poor wound healing Bone infections Amputations Leading cause of blindness Kidney failure 300% higher risk of heart disease 15 year shorter life span People have diabetes and don't know it Best measurement 75g of sugar After 2 hours < 140 normal 140-199 pre-diabetic 200+ diabetic Eat lower carbohydrates and smaller meals Symptoms Wounds that have trouble healing Urinating frequently Sudden weight loss Always hungry Male sexual problems with age Blurry vision Vaginal infections Numbness or tingling in hands or feet Always thirsty 90% of people who have DM are type 2 Obesity causes diabetes vs diabetes causes obesity 10% suffer type 1 Immune system and pancreas conflict Insulin as a remedy A1C Damaged red blood cell protein (hemoglobin) 2 million RBC are made per second Last 1,000 miles (about 8 weeks) Transport oxygen through a protein called hemoglobin Preferably 5% or less 6 In control Over 7 Monitor closely Over 11 Average blood sugar over 150 Type 1 Insulin need Type 2 Not responding to insulin Type 1.5 diabetes Started as type 2 Prevention of 1 case of diabetes in 3 years 7 people to enroll in a lifestyle change program 14 people taking medication Eat breakfast to curb midnight feast Protein and fiber-rich Nutrient density Fruits and vegetables Avoid processed carbs if no exercise Stay hydrated Carbohydrates should not exceed 45% of diet Replace fat with protein to increase thermic effect of food Consume 500 calories less Eat with no distractions (no TV, newspaper, phone, tablet) 20 minutes a day on stress reduction Lowers cortisol levels Frequent small amoprotein throughout the day Lean body mass Feel full Lose weight There are 3500 calories in one pound of fat Consume 500 calories less everyday per week to lose one pound per week Muscle/454g=1lb of muscle 1g = 5-8 extra calories or 400-500 calories per day = 1lb of muscle Weight Management Diet and exercise Making muscle tissue more sensitive to insulin helps lose weight Body weight * 11 = RMR RMR * 1.25 = non exercise energy expenditure 175*11*1.25=2400 *1.5 activity factor 3600 Goal=1lb per wk 4wks=171lbs TDEE=3600 per day 1lb per wk = 4 wks 175-171lbs M T W R F S S Exercise x x 400 x 100 x 300 calories Diet 3100 3100 3500 3100 3200 3100 3300 Deficit -500 -500 -500 -500 -500 -500 -500 -3500 Increase protein 5x per day Increase fiber Satiety Increase metabolic rate 3.6L of water per day Decrease processed carbs fructose Drink a lot of water Helps aid satiety Stress reduction Sleep At least 6 hours (8 preferable) Eat breakfast Female athlete triad Signs of osteoporosis Amenorrhea Anorexia Muscle dysmorphia "Bigorexia" Growing muscle Protein is not good for weight gain Increases metabolism more than any other nutrient 454g=1lb There are 100g in 1lb of muscle 1.6-1.8g of protein needed to Increased eating Increased weight lifting Sensitivity factor Someone who hasn't been exposed to weights will get results faster compared to someone who performs it routinely Cycle training Decreases sensitivity High volume weight training mainly focused on muscle mass Increase calories by 400-500 a day Starchy vegetables and high quality meats 1.6-1.8g of protein per kgbw Whey protein Sugar and proteing together 30 minutes after workout Fruit and greek yogurt smoothie 0.1g of creatine monohydrate after workout Beta Alanine and HMB Sleeping 8 hours a day Alcohol abstinence Optimal hydration Alter weight train program Creatine 1 week of loading 15-25g per day After loading: 0.1g per kgbw-d after exercising Greatly enhances recovery Milk Whey and casein Chocolate milk has a 3/1 CHO to protein ratio Organic soy milk Nearly a complete protein Leucine Raises hormone level Too much may cause cancer 1.5g CHO per kgbw and .5g PRO per kgbw Root starchy vegetables Nutrients and glycogen carbohydrate replacements HMB Grapefruit and Catfish Leucine metabolite Increases protection against muscle breakdown May stimulate protein synthesis Beta Alanine Combined with histidine makes carnosine Osteoporosis Women are at higher risk because of menstrual cycle More common in the elderly Bone mineral density two and a half standard deviations below peak bone mass 1 out of 2 women and 1 out of 4 men will suffer it after age 50 Many people will die one year after a fracture Bone mineral density increases the most from age 3 to late puberty A third of adult bone mass is acquired during adolescence Very genetic related Exercise and diet are remedies Women lose 25% of bone mass, men lose 12% Pregnant women use calcium from their bones when breastfeeding Lifestyle factors Smoking doubles risk of early menopause by 2-5 years Excessive alcohol is the number one cause among men Nutrition 1200mg of calcium is the amount needed for children Low calcium in blood leads to the body taking calcium from bones for its use 1300mg daily recommended intake of calcium for adults Vitamin D increases calcium absorption Risks Family history Low BMI Being a female Smoking Alcohol Advanced age Prevention Build strong bones before age 30 Weight exercises Bone density testing Sunlight Calcium Higher Calcium intake = higher bone mass Vitamin K Osteocalcin Builds up bones by taking calcium from blood GLVs Green leafy vegetables Broccoli, brussels sprouts High amounts of calcium without vitamin D is not effective Osteocalcin is also dependent on insulin Prunes High in phytoestrogens Estrogen keeps calcium in the body May increase cancer risk Female Athlete Triad Disordered eating Osteoporosis Amenorrhea


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