staying in balance metabolism, calories & stress
TRANSCRIPT
Metabolism [ sum of all chemical reactions in body]
CATABOLISMbreak into simplest parts
FATS: fatty acids & glycerolCARBOHYDRATES: simple
sugarsglucose- fructose – galactose
PROTEIN: amino acids
ANABOLISMbuild / repair / fuel
glycerol & fatty acids = FATSGlycogen -> glucose
Amino acids -> PROTEINGLUCONEOGENESIS
Satiety = sa·ti·e·ty səˈtīədē/ nountechnical the feeling or state of being sated. satisfied (an appetite or desire)
[physiological]
Appetite = ap·pe·titeˈapəˌtīt/Noun
a natural desire to satisfy a bodily need, especially for food [psychological]
synonyms:
hunger, ravenousness, hungriness; More
Hunger = hun·ger ˈhəNGɡər/ nouna feeling of discomfort or weakness caused by lack of food, coupled with the desire to eat. [ physiological]
Body uses energy in form of Calories
Calorie = kilocalories = kcals
CARBOHYDRATES = 4 kcal/ gm [ 4.1] PROTEIN = 4 kcal / gm [ 4.1]
FATS = 9 kcal / gm [ 9.5] ALCOHOL = 7 kcal / gm [oz]
How many calories do I need? Basal Metabolic Rate [BMR] = Resting Metabolic Rate [RMR] Thermic Effect of Food [TEF] = 10% of RMR Physical Activity / Non-Exercise Activity Thermogenesis [ NEAT ] Gender Age Anthropomorphism / Genetics Food choices
Mifflin St. Jeor Equation For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5 For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
TOTAL DAILY ENERGY EXPENDITURE [TDEE] Thermic Effect of Activity (TEA): This is the amount of calories burned while exercising fluctuates daily
Thermic Effect of Feeding (TEF) digest food and absorb its nutrients, body uses energy in the form of calories.
to estimate Daily caloric needs – Underweight Adults body weight [lbs] x 18 Normal Weight Adults body weight [lbs] x 16 Overweight Adults body weight [lbs] x 14
Muscle uses 6 calories / lb / day Adipose uses 2 calories / lb / day Bone uses 1 calorie / lb / day Internal organs use 24.4 calories / lb / day
Liquid calories Must chew to stimulate satiety signals Sweetened drinks: the more consumed the higher risk of CVD, obesity, diabetes Soup – stimulates satiety
Chocolate caloriesHershey’s Milk Chocolate Bar
210 calories
26 grams of carbs / 24 grams of sugar
13 grams of fat / 8 grams of sat.fat
43 -gm serving [ 1 bar]
Chocolove’s Extra Strong Dark Chocolate 77% cocoa
170 calories
11 grams of carbs / 6 grams of sugar
13 grams of fat / 8 grams sat fat
30-gram serving [ 1/3 of bar]
Insulin Made in pancreas Released in response / anticipation : food ingestion Assists in cellular uptake of fats & carbohydrates & protein Turns on brain satiety signals
Stress EUSTRESS VS DISTRESS
STRESSOR: anything that knocks you out of balance [HOMEOSTASIS]
PHYSICAL – SOCIAL – PSYCHOLOGICAL STRESS RESPONSE: what body does to re-establish balance
same response for all stressors
ACUTE VS CHRONIC
Basic Stress Response Brain receives information that in danger [ physical, social or psychological source]
It releases CRH [blunts appetite] and Noradrenaline CRH [ sec ]-> ACTH [ seconds ] -> Cortisol [stimulates appetite / suppresses sensitivity to leptin] [minutes ]-> glucose & fatty acids
Noradrenaline [ seconds] -> Adrenaline [ minutes] - > affects body systems Pancreas releases Glucagon -> glucose Leptin: hormone released by adipose tissue in response to increased stores of fatty acids –suppresses appetite
Stress hormones Glucocorticoids primarily Cortisol – made in adrenal glands. Stimulated by pituitary hormone [ACTH] which is triggered by CRH [ hypothalamus] in response to noradrenaline
Glucagon - made in pancreas. Breaks down glycogen in liver
Adrenaline / Noradrenaline [ epinephrine / norepinephrine] - Sympathetic Nervous System response – triggers adrenal glands, and affects body systems
[ FIGHT – FLIGHT – FREEZE]
Cortisol [produced in Adrenal Cortex; highest levels in AM; produced as a result of Sympathetic Nervous System activation]
ACUTE STRESS Quick burst of energy [ survival]
Heightened memory functions
Increased Immunity
Lower pain sensitivity
Assists with homeostasis
Appetite Suppressor
CHRONIC STRESS fatigue
Impaired cognitive performance
Blood sugar imbalances
High Blood Pressure
Decreased Immunity and Inflammatory response; slow wound healing
Increased abdominal adiposity
Appetite Stimulant [ 75% US population]
Any type is effective in decreasing stress, anxiety and depression
Suppresses release of Cortisol and AdrenalineStimulates release of Endorphins
Improves Sleep & Increases EnergyEnhances self Image; Self Confidence