staying in balance
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Staying in Balance. Metabolism, Calories & Stress. PLEASE Hold Questions until End. Metabolism [ sum of all chemical reactions in body]. Catabolism b reak into simplest parts Fats : fatty acids & glycerol Carbohydrates : simple sugars g lucose- fructose – galactose Protein : amino acids. - PowerPoint PPT PresentationTRANSCRIPT
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Staying in BalanceMETABOLISM, CALORIES & STRESS
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PLEASE Hold Questions until End
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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
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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]
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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]
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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
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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.
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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
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a calorie is a calorie is a calorie –or is it?
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Liquid calories Must chew to stimulate satiety signals Sweetened drinks: the more consumed the higher risk of CVD, obesity, diabetes Soup – stimulates satiety
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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]
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Insulin Made in pancreas Released in response / anticipation : food ingestion Assists in cellular uptake of fats & carbohydrates & protein Turns on brain satiety signals
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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
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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
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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]
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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]
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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
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Questions?