Transcript Fitness Specialist Program

Physiology for
Nutrition, Health and Fitness
Does what we
Eat,
Think,
Do
really matter?
Important Factors in Health
1) Diet (Nutrition)
2) Mentality and Emotions
3) Physical Activity
4) Toxins (Environment)
5) Spirituality
Materials for the Body
• Carbohydrates
• Minerals
• Lipids
• Vitamins
• Proteins
• Enzymes
Whole Foods
• Unrefined, entire original “item”.
• All original nutrients remain intact.
• Unprocessed, not chemically treated.
e.g.: - whole brown rice (),quinoa
- organic vegetables and fruit
- raw nuts and seeds
Refined Foods
• Heavily processed from original form.
• Most (if not all) original nutrients removed.
• Often chemically treated (in processing and
for shelf-life).
e.g.: - white sugar ()
- white flour
- heavily preserved (packaged) items
What is a Carbohydrate?
Glucose* = monosaccharide, a simple sugar
Lactose* = disaccharide (glucose and galactose)
Maltose* = disaccharide (glucose and glucose)
Sucrose** = disaccharide (glucose and fructose)
Cellulose = polysaccharide (cannot digest)
Starch = polysaccharide (many glucose molecules)
Simple
Refined
- candy
- white bread
- potato chips
Complex
Whole
- fruits
- whole grains
- vegetables
What is Sugar?
Glucose - most important sugar in Human Body!
Sucrose - highly refined, ‘table sugar’ – Avoid!
High Fructose Corn Syrup – Evil!!!
“But it tastes so good”
Why?
Insulin
Levels
Rollercoaster ride = Diabetes Mellitus Type II
Advanced Glycation
End-products (AGE’s)
Glycoproteins - normal.
If blood glucose chronically elevated, it binds
to proteins non-enzymatically = AGE’s
This is when things start to go wrong!
Impaired circulation
BKA’s
Blindness
Diet and the Immune System
The Effects of Carbohydrates
on the Phagocytic Index
Sugar suppresses
Immune System!
* Rat tooth
enamel study
Many pathways in the body elevate
blood glucose but only one lowers it.
Insulin
Why only one way to lower blood glucose???
Far more Sugar in our Diet now!
e.g., in 1999 the average American
consumed 150lbs of sugar/year.
Why?
Cultural? Social? Conditioning?
Television, Movies, Advertisements
Taste Test
(Montague, 2005)
A
B
50% - 50% split!
Coke
85% chose coke!
Pepsi
50% - 50% split!
Researcher’s Comment
“There are visual images and marketing
messages that have insinuated themselves
into the nervous system of humans who
consume the drink. It is possible that cultural
messages perturb taste sensation.”
All Fats are Not Equal!
Omega-3- and 6-Fatty Acids

Cholesterol (LDL’s and HDL’s)

Hydrogenated Vegetable Oils

Trans Fats and Acrylamide

*Dr. Ancel Keys (1958)
Ischemic Heart Disease
Unsaturated Oils vs. Saturated Fats
Polyunsaturated Fats – e.g., canola, soybean,
safflower, corn - easily become rancid when
exposed to oxygen and produce free radicals in
the body.  *Olive oil – Still good; best if not heated!
Virgin Coconut Oil - a saturated fat with
medium chain Fatty Acids (MCFA) extremely heat stable and very
beneficial for human physiology. 
Saint-Onge and Jones (2003)
Eating fat makes you fat and increases your
risk of cardiovascular disease - Right?
Comparison of Molecules (120Kcal each)
Glucose
2 slices of bread.
Sucrose
1 glass of orange juice.
Ethanol
1 shot of bourbon.
*Dr. Robert Lustig’s “Sugar: The Bitter Truth”
Glucose
Sucrose
Ethanol
1 glass of orange juice
1 shot of bourbon
Starch => glucose
60 kcal glucose +
60 kcal fructose
CNS Depressant
~96 kcal used by all
cells in body
~48 kcal used by all
cells in body
~24 kcal used by all
cells in body
~24 kcal hits Liver
for Metabolism
~72 kcal hits Liver
for Metabolism
~96 kcal hits Liver
for Metabolism
2 slices of bread
Glucose-6-℗
Makes Glycogen
~0.5 kcal used for
de novo Lipogenesis
↑ Insulin
Inhibits Ghrelin
Glucose-6-℗
↑ Aldehydes
↑ Uric acid
↑ VLDL + ↓NO = ↑BP
↑ de novo Lipogenesis
No effect on Ghrelin
↑ Aldehydes
↑ Acetate,
↑ Citrate
↑ VLDL
↑ de novo Lipogenesis
Dislipidemia
↑ Insulin resistance
When blood Glucose is high
Insulin is released to make
blood Glucose lower (normal)
Cells in your body
up-take the glucose
When blood Glucose is low
Glucagon is released to make
blood Glucose higher (normal)
Liver is key site:
Hepatocytes liberate Glucose
stores (glycogen) and use fats &
proteins to make more glucose
*Glycogenolysis
*
Glycemic Index and Diabetes Mellitus
Diabetic
Normal
How much Protein?
Metabolic Typing
1. High Protein.
2. High Carbohydrate.
3. Mixed.
High in Protein
a) Meat
growth hormone injected, antibiotic loaded,
corn fed, poorly treated, sick animals.
b) Soy
trypsin inhibitors, goitrogens, phytic acid,
phytoestrogens, haemagglutinin, GM.
c) Eggs
Find organic eggs! Nutrient rich!
d) Quinoa
Complete protein, higher protein
content than soy.
One of the best foods to eat to control blood
glucose is Fats - the right fats!
Acetyl CoA
Hydroxymethyl Glutaric Acid (HMG-CoA)
Statin = HMG-CoA reductase inhibitors
Mevolaonate
Mevolaonate Pyrophosphate
Isopentenyl Pyrophosphate
Geranyl Pyrophosphate
Famesyl Pyrophosphate
Squalene
Ubiquinone
(CoQ10)
Cholesterol
Dolichol
Cholesterol
Vitamin D
Cortisone
Glucocorticoids
Mineralcorticoids
Steroid Hormones
(testosterone, estrogen,
progesterone)
Bile Salts
… = Cholesterol Good!
There must be a BETTER food structure that this Pyramid?
Why Organic?
1. No growth stimulants, no antibiotics,
no artificial fertilizers.
1. No pesticides, irradiation, preservatives,
additives, artificial colors or flavors.
3. No Genetically Modified Organisms (GMOs).
4. Primarily Locally Grown, Seasonal food.
5. Higher nutrient and mineral values ( taste).
DMT
β- Endorphins
Some Facts:
65% of Americans are overweight.
27% are clinically obese.
(17% of kids ages 6 to 19)
60% of Americans do not exercise.
3 Worst Foods?
1.
2.
3.
#3
Acrylamide
↑ starch
↑ glycemic index!
↑ Trans Fats
GM Potatoes
Zero Nutrients
* Tertiary Butylhydroquinone (TBHQ)
#2
Regular
Diet
Average American consumes 54 gallons/year
#1
Acrylamide
Sugar
↑ ↑ glycemic
index!
GM Bleach
White Flour
30-40%
Trans Fat
200-300
Calories
Suggestions:
Avoid certain “foods”!
- No, not even in moderation! -
Better Alternatives?:
What about artificial additives and flavors?
Question why they are added.
Examine what their effects might be.
• MonoSodiumGlutamate (MSG) ‘flavoring’.
• Aspartame artificial ‘sweeter’ (Sucralose)
Excitotoxins
(“Excitotoxins: The Taste that Kills” by Dr. Russell Blaylock, 1995)
Substances when ingested in high quantities
interfere with nervous transmission.
e.g., interfere with the excitatory neurotransmitters
Glutamate and Aspartate.
Why is MSG bad for you?!?
Interferes with actions of the
Hypothalamus in your brain.
Satiety Center Inhibited by MSG
“Truth in Labeling” organization lists the
Hidden names for MSG
Foods always contain MSG
when these words are on the label:
MSG
Gelatin
Calcium
Caseinate
Hydrolyzed
Monosodiu
Textured
Vegetable
m glutamate
Protein
Protein (HVP)
Monopotassi Hydrolyzed
um
Plant Protein Yeast Extract
glutamate
(HPP)
Autolyzed
Yeast food or
Glutamate
Plant Protein
nutrient
Glutamic
Sodium
Autolyzed
Acid
Caseinate
Yeast
Foods made with the following
products often contain MSG.
Malted Barley (flavor)
Flavors, Flavoring, Reaction Flavors
Modified food starch
Barley Malt
Fermented "anything"
Rice syrup or brown rice syrup
Malt Extract or Flavoring
Natural Chicken, Beef, or Pork,
Flavoring "Seasonings”
Lipolyzed butter fat
Maltodextrin
Soy Sauce or Extract
"Low" or "No Fat" items
Soy Protein, Stock
Caramel Flavoring (coloring)
Corn syrup, corn syrup solids
Bouillon, Protease
Soy Protein Isolate or Concentrate
Citric Acid (from corn),
Cornstarch
Broth, Pectin
Wheat, rice, or oat protein
Milk Powder
Carrageenan
Flowing Agents
Dry Milk Solids
Anything enriched or
vitamin enriched
Protein fortified "anything"
Protein Fortified Milk
Whey Protein or Whey
Enzyme modified "anythng"
Gums, Annatto
Whey Protein Isolate or
Concentrate
Ultra-pasteurized "anything"
Spice or Spices
Protease enzymes
Dough Conditioners
Yeast Nutrients
Girl Scout Cookie Label
Lets Examine Sodas
Contains lots of sugar
Contains no sugar
?
Aspartame - An Intense Source
of Excitotoxins
• Made from phenylalanine and aspartate.
• Accounts for ~ 70% of all complaints to FDA.
• Breaks down at room temp into toxic and
dangerous ingredients:
1. DKP (di-ketopiperazine). When ingested, converts to a near
duplicate of a powerful brain tumor causing agent.
2. Formaldehyde - embalming fluid.
3. Methanol - extremely dangerous alcohol, causes blindness.
Dangerous Ingredients in Diet Coke
Ingredients
Purpose
Adverse Effects
Aspartame
Sweetener
Breaks down to its neurotoxic components
phenylalanine, aspartic acid and methyl alcohol.
FDA reports consumption associated with headaches,
dizziness, loss of balance, mood swings, nausea,
memory loss, muscle weakness, blurred vision,
fatigue, weakness, skin rashes, joint and musculoskeletal pain. Also linked rare tumors known as
gliomas and lymphomas.
Acesulfame K
Sweetener
Causes cancer in animals. Breaks down to
Acetoacetamide, shown to affect the thyroid gland in
rats, rabbits, and dogs. Use with aspartame to cover
its bitter taste, however, there are no studies to show
if the combination is safe or whether it produces other
toxic by-products.
Phosphoric
Acid
Acidifier
Erodes tooth enamel; leaches calcium from bones.
High soda intake children suffer from osteoporosis.
Citric Acid
Preservative,
Acidifier
Harsh on tooth enamel, but when mixed with
potassium or sodium benzoate during storage (esply
at raised temperatures), can form benzene, a known
carcinogen.
More Dangerous Ingredients in Diet Coke
Ingredients
Purpose
Adverse Effects
Caffeine
Flavoring
A CNS stimulant, highly addictive, diuretic; can
provoke mood changes, lethargy and headache.
Ingestion of high levels can cause miscarriage, peptic
ulcers and heart ailments. Children consuming caffeine
have higher incidences of illness, headaches, sleep
problems and iron depletion.
Sodium
Benzoate
(E211)
Preservatives
In acidic solutions (e.g., sodas), benzoates can break
down into benzene. Surveys show levels in soft drinks
up to 40 times higher than recognized ‘safe’ doses.
Sulphite
Ammonia
Caramel
(E150d)
Coloring
Made by heating sugar, ammonia and sulphites.
Ammonia is toxic and caramels made by an ammonia
process may damage genes, slow growth, cause
enlargement of the intestines and kidneys and destroy
vitamin B. This coloring has never been fully
evaluated for its potential toxicity.
“Artificial sweeteners tied to obesity, Type 2 diabetes” Feb 14th, 2013
Sugar
Aspartame
Environmental Toxins
• Not just in what you eat!
• Cosmetics, Personal Hygiene, Perfumes.
• House Cleaning Agents and Solvents.
Harmful Ingredients in Cosmetics!
• Parabens – widely used in skin-care products.
Mimic estrogen, encourages growth of human breast tumors.
• Phenol Carbolic Acid - found in many
lotions and skin creams.
Can cause circulatory collapse, paralysis, convulsions, respiratory failure.
• Methylisothiazoline (MIT) – extensively
used in shampoos.
Causes neurological damage (National Institute of Health).
More
• Sodium Lauryl Sulfate - the 'foam-up' of
soaps, shampoos, detergents, toothpastes.
Breaks skin’s moisture barrier, can become a “nitrosamine”.
• Toluene - in most synthetic fragrances.
Linked to anemia, ↓ blood cell count, liver/kidney damage.
• Propylene Glycol - main ingredient in antifreeze and used in hydraulic fluids.
Dermatitis; kidney/ liver abnormalities
The Information is Out There
1. Question Everything – Don’t blindly accept.
2. Empower yourself by knowing things.
Allows us to make well-informed decisions
“Our lives begin to end the moment we
become silent about the things that matter”
Martin Luther King Jr.
Our Bodies are amazing,
Let’s look after them!
The Vetruvian Man expressed the Canon of Proportions.
Education
• The knowledge or skill obtained or
developed by a learning process.
Edification
• Intellectual, moral, or spiritual
improvement; enlightenment.