Transcript PowerPoint 97

DELLIS
HEALTH &
PERFORMANCE
Nutritional Seminar
Presented
by
Tom Ellis
DID YOU KNOW
• 75% of the population in the United States is considered
overweight
• 50% of those who are overweight are excessively obese
• Of the 25% of those who are left, only a fraction of these
individuals deliberately follow a healthy nutrition program
and exercise regularly (many of them being amateur or
professional athletes, entertainers, or models).
WE HAVE ONE LIFE AND
ONE BODY
• People “diet” (starve) and do not exercise
• They only care about what size clothing they wear and
how much they weigh
• When the concealing garment is replaced by a bathing suit
the story takes a bad turn
• What really matters is how they feel and what their body
looks like
• “Toning” is building muscularity and losing excess fat
• Our muscles burn 80% of the calories consumed
THE LESS MUSCLES YOU HAVE, THE
FEWER CALORIES YOU BURN.
• This leaves more calories available for your body
to store as fat.
• With the exception of specialized organs, such as
the brain, our body replaces all of its cells
annually.
• What do you think it replaces those cells with?
• Think about it
• As the saying goes, “we are what we eat.”
EAT WHEN IT IS TIME NOT
WHEN YOU ARE HUNGRY
• This is important in maintaining normal blood
sugar level
• Do not miss meals
• Hunger will set in because your blood sugar level
has dropped
• You will crave sugary foods
• Or you will stuff yourself with more food than
your body can use from one meal
• Too many calories will be available to be
converted to fat
EAT WHEN IT IS TIME NOT
WHEN YOU ARE HUNGRY
• Your body functions only as well as your cells are
functioning
• Your cells function well as long as they are
receiving all the nutrients they need to keep them
healthy
• Water,vitamins, minerals, protein, carbohydrates,
and fat
• Its that simple
WHY LOW CALORIE DIETS
DO NOT WORK
¤ When your blood sugar goes up or down rather than
remaining in your “normal” range, the body sees this as an
assault
¤ The body always overreacts to these assaults and starts
making and storing fat (particularly in the low blood sugar
state)
¤ Low calorie diets cause much of the food you eat to be
stored as fat instead of being used to maintain sufficient
energy levels and produce muscle tissue
¤ Increasing your muscle tissue raises your metabolism
because muscle is alive
¤ Fat is dead weight
WHY LOW CALORIE DIETS
DO NOT WORK
¤ If you have more muscle tissue you will burn more calories
sitting still than others with less muscle mass
¤ In fact low calories make you lose muscle because your
body feeds upon itself to obtain the energy it needs to
function properly
¤ This is a very bad situation called ketosis
¤ Ketosis is high ketone bodies in blood and urine produced
from protein and fat metabolism when carbohydrates are
not available
HOW MUCH FAT DOES YOUR
BODY NEED?
* Approximately 20 to 30 grams per day to
remain healthy
* This allows for the necessary transfer of fat
soluble vitamins such as A,D,E, and K
AVOID REFINED SUGAR
PRODUCTS
• Refined sugar will make your blood sugar soar
in 10-12 minutes
• It then crashes 20-30 minutes later
• Be careful of “fat free” products
• They may be loaded with sugar
• Sugar is one step away from fat
WHAT ABOUT FRUIT?
* Try to keep the consumption of fruit to a minimum
* Fruit sugar or fructose is a fast acting carbohydrate
(simple) compared to complex carbohydrates (fibrous &
starchy)
* Although many fruits like apples, grapes, pineapple, kiwi,
papaya, or mangos contain enzymes that aid in the
digestion of proteins when eaten with meals
* Many, however, do not digest properly with protein foods
and therefore, cause gastrointestinal discomfort
* Remember you are trying to maintain a balanced blood
sugar level and fruit will cause it to elevate more rapidly
* Fruit juices are even worse -dilute them with water
CARBOHYDRATES, FATS,
AND PROTEIN
• These are the primary sources of energy to the
body
• They supply fuel necessary for body heat and
work
• Their fuel potential is expressed in calories
– FAT = 9 calories per gram
– Protein = 4 calories per gram
– Carbohydrates = 4 calories per gram
– Alcohol = 7 calories per gram
CARBOHYDRATES
C They are the chief source of energy for all body functions
and muscular exertion
C They are also necessary to assist in the digestion and
assimilation of other foods
C Carbohydrates provide us with immediately available
calories for energy by producing heat in the body when
carbon in the system unites with oxygen in the
bloodstream
C Carbs help regulate protein and fat metabolism; fats
require carbs for their breakdown within the liver
C The principal carbohydrates present in foods are sugars,
starches, and cellulose
CARBOHYDRATES
C Simple sugars, such as those found in fruits, are very easily
digested
C Double sugars such as table sugar, require some digestive
action
C Starches such as those found in whole grain, require
prolonged enzymatic action in order to be broken down
into simple sugars (glucose)for digestion
C Glucose, or “blood sugar,” is used as fuel by tissues of the
brain, nervous system, and muscles
FATS
F Fats are the most concentrated source of energy in the diet
F There are two types of fatty acids, saturated and
unsaturated
F Saturated are those that are usually hard at room
temperature and come primarily from animal products
F Unsaturated including polyunsaturated are derived from
vegetable, nut, or seed sources, such as corn, safflowers,
sunflowers, and olives
F Other sources of fat are milk products, eggs, and cheese
FATS
F Excessive amounts of fat in the diet may lead to abnormal
weight gain and obesity if more calories are consumed than
are needed by the body
F Excessive fat intake will cause abnormally slow digestion
and absorption. This results in indigestion
F If a lack of carbohydrates is accompanied by a lack of
water, or if there is a kidney malfunction, fats cannot be
metabolized and may become toxic to the body
PROTEIN
P Next to water, protein is the most plentiful substance in the
body
P It is of primary importance in the growth and development
of all body tissues
P Protein may be used as a source of heat and energy (not
good)
P This energy function is spared when sufficient fats and
carbohydrates are present
P Excess protein that is not used for building tissue or energy
can be converted by the liver and stored as fat
PROTEIN
P During digestion the large molecules of proteins are
decomposed into simpler units called “amino acids”
P These are necessary for the syntheses of body proteins and
other tissue constituents
P The body requires 22 amino acids in a specific pattern to
make human protein
P All but 8 can be produced in the adult body
P The 8 that cannot be produced are called “essential amino
acids” because they must be supplied in the diet
WATER
• It is not only the most abundant nutrient found in the body
it is by far the most important
• Responsible for and involved in nearly every body process
• This includes digestion, absorption, circulation, and
excretion, water is the primary transporter of nutrients
• It is necessary for all building functions in the body
• It helps maintain a normal body temperature
• Fruits and vegetables are especially good sources of
chemically pure water, which is 100% pure hydrogen and
oxygen
WATER
• The average adult body contains approximately 45 quarts
of water and loses about 3 quarts daily through breath,
sweat, and urine
• Rate of water loss depends almost entirely upon level of
activity and environmental conditions
• If severe deficiencies are not corrected as soon as possible,
salt depletion and dehydration will occur, eventually
resulting in death
• Adults should consume 32 -64 ounces of water per day
WATER
• Light exercise in a temperate climate uses half a gallon of
water
• An athlete in heavy training uses over two gallons of water
a day and must replace all body water every six days
• Performance can literally “dry up”
• It has been suggested that a person switching to purified
water should make an effort to provide an adequate
mineral intake by eating mineral-rich foods or
supplementing the diet
ALCOHOL
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Avoid alcohol
It poisons and dehydrates the body
It will ultimately trash your athletic performance
Alcohol interferes with the liver’s role in metabolizing fats
Also because of the upward surge of blood sugar from the
carbohydrate and the inevitable blood sugar dump which
follows, you will get very hungry
° This always seems to happen before you go to bed and
you end up eating foods you should not eat because of
your dulled sense of reasoning (Sliders from Krystal)
ALCOHOL
• Liquor (bourbon, scotch, vodka, gin, tequila)
– have them on the rocks or with water
– if you do mix them, try to use a beverage that has
minimal or no calories
– liquor offers only empty calories and absolutely no
nutritional benefits
– the calories are from carbohydrates, but there is an
absence of the enzymes necessary to convert it to a
useable energy source for the body
ALCOHOL
• WINE
– fairly low in calories and aids digestion
– this would be preferred over liquor because it offers
some nutritional value
– there are “light” versions available
• BEER
– drink the “light” versions
– has some nutritional value similar to wine
WHILE DRINKING ALCOHOL
• Always consume extra water during and after (an
additional liter)
• As a suggestion, take a multi-vitamin, a mineral electrolyte
tablet with a small meal (high protein, low carbohydrate,
low fat) before going to bed
• If you do overindulge, DO NOT workout the next day and
drink an additional liter of water for the following three
days
DELLIS
HEALTH &
PERFORMANCE
written by
STEVE DEFALCO
&
TOM ELLIS