Nutrient Poor and Calorie Rich Vs. Nutrient Rich and Calorie Balanced

Home , Superfood

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1575 Cal 1575 Cal High Calorie Density Low Calorie Density Low Nutritional Density High Nutritional Density

STRAWBERRY

DEHYDRATED

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1500 Cal 1500 Cal 2000 Cal

FEEDBACK SYSTEM WORKING GAIN or LOOSE?

2500 Cal 2500 Cal 2000 Cal

GAIN or LOOSE?

Non GMO, Organic

1500 Cal • Insulin spikes • Fat storage •Cravings • Unstable energy • Promote inflammation-shut down eating signals • Extra work on pancreas & liver • Feel like CRAP !!! •Cravings • Addiction cycle •Cravings Macro Nutrients (MCN) • Fuel for cancer • Feel like CRAP !!! & • Feel like CRAP !!! Micro Nutrients

• Macro Nutrients: • Fat: 9 cal/gm • Protein: 4 cal/gm • Carbohydrates: 4 cal/gm • Alcohol:7 cal/gm (Liquor 60cal/oz)

• Micro Nutrients: • Vitamins, minerals, phytonutrients, Electrolytes • Calories are negligible ~zero

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Carb Day: Indy car driver Indy car spectator Carbohydrates Athlete

• Carbohydrates Purpose 1. Main source of raw energy > glycogen

• 3 Types: • Mono saccharides- simple sugars • Di saccharides- some simple sugars • Poly saccharides-Starches-complex sugars

• Less Simple carbs, use more Complex carbs but highly depends on lifestyle & activity • Simple: cane sugar, corn syrup • Complex: potatoes, rice, pasta, grain • Combination: fruits & green vegetables- lots of fiber

• Total Carb intake 40-60% (100% complex & Combination, avoid simple sugars & starches - empty calories- no nutrients)

Polysaccharides

DIGESTION

Lactose

Fat Storage Insulin

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Insulin triggers the body to store fat!!

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What is the common ingredient ?

All have High Fructose Corn Syrup

• Glycemic Index GI – how fast the blood sugar rises. Glucose is the baseline (time based)

• Glycemic Load GL – how much sugar is absorbed into the blood stream or (how long the blood sugar stays elevated)

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How much alcohol can you give to an alcoholic and still be OK?

NONE!!!!!!!!!!!!!!!!!!!!!!!

Sugar Natural Artificial sweeteners Novel sweeteners alcohols sweeteners

Acesulfame Erythritol Stevia extracts Agave nectar potassium (Sunett, (Pure Via, Truvia) Sweet One)

Aspartame (Equal, Hydrogenated Tagatose Date sugar NutraSweet) starch (Naturlose) hydrolysate

Neotame Isomalt Trehalose Fruit juice concentrate

Saccharin SugarTwin, Lactitol Honey Sweet'N Low)

Sucralose (Splenda) Maltitol Maple syrup

Mannitol Molasses

Sorbitol

Xylitol

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NET CARBS

Will elevate insulin

CARBOHYDRATE

1.GL 2.GI 3.Processed

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31 Foods with More Sugar Than a Doughnut Krispy Kreme's original glazed doughnut contains 10 grams of sugar. Take Part, Business Insider, BuzzFeed, and Mother Jones compiled 31 foods that have more sugar than this, some of which may surprise you.2,3,4,5 1.Chili’s Caribbean Chicken Salad with Grilled Chicken = almost 7 doughnuts (67 grams of sugar) 2.Starbucks Caramel Frappuccino = 6 doughnuts (64 grams of sugar) 3.Jamba Juice Banana Berry Smoothie, small = 6 doughnuts (60 grams of sugar) 4.Odwalla Superfood Smoothie, 15.2 ounces = 5 doughnuts (50 grams of sugar) 5.Sprinkles Red Velvet Cupcake = 4.5 doughnuts (45 grams of sugar) 6.California Pizza Kitchen Thai Chicken Salad = 4.5 doughnuts (45 grams of sugar) 7.Kraft French Style Fat Free Dressing = 4 doughnuts (42 grams of sugar) 8.Dunkin’ Donuts Reduced-Fat Blueberry Muffin = 4 doughnuts (40 grams of sugar 9.Snapple Peach Tea = 4 doughnuts (39 grams of sugar) 10.Burger King Chicken, Apple, and Cranberry Garden Fresh Salad with Chicken = 4 doughnuts (38 grams of sugar) 11.Craisins Dried Cranberries (1.75 ounces) = 3 doughnuts (34 grams of sugar) 12.Vitamin Water, 20 ounces = 3 doughnuts (33 grams of sugar) 13.Naked Pomegranate Blueberry Juice = 3 doughnuts (32 grams of sugar) 14.McDonald’s Fruit and Maple Oatmeal = 3 doughnuts (32 grams of sugar) 15.IHOP Whole Wheat Pancakes with Banana, four pancakes without syrup = 3 doughnuts (32 grams of sugar) 16.Pom Wonderful 100% Pomegranate Juice, 8 ounces = 3 doughnuts (31 grams of sugar) 17.Starbucks Greek Yogurt and Honey Parfait = 3 doughnuts (30 grams of sugar) 18.Starbucks Blueberry Muffin = 3 doughnuts (29 grams of sugar) 19.Stonyfield Fat Free Blackberry Blend Yogurt = 3 doughnuts (28 grams of sugar) 20.Can of Coca-Cola = 2.5 doughnuts (26.4 grams of sugar) 21.Yoplait Blackberry Harvest Yogurt = 2.5 doughnuts (26 grams of sugar) 22.Tropicana Orange Juice, 8 ounces = 2 doughnuts (22 grams of sugar) 23.Nutella Spread, 2 tablespoons = 2 doughnuts (21 grams of sugar) 24.Campbell’s Classic Tomato Soup on the Go = 2 doughnuts (20 grams of sugar) 25.Dole Mixed Fruit Cup = 1.5 doughnuts (17 grams of sugar) 26.Subway 6" Sweet Onion Teriyaki Chicken Sandwich = 1.5 doughnuts (17 grams of sugar) 27.Motts Applesauce (one cup) = 1.5 doughnuts (16 grams of sugar) 28.Nature Valley Chewy Trail Mix Fruit and Nut Granola Bar = 1 doughnut (13 grams of sugar) 29.Kellogg’s Froot Loops = 1 doughnut (12 grams of sugar) 30.Prego Fresh Mushroom Italian Spaghetti Sauce = 1 doughnut (11 grams of sugar) 31.Luna Bar = 1 doughnut (11 grams of sugar)

Forecasting Failure:

Vehicle: Stop & start driving: brakes & transmission Bumpy roads: shocks & springs & weak components Coastal regions: salt corrosion Pulling a trailer: transmission City driving in India: horn

Human Anatomy: Smoking: Lungs & heart Alcohol: Liver & kidneys Sugars: pancreas Bad Fats: cardiovascular system Excess body weight: all systems! Artificial Preservatives: various Artificial coloring: various Artificial flavor: various Steve Jobs: Fruitarianism eating habits

Died at 56 yrs old 2011

Favorite foods, Macintosh apple and carrots. Fruitarianism diet of fruits, nuts, seeds….

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Coincidence or science?

Fats

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Does Eating Fat Make You Fat? • Fats Purpose 1. Fueling storehouse – long term endurance 2. Adds flavor 3. Cell growth, cell recovery 4. Thermal insulation 5. Metabolizes other biomolecules

• Types: Triglycerides, Fatty Acids, Omega 3 & 6 Fatty acids, Gamma linolenic, Medium chain triglycerides, Phospholipids, lecithin, cholesterol, etc

• Total fat (gm) intake <20%-40%

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Health Benefits of Omega-3 Fat

• Proteins Purpose •Needformusclegrowth&repair, maintenance of all cells, production of Proteins enzymes, hormones & DNA • Types: • Simple: consists of amino acid • Conjugated: additional non protein molecule

• Protein>Amino acid>Energy or >metabolic growth. Cannot do both at the same time!

• Total protein intake 30-60% (highly dependent on activity level)

• Proteins – Amino acids (24) • Essential: not produced in body • Non essential: is produced in body

• Complete: contain all essential aminos (typically animal based proteins) • Incomplete: do not contain all essential amino (typically plant based proteins, vegetarian uniqueness)

• Protein Efficiency Ratio PER (muscle gained versus protein ingested) In order: • Egg, Whey, Fish, Whole milk, Beef

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Amino Acids

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Goal= 1gm/lb body wt=180 gms protien

• 1 oz steak ~7gm protein • 1 oz broccoli ~.8 gm • 180/7=25 oz steak protein • (1.6 lbs) cooked • 180/.8=225 oz broccoli • (14 lbs) raw

2.0 oz steak 10.0 oz broccoli

Celiac disease is an autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine. It is estimated to affect 1 in 100 people worldwide. Two and one-half million Americans are undiagnosed and are at risk for long-term health complications.

Seeds vs. Legumes vs. Nuts

Most Nuts grow on trees. Ex: Almonds, brazil nuts, cashews, hazelnuts, macadamias, pine nuts, pistachios, pecans, walnuts.

Legumes grow underground or in pods Ex: peanuts, green beans, soybeans, peas Pulses: chickpeas, lentils

Seeds are smaller than nuts Ex: sesame, poppy, sunflower

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Digestion MCN Food Body Recognizes?

Protein Amino acids

The organic effect Video

Carbs Simple Sugars & Fiber

Fats Fatty acids/glycerol

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Typical Multi Vitamin

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Spoilage

Micro-Nutrients Vitamins ◦ Vitamins ◦ Minerals ◦ Phyto-Nutrients ◦ Electrolytes

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Vitamins

Where do you find all these Nutrients?????

Minerals Vitamins

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Herbs 3 1

1 2

Spices

Herbs & Spices Herbs & Spices

The difference between the two is where they are obtained from a plant. Herbs come from the leafy and green part of the plant. Spices are parts of the plant other than the leafy bit such as the root, stem, bulb, bark or seeds

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Pyhto-Nutrients

Dr. Robert Cade, left, and the other three scientists in his lab who helped invent Gatorade: Dr. James Free, Dr. Alex de Quesada and Dr Dana Shires

6 Essential Nutrients-Quiz

Body weight/2= ounces/day

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