RND Healthy Active Living

Fats and ProteinsLivefit Week Three Challenge

THIS MONTH'S PROJECTSNutrition Assignment

You will fill in the sheets given to you and email them back to rndlivefit@gmail.com

You will also participate in the Loblaw’s visit where we will investigate the prices and ingredients of a variety of foods.

If you thought fat was just fat, you’re dead wrong.

Fat is actually a very important organ just like your thyroid gland or kidney.

Fat produces hormones and, in excess, will kill you.

Fats and oils are a concentrated source of energy and are necessary for good health and fitness.

These are many side effects that can occur when too much fat is trimmed from the diet

If we don't have enough fat? • Dry, scaly skin

• Hair loss • Low body weight • Cold intolerance • Bruising • Poor growth • Lower resistance to infection • Poor wound healing • Loss of menstruation • Permanent fertility issues• Loss of muscle mass (body will use

your muscle in the hopes of preserving your fat)

• Hormone production lowered or stopped

• Negatively affects immune system

FatsThe name ~ fat ~ may make it sound like something you shouldn't eat.

Fat is an important part of a healthy diet

You need a certain amount of fat in your diets so the brain and nervous system function correctly.

Function of Fat in our Bodies• Fat provides needed energy. Fat = 9 Kcal/gram • Fat is needed so your body can absorb the fat soluble vitamins A, S, E, K, and prevent deficiencies

of these vitamins.

• Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food). This is why we store fat if we go below a certain number of calories a day.

• Provides insulation under the skin from the cold and the heat. Women have 5% more

• Protects organs and bones from shock and provides support for organs.

• Fat surrounds and insulates nerve fibers to help transmit nerve impulses.

• Fat is part of every cell membrane in the body. It helps transport nutrients and metabolites across cell membranes.

• Your body uses fat to make a variety of other building blocks needed for everything from hormones to immune function.

In Fact…• Girls need a certain body fat % to maintain normal

menstrual function

• A healthy body fat composition for a teen girl is between 22 and 25 percent. – A lean or unhealthy teen has between 17 and 22 percent

body fat. – An above-average weight teen has between 25 and 29

percent body fat– A teen who has a body fat composition over 30 percent is

overweight and needs help before this is a lifetime battle.

YOUR BODY CARRIES TWO TYPES OF FAT

ESSENTIAL BODY FAT IS FAT THAT YOUR BODY NEEDS TO MAINTAIN FUNCTIONS LIKE KEEPING THE BODY WARM.

STORED BODY FATTHESE FATS ARE USED IN THE BODY FOR ENERGY TO FUEL YOUR BODY. HAVING TOO MUCH STORED FAT CAN LEAD TO OBESITY AND HEALTH PROBLEMS LIKE DIABETES, HEART DISEASE AND STROKE.

WHY DO PEOPLE THINK CUTTING OUT FAT IS A GOOD THING IF TRYING TO LOOK LEANER OR HEALTHIER?

There are two forms of fat found in the body. Even lean adults have 40 billion fat cells; those who are obese may have 80 billion to 120 billion.

But it's not only the amount of fat that makes the difference between being healthy and unhealthy, it's the type of fat, and where it's distributed in your body.

There are two types of fat: subcutaneous and visceral.

Subcutaneous fat is the type found just underneath the skin, which may cause dimpling and cellulite.

Visceral fat, on the other hand, is located in the abdomen and surrounding vital organs.

There are two types of stored fat!

WHY CARE ABOUT FAT IN YOUR BODYBelly fat doesn't just lay idle at your beltline. Researchers describe it as an active "organ"

in your body -- one that churns out hormones and inflammatory substances.

Abdominal fat is thought to break down easily into fatty acids, which flow directly into the

liver and into muscle.

Fats and clots get into the bloodstream, and that sets the stage for diabetes, heart

disease, and more.

WOMEN AND BELLY FATA woman is nearly 5 times more likely to die of heart

disease if she has both a big waist and a high level of fats in her blood, according to one Danish study.

Women are twice as likely to need gallstone surgery if they have a large waistline.

Women may also have trouble getting pregnant if their belly is larger than their hips, a condition known as

central obesity.

Women are at one-third higher risk of breast cancer if they have excess belly fat. In fact, several types of

cancer -- breast cancer, uterine, cervix, colon, kidney, and pancreas -- have been linked with obesity.

IF I AM SKINNY I AM HEALTHY RIGHT!

Even skinny people can have unhealthy "hidden" belly fat.

Research shows that fat may be folded deep inside the belly around the stomach organs, visible only by CT or MRI imaging.

This fat puts skinny people at the same health risks as someone with more obvious girth.

THE GOOD NEWSVisceral fat is more metabolically active and easier to lose than

subcutaneous fat, especially if you have plenty of it and the right conditions are met.

Don't despair; you can lose that spare tire, experts say. But there's no secret formula.

There is no magic bullet, diet plan, specific food, or type of exercise that specifically targets belly fat.

But the good news is belly fat is the first kind of fat you tend to lose when you lose weight.

GET MOVING!Cutting calories is a small part of it. Eating good for you whole

foods is important.

BUT…

Physical activity is really the answer!

People who get more physical activity lose a greater percentage of intra-abdominal fat.

That means getting 30-60 minutes 5-7days of the week

CUTTING TOO MANY CALORIES TO LOSE WEIGHT

Our bodies were designed with a survival mechanism just in case there is a time of famine.

Because of this mechanism, it is easier for the body to store fat.

If we go on any calorie deficit diet or some type of starvation diet you can forget about increasing your metabolism because our body's metabolism decreases in order to

conserve energy.

In this mode, it is much easier for the body to store what we eat as body fat and burn energy from muscle tissue.

Since muscle tissue burns a higher amount of calories, the less we have the lower our metabolism will be.

Every pound of muscle lost equals less calories required every day

This is why many “dieters” gain all the weight back plus more!

The laws of physics - which nobody has outwitted yet - requires the human body (with a normal metabolism)

to burn 3500 calories in order to lose one pound of body fat.

1 pound = 3500 calories burned

To lose 1 pound of fat in 7 days you'll have to create a deficit of 500 calories a day through diet and/or

exercise.

This means in order to burn 5 pounds of body fat in one week you'll have to create a calorie deficit of 2500

calories PER DAY, which is RIDICULOUS!!!

SO WHAT ABOUT THE PEOPLE THAT GO TOO FAR?

Many of you are concerned about the way you look and can feel self-conscious about your bodies.

This can be especially true when you are going through puberty, and undergoing dramatic physical changes and face social pressures.

DISORDERED EATING

Generally, eating disorders involve self-critical, negative thoughts and feelings about body weight and

food, and eating habits that disrupt normal body function and daily activities.

However, more people suffer from binge eating disorder than all the other eating disorders together, but

it is not currently recognized in the DSM-IV, the manual of psychological disorders (it is now coded as Eating

Disorder NOS).

Types of Fats

1 2 3Unsaturated Fats

Saturated Fats

Trans Fats

Fats are organic compounds that are made up of carbon, hydrogen, and oxygen.

They are a source of energy in foods. Fats belong to a group of substances called lipids, and come

in liquid or solid form. All fats are combinations of saturated and unsaturated fatty

acids.

Fats are known as triglycerides, both in food and in the body

Unsaturated Fats• Polyunsaturated Fats - lowers blood cholesterol and encourages heart health -

Good food sources are; Vegetable oils such as safflower, soy bean, sunflower, corn, Wheat germ, wholegrain cereals and breads, Polyunsaturated margarines, Fish oils, naturally present in fish, Seeds and most nuts.

• Omega-3 Fats -are a type of polyunsaturated fat found mainly in oily fish (eg salmon, mackerel, sardines, herrings), canola oil, flaxseed oil (linseed oil) and walnut oil. These fats help to reduce blood clotting, blood pressure and blood fat levels. Omega-3 fatty acids- up to 3 grams per day (if you are taking fish oil tablets, freeze them -it help with taste and fish burps)

• Monounsaturated Fats - do not raise blood cholesterol and encourages heart health - Good food source are; Avocados, peanuts, peanut oil and peanut butter, Olive oil, olives and olive oil-based margarines, Canola oil and monounsaturated table spread, Almond and hazelnuts

Saturated Fats

Saturated fats are usually solid or firm at room temperature

• Animal foods and the tropical oils have a higher percentage of SFA than do most other plant foods

• The fats in marbled beef, pork, lard, lamb, poultry skin, butterfat, and egg yolk are mostly saturated

• SFA can increase blood cholesterol levels • Higher levels of blood cholesterol increase the risk of

heart disease

What are hydrogenated and trans fats in the diet?

HYDROGENATED• Unsaturated fats can be made more saturated by adding

hydrogen. • The process is called hydrogenation. • The result is oils becoming more solid and stable at room

temperature. • A good example is stick margarine, made by

hydrogenating vegetable oil. • This process increases the stability of fats; therefore, the

shelf life is increased.

TRANS FATS

• Trans-fatty acids are formed during the process of hydrogenation.

• Trans-fatty acids, as well as hydrogenated fats raise blood cholesterol which raises the risk for heart disease

• Baked goods are one of the worst offenders for Trans fats.

• This is the worst fat and you should NEVER consume it! • Look at your labels!!!

Cooking with Oil

• Heating an oil changes its characteristics.

• Oils that are healthy at room temperature can become unhealthy when heated above certain temperatures.

• When choosing a cooking oil, it is important to match the oil's heat tolerance with the cooking method.

Cooking with Oil

HeatDuring Cooking Oil Best Use

No-Heat Flaxseed Salads

Low to Moderate

Coconut

Baking (low heat)Light SautéingPressure CookingSalads

Corn

Olive

Sesame

Walnut

Medium Heat

Macadamia Nut

Baking (medium heat)SautéingStir-Fry

Peanut

Safflower

Canola

High Heat AvocadoDeep BrowningDeep-FryingSearing

What is Cholesterol?• Cholesterol, a waxy fat-like substance, is found in every body cell. • Cholesterol is necessary for nerve cell function, sex hormone production and

the production of vitamin D from sunlight exposure of the skin. • Humans can generally make all the cholesterol they need without food

sources.

• When there is more than enough in your body, extra cholesterol goes directly into the arteries

• Cholesterol can clog the arteries and contribute to heart disease

• Cholesterol is only found in animal foods– Cholesterol is also found in whole milk, cheese, butter and margarine, oil, lard,

cream, eggs, store bought cookies, cakes, and pies.

HDL versus LDL

• Cholesterol can’t dissolve in the blood.

• It has to be transported to and from the cells by carriers called lipoproteins.

• Low-density lipoprotein, or LDL, is known as “bad” cholesterol.

• High-density lipoprotein, or HDL, is known as “good” cholesterol.

HDL and LDL

• LDL (Bad) CholesterolWhen too much LDL (bad) cholesterol circulates in the blood, it can slowly build up in the inner walls of the arteries that feed the heart and brain.

• Together with other substances, it can form plaque, a thick, hard deposit that can narrow the arteries and make them less flexible.

• HDL (good) CholesterolAbout one-fourth to one-third of blood cholesterol is carried by high-density lipoprotein (HDL).

• HDL cholesterol is known as “good” cholesterol, because high levels of HDL seem to protect against heart attack.

• Experts believe that HDL removes (strips away) excess cholesterol from arterial plaque, slowing its buildup

• Aerobic exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time 3-5 x a week) may be the most effective way to increase HDL levels.

Recommended Daily Allowances of FAT

• 30 % of calories from fat is sensible for adequate growth and development

• Less than 10 % of calories from saturated fat• Less than 300 mg a day of dietary cholesterol • Everyone needs to increase their Omega Fats

Fast Food and Fat/Calorie Content

• HOW THE FAVOURITE COMBOS STACK UP

• Big Mac: 493 calories, 26.9g fat• Cheeseburger: 285 calories,

12.5g fat• Med. French fries: 368 calories,

19.8g fat• Med. Coca-Cola: 148 calories,

no fatReg. chocolate sundae: 329 calories, 9.3g fat

Protein 4kcal/gram

• Our bodies take the protein from foods (plant and animal) and keep it, using it to make new body cells or repair old ones.

• Your muscles, your organs, and your immune system are made up mostly of protein most of it (around 60% to 70%) is located in the skeletal muscles

• Your body doesn’t store amino acids for later use, so you have to take in protein every day. The best sources of protein are meat, dairy products, fish, peas, beans, nuts, and grains

– To figure out your protein needs, multiply your weight in pounds times 0.5 or you can just take your weight and divide by 2.

– For instance, a 70-pound (or 32-kilogram) kid should have about 35 grams of protein every day.

– If you only know your weight in kilograms, you need about 1 gram of protein each day for every kilogram you weigh.

Protein

• The best sources are beef, poultry, fish, eggs, dairy products, nuts, seeds, and legumes like black beans and lentils

• Protein has been linked to decreased appetite and preservation of lean muscle mass

HOMEWORK • Meet protein requirements ______g per day (1g of protein/kg of body weight or half your weight in pounds)

• Limit meat intake to size of deck of cards (3 oz)

• Choose lean meats-white, lean cuts• Consume 1 TBSP of flaxseed or alternative

source of Omega 3 “SMOOTHIE”or take Omega three Gummy Vites from Costco

• Use Low-fat Dairy Products (2%-skim)• Use Omega 3 egg products when possible• Make your own salad dressing using good

fats!• Add nuts and seeds to your meals• Read labels and cut out all packaged treats

(bear paws, cookies, crackers… unless low in sat fats-(NEVER EAT TRANS FATS)

• Bake your own treats if you need a sweet at the end of your day-but it must be whole wheat and alternative sweetener (Splenda, apple sauce, prunes etc…)

In addition to your water intake and sugar detox, your fruit and veggie intake, you will: