Staying in BalanceMETABOLISM, CALORIES & STRESS

PLEASE Hold Questions until End

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

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]

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]

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

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.

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

a calorie is a calorie is a calorie –or is it?

Liquid calories Must chew to stimulate satiety signals Sweetened drinks: the more consumed the higher risk of CVD, obesity, diabetes Soup – stimulates satiety

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]

Insulin Made in pancreas Released in response / anticipation : food ingestion Assists in cellular uptake of fats & carbohydrates & protein Turns on brain satiety signals

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

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

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]

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]

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

Questions?