My Nutrition Class Thread

[Old_Fart2]

Originally Posted by BuffforCU

Great thread Davelacb!! I can't believe there aren't more replies!

There have been 128 views. I think we're just sitting back and being educated.

[Doughboy]

Well guys I'll add more tomorrow it will be a little on the Digestive system if anyone has any questions don't hesitate to ask.

[Manfred_Man]

look forward to all your posts here, davelacb!

btw, i hope no one asks questions about digestion like, "why do we fart?" wait a minute... did i just ask a question about digestion like, "why do we fart?" i guess i did!!! can't wait to hear your answer...

[descarado]

well, hey, if that's a real question, i can answer that...the gas that comes out is the gas created by intestinal bacteria when they digest food that your body doesn't take in. one of the reasons why people fart more after eating beans is because your body can't absorb some of the bean; the bacteria then have a field day.

[BuffforCU]

Originally Posted by Manfred_Man

look forward to all your posts here, davelacb!

btw, i hope no one asks questions about digestion like, "why do we fart?" wait a minute... did i just ask a question about digestion like, "why do we fart?" i guess i did!!! can't wait to hear your answer...

Check out greg777's post in "merry repmas" -

Merry REPmas

everything you wanted and did not want to know about breaking wind.

[Doughboy]

Sorry guys my day has been kinda full Ill post it as soon as possible dont give up on me.

[AMClark83]

I'm glad I stumbled on this thread! I've had a lot of questions about my diet regimine and hopefully as the semester goes on I can learn more through you. Yay!

[Doughboy]

Hopefully you will AMClark Im adding more later. Did you read everything from the beginning? Cause I may refer back to some things from there and I dont want you to get confused.

[AMClark83]

Originally Posted by davelacb

Hopefully you will AMClark Im adding more later. Did you read everything from the beginning? Cause I may refer back to some things from there and I dont want you to get confused.

Sure did. Even if we already know the basics it's nice to be "reminded". I love nutrition and stuff...very interesting how the body works.

[Doughboy]

Sorry yall, I just noticed that most of the info I got on digestion would kinda be filler if I typed it in here, it mostly just goes over different parts of the digestive system and has some unimportant definitions. I know this is a nutrition class thread, but I don't wanna put info in here that wont help someone eat healthier. Like I dont wanna put the definition of bolus because it doesnt matter what it means. Anyway in the next couple days until my next class I will put random parts of nutrition that I think may be important and I will of course be open to any questions or comments.

[Doughboy]

Energy Balance and Weight Control

Well lets start with the definition of Energy Balance: State in which energy intake, in the form of food and or alcohol, matches the energy expended, primarily through basal metabolism and physical activity.

Positive energy balance
-Energy intake > Energy expended
--Results in weight gain

Negative energy balance
-Energy intake < energy expended
--Results in weight loss

So all you guys want that negative energy balance just in case someone doesnt know the < means less than and the > means greater than.

Basal Metabolism: The minimum energy expended to keep a resting awake body alive. 60-70% of the total energy needs. Amount of energy varies between people.

Influences on Basal Metabolism
-Height and weight
-Gender
-Lean body mass
-Body temperature
-Thyroid hormone (controls metabolism)
-Nervous system activity
-Age
-Kcal intake
-Pregnancy
-Use of caffeine and tobacco

Just a random thing I dont wanna forget: "You crave what you need"

Excessive amount of body fat
-Women: > 30-35% body fat
-Men: > 25% body fat

Underwater weighing
-Most accurate
-Fat is less dense than lean tissue
-Fat floats

Remember muscle weighs more than fat!
So remember that when you are on the scale the best test to see if you need to lose fat is to stand in front of a mirror naked and jump up and down, anything that jiggles is fat. (Unless you are a woman than something else will jiggle too )

Causes of Obesity
-Environmental factors
-Learned eating habits
-Activity factor (or lack of)
-Poverty and obesity
-Female obesity is rooted in childhood obesity
-Male obesity appears after age 30
A child with no obese parents has a 10% chance of becoming obese
A child with 1 obese parent has a 40% chance
A child with 2 obese parents has a 80% chance
So if you have an obese parent you will have to work extra hard, so don't give up!

I'll continue in another post, Starting with: "Why diets don't work"

[Doughboy]

Why Diets Don't Work

-Obesity is a chronic disease
---Treatment requires long term lifestyle changes
-Dieters are misdirected
---More concerned about weight loss than a healthy lifesyle
---Unrealistic weight expectations
-Thyroid hormone concentrations (BMR) drop during weight loss and make it more difficult to lose weight
-Activity of lipoprotein lipase increases making it more efficient at taking up fat for storage
-Weight cycling (yo-yo dieting) with cycling you gain more body fat 3 times faster
---The faster you lose weight the more muscle you lose
---Typically weight loss is not maintained
---Weight gained is usually more than weight lost
-Weight gain is common from 25-44 years of age
-BMR decreases with age
-Inactive lifestyle
-Fluid is usually the first weight lost
-Very little fat is lost during weight loss

Lifesyle Vs. Weight loss
-Prevention of obesity is easier than curing
-Balance energy in(take) with energy out(put)
-Focus on improving food habits
-Focus on an increase of physical activities

What it takes to lose a pound (of fat)
-Body fat contains 3500 kcal per pound
-Fat storage (body fat plus supporting lean tissues) contains 2700 kcal per pound
-You must have an energy deficit of 2700-3500 kcal to lose a pound per week

Sound weight loss program
-Meets nutritional needs, except for kcal
-Slow & steady weight loss
-Adapted to individual's habits and tastes
-Contains enough kcal to minimize hunger and fatigue
-Contains common foods
-Fit into any social situation
-Change eating problems/habits
-Improves overall health
-See a physician before starting (if you need a serious weight loss plan)

More at another time, next up "Cutting back"

[Adonis]

Originally Posted by davelacb

Why Diets Don't Work

-Obesity is a chronic disease
---Treatment requires long term lifestyle changes
-Dieters are misdirected
---More concerned about weight loss than a healthy lifesyle
---Unrealistic weight expectations
-Thyroid hormone concentrations (BMR) drop during weight loss and make it more difficult to lose weight
-Activity of lipoprotein lipase increases making it more efficient at taking up fat for storage
-Weight cycling (yo-yo dieting) with cycling you gain more body fat 3 times faster
---The faster you lose weight the more muscle you lose
---Typically weight loss is not maintained
---Weight gained is usually more than weight lost
-Weight gain is common from 25-44 years of age
-BMR decreases with age
-Inactive lifestyle
-Fluid is usually the first weight lost
-Very little fat is lost during weight loss

Lifesyle Vs. Weight loss
-Prevention of obesity is easier than curing
-Balance energy in(take) with energy out(put)
-Focus on improving food habits
-Focus on an increase of physical activities

What it takes to lose a pound (of fat)
-Body fat contains 3500 kcal per pound
-Fat storage (body fat plus supporting lean tissues) contains 2700 kcal per pound
-You must have an energy deficit of 2700-3500 kcal to lose a pound per week

Sound weight loss program
-Meets nutritional needs, except for kcal
-Slow & steady weight loss
-Adapted to individual's habits and tastes
-Contains enough kcal to minimize hunger and fatigue
-Contains common foods
-Fit into any social situation
-Change eating problems/habits
-Improves overall health
-See a physician before starting (if you need a serious weight loss plan)

More at another time, next up "Cutting back" & "Diet Drugs"

The part that erks me, ius the drop in BMR. Simply weight training, will help to bring the BMR back up a bit, and gaining muscle while dieting, prevents the muscle degeneration, as long as portein are high enough. The school weight program of 3 sets of 10 just doesn't cut it, thus lack of BMR.

[Adonis]

I will get int9o it a bit more later

[JimmymonFreddy]

Nice davelacb!!!!!!!! Lot's of hard work done on this terrific nutrition thread Keep up the good work!!!!!

Cograt's on your Big Dog statis also. you certainly deserved it!!!!!!!!!
and I see you got your avatar allready, nice one!!!!!!!

[Doughboy]

Cutting Back

-Control calorie intake by being aware of the kcal and fat content of foods
-"Fat Free" does not mean "Calorie Free" (or "All You Can Eat")
-Read food labels
-Estimate kcal using the exchange system
-Keep a food diary

Regular Physical Activity

-Fat use is enhanced with regular physical activity
-Increases energy expenditure
-Duration and regularity are important
-Make it a part of daily routine

Behavior Modification

I'll explain these in more detail later
-Modify problem (eating) behaviors
-Self Monitoring
-Chain Breaking
-Stimulus control
-Cognitive reconstructuring
-Contingency Management

Chain Breaking

-Breaking the link between two behaviors
-These links can lead to excessive intake

Self-Monitoring

-Tracking foods eaten and conditions affecting eating
-Helps you understand your eating habits

Stimulus control

-Alternating the environment to minimize the stimuli for eating
-Puts you in charge of temptations

Cognitive reconstructuring

-Changing your frame of mind regarding eating
-Replace eating due to stress with "walking"

Contingency Management

-Forming a plan of action in response to a situation
-Rehearse in advance apropiate responses to pressure of eating at parties

Another important note:
No snacking while watching T.V.!!!

Weight Maintenance

-Prevent Relapse
---Occasional lapse is fine, but take charge immediately
---Continue to practice newly learned behavior
---Requires "motivation, movement, and monitoring"
-Have social support
---Encouragement from friends/ family/ and professionals

[Manfred_Man]

this last post is excellent contribution here! thanks, dave!

[Doughboy]

Welcome Manfred Man I got plenty more where that came from

Next up,

Very Low-Calorie Diets (VLCD)

-Recommended for people >30% above their healthy weight
-400-800 kcal per day
-Low carbohydrates and high protein
-Causes ketosis
-Lose ~3-4 pounds a week
-Requires careful physician monitoring
-Health risks include cardiac problems and gallstones

Gastroplasty (Stomach Stapling)

-Common surgical procedure for treating severe obesity
-Reduces the stomach size (from 4 cups) to half a shot glass size (1 oz.)
-Overeating will result in rapid vomiting
-Smaller stomach promotes satiety earlier
-75% will lose ~50% of excess body weight
-Costly
-Dumping syndrome

Underweight is also a problem

-Associated with increased deaths, menstrual dysfunction, pregnancy complications, slow recovery from illness or surgery
-Causes are the same as for obesity but in the opposite route

Treatment for Underweight

-Intake of energy-dense foods (energy input)
-Reduce activity (energy output)
-Encourage regular meals and snacks
-To gain a pound you need a total excess intake of 2700-3500 kcal

That's All Folks! For now I'll add more in the next 1-3 days.

[Doughboy]

Here is something I posted somewhere else when I was helping someone on a menu It looked good so Im gonna post it here too, Enjoy.

Now before you look at this I want you to know you can eat from this menu tomorrow if you want too just dont eat the same things everyday, cause its bad. You need more variety, but this is an example of how much, how often, and what is good to eat in a day (along with exercise of course). And dont make huge portions either, gimme some more time and i can even tell you how much each serving should be.

Breakfast: 1 bagel (plain or whatever), 1/2 cup of cinnamon Life cereal in 8 oz. of milk, about 2 eggs and 2 sausage or ham, with 2 cups of watermelon and honeydew pieces. (Yes I know it sounds like alot but it isnt)

Mid-day Snack: 1 Tomato, 1 big Carrot and 1 Apple and juice them all together, throw in about 1 cup of grapes and you get an extra serving of fruit and it makes it taste a whole lot better. Now, juice these fruits dont go and buy some juice in a bottle. (try Jack Lalanne's Juicer I think u can find it on the internet, its a good juicer).

Lunch: A sliced turkey (or chicken) sandwich on 2 pieces of 12-grain bread and 1 slice of fat-free swiss, and have that with a cup or so of grapes (NOT CHIPS or FRIES) and dont buy the meat wait till a time when you have some leftover baked turkey or chicken and slice it from there. Why because storebought has a buttload of sodium.

Dinner: 2 cups cooked white and wild rice mixed together with a 1/2 cup of corn 1 cup brocolli, and about a half pound of a beef and chicken mix and stirfry all that together with some extra virgin olive oil or peanut oil.

Night Snack: 8 oz. of Milk and some Graham Crackers (how many crackers, i dont know just dont eat too many)

Overall you get:

9 servings of grains
4 servings of fruit
4 servings of veggies
3 servings of dairy
3 servings of fat and oils
4 servings of meat and beans

Its a good start try it tomorrow, it will help and if you look at this and say "that's too much food for one day" your portion sizes are too big eat eat about this much every 3 or so hours before the next meal and in about 2 days you will think this is not enough.

[Doughboy]

This forum is moving slow so I'm posting some good websites, some are better than others, you don't have to visit them, but it won't hurt.

Food Guide Pyramid Website
http://<a href="http://www.nutrition...and health</a>
http://<a href="http://www.nal.usda....ion Center</a>
http://<a href="http://www.quackwatc...nformation</a>
http://<a href="http://www.eatright....n Homepage</a>
Carbohydrate News
http://<a href="http://www.ars.usda....Important?</a>
http://<a href="http://www.lipidsonl...ids (Fats)</a>
News About Protein from Harvard School of Public Health
http://<a href="http://indianharvest...an Harvest</a>a great place to find a variety of fabulous grains, beans, and lentils