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NUTRITION & LIFESTYLE

The doctor of the future will no longer treat the human form with drugs, but rather will cure and prevent disease with nutrition
Thomas Edison c.1870

WHAT IS A HEALTHY LIFESTYLE?

1. PHYSICAL HEALTH State of Body


2. EMOTIONAL HEALTH - State of Mind

3. SOCIAL HEALTH - Ability to keep Healthy Relationships


4. SPIRITUAL HEALTH Sense of Purpose in Life; the ability to Give and Receive Love 5. INTELLECTUAL HEALTH Mental Stimulation from Work, Hobbies, Activities

Having all these means having a healthy life!

You are what you think and consume


If you eat healthy, you live healthy

If you drink healthy, you live healthy


If you Think ( or listen to) healthy thoughts/counsel, you live healthy

Eating healthy

Eating healthy

Eating healthy

Proteins: We require 10-15% Energy daily requirement* 0.8g per kg/bw (when inactive) and 1-2g per kg/bw ( when active) These help in building our Cells, Muscles,
Organs, Blood, Nervous system, and Bones

*Depends on Metabolic Demands, Pregnancy, lactation, growth, goals.

Eating healthy
Proteins (foods containing 20g lean protein)
Turkey / Chicken Grilled Fish (White) Salmon/Tuna Eggs whole Egg whites Cottage cheese (low fat) Milk skimmed/semi-skimmed 1 serving whey protein isolate Kidney beans Tofu Chickpeas Quorn 75g 100g 100g 150g 180g 150g 600ml 30g 230g 220g 100g 140g 1 1 1 3 5 4 1 1 breast fillet small tin medium large tablespoons pint scoop

Adding protein to a meal increases feelings of fullness and lowers the GI of the food ingested.

Eating healthy Carbohydrates

~45-65% daily requirement

Carbohydrates-types
COMPLEX SIMPLE

a.ka. Refined sugars e.g. sweets, crisps, cookies

Preferred option for carb intake due to being an efficient energy source, readily used. Body stores are depleted quickly so need to be replaced frequently Include: bread, pasta, potatoes contain other useful nutrients such as fibre

Carbohydrates- cont

Soluble fibres
Fruits, Oats, barley, wheat, vegetables

Insoluble fibres
Wheat, vegetables, many grain products

-Affect Glucose and Fat absorption -Positive effect on gut health -Effect on hunger feeling

-Mechanical/Bulking effect -Aid intestinal transit

Glycemic Index (GI)


Hungry feeling & blood sugar levels

GI
Corn flakes Baked potato White rice White bread Croissant Chips Cakes

Sweets

Fruit & Vegetables Wholegrains Oats (rolled) Milk Nuts

Wheat bread Rye bread Millet Couscous

<55mg/Dl

56-69

>70

100

Why are Fats important?


Fats fatty acids

Energy Source

Cell membrane

Metabolism

Signaling

Vitamin carriers
We need at least 25-30% of our daily intake to have fats

Types of Fats
Fats Saturated
Mono-unsaturated, MUFA

Poly-unsaturated, PUFA

Essential Fatty Acids


Fats Saturated
Cholesterol level in blood Risk cardiovascular diseases

Mono-unsaturated, MUFA Poly-unsaturated, PUFA Omega-3 Omega-6


Cholesterol level in blood Risk cardiovascular diseases

Trans Fatty Acids (TFA)


Fats Saturated
Partial hydrogenation (Industrial Process)

Some are TRANS FATTY ACIDS

REMEMBER!

Muscle & Tissue

REMEMBER!

Food energy measured in calories. A calorie is not a component of food. 1g Protein = 4 calories 1g CHO = 4 calories 1g fat = 9 calories 1 g alcohol = 7 calories (alcohol is not a nutrient) This means that the more fats and alcohol you take, and become inactive, the more calories you store and the more you get fat

Energy and Calories

Food=
4 kcal 3 2 1 4 kcal 3 2 1

=Kcal
9 kcal 8 7 6 5 4 3 2 1
Fats

7 kcal 6 5 4 3 2 1 Alcohol

1g

Proteins

Carbs

MICRO-NUTRIENTS
Calcium: It helps in building of strong bones, healthy teeth, for chomping on tasty food. Because the body cannot manufacture calcium, you must eat calcium in your daily diet to replace the amounts that are constantly lost. Calcium is also used in muscle contraction, blood clotting, and maintenance of cell membranes Magnesium: is one of the complex minerals that make up the bone system and should be balanced with calcium Deficiency Symptoms of calcium: The symptoms of calcium deficiency are: Bowlegs, Pigeon Breast, and Knock-knees of children Cramp pains in legs Delay in sitting up, Crawling and Walking of babies Heart becomes irregular Nerves become extremely irritable Poor sleep disorder Weakness in the bones Deficiency Diseases of calcium: Arthritis, High Blood Pressure, Osteoporosis

MICRO-NUTRIENTS

Potasium Potassium is the other most abundant mineral in the body and is considered an electrolyte. Potassium keeps your muscles and nervous system working properly. Important for: Regulates heartbeat , Maintains fluid balance , Helps muscles contract , Helps in lower blood pressure, Dispose of body wastes, Reduces pain of arthritis Potassium Deficiency Diseases: Fatigue, Cramping legs, Muscle weakness, slow reflexes, Acne, Dry skin, Mood changes, Irregular heartbeat. Potassium Deficiency Symptoms: Weakness, Scarring of heart muscle, Irregular heartbeat or heart failure, Hypertrophy of kidneys, Paralysis of muscle, Retarded bone growth Iron: Necessary for red blood cell formation and required for transport of oxygen throughout the body. Deficiency symptoms include listlessness, fatigue and palpitation

MICRO-NUTRIENTS
Sulfur: Needed for structure of most protein, including muscles and hair. Critical role in liver detoxification. Sodium: Plays a major role in the distribution of water in the body, It is also concerned with the maintenance of fluid volume in the vessels and tissues. Zinc: For proper utilization of calcium and magnesium in cell function Helps to promote wound healing and in optimizing the immune defense system. Even marginal zinc deficiencies in teenagers can result in growth and developmental retardations. Important for insulin activity Normal taste Usage of vitamin A Skins normal oil gland function (acne prevention) Prevention of sterility in some instances. Checking your nails to see if there is a white spot will show if you are deficient in zinc.

Imagine eating a rainbow once a day

One more thing.

water

Water improves organ function Nutrient absorption Toxin elimination Balance your body Regulate your temperature Cell maintenance

-It is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz)

living( exercising) healthy


Health and FitnessRegular exercise is an important part of a healthy lifestyle. Aerobic exercise is good for your heart and your body. EXERCISE BUILDS MUSCLE - Sedentary Lifestyle Builds Fat
EXERCISE BURNS CALORIES - Sitting around causes Calories to Accumulate as Fat

How Resistance Training helps in Health and Fitness


Resistance training develops our musculoskeletal system. This system houses our CNS, PNS, internal organs and tissue. It is the framework and structure that allows us to function and live. Benefits of resistance training: Improved posture, structure, performance, strength, speed, power, range of movement, lean muscle mass and coordination. The benefits of resistance training occur as it: Stimulates bone formation, stimulates muscular adaptations reducing stress, fatigue, improves digestion, keeps us alert. stimulates connective tissue adaptations

How Resistance Training helps in Health and Fitness

Increased Strength- function, structure, posture Increased Muscle Mass- function, aesthetics, metabolic effects help stimulate Muscle Adaptations For Strength- Do carry High loads, do few repetitions, full recovery periods For Muscle Size Do carry Moderate loads, high volumes, short to moderate rest periods( e.g. 30 120 seconds intervals) For Muscular Endurance with Low intensity, high volume, little recovery allowed( meaning, do this for a prolonged period of time)

How Resistance Training helps in Health and Fitness

Benefits of compound exercises over isolation: Increased hormone secretion Improved overall strength and function Increased lean muscle mass Improved bone and connective tissue strength Higher Metabolic cost (Fitness and Fat burning abilities) Time effective

REMEMBER!

Jumping rope isnt just for kids.LETS PLAY!!!!!

Thinking healthy
Managing stress efficiently is a critical part of a healthy lifestyle. Failure to manage stress effectively can harm your body and affect your relationship with others. Alternative health options like herbal medicine, massage therapy, meditation, reflexology, aromatherapy, etc, can benefit you and help you have a healthier lifestyle.

Sleeping right. having a positive outlook about life.. having a balanced life These are also the necessary components of a healthy lifestyle. You cannot have a healthy lifestyle if you are depressed and unhappy.

Unhealthy living

It starts with too much of these

and ends up with these.

Obesity is a condition characterized by a large percentage of body fat


High cholesterol High Blood Pressure Heart disease Diabetes Stroke Stress Cancer (certain forms)

Unhealthy Eating
High cholesterol- builds up in your blood vessels, esp. the heart, and blocks blood flow, hence a heart attack

High Blood Pressure- as a result of sedentary lifestyle, and high cholesterol, worsens the heart diseases Heart disease- as a result of high cholesterol, and high Bp. Little chance of recovery if unchecked early Diabetes- obesity leads to insulin resistance, hence diabetes and its complications. Diet and exercise can reverse these.

Stroke- all of the above conditions can lead to stroke.stay healthy

Stay healthy