Staying in Balance
METABOLISM, CALORIES & STRESS
PLEASE Hold Questions until End
Metabolism
[ sum of all chemical reactions in
body]
CATABOLISM
ANABOLISM
break into simplest parts
build / repair / fuel
FATS: fatty acids & glycerol
glycerol & fatty acids = FATS
CARBOHYDRATES: simple sugars
Glycogen -> glucose
glucose- fructose – galactose
Amino acids -> PROTEIN
PROTEIN: amino acids
GLUCONEOGENESIS
Hunger = hun·ger ˈhəNGɡər/
noun
a feeling of discomfort or weakness caused by lack of food,
coupled with the desire to eat. [ physiological]
Satiety = sa·ti·e·ty
səˈtīədē/
nountechnical
the feeling or state of being
sated. satisfied (an appetite or
desire)
[physiological]
Appetite = ap·pe·tite
ˈapəˌtīt/
Noun
a natural desire to satisfy a
bodily need, especially for food
[psychological]
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
Normal Weight Adults
Overweight Adults
body weight [lbs] x 18
body weight [lbs] x 16
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 calories
Hershey’s Milk Chocolate Bar Chocolove’s Extra Strong
Dark Chocolate 77% cocoa
210 calories
26 grams of carbs / 24 grams of sugar
170 calories
13 grams of fat / 8 grams of sat.fat
11 grams of carbs / 6 grams of sugar
13 grams of fat / 8 grams sat fat
43 -gm serving [ 1 bar]
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
CHRONIC STRESS
Quick burst of energy [ survival]
fatigue
Heightened memory functions
Impaired cognitive performance
Increased Immunity
Blood sugar imbalances
Lower pain sensitivity
High Blood Pressure
Assists with homeostasis
Decreased Immunity and Inflammatory
response; slow wound healing
Appetite Suppressor
Increased abdominal adiposity
Appetite Stimulant [ 75% US population]
Any type is effective in decreasing stress, anxiety and depression
Suppresses release of Cortisol and Adrenaline
Stimulates release of Endorphins
Improves Sleep & Increases Energy
Enhances self Image; Self Confidence
Questions?