Reflection paper

Reflection papers are a 3 – 5 page reaction to and synthesis of a topic of personal interest that has been covered in class or in the reading assignments in your text.  It should be  “personal” in the sense that it ties the topic to your life in some way.  It should also demonstrate an overall understanding of the topic. The paper should be typed using Microsoft Word and sources appropriately referenced. 

 

I am going to attach a powerpoint of my personal interest of what has been covered in class – I want this to be explained first

I am also going to attach a paper with studies that tie into part of the topic – I want this to be explained second

 

It only needs to be 3-5 pages long. NEEDS to be done by 10 pm EST today Wednesday 11/06/2013. Thank you!

Nutrition Chapter 9

Essential Nutrients

There are 45 essential nutrients

These cannot be manufactured by the body and must come from food source.

Macronutrients

Protein, Fats, Carbohydrates, and Water

Micronutrients

Vitamins and Minerals extracted during digestion

Energy from Nutrients
PROTEINS 4 CALORIES/GRAM
CARBOHYDRATES 4 CALORIES/GRAM
FAT 9 CALORIES/GRAM
(ALCOHOL) 7 CALORIES/GRAM

PROTEIN
Proteins are made up of building blocks called amino acids.
Nine amino acids are essential – the rest can be manufactured by the body if the essential amino acids are present.
Complete Proteins contain all 9 essential amino acids.
Incomplete Proteins do not have all essential amino acids – some vegetables and legumes are incomplete and therefore, most be combined with other protein sources to get all 9 essential proteins.
RDI .36 grams/lb. 50g for 140 lb. person
10 – 35% of total caloric intake should be from protein

FATS
Two essential fats (aka lipids):
Linoleic acid and alpha-linolenic acid (polyunsaturated)
Triglyceride is a molecule of glycerol (an alcohol) plus three fatty acid chains. The type of fatty acid chain determines whether it is:
unsaturated
monounsaturated
polyunsaturated
saturated

Omega – 6
Omega – 3

FATS
Saturated fats are usually solid at room temperature
Leading saturated fats are red meat, whole milk, cheese, lunch meats (many from animal products)
Mono – and Polyunsaturated fats are usually liquids at room temperature and derived from plant products
Hydrogenation Process used to improve stability and improve the shelf life of unsaturated oils. Results in more saturated and trans fatty acids

GOOD AND BAD FATS
Health effects of different types of fat:
Trans fatty Acids and Saturated fats are thought to adversely effect:
Heart health
Cancer risk (some cancers)
Weight Management
Unsaturated fat: 20 – 35% of total daily calories

Cholesterol
Waxy substance in blood needed for synthesis of cell membranes, vitamin D, and hormones
There are two types of blood fat that work differently in the body:
Low Density Lipoproteins (LDL) (bad cholesterol)
transports cholesterol to organs and tissues excess deposits on artery walls – thought to be bad for heart health
High Density Lipoproteins (HDL) (good cholesterol)
transports cholesterol out of arteries – thought be good for heart health

Trans – and Unsaturated Fats
Heart Health Effects:
Increases amount of LDL cholesterol in blood results in LDL build up on artery walls

May increase risk for certain types of cancer (i.e. colon)

Good and Bad FATS
GOOD FATS
Mono unsaturated fats
Olive Oil
Canola Oil
Safflower Oil
Peanut Oil (& other nuts)
Poly unsaturated fats
Soybean Oil
Corn Oil
Cottonseed Oils
Fish Oils
BAD FATS
Saturated fats
Palm Oil
Coconut Oil
Stick Margarine
Butter
Cheese
Animal Fats (fat and skin)
Trans fatty Acids
Food fried in vegetable oils

RDI for FATS
Fat Intake:
20 – 35% of total calories/day
Men
17 g/day of linoleic acid
1.6 g/day of alpha-linolenic acid
Women
12 g/day of linoleic acid
1.1 g/day of alpha-linolenic acid
This is about 3 – 4 teaspoons (25-20 g)/day of vegetable oil.

Carbohydrates

Supply energy for body cells and some cells use carbohydrates exclusively (some parts of brain, nervous system, muscles and blood)
High energy exercise uses carbohydrates for fuel.

Carbohydrates
Simple Carbohydrates
Sugars such as sucrose, fructose, lactose
Add sweetness to food.
Glucose is a simple sugar that is broken down from ingested carbohydrates during digestion.
It is stored in the liver and muscles as glycogen
Complex Carbohydrates
Starches and Dietary Fiber
Includes wheat, rye, rice, oats, barley, millet, legumes (dry beans, peas, lentils and tubers (potatoes & yams)

Carbohydrates
Refined or Processed Carbs
have all the calories, but the fiber, some vitamins are removed when the inner and outer layers are removed during processing leaving only the starchy middle layer
White Bread, White Rice are examples of Processed Carbohydrates

Whole Grain Carbohydrates
Are unrefined and no layers are stripped away.
Have higher fiber content
More vitamins and minerals and other vital compounds
Don’t spike the glycemic index because the fiber slows down its absorption and enter the bloodstream more slowly.
45 – 65% of total intake of calories

Fiber
Non digestible part of carbohydrates that are important for digestive tract health.
Dietary Fiber non digestible fiber that is naturally present in carbohydrates such as grains, legumes and vegetables
Functional Fiber synthesized non digestible fiber added to food as a supplement

Total Fiber
Dietary and Functional Fiber total content of a carbohydrate
Soluble Fiber (Oat Bran, Legumes)
Delays stomach emptying, slows movement of glucose into the blood after eating, reduces cholesterol
Insoluble Fiber (Wheat Bran, Psyllium)
Increases fecal bulk, prevents constipation, helps reduce type 2 diabetes, heart disease, and pulmonary disease. Good for gastrointestinal health and weight management

Vitamins
Organic Micronutrients
Organic carbon containing substances required in small amounts to regulate various processes within living cells. Help regulate chemical reactions
Humans need 13 vitamins:
Vitamins: A,D,E,K (fat soluble)
9 vitamins that arewater soluble:
C, B complex: thiamin, riboflavin, niacin, B-6, folate, vitamin B-12, biotin, and pantothenic acid

Function of Vitamins
Critical to production of red blood cells
Critical to maintenance of nervous, skeletal, and immune systems
Some act as antioxidants – preserve cell overall health (key ones are E, C, A precursor beta carotene (converts to vitamin A)
Antioxidants lessen the breakdown of food or body constituents by free radicals such as binding oxygen, donating electrons to free radicals and repairing damage to molecules
Most vitamins are not produced in the body

Minerals
Inorganic Micronutrients
Necessary in small amounts for growth, regulation, and maintenance of body tissues and functions and help release energy
There are 17 essential minerals:
Major minerals:
Calcium, phosphorus, magnesium, sodium, potassium and chloride

Major Trace Elements
Need minute amounts of trace elements but they are considered essential
Major Trace Elements
Copper, Fluoride, Iodide, Iron, Selenium, Zinc

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USDA’S MyPyramid

MyPyramid: Number of Daily Servings and Serving Sizes
Grains (6): 1 slice of bread, 1 small muffin (2.5” diameter), 1 cup ready-to-eat cereal flakes, ½ cup cooked cereal, 1 (6”) tortilla
Vegetables (5): ½ cup cooked or raw vegetables, 1 cup raw leafy salad greens,
½ cup of vegetable juice
Fruit (4): ½ cup fresh/canned/frozen fruit,
½ cup 100% fruit juice, 1 small whole fruit,
¼ cup dried fruit
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Milk/Dairy (3): 1 cup milk or yogurt, ½ cup ricotta cheese, 1½ oz. natural cheese,
2 oz. processed cheese
Meat and Beans (5½): 1 oz. cooked lean meat/poultry/fish, ¼ cup cooked dry beans or tofu, 1 egg, 1 tablespoon peanut butter,
½ oz. nuts or seeds
Oils (6 teaspoons per day)
Discretionary calories,
solid fats, and added sugars
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MyPyramid: Number of Daily Servings and Serving Sizes

Phytochemicals and Antioxidants
When the body uses oxygen or breaks down certain fats or proteins during normal metabolism it can give rise to free radicals that are unstable molecules that react with fats, proteins and DNA damaging cell membranes and mutating genes.
Implicated in cancer, aging, CV disease and degenerative diseases like arthritis.
Antioxidants and phytochemicals are thought to reduce formation of free radicals, remove them from the body, or repair them.

Other Considerations
Refined sugar
Cholesterol
Sodium

Theoverall effect of exercise on HDL, LDL, total cholesterol and total triglyceride profiles can be better solidified by analyzing the effect of various exercise intensities in combination of energy output rather than just the overall effect of exercise on those four functional properties. It should be understood that the production of lipids vary in response upon the duration of exercise, therefore influencing the relationship between C-reactive proteins and blood lipids. In order to calculate a more accurate analysis, blood lipid measurements should be taken at different maximum oxygen consumption sessions and intensities. In 2012, Tsao conducted a study that analyzed the effects of different exercise intensities comparable to C-reactive proteins and blood lipid levels. In the Tsao’s research it was found that LDL, total cholesterol and total triglyceride profiles had not changed with the influence of exercise intensity.3 On the contrary, as the maximum oxygen consumption increased from 25% to 65% to 85% during the exercise sessions, the HDL levels simultaneously increased from -0.42 HDL to -0.13 HDL to 0.23 HDL levels.3

According to a study conducted by Chaudhary in 2011, it can be stated that both aerobic exercise and resistance training influence the effect on HDL-C in the blood, thus perpetuating an effect on LDL-C in the blood. For the HDL cholesterol to increase, aerobic training (especially low intensity aerobic training) is first performed.1 The elevation of HDL cholesterol can then be inversely related to the risk of coronary heart disease in the participating individual due to the transportation HDL conducts. 1 As aerobic training continues, the triglyceride concentration decreases, therefore increasing the utilization of free fatty acids in the body.1 Subsequently through this process, the levels of low-density lipoprotein cholesterol (LDL-C) decreases.1

The previous studies conducted by Tsao (2012) and Chaudhary (2012) focused on the effects of sporadic training on HDL-C levels. In comparison to the previous studies, the Musa (2009) study showed a difference in their study by increasing the duration of the work-rest interval intertwined with the eight week high-intensity exercise program conducted on untrained young adult me. The intention of the Musa (2009) study was to raise the subject’s HDL-C levels while simultaneously decreasing the total cholesterol levels and the atherogenic index (TC/HDL-C).2 If this study could prove the researcher’s hypothesis, then one could propose alternative exercise methods that would further reduce the risk of cardiovascular disease.2

After the Musa (2009) study had concluded, it was found that there were no changes in total cholesterol levels in regards to the subjects that had been tested. Due to the fact that all of the tested subjects had entered the study with favorable pre-training mean total cholesterol levels, it can be assumed that there was no opportunity for the total cholesterol levels to further reduce.2 Therefore, this study cannot be perpetuated for proper use in a general population.

The Musa (2009) study discovered two different findings between the participants of the control group and the experimental group. Post testing, the experimental group showed an increase in HDL-C levels as well as a decrease in the atherogenic index (TC/HDL-C) and the distance run times.2 On the contrary, the participants in the control group showed no change in any of the four variables (HDL-C, atherogenic index, TC and distance run times).2

The literature presented by the Musa (2009) study suggested an increase in HDL-C levels when adding endurance training and/or high-intensity aerobic exercise into the lives of young untrained men.2 For the purpose of continually improving the HDL-C levels and the atherogenic index for trained individuals, a longer duration of continuous high-intensity interval training should be implemented.2 Therefore, by taking a serious approach and participating in high-intensity interval training, young adult men (with favorable TC levels) can significantly reduce their risk for cardiovascular disease by 18-27% when increasing their HDL-C levels and another 37% by decreasing their atherogenic index.2

References

1 Chaudhary, S., Kang, M. K., & Sandhu, J. S. (2011). The Effects of Aerobic Versus Resistance Training on Cardiovascular Fitness in Obese Sedentary Females. Asian Journal of Sports Medicine, 1, 177-184.

2 Musa, D. I., Adeniran, S. A., Dikko, A. U., & Sayers, S. P. (2009). The Effect of A High-intensity Interval Training Program on High-Density Lipoprotein Cholesterol in Young Men. Columbia, MI: National Strength and Conditioning Association.

3 Tsao, T. H., Yang C. B. & Hsu C. H. (2012). Effects of Different Exercise Intensities With Isoenergetic Expenditures on C-Reactive Protein and Blood Lipid Levels.
Research Quarterly for Exercise and Sport
, 81, 293-299.