The Brain-Body Connection: Notes from my recent seminar on Nutrition for Fat Loss
The Brain-Body Connection:
It’s not all in your head.
Ghrelin and Glucose:
Low glycogen levels (low blood sugar) stimulate a spike in Ghrelin that stimulates the brain to create an appetite for sweet and starchy foods – carbs.
Note! When you sleep glycogen and blood sugar are used up turning this reaction on, so skipping breakfast biologically triggers an afternoon carb binge.
Leptin: Eating food increases leptin levels so you feel full.
Note! If you wait too long before meals this cycle is very dramatic. Your body gets low in glucose creating a carb craving and when you finally eat it takes longer to register fullness.
Metabolism:
Note! Age, gender, chronic dieting, lifestyle, skipping meals, high blood sugar, eating high glycemic crabs, dehydration and stress all effect our metabolism.
1. Basal rate: 65 % of total calories used and is higher if you have more lean muscle mass. Mostly genetic, inherited from family and affected by any metabolic diseases.
2. Physical activity: 25% of daily caloric needs. Muscle burns 30-50% more than fat per lbs per day! People with more muscle have a higher metabolic rate – they burn more calories at rest. When you move you burn calories.
3. Thermo effect of food: digestion.
Note! WE can really influence the last two by focusing on proper food choices and exercising!
The BIG Three
3 Macronutrients
The most consumed chemical compounds by humans. Primary sources of bulk energy/fuel.
Protein 101:
An Essential “need from diet” nutrient. Protein comes from animal products, seeds, beans and nuts. Protein (from Latin for 1st) builds new cells, tissues, organ function and essential bodily functions. Proteins are life.
Examples and serving sizes: 4 oz of fish, chicken or lean beef, 1 can of tuna, 1 egg, 1 c milk or yogurt, 1 oz of cheese, ½ c cottage cheese or tofu, 1 scoop protein, ½ tempeh or lentils.
Carbohydrates 101:
There is so much confusion about carb and grains and which kind of these foods is really good for you. Not all grains are created equal - bottom line. Certain grains/carbs such as refined flours and sugars cause major spikes and dips in blood sugar and insulin secretion in the body. Too much insulin promotes excess fat storage and can make long-term weight loss nearly impossible.
So, to determine if a carb or grain will help you reach your weight loss goals it is important to understand how they work.
This is where the Glycemic Index can provide helpful information. Foods are ranked according to their effect on blood sugar. For our purposes of weight loss we want to enjoy foods on the low to medium side and avoid foods that rank high.
Current research suggests for weight loss and optimal health 40% of your daily calories should come from carbohydrates. Research also shows that diets filled with lower G.I. carbs, lean proteins (30%) and essential fats(25-30%) are best for weight management and blood sugar control.
Fats 101:
There are several different types. The key is understanding the difference between the good types of fat and the bad.
Trans fatty acids: Very unhealthy type of fat formed when liquid vegetable oils are turned into solid fats.
Saturated fats: Usually solid at room temperature. Examples are animal products such as butter, cheese, whole milk, cream and fatty meats. Excessive consumption has been shown to raise levels of bad cholesterol (LDL)
Polyunsaturated fats: Found in vegetable oils such as corn, safflower, soy and sunflower. These fats remain liquid at room temperature. Although considered healthier than trans-fat overconsumption can lower both levels of good and bad cholesterol.
Monounsaturated fats: These are considered “good” fats and have been shown to lower cholesterol and reduce the risk of heart disease. Think olive oil, almonds, walnuts, pumpkin seeds, avocado.
Essential fats: These are vital for health and cannot be produced by the body. These fats are important for brain function, mood regulation and Omega-3’s may even have metabolism boosting properties. Optimal Omega-3 sources include fish oils, nuts, seeds, salmon and eggs.
Serving Sizes:
CARBS should account for 30-40% of daily caloric intake
Grains: Aim for 2-4 servings each day. Choose whole grains whenever possible.
Examples One serving equals That's about the size of
Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card
Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball
Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball
Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.
Examples One serving equals That's about the size of
Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball
Dried fruit 1/4 cup raisins, prunes, apricots An egg
Juice 6 oz 100% fruit or vegetable juice Hockey puck
Raw vegetables 1 cup leafy greens, baby carrots Baseball
Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball
PROTEIN = 20-30% daily caloric intake
Meat and Beans: Aim for 3-5 servings each day. Choose lean meats and plant proteins whenever possible.
Examples One serving equals That's about the size of
Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards
Beans 1/2 cup cooked beans, split peas, legumes Billiard ball
Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball
Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat p roducts whenever possible.
Examples One serving equals That's about the size of
Cheese 1 ounce or 1 thin slice of cheese A pair of dice
Milk 1 cup milk, yogurt, soy milk Baseball
FATS = 20-30% daily caloric intake
Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.
Examples One serving equals That's about the size of
Fat & Oil 1 tsp butter, margarine, oil One die
Nuts 10 nuts Half of a handful
Avocado ¼ of a medium sized 2 fingers sized wedge
Share story
0 comments: