1. Staying in Balance METABOLISM, CALORIES & STRESS

2. PLEASE Hold Questions until End

4. Metabolism [ sum of all chemical reactions in body] C ATABOLISM break into simplest parts F ATS : fatty acids & glycerol C ARBOHYDRATES : simple sugars glucose- fructose – galactose P ROTEIN : amino acids A NABOLISM build / repair / fuel glycerol & fatty acids = FATS Glycogen -> glucose Amino acids -> PROTEIN GLUCONEOGENESIS

5. Satiety = sa·ti·e·ty səˈtīədē/ nountechnical the feeling or state of being sated. satisfied (an appetite or desire) [physiological] Appetite = ap·pe·tite ˈ apə ˌ tīt/ Noun a natural desire to satisfy a bodily need, especially for food [psychological] synonyms: hungerhunger, ravenousness, hungriness; More Hunger = hun·ger ˈ həNG ɡ ər/ noun a feeling of discomfort or weakness caused by lack of food, coupled with the desire to eat. [ physiological]

6. Body uses energy in form of Calories Calorie = kilocalories = kcals C ARBOHYDRATES = 4 kcal/ gm [ 4.1] P ROTEIN = 4 kcal / gm [ 4.1] F ATS = 9 kcal / gm [ 9.5] A LCOHOL = 7 kcal / gm [oz]

7. 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

8. 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.

9. to estimate Daily caloric needs – Underweight Adults body weight [lbs] x 18 Normal Weight Adults body weight [lbs] x 16 Overweight Adults 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

10. a calorie is a calorie is a calorie –or is it?

11. Liquid calories Must chew to stimulate satiety signals Sweetened drinks: the more consumed the higher risk of CVD, obesity, diabetes Soup – stimulates satiety

12. Chocolate calories Hershey’s Milk Chocolate Bar 210 calories 26 grams of carbs / 24 grams of sugar 13 grams of fat / 8 grams of sat.fat 43 -gm serving [ 1 bar] Chocolove’s Extra Strong Dark Chocolate 77% cocoa 170 calories 11 grams of carbs / 6 grams of sugar 13 grams of fat / 8 grams sat fat 30-gram serving [ 1/3 of bar]

13. Insulin Made in pancreas Released in response / anticipation : food ingestion Assists in cellular uptake of fats & carbohydrates & protein Turns on brain satiety signals

14. Stress E USTRESS VS D ISTRESS S TRESSOR : anything that knocks you out of balance [ HOMEOSTASIS ] P HYSICAL – SOCIAL – PSYCHOLOGICAL S TRESS RESPONSE : what body does to re-establish balance same response for all stressors A CUTE VS C HRONIC

15. 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

16. 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 ]

17. Cortisol [produced in Adrenal Cortex; highest levels in AM; produced as a result of Sympathetic Nervous System activation] A CUTE S TRESS Quick burst of energy [ survival] Heightened memory functions Increased Immunity Lower pain sensitivity Assists with homeostasis Appetite Suppressor C HRONIC S TRESS fatigue Impaired cognitive performance Blood sugar imbalances High Blood Pressure Decreased Immunity and Inflammatory response; slow wound healing Increased abdominal adiposity Appetite Stimulant [ 75% US population]

19. 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

20. Questions?