unit 19: nutritional science

Protein should be a non-issue as long as the following criteria are in place:

- They aren't eating a diet built primarily around grains and/or fruit. - They aren't drastically restricting overall food intake (e.g. crash dieting). - They are eating at least 1 ½ cups of beans/ legumes each day (if they regularly eat eggs, dairy, fish or protein powder, protein inadequacy shouldn't be of concern).

On the other hand, larger physiological problems can cause more severe dehydration, including:

- Vomiting - Diarrhea - Fever and sweating - Trauma - Kidney failure - Diuretics - and more

Carbohydrates that are digested and absorbed slowly are the most important ones for:

daily consumption as these carbohydrates help to control hunger, blood sugar, insulin concentrations, energy levels, and body composition.

monosatuarted fatty acid

fatty acids that have one double bond in the fatty acid chain with all the remainder carbon atoms being single bonded

soluble fiber

fiber that dissolves in water and attracts water to form a gel, which slows down digestion found in oats, beans, peas, nuts, barley, flax, chia, fruits - like bananas, oranges, and apples- and vegetables such as artichokes, tomatoes, and carrots

insoluable fiber

fiber that does not dissolve in water found primarily in the structures that make up plants' rigid cell walls. they include vegetables such as green beans, beets, dark green leafy vegetables, fruit and root vegetable skins, whole grain products, seeds, and nuts

Omega 3 fats

can be found in plant foods as alphalinolenic acid (ALA). It's just not converted very well into DHA and EPA, the usable forms in the body. Plant-based eaters should consume at least 2 grams of added ALA per day and add a DHA/EPA supplement from algae (500 mg - 1000 mg per day).

peptide chain (polypeptide chain)

chain of amino acids joined together through peptide bonds

carbs

chemical compound of carbon, oxygen, and hydrogen, usually with the hydrogen and oxygen in the right proportions to form water. common forms are starches, sugars, cellulose, and gums. more readily used for energy production than fats and proteins

Triglycerides are the major form of:

fat found in the diet and the major storage form of fat found in the body

saturated fatty acids

fat molecules that have no double bonds between carbon molecules because they re saturated with hydrogen molecules

poly saturated fatty acid

fatty acids that contain more than one double bond in their backbone

Zoonutrients

food molecules that have been shown to have potential in modifying multiple physiological functions including anti-inflammation, anti hypertension and antimicrobial actions, stimulation of beneficial bacteria, the maturation of intestinal cells, and the education of the immune system - are the cousins of phytonutrients. They are beneficial compounds found in animal foods. While not nearly as numerous as phytonutrients, elements such as carnitine, creatine, carnosine, CLA, and more can all impact our health and well being. - They can suppress tumor growth, reduce risk of heart disease, support cognitive function, enhance muscular strength, size and power, act as antioxidants, prevent glycation of blood cells, and more.

fructose

fruit sugar

20 grams of glucose circulates through our blood every

hour and the body prefers to keep this more or less stable.

Insoluble fibers will add bulk to stools and

increase colonic transit speed. *This provides several benefits: increased satiety, lowered blood fat and cholesterol, reduced risk of colon cancer, proper intestinal motility, and a boost in overall gut health.

zinc

is absorbed in lower amounts from plant foods, so keep an eye on dietary intake. If frequent illness is occurring, consider a lower dose zinc supplement.

soy

is fine, unless someone has a specific intolerance or allergy. We recommend keeping intake to 1-2 servings per day.

Vitamin D

is possible to acquire from sunlight. But if dietary sources are relied upon, it will be tough to increase intake from plant foods alone (other than sun-exposed mushrooms). Thus, a supplement will likely be useful for a 100% plant-based eater.

Vitamin B12

is supplied by bacterial fermentation, so it's found only in reliable amounts in animals foods. Therefore, a supplement is necessary for 100% plant-based eaters.

calcium

is variable for plant-based eaters. If they are including plenty of greens, beans, and nuts/seeds, they will likely be okay. If not, a fortified product (such as non-dairy milks) or supplement might be required to boost intake.

iodine

might be in short supply if someone isn't using iodized salt or eating sea vegetables or seafood. Plus, high amounts of raw Brassica vegetables and soy foods might compromise thyroid function when iodine intake is inadequate.

fats

organic compounds that are made up of carbon, hydrogen, and oxygen. they are a source of energy in foods and are also called lipids. they come in liquid or solid form

vitamins

organic food substances present in plants and animals, essential in small quantities for the proper functioning of every organ of the body, and for all energy production. they must be obtained through diet because they cannot be synthesized by the body

pregnancy

pregnancy is a critical time for health and nutrition. And most would recognize that a mother's habits can affect the health of her offspring. It's important to know that pregnancy is a period of growth. Women should eat more when pregnant than they typically do and recognize that the resulting weight gain is a critical part of a healthy pregnancy. Not gaining enough weight while pregnant can result in low infant birth weight and delayed development. That's why adequate calories should be consumed so that pregnant women gain an appropriate amount of weight, generally 25 to 35 pounds. If nutrient dense foods are chosen as a source of calories, this will promote health in both the mother and fetus. Most healthcare professionals will recommend a prenatal supplement to ensure micronutrient adequacy.

glucose

principal circulating sugar in the blood and the major energy source fo the body

hormesis

refers to a biphasic dose response to an environmental agent characterized by a low dose stimulation or beneficial effect and high dose inhibitory or toxic effect

Both types of fiber, while indigestible, play important dietary roles. They are readily fermented by microflora of the intestines, producing:

short chain fatty acids like acetate, propionate, and butyrate.

minerals

solid inorganic substances of natural occurrence. there are 96 times more minerals in the body than vitamins. as vitamins, they are necessary for life itself and coming with other basic components of food to form enzymes. minerals are injected through food and water. many minerals are deficient in the diet because of mineral-poor agriculture soil, the result of intensive farming, and longterm use of chemical fertilizers and pesticides - if someone buys a certain vitamin or mineral at the store to replace a vitamin or mineral they are missing out from food, it's not quite the same thing. The micronutrients in whole foods are a package deal. They come with other compounds that work together, creating a cascade response in the body. It's hard to duplicate that with an isolated supplement.

Fiber comes in two different forms:

soluble and insoluble

resistant starch

starch and starch degradation products that escape from digestion in the small intestine of healthy individuals another type of starch that isn't fully broken down and absorbed, but rather turned into short- chain fatty acids by intestinal bacteria. may lead to some unique health benefits

When the diet consists of refined carbohydrates (white breads, white pastas, cookies, pastries, processed cereals, etc.) and added sugars - all of which are low in fiber and enter the body at a rapid pace - individuals experience:

temporary elevations in blood sugar, blood triglyceride levels, LDL cholesterol, inflammation, and insulin resistance.

Branched-chain amino acids (BCAAs)

the amino acids L-leucine, L-isoleucine and L-valine- which have a particular molecular structure that gives them their name - comprise 35 percent of muscle tissue. the BCAAs, particularly the L-leucine, help increase work capacity by stimulating production of insulin, the hormone that opens muscle cells to glucose. BCAAs are burned as fuel during highly intense training and at the end of long distance events when the body recruits protein for as much as 20 percent of its energy needs

triglycerides

the storage form of fat made up fo three fatty acids and a glycerol group

vitamin K2

will be necessary unless the person is eating cheese on a regular basis or they are a rare natto aficionado.

important information about the urine color chart on page

567

hyponatremia

a condition that occurs when the level of sodium in the blood is too low

Omega-6 fatty acid (linoleic acid)

a family of pro- inflammatory and anti-inflammatory polyunsaturated fatty acids that have in common a final carbon-carbon double bond in the n-6 position that is the sixth bond, counting from the methyl end

unsaturated fatty acids

a fat or fatty acid in which there is at lease one double bone within they fatty acid chain - Unsaturated fatty acids can be broken down into monounsaturated fatty acids (in which only one carbon is unsaturated) and polyunsaturated fatty acids (in which more than one carbon is unsaturated). - Unsaturated fats, including both mono- and polyunsaturated fats, have been shown to have beneficial effects on blood triglycerides and cholesterols, blood vessels, inflammation, and the metabolism.

eicospentaenoic acid (EPA)

a fatty acid found in fish and fish oils which is believed to lower cholesterol, especially cholesterol bound to low density lipoproteins (LDL)

LDL cholesterol

a molecule that is a combination of lipid and protein that transports cholesterol form the liver to the tissues of the body considered the bad cholesterol

macronutrients

a category of nutrients: including carbs, proteins, and fats, that are present in foods in large amounts

galactose and fructose - are absorbed just fine. However, they're virtually absent from general circulation for two reasons.

First, they're often converted to glucose in the liver. However, a small percentage of fructose—taken from a very high intake around 40 to 50 grams at a sitting—can be converted to triglycerides. Second, fructose is actually a primary source of energy and carbohydrate for liver glycogen replenishment. In fact, the liver prefers to store fructose instead of glucose.

FISH OR ALGAE OIL

Fish oil is rich in DHA and EPA, two powerful omega-3 fats responsible for things like decreased inflammation, increased metabolic rate, improved fat burning, increased carbohydrate storage in muscle, better glucose and insulin tolerance, reduced blood lipids and reduced risk of platelet aggregation, cardiovascular disease, cancer, and diabetes. Recent studies show that fish oil may even assist in the management of back and neck pain. Most men, women, and children should supplement with fish oil (or algae oil). For adults, we typically recommend using about 3-9 g of total fish oil per day or 1-3 g of combined DHA+EPA. For algae oil, we recommend 500-1000 mg per day.

iron

may be of concern for women who are menstruating and eat a plant-based diet, or for men/women who regularly donate blood and eat a 100% plant-based diet.

Soluble fibers bind to bile acids, which

prevents their reabsorption and can decrease serum cholesterol levels. *This provides several benefits: increased satiety, lowered blood fat and cholesterol, reduced risk of colon cancer, proper intestinal motility, and a boost in overall gut health.

This plasma pool is located in

the bloodstream and readily exchanges with the amino acids and proteins in cells. - The amino acids in this pool are replenished from the absorption of dietary amino acids as well as from the breakdown of existing body tissues. The pool totals around 100 g in the plasma, along with smaller pools in various body tissues. - Amino acids within the pool are delivered to target tissues and/or metabolized in response to various stimuli such as hormones and physiological status (like damage from resistance training). - Tissues can extract these amino acids from the plasma for a host of functions including muscle protein synthesis, the synthesis of neurotransmitters in the brain, the synthesis of tissue enzymes, and more. The eventual production of new proteins is controlled by genetic signaling and is dependent on amino acid and energy availability in the body.

amino acids

the building blocks of protein. they are 24, which form countless number of different proteins

dehydration

the condition resulting from the excessive loss of body water - Dehydration can cause minimal to severe consequences, even leading to death.

carbohydrate monosaccharides

the most basic units of carbs. they are also the simplest form of sugar and are usually colorless, water soluble, crystalline solids

phytates

the principal storage form of phosphorous in many plant tissues, especially bran and seeds

During pregnancy, women should avoid:

- Alcohol - More than 300 mg/day of caffeine - Tobacco - Cured/deli meats, raw eggs, raw seafood - Artificial sweeteners - More than 6 ounces of fish per week. Certain seafood varieties are very high in heavy metals and should be completely avoided during pregnancy. (Fish lower on the food chain, such as salmon and skipjack tuna, can be consumed more frequently.)

Phytonutrients work through various mechanisms, including:

- Functioning as antioxidants - Influencing hormonal function - Protecting DNA from carcinogens - Anti-bacterial and anti-viral properties - Reducing inflammation - Influence blood coagulation - Inhibiting fat synthesis

Our daily fluid loss balances our fluid intake. Healthy adults lose water in several ways:

- Insensible water losses (losses you can't see or feel) occur via expired air in ventilation/respiration and evaporation from the skin. - Losses through sweating. During non-exercise conditions, water loss occurs due to sweating and evaporative cooling is minimal. However, during intense exercise, especially in hot climates, sweat loss can be quite pronounced. - Losses through feces and urine. An average adult with normal kidney function requires 400 to 500 mL of water to excrete the daily solute load in maximally concentrated urine. This is an absolute minimum, and with extreme lack of water intake, the urine becomes very concentrated and can lead to kidney stones and other problems. Only with severe diarrhea and/or vomiting are fecal water losses significant.

HYDRATION STRATEGIES

- It's fairly easy to stay adequately hydrated when you aren't exercising. Meeting your basic fluid demands simply requires matching your intake with your expenditure. For most people, approximately 2 L of water per day in addition to food-related fluid intake should be sufficient. - As we've mentioned, a diet high in water-containing whole foods - namely, fruits and vegetables - makes it simple to ingest plenty of fluid from food. - You can determine whether you're adequately hydrated by using simple color charts. - Remember that exercise intensity and duration both determine hydration strategies. For most clients, these steps above should be adequate—along with electrolytes from their diet—to maintain hydration status.

The macronutrients are a good place to start because they influence things like:

- The ability to do work - Perceived energy levels - Recovery from exercise - Chronic disease progression - Body composition - Appetite and satiety - and much more.

fluid balance

- The idea of fluid balance is similar to energy balance in that the relationship between fluid in (through food and drink) and fluid out (through excretion) determines net balance. Avoiding fluid imbalances is important for overall health. - We excrete/lose water via urine, feces, sweat, and expired air. We take in water from the food we eat and the beverages we drink. - On average, we get about 1 L (4 cups) of water from the food we eat. Of course, this amount depends on our food selections. For example, fruits and vegetables in their raw form have the highest percentage of water. "Wet" carbohydrates like cooked whole grains and legumes have some as well. Foods higher in fat, on the other hand, typically have a very low water content (e.g. nuts, seeds, oils, butter, and lard). - In addition to our food intake, a large percentage of our daily fluid intake comes from the beverages we drink. - Several factors can affect how much we drink, including climate, physical activity demands, how much we've sweated, overall body size, etc. For example, we get thirstier when it's warmer and/or when we've been sweating a lot. This mechanism is obviously in place to help prevent dehydration. - thirst is sometimes a poor indicator of hydration status for those involved with intensive exercise and training. In fact, thirst usually isn't perceived until 1-2% of body weight is lost. At that point, if you're exercising, performance decreases will already have occurred. Even if you're not exercising, mental focus and clarity may drop off. - a safe general recommendation for daily fluid intake is about 3 L of fluid (or 12 cups) each day. Since 1 L (4 cups) comes from our food, this means that 2 L (8 cups) comes from purposeful fluid intake (in other words, drinking). - as little as a 1-2% reduction in body weight due to water loss can lead to performance decrements during activity. Additional losses can lead to illness and death.

BODY WATER IMBALANCES

- The two most common body water imbalances are dehydration (too little water relative to other solutes) and hyponatremia (too much water relative to body sodium concentrations). Each of these can have profoundly negative consequences for the body. - Dehydration is caused by a negative water balance in which water losses exceed water intake. Under normal, non-exercise conditions, dehydration can occur from inadequate daily water intake, although this type of dehydration is often mild. - Hyponatremia means having too much water relative to sodium content. Thus, hyponatremia also describes inadequate plasma sodium concentrations. Normal blood sodium concentrations (which are maintained in a narrow range) typically fall between 136 to 145mEq/L. Hyponatremia occurs when the plasma sodium concentration drops below 135 mEq/L. - Thus, although it's important to drink enough water to replace fluids and prevent dehydration, athletes should not drink overzealously, especially during endurance exercise. - Experts recommend more balanced intakes of fluid and electrolytes (such as sports drinks). Athletes are at higher risk of hyponatremia because, by deliberately rehydrating as part of their exercise regime, they may inadvertently overcompensate for their fluid losses by drinking too much. - But this doesn't only happen in exercisers. Indeed, within the last few years, several individuals have died from hyponatremia after drinking too much during water drinking contests.

WATER AND FLUID BALANCE

- Water is essential to life. A few days without it and death from dehydration comes quickly. - We lose water through respiration, sweating, and urinary and fecal output. Of course, exercise speeds up the rate of water loss. As a result, intense exercise—especially in the heat—can lead to cramping, dizziness, and even death if fluid intake isn't adequate. - This makes fluid intake an important priority for both exercisers and non-exercisers alike. - All of our cells soak in water. Water makes up nearly 60 percent of total bodyweight. - Therefore, a 100 lb woman actually carries around 60 lb of water; a 200 lb man carries about 120 lb of water. - The amount of water we carry is based on how much body fat and muscle mass we have, as well as our transient hydration status. Our water content depends on body composition because different cells contain different amounts of water. For example, bone contains 22% water, adipose tissues contain about 25% water, muscle cells contain 75% water, and blood contains nearly 83% water. - Water in our bodies can be divided into intracellular fluid (ICF) and extracellular fluid (ECF). - water acts as a solvent, a transporter, a catalyst, a lubricant, and as a temperature regulator. It also assists in anabolic processes. - As a solvent, water dissolves proteins (including enzymes, DNA, etc.) and transfers them throughout the body. Water also transports nutrients to cells and carries waste products away from cells. - As water can dissolve both organic and inorganic nutrients and transport them into our cells or away from our cells, water is important in the synthesis of proteins, glycogen and other macromolecules. - As dissolved chemicals spend much of their time surrounded by water, water serves as the medium for a large number of intracellular metabolic reactions. Indeed, in the presence of water, chemical reactions can proceed when they might otherwise be impossible. Thus, water acts as a catalyst that speeds up enzymatic interactions with other chemicals. - Water lubricates joints and even acts as a shock absorber for the eyes and spinal cord. - Amniotic fluid, which surrounds the growing fetus and is composed mainly of water, protects the fetus from mechanical forces transferred through the mother's body. - Body water content and fluid exchange regulate body temperature. When body temperature increases, we begin to sweat. As this sweat pools on the skin, its evaporation cools the body, lowering body temperature.

ABOUT VITAMINS

- are natural components of foods and necessary for normal physiologic functioning. One of the most critical responsibilities of vitamins is their role as cofactors for enzymes. - While vitamins are essential, they don't serve as direct energy sources, unlike the macronutrients which do. - The general categories of vitamins include fat soluble and water soluble, depending on whether they dissolve well in either fat or water, respectively. - Vitamins A, D, E, and K are classified as fat soluble. These are mostly absorbed passively in the GI trac, and usually must be transported bound to dietary fat. In the body, fat-soluble vitamins are usually found in the portion of the cell which contains fat, including cell membranes, lipid droplets, etc. These vitamins are typically excreted through our feces. Due to the unique storage capacity of fat-soluble vitamins, it's not necessary to consume them every day. - The B vitamins and vitamin C are water-soluble. These vitamins are absorbed both by passive and active mechanisms in the gastrointestinal tract. They rely on carrier proteins for transport. - watersoluble vitamins are not stored in large amounts in the body; they're typically excreted in the urine along with their breakdown products. And for this reason, it's important to get them on a daily or weekly basis. - water-soluble vitamins can also be lost in water during cooking and storage. This means the best methods to preserve vitamins include steaming, sautéing, roasting and microwaving. That's why boiling in water, and then discarding the water, will likely result in loss of some vitamins. - Vitamins are not a one-size-fits-all situation. Many factors determine our needs, including gender, GI health, medication use, stress, exercise, and age-related changes.

ABOUT MINERALS

- minerals are not direct sources of energy, yet are still considered essential in the human diet. They serve as building blocks for body structures. They form the foundation of teeth and bones, and help to construct other cells and enzymes. - Minerals are already in the simplest form possible: They are elements, so the body doesn't need to break them down before absorption. Further, minerals won't be degraded on exposure to heat, so minerals in food stay unharmed during storage and cooking. - The minerals in foods come from the environment, such as soil and water taken up into plants during the growing process, and then incorporated into the animals who eat the plants. Whether humans eat the plant directly or the animal product, all of the minerals in the food supply originate from Mother Nature. - Minerals can act as cofactors in enzymatic reactions or as enzymes themselves. Minerals can also act as electrolytes that maintain the electrochemical gradient across the cells of our bodies. - Other molecules found in food, such as phytates and oxalates, can alter one's ability to absorb minerals. This only becomes an issue for those whose intake is limited to just a handful of foods that are high in these compounds (e.g. cultures eating only rice or corn, etc.). In the context of a mixed diet, with a variety of whole foods, they are unlikely to pose an issue.

Protein in the Diet

- the amino acids that make up our proteins are responsible for everything from our structure (contractile proteins, fibrous proteins) to our hormones (most of the non-steroid hormones), enzymes, immune chemicals (immunoglobulins and antibodies) and our transport proteins, dietary protein is critical - our metabolic processes can make certain amino acids, if we do not follow a diet rich in the essential amino acids (those amino acids we can't make), we cease to function. - without adequate daily amino acid intake, small daily losses from amino acid breakdown will eventually put us in a net negative protein balance. While carbohydrates—and especially fats—in the body are fairly well maintained, it's actually quite difficult to maintain a consistent amino acid pool without dietary intervention. - Different sources of protein provide varying levels of amino acids and therefore differ in protein quality. Animal proteins such as meat, poultry, eggs, fish, milk, and cheese rank the highest on protein quality measures, while plant proteins rank lower. - it's a common belief that plants don't contain all the essential amino acids, this isn't completely accurate. Many plant foods do contain all the essential amino acids, and each food has a unique proportion of them (same as how each food contains a unique proportion of the essential vitamins and minerals). - The recommended minimum protein intake for sedentary, generally healthy adults is 0.8 g of protein per kg of body mass. This translates to about 55 g of protein per day for a 150 lb individual. that this amount is simply to prevent protein deficiency - in other words, to cover the basic daily requirements for protein turnover. - During high intensity training or periods of low energy intake, these needs may be increased to about 1.6 to 2.0 g of protein per kg of body mass. This translates to between 110 and 135 g of protein per day for a 150 lb individual. - While these recommendations may be adequate to cover protein turnover requirements, research has suggested that higher amounts of protein in the diet may be vital for immune function, metabolism, satiety, weight management, and performance. - many experts recommend higher intakes of protein that approach and/or exceed 1 g of protein per pound of bodyweight (assuming the person is at a healthy bodyweight, or based on ideal bodyweight if the person is overweight/obese).- physique athletes have long relied on the rule of 1 g of protein per pound of bodyweight - or 150 g per day for a 150 lb individual. And, within reason, higher protein intakes appear to have no negative consequences, especially when combined with abundant intakes of fruits, vegetables, quality carbs, and healthy fats. - Protein supplements can certainly be used in situations where whole food protein intake is limited, inaccessible, or undesired. However, lean, whole food options are often preferred to supplements due to their steadier absorption and more complete nutrient profile (think vitamins, minerals, phytonutients, and zoonutrients).

Dietary fat has six major roles in the body:

1. It provides energy (in fact, it's the most energy-dense macronutrient). 2. It helps manufacture and balance hormones. 3. It forms our cell membranes. 4. It forms our brains and nervous systems. 5. It helps transport the fat-soluble vitamins A, D, E, and K. 6. It provides two essential fatty acids that the body can't make: linoleic acid (an omega-6 fatty acid) and linolenic acid (an omega-3 fatty acid).

excess body fat, negative blood lipid changes, and increased cardiovascular disease risk all seem to occur when saturated fat intake is high and two other dietary conditions are present:

1. The diet is also high in sugar and processed/refined carbohydrate. 2. The saturated fat intake is out of balance with unsaturates. *Thus, recommendations to avoid saturated fat are misguided when someone is consuming a diet rich in whole, minimally processed foods.*

the process of carbohydrate digestion ends up breaking these larger molecules down into one of three simple structures for release into the bloodstream.

1. glucose, 2. fructose, or 3. galactose

the five supplements with the most support behind them.

1. protein powder 2. FISH OR ALGAE OIL 3. VITAMIN D 4. GREENS 5. MULTIVITAMIN / MULTIMINERAL

The Dietary Guidelines Advisory Committee has suggested a minimum intake of

130 grams of carbohydrate per day to meet basic energy needs and supply the brain with enough glucose.

the muscles can store between

300 and 600 grams of glycogen before they're full

the minimal recommended intake for fiber is 25 grams per day, the optimal amount seems to be closer to

35 grams/day for women and 48 grams/day for men.

important information about the structure of glucose on page

548

important information about the structure of fats on page

551

important information about the basic structure of amino acids on page

555

important information about amino acids on page

556

important information about vitamins and minerals on page

560 - 562

important information about zoonutirents on page

563

important information about intracellular and extracellular fluids on page

564

important information about dehydration and some of the general effects that water has in the body on page

566

We might see some benefits from as little as

6-12 grams/day of resistant starch, but closer to 20 grams/day might be ideal. This is easy to get if you eat plenty of whole plant foods (e.g. unprocessed grains, fruits, vegetables, potatoes, and beans/legumes). More than 40 grams/day, however, may cause digestive problems.

the liver can store about

80 to 100 grams of glycogen before it's full

gluten free diets

Gluten-containing grains can contribute various nutrients to the diet. For most people, grains tend to provide vitamins B1, B2, B3, E, and folate, along with the minerals iron and magnesium. If someone chooses to eat a gluten-free diet, it will be important to ensure other food sources of the aforementioned nutrients. There are plenty of reasons to eat gluten-free grains and gluten-free foods in general, simply to increase dietary variety. And the typical North American diet can be very heavy in processed wheat products. But if someone doesn't have diagnosed Celiac disease or self-reported ill health when consuming grains with gluten, then cutting out whole wheat berries, spelt berries, sprouted grain breads, and other nutrient-dense whole grain foods is unnecessary. Gluten containing grains can be nutrient dense, satisfying, and help improve health.

This is important to remember:

It doesn't matter what type of carbohydrate you eat, it eventually gets broken down into simple sugars in your bloodstream. Whole grain breads, baked potatoes, apple pie, and sugary juices all end up as glucose in your bloodstream.

protein powder

Protein powders come in many forms - whey, casein, milk protein blends, egg, soy, pea, rice, and hemp are the most common. It is best to limit clients one to two servings (generally 25-50 g of protein) per day to help meet protein needs, so that it doesn't displace nutrient-dense whole food sources.

Some simple steps to help prevent dehydration are as follows:

Step 1 - Consume 1 liter of water during workouts Step 2 - Consume 1 liter of water after workouts Step 3 - Consume 1-2 cups of water at each meal.

Micronutrients

a chemical element or substance required in trace amounts for the normal growth and development of living organisms - Vitamins and minerals are needed in very small amounts when compared with protein, carbohydrates, and fats so they are categorized as micronutrients - just because they're needed in smaller amounts doesn't make them any less important. Without micronutrients coming into the body on a regular basis, deficiency symptoms can emerge. - It's also possible to consume an excessive amount of micronutrients, leading to toxicity symptoms.

hydrocarbons

a compound of hydrogen, and carbon such as any of those that are the chief components of petroleum and natural gas.

VITAMIN D

Vitamin D is produced by your body when your skin is exposed to unfiltered sunlight. However, due to the abundant use of sunscreens and our indoor lifestyles, a large percentage of the population is deficient in this vitamin. Optimizing your vitamin D status may decrease your risk of cancer, increase bone density, improve performance and body composition, improve mood and decrease your overall mortality risk. you can have too much of good thing with vitamin D. Unless a client is working with a doctor to correct a serious deficiency, supplementing with 1,000 to 2,000 IU per day should be enough to get them in the beneficial range (25-50 ng/mL) while keeping them out of the potentially harmful ranges.

GREENS

While the recommended intake of fruits and veggies is between 5 and 10 servings per day, 74% of Americans are eating fewer than 3 servings per day. Green foods typically offer a blend of fruits, vegetables, and grasses that supply abundant antioxidants, enzymes, phytonutrients, vitamin and minerals and can definitely bolster your daily nutritional intake. if you're falling short, this is one area in which you can and should supplement. For those who need to bolster fruit and veggie intake, 1 serving of greens supplement per day can help you meet your needs.

menopause

a natural and normal process. But, with menopause comes changes in physiology and potentially uncomfortable symptoms. Further, these changes can lead to bone, fat, and muscle mass alterations. Many women are looking for lifestyle modifications that will make the uncomfortable symptoms... well, less uncomfortable. Estrogen replacement therapy is a common treatment, but has its own set of risks and benefits. Regular exercise and foundational nutrition can go a long way in preventing any potential negative outcomes of menopause. Supplements that might be helpful for menopausal symptoms include black cohosh and soy isoflavones (or just eating more soy foods). Protein needs may slightly increase with advancing age in general, while overall energy needs may slightly decrease.

insulin

a polypeptide hormone functioning in the regulation of the metabolism of carbs and fats, especially the conversion of glucose to glycogen, which lowers the blood glucose level.

phytonutrients

a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases - don't directly provide energy to the body. Yet they do offer a variety of health benefits. - Of course, while scientists are continually discovering "new" phytonutrients (there are over 10,000 already identified), it's important to remember that these discoveries simply mean that someone isolated the nutrient in a lab and named it. In other words, that nutrient has always been part of the plant. Bottom line: Eating plants is good, not only because of the nutrients we know about, but because of the ones we don't yet know about. - Phytonutrients not only give plants color, they indicate which disease-fighting nutrients are inside. And deficiencies in phytonutrient intake might increase the risk of various chronic diseases. - One report indicated that 31% of folks don't get enough greens, 22% don't get enough reds, 21% don't get enough yellows and oranges, 14% don't get enough whites, and 12% don't get enough purples and blues. - Some phytonutrients are so powerful that they can influence our response to the world around us. For example, naringenin in grapefruit influences how we metabolize drugs. Raspberry seed oil has a sun protection factor. And garlic may have a blood thinning effect. - some work by mildly stressing cells in the body, ultimately making them stronger by building internal defense mechanisms (this is called hormesis).

galactose

a sugar of the hexose class that is a constituent of lactose and many polysaccharides

The liver is the primary site for

amino acid uptake after a meal. For every 100 g of amino acids taken in, about 20 g will be released into systemic circulation, 20 g will be used for protein synthesis in the liver, and the remaining 60 g will be catabolized in the liver. - The result of this process is the amino group being removed for the production of: energy, glucose, ketone bodies, cholesterol, or fatty acids—this being determined by the specific amino acid that was broken down, the nutritional status, and the physical state of the body). - Of the 20 g of protein synthesized, 14 g of this protein will remain in the liver and 6 g of this protein will be exported to the blood plasma in the form of plasma proteins (albumin, globulins, lipoproteins, etc), glutathione, carnitine, creatine, and more. - Of the 20 g of amino acids that pass through the liver direct to the bloodstream, about 14 g of these are the BCAAs. These BCAAs (and other amino acids) are now free to make up a portion of what's called the plasma amino acid pool.

alpha-linolenic acid (ALA)

an essential omega 3 fatty acid found in seeds, nuts, and many common vegetable oils

docosahexaenoic acid (DHA)

an omega 3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, sperm, testicles, and retina

omega-3 fatty acids

an unsaturated fatty acid of a kind occurring chiefly in fish oils, with three double bonds at particular positions in the hydrocarbon chain

peptides

any member of a class of compounds of low molecular weight which yield two or more amino acids on hydrolysis. formed by loss of water from the NH2 and COOH groups of adjacent amino acids, they are known as di-, tri-, tetra- (etc.). depending on the number of amino acids in the molecule. peptides (polypeptides) form the constituent parts of proteins

proteins

any of a class of nitrogenous organic compound that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies - are made up of carbon and hydrogen molecules arranged in specific ways. However, unlike carbohydrates and fats, proteins also contain nitrogen as part of their amino groups.

fatty acid

any of a large group of mono basic acids, especially those found in animal and vegetable fats and oils - The simplest unit of fat, analogous to a carbohydrate monosaccharide - there are two types of fatty acids based on the level of saturation (the number of hydrogens associated with each carbon along the hydrocarbon chain): - saturated - unsaturated

oxalates

any salt or ester of oxalic acid occurring in plants, especially spinach, rhubarb, and certain other vegetables and nuts. its capable of forming an insoluble salt with calcium and interfering with its absorption of the body

microflora

bacteria and microscopic algae and fungi, especially those living in a particular site or habitat