How does farm policy play out in the grocery store? Fresh fruits and vegetables cost more
I say be careful what you wish forOnly 2/10 are fast food entrees: pizza, chicken strips and fries
Using fat for fuel
Using Fat for Fuel:How to work with your body to improve your metabolism, increase your energy and harness your sweet tooth
First a few questions • Anyone ever complain about low energy?http://artofeloquence.com/praise-thank-you/
First a few questions • Anyone ever been on a diet?http://www.sodahead.com/fun/lets-liven-sodahead-put-some-fun-pics-or-cartoons/question-2375437/?link=ibaf&q=&imgurl=http://i3.squidoocdn.com/resize/squidoo_images/590/draft_lens11357801module104347791photo_1275592698Shooting_the_Scale.gif
First a few questions • Anyone ever experience a love/hate relationship with sugar (or refined starch)?
…And who already knows what they should be eating?
What we would like to believe KNOWLEDGE BEHAVIOR http://www.peaceloveandprettythings.com/
How your body metabolizes energy influences everything • Factors that impact energy metabolism • Body composition • Fitness • Food • Stress
Wide range of insulin sensitivity Insulin Insulin Sensitive Resistant http://blog.westfield.com.au/
Why is elevated insulin an issue? • Elevated insulin indicates your body is not burning fuel effectively • The body is more likely to preferentially store visceral fat
Wide range of insulin sensitivity: Influenced by both genetic and environmental factorsPhysical Overeating &movement fat weight gainAdequate Stressrest/sleep Insulin InsulinEffective Sensitive Resistant Reproductive Hormonesglucose Menstrual cyclemetabolism Pregnancy BreastfeedingIncreases use Menopauseof fat for fuel http://blog.westfield.com.au/
Weight and Body Image • Skinny is not the same as healthy
Weight and Body Image • Most pictures you see in advertisements and magazines have been “photo-shopped”
Don’t give your power to the scale! • Muscle is heavier than fat tissue • Muscle gives your body shape and form • Muscle gives you strength and stamina to engage in the tasks of your day
Don’t give your power to the scale! • The scale is a crude tool unable to discriminate between lean body mass and body fat
More than Calories Burned • Physical activity is associated • Improved focus, memory • Enhanced energy, stamina • Enhanced stress management • Less visceral fat • More effective use of glucose and fat for fuel 24 hours a dayThe Juvenile Obesity Epidemic: Is Physical Activity Relevant. GSSI 16(2) c 2003
More than Calories Burned • Greater activity is associated with greater insulin sensitivity • Physical activity improves insulin sensitivity 10-60% • Bulk of the benefit in first 20 minutes • Benefits are acute • Insulin sensitivity returns to baseline within 60 hours 60 40 20 0 Su Mo Tu We Th Fr Sa Su DAYSThe Juvenile Obesity Epidemic: Is Physical Activity Relevant. GSSI 16(2) c 2003
How you exercise matters: What fuel are you burning? (1 hour activity) 1200 1000 800CALORIES 600 Glucose Fat 400 200 0 6 mm (10 mph) 12 mm (5 mph) 15 mm (4 mph)
What are families eating?Guatemala Menzel and DiAluisio. Hungry Planet: What the World Eats. C 2005.
Is food cost driving food choices? Cost of food 1985-2000 Soft Drinks Fats/Oils Eggs Sugar/Sweets Poultry % Increase Red Meat Dairy Cereal/Bakery Fish Fr and Veg Fr. Fruit and Veg 0 50 100 150 USDA Data 2002
How Much Does 100 Calories Cost? 90 Soda 80 70 Bread • Cost in cents 60 Potato chips 50 Cookies • September/2011 food costs 40 Licorice 30 • The USDA farm bill 20 Orange subsidizes specific commodities in our food 10 Apple supply 0 Carrots 100 Calories
Food • Food Composition • Food Distribution • How much is enough
The energy nutrients in foods • Carbohydrate • Protein • Fat
There is no one right way to eat * * 0 -5 -10 Weight loss (lbs) Eating a high CHO diet -15 Eating a lower CHO diet -20 -25 Insulin Insulin Sensitive Resistant Pittas, A. et al. Diabetes Care 28 (12): December 2005
What else contributes to insulin resistance? Type of carbohydrate Glucose Sugars Intolerance Refined starches Excessive Excessive caloriescarbohydrate -------- Insulin Fatty liver Not feeling alcohol satisfied sugar refined starch Lack of activity Not Stress Using Carbs, Cravin burning Certain medications g Carbs fat for fuel
What is too much stress?• Everyday expectations that overwhelm • Time demands • Multiple priorities • Societal norms/ competition • Transitions• Physical stress • Injury/ Illness • Pregnancy/lactation/menopause • Sensory intolerance • Poor diet• Physiological stress • Lack of sleep • Pharmacological agents • Substance abuse
The balance of carbohydrate, protein and fat in the diet: How long do you want to feel satisfied? Refined Starch/ Beans/Legumes Sugar Vegetables/Fruit Protein + Protein/Carbohydrate Whole Grains Carbohydrate + FatBLOOD GLUCOSE 0 1 2 3 4 5 TIME AFTER EATING (hours)
What balance of protein, carbohydrate and fatis right for you?
How Much Is Enough? Starving Just Enough Full Stuffed Still Hungry Satisfied Overfull
Calories on the Menu Crispy Calimari w/ vegetables Pork Milanese Personal Meat Lovers Pizza 2/10 Chicken Strips w/ fries and… “fast food” Large Tuna Melt Fat Kcal Sunrise Quesadilla… Calories Smokin Q 3 Pack Burger w/… Grannys Country Omelet Jalapeno Smokehouse Bacon… Ribs and More Ribs 0 500 1000 1500 2000 2500 http://www.nowpublic.com/health/forbes-top-10-most-fattening-chain-restaurant-meals-calorie-menu
30% of all Calories consumed as snacks Map for convenience stores in LA
Daily Intake of Food All Americans age 2 and older Added Fats (gm) 45 Calories 40 35 30 25 Home 20 15 Restaurant Added Fats 10 Fast Food 5 School 0 OtherUSDA: Table 1—Daily intake of food at home and away from home NHANES 2003-4
Daily Intake of FoodAll Americans age 2 and older Added Sugar (tsp) Calories 16 14 12 10 Home 8 Restaurant 6 4 Added Sugar Fast Food 2 School 0 OtherUSDA: Table 1—Daily intake of food at home and away from home NHANES 2003-4
About that sweet tooth…Too often food is a form of entertainmentor self soothing, not connected to hunger orenergy needs
Learn how to eat sweets…without sliding down the slippery slopeMake sure it is delicious!Plan your treat after a strongprotein meal Explore how much is enough Determine how often you canhandle a treat
THE GOAL: Eat in a way that allows your body to effectively use both glucose and fat for fuel no matter where you are or what you are doing
It is not where you eat, it is what you eat when you get there!
Using Fat for Fuel Thank youBonnie Y. Modugno, MS, RDwww.muchmorethanfood.com #MMTF