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Supplement Seminar 2
- 1. Supplement Seminar 2 RWL Coaching Team
- 2. Vegetables • If this is you right now then listen carefully…
- 3. Broccoli – Simple yet effective • Helps maintain a healthy nervous system and optimal brain function • Can help regulate blood pressure • Full of Vitamin C, antioxidants essential for fighting against free radicals • Promotes bone health • Helps strengthen the immune system • High in fiber
- 4. Kale - A friend with benefits • Antioxidant – oestrogen detoxification • Anti-inflammatory • Helps the improvement of acne • Helps protect the eyes from sun damage and UV light • Strengthens and renews the collagen in our skin • Aids in the curling of hair
- 5. Spinach – Doesn’t negate the effects of smoking a pipe • Anti-oxidants • Anti aging • Anti-inflammatory • Helps your body burn more fat • Excessive consumption has been shown anecdotally to result in massive forearms and a tick.
- 6. Watercress – Grow your own! • Assists in the growth and repair of body tissue • Promotes healthy teeth, bones and hair • Boosts the immune system • Improves the function of your thyroid • Reduces toxic load • A natural antibiotic
- 7. Making the most of good veg • Buy Locally • Buy Fresh • Buy Organic • Buy Frozen • Treat your veg like your meat
- 8. Pick a good supplement: Goodness Greens • Convenience • Supplementary benefits • Super Shakes
- 9. Has it all changed?
- 10. BCAA’s • The branch chain • Surviving the liver • Metabolic Significance • Application to exercise and muscle adaptation
- 11. Who benefits from supplemental BCAA’s? • Elite Athletes • Recreational athletes
- 12. Who benefits from supplemental BCAA’s? • Vegetarians / Vegans • Anybody with an incomplete diet
- 13. Who benefits from supplemental BCAA’s? • People undergoing a period of fasting. – Exercise • People on very low calorie diets looking to maintain muscle mass
- 14. Intestinal Dysbiosis • What is it? • What can cause it? • What are the effects • Who is at risk?
- 15. Our answer: Improve nutrition
- 16. Then take a GOOD probiotic • Cultures of a strain which has been tested. • Live cultures • Digestible tablets • Stomach acid resistant casings
- 18. Vitamin K • Henrik Dam • Discovery • Naming the vitamin
- 19. Vitamin K’s role within the body • Anticoagulant = 80mcg/d • 96% carboxylation of osteocalcin =250mcg/d • 100% carboxylation of osteocalcin =1000mcg/d
- 20. Supplementation • How should it be taken • Is it necessary?
- 21. Questions?
Editor's Notes
- http://ajcn.nutrition.org/content/76/5/1055.full.pdf
- Vegetables should always be included in your diet. Every meal, whether it’s a snack on the go or breakfast, should include a vegetable componentVegetables fill you up, provide fiber and important nutrients which help to make you healthier in every respect. Take away vegetables and your diet will become incredibly difficult to maintain. Some vegetables have different qualities to others. Some are starchy, some are not. Some are green, some are not. The important thing is not to get hung up on what kind of vegetable you are eating. I maintain that nobody in history became obese from eating too many carrots. Do you know how many people are consuming 5 or more servings of fruits/vegetables each day?Less than 1% of men & 4% of women ages 18 to 24Less than 6% of men & 9% of women ages 25 to 34Less than 14% of men & 16% of women ages 35 to 49Less than 24% of men & 22% of women ages 50 to 64
- The aim of your purchasing of vegetables should come down to one thing, freshness. The longer it has been since the vegetable was picked the more of the sweet sugars in the vegetables will have been converted into tasteless starch. Don’t skimp on cheap or reduced vegetables, they are of inferior quality and the taste and nutritional benefit of these vegetables will have been compromised.Buy locally and in season, they will taste the best and will probably be the cheapest. Buy frozen veg, it tastes great and can be kept fresh as long as you like. Think about what you do if you have a steak. Rub with oilSeasonAllow to come to room temperatureSet the pan at exactly the correct temperatureCook with care searing it to extract the most flavourRestPick an accompaniment which matches itServe
- Cardiovascular diseaseVarious cancers (colon, prostate, breast, cervical, endometrial, gastric, lung, lymphoma, ovarian, pancreatic, thyroid)High blood cholesterolHigh blood pressureType 2 diabetesObesityStrokeEye diseaseAsthmaChronic obstructive pulmonary diseaseOsteoporosisThey typically contain an assortment of nutrient rich foods like barley grass, wheat grass, spirulina, chlorella, alfalfa, herbs, vegetables, legumes, and fruits.
- BCAA’s are named because they all contain a branched chain. There are three in total. Isoleucine, leucine and valineThe reason that they differ from other amino acids is that they are not degraded in the liver like other amino acids. This means they make it directly into the blood stream. BCAA’s are used by muscle tissue as an energy substrate and BCAA’s particularly leucine, directly stimulate protein synthesis in the muscle through a specific gateway in the cells. LAT 1. This means that intake of BCCA’s during and after exercise will allow better endurance and better recovery and adaptation from training.
- People undertaking exercise will benefit from BCAA supplementation because exercise reduces circulating levels of the amino acids. In order to get maximum adaptation from exercise the resting levels of BCAA’s should be maintained throughout exercise.
- Vegetable sources are low in BCAA’s, and seeing as they are mainly responsible for stimulating protein synthesis, supplemental doses will provide benefits t body composition and performance Vegetable proteins powders are low in BCAA’s too.
- People performing fasted state exercise can reduces muscle breakdown by supplementing with BCAA’s, and still get the benefits.
- CausesMedication use, especially antibioticsstress (stress hormones may encourage bad bacteria growth)poor diet (e.g. sugar, preservatives, alcohol, processed foods, over-eating, inadequate fibre)aggressive medical therapies such as radiation or chemotherapyover-consumption of animal-based protein, especially highly processed (e.g. luncheon meats)poor gut motility (which can be caused by the above factors)EffectsWindDiarrhoeaabdominal pain, gas, bloating, reflux, allergies, nausea, food poisoning and vomitingRiskPeople who are stressedPeople who eat a lot of meat (processed)People who don’t eat a lot of fiberThose on medication, particularly atibiotics
- For the bacteria in your gut to become fully restored they need to be allowed to live in an environment which is suitable for them. This means increasing nutritional quality of food and reducing anything which causes stressTo help speed the process up, and to help maintain it at an optimal level there is one more step to take.
- Dam performed an experiment of giving a fat free diet to chickens in order to examine the role cholesterol had in health. He discovered that they started to bleed profusely. He isolated the substance which was needed to prevent this and called it the koagulation vitamin (Vitamin K). He was awarded the Nobel prize for medicine in 1943.
- Osteocalcin is secreted solely by osteoblasts and thought to play a role in the body's metabolic regulation and is pro-osteoblastic, or bone-building, by nature. It is also implicated in bone mineralization and calcium ion homeostasis. Osteocalcin acts as a hormone in the body, causing beta cells in the pancreas to release more insulin, and at the same time directing fat cells to release the hormone adiponectin, which increases sensitivity to insulin
- If you are going to take a vitamin K supplement then it should be taken with meals containing fatsNot necessary, you can get 96% of the benefits from eating enough vegetables. Roughly 250 grams of veggies will give you enough.