April 9, 2023April 9, 2023

Proactive NutritionProactive Nutrition

Charlie Hoolihan, CSCS*D, NASM, Charlie Hoolihan, CSCS*D, NASM, CES/PESCES/PES

Personal Training Director, Pelican Athletic ClubPersonal Training Director, Pelican Athletic Club

The La Nutritional CultureUnlike any in the nation!

Unpronounceable delicacies that are purposefully pro-cal!

• Crawfish Boils, Boudin, Cous-Cous, Fried Ersters, Beignets, Couchon Du Lait, Café Au Lait, Jambalaya, Gumbo, Seafood Loaf, Shrimp Etouffee, Sauce Piquante, Grillades, Po-Boys

• We found a way to make a doughnut more caloric and fatted. We found a way to make a seafood loaf!

Non-stop reasons to celebrate!• Mardi Gras, Months with an ‘R’, Festival Season,

Crawfish Season, Summer Doldrums, Festival Season, Thanksgiving, Christmas

We are national nutrition trend setters

•New Orleans is ranked in the top-10 fattest cities in the nation

•Mississippi and Louisiana have led the nation in the march to obesity.

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Dieting and obesity are on the Dieting and obesity are on the rise! How can that be?rise! How can that be?

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10

20

30

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1960's 1980's 1990's

Per

cen

t o

f U

.S. A

du

lts Obesity

Dieting

What of the many options available do you choose.

•Atkins/Fatkins

•South Beach/Beached Whale

•Marcobiotic/Macrochaotic.

What “expert “ do you listen to?

•Dr. Phil and Oprah - What were you thinking?

There are too many confused and misleading messages.

.

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Dr. Phil’s UltimateWeight Solution

TheSouth BeachDiet

Dr. Atkin’sNew DietRevolution

SugarBusters!

Enter the ZoneProtein Power

Pritikin

Ornish

Pro-Active Nutrition is Complex Simplicity

•Nutrition is getting both more complex and simpler because of science and common sense.

•For the most part 80-90% of weight management is determined by a simple formula– Calories in (food) – calories out (activity)

= weight maintenance, gain or loss.

The other 10 to 20%• Science is making rapid advances in determining

the other factors. • Nutrigenomics, phyto-chemicals, anti-oxidants, omega-3’s

and omega-6’s.

• By Comparison– In 1963 only protein, vitamins A, D, C, three B

vitamins, Calcium and Iron had RDA requirements. – In 1989, 26 nutrients had dietary intake

recommendations. And more have been found since.– Now micronutrients CLA– RDA and foot pyramids can’t keep up.– Nutrigenomics – The DNA of nutrition.

The other 10-20%Understanding hormonal responses and

other individual physiologies• Serotonin – comfort hormone – positive emotions

• Leptin – suppresses appetite and increases metabolic rate.

• Ghrelin – stimulates the food intake responses.

• Cortisol – stress hormone that increases during long bouts of exercise, stress or lack of sleep and has a corrosive effect on muscle mass which lowers RMR. Throws above hormones out of wack.

• Estrogen - high levels may stimulate fat storage – check birth control pills.

• Growth Hormone – builds muscle. Increases metabolism. Inverse to insulin.

• Insulin – regulates blood sugar. Stimulates fat storage. Inverse to GH.

– Other recent findings for the 10-20%•Sleep – As compared to seven to nine hours of

sleep– less than four hours per night 73% likely to be obese– Less than five hours 50% more likely to be obese– Six hours of sleep 23 % likely to be obese

•Food sensitivities and prominent ingredients in our food supply – if you can’t process it for fuel, you may store it.

– Dairy, corn, high fructose corn syrup, wheat, peanuts, soy.

•Stress – Cortisol and other adrenal firings throughout the day cause fat storage – fight or flight.

•Nutrigenomics – Certain genotypes process certain foods better or worse.

– Food allergies, Alcoholism, Diabetes are on the rise.

Less sleep, hormonal chaosLess sleep, hormonal chaos

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Common Sense from yo mama (or grandmama)

•“eat your vegetables”

•“you can’t have desert before dinner”

• “it will spoil your appetite”.

• ““All that sugar is making you hyper”All that sugar is making you hyper”

• ““Drink plenty of water”Drink plenty of water”

Modern lifestyles are dramatically different

•Require us to have this scientific knowledge but mama and grandma were pretty smart.– Less activity– Less sleep– Plentiful food supply– Too much of same foods– Stress response

We eat out too much!• Eating out more than once per week.

• 20-50% more calories than similar home cooked portion

• We usually overeat. (more chips?) – Small fries 210, supersized 610, small coke 150,

supersized 410

• We consume more alcohol.

• And alcohol has no prominent place in a weight loss plan. Sorry.

– Negative hormonal response– Increases fat storage due to hormonal response. – Reduces testosterone, GH, and fat fighting hormone leptin– 3 oz interferes with fat metabolism in the liver by 1/3. – Has a wasting effect on thigh and gluteal muscles.

– Alcohol is demanding, egocentric, and Alcohol is demanding, egocentric, and disruptive of the liver’s efficient way of disruptive of the liver’s efficient way of running its business.running its business.

– Liver cells are forced to metabolize Liver cells are forced to metabolize alcohol and allow the fatty acids to alcohol and allow the fatty acids to accumulate.accumulate.

– Alcohol metabolism permanently Alcohol metabolism permanently changes liver cell structure, impairing changes liver cell structure, impairing the liver’s ability to metabolize fat.the liver’s ability to metabolize fat.

– The liver’s VIP treatment of alcohol The liver’s VIP treatment of alcohol affects the way it handles drugs and affects the way it handles drugs and

nutrientsnutrients. . – AND THIS IS JUST THE AND THIS IS JUST THE

LIVER.LIVER.

Foods we need

Proteins•Build muscle, bones and are the basis

of most of the enzymes, hormones and functional substances in the body

•Consume enough to maintain a low glycemic response throughout the day.

Carbohdrates• provide the body with fuel for all activity.

– Critical before workout to be able to help your workout increase your metabolic rate.

• Prevent the use of muscle tissue for energy. – Which decreases metabolism

• Essential for the function of the brain.– Consume higher amounts after a workout

especially an intense one.– Complex carbohydrates are better over the long

haul. – More fiber means a lower glycemic response.

Good carbs/bad carbs (starches)

•Glycemic response – insulin release in food.– Granola and orange juice breakfast– Salad (low cal dressing) and baked

potato w lemon juice - lunch– Pasta with low fat marinera sauce

•Google “glycemic list” to see which foods are high glycemic

Glycemic peaks and valleysGlycemic peaks and valleys

Big peaks stimulate appetite in the valleysBig peaks stimulate appetite in the valleys

Fats

• Essential to human survival as a long term energy source

• provide starting material for the syntheses of hormones that regulate functions such as

• muscle growth• wound healing• brain development and function• cardiac health• bone and joint health• immune response• to name a few.

• They also help slow absorption of glucose into the blood.

Good Fats/Bad fats

• Saturated• Unsaturated• Trans and hydrogenated fats.• We need the unsaturated versions and the ones that

produce Essential Fatty Acids or EFAs. • Start Reading up on Omega-3 supplementation.• Study of Japan (low fat less heart attacks), Finland

(high saturated fats, more heart attacks) Crete (similar amounts of fats as Finland, but lower heart attacks than Japan.

• Key is unsaturated vegetable fats.– Olive oil, fish oils.

• Grazing habits of cows – grass vs. corn

Metabolism enhancing foods• High Fiber vegetables -Low in calories• Consume calories chewing, digesting and storing• Inhibit the release of excess insulin – the fat storage, fat

protecting hormone• Artichokes, asparagus, bean sprouts, bell peppers, broccoli,

cabbage, celery, collards, cucumbers, eggplant, garlic, green beans, dark green lettuce, kale, leeks, onions, radishes, snow peas, spinach.

• Cold water fish • Omega-3 fats• Protein, increases fat-burning process, reduces insulin• Salmon, mackerel, tuna, cod, shrimp, lobster, clams and oysters.• Egg Whites• Protein source, high quality that gives the body a slow constant

source of amino acids.• Slower insulin rise than other protein sources. Glycemic response.• Berries - same characteristics as high fiber vegetables, Low calorie

sweet alternative for cravings. Anti-oxidents and immune builders.

Proactive foods

• Almonds – have cholesterol lowering properties, HDL raising properties – studies indicate lowers other heart risk factors as well as colon cancer. 2.5 Per day.

• Apples – reduces risk of stroke and heart attack. Lower of cholesterol and triglycerides. Reduces LDLs, decreases lung chancre, prostate, lung and liver cancer.

• Avocados – good substitute for butter. Lowers cholesterol. Source of Lutein

• Beets – reduction of tumors• Blueberries – High antioxidant properties – Tuft study indicated that

the equivalent of ½ cup of blueberries helped improve memory and poor coordination. Prevented growth of breast cancer cells in test tubes.

• Broccoli – Cancer fighting substances. Kills bacteria that causes ulcers and decreases chances of gastric cancer. Helps metabolism estrogen. Slows the release of blood for long lasting energy.

• Cherries – Antioxidant contains melatonin for normalization of sleep cycles.

More proactive foods

• Chicory – the unroasted version - for salads – Cancer fighting properties high in vitamin A for immune system and vision.

• Cocoa – Antioxidants – adding 4 tablespoons of cocoa and ½ oz of dark chocolate improved cholesterol ratios and levels of antioxidant in blood., preventing colon cancer. Ounce a day of dark chocolate which contains more cocoa than milk chocolate. Moderate glycemic index.

• Cranberries – lower oxidation of LDLS, prevent bacteria from attaching to bladder walls to cause urinary tract infections.

• Eggs – Not the cholesterol baddie first thought. Contain high concentrations of antioxidants and moderate amounts of omega-3s

• It’s ok to have up to seven eggs per week – baked goods count.• Flaxseeds – Source of Omega-3s – improves cholesterol profiles,

inhibits breast tumors, • Garlic – Cancer – lowers cholesterol l and blood presser.• Ginger – cancer heart disease, lowers LDLS. Slows blood clotting,

reduces arthrosclerosis.

Proactive foods – cont.

• Honey – limit to a teaspoon or so a day – antioxidant properties• Kale – second highest antioxidant concentration in the vegetable

group. Eyes, heart disease. Add seasonings, cut off stems, and steam longer

• Olive Oil – lowers heart attack risk, reduces high blood pressure in women, cancer protection. High caloric – 100 calories per tablespoon.

• Onions – cancer protection, study of more than 200 foods found that onions were the most strongly associated with lower rates of lung cancer. Leeks and garlic – fellow alliums with similar properties.

• Oranges – cancer and heart disease reduction.• Pumpkins – beta carotene source – immune booster. Pumpkins seeds

prostate cancer reduction.• Salmon – top fish with proven health benefits – primarily because of

Omega –3s• Cuts risk of heart attack in half – decrease Alzheimer’s risk.• Soy – reduction of cancer and heart disease – lower cholesterol and

blood pressure.

And yet more.

• Tea – black and green – antioxidant properties – cancer and heart disease reduction. Higher bone density.

• Tomatoes – reduction of cancers. Lowers heart disease risk

• Walnuts – Omega 3s – lowers cholesterol – reduces heart attack indicators

• Watermelon – Antioxidant properties• Whole wheat and whole grains – anti-oxidant

properties – slows the release of insulin• Wine – in moderation – see alcohol difficulties –

there are anti-oxidant properties

Food sensitivities

•Allergies and sensitivities differ subtly. Both trigger immune system response.

• Allergies provoke immediate antibody reactions while sensitivities trigger slower immune system responses within cells and poor metabolic response.

•Sensitive foods can also be trigger foods that cause weight gain and fluid retention.

Food S/A culprits

•Wheat, dairy, corn and corn derivatives (high fructose corn sugar, cornstarch) soy, refined sugar, caffeine and peanuts.

•Wheat – lectins – “certain people are made seriously ill by wheat”

• It is usually commonly eaten foods that are the source of the problem

•Plentiful and abundant in food supply.

• Speaking of cornSpeaking of corn– Why High Fructose Corn Syrup IS Worse Why High Fructose Corn Syrup IS Worse

For You than SugarFor You than Sugar– it is metabolized to fat in your body far more it is metabolized to fat in your body far more

rapidly than any other sugar.rapidly than any other sugar.– when sugar enters your liver, it decides whether to when sugar enters your liver, it decides whether to

store it, burn it or turn it into fat. Fructose, however, store it, burn it or turn it into fat. Fructose, however, bypasses this process and simply turns into fat.bypasses this process and simply turns into fat.

– decreased signaling to your central nervous system decreased signaling to your central nervous system from the hormones leptin and insulin which regulate from the hormones leptin and insulin which regulate how much food we eat and optimal body weight.how much food we eat and optimal body weight.

– Decreased insulin and leptin signaling is a main Decreased insulin and leptin signaling is a main cause of diabetes and a other obesity-related cause of diabetes and a other obesity-related conditions.conditions.

– Low leptin means a slower metabolism and drive to Low leptin means a slower metabolism and drive to increase food consumption. increase food consumption.

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And all of the above applies to And all of the above applies to high glycemic foods to a certain high glycemic foods to a certain extentextent• Spikes in blood sugar cause insulin Spikes in blood sugar cause insulin

resistance which means it will take resistance which means it will take more to satisfy hungers for starchesmore to satisfy hungers for starches

• Spikes in blood sugar lead to crashes Spikes in blood sugar lead to crashes which lead to more hunger.which lead to more hunger.

• Whole Fruit is good for us in small Whole Fruit is good for us in small amounts. amounts.

• Juice will spike your blood sugarJuice will spike your blood sugar

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Cravings

• Cravings – Craving the culprit food is the most bizarre aspect of food intolerance affecting 50% of patients. Addictive eating is an aspect of food intolerance that does nothing to improve its medical credibility, but it cannot be ignored.

• Endorphins and opiads are formed “these foods may induce a sense of comfort and well being”

• Sugar breaks down into the blood stream similarly to heroin.

How do you know if you are sensitive to a certain food?• Elimination Diet – eliminate high risk foods for

four to six weeks to see how the body responds.

• Energy response – similar to metabolic self test.

• Pulse response – higher increase in pulse 15-30 min. later if sensitive food is consumed.

• Symptomatic response – subtle allergic reactions, asthma, tight chest and bathroom response.

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Metabolic Typing: A serious Metabolic Typing: A serious consideration for diet and exerciseconsideration for diet and exercise

Are you an anaerobic, sprinter, flesh-eaterAre you an anaerobic, sprinter, flesh-eaterUsain Bolt – Massai Warriors.Usain Bolt – Massai Warriors.

Are you an aerobic, enduring, vegetarian.Are you an aerobic, enduring, vegetarian.Lance Armstrong - KenyansLance Armstrong - Kenyans

Are you somewhere in the middle.Are you somewhere in the middle.Michael Phelps – soccer midfielders playersMichael Phelps – soccer midfielders playersRoots in early genetic codingRoots in early genetic coding

Early hunter-gatherer civilizationsEarly hunter-gatherer civilizationsAgrarian civilizationsAgrarian civilizations

Research validation of Research validation of typing (sort of)typing (sort of)

• A study tested four diets -- Atkins A study tested four diets -- Atkins (ultra-low-carb), the Zone (low-carb), (ultra-low-carb), the Zone (low-carb), Ornish (very low-fat) or a low-fat diet Ornish (very low-fat) or a low-fat diet following the federal Food Pyramid. following the federal Food Pyramid.

One year laterOne year later• 5.3 %(13 lbs) body weight w matched genotype diet5.3 %(13 lbs) body weight w matched genotype diet• 2.3 percent weight loss for those not matched.2.3 percent weight loss for those not matched.

• When actual genotypes were matched to individuals When actual genotypes were matched to individuals who were trying to follow the lowest carbohydrate who were trying to follow the lowest carbohydrate (Atkins) and the lowest fat (Ornish) diets:(Atkins) and the lowest fat (Ornish) diets:– 6.8% weight genotype matched6.8% weight genotype matched– 1.4% for those not matched to their genotype 1.4% for those not matched to their genotype

(p=0.03);(p=0.03);

• The statistical significance of the findings increased The statistical significance of the findings increased when compared to former dietary practices (rather when compared to former dietary practices (rather than just the specific diet they were asked to follow)than just the specific diet they were asked to follow)

• Improvements in other health measurements -blood Improvements in other health measurements -blood triglyceride levels - paralleled the weight loss triglyceride levels - paralleled the weight loss differences.differences.

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How do you determine How do you determine type?type?Scientific determinantsScientific determinantsSports you like or excel (ed) in.Sports you like or excel (ed) in.

High school? Junior High? Playground?High school? Junior High? Playground?

GeneticsGenetics Diabetes (Type 1) or alcoholism.Diabetes (Type 1) or alcoholism.

Anecdotal and individualAnecdotal and individualFoods that give you sustained energy.Foods that give you sustained energy.

Proteins or carbohydrates.Proteins or carbohydrates.

Foods that maintain body weightFoods that maintain body weight Look at what your primary dietary plan is.Look at what your primary dietary plan is.

If you thought it was working you would not be hereIf you thought it was working you would not be here..

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Diet and exercise profilesDiet and exercise profilesAnaerobic –Anaerobic –

Fast twitch muscle activities.Fast twitch muscle activities.Weight lifting and interval cardiovascularWeight lifting and interval cardiovascular

Slightly higher percentage of protein.Slightly higher percentage of protein.AerobicAerobic

Slow twitch muscle activities.Slow twitch muscle activities.Run, bike, walk or swim for days till you die.Run, bike, walk or swim for days till you die.

Slightly higher percentage of Slightly higher percentage of carbohydratescarbohydrates

Hybrid – somewhere in the middleHybrid – somewhere in the middle

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Food is medicineFood is medicineEating the right balance of proactive Eating the right balance of proactive

foods can ease or prevent foods can ease or prevent inflammatory conditions which lead to inflammatory conditions which lead to a host of illnesses from allergies to a host of illnesses from allergies to cancers.cancers.Inflammatory foodsInflammatory foods

Trans-fatsTrans-fatsSimple carbohydrates (sugars)Simple carbohydrates (sugars)Over -abundance of fatty meats. No matter Over -abundance of fatty meats. No matter

your type.your type.Sensitivity foods.Sensitivity foods.

Epigenetics – external Epigenetics – external influencesinfluences

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Figure 4. Certain genetic polymorphisms can shift the balance of energy intake and energy expenditure and thereby influence bioenergetics and obesity. Higher energy intakes, a low polyunsaturated-to-saturated fat ratio, insulin resistance, and a sedentary lifestyle leading to obesity are risk factors for chronic diseases, such as heart disease, diabetes, and cancer, depicted when the scale is sloping downward. The right side of the scale portrays lifestyle including physical activity and a diet rich in whole grains, fruits, vegetables, and soy protein, which are associated with less risk for obesity and chronic disease. Gene-nutrient imbalances may explain the morbidity and mortality associated with obesity.

Epigenetic and genetic Epigenetic and genetic eventsevents

What we eat goes deepWhat we eat goes deep

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Deep Deep intointoour our DNADNA

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Preceding four slides taken from:Nutrigenomics, Proteomics, Metabolomics, and the Practice of DieteticsELAINE TRUJILLO, MS, RD; CINDY DAVIS, PhD; JOHN MILNER, PhD March 2006 ● Journal of the AMERICAN DIETETIC ASSOCIATION 403-413

Continue adjustments this month• Nutrient Density – more proactive and metabolic food

– Chocolate covered almond diet.– Eat salads before each meal.– Look at your plate to make sure proteins and non-starchy

foods dominate. Use the tupper ware method

• Caloric reduction– You have to eat to lose weight– Skipping meals leads to higher caloric intake by one-third.– No more than a 10% reduction in overall caloric intake.– Smaller meals throughout the day. Add one more this month.– Slow down and think about your meals.– Eat before and after your workouts

• Carbohydrate before• Carb/protien mix after

• Avoid increasing your caloric intake as activity level increases.

Accountability• Add a good habit each week or so and tell

someone you are going to do it.

• Better yet, get a buddy to do it w you

• Or a paid mentor– Weight watchers– Trainer or weight loss consultant.

• Write things down if you need to.– Or high tech it – my fitness pal

• Measure your progress every two weeks.•Belly, hips, thighs and arms.

•Or a pair of pants and shirt that is a little snug.

•Avoid the scale where possible

Nutritional Lapses will happen•Natural and brief disruptions in the

long term plan of a healthy life. – Vacations, Holidays, Special occasions –

remember LA model.– Travel.

•But these should be treated in isolation, not used as a month-long reason to be negligent to your body.

•Plan ahead w workouts and nutrition.

Lifetime disruptions

•The lifetime disruptions like evacuating you home for two weeks to a year are a little less predictable and indeed harder to deal with considering the stressors involved.– Be as proactive as possible during stress

•Maintain activity in any way possible.

•Eat proactively along w stress eating binges.

Maintain perspective

• Lifetime of proper fitness and nutrition always is good recovery strategy because life situations change. – The only certain aspect is that there will always

be lapses in routines.• Focus first and foremost on what has been

accomplished prior to the disruption in routine.

• Revel in past accomplishments, discount the disruption as an anomaly move to the next or new objective.

• Sometime just maintaining is success

Plan to fail but plan to recover• Holidays or lapses are inevitable in our

society.– It’s not like Thanksgiving and Christmas are

suprises.– Just do it a little better each time.– Change normal lapse habits

• Set up a pre-holiday plan

• Set it up a plan like a Lenten obligation which comes at a natural time after Mardi Gras excesses.

– A week long exercise or meal plan set as an automatic response to a holiday, vacation or severe mood swing requiring lots of chocolate and French fries.

Proactive holiday strategies

• Eat a healthy meal or a big salad before going to a party.

• Alternate vegetable tray snacks with those scrumptious high fat snacks.

• Alternate soda water with lime with mixed drinks (assuming you normally drink at parties).

• If all else fails. Enjoy it! Guilt and self-criticism causes a hormonal response that holds onto fat.

Enjoy life

• It all has to be fun!

•Figure out habits and patterns that you enjoy and can stick to.

•No guilt or stress– Retrain your brain.