Nutrition: Are All Calories The Same?

Hi Everyone,
I wanted to continue on today talking about Nutrition in the  Simplest Form. Basically, there are six essential nutrients that the human   body requires to keep it nourished and healthy. These include Protein,   Carbohydrates, Fats, Vitamins, Minerals and Walter. The term “essential” is   used to describe these nutrients because they must be provided to the body in   order to sustain life and to prevent a deficient or diseased state. Of the   six nutrients listed, only three provide energy to the body, while the other   three help to release energy inside the cells. Typically, these two   categories of essential nutrients are referred to as the Macro-Nutrients (energy   providing nutrients needed by the body in larger amounts)and Micro-Nutrients (energy   releasing nutrients needed by the body in smaller amounts).

 The Macro-Nutrients, when metabolized provide energy and   heat, which are used to support all of the metabolic functions (heart   beat, digestion, muscle contraction, concentration and comprehension) of   the body and mind. The fuel potential of the energy nutrients is expressed   in calories Just as a meter is a measure of distance, a calorie   is a measure of energy and is defined as the amount of heat needed to raise   one milliliter of water one degree centigrade. Therefore foods that are high   in calories (dried fruits and nuts) are also high in energy, whereas foods   that are low in calories (strawberries, melons and vegetables) are low in   energy as well. Perhaps this is one reason why people who eat low-calorie   foods to lose weight have little to no energy to exercise in the course of   their day.

 You might wonder where calories are derived from. If you look   at this question from the standpoint that a calorie is defined as the total   amount of heat energy needed to raise one milliliter of water one degree   Celsius, then YES all calories when oxidized yield the same amount of heat   energy. Perhaps the question should be “are all calorie sources the   same?”

 Take for example the two individuals illustrated below. Each   individual has a recommended calorie intake of 520 calories per meal and both   eat the exact same foods within the meal. The difference however, is that   they each eat varying amounts of the food items listed and as a result end up   producing a very different endocrinological response. In other words, the   regulatory effect associated with the different amount and types of food   eaten can have a favorable or unfavorable influence on the metabolic process   and can last for three to six hours after a meal.

 Individual #1 (500 Calories per meal)

 6 oz Chicken breast: 186

7 oz Yams: 210

1 Tbs Peanut butter: 100

3 oz Broccoli 24

 Total: 520 

 

 Individual #1 (500 Calories per meal)

 8 oz Chicken breast: 248

2oz Yams: 60

2 Tbs Peanut butter: 200

1.5 oz Broccoli 12

 Total: 520 

 Now lets assume that the same two individuals perform   cardiovascular exercise for thirty minutes later that evening. As illustrated   below, Individual #1 exercises within his/her target heart rate while   Individual #2 exercises above his/her target heart rate. Although Individual   #2 likely burned more total calories than Individual #1 at the end of the   thirty minute session, they both theoretically burned the same amount of fat   calories.

 Some would argue that exercising at an intensity that is above   the recommended training sensitive zone (for fat burning) is more beneficial   because a higher number of calories are burned at the end of an equivalent   exercise duration. This is perhaps true, however, exercising at high   intensity, although may burn more calories, will more than likely train the   body to become more efficient at burning sugar than fat and may very well   promote hypoglycemic (low blood sugar) symptoms that can ensue for up to   twelve hours after the exercise session has ended. That is one of the reasons   I always recommend wearing a heart rate monitor when exercising.

 

Individual #1

Calories Burned: 1000

Fat Burned: 60% @600/cal

Sugar Burned: 40% @400/cal

 Individual #2

Calories Burned: 1500

Fat Burned: 40% @ 600/cal

Sugar Burned: 60% @900/cal

 For your own Individualized Nutrition and Exercise Program,   please visit us at www.intrafitt.com

In good health,

William Smith, AKA Thunder of the American Gladiators

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DIETARY FATS…

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

Dietary fat is perhaps the most complex of the three energy nutrients in terms of its diversity and function in human metabolism.  In order to truly understand the role that this essential nutrient plays in health, fitness and performance, it is important to understand the varying types of dietary fat as well as the different biological forms of fat that is stored and used within the body.  To begin our discussion, lets review some of the reasons why fat has received so much bad press over the last decade.  As mentioned earlier, the United States currently has the highest incidence of obesity compared to any other country in the world.  Furthermore, heart disease, diabetes and colon cancer as well as a number of other chronic and degenerative diseases have continued to escalate among the American population.  Due to the prevalence of these alleged preventable diseases, health organizations such as the American Heart Association and the American Cancer Society have produced a number of reports to help educate people about the risk factors associated with the excessive consumption of certain types of dietary fats.

Interestingly enough, there is now a considerable amount of controversy among the scientific community as to whether or not problems such as high cholesterol, heart disease, diabetes and obesity are truly a direct result of consuming and/or over consuming dietary fat, sugar, or a combination of both.

So, should we eliminate fats completely? 
Aside from the many reasons that we have been told to minimize and/or avoid the use of fats, there are just as many reasons, if not more, to consider re-introducing them into our regular meal plans  For example, not only are lipids (fats) necessary for the absorption of the fat soluble vitamins, A, D, E, & K, they also help to regulate and control blood sugar (by controlling the emptying time of the stomach), and help to prolong a satisfied feeling of fullness after a meal.

You may ask what other benefits do dietary fats provide.   Well, in our next column  we will begin discussing the different types of dietary fats and the characteristics they possess.

In health and honor,
William Smith aka/Thunder

TO REPROGRAM YOUR BODY TO BE FIT AND LEAN FOR LIFE………..visit our website at www.intrafitt.com
Contact me with any questions to gladiator@intrafitt.com

Till next time……………….remember your body is the temple of the Holy Spirit and is on loan only.

 

 

The Vegetarian Diet for Health, Fitness and Performance

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

It is important to realize that people choose to follow vegetarian diets for a variety of reasons.  Many individuals today have taken a humane approach to diet and have opted to eliminate any and all animal products from their meal plans.  These individuals are referred to as Strict Vegans and obtain their nutrients from cereals, nuts, seeds, plants, grains and vegetables.  Others to a lesser extent feel that the consumption of animal derived foods such as eggs are an acceptable alternative; these individuals are known as Ovovegetarians.  The Lactovegetarian is one who will consume dairy products such as mild cheese and yogurt on a regular basis.  The Ovolactovegetarian consumes eggs and dairy products as part of their vegetarian approach.

Perhaps the most common approach to a vegetarian lifestyle is the Semivegetarian who for a variety of reasons has decided to eliminate all red meat while maintaining a diet that includes chicken, turkey and fish.  Finally, there are Pescovegetarians who eat fish but not poultry as part of their vegetarian regime.  No matter what the reasons are behind these dietary decisions, it is the responsibility of the nutrition and fitness specialist to understand the benefits and adversities related to these eating regimens, as nutrient deficiencies may occur if the diet is not properly planned.  As is the case with the strict-vegan, vitamin D and B12 may be deficient in the diet since these vitamins are not found in plants and vegetables.  Therefore, the strict vegan will need to consume products such as soy milk or a breakfast cereal that is fortified with vitamin D and B12.  Another alternative would be to use a dietary supplement. 

Mineral deficiencies such as iron, calcium and zinc may also occur in the strict vegan’s diet.  During the digestion of certain plant foods, compounds known as phytates and oxalates may form and bind to these minerals preventing them from being absorbed properly into the body.  As a result, plant foods rich in these particular minerals should be consumed on a regular basis and can be obtained from foods such as nuts, beans, broccoli, cabbage, whole wheat bread, peas and corn.

In strength and honor,
William “Billy” Smith/aka Thunder of the American Gladiators

For your individual nutrition and exercise program, visit us at www.intrafitt.com
What is INTRAFITT?

Unlike all other commercial and independent diet and exercise programs in the world that encourage you to cut calories and increase your daily activity in an effort to promote weight loss (through a negative calorie balance) so that when you eventually gain all of the weight back; you will need to repeat the entire process again and again and again!  INTRAFITT (INTRA-Cellular Fitness) is a comprehensive Individualized Nutrition and Exercise Program designed to teach you exactly How, What, When and Why to Eat, Exercise and Channel your Thoughts in order to achieve stable blood sugar and promote a favorable hormonal response.  This process in of itself directly influences the physchoneuroendocrinoimmunological (Psycho-Neuro-Endocrino-Immunological) system of the body to promote the efficient wasting of excess energy (stored body fat) while simultaneously accelerating the synthesis of new biological proteins and lean body mass which inadvertently increases the metabolic rate thus making it virtually impossible for the body to store fat ever again!

 While this may seem like a mouthful…it is a fact!  “The INTRAFITT Program and Curriculum has NO Equal and is without question a program and curriculum that every living, breathing individual desiring to live life to the fullest should participate in!  There are NO Exceptions to this Rule!

Incomplete Protein-Vegetarian Approach

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

Picking up where we left off on incomplete proteins, consider the conventional vegetarian approach which requires the combining of two or more incomplete proteins in order to acquire the necessary essential amino acids needed to achieve a complete protein, such as rice and beans.  Lets assume that a vegetarian has dietary recommendations consisting of approximately three hundred and fifty calories, twenty grams of complete protein, eight grams of fat and forty-eight grams of carbohydrates at each of four meals throughout the day. Ffirst of all in order to obtain twenty grams of complete protein he/she will have to combine foods such as grains, seeds, nuts, vegetables and legumes.  If rice and beans happened to be his/her choice, what would be the proper ration of rice and beans necessary to provide a biologically acceptable amino acid profile and that would be properly  assimilated within his/her body?  Additionally, how much extra protein would need to be ingested due to the B.V. (biological value) and/or N.P.U. (net protein utilization) associated with these two foods?

1.5 oz rice                 = 150 CALS = 3 g Protein = 33 g Carbs and 0 fat
1.5 oz black beans = 146 CALS = 10g Protein= 26 g Carbs and 0 fat

It appears as though it may be difficult to comply with the above suggested parameters given the fact that in order to obtain twenty grams of complete protein at each meal, the individual would most likely exceed the recommended calorie guidelines.  Additionally a fat rich food source such as olive oil may need to be added in order to achieve the recommended fat intake.  This in itself would significantly increase the total calorie content of the meal well over the recommended guidelines.  The final concern with this dietary approach relates to the carbohydrate ratio of the meal, which appears to be disproportionately high.  As previously discussed, carbohydrates have the most significant effect on blood sugar and the insulin response.  A meal such as this may promote an unfavorable hormonal response due to the inadequacy of dietary fats and available high quality complete protein.

In health and honor,
William “Billy” Smith, Thunder of the American Gladiators

Visit us at www.intrafitt.com for your individual nutrition and exercise program.  Learn how to be fit and lean for life!  Contact me any time at gladiator@intrafitt.com

Is Protein Used For Energy?

William Smith is the President / CEO and Founder of the INTRAFITT Corporation which was established in California in 1992. Will has won more than twenty-eight bodybuilding championships and is also known for his role as “THUNDER” on television’s American Gladiator between 1990 – 1992. He is a National and International Speaker on Performance Nutrition and Exercise Science.

Although carbohydrates and fats are the body’s primary fuel source during rest and exercise, amino acids such as Leucin, Isoleucine, Valine and Glutamine are also used for energy purposes especially during long bouts of exercise.  In fact, in the later stages of prolonged endurance exercise, protein may contribute up to 15% of the total energy used by the muscles.  Individual metabolic variables, the nutritional status, biological conditions and behavioral factors will ultimately determine the rate and to what extent amino acids are used for energy during rest and exercise in each individual.

Incomplete Proteins (plant and vegetable derived) are quite different from Complete proteins in a variety of ways and are commonly referred to as protein containing foods because they do not contain adequate levels of all of the nine essential amino acids and because they are usually higher in carbohydrates than they are in protein.  For example, the protein contained in a one and a half ounce serving of pasta equated to approximately six grams of incomplete protein, thirty two grams of carbohydrates and 165 calories.    However in a one and a half ounce chicken breast you will get ten grams of complete protein, zero carbohydrates and only 45 calories.

As you can see, the protein yield in the chicken breast is almost twice as high when compared to the pasta, whereas the calorie yield is nearly 70% lower.  It is important to point out that animal meats are approximately 70% water, which contributes to the low-calorie content on a per ounce basis when compared to that of a carbohydrate rich food.  Perhaps this is one reason why popular diet themes today suggest high-protein/low carbohydrate meal plans to promote weight loss.

In strength and honor,
William (Billy) Smith/aka Thunder of the American Gladiators

Visit us at www.intrafitt.com to purchase your individual nutrition program.  Any questions, I am gladiator@intrafitt.com  Hope to hear from you soon.

Complete Proteins

Visit us at www.intrafitt.com so you too, can have your own individualized nutrition and exercise program.  Get fit for life eating whole, natural foods.  No potions, pills or shots!

It is commonly known among health professionals that complete proteins (animal derived) contain all the nine essential amino acids (valine, leucine, isoleucine, tryptophan, lysine, methionine, histidine phenylalanine, and threonine).  These amino acids are termed essential because the human body cannot biosynthesize them, yet relies on their availability to prevent a number of deficiencies associated with the growth, maintenance and repair of the body proteins.  As a result, the essential amino acids must be supplied to the body via diet, and/or supplementation.  Listed below are a number of different biological proteins that the body must constantly biosyntheisze in order to maintain and regulate the normal day-to-day functioning of the organs and organ systems.  As you will see, dietary protein requirements are based on more than just the need to build and maintain the muscles of the body.

Within the human body, biological proteins are typically classified as one of the following:

Regulatory Proteins:  Enzymes such as the fat-burning enzymes in the mitochondria are necessary for the oxidation of fatty acids.  Hormones such as insulin and growth hormone regulate numerous biological processes and chemical reactions associated with the maintenance, growth and repair of the organs and organ systems.

Transportative Proteins:  Hemoglobin transports oxygen and carbon dioxide in the blood.

Protective Proteins:  Antibodies are the defense mechanisms that destroy antigens and fight infection within the body.

Contractive Proteins:  Actin and Myosin are the contractile proteins in muscle fiber that allow for muscles to contract and move.

Structural Proteins:  Collagen fibers form the structural framework in many parts of the body including the skin, hair and nails.

In strength and honor,
William (Billy) Smith/aka Thunder of the American Gladiators

Listen to us every Sunday on http://www.wbt.com/  – 10 AM EST.  Call in and ask your questions!

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