United School of Self Defence: Nutrition Lecture Notes

Nutrition Lecture – United Studios of Self Defense

QUIZ
• Complete this sentence..... You are what __EAT_______
• What is better for you and why? Skim Milk or Whole Milk (3.25%)
• Which is better for you and why? Watermelon or an apple?
• What % of the calories in spinach come from protein alone? 30%
• True or False? A vegetarian diet can be complete with all the necessary nutrients required for optimal health.
• What are the key nutrients which a vegetarian/vegan must be ultra conscious to get? Calcium, iron, zinc, protein, omega-3
• True or False? You need to supplement with vitamins in order to maximize your exercise routine?
• True or False? All fish, no matter where it comes from is good for you. Farmed salmon contains up to 40 times more PCB’s per serving than other foods.
• True or False? All tuna is bad. Best: canned chunk light (<6 servings per month), canned albacore (<3 servings per mo.), bigeye, and ahi tuna (avoid completely)
• What are the vegetables and fruits that comprise the “dirty dozen”? Peaches, strawberries, apples, domestic blueberries, nectarines, cherries, imported grapes, celery, sweet bell peppers, spinach, kale, collard greens, potatoes, and lettuce
• What are the fruits and vegetables that comprise the “Clean Fifteen”? Onions, sweet corn, sweet peas, asparagus, cabbage, eggplant, sweet potatoes, avocadoes, pineapples, mango, kiwi, domestic cantaloupe, watermelon, honeydew, and grapefruit
• What is the key mineral required for muscle contraction? Calcium. Leafy greens, almonds, soy, tahini, blackstrap molasses, broccoli
• What is the key mineral required for oxygen transport? Iron. Soy, lentils, spinach, quinoa, blackstrap molasses
• What is the most important spice for controlling blood sugar? Cinnamon • What is the most researched spice for it’s antioxidant potential? Turmeric
• What is the most important meal of the day? Breakfast
• What are the three keys to optimizing your martial arts practice? Strength, flexibility, and endurance.
• How do I avoid muscle fatigue during practice? Hydration, Alkaline diet, high in calcium, and adequate carbohydrate stores
• Which of the following will benefit your martial arts practice? Stress, low blood sugar, food allergies, adequate sleep, excess estrogen, viral infections
• How much sleep should you get and when during the day is sleep most important? Varies from 6-9 hours per night. Sleep before midnight is most important.
• How many times per day should you eat? 3 meals and 2 snacks per day. Breakfast at 7AM, Snack at 10AM, Lunch at 12 noon, Snack at 3PM, Dinner at 6PM. If you are in a martial arts class in the evening, you will require a third snack before bed.
• How many calories should you eat per day? Varies with activity and muscle mass. On average, men require more calories than women.
• Who determines organic certification of food in Canada?
The Organic Products Regulations (OPR) require mandatory certification, by a CFIA accredited Certification Body, to the Canadian Organic Standards (Canadian Organic Production Systems Standards: General Principles and Management Standards and the Permitted Substances Lists) for agricultural products represented as organic in import, export and inter-provincial trade, or that bear the federal organic agricultural product legend (or logo). Imported organic products may also meet the requirements of the Organic Products Regulations by being certified to a standard deemed to be equivalent under an equivalency determination agreement with a foreign country by a Certification Body accredited by that foreign country. [Part 2, Part 4, OPR] The Canada Organic Regime is the Government of Canada's response to requests by the organic sector and consumers to develop a regulated system for organic agricultural products. The Organic Products Regulations are designed to protect consumers against false and misleading organic claims and govern the use of the new organic logo. The Canadian Food Inspection Agency: www.inpection.gc.ca

Basic
• Intake
o Requirements vary according to age, weight, body fat, sex, activity
o Limiting intake can lead to hormonal imbalances and weight gain
Med Sci Sports Exerc. 2009 Mar;41(3):709-31. American College of Sports Medicine position stand. Nutrition and athletic performance.
Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses. Sports beverages containing carbohydrates and electrolytes may be consumed before, during, and after exercise to help maintain blood glucose concentration, provide fuel for muscles, and decrease risk of dehydration and hyponatremia. Vitamin and mineral supplements are not needed if adequate energy to maintain body weight is consumed from a variety of foods. However, athletes who restrict energy intake, use severe weight-loss practices, eliminate one or more food groups from their diet, or consume unbalanced diets with low micronutrient density may require supplements

FLUIDS • Water: 1oz/kg body weight per day (does not include teas, caffeine)
o Note: for every glass caffeine, must have twice amount in water

J Int Soc Sports Nutr. 2010 Jan 27;7(1):5. International society of sports nutrition position stand: caffeine and performance.
ABSTRACT: Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: 1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (>/= 9 mg/kg). 2.) Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee. 3.) It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. 4.) Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. 5.) Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration. 6.) The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted. 7.) The scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance. Int

J Sport Nutr Exerc Metab. 2009 Dec;19(6):624-44.
The effects of EGCG on fat oxidation and endurance performance in male cyclists. Researchers have long been investigating strategies that can increase athletes' ability to oxidize fatty acids and spare carbohydrate, thus potentially improving endurance capacity. Green-tea extract (epigallocatechin-3-gallate; EGCG) has been shown to improve endurance capacity in mice. If a green-tea extract can stimulate fat oxidation and as a result spare glycogen stores, then athletes may benefit through improved endurance performance. Eight male cyclists completed a study incorporating a 3-way crossover, randomized, placebo-controlled, double-blinded, diet-controlled research design. All participants received 3 different treatments (placebo 270 mg, EGCG 270 mg, and placebo 270 mg + caffeine 3 mg/kg) over a 6-day period and 1 hr before exercise testing. Each participant completed 3 exercise trials consisting of 60 min of cycling at 60% maximum oxygen uptake (VO2(max)) immediately followed by a self-paced 40-km cycling time trial. The study found little benefit in consuming green-tea extract on fat oxidation or cycling performance, unlike caffeine, which did benefit cycling performance. The physiological responses observed during submaximal cycling after caffeine ingestion were similar to those reported previously, including an increase in heart rate (EGCG 147 +/- 17, caffeine 146 +/- 19, and placebo 144 +/- 15 beats/min), glucose at the 40-min exercise time point (placebo 5.0 +/- 0.8, EGCG 5.4 +/- 1.0, and caffeine 5.8 +/- 1.0 mmol/L), and resting plasma free fatty acids and no change in the amount of carbohydrate and fat being oxidized. Therefore, it was concluded that green-tea extract offers no additional benefit to cyclists over and above those achieved by using caffeine. Nutrients Snack and meals should be of the following proportion: 25% lean protein, 25% complex carbohydrates, 50% leafy green vegetables. Portions are individualized: 25% is equivalent to the size of your palm and one thumb thick. 50% vegetables is equal to the size of both hands, including fingers, if raw and one hand, including fingers if cooked. Never overcook your vegetables as they will loose key enzymes and vitamins required for optimal health.

Fiber:
Importance: regularity facilitates elimination of body’s waste products Swamp Water Recipe o

Recipe: mix 1 cup each of ground flax, psyllium husks, and oat bran. Add 1.5 tbsp ground turmeric and 1.5 tbsp cinnamon. Take 1 tbsp 2 x per day in 3-5 oz water or sprinkle on salads, oatmeal, or rice/pasta.
o Store in airtight glass container in your refrigerator. Buy whole flax seeds and grind at home in your coffee grinder.

Carbohydrates:
Be very mindful of complex vs. simple carbs (avoid simple carbs). Examples of complex carbohydrates: Squash, Quinoa, Brown Rice, Oatmeal (Whole, not quick), Amaranth, Kashi, Millet, Yams. Examples of simple carbohydrates: White rice, white flour, sugar (indluding fruit sugar and honey)

Int J Sport Nutr Exerc Metab. 2010 Apr;20(2):154-65.
Glycemic index and endurance performance. Initial research investigating the impact of GI on postexercise recovery indicated consuming high-GI (HGI) CHO increased muscle glycogen resynthesis. However, recent studies indicate an interaction between LGI CHO and fat oxidation, which may play a role in enhancing performance in subsequent exercise. Despite the fact that the relationship between GI and sporting performance has been a topic of research for more than 15 yr, there is no consensus on whether consuming CHO of differing GI improves endurance performance. Until further well-designed research is carried out, athletes are encouraged to follow standard recommendations for CHO consumption and let practical issues and individual experience dictate the use of HGI or LGI meals and supplements before, during, and after exercise.

Fats:
Be very mindful of good and bad fats. Also, be mindful of oxidized fats and fats from seafood. Caution with nuts: eat raw and/or soaked (minimum 6 hours). Do not fry with olive oil. Note that fats carry PCB’s and dioxins, hormones, and other chemicals. Organic fats are important.

Protein:
Take home message: Do not overdo it! 0.7g/kg body weight/day 10 essential amino acids. These do not all have to be consumed at the same time. Cooking denatures amino acids making them less bio-available. Meat protein is more acidic and more difficult to digest.

After intense anaerobic exercise, where lactic acid accumulation is high, and adrenaline is high, you want to avoid acidic foods which are difficult to digest.

Side note on pH: consume alkaline diet, especially after anaerobic exercise. Grains, meat, fish, dairy and beans are very acidic. Foods which are alkaline and high in protein include: cottage cheese, fermented soy, soaked grains, and soaked nuts.

Alcohol: 8kcal/g alcohol (note that fat contains 9kcal/g); affects blood sugar, B vitamin status, appetite etc...

Factors affecting weight
• Sex hormones
• Blood sugar
• Stress
• Toxins
• Food sensitivities/allergies: artificial sweetners, corn, dairy, wheat, soy and gluten, yeast are the most common food allergens. These evoke immune response causing inflammation.

Food ideas
• Canada’s Food Guide – Review
• Fish – Review good choices
• Special foods / herbs
o Cinnamon
o Bitter melon
o Garlic
o Blueberries
o Oolong tea
o Turmeric
o Ginger
o Licorice

Foods to include
Recommended fats (3-4 of the following per day):
Avocado, Sunflower seeds, pumpkin seeds, Cold-water fish, Natural Nut Butters, Cheese (Goat, Sheep), Nut/seed oils, Olives o

Recommended proteins (4-6 of the following per day):
Beans (dried or fresh), Extra lean ground turkey, Chili, Chicken breast (organic, white meat), Crab (sparingly), Extra extra lean ground beef, Egg whites (only 2-6 egg yolks per week), Haddock, Red snapper, Liver, Lobster (sparingly), Extra hard tofu, Natural nut butters, Nuts (sparingly) – almonds are best, Cottage cheese, Wild salmon, Yogurt, Milk, Soy beans, Soy foods (*Tempeh), Swordfish, Shrimp, Turkey breast, Trout, Tuna (NOPE!), Veggie burgers, Wild game (venison, rabbit, buffalo)

Recommended starches – before 1 PM (2-3 of the following per day):
Brown or green pasta, steamed brown rice, steamed wild rice, Whole grains (see other handout) o Recommended Fruits – before 1 PM (2-3 of the following per day): Apples, Bananas, Blueberries (anytime), Blackberries, Cantaloupe (anytime), Grapefruit (anytime), Peaches, Pears, Plums, Pumpkin, Squash, Watermelon (anytime), Pineapple, Raspberries, Strawberries, Tropical fruits o

Recommended Vegetables – anytime (4-6 of the following per day):
Arugula, Asparagus, Artichoke, Beans (string), Beets, Broccoli, Brussels sprouts, Cabbage, Celery, Cucumbers, Eggplant, Kale, Kohlrabi, Lettuce, Mushrooms, Parsley, Parsnips, Peas, Peppers, Radishes, Rutabagas, Snow peas, Spinach, Tomato, Turnips, Watercress, Yams/Sweet potato, Zucchini •

Foods to avoid
All Processed foods, Cakes, Candy, Cream dressings / sauces, Chips, Dried Fruits, Ice Cream, Processed Cereals, Flour gravy, Fried Foods, Fruit Juices, Mayonnaise, Margarine, Pop (Diet and Reg), Sugar added Jams/jellies, Pies and Pastries, White Pastas (processed), Sugar (white or brown), Rice cakes, Deli meats and bacon

Discussion:
Healthy Breakfasts:
• Whole Oats with 1 tbsp nuts, milk (or milk alternative), and 1⁄4 c organic berries.
• 2 Organic Eggs, Whole grain bread, Fruit
• Avocado and Whole grain bread
• Organic Yogurt and Muesli
• Baked organic chicken breast, or wild salmon with baked red peppers and cream cheese on whole grain toast.

Healthy Snacks:
• Vegetable sticks with tzatziki, or hummous, or baba ganouj
• 1⁄4 c raw nuts with vegetables or fruit
• Organic cheese and crackers with vegetable sticks

Healthy Lunches:

Healthy Dinners:

Grocery Stores:
• Famous Foods: 1595 Kingsway (@ King Edward Ave, i.e. 25th Ave)
• Donald’s Market: 2342 East Hastings Street (@ Nanaimo St), 2279 Commercial Drive (@ 6th Street)

Cookbooks:
• Veganomicon. Isa Chandra Moskowitz, Terry Hope Romero.
• How it all Vegan. Sarah Kramer and Tanya Barnard
• Jamie's Food Revolution: Rediscover How to Cook Simple, Delicious, Affordable Meals. Jamie Oliver

Resources:
• Environmental Working Group: for information on pesticide content of fruits and vegetables: www.ewg.org
• Health Canada Food and Nutrition: for a customized food pyramid for kids and adults and other information on health and food recalls. www.hc-sc.gc.ca/fnan/index-eng.php
• Organic Agriculture Center of Canada: for information on the policies and procedures governing Organic Farming: www.organicagcentre.ca
• The Cove Movie: for information on mercury content of fish: www.thecovemovie.com/educate.htm
• Pub Med: Online Medical Journal Site: www.ncbi.nlm.nih.gov/pubmed/
• David Suzuki Foundation: for information on health and wellbeing: www.davidsuzuki.org
• Calorie Counter: to assess food intake and requirements: www.my-calorie-counter.com
• Food Inc Movie: For information on farming practices and how it affects your health: www.foodincmovie.com

Thank-you for being a part of this nutrition lecture. I hope that you have learned something new which will enrich your martial arts practice and your life. Yours in health,


Dr. Jolene Kennett, B.Sc., N.D.
200-1401 Lonsdale Ave.
North Vancouver, BC
p. 604.986.9355
web: www.oceanwellness.ca
email: info@oceanwellness.ca