Sustaining Health For The Long Term Warrior: Deuster/Kemmer/Tubbs/Zeno

Sustaining Health for the Long
Term Warrior
Deuster/Kemmer/Tubbs/Zeno
Overview
Principles of good eating

Omega-3 Fatty Acids
Bone Health
Phytonutrients
Dietary Fiber
Pre- and Pro-Biotics
Principles of
Good Eating
Variety
Balance
Moderation
Planning in advance is important
General rule
90% of foods should be healthy

Limit junk foods to 10% of the diet
Mediterranean Diet
High in fresh fruits, vegetables, bread,
grains, potatoes, beans, nuts and
seeds
Weekly intake of eggs: 0 to 4
Minimal intake of red meat
Low to moderate intake of dairy
products, fish, and poultry
Frequent and regular use of olive oil
Low to moderate intake of red wine
High in omega-3 fatty acids
Omega-3 Fatty
Acids
Polyunsaturated fatty acids (PUFA)
Alpha ()-linolenic acid (ALA) - plant-derived

Eicosapentaenoic acid (EPA) - marine-derived
Docosahexaenoic acid (DHA) - marine-derived
ALA - required in diet, because cannot be

synthesized
DHA and EPA can be synthesized from ALA
ALA Content of
Plants
Vegetable/Nuts/Seeds (3 oz)
Brazil Nuts
ALA
Total Fat
(mg)
(g)
30
56.5
19,400
35.8
Soybeans, green, boiled
301
5.4
Spinach, raw
56
0.13
Sunflower seeds, dry roasted
59
42.3
Tofu
495
7.4
7,700
55.5
Flaxseeds
Walnuts, English
EPA and DHA

Content of Fish
Fish (3 oz)
EPA
DHA
Bass, Striped
Catfish
Clams (9)
Flounder
Haddock
Halibut
Herring
Mackerel
184
42
117
207
65
77
825
555
637
109
124
219
138
318
1,003
1,016
(mg)
(mg)
Fish (3 oz)
EPA
DHA
228
587
347
520
111
284
309
198
248
1,238
740
845
579
697
910
535
(mg)
Oysters (~6)
Salmon (Atlantic)
Salmon (Coho)
Sardines
Swordfish
Trout, Rainbow
Tuna, Bluefin
Tuna, White
(mg)
Omega-3 and
Requirements
Recommended intake for EPA and DHA
650 mg/day or 0.3% of total calories
Recommended intake for ALA is 1.6 g/day
Typical diets today are high in saturated
and trans, and low in omega-3 fatty acids
Ratio of omega-6 to omega-3:
Currently ranges from 14:1 to about 20:1
Recommended ration is 5:1
Omega-3 and
Health
Adequate dietary intake may reduce risk of:
Heart disease
Stroke
Cancer
Diabetes
May be useful for treating:
Inflammatory conditions
Auto-immune diseases,
Negative mood and depression
Bone Health
Concern in SOF training because of
stress fractures
Peak bone mass during adolescents
and early life achieved through proper
diet and physical activity
Need adequate intake of calcium, vitamin D
and other essential minerals
Recommended calcium intake is 1000 mg/day
Averages intakes range from 500 to 700 mg
Reasons for Decline

in Calcium Intake
Sodas/colas have replaced milk
Contain phosphoric acid & caffeine,

which inhibit calcium absorption
Regular consumption of > 3

Alcoholic Beverages/day
Acidic diet
Smoking/Use of Tobacco
Excessive intakes of Vitamin A
Phytonutrients
Chemicals in plants that protect
against bacteria, viruses, and fungi
May decrease risk of developing
certain cancers, diabetes,
hypertension, and heart disease
Act as anti-inflammatory agents,
antioxidants, and/or other nutrient
protectors
Should be derived from real foods,
NOT dietary supplements
Phytonutrient
Food Sources
Allicin
Onions, garlic
Anthocyanins
Red and blue fruits and vegetables
Bioflavonoids
Citrus fruits
Carotenoids
Dark yellow, orange, and deep green fruits and vegetables
Flavonoids
Fruits, vegetables, wine, green tea, onions, apples, kale, and

beans
Indoles
Bok choy, cabbage, kale, brussel sprouts, and turnips
Isoflavones
Soybeans and soy products
Lignins
Flaxseed & whole grain products
Lutein
Leafy green vegetables
Lycopene
Tomato products
Phenolics
Citrus fruits, fruit juices, cereals, legumes, & oil from seeds
Dietary Fiber
Structural carbohydrate of plants
Neither digested nor absorbed
Insoluble fibers - Predominant
Absorbs water in gastrointestinal tract

Promotes regular elimination
Increases stool weight
Speeds up digestion/elimination time
Soluble fibers - Health benefits

Lowers serum cholesterol
Regulates blood sugar levels
Intake of
Dietary Fiber
Increased fiber intake may reduce risk of:
Gastrointestinal diseases
Hypertension
Diabetes
Heart disease
Several types of cancer (Colon)
Recommended: 20-35 g daily
Best sources: fruit, vegetables, whole grain
breads/cereals, beans, rice, nuts, seeds
Adequate water intake is important
Legumes:
15-19 g/cup
Wheat bran
(17 g/cup)
Probiotics
Live microorganisms
Help maintain natural balance in intestines
Promote a healthy digestive system
> 400 types of good bacteria residing in
digestive tract that reduce the effects of
harmful bacteria
Sources: Yogurt, keifer, cultured milk
products, sauerkraut, tempeh, miso
SOF
Health Benefits
of Probiotics
Prevent colon cancer
LDL Bad Cholesterol
blood pressure
Improve immune function & prevent
infections
Improve mineral absorption
Prevent harmful bacterial growth
under stress
Manage
Lactose
Intolerance
Shorten
Duration of
Intestinal
Infections
Treat Diarrhea
Potential
Benefits of
Probiotics
Reduce Bladder
and Urinary
Tract Infections
Improve
Symptoms of
Irritable Bowel
Syndrome
Probiotics
Fuels used by bacteria in digestive tract
Non-digestible carbohydrates that
stimulate growth of beneficial probiotics
Naturally occur in plants, such as garlic,
asparagus, and onion
Other sources: oatmeal, barley, beans,
whole grains, leafy green vegetables,
berries, yogurt, and milk
An Alkaline Diet
Acids, by-products of metabolism,
disposed of through urine & sweat
High alkaline diets recommended during
significant physical & mental stress to
remove excess acids
Best to balance acid & alkaline foods;
Normal pH levels
Urine: (4.5-8) based on foods eaten during day

Blood: (7.41) slightly alkaline
Key Points
Eating a variety of foods is key to healthy living
A Mediterranean Diet may be beneficial
Healthy bones require adequate calcium and
regular physical activity
Consume at least 3 - 5 servings of colorful
vegetables, 2 of fruit, 6 of whole grain foods
Probiotics may promote a healthy digestive tract
Alkaline-, rather than acid-forming, foods are
important during periods of high stress

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Sustaining Health for the Long

Principles of good eating

Planning in advance is important

90% of foods should be healthy

Alpha ()-linolenic acid (ALA) - plant-derived

ALA - required in diet, because cannot be

Soybeans, green, boiled

Sunflower seeds, dry roasted

EPA and DHA

May be useful for treating:

Reasons for Decline

Contain phosphoric acid & caffeine,

Regular consumption of > 3

Red and blue fruits and vegetables

Dark yellow, orange, and deep green fruits and vegetables

Fruits, vegetables, wine, green tea, onions, apples, kale, and

Bok choy, cabbage, kale, brussel sprouts, and turnips

Soybeans and soy products

Flaxseed & whole grain products

Leafy green vegetables

Absorbs water in gastrointestinal tract

Soluble fibers - Health benefits

Urine: (4.5-8) based on foods eaten during day

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