Sarah Baird Nutrition: Health, Wellness and Happiness through Nutrition.

Good morning all!

Today, as I was perusing the morning news, I stumbled upon a rather interesting nutrition article that was posted on Livestrong.com.

This article focuses on a variety of foods one should avoid but after reading the article and discerning that it is highly accurate, I would agree that these foods should be excluded from one's diet. I usually never advocate any diet that wants to exclude particular foods or food groups but I would agree that the foods discussed in this article shouldn't be consumed.

Here is the link to the aforementioned article, read and enjoy at your own leisure.

http://www.livestrong.com/slideshow/1008996-15-dishes-mom-served-should-avoid-making/?utm_source=aol.com&utm_medium=referral&utm_content=15-dishes-mom-served-should-avoid-making&utm_campaign=AOL-Wellness

15 Dishes Your Mom Served That You Should Avoid Making A lot has changed in the world of nutrition since you were a kid. Moms back-in-the-day may not have been aware that many childhood favorites weren’t exactly good for us. From bologna and other processed deli meats loaded with nitrites, saturated fat and carcinogens, to processed snack foods rich in…

Good evening everyone!

I am so sorry that I've lapsed in posting for the last couple of weeks. I have gone back to school to complete the prerequisite courses in order for me to be enrolled in Distance Didactic Program, which starts this summer! Woo!

Now that I have gotten a handle on my new schedule, school and gym-wise and have adjusted to the academic workload, I will start writing and posting on the blog once again.

I want to thank everyone who has remained a follower despite my brief sabbatical and I hope that you will continue to follow me now that I am back.

Cheers,

Sarah

Fun Facts about the G.I. tract.

The last two posts I wrote were primarily focused on the anatomy and function of both the small and large intestine but today, I want write about some interesting facts about the G.I. tract as a whole.

The villi of the small intestine have a very short lifespan of 1-3 days, which means that approximately 17 BILLION cells or 250 grams/ day are extruded into the intestinal lumen. Because the lifespan of intestinal mucosa is so short, it can be an early target when there is interference with cell division. Irradiation and chemotherapy target rapidly dividing cancerous cells but these treatments also inadvertently target the rapidly renewing epithelial cells of the G.I. tract that are healthy and normal.

Both the villi and microvilli will become atrophied as a result of these treatments and it is not uncommon to see malabsorption and diarrhea resulting from the lack of replacement of mature epithelial cells. However, sufficient numbers of quiescent stem cells tend to remain in the body to reestablish the mucosa upon the cessation of treatment.

In addition to situations in which the villi and microvilli become atrophied, there are two conditions in which the opposite occurs. In women, lactation will cause an increase in villi height, due in part to the increased energy demands on the mother's body to produce milk. The other scenario that causes an increase in villi height is if one were to undergo a small intestinal resection, in which part of the small intestine has been removed from the body.

If the small intestine is suddenly shortened, the tissue will undergo absorptive adaptation via hyperplasia. The villi become longer, the total number of cells/ villus will increase, the production of mucosal cell enzymes increase and the renewal rate of mucosal cells is accelerated. More importantly, the rate of absorption/ unit area of mucosa is increased and the muscular tissue undergoes hypertrophy, thus ensuring that adequate nutrient uptake is maintained despite a loss in intestinal tissue.

Prolonged starvation can also severely affect the gastrointestinal tract. Re-feeding too many kcals too quickly may have drastic effects on the starved individual. They may experience malabsorptive diarrhea due to a lack of sufficient mucosal cells present for absorption. Their intestines have also become frail over the prolonged period of starvation and may even rupture during re-feeding. In addition to ruptures in the intestinal tract, the muscles supporting the intestines have also atrophied due to under-use and have weakened.

The G.I. tract is a remarkable organ that can endure through chemotherapy, irradiation and adapt to conditions that spur villi growth. The ability of the G.I. tract to respond to various physical situations is a testament to its durability and in way, a testament to our own will to survive.

That is all for today because tomorrow I want to talk about the urban legend of "Leaky Gut" syndrome and I feel like I might need some time to really address this myth come Thursday. Have a wonderful afternoon and rest of your day.

Cheers,

Sarah

The Large Intestine (Colon).

Good afternoon everyone,

Today's post is going to be a succinct overview of the anatomy and function of the large intestine or what we commonly refer to as the colon.

The colon is composed of three anatomical regions, the Ascending, Transverse and Descending colon. Mobility of material through the colon tends to be sluggish, with a typical transit time of 24-48 hours however at times, there can be propulsive activity through the colon. One can only hope for a nearby restroom when that happens!

The primary functions of the colon include the absorption of water, electrolytes, short-chain fatty acids (SCFA) and some vitamins from chyme. The colon also acts as a storage vat for f***l matter until its expulsion from the body. Lastly but maybe one of the most important functions of the colon is bacterial fermentation. Dietary fiber and unabsorbed carbohydrates from the small intestine act as a substrate for colonic bacterial growth. The most intensively colonized part of the human digestive tract is the colon, where approximately 2% or 1.5 kg of biomass is microbiota. Humans have 10X more bacterial cells than any other human cell.

All digested material from the small intestine enters the colon at the Ileal-Cecal valve, where the ileum of the small intestine meets the cecum of the Ascending colon. The colon contains non-digestible residue which is mostly the components of dietary fiber such as cellulose, digestible material that was incompletely digested, unabsorbed small intestinal secretions and cells that have sloughed off from the intestinal walls. Bacteria and their metabolic products are also found in the colon and it is estimated that 50-70% of all f***l bulk comes from bacterial mass.

Our gut microbiota have many key roles in our health. They synthesize specific vitamins such as Vitamin K, Vitamin B-7 (Biotin) and Folic acid. They also produce small amounts of energy via the fermentation of undigested food residue such as dietary fiber and resistant starch. More importantly, they contribute to our immune health. Gut microbiota exclude pathogens by acting as a physical barrier in the colon, they coat the mucosa and produce antimicrobial peptides via specialized cells and they decrease inflammatory responses.

The colon was originally thought to be the organ in which salts and water are absorbed and where the waste products of digestion are disposed of. But that view has been dramatically altered. We now know that the colon plays a major role in digestion, via bacterial fermentation and in the absorption of certain minerals and vitamins. It also acts as an immune organ, an endocrine organ and plays a major role in protecting the body from the translocation of bacteria.

All in all, our G.I. tract from the small intestine to the colon, is an incredible organ. I feel like I have done my best to educate you all on the anatomy and function of both the small intestine and the colon. The body is a wonderful metabolic machine and the G.I. tract is the perfect example of that.

-Sarah

Small Intestinal Absorption.

Hello all,

I hope everyone had a wonderful weekend with friends and family. I apologize for not posting yesterday, I got swept away, literally, by cleaning the house from top to bottom.

Today, I want to talk about the primary function of the gastrointestinal tract (G.I.) tract, which is absorption. The small intestine is an incredible 21 feet in length and has an absorptive surface area of 7 square feet. The large absorptive surface of the small intestine is due in part from 3 sets of anatomical projections that extend from the mucosa into the lumen; circular folds, villi and microvilli.

The circular folds or Plicae Circulares are large ridges 8-10mm in height that increase the surface area 3-fold. Attached to the circular folds are tiny finger-like protuberances, called villi. These villi are .5-1.5 mm in height and they project from the surface of the circular folds into the lumen of the small intestine. The lumen is an"opening" or inside cavity of any tubal structure, such as the intestine. The villi increase the absorptive surface area of the small intestine 8-fold. Every villi is covered by a 1-cell thick epithelium and is composed of two different types of cells:

1. Goblet cells
2. Absorptive (Mucosal) cells

Goblet cells secrete mucus that helps to line and protect the intestinal wall while absorptive (mucosal) cells have both digestive and absorptive functions. The border of absorptive cells is striated and faces the lumen. This striated border is composed of millions of microvilli approximately 1 micro-meter in height and extends from the entire free surface of each villi; increasing the surface area 20-fold. The microvilli are covered by a cell membrane or microvillus membrane that serves as the point of entry for nutrients into the body. In addition, the microvillus membrane contains a carbohydrate coat that is called the Glycocalyx. The Glycocalyx or " Fuzzy Coat" is the site for the Brush Border enzymes and may also act as a barrier against the absorption of potentially noxious substances.

The absorption of nutrients primarily occurs in the duodenum and the first part of the jejunum of the small intestine. Nutrients move from the lumen of the small intestine across the microvillus membrane into the mucosal cell. Once nutrients are in the mucosal cell, they will move across the cell and out of the basal lateral membrane and into either the blood or lymph. Each villus contains a core that has both a capillary network and a lacteal or lymph vessel, therefore, creating 2 entry points for nutrients into a transport system.

The lacteal is the entry point for chylomicrons (transport molecule for dietary lipids), fat-soluble vitamins (A,D,E, K) and fatty acids that are at least 12-carbons in length. These are shuttled into the lymphatic channels and eventually dumped into systemic circulation via the left thoracic duct. The capillaries carry nutrients to the venules, portal vein and eventually the liver, which will then enter into systemic circulation.

Digestion and absorption are both incredibly complex processes and I have tried to explain them both in enough detail to give you all a basic understanding of each process. Tomorrow, I will talk about the function of the large intestine or colon and it's role in digestion and even our immune system.

Cheers,

Sarah

Digestion of Nutrients. Part Two: Enzymes

Yesterday's post ended with a short introduction on digestive enzymes, therefore I am going to pick up right where I left off and jump off into the deep end.

What is an enzyme? Enzymes are a class of proteins that act as agents or catalysts of change by increasing the rate of chemical reactions. Humans produce several different digestive enzymes from a variety of sites throughout the body, including the mouth, the stomach, pancreas and small intestine. The enzymes themselves are not living entities although they are produced and secreted by living cells.

There are 4 primary classes of digestive enzymes:

1. Carbohydrases- break down carbohydrates e.g. Salivary and Pancreatic amylase, Sucrase, Maltase, Lactase, alpha-Dextrinase and Glucoamylase

2. Lipases- break down fat (lipid) e.g. Pancreatic Lipase

3. Proteases- break down proteins e.g. Pepsin, Trypsinogen and Chymotrypsinogen

4. Nucleases- break down amino acids e.g. Aminopeptidase

The very first enzyme that any food encounters upon entrance into the body is salivary amylase. Salivary amylase is produced and secreted primarily by the Parotid gland, the gland underneath the tongue. Salivary amylase is a carbohydrase enzyme, or an enzyme that begins starch digestion by breaking down large carbohydrate molecules into smaller disaccharide molecules of maltose. A disaccharide is a molecule of two linked glucose monosaccharides.*

Pepsin, a protease enzyme that is secreted by Chief Cells in the stomach begins protein digestion in conjunction with HCL. Upon entering the small intestine, the chyme (food and gastric juice mixture) is joined by bile from the liver and pancreatic juice from the exocrine pancreas containing pancreatic amylase, lipase and inactive proteases. Pancreatic amylase aids in the digestion of starch and glycogen while pancreatic lipase degrades triglycerides into glycerol and fatty acids. The inactive proteases that are secreted by the pancreas, Trypsinogen and Chymotrypsinogen are activated upon entering the duodenum of the small intestine by trypsin and enterokinase, respectively, help break down proteins at specific amino acid sequences.

The small intestine is where the terminal enzymatic digestion of carbohydrates and proteins occur via the action of the "Brush Border" enzymes. The Brush Border enzymes are located on the Glycocalyx or "Fuzzy Coat" , of the microvilli. Brush Border enzymes include Disaccharidases ( Sucrase, Maltase, Lactase), alpha-Dextrinase, Glucoamylase and aminopeptidase.

The disaccharide enzymes, Sucrase, Maltase and Lactase hydrolyze sucrose (Glucose- Fructose), maltose (Glucose-Glucose) and lactose (Glucose-Galactose) into monosaccharides or simple sugars. I will talk about lactose intolerance and the evolution of lactase in a later posting. Alpha-dextrinase completes the breakdown of starch and glycogen into glucose while glucoamylase only cleaves a free glucose from the end of complex carbohydrate molecules. The protease, aminopeptidase cleaves amino acids off of the N-terminus or Nitrogen- containing end of proteins or peptides.

The combined action of the pancreatic juice enzymes and the Brush Border enzymes complete the cycle of chemical digestion in the duodenum of the small intestine. The next step in the utilization of these nutrients is absorption into the blood stream which will be the focus of my next post.

Tomorrow, I will be on a field trip with my local Audubon Society and therefore, will not be posting anything. I'll have a post about absorption up on Sunday.

Cheers,

Sarah

*Monosaccarides are simple sugars; glucose, fructose and galactose. Oligosaccharides are 2-10 monosaccharide units in length. Polysaccharides are 10 or more monosaccharide units or complex carbohydrates (Glycogen; cellulose).

Antelope loin stir-fry with fresh veggies and wild rice. A healthy mix of lean protein, fiber, and complex carbohydrates.

Digestion of Nutrients. Part One.

The entire premise of eating is to ensure that our bodies are supplied with adequate nutrients for survival, but how are those nutrients digested and absorbed by our bodies?

Digestion is the process by which large food particles are broken down into smaller products that are subsequently absorbed and used by the body. One can break down digestion into three phases:

1. Mechanical.
2. Secretory.
3. Chemical.

Mechanical digestion begins in the mouth with the action of chewing or mastication. Mastication helps to increase the surface area of food as well as mix the food particles with saliva. Once that food reaches the gastrointestinal (G.I.) tract, it is squeezed and pushed along the intestines by muscular contractions called peristalsis until it is excreted by the colon as f***l material.

Secretory digestion is supported by the alimentary organs or glands of the G.I. tracts including the salivary glands ( Parotid, Sublingual, Sub-mandibular), gastric glands, the liver and the pancreas. The gastric glands of the stomach include the anatomical regions of the stomach starting from top of the organ and working our way down; the cardia, fundus, body, antrum and pylorus. Each region is responsible for the secretion of mucous or enzymes from specialized cells. The cardia secretes mucous, the fundus and body which contain neck cells, chief cells and parietal cells, secrete mucous, pepsin and HCL, respectively. The antrum and the pylorus both secrete mucous and help to propel the chyme (partially digested food material and gastric juice mixture) into the duodenum of the small intestine.

Both the liver and the pancreas secrete fluid into the duodenum of the small intestine. The liver is primarily responsible for the secretion of bile while the pancreas secretes pancreatic juice containing sodium bicarbonate (NaHCO3), which acts as a buffer, as well as various enzymes such as lipase, protease and amylase, into the small intestine. Along with the salivary glands, the liver and the pancreas aid in producing endogenous fluid that is necessary for the efficient digestion and absorption of nutrients.

Chemical digestion is the enzymatic catabolism of large nutrients into smaller products, or to be more specific, the process by which specific chemical bonds are broken via hydrolysis. Some chemical digestion occurs in the acidic environment of the stomach due to the presence of hydrochloric acid (HCL). HCL serves to denature protein, activate pepsin, an enzyme that breaks down protein molecules into smaller peptides (proteolysis), and lower the pH to a level (pH=0.9) that is favorable for the enzymatic hydrolysis of various nutrients.

However, the true magic of chemical digestion occurs in our small intestine via the action of 4 primary classes of enzymes:

1. Carbohydrases
2. Lipases
3. Proteases
4. Nucleases

These enzymes work together to break down their respective substrates into particles that are absorbed into the bloodstream and used by the body for the purposes of energy production, growth, repair and storage.

Tomorrow, I will dive into the nitty-gritty details of chemical digestion as well as explain what each enzyme does i.e. what their substrate and products of digestion are. Digestion is a complex process but one must understand what happens on the molecular level to understand how food is broken down and what products are being produced by chemical digestion.

-Sarah

Basal Metabolic Rate (BMR) Part Two.

Yesterday, I briefly touched on what BMR is and how it decreases as a function of age, decreasing lean body mass and increasing fat mass. Today, I will be strictly expanding upon the discussion surrounding BMR, including a more detailed description of what it is, how we measure it and why we see a difference in BMR between the sexes.

Basal Metabolic Rate (BMR) is the minimal amount of energy (calories) that your body expends while at rest in a temperature-neutral environment. BMR is determined by measuring an individual's oxygen consumption under strict and standardized testing conditions in which the subject has fasted for a minimum of 12 hours, has not participated in any undue exercise for 12 hours, is relaxed and emotionally calm. Oxygen consumption is measured when the subject has immediately woken up and is still in bed.

BMR functions include but are not limited to thermo-regulation, breathing, circulation, brain function and muscle contractions. Of the major organs, the brain, liver, heart and kidney contribute to 66.6% of one's BMR. Fascinatingly enough, the brain and liver have a combined organ metabolic rate of 50%, despite being only 4% of total body weight. The liver weighs 1.40 kg and the brain weighs 1.60 kg and they contribute 23.2% and 26.1% to one's BMR, respectively. Skeletal muscle, which is 40% of total body weight or approximately 28.3 kg contributes 28.1% to BMR.

Again, it is important to note that one's BMR is closely related to their fat-free mass (FFM) or LBM. On average, there is a 10% difference in the BMR between men and women. This is primarily due to differences in body composition; women tend to carry more body fat (adipose tissue) than men. Typically, men expend 1 kcal/ kg of BW / hour, while women expend 0.9 kcal/ kg of BW / hr.

There are calculations one can use to approximate their Resting Metabolic Rate (RMR), such as the Harris-Benedict equations, and the Mifflin St. Jeor equation, however, these calculations are not nearly as strict as the testing procedures used to determine BMR as a function of oxygen consumption. Factors such as individual BMR variation and physical activity levels make it difficult to accurately determine energy needs with these equations, although an approximation can be gleaned.

Until tomorrow,

Sarah

After yesterday's long post, I decided that today I will keep it short and simple. I am just going to briefly talk about the caloric density of each Macro food group (carbohydrate, fat, and protein) as well as ethanol (Alcohol).

We all know that food contains calories which are expressed in kcal/g, and no, there is no such thing as a negative calorie food despite what Pinterest may tell you. Everything, with the exception of plain tap water, provides your body with energy, even if it is a scant amount.

The three Macro Nutrient food groups are carbohydrates, protein and fat. Both carbohydrates and protein give us 4 kcals per gram while fat (lipid) gives us 9 kcals per gram.

Ethanol, which is more commonly referred to as alcohol, is not a macro nutrient but gives us 7 kcal/g. The metabolism of alcohol is pretty unique when it is consumed in conjunction with high-carb or high-fat foods, the alcohol is preferentially metabolized by the body rather than the other macro nutrients. The body will shuttle the excess carbohydrates and fat from the meal into storage in tissue rather than utilizing them for energy.

The energy derived from food is used for metabolic processes such as your Basal Metabolism (BMR), physical activity, growth including pregnancy, lactation, and even for the maintenance of body temperature. As we progress through adulthood, our energy Recommended Dietary Allowances (RDA) decrease in part due to a loss of lean body mass (LBM) along with a concomitant increase in adipose tissue, which causes our BMR to decrease approximately 2% each decade after the age of 21.

However, energy requirements need to be individualized and should be adjusted based on one's physical activity level, body size, age, climate and for conditions such as pregnancy and lactation.

Tomorrow, I will talk about BMR in more detail as well as factors that affect eating behaviors.

-Sarah

Good afternoon everyone,

I hope you all had a wonderful weekend full of family and friends. But now that it is Monday, it is time to get down to business.

Why are we so focused on BMI?

It is important that I talk about Body Mass Index or BMI because it has been the so-called "Gold Standard" for assessing body weight for decades.

BMI was a measurement created back in the 1830's by a Belgian mathematician named Lambert Adolphe Jacques Quetelet (say that 10 times fast).

The equation:

BMI = Body Weight (kg) / Height (meters squared) ,

Was said to provide a relatively accurate assessment of body weight or fatness and has been used historically as the standard way to assess whether or not an individual is overweight. This equation tends to lead to confusion, as it does not distinguish between body shape and fat deposition (think pear, apple, etc) or, respond to lifestyle changes i.e. gaining muscle and losing body fat. Often times, when a person's BMI is in the Over Weight to Obese Category, feelings of shame and embarrassment are felt. A BMI that is Overweight or Obese might not necessarily be a risk factor for disease and early mortality. In fact, visceral or abdominal fat and waist circumference, are greater risk factors for disease than BMI (Janiszewski, 2012). In men, a waist circumference over 102cm (40in) denotes obesity and in women, that measurement is 88 cm (35in). BMI also fails to take into account an individual's lean body mass (LBM).

Lean Body Mass (LBM) is the proportion of an individual's weight that is not fat i.e. muscle tissue, "essential" fat, the skeletal system and organs. LBM can be determined via the Skinfold method, Body Pod testing, Bioelectrical Impedance (BIA) analysis and Dual-Energy X-ray Absorptiometry (DEXA) Scans. Skinfold assessments are conducted by using a pair of calipers to measure subcutaneous fat on pre-determined sites throughout the body, including the triceps, sub-scapular region and the abdomen. This method can have a relatively high degree of clinician error, therefore, it is recommended that one go to a highly trained and experienced clinician. Body Pods tend to be one of the most accurate methods to measure body composition since they are highly sensitive machines that are capable of noticing the smallest of changes in LBM and body fat mass. Dexa Scans are more commonly used to assess bone density in women but can be used to measure overall body composition in both genders. BIA analyses use low-grade electricity to measure the difference in conductivity between fat mass and lean body mass.

The fact that BMI cannot accurately measure LBM is one of the strongest arguments against using this equation. In fact, the tide seems to be slowly turning against BMI, which, I believe to be a good thing. How can you determine a person's health based solely on their weight? The simple answer is, you can't.

For example, I stand at 5' 8'' and I usually weigh between 168-172lbs. On average, I tend to weigh in at 170lbs. According to my weight (kg) and my height (m), my BMI is 25.9 which puts me in the Overweight category. However, my LBM is 72% and my waist circumference is 82 cm; I have a BIA scale that measures my body fat mass, which was 28% as of this morning. On average, most females have between 25%-28% of body fat with approximately 12% of that total body fat being essential fat. The average male carries 12-15% body fat, with 3% being essential fat (Jeukendrup and Gleeson, 2010). Essential fat is fat that is required for bodily functions i.e. vitamin absorption or in the case of my gender, reproductive health and support.

Does my BMI mean that I am an unhealthy individual? Absolutely not. It is just a number and an outdated value that isn't very accurate. I hope that you, as my readers, can see that BMI is not the end-all, be-all, when it comes to your weight and your health.

Until tomorrow,

Sarah.

2 oz. Red-leaf Romaine with 1oz spinach, a sprinkle of tart dried bing cherries, a 1/4c of spicy candied pecans and 2tbs of homemade Balsamic Dressing (3/4 c EVOO, 1/4 Balsamic vinegar, basil, honey)

Good afternoon all! I want to take a brief moment to say Thank You to all of those who have liked my page so far and to those have started to follow it as well; this is only the beginning!

Today, I grappled with the decision to either tackle something somewhat controversial, like gluten, or write about something more personal so I've decided that an introduction into who I am might be a good foundation to start from. But fear not, I will be addressing gluten at some point in time.

As many of you may have gleaned, my name is Sarah Baird and I am a fairly recent graduate from the University of Wyoming. After a successful thesis defense in February 2016, I was awarded a Master's Degree of Science in the field of Food Science and Human Nutrition in May 2016. In addition to my Master's Degree, I hold a Bachelor of Science degree in Animal Science from New Mexico State University, two degrees that compliment each other.

In my day to day life, I try not to get swept up in the numbers game but rather, I try to focus on what I am putting into my body. That is why I am here to write about nutrition, to help illuminate some details on very clouded topics and hopefully, make a difference in some of your personal lives.

Cheers,

Sarah Baird.

Hello everyone! I've decided that today would be a fitting day to go public with this page. I have been considering starting a Nutrition-related platform for sometime now and I've decided to chase that dream.

The goal of this page is to educate people about nutrition and wellness. I will be posting and discussing various nutrition-related topics as well as posting recipes that I routinely cook for myself and my friends.

I am hoping to be as transparent as possible to show each and everyone of you that eating healthy is possible and that you can enjoy the pleasures of many foods without feeling guilty or ashamed.

Here's to a new adventure in the very public world of social media and I want to thank everyone for their support and welcome any and all questions.

Cheers,

Sarah Baird, M.S.