M Metabolism
This is the body ’ s powerhouse to life and there are three components of metabolism : 1 ) Basal metabolic rate ( BMR ), which is the amount of energy a person needs to keep their body functioning ( i . e . breathing , blood circulation , body temperature , cell growth , brain and nerve function and muscle contraction ) at rest . There are many factors that affect BMR including muscle wasting or diminishing muscle mass from ageing , malnutrition , not eating enough food , dieting / starving or fasting can reduce BMR by 15 %. Loss of lean muscle further reduces BMR ( BMR accounts for approximately 50-80 % energy use ). 2 ) Energy needed during physical activity ( 20 % daily energy ). 3 ) Thermic effect of food ( i . e . energy used to eat , digest and metabolise food ), which accounts for 5-10 % energy use .
N Nutrients
These are the wonderful molecules in food that promote growth and sustain life . Nutrients can be classified as macronutrients ( energy , carbohydrate , protein , fat , water ) and micronutrients ( the many vitamins and minerals ).
O Opportunity
Good nutrition leads to great opportunities in life , including the chance to be a productive member of society .
P Physical activity / moving your body
This is key to optimum health . Finding the joy of movement and encouraging all physical activities , rather than prescribing a specific exercise routine to alter your body shape or size . Choose to move because it makes you feel good , and because it ’ s great for your health .
Q Quality of life
Your quality of life is greatly enhanced with good nutrition .
R Rest and relaxation
These are major factors in self-care that will enhance health . These include physical , mental and social wellbeing . When rest and relaxation are not optimal , you may use food as a means to find balance , which can negatively affect your relationship with food and your body .
S Science
Nutrition is an evolving science . Recommendations from Accredited Practising Dietitians are always backed by scientific evidence .
T Tasty food
Your five senses ( i . e . sight , smell , sound , taste and touch ) will help you to enjoy food .
Underestimating the value of
U nutrition and yourself
Do you underestimate the value of nutrition in your life ? Do you underestimate yourself ? If so , stop ! You are awesome and improved nutrition can help you feel that way .
V Value your health
It ’ s your biggest asset , after all ! Because without health what do you have ?
W Wellbeing , not weight
Be careful what you focus on . Embracing respectful care that acknowledges and ceases weight discrimination , stigma and weight bias will serve your health better than focusing purely on weight alone .
X Chromosomes
Genes , genetics , nutritional genomics , nutrigenetics , epigenetics – it ’ s all a fascinating evolving science , and just one of many tools in any dietitian ’ s toolkit . This is a new exciting aspect of nutrition science so watch this space to learn more about how this knowledge can help you enhance your health .
Y
Yo-yo weight loss dieting
Also called ‘ chronic dieting ’ this is a detrimental practice for your health because 95 % of diets don ’ t work , and they can also be significant risk factors for developing an eating disorder .
Z Zzzz
Get enough sleep ! Sleep affects your metabolism and nutrition choices so make sure you aim to get an average of eight hours of sleep every night .
SPRING 2016 YMCA HEALTHY LIVING MAGAZINE 5