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Welcome to the
HHPS Meeting!
Glad you could
make it.

THANK YOU!!

A big thank you to all who

volunteered & supported our first
HHPS Bake Sale yesterday. You
did a wonderful job. We sold all
our eggrolls!

T-Shirts & Membership Forms

T-shirts will be ordered as

of next week.

It is not too late to join the

society. We are still
accepting forms. Fees are
$30, you dont want to
miss out on next
semester!

Upcoming Events:
HOMECOMING GAME TAILGATE:
WHO: For all members; we are playing Tulane!
WHAT: We will network with our HHP peers and have a great
time!
WHEN: Saturday, November 8th 12pm. The game starts at
2:30pm
WHERE: Cullen Oaks Barbecue Pavilion

NOVEMBER Volunteering event:

The Kids Meals volunteering event is to be rescheduled to accommodate

our large group. Weve arranged a substitute opportunity:

CAN DO HOUSTON EVENT

WHO: CAN DO Houston holds creative public health events. This includes
gardening events for children and nutrition workshops for the public
WHAT: Engage community residents to try healthy snack samples & and to
learn a about nutrition through CAN DOs nutrition talking points-- all of which
will be provided to you on site.
WHEN: Friday, November 21st . There are 4 possible shifts. Sign up at the
front! Only members 2 members & 1 officer per shift
WHERE: 2 shifts per location: (1) Texas Marketplace 9505 Scott St.,
Houston, TX 77051; (2) J&B Food Market, 3637 Sunbeam, Houston, TX
77051

Nutrition Internship

The Kids Meals internship opportunity is in progress. We will

send you an application when it becomes available.

Additionally, CAN DO offers personalized internships to

nutrition and health related majors. Sign up for more
information. They currently already accepting applications!

http://www.candohouston.org

Next Meeting:
Thurs, November 20th 6:00pm @ Agnes Arnold Hall rm 15.

Dont forget our next meeting is our LAST informational

meeting of the year. We will be discussing Grad School Prep
for nutrition, physical therapy, occupational therapy, athletic
training, and any other field requested.

We will have a panel of grad school students & advisors to help

answer questions at this event.

This is the meeting you do not want to miss as we will be

breaking down each field and outlining the requirements to
make it into your preferred professional school.

Welcome Dr. Walsh! He will

share some information about
Sports Administration
(for those that missed the meeting and would like more information about Dr. Walshs presentation, please
comment on the FB page or email us @ hhpsociety.uofh@gmail.com )

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Welcome to our first
Discussion Series!

Today we are discussing ways to

maintain general health. We will
review topics on nutrition and
exercise. All questions are open to
discussion!

6 Questions about

EXERCISE

1.

To maintain a healthy lifestyle, how

often should I be active? At what intensity?

Most health benefits occur with at least 150 minutes a week of moderate
intensity physical activity, such as brisk walkingor 75 minutes of
vigorous activity. [1]
This comes out to be AT LEAST ~20 minutes of moderate activity a day
to maintain health in adults and older adults.
Recommendation increases to 60 min for children & adolescence.
These numbers vary from source to source.

Source: Cowell, Hailey A., ed. Public Health in the 21st Century : Physical Activity Guidelines for Americans and a Review of Scientific Literature
Used. New York, NY, USA: Nova Science Publishers, Incorporated, 2011. Web. 5 November 2014.

2.

Is it more effective to stretch before

or after a workout? Should I do both?

WHAT LITERATURE SAYS: Stretching in general can be done at anytime. Its

purpose is to loosen tight muscles. It is not recommended to stretch weak muscles.
When exercising, know which muscles are being activated. Tight muscles are those
that are over-activated. DO stretch these. Stretching the antagonistic weak muscle will
produce no benefit and may increase risk of injury.
WHAT DO OTHERS SAY: Flexibility is an important component of fitness.
Incorporating yoga and/or regular stretching routines into your training plan will help
ensure proper balance and mobility. Timing does not appear to be important;
stretching sessions can even be completed on their own with a light warm-up and cool
down.

Source: Clark, M. A., Lucett, S. C., Sutton B. G. (2014) NASM Essentials of Corrective Exercise Training. Philadelphia, PA: Wolters Kluwer
Health/Lippincott Williams & Wilkins.

3.

Is there a way to get rid of the soreness

that occurs a day or two after a workout?

WHAT LITERATURE SAYS: Although debatable, some research shows

that stretching can reduce delayed onset muscle soreness after exercise.
However this stretching does not decrease risk of injury [1]. Heat might also be
used. Soreness occurs due to tissue damage. Heat can activate certain channels
which in turn inhibits certain pain receptors. Heat also increases circulation which
encourages damaged tissue repair [2].

WHAT DO OTHERS SAY: Nothing can speed the healing process of

DOMS but can some treatments may temporarily relieve pain. The most effective
measure of prevention is to increase exercise intensity gradually which minimizes
the tissue damage.

Sources:
1. Jamtvedt, G., Herbert R. D., Flottorp, S., Odgaard-Jensen, J., Hvelsrud, K., Barratt, A., Mathieu, E., Burls, A., Oxman, A. D. (2010) A pragmatic
randomised trial of stretching before and after physical activity to prevent injury and soreness. British Journal of Sports Medicine, Volume 44(i14),
p. 1002.
2. Petrofsky, J., Berk, L., Bains, G., Khowailed, I., Hui, T., Granado, M., ... Lee, H. (2013). Moist heat or dry heat for delayed onset muscle
soreness. Journal of Clinical Medicine Research. Volume 5(6), 416-25.

4.

For injuries such as sprains, what is a

recommended treatment?

In the first stage of injury, the site is swollen due to inflammation.

Ice can be used to decrease pain and inflammation during this
stage. Next, heat should be applied to increase circulation to the
area and encourage tissue repair. Lastly, gradual movement at
the joint should help gain back function.
If you want more details, highly recommend Professor Hajime
Takashimas Sports Rehabilitation class!

Source: Clark, M. A., Lucett, S. C., Sutton B. G. (2014) NASM Essentials of Corrective Exercise Training. Philadelphia, PA: Wolters Kluwer
Health/Lippincott Williams & Wilkins.

5.

What is the difference between the

exercise plan of a person trying to gain weight

vs. a person trying to lose weight?
WHAT LITERATURE SAYS: Weight is determined by the imbalance of
:

caloric intake and energy expenditure. Those trying to lose weight must expend more energy
than they intake through diet. This can be done through increasing calories expended via
physical activity or by reducing consumption of calories via dietary restriction.
In the sense of gaining weight through increased skeletal muscle mass, resistance training is
recommended--- usually moderate sets & few repetitions of RM (rep max) loads. The idea of
resistance training is to increase protein content in skeletal muscle. It is done by increasing
the rate of protein synthesis or slowing protein breakdown through increased GH,
Testosterone, IGF-1 (insulin like GF-1) activity and decreased cortisol activity [2].

WHAT DO OTHERS SAY:

Energy balance is key! Track what you are

consuming and expending. It is primarily a numbers game. If you consume more calories than you
expend, you will gain. If you consume fewer calories than you expend, you will lose.

Sources:
1. Schrauwen, Patrick, Van Aggel-Leijssen, Dorien P.C., Hul, Gabby, Wagenmakers, Anton J.M., Vidal, Hubert, Saris, Wim H.M., & Van Baak,
Marleen A. (2002). The effect of a 3-month low-intensity endurance training program on fat oxidation and acetyl-CoA carboxylase-2
expression. Diabetes, 51(7), 2220.
2. Houston, M. E., (1999) Gaining Weight: The Scientific Basis of Increasing Skeletal Muscle Mass. Can. J. Appl/ Physiol. Volume 24(4): 305316.

Calculating Caloric Needs

Step 1: Calculate BMR (basal metabolic rate)

Step 2: Adjust for physical activity level to find daily calorie needs

6.

What is the difference between anaerobic

and aerobic exercise? What are the benefits?

Aerobic exercise is exercise that depends primarily on aerobic metabolism,

which requires oxygen to contract muscles. These are usually low to moderate
intensity workouts and can last a long duration. Benefits of aerobic exercise is the
ability to perform for long durations which can encourage burning calories in fat.
Overall, aerobic exercise is sufficient to maintain general health.
Anaerobic exercise depends more dominantly on anaerobic metabolic systems.
This includes high intensity workouts. When aerobic metabolism cannot sustain
energy demands, the body must recruit anaerobic systems to maintain muscle
contractions. Eventually, waste products of these anaerobic systems will result in
fatigue, and high level activity cant be sustained. Benefits of anaerobic exercise is
performance gains. Physical therapy often requires anaerobic exercises to build
muscle in weak areas of the body.

Sources:
1. Kenney, W. L., Wilmore, J. H., Costil D. L. (2011) Physiology of Sport and Exercise. Champaign, IL: Human Kinetics

4 Questions about

Nutrition

1.

Does snacking and eating frequently

increase health benefits?

WHAT LITERATURE SAYS: Some studies show that more smaller
and frequent meals can increase basal metabolic rate, which essentially allows
one to expend energy (and therefore burn calories) more quickly. Other studies
show that increasing number of meals a day does not have a significant effect on
BMR and may increase the desire to eat.

WHAT DO OTHERS SAY: When assessing health benefits and

weight control, The more important factor to consider is caloric intake. Meet your
daily energy expenditure needs by eating enough calories. The quality and
quantity of food is most important in maintaining health and should be the focus
for nutrition plans!

1.
2.
3.
4.

Zizza, C. A., (2014) Health snacking recommendations: One size does not fit all. Physiology & Behavior, Volume 134: 32-37.
Cameron, J., Cyr, M., & Doucet, &. (2010). Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week
equi-energetic energy-restricted diet. British Journal of Nutrition, 103(8), 1098-1101.
Lin, Ligen, Nuotio-Antar, Alii M., Ma, Xiaojun, Liu, Feng, Fiorotto, Marta L., & Sun, Yuxiang. (2014). Ghrelin receptor regulates appetite and satiety
during aging in mice by regulating meal frequency and portion size but not total food intake. The Journal of Nutrition, 144(9), 1349.
Ohkawara, K., Cornier, M.-A., Kohrt, W. M. and Melanson, E. L. (2013), Effects of increased meal frequency on fat oxidation and perceived hunger.
Obesity, 21: 336343. doi: 10.1002/oby.20032

2.

Is the food pyramid outdated?

WHAT LITERATURE SAYS: Yes. Recommended food

group portions have been updated by the USDA and the Dietary Guidelines
for Americans. These portions are summarized on MyPlate.gov which takes
age, sex, and physical activity into account. MyPlate provides the
SuperTracker tool to help personalize food plans. Dietary Guidelines are
updated every 5 years; the next update year is 2015. Her are some key
changes since 2010:

Increase fruit & vegetable intake (half your plate)

Increased consumption of dietary fiber, calcium, and vitamin D.
Decrease intake of solid fats; oils are recommended as a replacement
Increase variety of protein intake including meats, seafood, eggs, nuts,
etc.

WHAT DO OTHERS SAY: Some suggest that vegetables

and whole grains alone are sufficient for a healthy lifestyle.
Source: U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. How many vegetables are needed daily
or weekly? www.choosemyplate.gov/healthy-eating-tips/tips-for-vegetarian.html. Accessed November 5, 2014.

3.

What are the optimum times to eat?

WHAT LITERATURE SAYS: Studies recommend eating a 1-2 hours

after waking, to restore nutrients to the body after a long overnight fast. It is
also recommended to space meals throughout the day; eating large amounts
once a day can offset the energy intake/expenditure balance and elevate
fasting glucose levels due to decreased insulin sensitivity. Keeping a
consistent meal schedule is important. Random habits can offset the
circadian rhythm which can disturb metabolic systems and lead to a number
of negative health defects.

WHAT DO OTHERS SAY: Consistency is key. More study must be

done to determine what meal times will work best with the circadian rhythm
to maximize metabolic efficiency.

!. Carlson, O., Martin, B., Stote, K. S., Golden, E., Maudsley, S., Najjar, S. S., Ferrucci, L., Ingram, D. K., Longo, D. L., Rumpler. W. V., Baer, D. J., Egan, J., Mattson, M. P. (2007)
Impact of Reduced Meal Frequency Without Caloric Restriction on Glucose Regulation in Healthy, Normal Weight Middle-Aged Men and Women. Metabolilsm, 56(12): 1729-1734
2. Arendt, J., (2000) Melatonin, Circadian rhythms, and sleep. The New England Journal of Medicine. 343: 1114-1116.
3. Hagstrom-Toft, E., Bolinder, J., Ungerstedt, U. and Arner, P. (2011) A circadian rhythm in lipid mobilization which is altered in IDDM. Diabetologia 40, 1070-1078.

4.

How can vegetarians and vegans

maintain a balanced diet?

WHAT LITERATURE SAYS: The vegetarian and vegan diet can lead to
deficiencies in vitamin B12 and animal protein (rich in essential amino acids).
Vitamin B12 is found naturally only in animals. Nuts, legumes and beans are sources of
protein, but are not complete in providing all essential amino acids.

WHAT DO OTHERS SAY: Vegetables alone can provide sufficient protein.

Eating a variety of nuts and vegetables can still guarantee intake of essential amino acids.
Fortified cereals, soy and supplements may help to meet vitamin B12 demands.

1. Pawlak, Roman, Parrott, Scott James, Raj, Sudha, Cullum-Dugan, Diana, & Lucus, Debbie. (2013). How prevalent is vitamin [B.sub.12]
deficiency among vegetarians?(Special Article)(Report)(Author abstract). Nutrition Reviews, 71(2), 110.
2. McDougall, J., (2002). Plant foods have a complete amino acid composition. Circulation, 105: e197.
(also see to the response of the above article by American Heart Association)