Fundamentals (1)

Question 1

What is Integrative healthcare?

Answer 1

Is a combination of allopathic medicine with naturopathic remedies

Question 2

What is an SAD, explain

Answer 2

Standard American Diet

• 3000+ “empty” calories on average
• High in refined/simple Carbs
• High in saturated fats
• High in sodium
• Low in quality micronutrients and water
• No seasonal eating

Question 3

What should a “Healthy American diet look like?

Answer 3

• Whole foods (unprocessed chemicals)
• Less refined carbs and fats
• Nourishing nutrient-dense foods
• Seasonal eating
• Local and organic
• Plenty of quality water

Question 4

What are the 3 body’s Metabolic Functions

Answer 4

- Building/Toning
childhood, pregnancy, increasing mass
- Cleansing
Reducing, recovery from illness/deficiency, purge excess
- Maintenance
Homeostasis, (normal optimal body state)

Question 5

Seasonal Eating: Spring

Answer 5

Cleansing

• Lots of dark leafy greens
• Helps detoxify

Question 6

Seasonal Eating: Summer

Answer 6

Maintenance

• Fresh fruits and vegetables
• Energy used to cool down and physical activities

Question 7

Seasonal Eating: Fall

Answer 7

Building

• Starchy, complex carbohydrates
• Help build body mass for winter (ie bear)

Question 8

Seasonal Eating: Winter

Answer 8

Maintenance

• Warm, cooked foods, dried foods
• Energy used to stay warm

Question 9

Functions of water?

Answer 9

• Composes bodily fluids (blood, lymphatic, intracellular fluid, digestive, fluid)
• Carries electrolytes, vitamins and minerals throughout the body
• Carries toxins out the body

Question 10

What are some contaminants in water?

Answer 10

- Microorganisms: bacteria, viruses,
parasites
- Disinfectants: chlorine, chloramines
- Inorganic Chemicals: asbestos,
heavy metals (lead, mercury, radon), nitrates, nitrites
- Organic chemicals: solvents,
pesticides, plastics, fertilizers

Question 11

What do they add to tap water?

Answer 11

Chlorine and Fluoride

Question 12

where does carbohydrate starches begin digestion?

Answer 12

In the Mouth using amylase, then continues in the stomach

Question 13

What does each 3 Small intestine segments do?

Answer 13

Duodenum
- Chemical digestion, enzyme-rich juices and bile complete micronutrient digestion
Jejunum
- Primary absorption site, contains microvilli and semipermeable membrane
Ileum
- Final stage, absorbs b12 and bile

Question 14

What enzymes does the pancreas produce and secrete?

Answer 14

Amylase - Carbs/starches
Protease/trypsin - protein
lipase - fats/lipids

Question 15

what hormones does the pancreas produce and secrete?

Answer 15

Insulin/ Glucagon - helps balance blood glucose levels

Question 16

What does Beneficial bacteria do?

Answer 16

• Lives in the large intestine
• Helps elimination, brake down material or harmful bacteria that survived digestion
• produces b vitamins and vitamin k

Question 17

How to increase digestion, absorption and elimination?

Answer 17

• Maintain healthy bacteria
• food combining
• fiber
• allow time between meals for digestion
• plenty of fluids
• exercise
• sleep
• chew and relax
• lower stress

Question 18

What are all the monosaccharides?

Answer 18

Glucose
Fructose
Maltose
Galactose
Xylose/Fucose

Question 19

What are all the disaccharides and where are they found?

Answer 19

Maltose - Glucose + Glucose (malt sugar)
Lactose - Galactose + Glucose (animal sugar; milk)
Sucrose - Fructose + Glucose (sugar cane, beets, maple syrup, sorghum, pineapple)

Question 20

What is an Oligosaccharide and where are they found?

Answer 20

Form of 3-20 sugar molecules.

- Pre-biotic foods; bananas, onions, asparagus, rye, garlic, chives, FOS

Question 21

What are proteins used for?

Answer 21

• Forming/maintaining muscles, hair, nails, eyes, internal organs (ie. heart, brain)
• Plays a role in immunity, antibody formation, hemoglobin, hormones, DNA

Question 22

How many amino acids are there and what categories are there?

Answer 22

22 animo acids
Essential - cannot be synthesized in the body
Non-essential are synthesized in the body
Conditional - depending on if we have certain ingredients we may be able to make in the body

Question 23

What are Complete Proteins and where to find them?

Answer 23

• complete proteins contain all 9 essential amino acids

- Meat, dairy, eggs, quinoa

Question 24

What are fats used for?

Answer 24

Energy source
transport fat-soluble nutrients
cell membrane formation
protection for internal organs (padding/insulation)

Question 25

What types of saturated fats are there

Answer 25

Lauric acid
myristic acid
palmitic acid
stearic acid

Question 26

what types of unsaturated fats are there?

Answer 26

monounsaturated and polyunsaturated `

Question 27

What type of fat is omega 3 and 6

Answer 27

polyunsaturated fat (linoleic acid/ linolenic acid)

Question 28

what type of fat is omega 9

Answer 28

monounsaturated fat (oleic acid)

Question 29

what is cholesterol and its benefit

Answer 29

a waxy-like substance, used to make bile, hormones, cell membrane and vitamin D

Question 30

where does fat begin metabolism own?

Answer 30

Separation in the mouth

Braking down in the stomach

Question 31

How to lower CVD risk

Answer 31

reduce long chain saturated fats (meats, hydrogenated food), increase b vitamins, antioxidant, balance bs, avoid smoking and exercise.

Question 32

Do micronutrients provide energy?

Answer 32

No, only act as co-enzymes to help convert macronutrients into energy

Question 33

what are the benefits of micronutrients?

Answer 33

essential for growth, digestion, elimination and immunity`