Nutrition and Health Flashcards
Describe the impact of nutrition on performance and health, including meal planning strategies and supplementation. (68 cards)
What is the primary cause of the ‘deadly quartet’ according to Norman Kaplan’s research?
Hyperinsulinism (too much insulin) is the cause of the ‘deadly quartet’ which includes:
- Upper-body obesity
- Glucose intolerance
- Hypertriglyceridemia
- Hypertension
Kaplan’s analysis demonstrates a causal relationship rather than mere correlation.
What is the role of insulin in the body?
Insulin is a hormone produced by the pancreas that is essential for:
- Storage of energy in cells
- Allowing cells to receive amino acids and fat
Glucagon is the counter-regulatory hormone that releases energy from cells.
How can hyperinsulinism be induced?
Eating too much carbohydrate.
High insulin levels can lead to glucose intolerance, hypertension, and high triglycerides, which are risk factors for heart disease.
What dietary approach is recommended to avoid coronary heart disease?
Eat a diet consisting of:
- Meat and vegetables
- Nuts and seeds
- Some fruit
- Little starch
- No sugar
This diet is suggested to be exempt from coronary heart disease.
What is the significance of the French paradox in context to heart disease?
The French paradox suggests that:
- The French consume more dietary fat than Americans but have a lower incidence of heart disease.
- They consume significantly less refined sugar.
This challenges the assumption that dietary fat intake is the primary cause of heart disease.
What are the four effective nutritional strategies for avoiding heart disease?
- If you could not have harvested it out of your garden or farm, it is not food.
- Shop around the perimeter of the grocery store, avoiding aisles.
- If it has a food label on it, it is not food.
- If it is not perishable, it is not food.
These strategies aim to promote whole, unprocessed foods.
What is necessary for optimizing athletic performance?
- Weigh and measure food intake.
- Follow a diet of meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.
Accuracy in food consumption is critical for achieving elite performance.
What is the relationship between performance and dietary intake?
There is a one-to-one correspondence between Elite CrossFit performance and the accuracy and precision of dietary intake.
Weighing and measuring food can lead to significant performance improvements.
What factors are most relevant for determining dietary prescriptions?
- Lean body mass
- Activity level
Other factors, such as age or gender, are considered extraneous.
What chronic diseases are associated with deranged health markers?
- Obesity
- Coronary heart disease
- Type 2 diabetes
- Stroke
- Cancer
- Alzheimer’s
- Peripheral artery disease
These diseases often correlate with abnormal health markers.
What is the effectiveness of traditional medicine in treating chronic diseases?
It is primarily symptomatic and does not effectively treat chronic diseases.
Treatments often involve medications that address symptoms rather than underlying causes.
What percentage of deaths in the U.S. are attributable to chronic disease?
Seventy percent
What is the estimated number of diabetics in the U.S. by 2050 according to the CDC?
Up to a hundred million
What are the main components of the CrossFit stimulus?
- Constantly varied
- High-intensity functional movement
- Meat and vegetables
- Nuts and seeds
- Some fruit
- Little starch
- No sugar
What is the cost of chronic disease in terms of U.S. medical expenditure?
About $4 trillion a year, with roughly half wasted on unnecessary procedures and treatment of preventable conditions.
What is the ‘kinetic theory of health’?
It focuses on increasing work capacity and fitness to avoid chronic disease.
What does the Zone Diet emphasize for optimal nutrition?
- Balanced meals with blocks of protein, carbohydrates, and fats
- Weighing and measuring food portions
- Consuming meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar
What is the block composition for protein, carbohydrate, and fat in the Zone Diet?
- 7 g of protein = 1 block of protein
- 9 g of carbohydrate = 1 block of carbohydrate
- 3 g of fat = 1 block of fat
True or False:
CrossFit trainers provide medical health care.
False
CrossFit trainers provide non-medical health care.
What is the primary focus of CrossFit in combating chronic disease?
To enhance fitness and work capacity.
CrossFit aims to improve overall physical fitness, which helps in reducing the risk of chronic diseases.
Fill in the blank:
Chronic disease is described as a ______ ______.
deficiency syndrome
What constitutes 1 block of protein?
1 oz. of protein
Amounts for various protein sources may vary.
What constitutes 1 block of carbohydrate?
9 g of carbohydrate
This is a standard measurement for carbohydrate blocks.
What constitutes 1 block of fat?
3 g of fat
This measurement is crucial for meal construction.
