Unit 5 Flashcards
(228 cards)
1
Q
What is the purpose of the gut?
A
To act as a defense against invasion by disease-causing organisms and other contaminants and allow us to obtain nutrients efficiently
2
Q
Why does our GI tract work hard at keeping us free from harmful illnesses?
A
Because most food contains bacteria and other contaminants
3
Q
What does the acid in our stomachs do?
A
Kills harmful bacteria
4
Q
What does the mucosa contain?
A
Immune tissue that contains white blood cells
5
Q
What do phagocytes and lymphocytes do?
A
They are white blood cells that attack antigens (foreign substances), by engulfing and destroying the antigen (phagocyte), binding to the antigen (lymphocyte), or by producing antibodies (lymphocyte)
6
Q
What are some digestive tract disorders?
A
Heartburn/GERD, peptic ulcers, gallstones, diarrhea, constipation, ulcerative colitis, crohn’s disease, diverticulosis, colon cancer
7
Q
Do medications cure the disorders?
A
No, they only mask the symptoms
8
Q
What is important to have a properly functioning digestive system?
A
To figure out the cause of the problem and treat it appropriately
9
Q
What is one way that people are improving their digestive health?
A
Through the use of probiotics
10
Q
What are probiotics?
A
live cultures of various bacteria that help form our microflora
11
Q
What is the best way to obtain a high dose of probiotics?
A
Through a probiotic supplement with proper enteric coating but probiotics can be found naturally in properly fermented foods
12
Q
What happens if probiotics are encapsulated improperly?
A
They will release the bacteria in the stomach and the stomach acids will destroy the bacteria
13
Q
What is another supplement, besides probiotics, that can be used for bowel health?
A
Prebiotics
14
Q
What are prebiotics?
A
They are food for bacteria. Specialized plant fibers that beneficially nourish the good bacteria in the colon
15
Q
What helps reduce the incidence of colon diseases such as diverticula and colon cancer?
A
A high fiber diet (one that contains high amounts of plant foods - fruits, vegetables, legumes) can also help, plenty of water, antioxidants, and a healthy microflora (probiotics and prebiotics).
16
Q
What should be eliminated from the diet to reduce the incidence of colon diseases such as diverticula and colon cancer?
A
Eliminating sugar and refined grains
17
Q
What is one of the most common chronic diseases in modern times?
A
Diabetes Mellitus
18
Q
What characterizes diabetes mellitus?
A
High blood glucose levels
19
Q
What does uncontrolled diabetes damage?
A
The heart, blood vessels (leads to amputations), kidneys (kidney failure), Eyes, (lead to blindness), nerves
20
Q
Why is type 1 diabetes referred to as “child-onset”?
A
Because it s commonly diagnosed in children, but adults an get type 1 diabetes as well.
21
Q
What is type 1 diabetes?
A
An autoimmune disease where the immune system attacks the cells of the pancreas that produce insulin and destroys them permanently
22
Q
What is not produced by a person with type 1 diabetes?
A
They can no longer produce insulin on their own and requires the use of insulin shots or an insulin pump that is surgically implanted in the abdomen
23
Q
Where can insulin shots be given?
A
in the arm leg or abdomen
24
Q
What does the patient with type 1 diabetes have to be careful of?
A
To give themselves the appropriate dose of insulin based on grams of carbohydrates consumed
25
Is there a cure for type 1 diabetes?
No
26
What are type 2 diabetics?
Insulin resistant
27
Why are type 2 diabetics insulin resistant?
Because their pancreas produces insulin but the cells don't respond to it and glucose levels in the blood remain elevated
28
Is type 2 diabetes autoimmune?
No
29
What usually causes type 2 diabetes?
It usually occurs as a consequence of obesity (90% Type 2 diabetics are obese) or an imbalance of nutrients (to much bad fats, not enough nutrients, to many processed foods, etc.
30
What are some theories regarding the cause of type 2 diabetes?
- As fat cells swell they release a hormone called Resistin into the blood that desensitizes the insulin
- there could be a defect in the insulin signaling pathways
- muscle cells are filled with fat and insulin cannot open the receptor
31
How are the mitochondria affected in type 2 diabetes?
The mitochondria of the cells are not working properly and some people don't have as much mitochondria as others
32
How does the pancreas try to fix hyperglycemia first in type 2 diabetes?
At fist, the pancreas secretes excess insulin to try to fix the hyperglycemia, but over time the beta cells become weak and they don't keep up with the demand of the constant hyperglycemia
33
What happens to the beta cells of the pancreas in type 2 diabetes?
The beta cells can eventually stop working. This can lead to type 2 diabetics needing insulin shots.
34
What is the risk for type 2 diabetics taking insulin shots?
Patients given insulin as part of their treatment while their pancreas is still producing insulin are at risk of not making any more insulin because the need is no longer there since it is being supplied from the outside of the body.
35
How do medications work for type 2 diabetes?
- Stimulating beta cells to secrete more insulin than they do on their own
- Suppressing the liver's output of glucose
- Slowing glucose absorption into the blood from the digestive tract, thus blunting the surge of glucose immediately after a meal.
- by making the cells more receptive to insulin (reducing insulin resistance)
36
What has treatment focused on for type 2 diabetes?
Glucose and how to cut it out of the diet
37
What should treatment for type 2 diabetes be focused on?
Treating the cause of diabetes
- Obesity (through diet and exercise)
- Lower the bad fats int he diet to clean out the fat in the muscle cells
- Exercise to burnt he fat in the muscle cells and to make more mitochondria
- Reduce inflammation
38
How do you balance carbohydrates in the diet?
- By eliminating processed carbohydrates
- Eliminating wheat, cornstarch, sugar, potatoes
- Eating on a schedule (every 4 hours)
- Eating carbohydrates with proteins
- Focusing on whole foods
- Avoiding fast foods
- Avoiding artificial sweeteners
39
What muscles should be the focus for individuals with type 2 diabetes?
Focusing on large muscles
40
What characterizes hypoglycemia?
Abnormally low blood glucose levels (<70 mg/dL)
41
What are symptoms of hypoglycemia?
Irritability, weakness, rapid heartbeat, sweating, anxiety, hunger, headaches and trembling
42
What causes hypoglycemia?
Can be caused by poorly managed diabetes, too much insulin, excessive exercise, inadequate food intake, abnormalities in insulin production, abnormalities in the way the body responds to insulin
43
How can hypoglycemia be treated in healthy people?
By smaller frequent meals, more fiber risk foods, less simple sugars, and adequate protein intake
44
What contributes to tooth decay?
Sugars from food and from the breakdown of starches in the mouth
45
What produces an acid that erodes tooth enamel causing dental caries or tooth decay?
Bacteria in the mouth metabolizing the sugars and producing an acid.
46
What determines the amount of damage for dental caries?
Depends on how long food stays in the mouth
47
How long will bacteria produce acid after sugar has been eaten?
20-30 minutes after
48
What helps with reducing acid and restoring enamel?
Milk and cheese
49
What increases the risk of caries?
Frequent snacking, consuming foods that stick to the teeth, sucking hard candy, sipping on soda
50
Why were artificial sweeteners created?
In an effort to reduce the amount of sugar in the diet, either for weight loss or to normalize blood glucose levels in diabetics.
51
What has research shown with people who switch from regular sugar to artificial sweeteners?
They actually gain weight, not lose it
52
Have artificial sweeteners improved diabetes status?
No
53
What has been linked with high artificial sweetener use?
Cancer development
54
Why are sweeteners not good?
Sweeteners are not natural, they are not foods, they are chemicals and the body cannot use them to nourish itself.
55
What is the glycemic index?
It classifies food according to their potential for raising blood glucose.
56
What is the glycemic response?
The rate, magnitude and duration of the rise in blood glucose that occurs after food is consumed
57
What generally causes a greater glycemic response than unrefined carbohydrates?
Refined sugars and starches because consumed alone they leave the stomach quickly and are rapidly digested and absorbed
58
How long does it take for blood glucose levels to increase when drinking soda?
Within minutes
59
What type of food causes a lower glycemic response?
A fiber rich food because it takes longer to leave the stomach and slows absorption in the small intestine
60
What happens to the glycemic index when all 3 macronutrients (fats, carbohydrates, and proteins) are consumed in one meal?
Carbohydrate absorption is slowed therefore lowering the glycemic index
61
What are some problems with the glycemic index?
- Every chart has different numbers
- The foods tested will not always represent what you are eating
- The ripeness of a fruit or vegetable will affect the glycemic index
- Human error in the process of testing the food
62
Should the glycemic index dictate the foods you should or should not eat?
No, it is a useful tool though.
63
What can you eat without needing to use the glycemic index?
If you stick to eating whole foods and avoid eating processed foods, you will be eating a very healthy diet
64
What is lactase?
It is produced by the intestinal cells and is used to break down lactose
65
When is lactase activity highest?
At birth when the diet consists of only milk
66
When does lactase activity decline?
It declines dramatically during childhood and adolescence.
67
What causes people to develop lactose intolerance?
When people have so little lactase they develop lactose intolerance.
68
What is lactose intolerance?
The inability to breakdown lactose from the foods they eat.
69
What happens to individuals who have lactose intolerance?
The lactose does not break down to glucose and galactose and therefore, is not absorbed. The lactose travels to the large intestine, where bacteria feed on the lactose and produce gas, causing abdominal dissension, cramping and diarrhea
70
What dietary changes are needed for individuals with lactose intolerance?
Total elimination of milk products is not always necessary.
Most people can consume 1/2 cup serving at a time
Can consume fermented milk products that have lactobacillus acidophilus that break down lactose to glucose and galactose.
71
What breaks down lactose to glucose and galactose in fermented milk products?
Lactobacillus acidophilus
72
How does yogurt, hard cheeses, and cottage cheese affect individuals with lactose intolerance?
Yogurt usually produces fewer symptoms. Hard cheeses and cottage cheese are well tolerated (the lactose is lost with the whey during processing and lactose is diminished as the cheese ages.
73
What alternatives are there for lactose intolerance?
Lactic milk and lactic tablets to be taken with dairy
74
What is in lactose free milk?
It has the enzyme lactase added to it to break down the lactose. It does alter the tste
75
When should lactic tablets be taken for lactose intolerance?
The tablets contain the lactase enzyme so you take it at the same time as the lactose-containing food.
76
What is an alternative for those who are very sensitive to lactose?
Dairy alternatives such as soy milk, almond milk, rice milk, hemp milk, etc.
77
Are soy milk, almond milk, rice milk, hemp milk etc. real milks?
No, they are not from mammals so they do not contain any lactose.
78
What type of food did hunters and gatherers eat?
They ate almost all unrefined foods. Most of the processing was from cooking.
79
What type of food do we eat mostly today?
Refined foods that have been heavily processed and contain added refined sugars.
80
What are refined sugars?
Chemically identical to natural sugars, but do not contain the fiber, vitamins, minerals, and phytochemicals. (white sugars, syrups)
81
What is a whole grain?
A product made from the entire kernel of grain (the germ, the bran, and the endosperm)
82
What is the endosperm of grain?
The largest part of the kernel. Made up of primarily starch, but it also contains most of the kernel's protein, along with some vitamins and minerals
83
What is the bran layer of grain?
The outermost layer that contains most of the fiber and are a good source of many vitamins and minerals.
84
What is the germ of grain?
Located at the base of the kernel, it is the embryo where sprouting occurs. It is a source of oil and is rich in vitamin E.
85
What part of grain do we usually eat?
The endosperm
86
What part of grain is full of vitamins?
The germ
87
What is white bread and other refined products made only with?
Only with the endosperm
88
What is required since vitamins, minerals, and fiber were lost during processing?
The U. S. Government requires that some of those lost nutrients be added back.
89
Whats wrong with bread?
It's addictive, causes inflammation, and raises blood glucose levels as much as sugar.
It contains gluten
90
What is gluten?
A protein found in wheat, barley, spelt, and rye flours. It is what makes bread really chewy and soft.
91
Why have people developed a gluten sensitivity?
Because we tend to eat wheat in excess
92
What is a gluten sensitivity?
Characterized by the immune system attacking the peptides that gluten forms when it is broken down in the digestive tract.
93
What do controlled trials in healthy people show about gluten?
It can damage the intestinal lining, cause bloating, pain, stool inconsistency, and tiredness
94
What does gluten cause?
"Leaky gut" which can lead to intolerances of gluten and other food proteins
95
What are considered "bad fats"
Trans fats, which can be natural or man made
96
Where are natural trans fats from?
Found only in products that come from cows (beef and dairy), which are found in small amounts and are not necessarily unhealthy.
97
How are man made trans fats created?
They are created during the hydrogenation of fats
98
What do man-made trans fats do?
Fats are hydrogenated to extend the shelf life of foods
99
What causes fats to naturally spoil?
When they are exposed to oxygen
100
What type of fat is most vulnerable to spoiling (or becoming rancid)?
Unsaturated fats because they contain double bonds
101
Are double bonds chemically stable?
No
102
Where can oxygen bond on unsaturated fats?
To the place where the hydrogen atom is missing on the carbon chain
103
Why are saturated fats more stable than unsaturated?
Because they don't contain double bonds, so they are more resistant to rancidity (spoiling)
104
What have food manufacturers done in an effort to stop fats from spoiling?
They use the hydrogenation process to add hydrogen atoms to unsaturated fatty acids to make them more saturated.
105
What happens during hydrogenation of fatty acids?
Some double bonds break and allow the new added hydrogen atoms to bond to the carbon chain.
106
Are fatty acids fully hydrogenated?
There is rarely fully hydrogenation which means that some double bonds remain as double bonds, but what sometimes happens during this high energy process is that one of the hydrogens flips over to the opposite side of the carbon chain.
107
What is the natural position of the hydrogen atoms called?
Cis
108
What is the formation called when a hydrogen flips to the other side of a fatty acid?
Trans
109
What happens to the physical shape of the fatty acid when trans are formed?
The shape of the fatty acid changes from kinked to straight
110
Why are trans fats so bad?
1. They are not natural
2. They have been added to so many foods that it is difficult to avoid them in the diet
3. Americans eat a high processed food diet
111
What type of fat is found only in processed food?
Trans fats
112
What has research shown about a diet high in trans fats?
It increases insulin resistance, raises LDL levels and lowers HDL levels, and can cause chronic inflammation and other health problems
113
How can you avoid trans fats?
1. Should eliminate as many processed foods as possible
2. If you are eating processed foods, you should read the ingredients list on the package and avoid eating anything that contains partially hydrogenated oils
114
Where can hydrogenated oils be found?
In margarines
115
What is margarine?
It is a buttery spread that could be used as a substitute for butter that was invented during the low-fat craze where we blamed obesity on the amount of fat we were eating.
116
How is margarine made?
By taking a liquid oil (which would be mostly unsaturated) and adding hydrogen atoms to it, forcing the hydrogen atoms to bond to the carbon chains of the fatty acids and breaking the double bonds, which transforms the liquid oil to a solid fat.
117
Margarine is low in what and high in what?
Margarine is low in saturated fat and high in trans fat.
118
What is cardiovascular disease?
A general term for all diseases of the heart and blood vessels
119
What is the main cause of CVD?
Atherosclerosis (hardening of the arteries)
120
How is atherosclerosis developed?
The plaques in the arteries restrict blood flow and raise blood pressure, results are deadly
121
What is the #1 killer in the U.S.?
Heart disease
122
What is the procedure to allow blood to flow to your heart despite blocked arteries?
Coronary bypass surgery
123
How does coronary bypass surgery work?
It uses a healthy blood vessel taken from your leg, arm, chest, or abdomen, and connects it to the other arteries in your heart so that blood is bypassed around the diseased or blocked area.
124
What is restored after coronary bypass surgery?
Normal blood flow
125
What is another option to treat heart disease besides coronary bypass surgery?
Stents inserted into a clogged artery to increase blood flow.
126
How do you check blood cholesterol levels?
Through drawing blood. Your blood test report will show your cholesterol levels in milligrams per deciliter of blood (mg/dL).
127
What is the total number of cholesterol number based on?
LDL, HDL, and triglyceride levels
128
What are some ways researchers have studied to increase HDL levels?
Aerobic exercise, lose weight (especially if you carry your weight around the abdominal area), stop smoking, cut out trans fat, increase intake of monounsaturated fats, soluble fiber, increase consumption of omega-3 fatty acids, and drinking cranberry juice
129
What does the lowering of cholesterol have to do with?
Bile. After bile enters the small intestine and emulsifies fat, it has 2 possible destinations
130
What are the 2 destinations of bile after it enters the small intestine and emulsifies fat?
1. it is absorbed into the blood and recycled by the liver
| 2. it is trapped by dietary soluble fibers, carried to the colon and carried out of the body in the feces
131
What is used to make bile in the liver?
Cholesterol pulled from the blood to make new bile
132
What does most of the effort to prevent heart disease focus on?
Lowering blood cholesterol
133
What is used to lower blood cholesterol?
Prescription drugs called Statins
134
What is the problem with statin drugs?
They have a lot of side effects including pain, memory loss, liver damage, and can often damage other organs.
135
What do health professionals and government agencies recommend into order to lower blood cholesterol levels?
A low fat diet
136
Have cholesterol levels decreased in response to the use of statin drugs and low fat diets?
No, it turns out the cholesterol in foods is not bad for you
137
What did observational studies show about the link between saturated fats and cholesterol?
The more saturated fat in the diet, the higher the risk of heart disease, but there was never a well-defined mechanism for how saturated fats raised cholesterol.
138
What happens when we eat foods in the form of triglycerides?
The individual fatty acids within each triglyceride are not all identical, that is, you don't always have three polyunsaturated fatty acids, or three saturated fatty acids. The triglycerides are mixed. They contain a mix of polyunsaturated, monounsaturated or saturated. This shows us that avoiding saturated fat is unavoidable but also unnatural
139
What does research show us about saturated fats?
They are not unhealthy. But eating the typical American diet, high in fried foods, processed foods and fast food is still not a good idea.
140
What matters about food?
What does matter is the quality of the food, the source of the fat, the way it is prepared and the processing of it
141
What is the main source of saturated fats in most people's diets?
Fats from animal sources.
142
What are some animal saturated fats?
Whole milk, cream, butter, cheese, beef and pork, chicken and fish
143
What are plant saturated fats?
Coconut oil, palm and palm kernel oils
144
Why did we cut coconut oil out of the American diet?
Because it is mostly saturated oil we switched to other oils which were thought to be healthier such as peanut oil, corn oil, and soybean oil.
145
Is coconut oil healthy?
Yes, extremely. It doesn't contain omega-3 or omega-6 fatty acids but it is exremely beneficial for your heart, metabolism, immune system, skin, and thyroid
146
Where does coconut oil's health benefits derive from?
its special medium-chain fatty acids.
147
What makes coconut oil ideal for cooking?
Due to it being mostly saturated it has a higher melting point, especially at higher temperatures. Saturated fats are more chemically stable and can withstand higher cooking temperatures
148
People should choose food in what state?
It's most natural state; fresh meats, fresh fruits, and fresh vegetables
149
What should people avoid to make good choices?
Processed foods (and when unavoidable, make sure to pick products with quality ingredients).
Partially hydrogenated oils and fried foods
Meats with hormones, antibiotics and those that are grain-fed.
Imitation cheeses such as cheese food or cheese product
150
What type of seafood should people eat to make good choices?
Wild caught seafood.
151
What type of dairy products and eggs should people buy to make good choices?
Dairy products from grass fed cattle and eggs from pasture-raised chickens (different from cage free)
152
What type of fat/oil should people use to make good food choices when cooking at high temperatures?
Use more saturated fats/oils like coconut oil, butter, palm fruit oil
153
Why is the ratio of omega-6 to omega-3 important?
Because these fatty acids play different roles in the body so it is important to _________ the dietary omega-3 and omega-6 in order for the body to function optimally
154
How is the ratio of omega-6 to omega-3 in the American diet?
It is off, just like in our bodies
155
Which omega fat are we consuming to much of? not enough of?
We consume way to many omega-6 fats and not enough omega-3 fats
156
How are we disturbing the omega-6 to omega-3 ratio?
Omega-6 fats are not unhealthy, we need them, but we are getting them from the wrong sources and we are getting too many of them, therefore disturbing the ratio
157
What should the omega 6:3 ration range from?
1:1 to 5:1.
158
What is the current range?
15-20:1 because we consume too many processed (and genetically modified) vegetable oils such as corn oil, vegetable oil, canola oil, soybean oil, and margarines
159
Corn oil, vegetable oil, canola oil, soybean oil, and margarines are considered what?
Pro-inflammatory. They can cause some serious damage to the body leading to chronic diseases. These oils exclude most of the original nutrients. The processing also includes trans fats. They also contain herbicides
160
What is the best way to improve your omega-3 to omega-6 ratio?
To eat the following types of high-quality food:
- unprocessed organic oils (extra virgin olive oil, coconut oil, avocados and avocado oil, and organic butter)
- Meat from animals that are free ranging and/or grass fed, which are higher in beneficial omega-6
- Raw nuts and seeds, flax, chia, sunflower, sesame, pumpkin, almond, and english walnut seeds. high in omega 3
- Egg yolks from pasture-raised hens rich in omega-3
161
How is omega-3 beneficial?
It helps prevent blood clots, protects against irregular heart beat, lowers inflammation, improves memory, lowers blood pressure, and may help protect against cancer.
162
What are major food sources of omega-3
Walnuts and walnut oil; flaxseeds and flaxseed oil, beans and wild rice, pasture-raised animals, fatty fish (mackerel, salmon, sardines) should be wild caught, fortified foods and supplements
163
So what does cause high cholesterol?
Still being debated. There is evidence that points to sugars/refined carbs, chronic inflammation
164
What is Protein Energy Malnutrition (PEM)?
A deficiency in protein an calories that occurs either when the diet is too low in protein or when your body has increased protein needs
165
Where in the developed world is Protein Energy Malnutrition seen?
In children with inadequate food intake, people who consume a high processed carbohydrate diet (lots of crackers, cereal, breads, pasta, rice and not enough protein sources), people with anorexia or other eating disorders, alcoholics and the homeless
166
How is protein energy malnutrition characterized in the developing world?
Characterized by loss of muscle and fat mass with increased risk of infection. PEM usually occurs as either Marasmus or Kwashiorkor
167
What is Kwashiorkor?
Severe protein deficit; moderate energy
168
What are symptoms of Kwashiorkor?
Edema, mild to moderate weight loss, maintenance of some muscle and subcutaneous fat, growth impairment (60-80% normal weight for age), and fatty liver develops quickly usually when children are weaned from breast milk
Large stomachs
169
What is marasmus?
Severe protein and energy deficit; "to waste away," caused by starvation and severe weight loss.
170
What are symptoms of Marasmus?
Wasting of muscle and body fat (skin and bones appearance), severe growth impairment (less than 60% of normal weight for age), develops gradually
171
Why does most of the world not consume sufficient amounts of animal products?
Due to poverty. Most people are vegetarians, but not by choice.
172
What is the problem with not consuming animal products?
The quality of proteins
173
What is protein quality determined by?
It is determined by how good the protein is at providing the body with all the essential amino acids
174
What are high quality proteins?
Complete proteins that contain all 9 essential amino acids, they are more easily digested and come from animal and soy proteins (and quinoa)
175
What are incomplete proteins?
They are lower in 1 or more essential amino acid(s), are found in most plant proteins, and are more difficult to digest
176
How do vegetarians get all of the essential amino acids?
Through protein complementation
177
What is protein complementation?
The process of combining proteins from different sources so that they collectively provide all the essential amino acids needed.
178
How is protein complementation usually achieved?
By combining a grain with a legume i.e. beans and rice, peanut butter and bread, or humus and pita bread.
179
When do complementary foods need to be eaten?
Not at the same meal, so eating a variety of plant foods throughout the day can still provide needs
180
What is to blame for allergic reactions?
Our immune system, even though it protects us from many invaders
181
What are food allergies?
Adverse immune responses to a specific food protein
182
When does an allergic reaction occur?
When the immune system produces antibodies to an allergen. Food allergies occur when the body sees a food protein as an antigen.
183
What is the way to avoid future allergic reactions and/or death?
Elimination of the food protein that causes the allergic reaction
184
What are most common allergies?
Milk, eggs, peanuts, tree nuts, wheat, soy, fish, shellfish. Allergies to fruits/vegetables often occur in late life.
185
What is celiac disease?
An allergy to the protein gluten found in wheat, rye, spelt, and barley.
186
What is the immune response triggered by celiac disease?
The gluten triggers an immune response that damages the vili of the small intestine
187
What symptoms are seen for celiac disease and when do they manifest?
Symptoms are not immediate and allergy is difficult to diagnose. People with celiac disease feel pain, cramping, diarrhea/constipation, bloating, fatigue, and other symptoms
188
What is the way to fix celiac disease?
Total elimination of gluten containing foods is necessary. Such as bread, pizza, pasta, cookies, crackers, flour tortillas, doughnuts, pies, buns, pastries, etc
189
What is food intolerance?
An adverse reaction to food that does not provoke the immune system. The symptoms can be the same as those of food allergies
190
What epidemic is only getting worse over the years in the United States?
The obesity epidemic
191
How have health agencies affected the obesity epidemic?
They have tried a variety of methods to get americans to be healthier, but so far most things have not worked
192
Who is to blame for the obesity epidemic?
There is lots of finger pointing as to who is responsible for America's obesity problem, and there really isn't just one person to blame.
193
What is the most important thing to do for the obesity epidemic?
Is to become educated consumers and take responsibility for our health and the health of our families
194
Whats wrong with having too much fat?
- Psychiatric and psychological problems such as depression and low self esteem
- Asthma and breathing problems at night (sleep apnea)
- Gallstones
- Gynecological problems including an abnormal menstrual cycle and infertility
- Cardiovascular diseases incl. high blood lipids, atherosclerosis, hypertension, and stoke
- Cancers of the breast, colon, prostate, and uterus
- arthritis
195
What is Body Mass Index (BMI)?
The current standard for assessing the healthfulness of body weight
196
What is the equation for calculating BMI?
BMI= (weight (lbs) X 703 ) / height squared in inches
197
BMI and being underweight?
Being naturally lean and thin is just fine. Being thin due to starvation, undernourishment, or eating disorders is NOT healthy
198
BMI and being overweight?
A person may be overweight but exercises weekly and eats healthy
199
BMI and having muscle vs. fat?
What really matters is body composition. Lots of muscle mass can result in a high BMI
200
What makes up the body for BMI?
The relative proportions of fat and lean tissue that make up the body
201
Excess fat or excess weight put you at risk?
Excess weight is only part of the story - excess body fat is what really puts you at risk
202
How do you test body fat %?
1. Skinfold measures
2. Underwater weighing
3. Air displacement (BodPod)
4. Bioelectrical impedance
5. Dual-energy x-ray absorptiometry
6. Near-infared interactance
203
Is the location of the body fat important?
Yes, where the fat is located is also very important in determining health risk.
204
Does subcutaneous fat increase health risk?
Fat located under the skin (subcutaneous fat) does NOT increase health risk. Fat around the thighs and lower body is subcutaneous
205
Does visceral fat increase health risk?
Yes, Visceral fat, located around the organs in the abdominal area) DOES increase health risk
206
What is a good way to indicate visceral fat storage?
Waist circumference.
- In men a BMI of 25-34.9 kg/m2 and a waist circumference >40 inches indicates visceral fat storage.
- In women a BMI of 25 to 34.9 kg/m2 and a waist circumference >35 inches indicates visceral fat storage
207
What is the Paleo diet?
Uses the theory of eating more like our ancestors who were hunters and gatherers, eating almost all unrefined foods. It lacks feasibility restricting consumption of all grains, all dairy, all legumes, potatoes and other vegetables in the nightshade family, all processed foods and sugars and several types of oils
208
What is the problem with the Paleo diet?
It is too restrictive. Also, we aren't hunters/gatherers anymore; we don't have access to wild food, we can't eat high levels of fat because we don't hunt all day, we don't feast and fast anymore
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When was the low fat diet a fad?
In the 1980s and 1990s the health agencies recommended low fat diet and food manufacturers began altering their products to contain less fat or no fat at all
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What is the problem with a low fat diet?
We need fat. Altering a natural food also changes the proportion of the other nutrients. Most of the foods that were changed to low-fat were already processed foods that were not good for you to begin with. And lastly, food manufacturers added sugar to these foods to make them more palatable after the fat was removed
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What is the low carb/high protein diet and how did people do that?
It has its benefits, if done correctly, but unfortunately people took this to mean that they could eat all the meat they wanted and eliminated most carbohydrates. Low carb also meant low sugar, but instead of eliminating sugar, we switched to artificial sweeteners, which are not healthy alternatives
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What is wrong with the low carb/high protein diet?
It is also very restrictive because the only food group that does not contain carbohydrates is the meat group.
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Are vegetarian diets healthy?
Eliminating animal products is not necessarily healthy. Vegetarians did tend to be healthier bc they were eliminating the poor quality and processed meats, but they were also eating lots of processed carbohydrates. We now know that animal products are okay as long as the quality is good.
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What is great about vegetarian diets?
Eating lots of fruits and vegetables
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What is the latest government food guide and how long have they been providing dietary guidelines?
The government has been providing dietary guidelines for over 100 years. The latest government food guide is the MyPlate
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What is the problem with the MyPlate food guideline?
It is up to each person's interpretation with milk, and vegetables and grains in large quantities
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What alternate version of MyPlate does the prof prefer?
The one from harvard medical school with water and healthy oils and more vegetables
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Do "calories in = calories out?
No. Most people who are obese actually consume very little calories. The less you eat, the more weight you gain.
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What is appetite?
The desire to eat
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What is hunger?
The physical sensation desiring foods triggered by internal physiological signals
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Do people who live in areas where there are lots of fast-food restaurants tent to have lower or higher BMI's?
Higher
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How has portion size changed?
Increased during the years
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What also has contributed to the increase in the number of calories?
Social changes.
2 income families with working mothers.
Single parents using prepackaged, convenience and fast-food meals
Longer work hours and longer commutes to work
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How has activity level affected the obesity epidemic?
We are moving less due to less physically demanding jobs, more driving, less active recreation, less active chores/work, reduction in P.E. classes, less outdoor play
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How is gastric bypass done?
The old stomach stays inside to continue producing acids and enzymes. The small intestine is used to bypass the stomach through connecting it to the top portion of the stomach.
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How is gastric banding done?
The surgeon uses a gastric band to reduce the opening from the esophagus to the stomach.
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Is liposuction a good idea?
Is more about physical appearance than health. Subcutaneous fat is removed from eh abdomen, hips, or thighs. Complications include infection, scars, and swelling. Fat can reappear at the site where it was removed, its not permanent
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What should one do if they are trying to lose weight?
1. Full blood lipid panel and check for hormone imbalances
2. check for food intolerances and nutrient deficiencies
3. Eat high quality whole foods and avoid processed foods; putting focus on having a healthy body instead of a skinny one; listening to body's cues of hunger and satiety
