basics of nutrition final exam

Question 1

calcium goes with _________ to what benefits?

Answer 1

magnesium for bones and teeth, nervous system.
One relaxes an one constricts
Magnesium breaks up mucus while calcium produces it.

Question 2

magnesium is good for _______ and is a natural ______

Answer 2

stress

laxative

Question 3

Iodine works with ________ to_______

Answer 3

selenium which helps with the uptake of iodine, selenium is an antioxidant

Question 4

Chromium enhances _________

Answer 4

insulin function ie blood sugar, sugar depletes chromium

Question 5

sodium and potassium

Answer 5

• high sodium low potassium often result in high blood pressure.
• sodium and potassium are electrolytes as well as Cl+mag

Question 6

what do electrolytes do?

Answer 6

help regulate fluid and acid/base balance

Question 7

zinc and copper

Answer 7

if you have high copper low zinc this can result in emotional issues(schizophrenia)

• zinc is an antioxidant
• mens health helping mens reproduction, sperm, prostate
• pumpkin seed is a good source of zinc

Question 8

what do antioxidants do?

Answer 8

neutralize free radicals (fruits and veg are great sources)

Question 9

Ciliation

Answer 9

your protein needs to be digested 100% (into amino acid) all mineral need to attach

Question 10

sulfur

Answer 10

• macro-mineral
• is present in 4 of the amino acids
• is extremely important in liver function
• eggs, garlic, onions, cauliflower, brocolli

Question 11

Probiotics isn’t just about acidopholous

Answer 11

probiotics means pro-life

Question 12

Dysbiosis

Answer 12

imbalance in gut flora, usually happens from poor diet habits, drugs (BCP, antibiotics, even asprin, chemo and radiation) stress (low HCL)

Question 13

why are probiotics good?

Answer 13

function: digestive (help with eliminations, helps keep yeast in check, gas, bloating, GERD, IBS, indigestion
- immune system (anti-inflamatory, 70% of our immune function is in the gut
- produce B’s and vit K
- kefir, Bio K

Question 14

Digestive enzymes

Answer 14

pancreas-

• fat, breaks down with lipase in bile, smallest unit is fatty acids
• protein, breaks down with protease in HCL, smallest unit is amino acids
• CHO, breaks down with amylase, smallest units are glucose

Question 15

Papaya gives us ________

Pineapple gives us _________

Answer 15

Papain

Bromelain

Question 16

HCL supplement form

Answer 16

Betaine

Question 17

symptoms of poor digestion:

Answer 17

bloating, gas, belching, constipation, Low B12/iron/cal, poor mineral absorption, allergies, skin issues, candida/parasites, H.Pylori (strives in a low HCL environment)

Question 18

food sources that can stimulate HCL

Answer 18

-apple cider vinegar, lemons before you eat

Question 19

COQ10

Answer 19

fat soluble vitamin, powerful antioxidant, needed for heart health, increases oxygen uptake in the body, production is not enough for heart health. when on statin drugs you need to supplement. Body can produce, can also get from food
-organ meat, spinach, beans and grains

Question 20

Algae

Answer 20

(chlorella and Spirullina)- very high in nutrients, protein, iron, B12, liver support.
Kelp is a brown algae-very high in iodine

Question 21

antibiotic herbs/foods

Answer 21

• aloe vera- anti-inflamitory
• oil of oregano- immune system, can kill candida/parasites
• grapefruit seed extract- antioxidant, kills everything
• tea tree oil- fungal infection
• garlic- natural antibiotic, lowers cholesterol, sulphur based-good for liver, anti-inflamatory
• ginger-anti-inflamaroty,good for nausea, digestion
• tumric-curcumin- anti-inflamatory/anticancer
• honey(raw/unpasturized) antibiotic, energizer, increase nutrients.
• licorice-anti-inflamatory

Question 22

vegetarian or omnivore

Answer 22

eats plants and animals

Question 23

paleolithic diet-caveman diet

Answer 23

exclude dairy, legumes, all forms of sugar and grains. can be very acidic and cause many problems

Question 24

atkins/the zone

Answer 24

high protein low CHO diet. Body can go into ketosis and be hard on the kidneys

Question 25

vegan

Answer 25

watch for B12/protein/iron

Question 26

lacto-ovo-vegetarian

Answer 26

eats eggs and dairy

Question 27

pescovegetarian

Answer 27

no red meat

Question 28

flexitarian

Answer 28

vegetarian most of the time

Question 29

macrobiotic diet

Answer 29

exclusively cooked foods, holistic way of life. No animal products, avoids sugar/refined and processed foods

Question 30

raw food diet

Answer 30

food isn’t cooked higher than 118 degrees. (bc it destroys enzymes)

Question 31

2 things to improve digestion

Answer 31

probiotics and digestive enzymes

Question 32

to improve elimination:

Answer 32

fiber, exercise, EFA’s, vit C + magnesium + water

• relax (stress shuts down digestion),
• chew/eat slow
• no drinking with meals (water will dilute digestive enzymes so the body has to work harder to produce more)
• lemon water
• food combining

Question 33

why are people constipated

Answer 33

• high sugar diet
• no water
• medications
• travel

Question 34

food combining

Answer 34

• eat your fruits alone
• starch and protein is the worst combination
• eat only one protein at a time at a meal
• vegetables can be eaten with anything
• digestive sequencing- veg first, then starch then meat last.