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Massage Therapy > Becca nutrition > Flashcards

Becca nutrition Flashcards

1
Q

What is a nutrient

A

The chemicals that the body extracts from food to promote life

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2
Q

How can nutrients be used

A

3 ways
Burned as fuel
Used as building material
Provide regulatory functions

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3
Q

What are whole foods

A

Any food that contains all the nutrients provided by nature

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4
Q

How is energy measured?

A

In calories

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5
Q

How is food, energy measured and what’s the measurements?

A

Food energy is measured in kilocalories.
1000 cal equals one kilocalorie

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6
Q

Why are macro nutrients needed?

A

They are needed in larger amounts as they are typically burned for energy and to a lesser extent as building material

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7
Q

Why are micro nutrients needed?

A

Micro nutrients are needed in smaller amounts because they are typically used for their regulatory functions

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8
Q

What is a calorie?

A

A calorie is the energy released in a chemical reaction

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9
Q

What happens when there is excess consumption of energy, yielding nutrients

A

They are converted to fat and stored in the body

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10
Q

What are antioxidants?

A

Chemicals which neutralize free radicals in the body

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11
Q

What are free radicals?

A

Free radicals are highly reactive molecules that can damage delicate proteins lipids, and even our genetic material. They can cause ageing and degeneration arthritis hardening of arteries, loss of hair, cardiovascular disease, cancer, and wrinkles.

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12
Q

What foods have the highest source of antioxidants?

A

Prunes, raisins, blueberries, blackberries, kale, strawberries, spinach, raspberries, brussels sprouts, alfalfa, sprouts, plums, broccoli, beets, oranges, red grapes, bell peppers, kiwis, cherries, and pink grapefruit

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13
Q

What are enzymes?

A

Proteins that speed up the chemical reactions of the body

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14
Q

How can we benefit from food derived enzymes?

A

Food enzymes are quickly destroyed when heated above 115°F, which means I in order to benefit from food derived enzymes they must be consumed raw

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15
Q

Foods that contain natural enzymes

A

Pineapple, papayas, mangoes, honey, bananas, avocados, sauerkraut, kimchi, kiwi, and ginger

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16
Q

What are hormones?

A

Chemicals which play important regulatory roles in the body

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17
Q

What are hormones made of?

A

Typically made of proteins amino acids or fats

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18
Q

How do hormones have an effect on how the body develops and works?

A

Hormones often, influence gene expression, which intern determines which enzymes are made. The body manufactures all of its own hormones, but the overall diet can have a profound effect on hormonal levels.

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19
Q

What is metabolism?

A

The sum of all the chemical reactions in the living organism

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20
Q

Chemical reactions in the body fall into two categories, what are they?

A

Anabolism refers to the building of molecules

Catabolism refers to the breaking down of molecules

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21
Q

How is metabolism regulated?

A

Metabolism is regulated, largely by the enzymes and hormones produced in the body, as well as the many regulatory nutrients such as ingested, vitamins, and minerals

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22
Q

What does water do for our body?

A

Water is a solvent that allows the body to extract nutrients from food. Water carries those nutrients through the walls of the digestive tract into the blood and into our cells

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23
Q

How do you estimate how much water and individual needs each day?

A

To estimate the amount of water and individual needs take his or her weight and divide by two this gives you the ounces of water required each day

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24
Q

When is the best time to drink water?

A

It is best to drink water more in the earlier part of the day as this is when the body is most actively involved in cleansing and elimination.

While eating water should be minimized as it dilutes the digestive juices and temp us to eat faster and less leading to indigestion and Gas

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25
Q

What is our bodies fuel of choice?

A

Carbohydrates

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26
Q

What can carbohydrates be broken down into?

A

Sugars and complex carbohydrates

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27
Q

What are examples of complex carbohydrates?

A

Starch, glycogen, and plant fibre

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28
Q

What happens when we break down and digest starch?

A

When we digest starch, we break down each starch molecule into many glucose molecules. This takes quite a bit of enzyme power, which means the body has to expand a substantial amount of its resources to digest starch.

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29
Q

What is the chemical make up of glycogen?

A

Glycogen consists of thousands of glucose molecules strung together in a branched chain similar to starch

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30
Q

How is plant fibre different than starch?

A

Indigestible complex carbohydrates like starch consist of many glucose molecules strung together, however in the case of fiber, they are strong in such a way that we cannot pry them apart with our digestive enzymes

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31
Q

What is soluble fiber

A

Soluble fibre tends to be softer and more absorbent. This includes all fruit pectin, and some forms of bran like barley, rye oats, as well as some legumes.

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32
Q

What do lipids do for the body?

A

Lipids tend to repel water. They are slimy and greasy, and they do not taste sweet.

Lipid serve as fuel and building material as well as producing some important regulatory functions

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33
Q

What regulatory functions do Lipids produce?

A

They are an important source of energy for our body cells

An ideal way to store energy

Provides padding and thermal insulation

The membranes of our body cells consist mostly of lipids

Important for maintaining a healthy nervous system

Used in the manufacturing of hormones

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34
Q

Three classifications of lipids

A

Triglycerides
Phospholipids
Steroids

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35
Q

Two classifications of triglycerides

A

Saturated and unsaturated fats

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36
Q

Two classifications of unsaturated fats

A

Monounsaturated, and polyunsaturated fats

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37
Q

Two classifications of polyunsaturated fats

A

Omega-3 and omega 6

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38
Q

Most common lipids

A

Triglycerides. These are the animal fats and vegetable oils we eat.

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39
Q

When we ingest more carbohydrates than we can burn for energy, what happens

A

The extra carbohydrates are converted into triglycerides and stored as fat in our body

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40
Q

What is the difference in shape between unsaturated and saturated fatty acids and why is it important?

A

The difference in shape between the two fatty acids is critically important it determines whether the fatty acids form a solid fat or liquid oil. This is because the hydrogen atoms act like a Velcro, which clings to surrounding molecules. The flattened molecule or saturated fats can stack up and stick together, forming a bond, strong enough to form of solid fat. The kinked molecule or unsaturated fats are unable to stick together as firmly thus forming liquid oils.

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41
Q

What makes monounsaturated fats different

A

They have only one set of double bonded carbons, and as a result, the chain is not too kinked, and therefore will form a thick oil that can easily solidify with relatively small drop in temperature

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42
Q

What makes polyunsaturated fats different?

A

They have multiple bare spots, resulting in multiple double bonded carbons they are therefore very, and as such produced very thin oils that usually remain liquid in the refrigerator

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43
Q

How are saturated fats more problematic?

A

Excessive saturated fats in the cell membrane results in stiffening of the membranes, making them less sensitive to insulin thus hindering blood sugar regulation

An increase in dietary saturated fats has been associated with Diabetes

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44
Q

What kind of fats are best for optimal health?

A

For optimal health, the body needs an ample amount of the thin polyunsaturated oils which gives cell membranes. The high level of fluidity required for optimal health.

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45
Q

What are essential fatty acids

A

Polyunsaturated fatty acids which are important for our health but cannot be made by the body

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46
Q

Why are essential fatty acids important

A

Deficiency can result in a variety of issues including skin rashes, brittle nails, developmental problems In children, prostate problems, and reproductive disturbances

47
Q

2 recognized essential fatty acids (EFAs)

A

Alpha linolenic acid (omega 3)

Linolenic acid (omega 6)

48
Q

Omega 3 found In what?

A

Flax seeds, hemp seeds, chia seeds, sesame seeds, walnuts, some beans, sea vegetation, algae, grass fed meats, egg yolks, and fish oils (modest amounts in some fruits and veggies)

49
Q

Why is omega 3 important

A

For controlling inflam, maintaining stable blood sugar, and keeping blood vessels soft and elastic. Inadequate levels of O3 contribute to pain, inflam, cardiovascular problems, and other forms of degeneration

50
Q

Omega 6 found in what

A

Veg oils, peanut oils, soy bean oil, corn oil, and safflower oil

51
Q

Why is omega 6 important

A

Growth and development (especially in the brain), deficiencies can result in hair loss, poor wound healing, and behavioural problems.

Excess O6 can result in O3 deficiency because it inhibits production of O3 oils.

52
Q

What are trans fats

A

Modified unsaturated fats that take on a new chemical makeup. Found in small amounts In whole food sources, but found in large quantities and I. Highly processed foods.

53
Q

Why are trans fats bad for the body.

A

High consumption of trans fats has been implicated in elevated cholesterol, CVD, diabetes, cancer, ADD and ADHD

The brain is particularly vulnerable to trans fats. The presence of trans fats in the diet disrupts our Omega-3 metabolic pathways for making DHA and can thus render the brain seriously deficient in this fatty acids.

54
Q

What are steroids

A

A class of lipids having a complex ring structure

Most common steroid in the body is cholesterol. It is made by the liver and has 3 major functions.

55
Q

3 major functions of cholesterol

A
  1. Converted into hormones such as cortisol
  2. Converted into vit D
  3. Helps to stabilize cell membranes, without it cell membranes would be to fluid and flimsy
56
Q

2 types of cholesterol (lipid protein complexes)

A

Low density lipoproteins (LDL) - have a lower protein count and are more likely to accumulate in the arterial walls clogging the arteries

High density lipoproteins (HDL) have a higher protein count, and are more likely to stay safely suspended in the body fluids.

57
Q

How much of the body weight is proteins

A

20%

58
Q

What is protein used for in our body

A

Our cells can burn protein for energy, but prefer to use it primarily as building material or for making regulatory substances.

59
Q

What does a protein molecule consist of

A

Many smaller molecules, called amino acids, strung together. A typical protein molecule consists of 50-300 amino acid molecules strung together.

60
Q

Structural proteins

A

Main structural proteins in the body is collagen which is a key ingredient of bone, mm, fibrous CT, skin and blood vessels

61
Q

Functional proteins

A

Includes a vast variety of different substances that carry out specific regulatory functions in the body. Among them are enzymes, hormones, and neurotransmitters

62
Q

What does protein do for our diet

A

When we eat proteins, our digestive system breaks them down into amino acids. These free amino acids are eventually absorbed into our cells, where the amino acids are reassembled to form our own unique proteins

63
Q

In order to make proteins and we need

A

All of the necessary amino acids must be present in the right proportion, some of these can be manufactured in the body.

64
Q

Essential amino acids are ?

A

Those which cannot be manufactured, must be ingested from the foods we eat.

65
Q

What is complete protein

A

High quality protein, that has all the essential amino acids in proper proportion required by us.

66
Q

Sources of high quality proteins

A

Meats, eggs and dairy

67
Q

Essential amino acids

A

Phenylalanine
Valine
Thronine
Tryprophan
Methionine
Histidine
Arginine
Leuciene

68
Q

Non essential amino acids

A

Alanine
Aspartate
Asparagine
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine

69
Q

Inadequate protein (to much or to little)

A

Not enough - lowered immunity, growth retardation, poor wound healing, irritability, low endurance, and mm weakness

To much - over tax liver, damage kidneys and has been associated with various degenerative diseases, such as osteoporosis, cancer, Alzheimer’s disease and CVD

70
Q

What are vitamins

A

A group of nutrients which play a wide variety of regulatory roles such as acting as enzyme helpers

71
Q

What are water soluble vitamins

A

B vitamins, and vitamin C, measured in milligrams

72
Q

Fat soluble vitamins

A

Vits A, D, E, and K. Measured In international units. Stored in body fat and can be toxic in large amounts

73
Q

How can vitamins be lost?

A

All vitamins are vital important to our health and can be lost easily through any sort of processing such as cooking and refining

74
Q

Vitamins A facts

A

Benefits the eyes (night vision)

Promotes healthy membranes and skins

Available in 2 forms: retinol and beta carotene

Deficiency symptoms include: night blindness, skin disorders, respiratory infections, loss of appetite

Overdose syndromes: eye disorders, dry skin, altered mucous membranes, loss of appetite

75
Q

B Vitamin facts

A

Help cells burn carbs for energy

Important for nervous system, skin, hair, eyes, mouth, mm tone in GI tract and liver integrity

Found in whole grains, brewers yeast, fruits and veggies

Deficiency symptoms: fatigue, depression, lack of mm tone, constipation, gray hair, acne, cracks in corners of the mouth, anemia

Vitamins B 12 is only b vit that is not readily available in commonly available plant foods. It is produced by bacteria that live in the top part of the soil, float in the air and stick to the surface of plants.

B12 is heat sensitive

76
Q

Vit C facts

A

Consists of a molecule called ascorbic acid

In almost all fruits and veggies

Functions include: vital in wound healing, regeneration and tissue maintenance, aids in formation of RBCs, strengthens vascular walls, fights infection and viruses, assists adrenal functions, major anti-oxidant

Deficiency syndrome: bruising, bleeding, slow wound healing, CVD, lowered immunity

77
Q

Vit D facts

A

More like a hormone then vitamins

Produced by body, UV light triggers conversion of cholesterol into vit D

Functions include: needed for absorption of calcium, bone formation, thyroid function, immune system, brain development in babies, blood sugar regulation.

Deficiency symptoms: Demineralization of bone, poor immune functions, depression.

78
Q

Vit E facts

A

Major anti-oxidant
Because it’s fat soluble, it is important in preventing the oxidation of LDL cholesterol

Helps dilate blood vessels, preventing clot formation

Supports reproductive system

Sources include: unrefined veg oils, raw seeds, nuts, soy beans

79
Q

Vit K facts

A

Functions include: important in blood clotting, helps with liver functioning, proper utilization of calcium

Deficiency symptoms: poor blood clotting, decreased bone density, greater tendency of calcium to deposit on arterial walls

Manufactured in intestines by the fermentation bacteria

Found in green veggies

80
Q

Minerals facts

A

Elements which are nutritionally important in relativity small amounts.

Minerals become ions when ingested. Electrolytes

Involved in mm contraction and relaxation, nerve impulses, digestion, hormone production, water balance, pH, antibody formation.

81
Q

Calcium facts

A

Most abundant mineral.

Helps maintain bones and teeth, pH buffer, regulates heart beat, needed for muscle contraction

Found in dairy, dark leafy greens, figs, olives, oranges, sesame seeds, fish with tiny edible bones

Proper absorption requires adequate HCI in the stomach, sunlight for production of vit D and exercise

Deficiency can result in mm cramps, osteoporosis, heart palpitations, insomnia and irritability

82
Q

Magnesium facts

A

Needed for carb and protein metabolism, pH regulation, and countering the stim effect of calcium in regards to heart function

Deficiency can result in insomnia, rapid pulse, heart problems, irritability, nervousness, and mm twitches

Found in green veggies, fruits, seeds and nuts

83
Q

Sodium facts

A

Functions as pH buffer with potassium and participates in mm contraction and nerve stimulation

Excess causes loss of potassium

Found in greens, seafood, meat, poultry, beets, carrots, and kelp

84
Q

Potassium facts

A

Important for regulating water balance, relaxation of heart mm and nerve impulses

Deficiency can result in insomnia, nervousness and irregular heart beat

Found in virtually all fruits and veggies

85
Q

Phosphorus facts

A

2nd most abundant mineral

Present in ever cell and is heavily involved in cellular metabolism

Serves as pH buffer

Deficiency results in poor bone and teeth structure, nervousness and irregular breathing

Found in animal products, grains, seeds and nuts

86
Q

Digestion involves mechanical and chemical digestion…. Explain both

A

Mechanical- grinding up large chunks of food and mixing it with digestive juices

Chemical- the breakdown of large food molecules into smaller molecules that readily pass through the wall of the alimentary canal and into the blood

87
Q

Protein digestion

A

A protein molecule consists of many smaller molecules called amino acids strung together into one or more chains

Chemical digestion of protein involves the breakdown of these chains into individual amino acids through the action of enzymes

88
Q

Carbohydrates digestion

A

There are three main forms of carbohydrates: monosaccharides, diaries, and polysaccharides

Digestion of carbohydrates is simple : reduce all the diaries and polysaccharides into monosaccharides, this is done through the action of enzymes

89
Q

Lipid digestion

A

Lipid digestion involves the breakdown of triglycerides into glycerol and fatty acids

Since lipids are highly insoluble in water, their digestion is not easy because the molecules tend to clump together and therefore become inaccessible to the enzymes

To make things easier, we have salts that emulsify the lipids, breaking the large clumps of fat into tiny clumps so that the enzymes can get into them more easily

90
Q

What is the whole food?

A

A whole food is one in which contains all the nutrients nature puts into it. Any whole food has a wide variety of macro and micro nutrients.

91
Q

Grain information

A

Tough outer covering of grain made of course fibre called brand

Inside of the grain is rich and starch grains also have a significant amount of protein. The major protein in grains is called gluten.

Grains have a number of issues to be aware of that necessitate moderation or for some individuals elimination from the diet

92
Q

Legume facts

A

Legumes are a good source of macro nutrients, containing significant amounts of protein, carbohydrates, and some lipids. If organically grown also a good source of micronutrients.

93
Q

Fruit facts

A

Fruits tend to be rich and simple sugars, vitamins, minerals, and antioxidants. Compared to other foods, it tends to be the lowest fats and proteins.

Have the least toxic residue of all other food groups and often provide carbohydrates, protein, and fat in a pre-digested form

Have a high water, Contant, and are also rich in pectin therefore most fruits are cleansing for the digestive system and the body in general

94
Q

Vegetable facts

A

Typically refers to edible roots, stems, and leaves

Leafy green vegetables tend to be rich in minerals and phytonutrients which make them good for alkalizing and cleansing the blood and liver and protecting against ageing and degeneration through their antioxidant action

Yellow or orange vegetables are rich and beta, which converts into vitamin A

95
Q

Nuts and seed facts

A

Tend to be high in protein and fats

Many nuts are an excellent source of trace materials

Since nuts and seeds tend to be rich and fats, they are best eaten in moderation

96
Q

Animal based food facts

A

Animal products are rich and protein and fat

Protein in animal products is considered to be of high-quality because it closely resembles our own proteins in terms of amino acid profile

Animal-based foods also contains certain critical nutrients that tend to be lacking or more difficult to get implant foods especially DHA, vitamin B, 12, vitamin D, two, selenium and zinc

The fat portion includes substantial amounts of saturated and trans fats

The toxic residue tends to be substantially higher compared to plant-based foods

Animal products are also subject to contamination, which is largely to do with farming practises

97
Q

Fish facts

A

Most easily digestible and nutritionally complete of the flesh foods, especially if eaten raw as in sushi

Omega-3 oil and minerals

Mercury content is a major concern

98
Q

Pork facts

A

Leaves largest toxic residue of the flesh of foods and can harbour a swarm of parasitic infections most notable trichinosis

Not easy to digest and by cooking at high temps, it becomes even more difficult to digest

99
Q

Beef facts

A

Tends to be cleaner than pork because the traditional food of cows is cleaner than the food consumed by pigs

100
Q

Poultry facts

A

Tends to be more digestible than beef and has less saturated fat commercially raised. Chicken is loaded with toxic residue, but free range is a better option.

101
Q

Egg facts

A

Excellent source of protein, omega-3 oils and fat soluble vitamins

Organic eggs are healthier and less likely to contain antibiotics

102
Q

Milk facts

A

Contains protein, sugar, and lipids

Loaded with vitamins and minerals, especially calcium

Protein used to make cheese, fat part used to make butter

103
Q

What is fermentation?

A

A process in which the food is partially broken down by bacteria or fungus, produces a wealth of beneficial, byproducts, such as vitamins, amino acids, lactic acid and enzymes

104
Q

Fermented food facts

A

Excellent way to get some of the nutrients that are missing in the diet due to the lack of fresh and raw foods

Also increases the digestibility of food that otherwise might be problematic

Examples are sauerkraut, pickles, miso and soy sauce

105
Q

How to evaluate any diet?

A

The nutrients to provide calories are carbohydrates fats, and protein

When food scientists and dieticians analyze any diet one of the first items they consider is the ratio of calories provided by the macro nutrients in the diet

106
Q

How we go off track with our diet

A

Most individuals go off track by over consuming calories

More specifically, the individual either over consumes carbs or fats or both

The typical modern diet tends to be rich in macro nutrients and efficient, micro nutrients

The result is an increase in weight and decline in health

107
Q

What does too much carbohydrates look like?

A

An excess of sugar in the body provides food for yeast and other types of fungi

If carbs flood the bloodstream in concentrations that exceed the bodies ability to move the glucose into cells the result is a spiking of the blood sugar

The body responds by producing high levels of insulin which has been associated with cardiovascular disorder, Alzheimer’s and rapid ageing of the tissues

If excess calories are consumed over the daily requirements, the carbs are converted into fat, which is then transported through the blood

The main source of carbohydrates are grains and starchy vegetables. The individual can easily over consume calories, while being deficient in vitamins, minerals, and phytonutrients.

108
Q

Too much fat looks like

A

The main issue was fat is that it doesn’t dissolve in water, ourselves, tissues, and organs require a watery environment, and can essentially get clogged up in the presence of too much fat

Fat saturated, fat and fat contributes to placing the arteries

High levels of fat in the blood are also associated with oxygenation of cells and type two diabetes

Foods are naturally high and fats tend to be high in protein, the toxicity that comes is likely to be accompanied by the toxicity of too much protein

109
Q

What does too much protein look like?

A

If the protein consumption is high enough, the amount of ammonia produced by the cells can actually exceed the livers ability to detoxify it, producing nausea

The extra uric acid from a high protein diet can easily form microscopic crystals that produce a constant low-grade irritation of tissues, most notable joints, and kidneys

Can result in gout and kidney stones

110
Q

Balancing a diet, what should your plate look like?

A

Half Fruits and vegetables
Quarter grains
Quarter proteins and fats

Water should be our drink of choice

111
Q

Three types of eating disorders

A

Anorexia nervosa, binge eating disorder, bulimia nervosa

112
Q

What is anorexia?

A

Refusal to maintain a normal bodyweight through dietary restriction

People have an extreme fear of gaining weight or becoming fat and have self-esteem centrally, determined by perception of body shape, and weight

Loss of menstruation often occurs in females and puberty may be delayed

113
Q

What is binge eating eating disorder?

A

Involves binge eating without compensatory behaviors, such as purging

Less well-known but most common

114
Q

What is bulimia?

A

Eating an excessive amount of food, followed by use of compensatory strategies to get rid of unwanted calories

Perceptions of shape and weight are also core determinants of self-esteem

Signs and problems associated with purging include : Russell sign (calluses on fingers from making self throw up) dental enamel erosion, parotid gland enlargement, bloodshot eyes, muscle wasting, bradycardia, hair loss, electrolyte changes

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