exci 233 Flashcards
keto diet %
5% carbs, 70% fats, 25% protein
paleo diet %
30% carbs, 40% fats, 30% protein
recommended vitamin D intake
600 IU (15 micrograms) per day
Canada ranking food security
7th worldwide
4 initiatives within food policy
increasing access to affordable food, improving health and food safety, conserving our natural resources growing higher quality food
pastoralism
animals are released for grazing
food groups at conU
frigo vert , challenge food culture
peoples patato
soup kitchen based on donations
soluble vs insoluble fiber
soluble slows digestion, lowers blood cholesterol whereas insoluble speeds food through digestive tract avoiding conspitation
subcutaneous vs visceral fat
subcutaneous: under skin, less harmful
visceral: around organs, linked to disease
sarcopenia obesity
low muscle high fat
high glycemic response
refined carbs (pasta…), low fibre protein fat), digest quickly, blood sugar spike
low glycemic response
high protein fibre fat, slow digestion, gradual blood sugar rise
High Omega-6:Omega-3 Ratio
Promotes chronic inflammation, leading to tissue damage and disease.
Balanced Omega-6:Omega-3 (via Mediterranean Diet)
Supports inflammation resolution and better health.
Mediterranean diet
fruits, vegetables, whole grains, fish, olive oil)
Omega-3 Sources:
Salmon, sardines, mackerel.
Flaxseeds, chia, hemp, walnuts, algae.
carbohydrates
fruits, veggies, whole grain
omega 3 sources
fatty fish, nuts, seeds, olive oil
probiotics vs prebiotics
probiotics: beneficial bacteria that supports gut health (kimchi, sauerkraut, miso)
prebiotics: non digestive fibres that feed good bacteria(garlic, onions, banana)
supplements vegans should take
b12, iodine, vitamin D, omega 3
supplement
north hem: vitamin D
no fish: omega 3
daily recommendation
1500-2000 IU
food sources high in iodine
table salt, seaweed, eggs
which supplement(s) can potentially prevent development of a cold:
ECHINACEA
supplement(s) that can potentially decrease the severity/duration of symptoms
ZINC AND VITAMIN C
3 celular processes contributing to aging
metabolic dysfunction, inflammation, oxidative damage
Feast vs. Famine & IF (intermediate fasting) Benefits:
Famine Mode: Conserves energy, slows metabolism, reduces cell division.
Feast Mode: Mobilizes fat stores, boosts metabolism, increases cell division.
Food Sources:
ALA (Alpha-Linolenic Acid): Flax, chia, hemp seeds, walnuts, dark green leafy vegetables
EPA & DHA: Cold-water fish (salmon, sardines, mackerel)
The 4 C’s of Addiction
Craving
Control
Compulsion
Continued Use
3 Main Eating Disorders:
Binge Eating Disorder (BED), Bulimia Nervosa, Anorexia Nervosa
Decolonization
Dismantling colonial systems and restoring Indigenous autonomy.
Re-indigenization:
Revitalizing Indigenous cultures, languages, and traditions.
Reconciliation
Building respectful relationships between Indigenous and non-Indigenous peoples.
Orange Shirt Day
(September 30) honors Indigenous children forced into residential schools and raises awareness of their lasting impact.
Stewardship/guardianship
responsible care for the environment and community, ensuring sustainability for future generations.
Indigenous world:
Time is non-linear and cyclical, Life compass is internal, guided by relations with people and the landLife compass is internal, guided by relations with people and the land
Ecotherapy
Increased serotonin levels and endorphin production (promotes happiness and reduces irritability), Lowered cortisol, and blood pressure levels and less activity of the amygdala, Reduced symptoms of anxiety/depression, increased feelings of calmness
Phytoncides
Antimicrobial chemicals released by trees and plants that, when inhaled, may boost immune function and reduce stress.
Negative air ions
Electrically charged particles found in damp air, thought to enhance mood, reduce stress, and improve cognitive function.
Mycobacterium vaccae
A soil bacterium that, when inhaled or ingested, may stimulate serotonin production, potentially improving mood and reducing anxiety.
