Fundamentals (1) Flashcards
What is Integrative healthcare?
Is a combination of allopathic medicine with naturopathic remedies
What is an SAD, explain
Standard American Diet
- 3000+ “empty” calories on average
- High in refined/simple Carbs
- High in saturated fats
- High in sodium
- Low in quality micronutrients and water
- No seasonal eating
What should a “Healthy American diet look like?
- Whole foods (unprocessed chemicals)
- Less refined carbs and fats
- Nourishing nutrient-dense foods
- Seasonal eating
- Local and organic
- Plenty of quality water
What are the 3 body’s Metabolic Functions
- Building/Toning childhood, pregnancy, increasing mass - Cleansing Reducing, recovery from illness/deficiency, purge excess - Maintenance Homeostasis, (normal optimal body state)
Seasonal Eating: Spring
Cleansing
- Lots of dark leafy greens
- Helps detoxify
Seasonal Eating: Summer
Maintenance
- Fresh fruits and vegetables
- Energy used to cool down and physical activities
Seasonal Eating: Fall
Building
- Starchy, complex carbohydrates
- Help build body mass for winter (ie bear)
Seasonal Eating: Winter
Maintenance
- Warm, cooked foods, dried foods
- Energy used to stay warm
Functions of water?
- Composes bodily fluids (blood, lymphatic, intracellular fluid, digestive, fluid)
- Carries electrolytes, vitamins and minerals throughout the body
- Carries toxins out the body
What are some contaminants in water?
- Microorganisms: bacteria, viruses, parasites - Disinfectants: chlorine, chloramines - Inorganic Chemicals: asbestos, heavy metals (lead, mercury, radon), nitrates, nitrites - Organic chemicals: solvents, pesticides, plastics, fertilizers
What do they add to tap water?
Chlorine and Fluoride
where does carbohydrate starches begin digestion?
In the Mouth using amylase, then continues in the stomach
What does each 3 Small intestine segments do?
Duodenum
- Chemical digestion, enzyme-rich juices and bile complete micronutrient digestion
Jejunum
- Primary absorption site, contains microvilli and semipermeable membrane
Ileum
- Final stage, absorbs b12 and bile
What enzymes does the pancreas produce and secrete?
Amylase - Carbs/starches
Protease/trypsin - protein
lipase - fats/lipids
what hormones does the pancreas produce and secrete?
Insulin/ Glucagon - helps balance blood glucose levels
What does Beneficial bacteria do?
- Lives in the large intestine
- Helps elimination, brake down material or harmful bacteria that survived digestion
- produces b vitamins and vitamin k
How to increase digestion, absorption and elimination?
- Maintain healthy bacteria
- food combining
- fiber
- allow time between meals for digestion
- plenty of fluids
- exercise
- sleep
- chew and relax
- lower stress
What are all the monosaccharides?
Glucose Fructose Maltose Galactose Xylose/Fucose
What are all the disaccharides and where are they found?
Maltose - Glucose + Glucose (malt sugar)
Lactose - Galactose + Glucose (animal sugar; milk)
Sucrose - Fructose + Glucose (sugar cane, beets, maple syrup, sorghum, pineapple)
What is an Oligosaccharide and where are they found?
Form of 3-20 sugar molecules.
- Pre-biotic foods; bananas, onions, asparagus, rye, garlic, chives, FOS
What are proteins used for?
- Forming/maintaining muscles, hair, nails, eyes, internal organs (ie. heart, brain)
- Plays a role in immunity, antibody formation, hemoglobin, hormones, DNA
How many amino acids are there and what categories are there?
22 animo acids
Essential - cannot be synthesized in the body
Non-essential are synthesized in the body
Conditional - depending on if we have certain ingredients we may be able to make in the body
What are Complete Proteins and where to find them?
- complete proteins contain all 9 essential amino acids
- Meat, dairy, eggs, quinoa
What are fats used for?
Energy source
transport fat-soluble nutrients
cell membrane formation
protection for internal organs (padding/insulation)
What types of saturated fats are there
Lauric acid
myristic acid
palmitic acid
stearic acid
what types of unsaturated fats are there?
monounsaturated and polyunsaturated `
What type of fat is omega 3 and 6
polyunsaturated fat (linoleic acid/ linolenic acid)
what type of fat is omega 9
monounsaturated fat (oleic acid)
what is cholesterol and its benefit
a waxy-like substance, used to make bile, hormones, cell membrane and vitamin D
where does fat begin metabolism own?
Separation in the mouth
Braking down in the stomach
How to lower CVD risk
reduce long chain saturated fats (meats, hydrogenated food), increase b vitamins, antioxidant, balance bs, avoid smoking and exercise.
Do micronutrients provide energy?
No, only act as co-enzymes to help convert macronutrients into energy
what are the benefits of micronutrients?
essential for growth, digestion, elimination and immunity`
