General Flashcards
The symptom of undigested food in the stool can be a sign of improper function in which part of the digestive system? A. Upper GI B. Liver/Gallbladder C. Nervous System D. All of the above
D. All of the above
When digestion is working properly, which is not something that would be found in the small intestine? A. Glucose molecules B. Amino Acids C. Bolus D. Polypeptides
C. Bolus
The main role the Liver plays in digestion is to make bile
A. True
B. False
A. True
Which is not one of the major cofactors that promotes the absorption and utilization of calcium in the body? A. Hormones B. Other minerals C. Digestion D. Carbohydrates
D. Carbohydrates
What glad(s) become(s) highly active when the body has a need to raise blood sugar? A. Liver B. Adrenals C. Thyroid D. Pancreas
B. Adrenals
Insulin and glucagon are secreted by the Liver
A. True
B. False
B. False
Which of the following is not a primary role of minerals? A. Cofactors for enzyme reactions B. Make food taste better C. Regulating tissue growth D. Contracting & Relaxing muscles
B. Make food taste better
Which is a sign of dehydration? A. Heartburn B. Fatigue C. Headache D. All of the above
D. All of the above
Which is not a stimulator in the Omega-6 Pathway? A. Zinc B. Alcohol C. Vitamin B3 D. Bioflavonoids
B. Alcohol
Sleep wake homeostasis is a driving force that influences sleep
A. True
B. False
A. True
What is the primary importance of properly sourcing pasture raised meat, dairy, and eggs?
A. Because they taste better
B. The nutrient profiles are denser and more bio available
C. The animals are happier
B. The nutrient profiles are denser and more bio available
When nutrients, vitamins, and minerals are not made in sufficient quantities by the body and therefore must be consumed in the diet, they are considered to be:
A. Nutrient-rich
B. Essential
C. Non-essential
B. Essential
Which of these is not one of the four classes of tissue? A. Epithelial B. Connective C. Cellular D. Nerve
C. Cellular
What is the name for stage 5 in a pantry clean-out? A. Use it or Lose it B. Get more active in the kitchen C. Examine your fats D. Replace your refined grains
B. Get more active in the kitchen
Anatomy is the study of a body’s structure or form
A. True
B. False
A. True
Epigenetics is the way in which the environment interacts with our genes, turning some on and others off
A. True
B. False
A. True
Which is not one of the four steps in transitioning to a properly prepared, nutrient dense diet?
A. Adjusting macronutrient ratios to meet bio-individual needs
B. Removing dairy products
C. Preparing foods properly
D. Eating mindfully
B. Removing dairy products
Dr. Pottenger was a nutritional pioneer who traveled the world to study the eating habits of indigenous people living completely on their local foods
A. True
B. False
B. False
Mineral Balance is not one of the six foundations of health
A. True
B. False
B. False
Which of the following is considered an essential fatty acid?
A. Butyric acid
B. Stearic acid
C. Linoleic acid
C. Linoleic acid
What is considered the most important mineral for a healthy prostate? A. Zinc B. Magnesium C. Copper D. Potassium
A. Zinc
The Thyroid needs which mineral to produce T4? A. Manganese B. Magnesium C. Zinc D. Iodine
D. Iodine
What is the best source of fuel for the heart muscle?
A. Fatty acids
B. Protein
C. Carbohydrates
A. Fatty acids
Amines are derived from cholesterol
A. True
B. False
B. False
All toxins must go through all phases of detoxification before being ready for elimination
A. True
B. False
B. False
The gut is the primary location for what percentage of our immune system?
A. 70-80%
B. 50-60%
C. 30-40%
A. 70-80%
Your client recently began a new nutritional protocol. Within the first three days, they called you to advise that they have a red rash on the trunk of their body. What type of reaction are they experiencing?
A. Healing Reaction
B. Digestive Reaction
C. Allergy/Sensitivity Reaction
C. Allergy/Sensitivity Reaction
Which two minerals are essential for a healthy heart?
A. Calcium and manganese
B. Magnesium and selenium
C. Magnesium and calcium
C. Magnesium and calcium
Dehydration does not influence hypertension
A. True
B. False
B. False
Why does chronic blood sugar imbalance and elevated cortisol impact detoxification pathways? A. Lymph becomes clogged with fat B. The Liver becomes stressed C. Magnesium is depleted D. Lungs become dehydrated
B. The Liver becomes stressed
Which mineral(s) are at highest risk of being depleted during times of distress? A. Magnesium B. Iron C. Zinc D. Magnesium & Iron E. Magnesium & Zinc F. All of the above
E. Magnesium & Zinc
Which of the following is an appropriate nutritional therapy recommendation for a client complaining of heartburn? A. Increase spicy foods B. Chew each bite 20-30 times C. Increase prescription antacids D. Reduce calorie consumption
B. Chew each bite 20-30 times
When creating a personalized plan for your client with an autoimmune disease diagnosis, it is usually best to start with an AIP diet
A. True
B. False
B. False
When digestion is working properly, which is not something that would be found in the small intestine? A. Glucose molecules B. Amino Acids C. Bolus D. Polypeptides
C. Bolus
What type of tissue helps the body store toxic waste that is difficult to remove? A. Epithelial B. Muscle C. Adipose D. Nervous
C. Adipose
Which type of immunity is considered specific?
A. Adaptive
B. Innate
C. Barrier
A. Adaptive
Sources of biological toxins include all of the following except: A. Electricity B. Parasites C. Mold D. Bacteria
A. Electricity
Which hormones are derived from iodine atoms? A. Steroid B. Thyroid C. Eicosanoid D. Amine
B. Thyroid
Which is not a good source of arachidonic acid for PGE2 formation? A. Egg yolks B. Liver C. Seafood D. Leafy greens
D. Leafy greens
Examples of empathetic validating statements include all of the following except:
A. I understand your uncertainty and I don’t blame you for feeling that way
B. I have another client who is also experiencing this, let me tell you about what they did to fix it
C. I know what a challenge this is and I’m here to support you
D. Tell me more about what that’s like for you
B. I have another client who is also experiencing this, let me tell you about what they did to fix it
Which is not one of the four steps in transitioning to a properly prepared, nutrient-dense diet? A. Transitioning to real food B. Doing a cleanse C. Preparing foods properly D. Eating mindfully
B. Doing a cleanse
The expression of our genes is static
A. True
B. False
B. False
Mitochondria do not play a key role in energy production
A. True
B. False
B. False
The pancreas secretes which two hormones for blood sugar regulation?
A. Insulin and cortisol
B. Insulin and glucagon
C. Insulin and glycogen
B. Insulin and glucagon
High CRP is not an indication of risk for heart disease
A. True
B. False
B. False
Which immunoglobin makes up about 75% of antibodies in the blood and is the longest living? A. IgM B. IgG C. IgE D. IgA
B. IgG (Thing “G” for going a long time!)
Innate immunity:
A. Involves activation of white blood cells
B. Is an immune response to a specific antigen
C. Is only functional in adults
D. All of the above
A. Involves activation of white blood cells
Which is not one of the three main classes of food reactions? A. Biochemical intolerances B. Neurolimbic reactions C. Cofactor deficiencies D. Immunologic hypersensitivities
C. Cofactor deficiencies
Neurolimbic food reactions can be: A. Emotional B. Neutral C. Non-emotional D. Emotional or Non-emotional E. All of the above
D. Emotional or Non-emotional
Define Bioindividuality
A dynamic circumstance governing the body’s needs and is informed by both genetic and epigenetic factors
Name four nutritional milestones
The Agricultural Revolution The Introduction of Refined Sugar The Industrial Revolution The Rise of Big Food The Chemical Revolution The Digital Revolution
AppleSauce Is Best Served ColD
Name three of the six levels of structural organization in the body
Chemical Cellular Tissue Organ Organ System Organism
Cats Can Tear Out Some Oranges
Which two fats cannot be made in the body and must be consumed through food?
Alpha-Linoleic-Acid (polyunsaturated) Omega-3 Linolenic Acid (polyunsaturated) Omega-6
Which phase of digestion are the brain and nerves in?
The Cephalic Phase where digestion begins The thinking about and smelling of your food feeling calm (parasympathetic state) salivating begins
Define three possible reactions a client can have to a nutritional protocol
Digestive Reaction–the body isn’t ready for the change, looks like digestive disturbance (diarrhea, cramping, bloating, etc)–occurs minutes to 12 hours
Hypersensitivity/Allergy–STOP the change, looks like allergic symptoms (rashes, swelling, hives, itchiness, tingling mouth)–occurs within minutes to days
Healing Reaction–moving in the right direction but have overwhelmed detox pathways, may look like symptoms you are trying to address or like general malaise or flu like symptoms (body odor, brain fog, diarrhea, itchiness, rash)–occurs within minutes to weeks
List four roles of fats in the body
Cushion/protective lining for organs and joints
Make food taste better
Increase satiety
Provide longer lasting energy
Allowing for the proper use of proteins
Acting as building blocks for cell membranes
Aiding in the absorption of fat soluble vitamins (A,D,E,K)
Help with digestion
Regulate inflammation
Help regulate energy absorption by slowing the absorption of food
Define Epigenetics
The way in which the environment interacts with our genes, turning some on and some off
Define Anatomy
The study of the parts of the body and where they are located (the structure)
Name one macronutrient & one micronutrient
Macros: protein, fat, carbohydrate
Micro: vitamins (A, B, C, D, E, K) and minerals (macrominerals–calcium, chloride, magnesium, sodium, sulfur, and phosphorus; microminerals or trace minerals
Name some preparation strategies to help improve nutrient density and digestibility of grains, legumes, etc
Soaking Sprouting Fermenting Leavening *Breaks down complex starches and activates phytase
Which macronutrients would you expect to find out of balance if someone is feeling “hangry” in the afternoon? (tired, grumpy, headache)
Carbohydrates are too high, proteins & fats are too low
How do the PAALS work together for blood sugar regulation?
PAALS = Pancreas, Adrenals, Adipose Tissue, Liver, Skeletal Muscle
P-receives messages to increase or decrease blood sugar from pituitary, releases hormones (glucagon to increase, insulin to decrease)
A- can increase blood sugar by releasing hormones. Epinephrine (adrenaline) and cortisol. Epinephrine acts fastest since cortisol relies on HPA Axis. Adrenals work hardest when blood sugar is dysregulated.
A- storage. Can release based on condition. High/Full = glucose to triglycerides. Low/Empty = triglycerides to glucose.
L- convert, produce, store, repeat! Glucose to/from glycogen, protein to glucose, fatty acid to ketones. Storage: glucose. Produce: triglycerides
S- take in glucose, store glucose as glycogen. source of fuel for local use
The brain is always communicating with the PAALS to keep blood sugar regulated.
Talk briefly about: Insulin Glucagon Cortisol Epinephrine
Insulin: hormone secreted by the pancreas, lets glucose IN the cell for energy production. Insulin comes into the cell; energy storage when blood sugar is high. Increases glycogenesis and lipogenesis; decreases lipolysis
Glucagon: hormone secreted by the pancreas, takes stored glucose and puts it into the blood stream to help raise blood sugar. It depletes the glycogen stores. It lets glucose OUT of our cells.
Cortisol: steroid hormone secreted by the adrenal glands, released when stress levels are high or blood sugar is too low; increases fuel; takes more time to respond to stressors since it relies on HPA Axis; can cause our bodies to go into fight or flight mode
Epinephrine: a hormone secreted by the adrenal glands; adrenaline; released if blood sugar is too low; can cause us to go into fight or flight mode
What are the cofactors needed to conjugate fatty acids into prostaglandins?
Digestion: must be working efficiently so fats are appropriately emulsified
Liver: must be capable of making the enzymatic conversions
Enzymes: require the appropriate vitamins and minerals for their own synthesis (enzymes–Amino Acids, B6, Magnesium, Zinc)
Dogs Love Elephants!
How does the diet impact the adrenal glands?
The body cannot make hormones without protein & fats
The adrenals regulate blood sugar (through hormones) and inflammation (through hormones)
Highly processed foods can cause blood sugar to spike and dysregulation which calls the adrenals into action which can lead them to exhaustion over time
Should avoid high amounts of caffeine
Eat balanced macronutrients
Primary mineral–copper
Eat foods high in Vitamin C, B, Magnesium, and antioxidants
Name two hormones that are involved in digestion
Gastrin: needed to produce HCL, causes stomach to contract and churn HCL, Pepsin, and bolus of food
Secretin: signals pancreatic juices to balance acidity when chyme is moving into small intestine
CCK: regulates emptying from stomach to duodenum, signals gallbladder to release bile, signals pancreas to release digestive enzymes into the duodenum, signals satiation to the brain
Leptin: a hormone which inhibits hunger signals (synthesized and secreted by adipose tissue)
Ghrelin: a hormone that triggers hunger signals (synthesized and secreted by adipose tissue)
Serotonin: produced by the cells of the colon, helps to regulate peristalsis
Explain three things that can go wrong in the digestive system
Eating in a distracted state: sympathetic nervous system takes over and preps the body for a stress response rather than for digestion
Not chewing properly: food won’t be broken down properly
Not having enough stomach acid (Hypochlorhydria): food won’t be disinfected or broken down properly, and nutrients won’t be liberated from the foods–can lead to nutrient deficiencies
Having too much stomach acid (which can lead to GERD and ulcers)
Delayed emptying
Not having enough bile or bile not releasing at the right time
Irritated mucosal lining
Dysbiosis
Lack of fiber in the chyme
Other:
Food reactions, Diarrhea, Constipation, Leaky gut
Name two food sources of essential fatty acids
Alpha-Linolenic Acid (Omega 3): wild caught fish, fish oil, flaxseed oil, wheat germ, walnuts, hemp, pumpkin
Linoleic Acid (Omega 6): sunflower oil, safflower oil, peanut oil, black currant seed, evening primrose
Name four roles of minerals in the body
Cofactors for enzyme reactions
Electrolytes
Regulating the proper pH of blood
Facilitating the transfer of nutrients across cellular membranes
Maintaining proper nerve conduction
Contracting and relaxing muscles
Regulating tissue growth
Providing structural and functional support
What are three roles of water in the body?
Delivers oxygen to cells
Transports waste out of the body
Cushion and lubricate joints
Moistens oxygen for easier breathing
Regulates body temperature
Helps digestion
Improves cell to cell communication
Transports nutrients
Maintains normal electrical properties
Empowers the body’s natural healing process
Enables cellular hydration
Name three cofactors for calcium absorption in the body
HHODFV
Hydration Hormone Function Other Minerals Digestion Fatty Acids Vitamins (especially Vitamin D)
List two ways that addressing the foundations supports cardiovascular health
The heart wouldn’t be able to pump if the system didn’t have electrical capacity (which comes from minerals).
Good protein digestion is critical to make available the amino acids needed by the heart (like taurine)
Fatty acids are the predominant source of energy for the heart and they also manage inflammation
Insulin resistance is a precursor to heart disease
Hydration is needed for enzyme function. Dehydration leads to hypertension
Describe three different classes of immune reactions someone might experience from food
Biochemical–two subtypes: inherent to the food (like food poisoning) or metabolic consequences (reaction to chemicals or mineral toxicity) (think “closer to the earth)
Neurolimbic–emotional or non-emotional (think “brain”)
Immunologic– immune reaction to food, allergies and hypersensitivities
4 subtypes
1. immediate: true allergy- happens within 15-30 minutes
2. cytotoxic–happens within minutes to hours
3. immune complex–happens within 3 to 8 hours
4. delayed–happens within 48 to 72 hours
Two links between stress and nutrition:
What does stress do to the body?
What nutrition do you need to support a stressed out body?
What’s going to get depleted?
Chronic stress = chronic cortisol which has a cascading effect on foundations
Stress makes it harder for the body to maintain homeostasis. Think allostasis
Digestion: during times of stress, all energy is focused on stress, causing digestion to downregulate–it takes us out of a parasympathetic state and into a sympathetic state which negatively impacts digestion. When stress is on, digestion is off.
Blood Sugar: Chronic stress leads to dysregulated blood sugar and inflammation
Mineral Balance: high coritsol negatively affects osteoblastic ability and bone mineralization
Hydration: increased aldosterone which causes dysregulated mineral balance and metabolic and cardio dysfunction
Magnesium, Zinc, and Calcium can be depleted
Related to endocrine, recall which macronutrient supports the synthesis of which hormones
(Which hormones, which macros, and the breakdown of the type within that macro)
Eicosanoid–Fat–Fatty Acids
Armines–Protein–modified amino acids
Peptide Proteins–Protein–Chains of amino acids
Thryoid–Protein–Iodine and Tyrosine
Steroids–Fatty Acids (and unrefined carbs)–Cholesterol
Name three of the Phase-2 detoxification pathways
Glutathione Conjugation–up to 60% go through this pathway–chronic disease, excessive exercise, alcohol consumption all decrease glutathione in the blood
Glucuronidation
Sulfation–weakest pathway
Acetylation
Methylation
Peptide Conjugation
