Lecture 5 Nutrition III (Nutrition and Lifestyle)

Question 1

Name the basic principles of a naturopathic diet?

Answer 1

Balance
Support digestion
Avoid toxins
Detoxify
Exercise
Promote health and longevity

Question 2

List the types of food that make up the foundation of a naturopathic diet

Answer 2

Unprocessed and unrefined in their natural state.
Fresh vegetables and fruit
Legumes and whole grains
Nuts and seeds
Small amounts of oily fish
Water and herbal teas

Question 3

The following nutrients and health benefits are supplied by whole grains

Answer 3

B vitamins
Vitamin E
Fiber
Protein, antioxidants and minerals 
Healthy fats
Improved insulin sensitivity, decrease in total LDL cholesterol

Question 4

List 5 key plant pigments including their color and properties (excepting their antioxidant and anti cancer effects which they all exhibit)

Answer 4

Beta-carotene (orange)- precursor to vitamin A

Lycopene (red)—anti cancer

Lutein (yellow)- eye skin health

Anthocyanin, a flavonoid (red, purple)- cardiovascular health

Quercetin, a flavonoid (yellow)-anti-inflammatory, anti histamine

Question 5

Vegetables

Answer 5

Dark leafy greens- blood building and bone health

Question 6

Fruit

Answer 6

Anti-oxidant rich
Flavonoids
Anthocyanins
Resveratrol

Question 7

Beans/ Legumes

Answer 7

Soluble and insoluble fiber

Plant protein/ complex carbohydrates

Question 8

Nuts

Answer 8

Provides protein, unsaturated fats, vitamin E and arginine

Soak to reduce enzyme inhibitors

Question 9

Seeds

Answer 9

Most high in omega 6 except flax and chia
Flax chia when soak soluble fiber, polysaccharides form a mucilage which smooth intestine membrane
High fiber

Question 10

Cold Water Fish- SMASH

Answer 10

Salmon, mackerel, anchovies, sardines, herring

High in Omega-3 and Vitamin D

Question 11

Temperature at which food enzymes are diminished/ destroyed

Answer 11

42 degrees C

107 degrees F

Question 12

Which two nutrients become more available with heating and why

Answer 12

Beta-carotene and lycopene. These nutrients are released from plant cell walls when heated

Question 13

Which food group disrupts the uptake of iodine in thyroid

Answer 13

Brassica (goitrogenic) foods

Goitrogens are inactivated by cooking process

Question 14

Describe the recommended plate proportions

Answer 14

50% complex carbohydrates (mainly non-starchy vegetable and a small amount of high fiber, low-glycemic carbohydrates)

25% healthy fats (mainly, omega 3’s from food and smaller amounts of other healthy fats)

25% protein (from fish, vegetarian sources occasional animal products)

Question 15

T/ F, A food with a Glycaemic Index (GI) between 56 and 69 is considered Medium GI

Answer 15

T

Question 16

To achieve optimal health, what foods and beverages need to be avoided

Answer 16

Cow’s dairy, sugar, coffee, alcohol

Question 17

Why is raw dairy preferable to pasteurized and/ or homogenised

Answer 17

Contain lacto-ferrin and lacto-peroxidase which support immune system and generally tolerated better

Question 18

Describe the link between osteoporosis and dairy consumption

Answer 18

Dairy is high in sulphur based amino acid methionine which produces sulphuric acid which in turns causes calcium to leach from bones

Question 19

Why is acne and cancer associated with cow’s milk?

Answer 19

Cow’s dairy is rich in IGFs which promote sebum and tumor growth

Question 20

Why is sugar so bad for you?

Answer 20

No nutrients, vitamins, minerals
Causes brain to release dopamine making it highly addictive
High intake causes type II diabetes (insulin resistance leading to high blood glucose)
obesity (if liver glycogen stores are full, residual carbs are converted into fat)
Cardiovascular disease (simple sugars raise triglyceride levels)
Alzheimers

Question 21

Discuss sugar alternatives

Answer 21

Artificial sweeteners (aspartame, saccharin, acesulfame K) cause DNA damage

Xylitol- toxic to dogs produced by hydrogenating xylose using nickel as catalyst. Safety questionable

Erythritol- minimal calories less sweet than sugar. Often derived from GM cornstarch

Coconut sugar- still affects blood glucose levels

Stevia-

Honey, maple syrup best but use in moderation

Question 22

What are the negative effects of coffee

Answer 22

• Addictive
• Impairs sleep, blocks adenosine receptors
• Taxes adrenals (stimulates adrenaline causing irritability and anxiety) and cortisol)
• relaxes esophageal spinchter cause gastro-esophageal reflux, minds with minerals in gut reducing absorption
• Cardiovascular effects stimulates release of adrenaline and noradrenaline causing vasoconstriction, increased heart rate and BP
• increases body acidity

Question 23

What is the average half life of coffee in the human body

Answer 23

1/4 life of 12 hours

Question 24

What enzyme determines a person’s ability to degrade coffee

Answer 24

CYP450 1A2 gene

Question 25

Are there any health benefits to alcohol?

Answer 25

NO, a recent review in Lancet highlights there is NO safe level.
Toxins besides ethanol include sulphuric dioxide, amines, acetones which are formed during fermentation (congeners)

Question 26

How does alcohol consumption impair digestion and absorption

Answer 26

Damages mucosal cells in stomach and intestines
Decreases pancreatic enzymes
Impairs fat absorption and consequently vitamins ADEK
Burden liver, impairs sleep

Question 27

Creating healthy meals

Answer 27

Pick 2-3 non-starchy vegetables
One protein
One fat source
OR
Switch protein for a high-fibre grain/ carbohydrate

Question 28

What carcinogenic compounds are produced by grilling and frying meat at thigh temperatures

Answer 28

Heterocyclic amines

Question 29

How are polycyclic aromatic hydrocarbons formed

Answer 29

Meats may get coated with this when fat dro meat drips and begins tosmoke

Question 30

What are AGEs and how are they formed

Answer 30

Advanced glycerin end products

They are inflammatory and produced by high heat cooking methods- grilling, broiling, roasting esp. animal fats

Question 31

What oils are more stable at higher temperature cooking (180ºC) or above

Answer 31

Avocado oil
Coconut oil
Ghee

Question 32

What are the benefits of soaking nuts, beans and grains

Answer 32

Decreases phytates

Activates germination process which lowers starches releases nutrients and increases enzymes which helps digestion

Question 33

Name three foods that should be included in a naturopathic diet

Answer 33

Non-starchy vegetables, fruit, seeds, nuts

Question 34

Name three alternative foods to dairy that are rich in calcium?

Answer 34

Dark leafy vegetables, broccoli, beans, peas, salmon, chia, rye, buchwheat

Question 35

What are the benefits of eating probiotic foods?

Answer 35

Increases gut bacteria