Lecture 5 Nutrition III (Nutrition and Lifestyle) Flashcards
Name the basic principles of a naturopathic diet?
Balance Support digestion Avoid toxins Detoxify Exercise Promote health and longevity
List the types of food that make up the foundation of a naturopathic diet
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
The following nutrients and health benefits are supplied by whole grains
B vitamins Vitamin E Fiber Protein, antioxidants and minerals Healthy fats Improved insulin sensitivity, decrease in total LDL cholesterol
List 5 key plant pigments including their color and properties (excepting their antioxidant and anti cancer effects which they all exhibit)
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
Vegetables
Dark leafy greens- blood building and bone health
Fruit
Anti-oxidant rich
Flavonoids
Anthocyanins
Resveratrol
Beans/ Legumes
Soluble and insoluble fiber
Plant protein/ complex carbohydrates
Nuts
Provides protein, unsaturated fats, vitamin E and arginine
Soak to reduce enzyme inhibitors
Seeds
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
Cold Water Fish- SMASH
Salmon, mackerel, anchovies, sardines, herring
High in Omega-3 and Vitamin D
Temperature at which food enzymes are diminished/ destroyed
42 degrees C
107 degrees F
Which two nutrients become more available with heating and why
Beta-carotene and lycopene. These nutrients are released from plant cell walls when heated
Which food group disrupts the uptake of iodine in thyroid
Brassica (goitrogenic) foods
Goitrogens are inactivated by cooking process
Describe the recommended plate proportions
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)
T/ F, A food with a Glycaemic Index (GI) between 56 and 69 is considered Medium GI
T
To achieve optimal health, what foods and beverages need to be avoided
Cow’s dairy, sugar, coffee, alcohol
Why is raw dairy preferable to pasteurized and/ or homogenised
Contain lacto-ferrin and lacto-peroxidase which support immune system and generally tolerated better
Describe the link between osteoporosis and dairy consumption
Dairy is high in sulphur based amino acid methionine which produces sulphuric acid which in turns causes calcium to leach from bones
Why is acne and cancer associated with cow’s milk?
Cow’s dairy is rich in IGFs which promote sebum and tumor growth
Why is sugar so bad for you?
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
Discuss sugar alternatives
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
What are the negative effects of coffee
- 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
What is the average half life of coffee in the human body
1/4 life of 12 hours
What enzyme determines a person’s ability to degrade coffee
CYP450 1A2 gene
Are there any health benefits to alcohol?
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)
How does alcohol consumption impair digestion and absorption
Damages mucosal cells in stomach and intestines
Decreases pancreatic enzymes
Impairs fat absorption and consequently vitamins ADEK
Burden liver, impairs sleep
Creating healthy meals
Pick 2-3 non-starchy vegetables One protein One fat source OR Switch protein for a high-fibre grain/ carbohydrate
What carcinogenic compounds are produced by grilling and frying meat at thigh temperatures
Heterocyclic amines
How are polycyclic aromatic hydrocarbons formed
Meats may get coated with this when fat dro meat drips and begins tosmoke
What are AGEs and how are they formed
Advanced glycerin end products
They are inflammatory and produced by high heat cooking methods- grilling, broiling, roasting esp. animal fats
What oils are more stable at higher temperature cooking (180ºC) or above
Avocado oil
Coconut oil
Ghee
What are the benefits of soaking nuts, beans and grains
Decreases phytates
Activates germination process which lowers starches releases nutrients and increases enzymes which helps digestion
Name three foods that should be included in a naturopathic diet
Non-starchy vegetables, fruit, seeds, nuts
Name three alternative foods to dairy that are rich in calcium?
Dark leafy vegetables, broccoli, beans, peas, salmon, chia, rye, buchwheat
What are the benefits of eating probiotic foods?
Increases gut bacteria
