nutrition Flashcards
top three killer diseases
heart disease, cancer, lung disease (all are lifestyle diseases)
before top killers were infectuous diseases like diarhea, pnumonea, TB
why do diseases run in families
because DIETS run in families
heart disease starts as early as
the age of 10. the question isnt about preventing it, its about reversing the heart disease you likely already have
cholestrol
bad type of cholestrol is #1 killer
comes from animal products and processed junk
how to reduce cholestrol
whole foods plant based diet
4 brazil nuts a month
how to undo smoking damage
turmeric and broccoli
what kills cancer cells
turmeric
eating oranges in winters will
make you feel less cold and reduce risk of stroke
most antioxidant rich foods are
spices like oregano, cinnamon, turmeric
aerobic exercise
can heal your brain
is it legal to take pics of operations of meat industry?
they are trying to pass laws to make it illegal
oprah was sued for
saying that beef isn’t good for you
most effective way to kill germs
sanitizing with 60-80% alcohol products
only animal product that can block toxins
camel u**ne
pro biotics
they are good for you but
unless there is major disruption in gut flora (eg. from anti biotics) focus on feeding the bacteria already present with pre biotics (plants)
nutritional yeast
boosts immune system
mushrooms
boost immune system
UTIs
may be caused by chicken. And the reason why they are resistant to anti biotics too.
anti biotic resistance
we may see a future where our miracle drugs no longer work due to antibiotic resistance.
things like scraping a knee or a step throat could once again kill.
atkins diet
low carb high protein diet (lots of meat)
the doctor who invented it died obese, and had heart disease and hypertension
two most prominent dietary risks
not eating enough fruit
eating too much salt
sodium
-should be less than 1500mg daily
-for people with blood pressure, reducing salt is more effective than meds
-salty meals impair artery function
why does food industry add so much salt in food
-to hook ur taste buds and then natural foods will taste like cardboard
-adding salt to meat will increase its weight so more profit
-eating salt makes us thirsty so we might buy fizzy drink as well with our snack
when buying snacks
less mgs of sodium on the label than there are grams in the serving size
study done on athletes who eat standard american diet
even running 2000 miles a year may not bring down blood pressure as much as a couch potato vegan
flaxseeds
work 2 times better than medicine to reduce blood pressure
hibiscus tea
good for hypertension. rinse mouth after to prevent hypertension
beetroot
builds endurance. improves athletic performance.
125ml beetroot juice or 3 x 3 inch beetroot pieces, or 180g of cooked spinach
eat 2-3 hours before a competition
oatmeal
good for liver
hepatitis
A- foodborne
B- sexually transmitted
C- most dreaded, no vaccine
D- can only occur in someone who already has B
for A and B, vaccines are available that every child should get
hepatitis C
transmitted via blood , sharing toothbrush, razors, needles, etc
green algae chlorella is a promising treatment
pets
good for immune system (however farm animals arent, increased risk of cancer for eg. slaughterhouse workers)
kidney disease
50% ppl are expected to develop it
main culprits: animal fat, protein and cholestrol. also saturated fat, trans fat in junk food
how to reduce risk of kidney stones
less meat
less salt
melatonin
hormone produced between 2-5 am. regulates sleep and suppresses cancer growth.
safest way to eat meat
boiled is better than roast, pan fry, grill etc
death from depression
death from other diseases may be just as much a choice as death from suicide. since psychatric disorders can cloud your judgement
things that are good for depression
carbs
sunflower seeds
smelling saffron
coffee (without sugar)
exercise
milk is natural
but is it?
humans are the only species who drink milk after weaning
it contains growth hormones naturally (even if organic)
may cause acne, prostate cancer. there is no benefit of consuming milk
why change diet and lifestyle when we can just let modern medicine fix us?
not as effectice anymore
doctors are good at treating sudden conditions, they are not good at treating chronic disease and may cause more harm than good.
they dont practice hygiene perfectly. you could go in for a simple operation and come back with life threatening operation
soo many ppl die because of medical negligence
CT scans and Xrays
increase cancer risk due to radiation
how to reduce radiation risk
turmeric
garlic
goji berries
mint leaves
salycilic acid
found naturally in plants. chili, paprika, turmeric are rich in this. the spicier the food the better
traffic light system
green: unprocessed plant foods (maximize)
yellow: processed plant foods, unprocessed animal foods (minimize)
red: ultraprocessed plant foods, processed animal foods. (avoid)
why dont doctors just say no to eating junk then?
lack of education (they study medicine not nutrition)
politics and backlash
quote
if it came from a plant, eat it, if it was made in a plant, dont.
vegan and vegetarian
are defined by what you dont eat. whole food, plant based is better for health. you can be vegan and still unhealthy
when you start eating healthy
palette changes, taste buds adapt, healthy food starts tasting better.
dr gregers daily dozen
- beans
- fruits
- berries
- whole grains
- nuts
- flax seeds
- cruciferous vegetables
- other vegetables
- greens
- water
- exercise
- spices
soy milk and tofu
are processed.
whole beans are better for gut flora
beans and gas
may make u gassy at first but
so healthy that u should experiment ways to keep them in diet at all cost
gas is normal and healthy
colorful foods
healthier
colors are antioxidants
blending vs juicing
blending is better to preserve nutrition
cruciferous vegetables
-help social interaction and verbal communication
cruciferous veggies fresh or frozen
frozen are not good
cruciferous supplements
dont work
greens and blood thinners
if on blood thinner ask doctor before eating
vinegar
helps with PCOS and weight loss
mushrooms
have nutrients that arent found in any other plans
dont eat them raw
tomato
juice is healthier than whole
cant eat veggies
repeated exposure
healthiest nut
walnut
gluten free
only 1% ppl have celiac disease and cant tolerate gluten
for others its no issue
whole grains
better whole than in flour form
oatmeal is the best whole grain
best tea
hibiscus
max green tea in a day
20 tea bags
excess sitting
reduced life span
even if u go to gym but sit all day lifespan will be reduced
switch to standing desk
take breaks from sitting
