Nutrition

Question 1

Poor diet can cause? (5)

Answer 1

• Heart disease,
• stroke,
• hypertension
• Diabetes
• Some types of cancer

Question 2

What are the two initiatives by Let’s Move? What does each do?

Answer 2

- Eat healthy 
>> giving parents tools to make healthy choices 
>> improving nutrition in schools 
- Healthy People 2020 
>> Nutrition and weight status

Question 3

Take Care NY’s initiative?

Answer 3

Promote physical activity and healthy eating

Question 4

Function of fatty tissues? (2)

Answer 4

• Fatty tissues secrete hormones that help regulate the immune system and inflammation.
• Fatty tissues also produce chemicals that cause inflammation.

Question 5

Obesity can cause an increase in? Weight gain leads to? (3)

Answer 5

• obesity can cause an increase in inflammatory chemicals which inhibit the correct function of the weight controlling hormones
• weight gain = inflammation = inhibition of weight controlling hormones = further weight gain =

Question 6

Foods that produce inflammation? (4)

Answer 6

• refined sugars
• refined grains (white rice, white bread, white flour…)
• high glycemic starches (high fructose corn syrup, refined basked goods and snacks, soft drinks)
• vegetable cooking oils with high omega-6 to omega-3 ratio (safflower oil, sunflower oil, cottonseed oil, grape seed oil)

Question 7

What is a healthy diet omega 6/omega 3 ratio? Western diets average?

Answer 7

• healthy diet omega-6/omega-3 ratio = 1

- western diets average 15/1 - 16.7/1 – large omega 3 deficits

Question 8

Impact of having excessive amounts of amounts of omega-6 polyunsaturated fatty acids (PUFA)?

Answer 8

Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.

Question 9

Foods that produce inflammation? (5)

Answer 9

• trans-fatty acids (deep fried foods, fast foods, commercial baked goods, margarine, vegetable shortening…)
• dairy products
• feedlot-raised meats red meat and processed meat
• alcohol (regular high consumption)
• artificial food additives (packaged foods)

Question 10

Foods that help reduce inflammation? (6)

Answer 10

• salmon
• grass-fed animal foods
• olive oil
• dark leafy greens
• cruciferous veggies
• cherries

Question 11

Key points of taming pain? (6)

Answer 11

• food items are packages of nutrients, interdependent combinations, that insure that the vitamins and mineral will be maximally effective
• every system in your body needs you to bring in the right nutrients. Imbalances of these nutrients can cause pain
• magnesium rocks
• calcium rocks
• build you body’s health back up, because a stress system is an inflamed system

Question 12

In order to stop chronic pain, you must? What can cause musculoskeletal/nerve symptoms? They will cause?

Answer 12

• You must restore health to all the compromised systems of your body
• Too much or too little of a nutrient
• Imbalances will damage cells and trigger an immune response

Question 13

Low magnesium can lead to? (5)

Answer 13

• muscle cramps
• joint pain
• fibromyalgia
• migraines
• neurological signs

Question 14

Low potassium can lead to? (5)

Answer 14

• effects nerve conduction
• fatigue
• weakness
• muscle cramps
• slow Gi tract

Question 15

Low copper can lead to? (3)

Answer 15

• Bone and joint problems
• fatigue
• weakness

Question 16

Low B6 can lead to? High?

Answer 16

• numbness & tingling

- nerve damage with numbness/tingling/weakness

Question 17

Low vitamin d leads to? (4)

Answer 17

• poor sleep
• fatigue
• muscle cramps
• weakness

Question 18

Low calcium leads to? (5)

Answer 18

• weak bones
• muscle pain/cramps
• neurological signs
• heart arrhythmia
• confusion

Question 19

Why is magnesium so important? (2)

Answer 19

• A lot of vitamins are co-dependent with magnesium
• Magnesium is essential to brain function – needed to develop myelin coating for nerves, controls sodium/ potassium balance within brain cells, and is critical to the function of over 300 enzymes needed for brain metabolism

Question 20

Functions of magnesium? (6)

Answer 20

• maintains muscle, nerve and brain function
• supports immune system
• assists bone density, energy level, metabolism & protein synthesis
• promotes muscle relaxation
• decreases muscle cramps, numbness and tingling

Question 21

Chronic sleep deprivation has a significant effect on health? (5)

Answer 21

• decreased performance and alertness
• memory and cognitive impairment
• stress
• decreased quality of life
• decreased immune function

Question 22

Long-term effects? (5)

Answer 22

• high blood pressure
• heart disease
• stroke
• obesity
• depression

Question 23

Why is lack of sleep so detrimental?

Answer 23

Based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory markers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and a shorter life span”

Question 24

3 negative consequences of lack of sleep?

Answer 24

• Adults who sleep the least appear to be the most likely to gain weight and to become obese.
• Sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes.
• Sleep deprivation puts the body in a state of high alert = increases stress hormones = increases blood pressure = increased risk of heart attack and stroke.

Question 25

Relationship btwn sleep and healing? (3)

Answer 25

• Sleep is believed to help reduce inflammation as a result of a decrease in stress hormones.
• It is during sleep that our bodies repair damage and heal through cell division and protein production.
• Delta waves trigger the release of Human Growth Hormone (HGH) making deep sleep essential for healing and regeneration.