Unit 2 Assessment

Question 1

Define Whole Foods

Answer 1

Unprocessed foods with nothing added or taken away.

Question 2

Define Nutrient Density

Answer 2

Foods that have high vitamin and mineral content relative to caloric value.

Question 3

Define why a nutrient dense diet is important.

Answer 3

Our nutritional needs change from day-to-day based on our schedules, amount of sleep, levels of stress, amount of physical activity, etc. and a diverse diet will better ensure we get all the vitamins and minerals to meet our every changing needs.

Question 4

What are some of the benefits to eating in season?

Answer 4

It encourages a diverse diet, is fresher, and it aligns eating habits with natural cycles.

Question 5

Why does where we source our food matter?

Answer 5

Our food choices have positive or negative consequences on our environment, animal welfare, and our health. When we are more aware of our food sources we can make better informed decisions.

Question 6

What are the most common nutrient inhibitors?

Answer 6

Phytates, Oxalates, Lectins, Glucosinates, Tannins

Question 7

Define phytates.

Answer 7

Phytates are stored forms of phosphorus, but they can also bind to minerals such as iron, zinc and magnesium. (Found in grains, seeds, legumes and some seeds).

Question 8

Define oxalates.

Answer 8

They bind to minerals such as calcium in urine and magnesium and prevent full absorption. (Found in nuts, chocolate, tea, spinach, potatoes, beets, and rhubarb).

Question 9

Define lectins.

Answer 9

Found in plants. Inhibit the absorption of iron, zinc, and calcium affecting the flora of the microbiome and are resistant to stomach acid thus bind to epithelial tissue in the GI tract to further causing tissue damage/affect nutrient absorption. (Found in legumes, nightshades, cereals, nuts, seeds, unpasteurized dairy, some fruits).

Question 10

Define glucosinolates.

Answer 10

Compounds found in cruciferous vegetables that can inhibit iodine uptake negatively affect those with thyroid issues. (Found in broccoli, kale, Brussels sprouts, cabbage, cauliflower and radishes).

Question 11

Define tannins.

Answer 11

Tannins can bind to iron and inhibit its absorption however they also have anti-inflammatory, anti-oxidant and anti-cancer properties. (Found in grapes, wine, other fruits and vegetables, nuts, seeds, grains, tea and coffee).

Question 12

What are some of the benefits of soaking?

Answer 12

Soaking reduces the levels of oxalates, goitrogens, lectins, tennis and physic acid in certain foods and are further reduced after cooking. Some evidence suggests soaking can also increase mineral, protein and fiber availability.

Question 13

What are some of the benefits of sprouting?

Answer 13

Sprouting reduces nutrient inhibitors like phytates, produces enzymes that help with digestion, increase phytase activity, protein/fiber absorption, and enhance levels of certain vitamins such as B12, folate, iron, zinc, magnesium, vitamin A, vitamin C, and vitamin E.

Question 14

What are some of the benefits to fermentation?

Answer 14

Fermentation reduces phytate, lectin, oxalate, and tannin content. It also increases micro and macronutrients, is easier for the body to digest, creates probiotics, and regulates the immune system reducing inflammation.

Question 15

What are some of the benefits to curing and drying?

Answer 15

Curing and drying can extend the shelf life of certain foods reducing the water content in them and making them less hospitable to bacteria. When sun-drying fruits and vegetables it can enhance both flavor and nutrients.

Question 16

What are some of the pros and cons of cooking?

Answer 16

Cooking can either denature or improve the bioavailability of nutrients in certain foods. Cooking for longer at lower temperatures is best as it often preserves nutrients in food better.

Question 17

What are some of the pros and cons to raw foods?

Answer 17

Raw food can spare the nutrients and enzymes lost in many foods when cooking. They are more hydrating due to their natural water content and using contain fewer calories. However, raw foods are often harder for the body to digest and increase exposure to parasites/bacteria.

Question 18

What are the 3 different types of meal planning?

Answer 18

Weekly, night before, and single meal.

Question 19

Describe some of the benefits to weekly meal planning.

Answer 19

Works best for busy/organized clients. It utilizes existing pantry items to save money and it helps reduce the reliance on take on during busy work days. Can feel restrictive for some and hard to do for those that go to farmers markets.

Question 20

Describe some of the benefits to night before meal planning.

Answer 20

Ideal for spontaneous clients and for those who find weekly meal planning daunting. However, this will lead to more grocery/market shopping.

Question 21

Describe single meal meal planning.

Answer 21

There is a heavier focus on optimizing each snack/meal which builds habits that support other meals.

Question 22

What are some strategies you can include to make meal planning easier?

Answer 22

Start small (single day/one person planning) and work your way up, try ti include the whole family, and chop/cook certain things ahead of time. Also try pressure cooking, slow cooking, batch cooking, and incorporating leftovers.

Question 23

What information are we looking for when trying to create a meal plan for a client?

Answer 23

Daily routine, budget, kitchen skills, level of cooking experience and shopping/prep time.

Question 24

Does intuitive eating have a role to play? What are some of the pros and cons.

Answer 24

Intuitive eating is important as it allows us to eat only when we need and what we need. However, with our busier day to day loves we are less in tune with our intuitive eating signals. Because of this we might often misjudge certain signals as hunger such as boredom or blood sugar dips.

Question 25

What are some examples of meal planning strategies.

Answer 25

Plans based on macronutrients, plans based on micronutrients, plans based on calories.

Question 26

Define plans based on macronutrients.

Answer 26

Emphasis quality over quantity of carbohydrates, fats, and protein.

Question 27

Define plans based on micronutrients.

Answer 27

Fine tuning meals to meet needed mineral and vitamin intake. Encouraging a diverse diet to be less stressful than tracking micronutrient intake.

Question 28

Define plans based on calories.

Answer 28

Usually used for those trying to gain or lose weight. However, this steers the focus away from quality sources of macro and micronutrients.

Question 29

What are the four stages of sleep?

Answer 29

1. Light Non-Rem 2. Deep Non-Rem 3. Deeper Non-Rem 4. REM

Question 30

Define stage 1/light non-rem sleep and about how long does it last?

Answer 30

It is the lightest stage of sleep. In this stage a person is not fully conscious but they are not fully unaware and can easily be woken. In this stage someone transitions from beta waves seen during wakefulness to theta waves. It lasts approximately 5-10 minutes.

Question 31

Define stage 2/non-rem sleep and about how long does it last?

Answer 31

The first part of deep sleep makes up 50% of our total sleep time. During this phase our vital signs start to change such as slowed heart rate, slowed breathing and our body temperature drops. This is where sleep spindles begin (brain waves alternate between decreased activity and bursts). This is the beginning of memory consolidation. It lasts approximately 10-25 minutes.

Question 32

Define stage 3/non-rem sleep and about how long does it last?

Answer 32

This is when a person is officially considered to be in deep sleep. During this phase it is harder to wake a person up. The brain begins to emit delta waves. This the most crucial stage for recovery and health as during this phase blood flow increase, growth hormones are secreted, and the brain shrinks to 60% to allow cerebral fluid to flow through and detox the brain. It lasts about 20-40 minutes. Most adults need 1-2.5 hours per night in this phase however this stage decreases with time.

Question 33

Define rem sleep and about how long does it last?

Answer 33

This is the short window in our sleep in which we dream. During this stage our eyes move back and forth rapidly and our heart rate and brain activity increase. It is also the stage during which we are unable to voluntarily move our body. During this stage we consolidate memories, process emotions, solve problems, and gain intelligence. Lasts approximately 10 minutes.

Question 34

What is the suprachiasmatic nucleus?

Answer 34

It is a small cluster of neurons located in the hypothalamus that plays a crucial role in regulating the body's circadian rhythm.

Question 35

What is the difference between a circadian rhythm versus a diurnal rhythm?

Answer 35

Diurnal rhythms are 24-hour cycles that are synchronized to external cues, like the light-dark cycle, while circadian rhythms are 24-hour cycles that persist even when external cues are absent.

Question 36

What roles does melatonin play in sleep? What is cortisol's relationship with it?

Answer 36

Melatonin is released by the pineal glands at night to induce sleepiness. Cortisol however is a stress hormone that is typically omitted in the morning to bring about energy upon waking. It typically decreases during the day and when it reaches low levels at night this sends the signal for the body to begin releasing melatonin. However, if someone is chronically stressed and their cortisol levels remain high at night, this will delay the release of melatonin and contribute to things such as insomnia.

Question 37

Define the amount of sleep needed on average during each phase of life?

Answer 37

Babies 0-3 months need 14-17 hours, infants 4-12 months need 12-16 hours (including naps), toddlers need 11-14 hours (including naps), preschool children need 10-13 hours (including naps), school aged children 6-12 years old need 9-12 hours of sleep, teens ages 13-18 years need 8-10 hours of sleep, adults ages 18-60 need 7+ hours of sleep, adults ages 61-64 years need 7-9 hours and adults ages 65 or older need 7-8 hours of sleep.

Question 38

What role does light play in wakefulness?

Answer 38

Light either suppresses or stimulates the production of the hormone melatonin. Early morning sun surpasses melatonin and increases cortisol to wake us and darkness stimulates melatonin to invoke sleepiness.

Question 39

How does sleep impact cortisol levels? Why is this important?

Answer 39

Cortisol peaks in the morning making us feel energized and ready to start the day and slowly declines until bed time when low cortisol allows our bodies to release melatonin and induce sleep. However, if cortisol remains high at night and melatonin is suppressed, this can lead to insomnia. Poor sleep due to high bedtime cortisol causes us to be sleep deprived, which in turns causes our cortisol to be even more elevated and us to feel even more stressed. It is a vicious cycle.

Question 40

How does sleep impact ghrelin and leptin levels? Why is this important?

Answer 40

Poor sleep cause leptin and gherkin signaling to be opposed. Ghrelin levels will be increased, causing one to feel more hungry and leptin levels will decrease making one feel less satiated.

Question 41

How does sleep impact insulin sensitivity? Why is this important?

Answer 41

Poor sleep cause your insulin sensitivity to decrease meaning that your body struggles to convert glucose into energy via insulin. Thus it needs to produce more insulin. This over-production of insulin causes one to be more tired, hungry, have more cravings, and gain weight.

Question 42

Explain the connection between sleep and to brain detoxification.

Answer 42

During deep REM sleep the brains glymphatic system is at work. Glymph works remove toxins from the brain. The brain shrinks by 60% allowing cerebrospinal fluid to bathe the brain and flush out any remaining toxins.

Question 43

How does lack of sleep impact our immune system?

Answer 43

When we are sleep deprived we are more susceptible to illness. Inflammation levels increase, free radicals are produced, and the effectiveness of our repair mechanisms and waste removal is decreased.

Question 44

How is the brain specifically impacted by lack of sleep? What are some symptoms that manifest?

Answer 44

The brain is severely impacted by poor or lack of sleep leading to poor cognition, judgement, control, grogginess, brain fog, unstable emotions, temper, down-regulated higher thinking, anxiety and depression.

Question 45

What is the mechanism by which caffeine impacts wakefulness?

Answer 45

Caffeine blocks adenosine receptors in the brain, which naturally build up during the day to slowly bring about fatigue by bedtime. However, once the caffeine wears off, and more adenosine would have accumulated, you are even more time than before the caffeine.

Question 46

How do we leverage sleep diurnal rhythms to help with sleep?

Answer 46

Trying to sleep earlier and wake earlier aligning with sunset and sunrise. Keep our room dark at night to induce sleepiness/melatonin and get sunlight exposure in the morning to induce wakefulness and cortisol. Avoid blue light/technology just before bed.

Question 47

What is sleep debt and how do we overcome it?

Answer 47

Sleep debt is the difference between optimal sleep and actual sleep. Although we cannot make up sleep, we can work to further avoid sleep debt by insuring we get 7+ hours every night. Avoiding sleeping in on off days and keeping a consistent sleep schedule helps with this. Controlled naps are also great! Or banking sleep before a time in which we know we will be sleep deprived.

Question 48

What is sleep inertia?

Answer 48

The temporary state of grogginess and impaired performance that occurs after waking.

Question 49

Are depressants such as alcohol, nicotine, and cannabis helpful for sleep? Why or why not?

Answer 49

Depressants disrupt the homeostatic sleep cycle and cause hormonal shifts. This results in poor sleep quality and quantity. Alcohol specifically disrupts Gaba and Rem.

Question 50

How should naps be leveraged?

Answer 50

Naps can assist with sleep deprivation and provide a myriad of benefits however they might be controlled. Short naps are best as not to ruin our sleep pressure (adenosine) or we will feel too fatigued the rest of the day. If long naps are needed, it is best to nap long enough to complete one full sleep cycle. Also make sure to keep naps midday and away from nighttime.

Question 51

What are the four major sleep disorders?

Answer 51

Insomnia, sleep apnea, narcolepsy, and restless leg syndrome. *See notes on computer for each!

Question 52

How do we incorporate meal timing and macros to leverage better sleep and entrain ourselves in a better sleep rhythm.

Answer 52

We want to make sure to avoid eating 2-3 hours before bed. If our body is still digesting this can affect our sleep. We can also add in food and minerals that aid in sleep, relax us, or help with blood sugar regulation such as magnesium.

Question 53

What is sleep hygiene? And how can we leverage it with clients?

Answer 53

Sleep hygiene is a combination of a person's sleep environment, behaviors, and habits around sleep that can either improve or hinder the amount and quality of sleep they get. We can suggest adjustments to this as necessary.

Question 54

Define stress.

Answer 54

Stress is the body's response to a threat that leads to a disruption in homeostasis.

Question 55

What are the three types of threats/stressors involved with stress?

Answer 55

Physical, psychological and environmental/cellular.

Question 56

Define stressors.

Answer 56

The body's actual threat that challenges the body's internal balance. *See stress chart on laptop!

Question 57

Define distress.

Answer 57

The bad stress that can cause a major disruption in the body's internal balance.

Question 58

Define eustress.

Answer 58

The good stress that only results in a small shift in the body's internal balance.

Question 59

Define allostatic load.

Answer 59

The overall burden of stress and life events including: daily challenges, major life events, poor diet, lack of sleep, physical activity levels, etc.

Question 60

What are the social determinants of health?

Answer 60

Social and economic conditions that have a major impact on people's health, well-being and quality of life.

Question 61

Give some examples of social determinants of health.

Answer 61

Living location, transportation, community crime, economic status, health services, education level, income, access to health food, literacy, race.

Question 62

What are the three main systems involved the stress response?

Answer 62

HPA Axis, Sympathetic Nervous System, and Parasympathetic Nervous System.

Question 63

Explain the role of cortisol in day-to-day living and in a stress response.

Answer 63

The role of cortisol is to be released in the morning to induce wakefulness. However, it is released by the adrenal glands when we are stressed giving us an even greater energy boost. It also plays a role in our cardiovascular system, metabolism, blood sugar regulation, insulin response, digestion, immune health, reproductive system, mental health, brain function, hormone balance, cellular health, sleep function, and circadian rhythm.

Question 64

Explain the role of hormesis in stress.

Answer 64

Hormesis is the adaptive response to moderate, intermittent stress. It is favorable. Examples include saunas, cold plunges and exercise.

Question 65

Distinguish between acute and chronic stress.

Answer 65

Acute stress is short lived and minor in severity. It temporarily actives the SNS and HPA Axis. Non-essential functions are paused. However, chronic stress is prolonger and recurring stress or bad stress. It activates the HPA Axis and SNS and can cause numerous health conditions as it affects a long list of body systems and processes.

Question 66

Briefly explain some of the potential negative effects of chronic stress on the blood glucose levels/insulin sensitivity.

Answer 66

When cortisol levels from stress are high, glucose levels increase and remain high in the blood as insulin sensitivity decreases. This can overtime lead to type 2 diabetes.

Question 67

Briefly explain some of the potential negative effects of chronic stress on leptin levels.

Answer 67

Leptin is linked to satiety. When cortisol increases through stress, leptin levels decrease leading to overeating and weight gain.

Question 68

Briefly explain some of the potential negative effects of chronic stress on ghrelin levels.

Answer 68

Ghrelin is linked to hunger/cravings. When under chronic stress not only are cortisol levels increased, so are ghrelin levels contributing to more cravings, weight gain, insulin sensitivity.

Question 69

Briefly explain some of the potential negative effects of chronic stress on cardiovascular health.

Answer 69

When the body is under stress the blood vessels narrow, blood pressure increase, and heart rate becomes elevated all putting at risk for cardiovascular issues.

Question 70

Briefly explain some of the potential negative effects of chronic stress on immune function.

Answer 70

Chronic stress can trigger low grade inflammation causing a reduction in our immune function and making us more susceptible to infection. It particularly causes a decline in our T cells, leukocytes, neurophils, and cytokines. *Acute stress however has been shown to temporarily boost immune function.

Question 71

Briefly explain some of the potential negative effects of chronic stress on oxidative stress.

Answer 71

When under chronic stress, this leads to cellular damage and the acceleration of aging leading to chronic conditions.

Question 72

What are free radicals? And how does this relate to oxidative stress.

Answer 72

Free radicals are molecules that are missing an electron and steal from health molecules. When they steal it creates more free radicals and a chain reaction known as oxidative stress. Anti-oxidants however can donate electrons to free radicals to stabilize them.

Question 73

Briefly explain some of the potential negative effects of chronic stress on bone health.

Answer 73

Acute stress such as physical exercise can boost bone health by promotion the formation of new stronger bone. However, chronic stress leads to bone loss and increased rick of fractures and osteoporosis. Elevated cortisol suppresses osteoblasts (bone forming cells) and causes increase osteoclasts that cause calcium to be released into the blood leading to bone loss.

Question 74

Briefly explain some of the potential negative effects of chronic stress on digestion.

Answer 74

During times of chronic stress our body does not prioritize digestion for obvious reasons. Blood is directed away fro the GI tract leading to slower motility, constipation and diarrhea. It also leads to gut inflammation, intestinal permeability and dysbiosis.

Question 75

Briefly explain some of the potential negative effects of chronic stress on reproductive health.

Answer 75

When the body is under chronic stress non-essential functions such as sex hormone production are halted. This can lead to hormone imbalances and decreased estrogen, testosterone and progesterone. In females it shortens the luteal phase and creates a higher rick for suppressed ovulation and in men their sperm count decreases.

Question 76

Briefly explain some of the potential negative effects of chronic stress on mental health.

Answer 76

Chronic stress greatly impacts our mental health. It then leads to poor sleep, fatigue, worry, frustration, discouragement, reduced focus, overeating, weight gain, overwhelm, low-self confidence, anxiety, depression and eating disorders. And when we aren't sleep good due to these issues, it causes even poor sleep and the cycle continues. It interferes with the pathways of dopamine and serotonin as it alters the gut microbiome and there is a gut brain connection and these are both synthesize in the gut.

Question 77

Explain the positive impacts of exercise on stress levels.

Answer 77

Exercise has been showing to increase many molecules, hormones and enzymes in the body such as increase endorphins, brain derived neurotropic factors, anti-inflammatories like oxytocin and myokines, hormones and neurotransmitters like dopamine, 5HTP, and norepinephrine. It helps lower cortisol, improve sleep quality, and inturn aid in anxiety and depression.

Question 78

Explain the positive impacts of sleep ons stress levels.

Answer 78

Quality sleep not only reduces our cortisol/stress levels but it also makes us more resilient to future stress by improving a variety of cognitive functions.

Question 79

How does vitamin c help with handling stress?

Answer 79

Vitamin C aids in the production of adrenal hormones and neutralizes free radicals.

Question 80

How does vitamin e help with handling stress?

Answer 80

It fights oxidative stress.

Question 81

How does glutathione help with handling stress?

Answer 81

It is the master antioxidant that can regenerate vitamin c.

Question 82

How do b vitamins help with handling stress?

Answer 82

B vitamins support the adrenal glands aiding in blood sugar regulation, synthesis of neurotransmitters, and conversion of energy.

Question 83

How does magnesium help with handling stress?

Answer 83

It is a cofactor for more than 300 enzymatic reactions promoting a sense of calm and relaxation.

Question 84

How do omega-3s help with handling stress?

Answer 84

They contain anti-inflammatory properties that counteract inflammation from stress and its weakening of the immune system.

Question 85

Explain the importance of mindfulness in handling stress and what are three different forms?

Answer 85

Mindfulness brings us to the present moment and allows us to pause as new stressors arise before we react. Examples: find your feet, meditation, journaling, yoga, tai chi, guided imagery, body scanning, deep breathing, digital fasting, decluttering, spending time outdoors, massages and acupuncture.

Question 86

How do natural environments contribute to stress regulation?

Answer 86

Being in nature supports our natural circadian rhythm thus affecting our cortisol levels, actually lowering cortisol. It also lowers our feelings of perceived stress.

Question 87

Explain the role of finding purpose in managing stress?

Answer 87

Possessing a purpose is associated with decreased risk of all cause mortality and cardiovascular issues.

Question 88

Explain how reframing can impact stress levels.

Answer 88

Reframing allows us to look at a stressful situation forming a new perspective often reducing our feelings around the stressor. It also helps us become more positive over time and become more stress resilient.

Question 89

Explain the importance of incorporating hobbies into our lives.

Answer 89

Hobbies give people a sense of purpose, enjoyment, and allow us to escape our daily stressors for a bit. They may also help with social interaction and building community. They are a recharge for our minds and can lower cortisol, depression, etc.

Question 90

Explain the role of relationships in managing stress levels.

Answer 90

Relationships provide us with a sense of connectedness that as social creatures we need. They make us feel loved, secure, give us a sense of belonging, purpose, and they also provided us with physical touch, They reduce cortisol, depression and anxiety.

Question 91

How long is each sleep cycle and about how many cycles does a person get a night?

Answer 91

They are 60-90 minutes in length each and people get between 4-6 each night.

Question 92

What percent of time is the body spent in NREM?

Answer 92

75%

Question 93

What stage of sleep increases in amount as the night goes on?

Answer 93

REM

Question 94

Define GABA.

Answer 94

GABA is a neurotransmitter that inhibits wakefulness and encourage sleep.

Question 95

Our metabolism is highest during what part of the day and lower during what part of the day?

Answer 95

Highest in the morning and lowest at night.

Question 96

Staying up late is _______ .

Answer 96

A stress signal to the brain as it cannot differentiate staying up late on purpose or for survival.

Question 97

What could cause someone to wake up in the middle of the night.

Answer 97

High cortisol from stress or blood sugar imbalances causing a mid-night blood sugar drop.

Question 98

What is more important sleep quality or quantity?

Answer 98

Both, but consistency is key to achieve both!

Question 99

How long does sleep inertia usually last?

Answer 99

15 minutes.

Question 100

Define allostasis.

Answer 100

Our body's adaptive response to stress such as body temperature, nutrient levels, hormone balance, ph levels, blood sugar levels, etc.

Question 101

What are the steps in the HPA Axis?

Answer 101

Activation of the HPA Axis: - Hypothalamus releases corticotropin hormone. - Pituitary glands releases adrenocorticotropic hormone. - Adrenals release cortisol and increase blood pressure and blood sugar.

Question 102

What can lead to oxidative stress?

Answer 102

Imbalance between free radicals and antioxidants, cigarette smoke, mold, alcohol, air pollutants, cooking meat at high temperatures, repeated heating of the same cooking oil, heating oils past smoke point, excess sugar.