New User Special Price Expires in

Let's log you in.

Sign in with Facebook


Don't have a StudySoup account? Create one here!


Create a StudySoup account

Be part of our community, it's free to join!

Sign up with Facebook


Create your account
By creating an account you agree to StudySoup's terms and conditions and privacy policy

Already have a StudySoup account? Login here

Exam 1 Study Guide

by: Sergio Castro Rachmacy

Exam 1 Study Guide KIN202 Wesley Smith Applied Nutrition for Health & Performance

Sergio Castro Rachmacy

Preview These Notes for FREE

Get a free preview of these Notes, just enter your email below.

Unlock Preview
Unlock Preview

Preview these materials now for free

Why put in your email? Get access to more of this material and other relevant free materials for your school

View Preview

About this Document

Here's the study guide for the first exam. It has almost all the answers to the study guide posted on Blackboard.
Applied Nutrition for Health and Performance
Wesley Smith
Study Guide
Study Guide, Exam 1, KIN 202, Fiber, carbs, fat, protein, Vitamins, Nutritional Guidelines, amino acids, BMI, AMDR, Mitochondria
50 ?




Popular in Applied Nutrition for Health and Performance

Popular in Kinesiology

This 9 page Study Guide was uploaded by Sergio Castro Rachmacy on Saturday February 13, 2016. The Study Guide belongs to KIN202 Wesley Smith Applied Nutrition for Health & Performance at University of Miami taught by Wesley Smith in Spring2015. Since its upload, it has received 193 views. For similar materials see Applied Nutrition for Health and Performance in Kinesiology at University of Miami.

Similar to KIN202 Wesley Smith Applied Nutrition for Health & Performance at UM


Reviews for Exam 1 Study Guide


Report this Material


What is Karma?


Karma is the currency of StudySoup.

You can buy or earn more Karma at anytime and redeem it for class notes, study guides, flashcards, and more!

Date Created: 02/13/16
1. brain shrinkage huntington's alzheimer's parkinson's remedy fish oil creatine con-enzyme q10 Myelin Insulation for wiring nervous system Vitamins B1 (thiamine), B9 B12 Omega 3 Fatty Acids seed oils are not as efficient as those from vegetables Iodine micro mineral Synapse Sulfur B6 mitochondria uses oxygen to metabolize fuels and produce energy converts oxygen to CO2 B vitamins Sulfur Antioxidants can be used better in plant form Phytochemicals beneficial plant chemicals Folly found in dark green vegetables folic acid supplement is a carcinogen, synthetic, not natural found in tumors Get nutrients from natural sources, not supplements hunter-gatherer diets leaves, roots, berries, meat, fish 200%-1000% RDA more than the typical American 1 /3 American and 1/2 (minorities) children will develop T2DM Leading cause of Kidney failure Limb amputations Blindness 3 cups of green leafy vegetables most of B vitamins (except B12) A C K blood vessels and bones minerals Kale 3 cups of Sulfur rich vegetables (supports brain, mitochondria and toxin removal) alleles, onion, garlic brassicas broccoli, kale 3 cups of bright colors (at least 3 different colors) retina mitochondria brain cells removal of toxins High quality protein in fatty acids wild fish salmon grass fed meat organ meats seaweed iodine myelin, toxin removal, lower cancer risk 2. 100 years ago: 20 lbs/yr now: 160+ lbs/yr 3. Seaweed contains Omega 3s, Iron, Magnesium, Iodine and vitamin B-12, aka Cobalamin. Iodine helps in toxin removal, while vitamin B-12 is good for protein synthesis. 4. Unlimited amount of vegetables. Different color fruits (fruit juice is not the same). Drin k water, tea, coffee with little or no sugar (substitute for soda). Limit dairy and juice. Eat whole grains, whole-wheat bread, and whole -grain pasta. Eat fish, poultry, beans, and nuts. Limit red meat and processed meats, as well as cold cuts. Also limit white rice and white bread. 5. Eating breakfast is considered to be healthy nutritional behavior. It increases metabolism Prevents BED (Binge Eating Disorder) Reduces late night binges Cutting sugar Excess sugar gets converted to fat Substitute coffee or tea for soda Avoid excess sodium It leads to stiffened artery walls Found in processed foods Potassium keeps blood vessels healthy Avoid processed carbs and conventional meat Consume 3lbs from plants, 1lb from animals (white meat that's pasture raised, fish low in mercury, occasional red meat that's pasture raised) daily White rice increases diabetes risk, while brown rice reduces it Eat whole grains 6. When waist measure goes down, other health aspects improve, inflammation is lowered. risk of cardiovascular disease according to waist measurement: males over 40"/females over 35." Visceral fat is found in the abdomen region and beneath organs. Subcutaneous fat is found beneath the skin. Having a lot of body fat is not necessarily unhealthy. BMI: Body Mass Index: healthy weight: 18.5 - 24.9kg/m2 overweight: 25.0-29.9 kg/m2 obese: >30.0 kg/m2 It is not the best way for tracking health 7. Fat cells communicate with the brain through the hormone leptin. High leptin = high BMR (basal metabolic rate), low hunger. Low leptin = low BMR, high hunger 8. 9. Lifestyle plays a bigger role than genetics. Hanging out with friends that work out and eat well will probably make you do the same. On the other hand, if your friends eat mostly at fast foods , you will probably join them to be part of the group. 10. 11. Dairy, no mention of water, no healthy oils 12. A combination of nuts and seeds, vegetables, grains, or legumes, make up a complete protein, a protein that contains all essential amino acids. 13. Whey Derived from milk Digested quickly Casein Derived from milk Absorbed slowly Good to take before going to sleep Soy Egg White 14. TV TILL PM AH Histidine Important for immune function Lysine Helps connective tissue Methionine Every time a protein gets into the body it starts with methionine Phenylalanine Used to make dopamine and adrenaline Threonine Derives energy from carbohydrates 15. AMDR: Acceptable Macronutrient Distribution Range Carbohydrates: 45%-65% (based on activity) Fats: 20%-35% Proteins: 10%-35% 16. Some of the "good" cholesterol gets turned to "bad" cholesterol. LDL is not bad until it gets oxidized. 17. Omega 3 can be found in grass -fed meat, cold water fish, seaweed, plants, seed oils, blue pigments from fruits (anthocyanins), combination of chia seed with blueberries. Farmed fish doesn't have the same amount as wild fish. It is an anti -inflammatory and antidepressant: it gets into blood membranes and reduce inflammation, promotes hormones that dilate arteries and are critical for brain development and reduce level of serotonin 18. Pay attention to serving size. 5 to 1 ratio fiber and carbs (fiber x 5 = carbs or more) 5 to 1 rule with sugar Ingredient list Unrecognizable means it's not an ideal food Safer to go with the one that has the least amount of ingredients If the ingredients are on the top, they make up most of the food Soy bean oil, corn oil, high corn fructose syrup are GMOs Partially hydrogenated = trans fat 19. carbohydrates energy fat store energy, hormones, joint membranes protein everything in the body is made by protein or is protein itself high level of satiety used to lose weight 20. Vitamin A orange and yellow plant foods Vitamin B3 (Niacin) lean beef, fish, chicken, spinach, potatoes Vitamin C citrus fruits, cabbage, greens, red bell peppers, tomatoes, sea vegetables Vitamin E wheat germ, sunflower seeds and nuts , avocado, wheat germ 21. 22. (see table) 23. Dirty fruits are those with pestici des 24. Artificial sweeteners generate sugar cravings and do not satisfy a sugar craving, leading to obesity 25. RMR x 1.25 (ADLs) = Sed. EER Sed. EER x Activity Factor Activity Factors Sedentary: men & women = 1 Low Active: men=1.11 women=1.12 Active: men=1.25 women=1.27 Very Active: men=1.48 women=1.45 26. 100 calories of white rice no fiber no protein hardly any vitamins 100 calories of brown rice fiber protein makes you full more than any other nutrient vitamins and nutrients more energy vitamins and nutrients don't give energy, but rather stimulate it 27. (also see 5.) Leafy greens Vitamins B,A,C,K High levels of magnesium and potassium Quercetin, Lutein, zeaxanthin (antioxidants) reduce risk of cataracts, vision loss, cancer risk, aging Quercetin acts like caffeine Sulfur rich vegetables Brassicas (broccoli, brussel sprouts) and alleles (onions and garlic) contain a lot of sulfur Do not consume alfalfa sprout Reduce blood pressure Colorful plant foods Purple and blue Very powerful antioxidants called anthocyanins Lower blood pressure Converts seed type of fat to a fish oil fat Combine chia seeds with blues and purples Prevent cancer by increasing ability to proofread DNA Red High levels of lycopene Anthocyanin Reduces risk of prostate cancer Orange and yellow High in beta carotene Vision Vitamin A, B9 (folate) White Reduces cancer Fiber Omega 3s Cold water fish, seaweed Chia seeds with blueberries (chia seeds alone are not as good) Mild alcohol U-shaped relationship between consumption and diseases One or two drinks per day reduces cardiovascular risk and other diseases, but more than 3 poses the same risk as no drinks at all Hydration Avoid low-grade dehydration Skin becomes irritated, less elastic Increases cellular aging Increases blood cholesterol levels Elevated blood cholesterol levels Joint dysfunction Start each day with a glass of water Sleep Hormonal changes with less than 6 -8 hours of sleep 28. 29. Babies (3g per kg) need protein the most, followed by bodybuilders(2g per kg), endurance athletes (1-1/2g per kg), and elders (0.8g per kg), respectively 30. Vitamin Function RDA A Antioxidant, anticarcinogen females/700mcg reduces aging of skin males/900mcg prevents heart disease D Lowers chance of heart disease, 15mcg cancer E Antioxidant 15mg PUFAs K Regulates blood clots females/90mcg Strengthens bones males/120mcg B1 (Thiamine) Prevents beriberi 1/1-1.2mg B3 (Niacin) Cofactor for energy production females/14mg males/16mg B5 (Pantothenic acid) Energy production 5mg (tip: B5=5mg) B9 (Folate) Cell division, protein synthesis 400mg


Buy Material

Are you sure you want to buy this material for

50 Karma

Buy Material

BOOM! Enjoy Your Free Notes!

We've added these Notes to your profile, click here to view them now.


You're already Subscribed!

Looks like you've already subscribed to StudySoup, you won't need to purchase another subscription to get this material. To access this material simply click 'View Full Document'

Why people love StudySoup

Bentley McCaw University of Florida

"I was shooting for a perfect 4.0 GPA this semester. Having StudySoup as a study aid was critical to helping me achieve my goal...and I nailed it!"

Jennifer McGill UCSF Med School

"Selling my MCAT study guides and notes has been a great source of side revenue while I'm in school. Some months I'm making over $500! Plus, it makes me happy knowing that I'm helping future med students with their MCAT."

Jim McGreen Ohio University

"Knowing I can count on the Elite Notetaker in my class allows me to focus on what the professor is saying instead of just scribbling notes the whole time and falling behind."

Parker Thompson 500 Startups

"It's a great way for students to improve their educational experience and it seemed like a product that everybody wants, so all the people participating are winning."

Become an Elite Notetaker and start selling your notes online!

Refund Policy


All subscriptions to StudySoup are paid in full at the time of subscribing. To change your credit card information or to cancel your subscription, go to "Edit Settings". All credit card information will be available there. If you should decide to cancel your subscription, it will continue to be valid until the next payment period, as all payments for the current period were made in advance. For special circumstances, please email


StudySoup has more than 1 million course-specific study resources to help students study smarter. If you’re having trouble finding what you’re looking for, our customer support team can help you find what you need! Feel free to contact them here:

Recurring Subscriptions: If you have canceled your recurring subscription on the day of renewal and have not downloaded any documents, you may request a refund by submitting an email to

Satisfaction Guarantee: If you’re not satisfied with your subscription, you can contact us for further help. Contact must be made within 3 business days of your subscription purchase and your refund request will be subject for review.

Please Note: Refunds can never be provided more than 30 days after the initial purchase date regardless of your activity on the site.