1.

When waist measure goes down?

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

Types of food with Vitamin B3?

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  If you want to learn more check out math soup division

Kidney failure

Limb amputations

Blindness  

3 cups of green leafy vegetables We also discuss several other topics like a en 475 class notes
If you want to learn more check out laura serbus

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

What is the acceptable macronutrient distribution range?

2. 100 years ago: 20 lbs/yr now: 160+ lbs/yr Don't forget about the age old question of csns csula

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). Drink 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.  If you want to learn more check out rotatan

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 We also discuss several other topics like • Attachment Differences: Why?

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 pesticides

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  reduces aging of skin

prevents heart disease

females/700mcg

males/900mcg

D

Lowers chance of heart disease,  cancer

15mcg

E

Antioxidant

PUFAs

15mg

K

Regulates blood clots

Strengthens bones

females/90mcg  

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