Nutrition: Class Content, Student Questions. Winter 2012

Transcription

1 Nutrition: Class Content, Student Questions Winter 2012

2 Nutrients Nutrients are substances the body needs to live Humans need six nutrients Three contain energy (calories) Three do not contain energy

3 Energy-Containing Nutrients Carbohydrates 4 calories per gram Protein 4 calories per gram Fat 9 calories per gram Image source: public domain

4 Nutrients Without Energy Vitamins Organic substances found in plant and animal sources A, C, D, E, K, & B vitamins (8 of them) Minerals Inorganic substances found in many of the body s structures (teeth, bones, muscles, blood cells, etc) Examples: calcium, sodium, iron, chromium, potassium

5 Student Question: How does blood type effect what foods you should or shouldn't eat? Premise: Type O = include meat, no dairy or wheat Type A = vegetarian, no dairy Type B = omnivore, with dairy, no grains Type AB = specific meats, grains OK, some dairy OK Lectin proteins in foods may trigger clotting in people based on blood type

6 Student Question: How does blood type effect what foods you should or shouldn't eat? News: In 1/2011 U Penn found Adamts 7 gene had protective cardiovascular risk if subject had Typo O blood; editorial with article questions direct applicability of findings

7 Student Question: How does blood type effect what foods you should or shouldn't eat? Concerns about program: Typos on criticisms webpage Critics cited on own web page as, acolytes of other dietary systems, fellow diet book authors, and individuals who are fiercely opposed to naturopathic medicine Failure to provide much scientific support for statements If lectins were responsible for clogging vessels, wouldn t there be a documented connection by now? Michael Klaper, MD, Health101.org

8 Student Question: How does blood type effect what foods you should or shouldn't eat? Concerns with program: Counsels those with Type B that they may have to introduce dairy slowly (if lactase deficient, could cause cramping) Other primates with varying blood types eat similar diets Book states Typo O is oldest blood type, but scientific resources state Type A is oldest type

9 Student Question: What benefits does fasting have? Fasting: willfully restricting food and/or beverage consumption Various reasons throughout history: spiritualism, religion, therapy, famine Practice empties the colon

10 Student Question: What benefits does fasting have? Benefits: Sense of control, other psychological benefits Increased endorphins in the brain If food allergies are present, physical relief

11 Student Question: What benefits does fasting have? Keep in mind: Liver, kidneys, lungs detoxify blood 24/7 Brain needs glucose No glucose = fat & protein sources removed from body Fasts meant generally for short term Metabolism may adapt to starvation mode Registered dietician or naturopathic physician may help reduce risks

12 Student Question: If calories convert to energy, how do things like low calorie energy drinks provide energy? Student Question: How are things like guarana and taurine converted in the body and made into extra energy?

13 Student Questions: Energy Energy: calories or alertness? Energy drinks = sugar and caffeine (sugar = energy, caffeine = alertness) Taurine: amino acid that interestingly activates GABA receptors (inhibitory) Might actually be linked to energy drink crash More research needed on energy drinks & brain for conclusions

14 Student Question: How are things like guarana and taurine converted in the body and made into extra energy? Guarana: contains caffeine, so can provide acute stimulant effects (improved cognition, reduced fatigue, appetite suppression) Main issues occur when individuals have sensitivities to stimulants, or mix beverages with other substances (alcohol, stimulants)

15 Student Question: How do some of the fad diets impact the body? Any favorite diets? Most diets feature a calorie restriction, which results in weight loss Many diets also promote physical activity, which also results in weight loss

16 Student Question: How do some of the fad diets impact the body? Any favorite diets? Acute symptoms: GI distress Gas Fatigue Emotional upset If stimulant pills: palpitations, nervousness Chronic symptom: Adaptation to caloric restriction

17 Student Question: How do some of the fad diets impact the body? Any favorite diets? No favorites: use what works, what makes nutritional sense, what is likely to last That acknowledged, I appreciate programs like Weight Watchers that promote lifestyle change, provide education & support Least favorites: anything involving pills, powders, processed items Guilty pleasure

18 Student Question: What are your favorite/ most valued "Superfoods" to include in one's diet? Brightly-colored berries Raspberries, blueberries, blackberries, strawberries Vitamin C, fiber, water, antioxidants, low calorie Freeze for eating in winter Beans Black beans, lentils, edamame Fiber, protein, omega-3 fatty acids Mix with salads

19 Student Question: What are your favorite/ most valued "Superfoods" to include in one's diet? Nuts Fiber; plant sterols to reduce cholesterol; omega-3 fatty acids for heart health Mixed in salads makes texture interesting

20 Student Question: What are your favorite/ most valued "Superfoods" to include in one's diet? Salmon and flounder Omega-3-rich foods for heart health; flounder is generally low in mercury and may help prevent cancer Salmon: sugar, lemon rind, salt, pepper--dry rub, let chill for 1-2 hours, roast Brightly-colored vegetables (leafy greens, peppers, tomatoes, etc) Vitamins, fiber, antioxidants Bok choy preparation video

21 Student Question: What would you say are the most valuable (if any) supplements to take? Depends on a person s individual circumstances (diet, activity, general health) First & foremost: improve diet Fat-soluble vitamins (A, D, E, K) = careful with megadoses Multivitamin Lactobacillus for gut health

22 Student Question: Are there any favorite dieting tricks? When tempted to eat something off the diet, busy yourself with something - a chore, a walk, a drive, etc. Recording food and beverage consumption (annoying, can improve awareness) Regular physical activity, including high-intensity exercise Include lean protein and/or fiber with most meals De-centralize meat on the plate

23 Student Question: Are there any favorite dieting tricks? Chew food thoroughly Avoid misery Drink water regularly Assess alcohol consumption Use smaller plates Make dietary change a lasting lifestyle change

24 Student Question: What's the real risk potential of mercury poisoning from eating fish? Symptoms of mercury poisoning: Rash Wide mood swings Vision disturbance Motor impairment Weakness Numbness Children most sensitive NRDC wallet card FDA Info

25 Student Question: What food chemicals should we look out for? Challenge: People have varying sensitivities Challenge: Often, the issue is accumulation rather than one dose at a given time Challenge: Combinations of chemicals Challenge: chemicals used for a variety of attractive purposes Challenge: some chemicals are naturally occurring (estrogenic foods)

26 Student Question: What food chemicals should we look out for? Challenge: Chemicals used for a variety of purposes attractive to consumer Preservatives Sweeteners, flavorings Fat replacers Emulsifiers, thickeners Color additives List at FDA

27 Student Question: What food chemicals should we look out for? Guideline: the more processed the food, the more chemicals present Guideline: shopping around the perimeter of a grocery store usually the healthiest approach

28 Student Question: What food chemicals should we look out for? Per Center for Science in the Public Interest Sodium nitrite Found in meat salty, processed meat products World Cancer Research Fund, May 2011: processed meats too dangerous for human consumption (totalhealthbreakthroughs.com) Saccharin, aspartame, Acesulfame-K Beverages, snack foods, dairy products, gums, soups, snacks Increased cancer risk

29 Student Question: What food chemicals should we look out for? Caffeine Addictive Stimulant properties Olestra Fat substitute in snack chips Digestive problems Reduce absorption of some fat-soluble vitamins Food dyes Blue 2, Green 3, Orange B, Red 3, Yellow 5, et. Al. Candy, baked goods, beverages

30 Student Question: What food chemicals should we look out for? High fructose corn syrup Beverages, cereals, candy, cookies, condiments Increases sweetness of food products Consumers not consuming less sugar Connection to corn allergies? Metabolic problems? (insulin resistance) Bisphenol A in cans, plastics (cancer, reproductive health, CV disease)