Diet & Nutrition

Front 1

Carbs are broken down here.

Back 1

The mouth.

Front 2

Protein digestion happens here.

Back 2

The stomach.

Front 3

GALT comes from ___________, and matures in the ___________.

Back 3

The thymus. Small intestine.

Front 4

The endocrine pancreas does what?

Back 4

Controls blood glucose by producing insulin/glucagon.

Front 5

The exocrine pancreas does what?

Back 5

Secretes digestive enzymes, controls acid-based balance, and bicarbonate.

Front 6

What neutralizes stomach acid?

Back 6

Bicarbonate.

Front 7

How many much micro flora is in the colon?

Back 7

Three pounds.

Front 8

Which organ controls water balance?

Back 8

Large intestine.

Front 9

Symbiotic microflora does what 3 functions?

Back 9

Makes vitamins.
Stimulates immune system.
Protects from pathogenic organisms.

Front 10

Dysbiotic microflora is responsible for what 4 issues?

Back 10

Harmful organisms causing disease.
Candida.
Fungi.
C. difficile.

Front 11

This syndrome increases exposure of toxic and immunogenic substances from the gut to the liver.

Back 11

Leaky Gut/Intestinal Hyperpermiability

Front 12

Which two tests are used to dx leaky gut?

Back 12

Lactulose/Mannitol and IgG.

Front 13

What is the difference between IgE and IgG reactions?

Back 13

IgE is immediate and may cause anaphylaxis & hives. It is a TRUE allergy.

IgG is delayed, has diverse symptoms, and considered a hypersensitivity, and NOT an allergy.

Front 14

What two factors contribute to digestive enzyme/HCl insufficiency?

Back 14

Poor protection from ingested microbes.
Poorly digested food (allergenic, fermenting).

Front 15

What are the 6 factors that influence digestion?

Back 15

Diet, stress, allergies/hypersensitivity, enzyme/HCl insuff, dysbiosis & parasites, drugs & alcohol.

Front 16

What is disbyosis? Name two examples.

Back 16

An imbalance of normal intestinal microorganisms.
Candida & fungi.

Front 17

What is the calorie density of: proteins, carbs & fats?

Back 17

Protein: 4 cals/gram
Carbs: 4 cals/gram
Fats: 9 cals/gram

Front 18

Four ways to measure body mass.

Back 18

BMI, body composition (lean vs. fat), waist circumference, waist: hip ratio.

Front 19

The body is made up of what % of water? What is the avg. requirement per day?

Back 19

70%. 3 quarts.

Front 20

Water requirements are influenced by what 4 factors?

Back 20

Climate, health concerns, diet, activity.

Front 21

Simple sugars (glucose, fructose, galactose), double sugars (maltose, sucrose, lactose) & short chain sugars (maltodextrins, HFCS), are also known as:

Back 21

Simple carbs.

Front 22

Complex carbs examples:

Back 22

Veggies, fruit, legumes, tubers, starches, roots, whole grains.

Front 23

Soluble fiber has these superpowers:

Back 23

Slows down digestion, delays emptying of stomach, gives feeling of fullness, regulates blood sugar, interferes w/ absorption of cholesterol, lowers LDL.

Front 24

Insoluble fiber does what?

Back 24

Remains intact in the GI, adds bulk & promotes BM, fermentation in the gut produces butyrate.

Front 25

Functions of butyrate? What food contains it?

Back 25

Fuel for GI cells, decreased intestinal permeability, inhibits colon cancer cells. Also found in butter.

Front 26

What hormone increases blood sugar?

Back 26

Cortisol.

Front 27

In relation to diabetes, the pancreas is responsible for what two actions?

Back 27

Insulin stimulates glucose uptake.
Glucagon releases glucose into the blood.

Front 28

The liver stores glucose as ______________ or ____________.

Back 28

Glycogen or triglycerides.

Front 29

What is the difference b/t Type I and Type II Diabetes?

Back 29

Type I: results from a rheumatoid-like autoimmune reaction in which the body attacks & destroys the beta cells of the pancreas. These are the cells that normally produce insulin. The patient in a relatively short time has no insulin production.

Type II: metabolic syndrome: insulin resistance. The result of the muscles & other tissues of the body developing a resistance to insulin produced by the beta cells of the pancreas. The pancreas first tries to overcome this resistance to insulin by making more insulin. The blood sugar goes up as a patient's body is no longer able to make enough insulin.

Front 30

Four methods of preventing & treating diabetes:

Back 30

high fiber
low refined carbs
low simple sugars
whole plant foods

Front 31

Four tests for screening diabetes:

Back 31

blood glucose
fasting blood glucose
fasting insulin
c-peptide

Front 32

Protein is what % of our body weight?

Back 32

20%

Front 33

Protein digestion is aided by what two organs and which chemicals?

Back 33

Stomach: HCl & pepsin
Pancreas: trypsin, chymotrypsin, peptidases break peptides into amino acids.

Front 34

In relation to protein digestion, what does the portal vein do?

Back 34

Carries protein into circulation.

Front 35

What are catabolism & anabolism, and why are they relevant?

Back 35

Catabolism: Break down of tissue to release amino acids (60-70%)
Anabolism: using amino acids to build tissue

Both, including diet, are key in protein metabolism.

Front 36

How much protein is required daily? When would this increase?

Back 36

.37g/lb - so a 154lb. person requires 56g of protein.
Increase during times of healing, growth, pregnancy, illness, mood disorders.

Front 37

What happens to excess protein, and what diseases are associated with this?

Back 37

Excess converted to glycogen, or fat.
Assoc. w/ chronic degenerative dz, cancer, KD stone formation, generally harmful in KD dz.

Front 38

Symptoms of low protein intake?

Back 38

Fatigue, mood swings, difficult concentrating, depression/anxiety.

Front 39

Amino Acids. Discuss. How many? How many essential, and source?

Back 39

22 amino acids. Eight are essential, and acquired through diet only. Animal proteins contain all 8, and are complete. Veggie protein = incomplete.

Front 40

What three chemicals are vegetarian diets low in? What foods can help w/ inadequate sources?

Back 40

Lysine, methionine, tryptophan. Combining beans, nuts, seeds, & grain helps w/ protein intake.

Front 41

For kidney dz, what should patients consider in regards to protein?

Back 41

XS proteins require more work from kidney.
Pts should have minimum amnt for anabolism.
There is a decreased glomerular filtration rate.

Front 42

What are the 8 essential amino acids?

Back 42

PVT TIM LL
phenylalanine
valine
threonine
tryptophan
isoleucine
methionine
leucine
lysine

Front 43

This amino acid crosses the BBB, forms tyrosine (epi and norepinephrine, dopamine), and used in mood control disorders.

Back 43

Phenylalanine.

Front 44

This amino acid is the least abundant, contains sulphur, is lipotropic, a mood & energy enhancer, and reduces inflammation/allergies.

Back 44

Methionine.

Front 45

This amino acid is highly concentrated in eggs, meat, dairy, legumes, wheat germ & yeast. It supports calcium absorption & collagen formation. One should take 500mg a day during a _____________ outbreak.

Back 45

Lysine. Herpes.

Front 46

This amino acid is a precursor to 5HTP, which makes serotonin & melatonin. Cofactors are B6, C, folate. It's a treatment for dep/anxiety, insomnia & pain. CTX if patient is taking _____________.

Back 46

Tryptophan. CTX w/ SSRIs.

Front 47

If someone has depression, pain, sensitivity to pain, is an adrenaline junkie, craves sweets, & cries a lot, they might be lacking in this amino acid.

Back 47

Phenylalanine

Front 48

Leucine, Isoleucine, Threonine, and Valine all have similar functions, mainly muscle building. What other fnx do they have?

Back 48

Leucine: protein synthesis, growth, wound healing
Isoleucine: energy production, prevents tremors
Threonine: immune, collagen/elastin, tooth enamel.
Valine: muscle building

Front 49

Name 5 functions of lipids, and how many calories/gram?

Back 49

Storage form of energy
Insulation & protection
Brain, myelin, hormones
Form cell membranes
Carry fat soluble vitamins (A, D, E, K).
9 cals/gram.

Front 50

Too much of this sterol is a stress/inflammation marker. It could be b/c someone is eating too much of it, OR, the body is requiring a lot of it for repair. What is it?

Back 50

Cholesterol.

Front 51

What are the classification of fats?

Back 51

Saturated
Trans/hydrogenated
Unsaturated
Essential
Cholesterol

Front 52

In this fat, the carbon chain is filled to capacity with hydrogen atoms. What kind is it, and what dz is associated with it?

Back 52

Saturated fats. Assoc. w/ CV dz, and cancer.

Front 53

Trans/hydrogenated fats are solid at room temp. What are three other facts about it?

Back 53

Chemically altered to be filled w/ hydrogen bonds, weaker structure does not function properly in the body, has increased coronary artery dz.

Front 54

These fats are not stackable, so is a liquid at room temperature. What kind is it, and what are two subsets?

Back 54

Unsaturated fats. Monounsaturated and polyunsaturated.

Front 55

What are examples of mono and polyunsaturated fats?

Back 55

Monounsat: olive oil, has one double bond
Polyunsat: corn, cottonseed, soybean, multiple double bonds.

Front 56

Essential fatty acids are polyunsaturated. What are two other facts about it?

Back 56

Cannot be synthesized by the body.
Ideally a 3:1 ratio of omega3 to omega6.

Front 57

Linoleic acid comes from safflower, sunflower and corn. Which omega is it, and what are some dz factors?

Back 57

It's an omega 6.
Is an arachidonic acid, and consumed in animal fat. It's pro-inflammatory, increases clots and BP.

Front 58

What are the two omega 3s, and where do they derive?

Back 58

ALA: alpha-linolenic acid (flax, soy, canola, pumpkin seeds, walnuts) and EPA/DHA (cold water fish).

Front 59

What are some of the benefits of taking alpha-linolenic acid? What is a precaution?

Back 59

Reduces clotting, improves lipid balance, supports mood & memory, nerve fnc, & skin health. Precaution: don't take before surgery, since it reduces clotting.

Front 60

Cholesterol is the precursor to _______________, and therefore, ________________.

Back 60

Cortisol, progesterone.

Front 61

What are a few functions of cholesterol?

Back 61

Form of fat made by the liver.
Required for myelin sheath & bile production.
Essential for cell membrane structure, permeability.
Required to repair damaged cells.
Increases during stress.

Front 62

What are low and high levels of cholesterol, and what are the risks?

Back 62

Low is below 130mg/dL. Associated w/ increased risk of suicide. Lower than 165 assoc. w/ impulsivity in mood patients.

High is 240mg/dL and above. Borderline is 200-239. Assoc. w/ atherosclerosis, but also decreased mortality in elderly (85+)

Front 63

What are the three functions of digestion & metabolism?

Back 63

Chewing & stomach digestion separate fat from food.
Fats float in GI & promote fullness.
Slow down gastric emptying increasing satiety.

Front 64

Lipases break down _____________, into _____________, and ____________.

Back 64

lipases break down triglycerides into fatty acids and glycerols.

Front 65

Functions of HDL and LDL.

Back 65

HDL: carries cholesterol from blood vessels & tissues to liver. Increased by exercise, good fats, estrogen, healthy wt.

LDL: carries cholesterol to blood vessels and tissues.

Front 66

Which vitamins are fat soluble? Water soluble?

Back 66

Fat: ADEK & beta carotene. Water: B & C.

Front 67

What is the role of vitamins?

Back 67

-Cofactors in cellular metabolic rxns
-Antioxidants that prevent cell damage
-Free radicals are unstable oxygen compounds that
react w/ cell structure & DNA - antioxidants interrupt this process.

Front 68

This vitamin is an antioxidant, anti-imflammatory, offers immune support, tissue repair, MUCOSAL & SKIN & EYE health, treats acne & other skin issues, as well as asthma, osteoporosis and PMS.

Back 68

Vitamin A - Retinol

Front 69

What are deficiency sx of Vitamin A/Retinol? Where can it be found? Where is it stored in the body?

Back 69

Night blindness, poor wound healing, dry skin & hair, impaired immunity, loss of app. Found in dairy, egg yolk, cod liver oil. Stored in the liver.

Front 70

This vitamin is a precursor to Vit A/Retinol.

Back 70

Beta Carotene

Front 71

Between Vit D2 and D3, which is better absorbed and has a longer shelf life? This also produces naturally when exposed to sun.

Back 71

D3

Front 72

Vit D/Calcitriol works with which hormone for calcium & phosphorus regulation?

Back 72

Parathyroid

Front 73

What are Vit D/Calcitriol deficiency sx? What conditions is it used to prevent?

Back 73

bone problems, rickets, osteomalacia. prevention: osteoporosis, psoriasis, scleroderma, cancer.

Front 74

What are sources of Vit D/Calcitriol, and what other vitamin is it often combined with?

Back 74

cod liver oil, egg yolks, butter, liver, fortified milk. Combo'd w/ Vit A/Retinol.

Front 75

Functions of Vitamin E/Tocopherols?

Back 75

Protects cell membranes (myelin sheath), prevents oxidation of B/C, increases fatty acid metabolism; helps arthritis, immunity, PMS, promotes heart efficiency, reduces clotting.

Front 76

Sources of Vitamin E/Tocopherols?

Back 76

vegetable oils, seed & nut oils, butter, egg yolk, milk fat, liver.

Front 77

What should not be taken with Vit E, and why?

Back 77

Iron, d/t increased absorption of both.

Front 78

This vitamin is required for proper clotting.

Back 78

Vitamin K (Koagulation).

Front 79

What are the three different types of Vit K, and where do they come from?

Back 79

K1 is the food source
K2 is produced by intestinal bacteria
K3 is the synthetic form

Front 80

What are the benefits of Vit K?

Back 80

clotting; helps osteoporosis, rheumatoid arthritis, pregnant n/v, heavy menses

Front 81

What are sources of Vit K, and where is the best source made?

Back 81

leafy greens, alfalfa,kelp, blackstrap molasses, liver, milk, yogurt, egg yolk, fish liver oil. Best source made by gut bacteria.

Front 82

This vitamin maintains the health of the nervous system, digestion, hair,skin, eyes, mucous membranes, esp. the mouth.

Back 82

B Vitamins

Front 83

Deficiency sx of B Vitamins. What depletes them?

Back 83

fatigue, depression, insomnia, loss of app, sores/cracks around the mouth, lowered immunity, anemia, constip, acne, hair loss/graying.

Depleted by antibiotics, birth control pills, sugar, coffee, alcohol & stress.

Front 84

Sources of B vitamins?

Back 84

In foods, never in isolation. Whole grains, yeast, liver, legumes, nuts, egg yolks, broccoli, leafy greens, intestinal microorganisms.

Front 85

Thiamine is also known as ___________? What do the deficiency sx look like?

Back 85

B1. Berberi, nerve changes, edema, heart failure. Low intake = glucose intolerance, mood changes, & fatigue.

Front 86

B1 is deficient in this population, and aids stomach HCl production, as well as ___________ and ______________ function.

Back 86

Depleted in alcoholics. Aids stomach HCl production, nerve function, and heart function.

Front 87

Riboflavin is also known as __________? What condition this vitamin act as a prophylactic?

Back 87

Vit B2, good for migraines.

Front 88

Deficiency of B2 looks like?

Back 88

cracks at corner of the mouth, sensitive eyes, poor fat metabolism.

Front 89

B3 is also known as ___________?

Back 89

Niacin

Front 90

What is Pellagra, and what are the sx?

Back 90

B3 deficiency.
Dermatitis
Diarrhea
Dementia
Death
Also: tremors, , sore/swollen tongue, fatigue

Front 91

B3/Niacin benefits?

Back 91

needed for synthesis of sex hormones, treats high choles, schizophrenia, learning disorders, arthritis, hypoglycemis, PMS. Needed for HCl production & anti-inflamm. prostaglandins.

Front 92

What causes the niacin flush?

Back 92

nicotonic acid

Front 93

B5 is also known as?

Back 93

Pantothenic Acid.

Front 94

This vitamin promotes proper adrenal function by stimulating production of cortisol.

Back 94

B5/Pantothenic Acid

Front 95

Benefits of B5/Pantothenic Acid?

Back 95

strengthens immunity, promotes adrenals, memory (ACH), reduces cholesterol; reduces, stress, fatigue, arthritis, allergies

Front 96

Vitamin B6 is also known as? What is the active co-enzyme form?

Back 96

Pyridoxine. P5P.

Front 97

What does B6/Pyridoxine treat?

Back 97

Helps control cholesterol, balance blood sugar, fight free radical damage. Useful in stress, fatigue, arthritis, hypoglycemia, immune stim, and allergies.

Front 98

B6/Pyridoxine is a major antioxidant & is immune stimulating. What other functions does it have?

Back 98

Fatty acid & protein metabolism
Converts amino acids
Maintains sodium to potassium ratios
Homocysteine metabolism

Front 99

B6/Pyridoxine is best when combined with what vitamins and minerals?

Back 99

magnesium, zinc and riboflavin (B2).

Front 100

What are sx of taking too much B6/Pyridoxine?

Back 100

Stocking & glove neuropathy.

Front 101

B12 is also known as? Where is it found?

Back 101

Cobalamin. Found in animal products, after being synthesized by gut bacteria.

Front 102

Absorption of B12/Cobalamin requires _____________, and is stored in ______________.

Back 102

Absorption requires "intrinsic factor", produced by the same cells that produce HCl in the ST. B12 stored in tissues.

Front 103

What are the risk factors of low B12/Cobalamin?

Back 103

Low HCl, aging, poor digestion & absorption, vegans, celiac

Front 104

What are the sx of B12/Cobalamin deficiency?

Back 104

Megaloblastic anemia, low RBC, fatigue, irreversible neuro degeneration, "strawberry tongue".

Front 105

What are the functions of B12/Cobalamin?

Back 105

Cell metabolism, synthesis of DNA & RNA, formation of RBC.

Front 106

Which disorders can B12/Cobalamin treat?

Back 106

Fatigue, asthma, bursitis, alcoholism, neuralgias, mental disorders, immune & GI disorders.

Front 107

B12/Cobalamin deficiency can be masked by _______________. Why is this important for non meat eaters?

Back 107

masked by high folic acid. B12 is rare in plant sources, but folic acid is high.

Front 108

Folic acid is abundant in ______________. It can also mask a ______________ deficiency. Stored in the ____________ for up to 9 months.

Back 108

Plants. B12. Liver.

Front 109

Deficiency sx of folic acid:

Back 109

fatigue, depression, irritability, decreased app, inflamed tongue, diarrhea, palps, forgetfulness, hostility & paranoia.

Front 110

Folic acid can be used to prevent spina bifida, and improves these conditions:

Back 110

improve digestion, heal the skin, treat cervical dysplasia, used as an oral rinse to treat gingivitis.

Front 111

Low levels of folic acid can be seen in these populations:

Back 111

elderly, alcoholics, psych patients, adrenal stress, pregnancy/lactation, OC pill use, antibiotics, and vit C use over 2G per day.

Front 112

Folic acid is often given with these two vitamins to reduce homocysteine.

Back 112

B6 and B12

Front 113

Biotin deficiency is triggered from eating _______________. Biotin is produced _______________.

Back 113

Raw eggs. Produced by gut bacteria.

Front 114

Functions of Biotin.

Back 114

Helps synthesize proteins, RNA, & DNA.
Required for proper essential fatty acid metabolism, blood sugar reg., and production of healthy hair, skin, and nails.

Front 115

These two are not true vitamins, but regarded as such b/c they are often deficient in the diet. They are needed to produce lecithin (an imp. factor in metabolism of fat & cholesterol, and a component of cell membranes).

Back 115

Inositol and Choline

Front 116

Mutual functions of Inositol & Choline

Back 116

promote production of neurotransmitters, proper clotting and detoxification, needed to promote lecithin.

Front 117

Choline can cross the BBB, and what other two functions?

Back 117

helps nerve conduction, and is the "memory" vitamin d/t its part in acetylcholine.

Front 118

PABA is part of which molecule?

Back 118

Folic acid

Front 119

High doses of ____________ can irritate the liver causing n/v, anorexia, fever & skin rash.

Back 119

PABA

Front 120

Functions of Vit C

Back 120

A powerful antioxidant
Produces collagen
immune stimulant
antihistamine action

Front 121

This vitamin aids the absorption of iron.

Back 121

Vitamin C

Front 122

Vitamin C is helpful in which conditions?

Back 122

Viral (colds, mono, Hep), cancer, degenerative dz.

Front 123

Minerals are elements of the earth, and are essential for proper _______________.

Back 123

Cell metabolism.

Front 124

The two most abundant minerals are?

Back 124

calcium & magnesium

Front 125

What conditions can calcium treat?

Back 125

Insomnia, muscle cramps, osteoporosis, rickets.

Front 126

Functions of calcium?

Back 126

buffers blood pH
regulates heart & muscle contraction & nerve conduction

Front 127

Excess calcium interferes with ___________ and ____________ absorption.

Back 127

zinc and iron

Front 128

What three things are needed for calcium absorption?

Back 128

Vit D, magnesium, HCl

Front 129

In calcium regulation, one hormone increases blood levels, and one decreases it. What are they?

Back 129

Parathyroid hormone increases blood level.
Calcitonin (from the thyroid) decreases it.

Front 130

Food sources of calcium.

Back 130

Dairy, broccoli, cauliflwr, peas, beans, nuts, seeds, molasses, citrus, figs, bonemeal.

Front 131

__________% of magnesium is stored in bone

Back 131

50%

Front 132

Magnesium functions?

Back 132

muscle & nerve function
heart rhythm
immune system
BP regulation
energy metabolism
protein synthesis

Front 133

Deficiency sx of magnesium?

Back 133

loss of app, n/v, fatigue, numbness, tingling, spasm, HT rhythm defects, seizures, personality changes

Front 134

Which conditions can magnesium treat?

Back 134

Insomnia, anxiety, fatigue, cramping, palps, HA, HTN, osteoporosis, asthma, angina

Front 135

Magnesium is depleted by?

Back 135

low plant food in diet
oral contraceptives
diuretics
XS trans & saturated fats
XS calcium
chocolate, alcohol, sugar & caffeine

Front 136

What is the ratio of magnesium to calcium? What are sx of too much mag?

Back 136

2:1 ratio of calcium to magnesium
Too much mag = diarrhea

Front 137

Sources of magnesium in food?

Back 137

Dark greens, nuts, seeds, legumes, whole grains, avocado, apricot.

Front 138

Which two ways are chloride present in the body?

Back 138

Either in the body as salt (with sodium), or HCl (with hydrogen.

Front 139

Chloride, a mineral electrolyte, works with sodium and water to do what?

Back 139

Distribute body fluids

Front 140

Common sources of chloride?

Back 140

seaweed, rye, tomatoes, lettuce, celery, olives, salt.

Front 141

Functions of Potassium?

Back 141

Regulates heart contractility
Nerve conduction (Na-K pump), blood pressure, fluid balance, acid-base balance

Front 142

Sx of potassium deficiency?

Back 142

fatigue, muscle weakness, slow reflexes, dry skin, acne.

Front 143

Sodium intake should be limited to ____________ mg/day.

Back 143

2,300 (1 tsp)

Front 144

Phosphorus needs to be balanced with ____________.

Back 144

calcium

Front 145

This is the 'P' in ATP

Back 145

Phosphorus

Front 146

Where is phosphorus stored?

Back 146

In all cells, but mainly in bones as calcium phosphate.

Front 147

Sources of phosphorus?

Back 147

seafoods, meats, grains, nuts, vegs, dairy

Front 148

This mineral is an important part of proteins, found in keratin of skin, hair and nails.

Back 148

Sulfur

Front 149

Sources of sulfur?

Back 149

Cruciferous vegs, eggs, onions & garlic, meat & other protein-rich foods.

Front 150

This hard mineral increases strength of bones, blood vessels, cartilage, skin and tendons.

Back 150

Silicon

Front 151

Chromium is a trace mineral, and is an essential part of what factor?

Back 151

GTF: glucose tolerance factor. Enables insulin to carry glucose into cells.

Front 152

Functions of chromium?

Back 152

Important for blood sugar regulation, both hypoglycemia and diabetes.
Improves cholesterol.

Front 153

Sources of chromium?

Back 153

Brewer's yeast (2 tbsp/day), whole grains, meats, some vegs.

Front 154

Cobalt is a part of what vitamin?

Back 154

B12

Front 155

Functions of Copper?

Back 155

Needed to make hemoglobin.
Helps Vit C make collagen & heal tissues
Cofactor for many enzymes.

Front 156

This dz presents with a golden ring around the iris. What is the dz, and what trace mineral do they have too much of?

Back 156

Wilson's Dz. Too much copper.

Front 157

Sources of copper?

Back 157

oysters, shellfish, nuts, whole grains, water pipes, cookware.

Front 158

Which vitamin and mineral can interfere with copper absorption?

Back 158

Vit C and Zinc

Front 159

This mineral is needed to manufacture thyroid hormones.

Back 159

Iodine

Front 160

This condition is due to iodine deficiency.

Back 160

Cretinism (arrested physical and mental development with dystrophy of bones and soft tissues, due to congenital lack of thyroid secretion)

Front 161

Function of Iron?

Back 161

Necessary for hemoglobin formation so that RBCs can carry oxygen to cells.

Front 162

What is the most easily absorbed form of iron, and where is it found?

Back 162

Heme form, from meat.

Front 163

____________ is the storage form of iron, and can be measured in the blood.

Back 163

Ferritin

Front 164

Manganese can be found in nuts, seeds, & whole grains. What is its' function?

Back 164

Important cofactor for many enzymatic reactions, esp. mitochondria.

Front 165

If someone can't tolerate red wine, they can take 50mcg/day of this trace mineral.

Back 165

Molybdenum

Front 166

Molybdeum can be found in whole grains, vegs and legumes, and helps to mobilize _____________.

Back 166

iron from storage

Front 167

This trace mineral is an component of glutathione peroxidase, an important anti-oxidant.

Back 167

Selenium

Front 168

Uses for selenium?

Back 168

Cancer and CV Dz prevention, used topically for dandruff & fungal derm, used to enhance male fertility.

Front 169

Sources of selenium?

Back 169

Brewer's yeast, wheat germ, fish, whole grains, vegs, nuts, molasses.

Front 170

Sx of Zinc deficiency?

Back 170

poor wound healing & fracture healing, sweet craving, poor app, high cholesterol and frequent infections, and issues with taste.

Front 171

Functions of Zinc?

Back 171

Powerful immune stimulant that promotes wound healing, stimulates T lymphocytes & NK cells.
Assists in conversion of linolenic acid to anti-inflamm. prostaglandins.

Front 172

What are the enzymes for carbs, proteins, fats, veggies, & dairy?

Back 172

amylase, protease, lipase, cellulose, lactase.

Front 173

What vitamins and mineral is used to stimulate the body's production of HCl?

Back 173

Niacin (B3), Magnesium, P5p (B6).

Front 174

This protects mitochondria & prevents DNA damage.

Back 174

Alpa lipoic acid

Front 175

Function of ALA?

Back 175

Used in heart dz, helps control blood sugar and prevent long term consequences of diabetes.

Front 176

Functions of bioflavonoids?

Back 176

Help to maintain blood vessel integrity, and aid wound healing, stabilize mast cells to inhibit histamine release, anti-inflammatory.

Front 177

Examples of bioflavonoids?

Back 177

Hesperidin, rutin, quercetin, catechin.

Front 178

Risk factors for HTN?

Back 178

poor diet, obesity, no exercise, hyperlipidemia, smokes, diabetes, family hx, men, over 50 y.o.

Front 179

Tests for risk factors of HTN?

Back 179

Cholesterol, homocysteine, Hs-CRP, fibrinogen.

Front 180

What is the difference between EKG and an Echo Cardiogram?

Back 180

EKG looks for normal rhythms and indications of decreased blood flow. Stress EKG only abnormal after 70% occlusion!

Echo is an ultrasound that looks for normal blood flow and function of valves.

Front 181

What is the side effect of statin drugs?

Back 181

It inhibits cholesterol and CoQ10.

Front 182

Lifestyle changes for HTN?

Back 182

exercise, decrease smokes & coffee, stress mngmnt, increase water intake, reduce salt, weight loss.

Front 183

Diet recommendations for HTN?

Back 183

DASH diet, variety of fruits & vegs, lower sat. fat intake, 30-40g fiber, decrease carbs, consume garlic/onions/leeks/shallots, low salt.

Front 184

Supplements for HTN?

Back 184

Vit E & C (anti-oxi), magnesium (vasodilator), niacin/B3 (increases HDL).

Front 185

Why is Vit B12 (methyl form) good for HTN? Folate? Omegas?

Back 185

B12 & Folate helps to lower homocysteine, omegas reduce cholesterol & inflamm.

Front 186

Why is CoQ10 important for HTN? What are two other supplements that HTN can benefit from?

Back 186

CoQ10 is an anti-ox, ATP production, and cardio-protective. Curcumin and Bromelain (anti-imflam), and Hawthorn (hypo-tensive and cardiac tonic).

Front 187

Heavy metal detox, food allergies, gut healing and a mediterranean diet are all other considerations for which dz?

Back 187

Hypertension

Front 188

Metabolic Syndrome, or Insulin Resistance, have what sx?

Back 188

HTN, hyperinsulinemia, hyperglycemia, tummy obesity, elevated cortisol, dyslipidemia

Front 189

Risk factors of Insulin Resistance?

Back 189

Overweight, smokes, family hx, gestational diabetes hx, ethnicity.

Front 190

What are the labs for Insulin Resistance?

Back 190

Fasting blood glucose, glucose tolerance test, insulin & c-peptide, hemoglobin A1C (HgbA1C).

Front 191

In fasting blood glucose, what levels are considered pre-diabetes, and diabetic? What about the glucose tolerance test?

Back 191

FBG:
pre: 100-125
diabetic: 125

GTT:
pre: 140-199
diabetic: 200+

Front 192

Why are insulin and c-peptide tests important for diabetes?

Back 192

Tracks insulin levels and helps diff. b/t Type 1 and 2. C-peptide is a natural by-product of insulin production.

Front 193

What are prevention goals for diabetes and heart dz?

Back 193

Normal BMI, BP <130/80, LDL <100, Total Chol <200

Front 194

Benefits of exercise and diabetes?

Back 194

Increase wt loss, improve cardio health, build muscle (improves insulin sensitivity), more effective than drugs.

Front 195

Diet recs for diabetes?

Back 195

Regular meals, high protein, high fiber, limit carbs, foods on low glycemic index.

Front 196

Supplements for diabetes?

Back 196

Chromium, ALA, magnesium, Vits C, E & B6, herbs

Front 197

What is the blood type diet based on?

Back 197

based on the proteins expressed on the surface of your blood cells. These blood proteins interact w/ food proteins (lectins).

Front 198

In the blood type diet, what are the general recs for Type A, B, A/B, & O?

Back 198

Type A: HT dz, cancer, diabetes: veg diets, some chick, no beef.
Type B: auto-immune dz, minimize chick & wheat, no tomatoes.
Type A/B: can lean towards A or B. Better w/ alkaline diets.
Type O: thrive on intense activity, better w/ acidic system, min. dairy & grain, no eggs, can get hypothyr.

Front 199

This diet is used for epileptic children, wt loss, and body building.

Back 199

Ketogenic diet

Front 200

Theory of Ketogenic Diet?

Back 200

Forces body to use ketones for energy instead of glucose. 3-4g of fat for every 1g protein or carb.

Front 201

What are the organs of detoxification?

Back 201

LV/GB, KD, Colon, Urinary Tract, Skin, Respiratory

Front 202

This organ absorbs & filters toxins via the portal vein from intestines

Back 202

Liver

Front 203

Bile contains ___________ and _______________.

Back 203

emulsified fats and fat soluble toxins

Front 204

What is the difference b/t Phase I and Phase II of liver detox?

Back 204

Phase I: chemical reactions can turn nontoxic substance into bioactive or toxic ones. These may be excreted or interact w/ the body.

Phase II: usually detoxifying, when function is compromised, damage can occur.

Front 205

Benefits of water fasting?

Back 205

allows digestive organs to rest, proposed as a cure of acute & chronic dz.

Front 206

Challenges of water fasting?

Back 206

slow down of bile function/peristalsis, potential for reabsorption of toxins, hypotension, dangerous w/o adequate reserves, medically supervised.

Front 207

This cleanse can be used to reverse insulin resistance.

Back 207

Master Cleanse

Front 208

This gene is activated by caloric resistance

Back 208

Sirtuin

Front 209

Benefits of going veg?

Back 209

Better cardiovascular health (BP, lipids)
• Lower BMI
• Lower rates of cancer
• Reduced dementia incidence
• Reduced diabetes
• Strong correlation between red meat:
disease

Front 210

Challenges of vegetarianism?

Back 210

If poorly done, can be comprised of a lot of processed foods.
fatigue, depression, immune problems, risk of B12 and anemia.

Front 211

Common triggers for food sensitivities?

Back 211

Gluten, dairy, eggs, nuts, citrus, corn, nightshades, meat, or any foods that are eaten > than 2x/wk. Also, sugar, caffeine, alcohol.

Front 212

Detox sx of elimination diet?

Back 212

Rash, fatigue, HA, irritability, hunger, coated tongue, runny nose.

Front 213

Benefits of elimination diet?

Back 213

relief of sx, increased energy, improved mental clarity, wt loss, skin/hair/nail improvement

Front 214

Concern about GMOs?

Back 214

Not rigorously tested by FDA, instead
tested by manufacturers
• Uncertainty regarding the effects of DNA
alterations in foods
• No way to evaluate allegenicity of GMOs
• Decreased nutritional content
• Transfer of antibiotic resistance from plants

Front 215

What is the purpose and rationale of the Paleo diet?

Back 215

human genome has changed v. little in the last 40K yrs.
nutritional reqs were selected b4 advent of agriculture.
ancestors hunted game & ate lots of meat, gathered nuts, fruits & vegs. no carbs.

Front 216

Paleo health effects?

Back 216

Grains have a high omega 6 to omega 3 ratio (6:3). Increased CV dz. Paleo = 1:1 - 3:1

Front 217

Problems with Paelo diet?

Back 217

tendency to eat lg. quantity of meat, ignore periods of fasting, most foods today unlike animals/plants of that era.

Front 218

Similar diets to Paleo?

Back 218

-GAPS diet
-specific carb diet

Front 219

Contributing factors to candida?

Back 219

oral antibiotic, use of steroids (cortisones)
– birth control pills
– antacid and and ulcer medications
– high sugar diets
– decreased digestive secretions, impaired liver
function, altered bowel flora
– impaired immunity
– nutrient deficiency
– underlying disease states

Front 220

anti-candida diet dx:

Back 220

lack of absolute proof - made on patient hx & sx
determining factor is whether sugar triggers sx
stool and blood tests can be performed

Front 221

Goals of anti-candida diet?

Back 221

Kill candida, create an "unfavorable" enviro for candida

Front 222

Anti-candida treatment?

Back 222

REMOVE (sugar, simple carbs, milk, etc), REPLACE (improve digestive secretions: HCl, pan enzymes) , REPAIR (heal GI lining, immune support, detox), REINOCULATE (probiotics)

Front 223

Immune support therapy/general diet?

Back 223

decrease toxins, low sugar, low/mod sat & trans fats, eat healthy fats, low processed, remove food allergens, increase water, get enough protein, lots of F & V.

Front 224

Immune support therapy nutrients?

Back 224

multi-vit, anti-ox, essential fatty's, Vit D, melatonin, herbs, glandulars

Front 225

Other areas of immune support therapy?

Back 225

Chew food, balance blood sugar, exercise, contrast therapy, smoothies, emotions & attitude, detox.

Front 226

auto-immune support?

Back 226

general immune support, plus mushrooms and plant sterols (improves balance b/t TH1 and TH2 cells).

Front 227

Cancer support?

Back 227

General immune support, GI support, anti-ox, green tea, Vit D, melatonin, modified citrus pectin, curcumin, I3C or DIM, folic acid.

Front 228

Guidelines for macrobiotic diet?

Back 228

considered an approach to life
balance of yin & yang foods
natural & organic, plant-based
be present w/ eating and chew thoroughly.
only eat when hungry
eat local & with the seasons
avoid microwaves

Front 229

Gerson diet claims?

Back 229

boost immune system, heal degenerative dz (cancer, arthritis, ht dz, allergies).

Front 230

Basic elements of Gerson?

Back 230

organic, veg diet, raw fresh juices (13 cups a day!), coffee enemas, some supplements

Front 231

This diet claims that humans achieve perfect physical form and health generation after generation only when they consume nutrient-dense whole foods & the vital fat soluble activators found in animal fats.

Back 231

Weston Price Diet

Front 232

Weston Price diet rec?

Back 232

consume unprocessed/min process foods
eat traditional fats (animal, olive oil)
organic F/V, whole grains
raw dairy
sauerkraut
bone stocks

Front 233

Controversial ideas of Weston Price diet?

Back 233

Butter is a super food, contains X factor ???
Glandular organ extracts to promote health of that organ
Poached brains should be added to other ground meats
Raw cows milk & meat broth should be fed to newborns who don't breastfeed.