Hpr Terms 2

Front 1

7 major messages (nutrition)

CB V II CC CF CF A FS

Back 1

caloric balance, variety, increase intake of fruits, veggies, grains, dairy, choose carbs wisely, choose fats wisely, choose foods with less salt, alcohol in moderation, food safety

Front 2

why eat fruits/veg/grains/dairy?

Back 2

health benefits: weight control, heart disease, diabetes, bone health, cancer

provide nutrient rich carbs

Front 3

complex vs. simple carbs

Back 3

complex- digestion takes longer. enzymes have to work longer to break down food. bran, oatmeal, etc.

simple- digested quickly. lots of empty calories. fruits, cakes, etc

Front 4

whole grain. parts?

Back 4

bran (fiber), germ (essential fats), endosperm (energy)

B.E.G.- order

Front 5

how many servings of fruits + veggies per day?

make at least ____ of your grains whole

__ dairy servings/day

Back 5

8-10

half (3 of more)

3+ (1 oz or 1 cup)

Front 6

bad fats

Back 6

saturated and trans
increase LDL cholesterol :(
contribute to coronary artery disease

Front 7

good fats

Back 7

monounsaturated and polyunsaturated
increase HDL cholesterol :)
beneficial or neutral effect on chronic disease

Front 8

examples of saturated and trans fats

Back 8

s- full fat dairy products, fatty meats

t- margerine, shortening, chips, fatty crackers, cookies

Front 9

why is tub margerine bettter than butter?

Back 9

less hydrogenated oil, water incorporated, plant sterols/stanols

use olive or canola oil for cookies and snack on nuts and seeds

Front 10

__% of americans exceed recomended upper limit for salt intake

high sodium intake is associated with ___?

Back 10

95%

elevated blood pressure

Front 11

what can you do in order to not exceed recommdned amts of salt

Back 11

don't add salt to foods

avoid processed and canned foods, snack foods, fast food

Front 12

__ million Americans suffer foodborne illness each year

____ Americans die

"danger zone" for food

Back 12

76

5000

between 140 and 40 degrees

Front 13

spiritual health?

(4 factors)

Back 13

affirmation of life in a relationship with god, self, community, and envirment

Front 14

relationship with self
4 components

Back 14

life purpose or meaning
values
self esteem
self identitiy

Front 15

relationships with others
4 components

Back 15

deep interaction with others
ability to listen
morality and culture
love, justice, hope, faith in humanity

Front 16

relationship with environment
3 components

Back 16

sense of awe and wonder
care and nurture of environment
notion of unity with nature

Front 17

relationship with transcendent other
2 components

Back 17

relationship with something beyond human level
may involve faith, adoration, worship

Front 18

interconnectedness?

Back 18

tie to self, others, and a larger meaning

Front 19

mindfulness?

Back 19

ability to be fully present in the moment, clarity (inner flow)

Front 20

faith?

hope?

love?

Back 20

belief in something you can't see

looking confidently into the future

accepting respecting affirming self and others

Front 21

spirituality vs. religion

Back 21

s- belief in a unifying force that gives purpose/meaning to life

r- specific system of belief, worship, conduct

Front 22

most popular religions?

Back 22

christianity- 2.1 billion
islam- 1.3 billion
secular/agnostic/athiest- 1.1 billion
hinduism- 900 million
chinese trasitional- 394 million
buddhism- 376 million

Front 23

__ % of women pray
__ % of men pray
__ % pray on a regular basis

Back 23

90
85
80

Front 24

intercessory prayer

Back 24

prayer for someone else

"prayer may be an effective adjunct to standard medical care"

Front 25

__ % believe in god
__ % of patients want to have their spiritual commitment addressed
__ % would like to pray with physician

Back 25

95
75
50

spirituality is rarely addressed during medical visits

Front 26

__ % of hospitalized patients believed that faith was the most important factor in coping. __% of physicians agreed

Back 26

44

9

Front 27

patients __ times less likely to die if they found strength in religion and stayed socially involved

Back 27

14

Front 28

patients with no religious affiliation have an average of __ days in the hospital. patients with religious affilliation have average of __ days in hospital

Back 28

25

11

Front 29

individuals who frequently attended religious services were __% less likely to die than infrequent attendees

Back 29

25

shown to be a better predictor than smoking, race, income, education, etc

Front 30

life expectancy

overall?

for blacks?

Back 30

o- 7 year

b- 14 years

Front 31

psychoneuroimmunology

Back 31

study of interrelationship of mind and body and influence of emotion upon immune system.
-inherent healing abilities
-endocrinology, immunology
-psychology, neurology, etc

Front 32

altruism?

Back 32

care more for others than yourself

value human relationships
happier
healthier

Front 33

what % of people say they would leave their body unchanged?

Back 33

6%

Front 34

body image is....

Back 34

inner view of our outer self
picture of the body seen through the mind's eye
can feel as real as the body itself

Front 35

5 apects of body image

VEMKH

Back 35

visual- perception of image in the mirror
emotional- what do you feel?
mental- what do you think about yourself?
kinesthetic- sense and control of body
historical- lifetime of experiences

Front 36

body image develops in context of our environment (3 factors)

derive information from....

Back 36

family, peers, society

from feedback we receive from others (teasing, compliments) as well as role models (people around us experiencing own bodies)

Front 37

as early as what age do we express clear preference for thin physiques?

Back 37

age 4

associate negative attributes such as laziness stupidity dishonesty etc

Front 38

perfectionist family can cause...

chaotic family can cause...

Back 38

anorexia

bulemia

Front 39

4 types of self esteem?

Back 39

general, social, parent-related, academic

Front 40

general self esteem

Back 40

one's overall perception of self worth

Front 41

social self esteem

Back 41

perception of interpersonal peer relationships

Front 42

parent related self esteem

Back 42

ones perception of his/her status at home, including how his/her parents view him/her

Front 43

academic self esteem

Back 43

ones perception of ability to succeed academically

Front 44

negative body image?

(low, refrain, minimize, vulnerable)

Back 44

low self esteem
refrain from doing things they don't do well
minimize good qualities
vulnerable to unsafe and dramatic methods of changing bodies

Front 45

Atkins Diet

founder? upside? downside?
what you'll eat? what you wont?

Back 45

robert atkins
quick visible results
vegetarian unfriendly regimen
eat- red meat, bacon, eggs, cheese, butter, nuts, some fruits and veggies
won't- potatoes, rice, pasta, bread, sweets

Front 46

difference between nutrititionist and dietitician

Back 46

dieticians are registered

Front 47

south beach diet

founder? upside? downside?
what you'll eat? what you won't?

Back 47

arthur agatston
quick visible results
restrictive, hard to follow
eat- lean cuts of meat, poultry, fish, eggs, fat free cheese. eventually most fruits, some breads
won't- refined grains, sweets, potatoes, fruit juices

Front 48

south beach diet relies on g_____ i_____.

what is it?

Back 48

glycemic index

rates food on what it does to blood sugar. how fast food is broken down and absorbed

Front 49

weight watchers

founders? upside? downside? what you'll eat? what you wont? experts say?

Back 49

Jean Nidetch + Felice Markes
Eat whatever you want
female pep rally meetings
eat- everything in moderation
won't- nothing is out of bounds
experts say thumbs up

Front 50

zone diet- 40-40-30?

founder? upside? downside? what you'll eat? what you won't? experts say?

Back 50

40% carbs 30% protein 30% fat
barry sears
steady weight loss, favored by some athletes
protein may be a bit high
eat- seafood, poultry, lean cuts of red meat, nuts, fruits, veggies
won't- butter, shortening, fatty meats
most experts say thumbs down b/c too much protein

Front 51

scarsdale medical diet

founder? upside? downside? what you'll eat? what you won't? experts?

Back 51

herman tarnower
quick visible results
restrictive, only do it for 7-14 days.
eat- fruits veggies lean protein- low carb
won't- refined grains, fatty meats
experts- very hard to follow, weight usually returns

look at 10 basic rules of scarsdale diet

Front 52

mediteranean diet

founder? upside? downside? what you'll eat? what you won't? experts?

Back 52

mimic eating habits of mediteranneans
eat variety of foods
high fat intake
eat- grains fruits veggies fish olive oil wine
won't- red meat, unhealthy fat
experts- okay, but be careful of fat

Front 53

ornish diet

founder? upside? downside? what you'll eat? what you won't? experts?

Back 53

dean ornish, md
reverses heart disease
restrictive
eat- fruits, veggies, strongly encourages pa
won't- meat, nuts, alcohol, dairy that is non fat
experts- agree it is good for health, very hard to follow

Front 54

diets resulted in weight loss for the ___% of compliant subjects

all diets improved ______ profile. no effects on ________ or _______.

Back 54

50%

cholesterol
blood pressure or glucose

Front 55

ginseng

claim? does it work? caution? worth the $?

Back 55

boost energy and mood
research does not support claims
may acts as mild stimulant
probably not

Front 56

gingko biloba

claim? does it work? caution? worth the $?

Back 56

sharpens memory and concentration
research suggests placebo is as effective
may up effects of anti clotting drugs
probably not

Front 57

garlic

claim? does it work? caution? worth the $?

Back 57

decreases cholesterol and blood pressure
decreases cholesterol by ~5%
stinky breath and skin
probably

Front 58

glucosamine and chondrotin

claim? does it work? caution? worth the $?

Back 58

relieve joint pain
yes
considered safe
probably (but expensive)

Front 59

st johns wort

claim? does it work? caution? worth the $?

Back 59

treats anxiety and depression
seems to work as good as some prescriptions for mild depression
may weaken other meds (contraceptions)
probably

Front 60

ecinacea

claim? does it work? caution? worth the $?

Back 60

reduces and shortens common cold symptoms
appears to ease symptoms by 2-4 days
considered safe
sure...if you have it to spend

Front 61

lecithin

claim? does it work? caution? worth the $?

Back 61

decrease cholesterol, fat burner
probably not
probably harmless...but fat like substance that has 9 calories per gram
no

Front 62

creatine

claim? does it work? caution? worth the $?

Back 62

increase strength and muscle mass
half of research supports efficiency
anecdotal reports of cramps, nausea, dehydration
probably

Front 63

saw palmetto

claim? does it work? caution? worth the $?

Back 63

ease symptoms of enlarged prostate
apparantly as well as some prescriptions
free of side effects
yes

Front 64

cognitive errors that can lead to poor body image

J E T R E P

Back 64

jumping to conclusions
exaggerating
thinking in "shoulds"
rejecting positives
extreme thinking
personalizing

Front 65

when you see your muscles as being smaller than they are

Back 65

muscle dysmorphia

Front 66

shifting vision of beauty
1890's?
early 20th century?
1920's?
1930-40's?
1950's?
1960's - today?

Back 66

1890's? plump, voluptuous
early 20th century? corseted hour glass
1920's? flast chested, slim hipped, androgynous
1930-40's? full bodied, with emphasis on legs
1950's? voluptuous and curvaceous
1960's - today? thin, uncurvaceous

Front 67

weightism

Back 67

prejudice against fat

Front 68

___-___ million girls suffer from eating disorders

__ million boys suffer from eating disorders

Back 68

5-10

1

Front 69

causes of eating disorders?

P I S O A

Back 69

psychological factors
interpersonal factors
social factors
other factors (biological)

Front 70

eating disorders lead to:

amenorrhea
osteoporosis

Back 70

a- lack of estrogen, insufficient fat
o- calcium loss, stress fractures

Front 71

medical complications of eating disorders?

Back 71

CV: low blood pressure, hyocardiopathy
chemistries: abnormal cholesterol, low blood glucose, uric acid elevated
dental: increased cavities, tooth loss, bleeding gums
dermatology: dry skin, fine hair
brain: lack of REM sleep, affected hypothalamus
endocrine: abnormal calcium levels, sluggish reflexes, partial diabetes
fluid and electrolyte abnormalities: cramps, constipation, dehydration, edema
gynecologic: menstrual difficulty, amenorrhea, infertility
renal: kidney failure, predisposted to renal stones

Front 72

obesity
% for men? for women? fat
1960- __% obese
2000- __% obese
__% of us overweight/obese

Back 72

25% men 35% women
1960- 10%
2000- 30%
65

Front 73

_____ americans die/year from obesity
hypertention twice as common
over __% of individuals with diabetes overweight

Back 73

300,000

80

Front 74

contributors of obesity?

Back 74

lack of exercise, genetics, poor diet, endorcrine functions

Front 75

male pattern? (more dangerous b/c?)

female pattern?

Back 75

andriod (apple) - livers tend to produce more bad (LDL) cholesterol

gynoid

Front 76

essential fat levels
male? female?
normal levels?

what does fat do?

Back 76

men- 12-15, 3-4
women- 19-25, 9-10

helps w/ nerve conduction, surrounds/protects organs, vital for normal body functions, energy source

Front 77

what is cellulite?

how do you get rid of it?

Back 77

excessively large fat cells causing dimples under the skin

shrink size of fat cells

Front 78

BMR? how do you calculate it?

average adult is? sedentary lifestyle? hard physical labor?

Back 78

amt of energy your budy burns per day
weight in lbs x 11 or kg x 24
2000 kcal
s-500 a-5000