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159 Cards in this Set
- Front
- Back
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nutritional characteristic of grain germ:
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antioxidants, vit E and B vits
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nutritional characteristic of grain bran:
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fiber, B vits and trace minerals
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nutritional characteristic of grain endosperm:
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carbs, protein
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equation for GL:
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GL = GI x carb content / 100
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long term high GL diet causes:
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hyperglycemia, hyperlipidemia, hormonal and physiological changes, IR, certain cancers
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acids ___ GI
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lowers
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fiber and protein ___ affect of high GI foods
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decreases
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5 nutrients for which Americans don't meet the RDA:
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Ca, Mg, zinc, A, B6
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net acid producing foods:
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meat, dairy, fish, poultry, eggs, shellfish, cereal grains
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net base producing foods:
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nuts, fresh fruit, legumes, roots, mushrooms, veggies, leafy greens, plank stalks
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foods high in K:
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fruits and veggies
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diseases associated with low fiber intake:
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constipation, appendicitis, hemorrhoids, DVT, varicose veins, diverticulitis, hiatal hernia, GERD, CVD
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this in pharmacological concentrations activate this gene
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Resveratrol activates Sirtuins (SRT1)
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3 leading causes of death:
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CHD, malignant neoplasms, CVD
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fatty fish intake; reduction in all-cause mortality and cardiac death
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DART trial
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Med. diet with canola oil (ALA); reduced CVD by 70% and cardiac mortality
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Lyon Heart Trial
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compared metformin (31%) with lifestyle changes (58%) in diabetes risk
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Diabetes Prevention Trial
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CAD reversal without meds; 10% fat diet, aerobic exercise, stress management, stop smoking, support
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Intensive Lifestyle Program
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doubles decrease in metabolic syndrome compared to normal:
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Med diet + nuts
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nuts components advantageous to decrease CV risk:
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fiber, MUFA and PUFA, antioxidants, phytosterols, arginine, K, Ca, Mg, n-3 FAs, beta and gamma tocopherol
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populations with lots of centenarians
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Sardinia Italy, Okinawa Japan, CA 7th Day Adventists
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these up regulate good pathways (increased insulin signaling and apoptosis)
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rye-pasta diets
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these up regulate inflammatory pathways
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oat-wheat-potato diets
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colorectal cancer is associated with intake of ____ due to high amounts of ______
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high intake of red meat; heterocyclic amines
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way to prepare broccoli to retain ____
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steaming; phenolic compounds
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4 Ps of chronic illness treatment:
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Predictive, Personalized, Preemptive and Participatory
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this percentage of Americans are obese:
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> 25%
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adipose tissue increases ___ and decreases ____
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TNF; adiponectin
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dose-dep relationship of pesticides and diabetes
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National Health and Exam Survey
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sugar cane contains:
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fiber, phytochemicals, vitamins and trace elements
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describe absorption of fructose from HFCS:
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facilitated diffusion in small intestine, portal vein to liver, metabolized by fructokinase into fructose-1-phosphate; enter glycolytic path, FAs produced and exported as TG
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risk of rickets:
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<15 ng/mL
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risk of bone loss, muscle pain, DM, depression, migraines, preeclampsia and back pain
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<30 ng/mL
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protective against breast cancer
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>50 ng/mL
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optimal vit D level
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50-80 ng/mL
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increased risk of vit D toxicity:
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> 100 ng/mL
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established risk factors for CVD:
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age, gender, dyslipidemia, HTN, DM, smoking
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novel risk factors for CVD:
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endothelial function, oxidative stress, inflammation, thrombosis/coagulation, arrhythmia, other intermediary paths (stress)
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golden rules of lifestyle changes:
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exercise 30 min, eat fish/whole grain/legumes/fruit/veggie/nuts, eat small portions, avoid trans fat/sugary drinks/processed food, don't smoke
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4 main excretion paths:
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feces, urine, breath, sweat
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4 major organs of detox:
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liver, kidney, intestine, skin
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this is needed to remove toxins via bile
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fiber
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acetylation used to detox:
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sulfa drugs
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glucuronidation used to detox:
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Rx drugs, food additives
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glutathione used to detox:
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heavy metals, fat soluble toxins
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methylation used to detox:
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estrogens
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sulfation used to detox:
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NTs, steroid and thyroid hormones, food additives, drugs and bacterial toxins
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active component in milk thistle; it's actions
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Silymarin; antioxidant, inhibit lipid peroxidation, enhance ribosome protein synthesis, liver regeneration and kidney damage protection
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aims of DASH diet
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decrease HTN and homocysteine level (high in B vits and folate)
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low salt DASH diet is important for this:
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decreasing bone turnover and stronger bones
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independent risk factor for CVD:
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CRP
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types of omega-3s
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ALA, EPA and DHA
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omega-6 is precursor of
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arachidonic acid and COX 2 pathway (inflammatory)
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main enzyme for omega-6 and -3 cascades
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delta-6 desaturase
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IgE reaction; mins to hours, rash, anaphylaxis, enteropathy, proctitis
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food allergy
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IgG, hours to days
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food intolerance
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tests for food allergy dx:
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DBPCFC; RAST, skin prick
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tests for food intolerance
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elim diet, IgG4 levels, applied kinesiology, patch test, ALCAT
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cells important to antigen-presenting or tolerance:
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GI epith cells, gut dendritic cells, 5 types of T-cells
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increases leaky gut syndrome:
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inflam, NSAIDs, microflora imbalance, disease, stress, developmental age, alcohol
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these have direct effects on CNS of kids genetically predisposed to ADHD
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tartrazine (yellow #5), benzoates, flutamate
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triggers of atopic dermatitis:
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egg, milk, peanut, tomato, soy, wheat
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triggers of migraines
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tyramine, nitrates, histamine, monosodium glutamate, aspartame
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trigger for chronic middle ear congestion and otitis media
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dairy
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steps of elim diet:
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plan, avoid, challenge, creation of long term plan
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theories of aging:
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cell doubling, telomere shortening, loss of VO2 max, CR, longevity genes, morphic response, allostatic load (McEwen)
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rate of decline in optimal lifestye:
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0.5%/yr
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rate of decline in obese:
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3%/yr
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hyperglycemia leads to ____
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protein cross linking
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def in these 3 vits causes increased levels of homocysteine
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B6, B12 and folate
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increased cortisol causes:
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impaired neuron connections, vascular inflam, atherosclerotic lesion, preferential abd fat deposition
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protein hormone that signals satiety and is expressed in adipocytes
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leptin
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secreted by stomach and duodenum prior to eating, simulates appetite
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ghrelin
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pancreatic hormone that stimulates gluconeo and glycogenolysis; induces satiety
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GLP-1
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BMI for overweight; obese
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25-29.5; 30
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min/wk needed to see benefits of exercise:
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150
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cal/wk neede to sustain weight loss
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2500-3000
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min/day to lose weight
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60
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min/day to maintain lost weight
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60-90
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parasympathetics ___ cortisol levels
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lower
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waist circ for metabolic syndrome:
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men 40; women 38
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glucose transporter that becomes embedded in cell membrane upon insulin action or exercise
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GLUT 4
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transcription factor that regulates insulin action
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PPARs
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increases cholesterol and decreases apo-a1
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HMG-CoA reductase
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presentation of overt CAD
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acute MI, angina, stenosis, sudden cardiac death
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5 components of CAD pathophys
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plaque instability, inflammation, LDL oxid, thrombogenicity, metabolic syndrome
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4 main approaches to decreasing CAD
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low carb, low GI, low fat, Med
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tea and chocolate contain:
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flavonoids
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these displace cholesterol
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plant stanols and sterols
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this med decreases CoQ10
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statins (HMG-CoA reductase inhibitors)
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raw garlic:
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inhibits platelet aggregation, protects endoth from oxid LDL, decreases lipids and BP
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causes of essential HTN
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obesity, diet, alcohol, stress, inactivity
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preHTN range
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120-139/80-89
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39% able to maintain normal BP when off meds with decreased weight, decreased Na and alcohol
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HTN Control Program
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allowed reduction of BP by 11.4/5.5
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combination diet
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ideal K:Na
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5:1
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K:Na in fruits and veggies
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50:1
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6 actions that affect digestion:
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eating patterns, OTCs, physical behaviors, cephalic phase response, chew completely, dehydration
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nutrients affected by hypochlorhydria:
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B vits, Fe and Ca
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absorbed as:
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carbs: monosac; proteins: aas/dipeptides/tripeptides; fat: monglycerides/FAs
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6 supplements to aid in intestinal cell growth and function
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glutamine, butyric acid, fiber/SCFAs, EPA, GLA and gamma-orqzanol
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4R approach to normal GI function
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remove, replace, reinoculate, repair
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impairs Ca absorption:
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excess fat, phytic acid, oxalic acid, cocoa
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increases Ca absorption:
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HCl, ascorbic acid, citric acid, glycine and lysine
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increased fecal excretion of Ca
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excess fiber, caffeine and ethanol
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increased urinary excretion of Ca
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excess protein, glucose and aspartame
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non-dairy source of Ca
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Cabbage family
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enhances insulin activity via GTF; helps insulin bind to receptors
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chromium
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aids in function of enzymes, hormones, immune system, protein and DNA synthesis, wound healing, bone structure, skin oil gland function and prostate tissue
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zinc
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main storage of Fe
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ferritin and hemosiderin
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Fe form best absorbed
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heme
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antioxidant that is a cofactor for GPO and Vit E
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selenium
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food with highest selenium content
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brazil nut
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needed for function of deiodinase enzyme (converts T4 to T3 in liver)
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selenium
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improves IR and helps lipid and catecholamine metabolism, RBC formation, thyroid function
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vanadium
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B1 def
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beri beri
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B1 def + EtOH
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W-K syndrome
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4 important roles of B2
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energy metabolism, drug metabolism, lipid metabolism, antioxidant
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another name for B2
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riboflavin
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another name for B1
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thiamine
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B3 def
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pellagra
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another name for B3
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niacin
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sx of B3 def
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4 Ds: dermatitis, dementia, diarrhea, death
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95% of B5 in form of
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CoA
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another name for B5
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panthothenic acid
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functions of B5
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synthesis of aas, steroid hormones, vit D, FAs, sphingolipids, porphyrins; oxidation of FAs, acetylation of choline, FA transport and use
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B6 def sx
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cheilosis, glossitis, fatigue, stomatis
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active form of B12
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methylcobalamin
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this is required for absorption of B12
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intrinsic factor
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cofactors for B3 synthesis
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tryptophan, B6, B2, Fe
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this must be given with folate when treating macrocytic anemia
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B12
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chronic alcohol and raw egg whites inhibits
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biotin
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biotin def in infants causes
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cradle cap
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vit C def
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scurvy
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8 compounds of vit E
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alpha, beta, gamma, delta tocopherol and tocotrienol
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another name for vit A
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carotenoid
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toxicities of vit A
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teratogenic above RDA, increased in liver disease and BCP use; increases bone fractures
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active form of vit D
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1,25 OH cholecalciferol
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found in cruciferous veggies; anticancer agents
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glucosinolates
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reduce cancer, antioxidant, protects arteries from plaque
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catechins
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antioxidants in apples, berries, cherries, plums, pomegranates, red cabbage
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anthocyanins
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antioxidant, reduces cholesterol, hinders cancer cell growth
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phytosterols
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affects folate levels due to competition
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NSAID
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drug that affects Ca, B12 and proteins by altering gastric pH; causes malabsorption
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proton pump inhibitors
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drug that can exacerbate irreg BP and cardiac function, suppress wound healing and immune function, can cause hyponatremia
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thiazide diuretic
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omega-3 important to CNS and photoreceptors
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DHA
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this % of cholesterol is made in liver
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85%
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cofactors for the action of SOD
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zinc, Ca, manganese
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cofactor for catalase action
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Fe
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recommended amount of fiber/day
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25-30
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fundamental phys processes defining health/disease
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hormone and NT, ox-reduc and mitoch, detox and biotransf, immune and inflam, digest/absorp/microbial, structural
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produced by some molds; associated with what cancer:
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aflatoxins; liver
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selenium, indole-3, curcumin, flavonoid, n-3 PUFA, CR, phase 2 enzymes, organosulfur
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anti-cancer
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N-nitroso, polychlorinated piphenyls, heterocyclic amines, obesisty, aflatoxins, IGF
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pro-cancer
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actions of Med diet
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decrease CVD and CAD, improve inflam markers, decrease metabolic syndrome
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sources of omega-3
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walnuts/nuts, flaxseed, avocado, olive/canola/soy oil, grain fed beef, cold water fish, pumpkin/hemp seed, purslane
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sources of omega-6
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meat, dairy, chips, baked goods
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sources of MUFAs
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olive/canola oil, olives, nuts, avocado
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actions of IR
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increase HMG-CoA reductase, TG, cortisol, free radicals, platelet adhesives, IL, cytokines, uric acid, Ca oxalate, CVD risk, lipids deposition in artery wall; decrease NOS and NO
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