Woc: Food Chapter 8

Front 1

What percentage of men and women claim to prefer chocolate to sex?

Back 1

Men: 30%

Women: 38%

Front 2

What aspect of chocolate most likely makes it the most appealing?

Back 2

It's texture

Front 3

True or false: the following chemicals are present in chocolate: phenylacetic acid, dimethylsulfide, and 2-methoxy-4-methylphenol?

Back 3

True

Front 4

What is the melting point of chocolate?

Back 4

36 degrees Celsius

Front 5

What is the average human body temperature?

Back 5

37 degrees Celsius, one degree higher than chocolate's melting point, allowing for the "melt in your mouth" sensation.

Front 6

The term "Theobroma Cacao" has what roots, and what does it mean?

Back 6

Greek roots:

theo = "god"

theobroma = "Food of the gods"

Front 7

The term "Xocoatl" has what roots, and what does it mean?

Back 7

Aztec roots:

Xocoatl = "bitter"

Front 8

True or False: The Aztecs only used cocoa as an offering to the gods.

Back 8

False: Spaniards found cocoa in Aztec vaults, leading to the belief that it was also used as a currency.

Front 9

How did the Aztecs offer cocoa to the gods?

Back 9

They presented it in special gold goblets, that could only be used once for such an occasion.

Front 10

Why did the Spanish bring chocolate back to Spain?

Back 10

They believed it could be used to improve libido (i.e. increase sex drive).

Front 11

How much chocolate does the average Canadian consume per year?

Back 11

~4 kg.

Front 12

True or False: Cocoa grows more abundantly in the Spring and Summer season.

Back 12

False: Cocoa is a year-long plant; it has no growing season.

Front 13

What are the three biggest names in the cocoa industry, and which of the three is the 'best' according to aficionados?

Back 13

Forastero, Trinitero, Criollo

The best of the three: Criollo

Front 14

When mature cocoa nibs are split open, what process follows in the chocolate production process?

Back 14

Fermentation of the nibs

Front 15

Describe the 4 compounds that are relevant in cocoa fermentation, and the order in which they occur.

Back 15

1) Sugar gives rise to alcohol

2) alcohol gives rise to acetic acid

3) acetic acid gives rise to esters

Front 16

What does fermentation do to help in the production of chocolate?

Back 16

It adds flavour to the cocoa.

Front 17

Who are the top 3 cocoa producers in the World (by country)?

Back 17

1) Ivory Coast (1.51 Million tons/year)

2) Ghana (1.03 Million tons/year)

3) Indonesia (0.44 Million tons/year)

Front 18

The book "Bitter Chocolate" by Carol Off explores what topic?

Back 18

The 'dark side' of chocolate production: specifically the use of child labour in Africa in chocolate production.

Front 19

When roasting cocoa after fermentation, what chemical reaction occurs?

Back 19

The Maillard reaction: as a result of the heating of a combination of amino acids (proteins) and various sugars (carbohydrates).

Front 20

True or false: chocolate liquor must contain at least 10% alcoholic content to be labelled as such.

Back 20

False: chocolate liquor does not contain any alcohol, it is simply the name given to the liquid formed when the cocoa nibs are crushed in special machines.

Front 21

What form of purchasable chocolate has a similar taste to chocolate liquor?

Back 21

Baking chocolate.

Front 22

Casparus von Houten discovered what innovation regarding chocolate?

Back 22

How to separate the cocoa powder from the fat using a compressor to isolate the cocoa-butter and the cocoa-cakes.

Front 23

True or False: Cocoa butter (but not cocoa-cakes) is used in cosmetic and medicinal products?

Back 23

True.

Front 24

Conrad van Houten discovered what innovation regarding chocolate production? How did his innovation effect chocolate?

Back 24

He invented the Dutch process, where he neutralized natural cocoa with alkali and converted it in to a powder. This increased solubility & decreased acidity.

Front 25

True or False: Adelbert von Houten is credited with developing the first edible chocolate?

Back 25

False: This credit goes to J.S. Fry, an Englishman who mixed Cocoa powder with a variable amount of cocoa butter.

Front 26

Switzerland became famous for producing what type of chocolate?

Back 26

Milk chocolate.

Front 27

Who invented Milk Chocolate?

Back 27

Daniel Peter & Henri Nestle (Swiss): Peters wanted to make chocolate less bitter, Nestle had a process of condensing milk; they combined ideas to create milk chocolate.

Front 28

What type of chocolate is made with only cocoa butter, and melts more readily than regular chocolate?

Back 28

White chocolate

Front 29

Rudolphe Lindt, founder of Lindt chocolate, made his chocolate exceptionally smooth due to what process?

Back 29

Conching (The process of stirring for a long period of time)

Front 30

Theodore Tobler's company, ___________ made which two innovations to the chocolate?

Back 30

Company: Toblerone

1) Based the shape of the chocolate bars on the Matterhorn mountain

2) Added nougat to the chocolate

Front 31

Switzerland and Belgium have an average combined annual chocolate per person consumption of what amount?

Back 31

12kg / 26lbs

Front 32

True or False: Milton Hershey, founder of Hershey chocolate, also founded an entire chocolate-themed city, where street lamps resemble Hershey's Kisses?

Back 32

True; Hershey, Pennsylvania.

Front 33

Explain the Hershey Company's involvement in the Second World War.

Back 33

1) GI rationed chocolate due to high fat and sugar content, but it often melted

2) Hershey creates Tropical Chocolate to prevent melting

3) The Brass concerned soldiers would eat too much of it, asked Hershey to make it taste worse

4) New chocolate tasted slightly sweeter than a boiled potato, was NOT popular

Front 34

Explain the Mars Company's involvement in the Second World War.

Back 34

1) US army wanted better tasting chocolate

2) Mars creates chocolate w/ hard sugar coating, however it would expand due to heat and break

3) Dr. Alfred Stern, Germen-Jewish refugee had idea of blending air in to the chocolate to prevent breakage

4) M&M chocolate was invented! (credited with helping war effort tremendously)

Front 35

Red M&Ms were removed from production from 1976 to 1987 for what reason?

Back 35

the dye used was thought to be the carcinogenic dye Red #2, however it was actually Red #40, which was not carcinogenic.

Front 36

Why did the rock group Aerosmith supposedly ask for ONLY green M&Ms in their contract?

Back 36

Two reasons:

1) To make sure that their manager was actually reading the food contract, and

2) Green M&Ms were rumoured to be an aphrodisiac, though obviously this is not true.

Front 37

What are the different colours, and their proportions, in an average bag of M&Ms?

Back 37

Red: 20%

Brown: 30%

Orange: 10%

Yellow: 20%

Blue: 10%

Green: 10%

Front 38

Cherry Blossom "Chocolates" have what unique feature?

Back 38

Contains no cocoa butter, but rather sugar, vegetable fat, palm oil, invertase, etc.

Front 39

What purpose does Invertase serve in Cherry Blossoms?

Back 39

Breaks sugar in to glucose & fructose.

Invert sugar is more soluble than regular sugar, and the 'Cherry' is placed inside with sugar, invertase, and a bit of water to break down the solid around the 'Cherry', providing the gooey texture.

Front 40

Chocolate industry giant Godiva, a (previously) Belgian company, is now owned by which corporation?

Back 40

Campbell's (the Soup manufacturer)

Front 41

Which two Venezuelan companies are renown for their high quality chocolate?

Back 41

1) Porcelana

2) Ocumare

Front 42

How much did the world's most expensive chocolate bar cost?

Back 42

Wispa Gold: 961.48 British Pounds (~1360 USD). The bar was wrapped in gold.

Front 43

True or False: Chocolate can suppress coughing

Back 43

True: Sugar tends to smoothen throat and lessen irritation, and Theobromine, an antitussive, suppresses the 'cough signal'

Front 44

True or False: chocolate has no inherent nutritional value.

Back 44

False

Front 45

True or False: Chocolate can cause heartburn.

Back 45

True: chocolate relaxes the vale that prevents acid from splashing up, a symptom of GERD (Gastro Esophageal Reflux Disorder).

Front 46

True or False: Chocolate can cause dermatological problems including acne "breakouts".

Back 46

False: There is no indication that eating chocolate leads to acne.

Front 47

True or False: Chocolate is exceptionally bad your teeth in excess.

Back 47

False: Despite the S. mutan bacteria using sugar to create lactic acid plaque, chocolate contains antibacterial agent that fights off S. mutans more effectively than other high sugar foods.

Front 48

True or False: it is not uncommon for Chocolate to cause migraines.

Back 48

False: At best the evidence is anecdotal, however there is a possibility of an Idiosyncratic reaction occurring among susceptible individuals.

Front 49

True or False: Theobromine is toxic to some animals.

Back 49

True: Theobromine in chocolate is responsible for toxic properties to small animals, including dogs, who don't have the ability to metabolize it, and have build up in their bodies.

Front 50

What are the different types of fat (and their proportions) in chocolate?

Back 50

Stearic acid: 35%

Oleic acid: 35%

Palmitic acid: 25%

Linoleic acid: 5%

Front 51

True or False: Stearic acid has shown a direct correlation to increased blood cholesterol levels.

Back 51

False: Stearic acid in neutral in terms of increasing blood cholesterol.

Front 52

If different cholesterols could be called "The good, the bad, and the ugly", which type would be which?

Back 52

Good: HDL (High density lipoproteins)

Bad: LDL (Low density lipoproteins)

Ugly: Oxidized LDL

note: Oxidized LDL is the absolute worst of the 3

Front 53

Darker chocolate has what benefit over 'lighter' varieties?

Back 53

The Darker the chocolate, the more flavanols (antioxidants), which prevents the oxidation of LDL

Front 54

Eating chocolate increases the body's level of Nitric Oxide (NO), which has what effect?

Back 54

Nitric Oxide lowers blood pressure.

Front 55

A study in the Journal of Neurology, funded by the Mars company, found what correlation regarding brain function and consuming chocolate?

Back 55

The study showed that people improved blood flow in the brain, and improved cognitive properties by consuming chocolate.

Front 56

True or False: there is a correlation between per capita consumption of chocolate and number of Nobel prizes won.

Back 56

True: Switzerland is at the top, and Canada is at the bottom of the list.

Front 57

How much does the Hershey Spa charge to cover you in cocoa?

Back 57

$525

Front 58

What percentage of men and women claim they are "Chocoholics" (i.e. addicted to chocolate)?

Back 58

15% of men

40% of women

Front 59

What substance is responsible for chocolate's 'addictive' nature?

Back 59

Anandamide: word comes from Sanskrit word for "bliss". Causes effects similar to marijuana.

Front 60

What is the main argument for chocolate being an aphrodisiac (i.e. able to stimulate sexual desire)?

Back 60

Chocolate increases levels of Nitric Oxide, a vasodilator. This increase in NO levels is the same mechanism as Viagra, though to a lesser degree.

Front 61

True or False: The presence of phenylethylamine in chocolate have been proven to cause a feeling similar to being in love.

Back 61

False: Though people experiencing love (or the desire to be loved) do produce large amounts of phenylethylamine, the substance in the chocolate cannot penetrate the blood-brain barrier, so it's not likely to have an effect in that regard.

Front 62

What was the average weight in pounds for men and women in 1960, and in 2010 (North America)?

Back 62

1960

Men: 166 lbs

Women: 140lbs

2010

Men: 196 lbs

Women: 166 lbs

Front 63

What is the relationship between the actual increase in average weight, and people's perceptions of the increase in weight?

Back 63

The perception of how much it's gone up is less than the actual amounts; people don't think they're as overweight as they are.

Front 64

As average weight has increased, the incidence of diabetes has also increased. Why is this the case?

Back 64

Greater weight leads to increased insulin resistance in the body, leading to diabetes.

Front 65

What was Hippocrates advice regarding weight management (Ancient Greece)?

Back 65

1) Do hard work before eating

2) Take meals while still panting from fatigue

3) Eat once per day

4) take no baths

5) sleep on a hard bed

6) walk naked as long as possible

note: mostly nonsense, and not proven.

Front 66

The Cabbage Soup Diet claims you can lose how much weight in a week?

Back 66

up to 17lbs.

note: this is an incredibly unhealthy rate of weight loss, and likely not even possible- an embellishment at best.

Front 67

What is the Atkins diet, and who introduced it?

Back 67

Dr. Robert Atkins: it is a popular low-carbohydrate diet.

Front 68

What is the Ornish diet, and who introduced it?

Back 68

Dr. Dean Ornish (MD): it is a popular low fat diet.

Front 69

True or False: The Naturopathic book "Eat For Your Blood Type" is highly regarded as factual by the scientific community

Back 69

False: Book is not written by scientists, uses a lot of pseudo-scientific language, etc.

Front 70

Describe the "Imagination Diet"

Back 70

The diet states that you can overcome food cravings through mental stimulation (i.e. thinking about food without eating it). If that doesn't work, the diet suggests that you eat a cotton ball soaked in orange juice.

Front 71

What is the main argument against chewing on ice cubes as a mean to lose weight?

Back 71

Though ice in the stomach does require energy to melt (i.e. calories expended), the amount of calories needed is not significant in terms of weight loss.

Front 72

How do you measure BMI (Body Mass Index)?

Back 72

Weight (kg) / height (meters^2)

Front 73

According to the BMI chart, at what BMI levels are you: i) obese ii) overweight iii) healthy

iv) underweight

Back 73

i) BMI > 30 means obese

ii) 24 < BMI < 31 means overweight

iii) 18 < BMI < 25 means you are healthy

iv) BMI < 18 Then you are underweight

A BMI higher than 40 is in the "Extremely Obese" Category.

Front 74

True or False: The BMI measurement is accurate for all people.

Back 74

False: Because muscle is more dense (weighs more for the same volume) than fat, some very healthy people (muscular athletes) technically fall in to the obese/overweight categories. These people also need to check their waist-to-hip ratio for accurate measurements.

Front 75

What is a calorie?

Back 75

A unit of energy that measures the energy needed to raise the temperature of 1g of water (H2O) by 1 degree Celsius.

Front 76

X calories = 1 kilocalorie

Back 76

X = 1000

i.e. a kilocalorie is a unit of energy needed to raise 1kg of water by 1 degree.

Front 77

True or False: Calories/Kilocalories are not only measurements of energy, but also of work.

Back 77

True: Work requires the expenditure of energy. for example, lifting a 213.4kg weight two meters in the air would require exactly 1 kilocalorie.

Front 78

What is the name of the device used to measure calorie content of foods, and how does it work?

Back 78

Calorimeters work by dehydrating foods and burning them to see how much it will increase the surrounding water's temperature.

note: this method is an older technology.

Front 79

Who is the scientist credited with discovering the classic calorie values for fats (9/g), protein/carbs (4/g), and fiber(2/g), and how did he do it?

Back 79

Wilbur Olin Atwater measure this by putting food in a calorimeter, and also measured excrement (feces and urine), to account for the fact that the human body doesn't burn calories identically to calorimeters.

Front 80

True or False: Both whole grain bread and white bread burn the same number of calories in a calorimeter, therefore release the same energy in the body when digested.

Back 80

False: though the two breads will burn the same in a calorimeter, they are not broken down the same way in the body, therefore they provide different amounts of metabolisable energy.

Front 81

What is Metabolisable Energy?

Back 81

Energy that is made available to us by eating food. It is not the same amount of energy food produces when burned in a calorimeter.

Front 82

If a 250g serving of lasagna shows 400 calories in a calorimeter, but only provides 367 calories of Metabolisable Energy, what accounts for this disparity?

Back 82

Breaking down carbs, fats and protein with various enzymes requires energy input from our bodies. (i.e. we use some calories form the food itself to help us digest it).

Front 83

Does cooked food have more or less calories (metabolisable energy) than raw food?

Back 83

Cooked foods (generally) have more calories than raw foods, because they are more easily digested, and therefore require less energy from the foods to break them down in our bodies.

Front 84

Are the calories listed on food products (daily value or national equivalent) referring to calorimeter energy, or metabolisable energy? Why?

Back 84

Calorimeter energy: biochemistry is incredibly subjective, so the only way to get a static calorie value is by using the measurements from a calorimeter.

Front 85

What is the calorimeter value for the following substances: i) A cup of orange juice ii) a square of fudge iii) a gram of dynamite?

Back 85

i) 108

ii) 155

iii) 155

note: how can fudge have the same calories as dynamite? Recall that calories are a measure of energy, and dynamite certainly produces a LOT of kinetic energy, just all at once instead of slowly in our bodies.

Front 86

Define Metabolism:

Back 86

Energy consumption by biochemical processes.

Front 87

Define Basal Metabolic Rate (BMR):

Back 87

The amount of energy that we would expand over a 24-hour period doing nothing. i.e. the energy needed to keep us alive, but nothing more than just that. BMR varies based on body size and sex.

Front 88

Walking at a speed of 5-6 km/h burns approximately how many calories? How is this measured?

Back 88

4 cals/minute

Measured by either: 1) place a person in a room, make them do activity, measure the room's rise in temperature, or 2) measure amount of O2 inhaled and CO2 exhaled.

Front 89

How many calories / minute do the following activities burn:

i) disco dancing

ii) Biking at 20km/h

iii) rapid swimming

iv) fast running (16km/h)

Back 89

i) 5.5

ii) 8

iii) 11

iv) 16-17

Front 90

What is the average range of BMR in calories/day

Back 90

Between 1500-1700 Calories

Front 91

For men & women with sedentary lifestyles, what is the average BMR?

Back 91

Men: 2200 calories/day

Women: 1800 calories/day

note: Women generally have a lower BMR than men, all other variables held equal.

Front 92

What is Metabolic Syndrome?

Back 92

Occurs when waist measurement is over 100cm, blood triglycerides are above 1.7mmol, HDL is under 1 mmol, high blood pressure, and blood glucose level is > 6mmol. Those suffering have a much larger risk of diabetes & heart disease.

Front 93

Describe brown fat, and what is unique about it:

Back 93

Brown fat is better at converting stored food components in to energy than white (regular) fat.

note: White fat can be turned in to brown fat through exercise.

Front 94

Describe the experiment that involved rats and brown fat? What were the results of this experiment?

Back 94

Obese and lean rodents were put in to a fridge. The lean rodents stopped shivering after a while, since the brown fat took over rand generated more heat through combustion of carbs, while the obese rats keep shivering.

Front 95

What factor in children can 'predict' obesity later in life?

Back 95

Children with low BMRs tend to increase their BMR as their weight increases. This may show some people are 'preprogrammed' to gain weight to match their metabolic rate.

Front 96

What is Setpoint theory?

Back 96

The theory of the body having an (unconscious) idea of the weight it is happy at, and 'balancing' the BMR around that weight.

note: This phenomenon can be combated by 1) reducing calorie intake, and 2) adding exercise to your lifestyle

Front 97

What value does exercise add to losing weight?

Back 97

Exercise not only burns calories while you are being active, but also passively increases your BMR, so you are burning more calories even when you aren't exercising.

Front 98

Who is Bob Eidelman, and what is he well known for?

Back 98

He was a photographer famous for pictures of Dr. Martin Luther King Jr. He was overweight and couldn't fit in his car, so he documented his weight loss. He went from 315-195lbs over his ordeal, and managed to keep the weight off as well.

Front 99

The excess of food produced equates to approximately how many calories/person/day?

Back 99

~3900 cals/person/day

Front 100

Sucrose is a disaccharide made of glucose and fructose. Of these two carbs, which is harder to metabolize?

Back 100

Fructose: it is not as readily converted to energy, and can be stored in the liver, or as fat.

note: soft drinks are a big culprit in the over-indulgence of fructose, as well as HFCS (high fructose corn syrup)

Front 101

Dr. Robert Lustig (of UCSF) made what claim regarding Fructose?

Back 101

He claims that fructose doesn't blunt the appetite like other sugars do.

Front 102

What is an Anandamide?

Back 102

An endocannabinoid present in our bodies similar to Tetrahydrocannabinol that is produced when we consume linoleic acid (poly unsaturated fat), and causes pleasure. It is thought to be responsible for the 'addictiveness' of fried foods.

Front 103

True or false: Soy oil is high in linoleic acid, a polyunsaturated fat?

Back 103

True

Front 104

Research is currently being done to make modified soy oil high that is in oleic acid and low in linoleic acid. Why might this be a good thing?

Back 104

Oleic acid is a monounsaturated fat, which is less prone to oxidation than linoleic acid.

note: A study on rodents showed rats fed a low linoleic acid diet ate less than their control.

Front 105

What is an Obesogen?

Back 105

Refers to chemicals that make us fat and increase our appetite

Front 106

What are Phthalates, and some of their applications?

Back 106

They are obesogens, applications include:

i) added to plastics to make them soft ii) used to make coatings on pills iii) used in food packaging materials, etc.

They are measurable in our systems (by urine sample)

Front 107

Men with abdominal obesity and insulin resistance tend to have more Phthalates in their urine than other people; what is the best explanation for this?

Back 107

Since fatty fast foods will absorb phthalates from their wrapping, it may indicate the amount of fat they consume, however it is not a cause-and-effect relationship with weight gain.

Front 108

Define 'endocrine disruptors':

Back 108

They are chemicals with hormone-like properties

Front 109

What is Bisphenol A, and what can it be found in?

Back 109

An endocrine disruptor (oestrogenic specifically), and can be found in sunscreen components, although not in significant amounts.

Front 110

How much money do North Americans spend on diet programs every year?

Back 110

approximately 50 Billion dollars.

Front 111

Approximately how many diet schemes have been published since the 1920's?

Back 111

~23000

Front 112

One diet scheme tells followers to ingest "CiTrex", a grapefruit extract that doesn't actually specify the compound in question. What is the compound, and what does it do to the body?

Back 112

The compound is probably Hydroxycitric acid, which interferes with some enzymes which convert sugars in to fat.

Front 113

Diet schemes that market their own low-calorie food products tend to have lots of issues with users 'relapsing'. Why might this be?

Back 113

Though you will lose weight in the short term due to reduced calorie intake, they don't develop lifestyle changes that will provide long term benefits.

Front 114

What was the Sensa diet scheme, and what became of the company that promoted it?

Back 114

It was a powder that you sprinkle on food to curb your appetite due to it's smell.

The company was charged by the FTC in 2013, and fined $905,000 for unsubstantiated claims and making unauthorized charges to customers, then charged again in 2014 for 26.5 million for unfounded weight loss claims.

Front 115

What is Hoodia?

Back 115

A plant that grows in Africa, which the Kalahari Bushmen ate to curb their appetite. Companies claim to have products with the Hoodia effect, though the compounds responsible for the effect are difficult to isolate (so probably not true).

Front 116

The Human Chorionic Gonadotropin (HCG) diet, promoted by Dr. Mehmet Oz, was based on which doctor's work?

Back 116

Dr. ATW Simeons, who wrote the book "Pounds and Inches" on the subject.

Front 117

What is HCG, and how proven is it's efficacy in the HCG diet?

Back 117

HCG is a hormone is is produced during pregnancy. The diet maintains that that HCG is responsible for pregnant women losing fat instead of muscle. This has never been proven, and HCG injections are very expensive as well.

Front 118

Kevin Trudeau is facing legal repercussions after advocating for what?

Back 118

He was featured in informercials for the HCG diet, and made false product claims. He was fined 35 million dollars for spewing nonsense, and is in jail now.

Front 119

What have Raspberry Keytones been shown to do in labs, and how does this translate to humans?

Back 119

In a lab, keytones have shown to cause fat cells to release a compound called adiponectin, which tricks the body in to thinking that it is 'thin'. There has been no studies linking it to weight loss.

Front 120

What is Dr. Oz's relationship with Raspberry Keytones?

Back 120

He praised it on his show, but never mentioned any specific company. He has since sued companies selling it for using his name in their advertisements (e.g. "Featured on Dr. Oz show!")

Front 121

Green Coffee Bean Extract (GCBE) was discovered by whom?

Back 121

Joe Vinson, a chemist at the University of Scranton.

Front 122

A study in India on GCBE made what conclusions? Were the results of the study trustworthy?

Back 122

Participants given GCBE for 6 weeks at a high dose, then lower dose. Reported weight loss of 17.5 lbs in 22 weeks compared to placebo group.

Study Issues: small sample size, diet not closely monitored, excercise not monitored, placebo control was flawed, study sponsored by product manufacturer. Thus the results are tenuous.

Front 123

What is the supposed active ingredient(s) in GCBE?

Back 123

A set of compounds known as chlorogenic acid.

Front 124

What is Garcina Cambogia?

Back 124

A tropical fruit rich in Hydroxycitric Acid (the same compound from the CiTrex diet scheme in grapfruit rinds).

Front 125

A major paper that looked at all the dietary supplements concluded that most were not effective in in reducing weight, except for ones containing which compound?

Back 125

Ephedrine.

note: these supplements are now withdrawn, since Ephedrine has been linked with various cardiac complications.

Front 126

Two twin brothers (both in their 30's and doctors) went on either a low fat or a low carb diet. What was the result of their experiment?

Back 126

Both lost the same amount of weight, however the low carb diet brother had slower mental/physical processing, lost muscle mass, and was constipated.

The low-fat diet brother was more alert and had more energy.

Front 127

Dr. Atkins' "Diet Revolution", which came out in the 1970's, recommended what type of diet?

Back 127

The Atkins Diet was: low carb, high protein.

Front 128

What is the Ketogenic diet?

Back 128

A high-fat, adequate protein, low carb diet. Since carbs are not being supplied as energy, fat is burned instead, leading to the production of ketone bodies (e.g. acetone).

Front 129

Dr. Dean Ornish's "Eat More, Weigh Less" recommended what type of diet?

Back 129

the Ornish Diet: Low-fat, high (complex) carb diet.

The goal was to cut fat down to <7% of total caloric intake.

Front 130

What is the LEARN diet?

Back 130

A properly balanced diet that follows the American Heart Association guidelines.

Front 131

Randomized trials showed which diet (Atkins vs. Ornish) was most effective for weight loss?

Back 131

The Atkins diet showed 4.7 kg average weight loss versus 2.2 kg in Ornish diet.

note: Atkins showed better results for good cholesterol (HDL), lower blood pressure, and triglyceride levels as well.

Front 132

A study comparing the Atkins Diet to the American Heart Association diet (low fat diet) for 6 months at ~ the same calorie intake found what results?

Back 132

Atkin's diet again led to greater weight loss, less triglycerides, the same LDL levels, but higher HDL levels.

Front 133

Why does the Atkins diet generally show such positive results?

Back 133

Carbs mainly metabolize in to glucose, causing insulin to be released (to absorb glucose). Too much glucose leads to insulin resistance, which causes glucose to be absorbed in to fat cells instead of muscle cells. Less glucose in the blood leads to stored fat being used to produce energy instead, causing weight loss. This diet prompts ketosis, but puts more strain on the kidneys as well.

Front 134

What is the Zone diet?

Back 134

A diet that recommends specific foods to avoid, instead of calorie counting. It is a sort of blend of the Atkins and Ornish diets, but still lower in carbs than the average North American diet.

Front 135

What is the South Beach diet?

Back 135

A modified Atkins diet. Suggests cutting down on foods with high glycemic indexes.

Front 136

What is the National Weight Control Registry

Back 136

A registry that monitors ~6000 people who have lost at least 30lbs and kept it off for 6 years. Most people (90%) used a combination of diet and exercise instead of just diet alone.

Front 137

How much weight did the average participant lose in the National Weight Control Registry?

Back 137

70lbs

Front 138

True or False: A nutrition professor lost 27 pounds eating nothing but Twinkies?

Back 138

True: It's possible to lose weight eating anything, so long as calories are cut from the diet.

Front 139

How do diet schemes like Nutrisystem work?

Back 139

The companies know exactly how many calories are in the food they produce, and use the "Calories in, Calories out" method of weight control.

Front 140

Approximately how many calories are in a serving of Lean Cuisine (1 meal)?

Back 140

~300 cals

Front 141

Why do diet soft drinks generally not help with weight loss?

Back 141

Evidence suggests that artificial sweeteners do not suppress cravings or appetite, due to the absence of sugar.

Front 142

The Harvard School of Public Health did a study following 120,000 subjects for 30 years. What were some of the findings of this study?

Back 142

Average weight gain: ~1lb/year

Subjects who exercised gained less weight

French fries and potato chips were the worst foods for weight gain

note: Potatoes have a very high glycemic index, but this is just a correlation.

Front 143

According to the Harvard School of Public Health Study, which foods were associated with weight gain? What about weight loss?

Back 143

weight gain: Potatoes, sliced white bread, soft drinks, meat (especially processed meats).

weight loss: fruits, vegetables, whole grains, yogurt

Front 144

Yogurt contains what type of beneficial Bacteria?

Back 144

Probiotics

Front 145

What is the ratio of bacterial cells to human cells in the average human body?

Back 145

9:1

Front 146

What are the two major types of bacteria, and what are they more likely to be associated with?

Back 146

1) Bacteriodetes: assocation with lean (muscle)

2) Firmicutes: Association with fat

Front 147

In a study, 1 rodent affected with Firmicutes bacteria was placed in proximity to other rodents. What happened?

Back 147

The rodent spread the bacteria to the other rats, and caused them to become overweight as well.

note: They also had inadequate diets (it wasn't JUST the bacteria).

Front 148

How much soft drinks does the average American drink a day, and how many calories does this amount represent?

Back 148

1/2 liter, which is equivalent to 200 calories.

note: cutting it would lead to a loss of ~2lbs/month, assuming the calories weren't replaced.