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50 Cards in this Set
- Front
- Back
roles of water in the body
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transport, solvent, cleansing, lubrication, shock absorber, maintains temp
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factors that indicate dehydration may occur
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alcohol/caffeine consumption, cold weather, high altitude, ketosis, prolonged diarrhea/fever
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how much water do men/women need/day?
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men: 13 C, women: 9 C
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signs of dehydration
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thirst, dry mouth, (headache, confusion, rapid shallow breathing, shock, coma, death: after 5%), weight loss, fainting
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hard water
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high concentration of magnesium and calcium, ring around the tub, poor lather
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soft water
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sodium is the principle mineral, big lather, may aggravate heart disease, more easily dissolves pipes
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ground water
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comes from protected aquifers, may become contaminated, not exposed so breakdown is slower
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calcium
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formation of bone, nerve function, muscle relaxation/contraction, linked to healthy body weight, blood clotting/pressure
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sodium
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maintains fluid/electrolyte balance, maintains acid/base balance, nerve transmission, muscle contraction
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potassium
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heart beat, facilitates chemical reactions, assists in nerve functioning, muscle contractions
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iodine
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regulates metabolism, growth and development
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iron
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component of proteins, hemoglobin (carrying O2), myoglobin (carries O2 in muscles), needed to make new cells, hormones, etc.
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Zinc
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regulates gene expression in protein synthesis, affects behavior, learning and mood, assists in immune function, essential to taste, sperm, healing, bone growth, works with enzymes
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selenium
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protects body chemicals against oxidation, thyroid
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flouride
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prevents cavities, promotes re-mineralization
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food sources of calcium
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dairy, tofu, waffles, broccoli, legumes
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food sources of sodium
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salt, seasoning, etc.
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potassium
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all fresh, whole (unprocessed) foods
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iodine
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iodized salt, seafood, bread
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iron
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clams, red meat, eggs, dried fruit, leafy greens
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what inhibits iron absorption
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too much zinc, tannins, calcium in milk, pytates (in whole grains)
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what increases iron absorption
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meat/fish/poultry factor, vitamin C, heme v. nonheme
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food sources of Zinc
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meat, milk, legumes, whole grains
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food sources of magnesium
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spinach, black beans, soy milk, yogurt, nuts, legumes, seafood, cocoa
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symptoms of iron deficiency
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anemia, weakness, fatigue, inability to concentrate, lowered cold tolerance
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symptoms of iodine deficiency
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goiter, cretinism (retardation in infants)
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symptoms of zinc deficiency
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growth failure, sexual retardation, loss of taste, poor wound healing
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consequences of high calcium intake
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kidney stones, constipation, interference with absorption of other minerals (supplements)
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consequences of high iron intake
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fatigue, depression, tissue damage, liver failure, diabetes (caucasians/hereditary)
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consequences of high sodium intake
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higher risk of hypertension, heart disease, stomach cancer (in American foods)
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US population is at risk for:
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calcium, magnesium, iodine, iron and zinc deficiency and an excess of sodium
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risk factors/treatments for osteoporosis
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-advanced age, alcoholism, females, white, cigarettes, sedentary lifestyle
-treat with estrogen therapy, calcium nutrition, diet, exercise |
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risks for obese people
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hypertension, diabetes, heart disease, flat feet, kidney stones, sleep apnea, cancer, varicose veins
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problems for low body fat people
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die first, can't fast, kidney failure
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central obesity problems
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heart disease, diabetes, stroke, death
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what is metabolic fitness
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normal blood pressure, lipids, glucose and insulin levels, feel good, active
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what is BMR and what factors can change it
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-daily energy needs
-age, height, growth rate, body composition, fever, stress, environment, malnutrition, gender, physical activity |
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how to calculate BMI
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weight times 703 divided by height2
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what is BMI
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an indicator of body weight health, but fails to indicate fat content and where fat is located on the body
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waist measurements
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greater than 35 in for women and 40 in for men
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signals for food intake regulation
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hunger, ghrelin (hormone that stimulates the brain to eat), nutrients in blood stream, weather, sleep
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what is appetite
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the psychological desire to eat, a learned motivation (endorphins are released)
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satiation
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that perception of fulness that builds throughout a meal, influenced by fat and protein consumption
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satiety
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the perception of fulness that continues after a meal
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what happens during moderate weight loss
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exercise and diet, gradual, fat is lost
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rapid weight loss
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protein from muscles, water, not long term successful
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fasting
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less than a day into body has lost glycogen supply, protein is converted, death after ten days because tissue is being used for energy
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feasting
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carbs are broken into glycogen and fast are broken down into fatty acids
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likely outcome of various diets
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high protein/low carb: temp weight loss, surgery: risks, gain weight back,
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characteristics of Health at Every Size program
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health enhancement, size/self acceptance, pleasure of eating well, joy of movement, end to weight bias
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