370 WELLNESS AND NUTRITION (1&3)

sedentary death syndrome (SeDS)

lack of regular physical activity that can lead to death

best medicine against many chronic diseases

prevention

factors in health that cannot change

genetics

factors in health that can change

environment and behavior

health

a state of complete well being, not just the absence of disease

chronic diseases

long term illnesses that develop from and unhealthy lifestyle

second greatest threat to public health

sedentary death syndrome

life expectancy for women and men

men: 77.1

women: 81.9

% of Americans that die from preventable chronic diseases

70%

% of deaths from cardiovascular disease and cancer that can be prevented with a healthy lifestyle

80%

diseases of the cardiovascular system (2 common ones)

hypertension

coronary heart disease

what are the 4 main causes of death (in order)

1. diseases of the cardiovascular system
2. cancer
3. chronic lower respiratory disease
4. accidents

“big 5” health problems

smoking tobacco

high blood pressure (hypertension)

overweight/obesity

physical inactivity

high blood glucose

physical activity

bodily movement produced by skeletal muscles usually during daily life

exercise

planned physical activity

benefits of regular MI activity

reduces risk for disease

produces healthy muscles, bones, and joints

improves mood, cognitive ability, creativity, and short-term memory

reduced health care costs

improves QOL during aging

fitness

efficient and optimal function of the body

recommended steps per day

10,000

mins of MI intensity per week

150

mins of VI intensity per week

75

mins of activity for children

60 min/day

4 health related factors important for reducing chronic diseases

no smoking

not obese

engage in a minimum of 3.5 hrs/week of PA

healthy food habits

wellness

a proactive, preventative approach to achieve optimum levels of functioning

traditional approach to healthcare

treatment of disease

wellness approach to healthcare

risk reduction/ prevention

seven dimensions of wellness

social

physical

spiritual

environmental

mental

emotional

occupational

physical wellness

regular physical activity

take care of body

monitor vital signs

leads self-esteem, sense of direction, and self control

emotional wellness

be aware of and accept range of feelings

capacity to manage emotions

establish a sense of self worth

accept mistakes and learn from them

mental/intellectual wellness

valuing education and engaging in lifelong learning

engaging in creative and stimulating mental activities

social wellness

ability to interact with people

making realtionships

respecting self and others

environmental wellness

protecting natural resources

eliminating pollutants and excessive waste

respect and awareness of surroundings

occupational wellness

balance between work and lesiure

addressing and managing workplace stress

building relationships

strong work ethic

spiritual wellness

ability to find peace

involves self evaluation of personal beliefs

respect and appreciation for differing values

cultural wellness

aware of own cultural background

interact with people that are different from you

health related fitness

ability to perform activities of daily living (ADLs)

skill related fitness

fitness components important for success in sports and motor skill performance

agility, balance, coordination, power, reaction, time, speed

4 pillars of health for physical fitness

cardiorespiratory fitness

body comp

muscular fitness

muscular flexibility

systolic blood pressue

during contraction

pressure exerted by blood against walls of arteries during forceful contraction (systole) of the heart

diastolic blood pressure

during relaxation

pressure exerted by blood against walls of arteries during relaxation phase (diastole) of the heart

normal resting heart rate

60-90

Fuel Nutrients (Macronutrients)

carbohydrates, fats, proteins

Regulatory Nutrients (Micronutrients)

vitamins, minerals, water

nutrient density

the amount of nutrients and calories food contains

main source of calories (energy)? where do you get them from?

carbohydrates
breads and cereals, fruits and veggies, milk and dairy

how many calories does one gram of carbs give you

4

what is an organic compound? which macronutrient is an organic compound?

a molecule that contains carbon, hydrogen, and oxygen
carbohydrate

carbohydrates should make up how much of your diet

45-65%

Monosaccharides

simple carbohydrate
easily absorbed and metabolized as they are only one component

What are carbohydrates?

sugars

disaccharides

simple carbohydrate
made up of two monosaccharides

polysacharide

complex carbohydrate
made up of more than two monosaccharides
starches: polysaccharides of plants
glycogen: polysaccharides of animals

What are the monosaccharides?

glucose, fructose, galactose

what are the the disaccharides?

lactose: glucose and galactose
maltose: glucose and glucose
sucrose: glucose and fructose

fiber

a complex non digestible carb found in plants
excessive intake can lead to malnutrition

what is soluble fiber? what does it do? where do you get it from?

keeps the body from absorbing excess nutrients
lowers blood cholesterol
beans, lentils, peas, fruits

what is insoluble fiber? what does it do? where do you get it from

improves digestion (peristalsis)
not easily dissolved in water
may reduce cancer risk
nuts, beans, potatoes, califlower

phytonutrients

antioxidants that help fight disease

Whole grains

better than refined carbs because they are higher in fiber, vitamins, minerals, etc.
takes longer to digest
make people full

what is glycemic index (GI)? high and low?

a measure of how the ingestion of a particular food affects blood glucose levels
high GI: absorbed fast (glucose - monosaccharide)
low GI: absorbed slow (polysaccharide) MORE BENEFICIAL

when carbs are consumed... what changes in the body

insulin and glucose levels change

what are lipids? how many calories per gram

fat (macronutrient)
9 cal per gram

functions of lipids

energy
cell structure - role in making of cell membrane and cytoplasm
preserve body heat
absorb shock
carry fat-soluble vitamins
supply essential fatty acids

simple fats

monoglyceride, diglyceride, triglyceride
90% of foods fats are in the form of triglyceride\`

compound fats

phospholipids (add phosphate group)
glucolipids (add carbohydrate)
lipoproteins (add protein)

saturated fats

animal fats
only a single bond between carbon atoms
solid at room temp

unsaturated fats

plant fats
double bonds between carbons
better - healthy fatty acids
usually liquid at room temp

monounsaturated fatty acid (MUFA)

one double bond
olive oil, canola oil, peanut

polyunsaturated fatty acid (PUFA)

two or more double bonds
vegetable oils, sunflower, fish, almonds

LDL

low density lipoprotein
bad cholesterol
smaller particles of LDL are worse than big ones
decreased through diet

HDL

high density lipoprotein
good cholesterol
increased through exercise

olive oil

monounsaturated fat
anti inflammatory
contains antioxidants, polyphenols, and omega 3 which improve cardiovascular and cognitive function, and improve immune response

canola oil

monounsaturated fat
promote cardiac health
anti-thrombotic function

trans fatty acids (TFA)

increases LDL and contributes to formation of blood clots leading to heart attacks and strokes

omega 3 fatty acids

polyunsaturated fatty acid that helps lower blood cholesterol (LDL) and is better than omega 6

omega 6 fatty acids

polyunsaturated fatty acid found in corn and sunflower oils and processed foods

what are lipoproteins? what are the two types?

fat and protein combine to transport fats in the blood
HDL - good cholesterol (clears out cholesterol)
LDL - bad cholesterol (deposits into body)
VLDL - very low density lipoprotein (transports lipids across intestines)

what does the body use proteins for? what is the building block of proteins?

body uses to build and repair tissues
responsible for synthesis of hormones, antibodies, and enzymes
made of amino acids

cals in a gram of protien

4 cals per gram
source of energy if carbs are not available

20 amino acids... how many are essential and how many non essential?

9 essential - our body does not make them so we need to get from diet
11 nonessential - body makes

what has all essential amino acids

high quality proteins (from animals)

what does not contain all essential amino acids

lower quality protein (plants)
have to eat more of a variety to get all

Phenylanine (amino acid)

forms norepinephrine
low levels \= stress

tryptophan (amino acid)

forms serotonin
low levels \= depression

water soluble vitamins

B complex
C

fat soluble vitamines

A
D
E
K

what vitamins function are antioxidants

A
C
E
means they help protect from disease and maintain tissue cell function

vitamin A... where does it come from? what happens when deficiency?

milk, cheese, eggs, liver, carrots, yellow and dark green vegetables

deficiency = night blindness, decreased growth, decreased resistance to infection, rough skin, dry skin

vitamin D... where does it come from? what happens when deficiency?

calcium metabolism

fortified milk, cod liver oil, salmon, tuna, egg yolk

needed for: bones and teeth, calcium and phosphorus absorption

vitamin B6... where does it come from? what happens when deficiency?

vegetables, meats, whole grains, cereals, soybeans, peanuts, potatoes
deficiency \= depression, irritability, muscle spasms, nausea

rickets... what is it and why does it occur?

vitamin d deficiency
bone softening

B12... where do you get it from? what happens when deficiency?

meat, fish, eggs, shellfish, milk, cheese
deficiency \= weakness, balance problems, drop in RBC

Iron (mineral)... where do you get it? what happens when deficiency?

lean meats, seafoods, eggs, nuts, whole grains, leafy vegetables
deficiency \= nutritional anemia, overal weakness

phosphorus (mineral)... where do you get it? what happens when deficiency?

meats, fish, eggs, whole grains, processed food, beans and peas
deficiency \= bone pain, fractures, weight loss, weakness

sodium (mineral)... where do you get it? what happens when deficiency?

table salt, processed foods, meat
deficiency rarely seen

potassium (mineral)... where do you get it? what happens when deficiency?

banana, legumes, whole grains, orange juice, dried fruits, potatoes
deficiency \= irregular heartbeat, nausea, weakness

calcium (mineral)... where do you get it? what happens when deficiency?

milk, yogurt, cheese, leafy vegetables, dried beans, sardines, orange juice
deficiency \= bone pain, fractures, periodontal disease, muscle cramps

Folic Acid (Vitamin B9)... where do you get it? what happens when deficiency?

vegetables, dried beans, organ meats, whole grains and cereals

deficiency = decreased resistance to infections

vitamin C... where do you get it? what happens when deficiency?

fruits and vegetables
deficiency \= slow healing wounds, loose teeth, hemorrhaging

what percent of the body is water? what is the recommended amount for women and men?

60%
women need 9 cups a day
men need 13 cups a day

when 2% body water is lost...

dehydration