NTR 109 Study Guide Exam 3 PDF

NTR 109 Study Guide Exam 3 Energy Balance Energy Balance-Compares calories consumed to calories burned -Positive Energy Balance- Energy intake>Energy expended, results in weight gain -Negative Energy Balance-energy intake40” for men, and waist measurement of >35” for women Ways of measuring % body f...

NTR 109 Study Guide Exam 3 Energy Balance Energy Balance-Compares calories consumed to calories burned -Positive Energy Balance- Energy intake>Energy expended, results in weight gain -Negative Energy Balance-energy intake40” for men, and waist measurement of >35” for women Ways of measuring % body fat- underwater weighing, skinfold measurements, Bioelectrical Impedance analysis (BIA), Dual-Energy x ray absorptiometry (DXA), Bod Pod 1. Underwater weighing-most accurate method, going underwater 2. Skinfolds- pinching a person’s fold of skin at various locations of the body, less accurate unless technician is well-trained 3. BIA- involves sending a very low level of electrical current through a person’s body, hand held or it can attach to your feet, less accurate  4. DXA- the technology is based on using very-low-level x rays to differentiate among bone tissue, soft (or lean) tissue, and fat (or adipose) tissue. You lay on a bed, expensive 5. Bod Pod- a machine that uses air displacement to measure body composition, expensive Weight Control Intermittent Fasting- an eating pattern that involves alternating between periods of fasting and eating, alternate day fasting(certain days eating normal and certain days fasting), modified fasting(only consuming certain amount of calories), time restricted fasting(limits food consumption to different timeframes). Works for some Negative effects- hungry, decreased concentration, overeating after a fast, nutrient deficiencies, not recommended for pregnant/breastfeeding women, diabetes, or people with history of eating disorders. Detox Diets-diet cleanse or juicing,remove toxins from the body to help improve health, liquid diets, or removing processed foods and other specific foods from diets(sugar, gluten, or dairy) Negative effects- lack of energy, overeating once off this diet -The body normally detox by excreting toxins through urine, feces, respiration, and sweat -Liver, kidneys, skin, and lungs remove toxins -Overall healthy diet(rich in fiber and fruits and veggies) and consumption of adequate fluid important Characteristics of Successful Weight Loss Plans- 1. Set realistic goals (specific, reasonable, measurable) 2. Eat smaller portions of energy dense foods (encourage low energy density foods-fruits, veggies, whole grains, lean proteins) 3. Encourage variety of foods 4. Foods records 5. Including behavioral modification 6. Exercise-not just going to the gym but doing more exercise in a non-exercise way(walk to someone’s desk instead of writing an email) -To lose one pound, you must create a deficit of 3500 calories ( 1 pound=3500 calories) Weight Control Registry- the largest ongoing study of individuals successful at maintaining weight loss and what they have done to do it, website that shows weight loss For example: eating breakfast, weigh yourself once a week, watch less tv, exercise for at least an hour a day, self monitoring yourself with a food log, eat at restaurants only 1-2 times per week Behavioral Modification Techniques-modify problem (eating) behaviors, chain-breaking-don’t snack while watching tv, stimulus control-change environment, cognitive restructuring-changing the way you think about food, contingency management-form a plan of action in response to a situation, self monitoring-track foods eaten and conditions affecting eating Intuitive eating(non dieting approach)-trusting your body to make food choices that feel good for you, not a diet or set of rigid rules, less focus on weight loss, interoceptive awareness(hungry and fullness), all food allowed, honor your hunger Benefits- it rejects dieting mentality(not feeling restricted or to avoid certain good or bad foods), feeling satisfied from food, time for what you enjoy, enjoy foods without guilt, body respect and appreciation, honoring health Interoceptive awareness- ability to perceive physical sensations that arise within your body (hunger and fullness, when we are younger we listen to the cues but when we older we ignore them) Weight Loss Medications- 1.Xenical- Inhibits production of fat digesting enzyme from the pancreas, fat consumed is not digested, fat is excreted, loss of fat soluble vitamins, GI Pain/Oily stools, must follow low fat diet to avoid above symptoms 2. Qsymia- combination of phentermine (appetite suppressant) and topiramate (seizure medication) -side effects- increased heart rate, birth defects-oral clefts, MUST NOT BE USED DURING PREGNANCY Bariatric Surgery- 1. Gastric Banding- band attached to tube, injection of saline tightens or loosens, making you full or not 2. Gastric Bypass- staples top of stomach. football—--> egg 3. Sleeve Gastrectomy- staples down the stomach, stomach goes down from football size to banana size Pros-weight loss, decrease in blood pressure, drop in cholesterol level, decrease blood glucose level Cons- regain weight, infections, nutrient deficiencies like in Vitamin D and Vitamin B12 Supplements and Energy Drinks- Regulation of Supplements- categorized generally as foods and not drugs, regulation is less rigorous than for drugs, FDA regulation of supplements marketing is currently in flux, manufacturers are solely responsible for safety, Once a supplement is marketed, the FDA must prove it is unsafe for it to be removed from stores, no agency tests before going to market Nutrition Facts Panel- must include supplement facts panel on label, list its contents, amount of active ingredients per serving, added ingredients, and the manufacturers suggested serving size Types of Supplements- 1. Black Cohosh- used for hot flashes and other menopausal symptoms, side effects include stomach discomfort and headaches 2. Echinacea- used for treating and preventing colds and flu, mixed results with it, side effects include rash and gastrointestinal side effects 3. Ginseng- used to boost immune system, lower glucose levels, side effects include that diabetics have to be careful if on certain medications that lower glucose levels, some studies prove its positive 4. St. John’s Wort- used for depression and anxiety, side effects include dry mouth, dizziness, fatigue, headaches, and can interfere with some medications 5. Hoodia- used to be an appetite suppressant for weight loss 6. Bitter Orange- marketed for heartburn, decreased appetite, nasal congestion, and weight loss. Side effects include that it speeds up your heart rate and increases blood pressure. Avoid if you have a history of heart disease or high blood pressure  7. Noni- used for health tonic, cancer, and cvd, good research on it shows antioxidant role, immune stimulating role and tumor fighting role, preliminary research on role in cancer. Side effects are high in potassium and avoiding if kidney problems, reports of liver damage B vitamins in energy drinks- (b6, b12, niacin, thiamin, riboflavin, pantothenic acid), claims to boost energy, energy comes from fat, carbohydrates, and proteins. B vitamins involved in energy metabolism but do not directly provide energy, Niacin can have toxic effects in high doses Ingredients in Energy Drinks- 1.Guarana-source of caffeine,stimulant 2.Taurine- amino acid, claims to boost energy and promote detoxification 3.Caffeine 4.Sugar Niacin-high amounts can have toxic effects Recommendations for Caffeine Intake- healthy adults should not exceed 400 mg caffeine a day to be deemed safe, adolescents should not exceed 100 mg/day Negative effects from too much caffeine- nervousness, anxiety, insomnia, tachycardia, vomiting, hallucinations, seizure, stroke, sudden death How to increase energy- eat 3 meals a day with 1-2 snacks, be sure to include food from all food groups, sleep, keep similar routine with sleep, and exercise Food Sustainability- Food Insecurity- unreliable access to a sufficient supply of nourishing food. This can lead to undernourished, increased infant mortality, decreased life expectancy, obesity Subsidies for Farmers- no subsidies paid for production of fresh fruit and vegetables, decline seen in these crops, diminished food diversity in the USA, Conventional Agriculture Issues- deforestation and overgrazing, cash crops, growing food for lifestock- feed fewer people for for the resources used, depletion of topsoil, pollution of soils and water, depletion of groundwater,insecticide resistant species of insects, increased greenhouse gases, reduced food diversity Organic Farming- can not use synthetic pesticides, fertilizers, hormones, antibiotics, genetically modified organisms, or irradiation. Some farming practices that are used include biological pest management, composting, manure applications, crop rotation, they have the same nutrient content as other foods Growth Hormone and Antibiotic Use in animals- rBGH is a growth hormone given to cows which increases the muscle mass and decreases fat, increases milk production -Antibiotics are routinely given to animals raised for food to reduce the number of disease outbreaks -You could not be exposed to these growth hormones and antibiotics if you select organic foods, free-range meats, and vegetarian meals Monoculture- growing the same crop over and over, depletes the soil of nutrients Benefits of Local Foods- support local farmers, fresher, do not have added cost of long transportation, helps the environment, promotes home gardening School gardening programs- hands on learning through gardening, expose kids to new fruits and vegetables, promotes educational opportunities Sustainable food benefits- preserve the environment, protect public health, community benefits-employ farmers, animal welfare-animals move freely, reduces obesity, cvd, cancer, and malnutrition, supports local economy, supports access to healthy, whole nutritious foods Community Supported Agriculture- farmers sell shares to public, share consists of a bod of produce weekly Effect of meat production on global warming- lifestock (generate greenhouse gases which is responsible for global warming), land degradation, use of water (beef uses a lot of water)(animal waste can wash into water supplies)