Term
|
Definition
| a health hazard of epidemic proportions in most developed countries |
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|
Term
| T/F - More girls than boys are obese |
|
Definition
|
|
Term
| T/F - More women than men tend to diet |
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Definition
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|
Term
|
Definition
| Eat healthy and avoid obesity |
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Term
|
Definition
| disorder where the pancreas is not producing enough or sometimes not enough insulin |
|
|
Term
| Why does heart become enlarged? |
|
Definition
| becomes larger due to being overworked, which naturally happens if you're overweight |
|
|
Term
| Congestive Heart Failure is when... |
|
Definition
| Your heart can't pump enough blood to your body's other organs |
|
|
Term
|
Definition
| potentially fatal blockage of an artery, lack of activity can result in an embolism |
|
|
Term
| Gastro-esophageal reflux disease |
|
Definition
| stomach acid flows from the stomach back up into the espohagus, it is common in overweight ppl |
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Term
|
Definition
| Reversible - large pockets of fat accumulate in liver cells |
|
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Term
|
Definition
| hole in the diaphragm weakens and enlarges |
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Term
|
Definition
| The inability to control urination, it is frequently associated with obesity, weak bladder and pelvic floor muscles |
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Term
|
Definition
|
|
Term
|
Definition
| damaged or dysfunctional lymphatic system: obese ppl can crush their own lymphatics |
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Term
|
Definition
| spreading infection involving the dermis and subcutaneous skin tissues, resulting from poor lymph flow |
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Term
|
Definition
|
|
Term
|
Definition
| characterized by sleep apnea (sleeping disorder caused by pausing in breathing or low breathing while sleeping)- obese ppl put excessive load on pulmonary system |
|
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Term
|
Definition
| low-grade inflammation results in joint pain - obese ppl cause abnormal wearing of the cartilage |
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Term
|
Definition
| When uric acid accumulates in the blood - nerves become irritated - causing extreme pain |
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Term
|
Definition
| result of obese ppl having high blood chlolestrol levels which causes gall stones |
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|
Term
| Why should you focus on fitness not dieting? |
|
Definition
| Higher fitness results in lower mortality rates regardless of BW |
|
|
Term
| What is a tolerable weight? |
|
Definition
| Realistic standard that is not "ideal" but "acceptable" - tolerable weight is closer to health-fitness than physical-fitness standard |
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|
Term
| What is the best way to make a realistic wt loss goal? |
|
Definition
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|
Term
| What is most of your ability to achieve an ideal BW related to? |
|
Definition
| 80% is related to food choices, exercise may make it easier to make healthier food choices |
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|
Term
| Why does exercise help you make healthier food choices? |
|
Definition
| Helps to enhance the brain's resources for executive functions like inhibitory control - making it easier for you to resist unhealthy food |
|
|
Term
| T/F - Exercise makes your brain less sensitive to signs that it is full |
|
Definition
|
|
Term
| Exercise increases sensitivity to which hormone? |
|
Definition
| Lephin - the satiety hormone - released by the gut after a meal |
|
|
Term
| Exercise increases levels of which hormone? |
|
Definition
| Amylin - increases when a meal was eaten |
|
|
Term
| What happened when exercise and sedentary group were treated with CCK |
|
Definition
| (a gut hormone - limits meal size) The exercise group decreased food intake more |
|
|
Term
| What happens to those who can't keep the weight off after dieting? |
|
Definition
| 95% regain more fat than muscle since BMR decreases and the body becomes more efficient at storing fat |
|
|
Term
| 2 Reasons why low calorie diets don't work? |
|
Definition
1. Low on essential nutrients
2. Weakens the immune system, making you more likely to get sick |
|
|
Term
| Insufficient calories lead to... |
|
Definition
| lack of energy, slower growth and repair, reduced size of muscle and bones |
|
|
Term
| What tends to happen to light eaters? |
|
Definition
1. Tend to binge - eat more fat calories
2. Sabotage their efforts to stay trim
3. despite reporting eating few calories, they had huge fluctuations in their weight
4. Most of them (30%) ended up overweight |
|
|
Term
| On a crash diet, most of weight loss is... |
|
Definition
| Lean Body Mass - The body uses protein instead of fats and CHO for energy - weight loss is 10x faster |
|
|
Term
| What happens in first 2 weeks of dieting? |
|
Definition
- 70% of weight loss is water - as glycogen is burned and releases 3-4g of water for each gram of glycogen
- may lose 3+ lbs |
|
|
Term
| When do you start losing fat during a diet? |
|
Definition
|
|
Term
| T/F - Nothing is worse than no weight loss |
|
Definition
| False - Yo-yo dieting is worse than no wt loss |
|
|
Term
| What does the body do when you start dieting? |
|
Definition
| Goes into conservation mode and burns calories more slowly |
|
|
Term
| What does yo-yo dieting lead to? (2 things) |
|
Definition
1.Causes loss of LBM thus BMR is lower - harder to lose weight (BMR slows by 5-20%)
2. Increased bone loss |
|
|
Term
| What is the minimum calorie-intake level? |
|
Definition
|
|
Term
| What happens with diets that eliminate red meat? |
|
Definition
| Leave you feeling tired, irritable and anemic |
|
|
Term
| When does lowered RMR due to fasting occur? |
|
Definition
|
|
Term
| What happens to metabolic rate during fasting? |
|
Definition
| Increased during ST fasting (after 36-48hrs) - by 3.6 to 10%. However, after several days, energy conservation kicks in |
|
|
Term
| From an evolutionary perspective, what sharpens the mind? |
|
Definition
| Epinephrine and non epinephrine sharpens the mind and makes us want to move around encouraging us to seek food - increasing survival |
|
|
Term
| When Does protein catabolism occur from fasting? |
|
Definition
Only in prolonged fasting
It occurs when stored liver glycogen becomes depleted; to maintain blood glucose, conversion of amino acids into glucose must occur |
|
|
Term
| Who has a harder time losing weight and why? |
|
Definition
| Women have a harder time - Less LBM and thus lower BMR |
|
|
Term
| T/F - weight loss in response to energy intake or expenditure is lower for women |
|
Definition
|
|
Term
| T/F - Women adjust energy intake to energy expenditure and energy expenditure to energy intake worse than men |
|
Definition
|
|
Term
| Who is more likely to survive in times of famine? |
|
Definition
Women - more adopted to storing fat
- greater ability to preserve body mass in the face of an energy deficit |
|
|
Term
| Low calorie diets promote which two diseases? |
|
Definition
| amenorrhea and osteoporosis |
|
|
Term
| What do VERY low calorie diets do to your appearance? |
|
Definition
| Dry skin and dull looking hair |
|
|
Term
| Being out of balance by how many calories a day leads to how much weight gain? |
|
Definition
| 10 calories per day leads to 10lbs/ yr |
|
|
Term
| As you age, what must you do? |
|
Definition
| Your activity level decreases - decrease caloric intake by 3% each decade |
|
|
Term
| After 25 yrs old, how much weight r u expected to gain each year? |
|
Definition
|
|
Term
| How can people control overeating? |
|
Definition
| Better control their emotions and portion sizes |
|
|
Term
| Dr.McGuff believes that the american diet is... |
|
Definition
| Highly inflammatory - get diet straight first and than do exercise cause exercise causes acute systemic inflammation |
|
|
Term
| What can you use uric acid for? |
|
Definition
| Used as a marker for toxicity from fructose |
|
|
Term
| What is the ideal range for Uric Acid? |
|
Definition
| 3 to 5.5mg - a anything above that becomes a risk factor for diabetes, hypertension, obesity and fatty liver |
|
|
Term
| What specific food should you limit if you're overweight? |
|
Definition
| Milk (pasturized and raw) - lactose can impair your ability to lose weight |
|
|
Term
| Definition of Hunger vs. Appetite |
|
Definition
Hunger - the actual physical need for food
Appetite - a desire for food, usually triggered by factors such as stress, habit, boredom, depression, and availability of food |
|
|
Term
| after how many bites does memory of food peak? |
|
Definition
|
|
Term
| Skipping meals or becoming to hunger leads to... |
|
Definition
|
|
Term
| What is the ideal amount of meals? |
|
Definition
| 5-8 meals a day is better than 3 larger meals cause every time you eat, BMR increases |
|
|
Term
| If you go more than 3-4 hours without eating... What happens? |
|
Definition
| Body goes into survival mode and metabolism will slow down - storing fat instead of burning it |
|
|
Term
| What happens after a night without eating? |
|
Definition
| Blood sugar is at its lowest, eating breakfast helps to control weight and improve concentration (skipping leads to weight gain) |
|
|
Term
| Studies have shown that eating breakfast can have beneficial effects on... |
|
Definition
appetite, energy , metabolism and insulin resistance
- people who eat breakfast (high in protein) experience less hunger throughout the day |
|
|
Term
| What foods should you avoid for breakfast> |
|
Definition
| Sugary cereals or refined CHOs (bagels, pancakes, toast, etc.) |
|
|
Term
| When should you eat breakfast by and what happens if you dont? |
|
Definition
8am - risk high cholesterol and a tendency to eat more during the day
- even 10:30am was shown to be too late for breakfast to be any benefit |
|
|
Term
| Characteristics of successful weight losers (with National Wt Control Registry) |
|
Definition
78% eat breakfast every day
90% exercise on average 1hr daily |
|
|
Term
|
Definition
| Thermic effect of food - takes energy to break down and absorb energy |
|
|
Term
| Why is eating frequently considered to be a myth? |
|
Definition
| The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal |
|
|
Term
| Under eat more frequently myth, who got best results in terms of breakfast eaters? |
|
Definition
1. Those who used to eat breakfast but stopped
2. Those who weren't eating breakfast than started
3. Those who weren't and still aren't
- might be related to impulse control - unregulated eating habits goes hand in hand with uninhibited and impulsive eating |
|
|
Term
| Breakfast skipping was found to be ok if... |
|
Definition
| The eater has good self-control |
|
|
Term
| Why is eating small meals considered a myth? |
|
Definition
| It is considered to be highly individual - current research suggests superior appetite control when eating fewer and larger meals |
|
|
Term
| What did they discover about dieting in terms of protein? |
|
Definition
| Higher protein diets, irregardless of meal timing/ size, came out on top. The 3 meal high-protein diet scored the highest on all questions relating to satiety overall |
|
|
Term
| Why is eating small meals to keep blood sugar low a myth? |
|
Definition
| - blood sugar is extremely well-regulated and maintained within a tight range in healthy people |
|
|
Term
| Blood sugar is one of the many short-term feedback mechanisms used to.. |
|
Definition
|
|
Term
| Why is hunger a bad indication of low blood sugar? |
|
Definition
It may cause hunger but it is also subject to many confounders such as your habitual diet, energy intake and genetics
- subject to meal patterns
- blood sugars follow the meal pattern you're used to |
|
|
Term
| Every meal and snack should contain... |
|
Definition
|
|
Term
| Which types of foods should you focus on/ avoid? |
|
Definition
| Focus on raw, fresh foods, and avoid as many processed foods as possible |
|
|
Term
| Avoid foods that are high in... |
|
Definition
| Fructose (including fruit) - less than 25g/day |
|
|
Term
| You should limit CHOs if.. |
|
Definition
| Diabetic, overweight or have high cholesterol or high BP |
|
|
Term
| What should you replace with water? |
|
Definition
| Soda and other sweetened beverages |
|
|
Term
|
Definition
| Exercise and a moderate CHO diet that is rich in fiber can increase muscle sensitivity |
|
|
Term
| When is the metabolism highest? |
|
Definition
| Higher earlier in the day and burns calories better |
|
|
Term
| Wt loss is most effective at what time? |
|
Definition
Before 1pm
25% at breakfast, 50% at lunch, 25% or less for dinner |
|
|
Term
| A balanced meal consists of |
|
Definition
| foods from atleast 3 of the 4 basic food groups |
|
|
Term
| The more insulin sensitive muscle cells are... |
|
Definition
| The more insulin will act to promote muscle glycogen storage and protein synthesis |
|
|
Term
|
Definition
| Amount of calories in a gram of food |
|
|
Term
| Calorie for calorie, what is more satiating between protein, CHO and fat |
|
Definition
| Protein is more satiating than CHO or Fat |
|
|
Term
| What does dietary fiber affect? |
|
Definition
|
|
Term
| How does water and energy density relate? |
|
Definition
- Water increases weight not calories of food
- the higher the water content - the lower the energy density |
|
|
Term
| How do you lower the energy density of food? |
|
Definition
| Decreasing the fat content or increasing the water content or doing both (think of fruits and veggies) |
|
|
Term
| How does the weight of the food we eat change in accordance with energy density? |
|
Definition
It doesn't - we eat about the same weight of good regardless of energy density
- weight of food consumed is more constant than energy density |
|
|
Term
| When shouldn't you eat before bed? |
|
Definition
Shouldn't eat between 3-4 hours of bed
- you'll have a more restful sleep |
|
|
Term
| If you do need to snack before bed, what should you eat? |
|
Definition
| Fresh fruit, fresh vegetables, or a bowl of high-fiber cereal |
|
|
Term
| How do you estimate the amount of calories burned in one day? |
|
Definition
| Multiply BW (in pounds) by one of the factors that best describes your activity level |
|
|
Term
| How many calories should you subtract a day? |
|
Definition
300 - 150 calories + 150 calories of exerceise
- 6 x 300 calories- 1800 calories per week (one day off) |
|
|
Term
| What happens if you cut too many calories? |
|
Definition
| Get too hungry, lose LBM and metabolism slows |
|
|
Term
| How many calories is 1lb of fat? |
|
Definition
|
|
Term
| How much does each additional pound of muscle raise BMR? |
|
Definition
|
|
Term
| What happened to women who followed a diet where they cut carbs 2x a week and could eat as much as they liked on other days? |
|
Definition
- lost almost 2x as much weight as those on full time diet
- "carry over effect" - where benefits continued on the days where women ate normally cause they just naturally ate less |
|
|
Term
| How does morning exercises raise BMR? |
|
Definition
|
|
Term
| Fasted training compared to fed training? |
|
Definition
| Fasted training is more potent than fed training to facilitate muscle and to improve whole-body glucose tolerance and insulin sensitivity |
|
|
Term
| What are the body's fat burning processes controlled by? |
|
Definition
| Sympathetic Nervous System (SNS) - which is activated by exercise and lack of food |
|
|
Term
| How do you force the body to burn fat during exercise? |
|
Definition
| Train on an empty stomach - combination of fasting and exercising maximizes the impact of cellular factors and catalysts which force the breakdown of fat and glycogen for energy |
|
|
Term
| What happens when you eat a full meal? Particularly CHOs? |
|
Definition
Inhibits the SNS and reduces the fat burning effect of exercise
- Eating CHOs activates the parasympathetic nervous system - promoting energy storage |
|
|
Term
| Why is consuming whey protein beneficial before a workout? |
|
Definition
Boosts the metabolism for as much as 24 hours after the workout
Technical explanation - amino acids found in high quality whey protein activate certain cellular mechanisms, which promote muscle protein synthesis, boost thyroid, and protect against declining testosterone levels after exercise |
|
|
Term
| When and what should you eat after a CV workout? |
|
Definition
| 30-45 minutes afterwards and eat a high quality source of protein and vegetable-type CHO |
|
|
Term
| When and what should you eat after a wt training workout? |
|
Definition
| Why protein and high glycemic CHO (banana!) within 15-30 minutes |
|
|
Term
| T/F - To lose more fat you should lift lighter |
|
Definition
FALSE - Lift heavier
- 1.8% vs 4% in 3 months
- 2.5% vs. 7% after 6 months |
|
|
Term
| What happens to metabolism after lifting weights? |
|
Definition
| When the body repairs muscles stressed by heavy weights, it causes metabolism to increase for up to 3 days after the workout |
|
|
Term
| 15 minutes of exercise a day leads to... |
|
Definition
- Increased lifespan by 3 years
- 14% reduced risk of all-cause mortality |
|
|
Term
| Additional 15 minutes beyond that lead to... |
|
Definition
| reduced all causes of mortality by 4% and all-cancer mortality by 1% |
|
|
Term
| T/F - Exercise initially decreases appetite and vigorous exercise suppresses appetite for several hours |
|
Definition
|
|
Term
| How does exercise reduce overeating? |
|
Definition
| Exercise relieves tension and anxiety which tend to lead to overeating |
|
|
Term
| After a workout, how does the body burn fat? |
|
Definition
| Faster - 15% more cal/hr for several hours - DOUBLING EFFECT |
|
|
Term
| If you lose a pound a week - after 12 weeks, BMR is lowered by how much? |
|
Definition
|
|
Term
| What kinds of workouts are more effective at burning fat? |
|
Definition
| 30 minute workouts including short but hard efforts lost 3x as much fat in 15wks as 45 minutes without the hard efforts |
|
|
Term
| What is the composition of each pound of fat lost |
|
Definition
|
|
Term
| How many steps should you walk a day |
|
Definition
|
|
Term
| What happens when you take fewer steps in a day |
|
Definition
fewer steps = more total fat, more centrally located fat
- sedentary person walks about 2-3k per day |
|
|
Term
| How many years can walking add to your life |
|
Definition
|
|
Term
| Those who walk more have... |
|
Definition
| less body fat, lower BMI, and decreased waist, hip and waist-to-hip ratio |
|
|
Term
| Walking also has the two health benefits of |
|
Definition
| lowering BP and blood sugar |
|
|
Term
| Two ways to increase the amount of walking you do |
|
Definition
1. Buy a pedometer
2. Get a dog - don`t want to disappoint dog, dog never calls in sick, dog is the perfect personal trainer and improves your health in ways other than getting you out walking |
|
|
Term
| T or F - Fast paced intervals increases the metabolism higher than steady cardio |
|
Definition
|
|
Term
| What is the impact of caffeine on the metabolism |
|
Definition
| Coffee drinkers have a 16% higher metabolic rate than those who abstain or drink decaf |
|
|
Term
| The impact on drinking water on metabolism |
|
Definition
| Drinking eight 8ounce glasses of cold water a day will help you burn 70 extra calories a day - those who drank less showed signs of dehydration and had a 2% decrease in calories burned per day |
|
|
Term
| Impact of the type of breakfast on metabolism |
|
Definition
| Those who ate a fat-filled breakfast jumpstart their metabolism for the day than a lowfat, low-calorie breakfast |
|
|
Term
| Green Tea and your metabolism |
|
Definition
| Those who drank 3-5 cups daily for 3 months shaved 5% off their BW - Green tea contains EGC, a plant compound that stimulates the metabolism |
|
|
Term
| How does milk products increase metabolism |
|
Definition
| calcium rich foods and drinks, including milk, yogurt and cheese, increase the rate at which fat turns into waste |
|
|
Term
| Why should you eat slowly |
|
Definition
-Brain needs 20-min to register fullness
- Overweight people eat faster |
|
|
Term
|
Definition
- soup is an excellent first course, takes time to eat and decreases appetite
- after every 3 bites, set your fork down and take a drink of water |
|
|
Term
| What do they mean by `mindful eating`` |
|
Definition
- enjoy the act of eating rather
- time yourself if necessary
- use smaller utensils - they slow u down
- Eat only in kitchen and living room and don`t multi-task |
|
|
Term
| T or F - Kids who are normal weight ate more dinners in front of the TV than those who were overweight |
|
Definition
| False - Overweight kids eat in front of TV |
|
|
Term
| Every hour of TV watched equates to... |
|
Definition
-22-min reduction in life expectancy
- Raised risk of developing type 2 diabetes and heart disease by 20% (for 2 hours of tv watched a day) |
|
|
Term
| T or F - Too much TV is as detrimental to longevity as smoking and lack of exercise |
|
Definition
|
|
Term
|
Definition
| significantly raises risk of premature death from any cause |
|
|
Term
|
Definition
Early puberty
Increased obesity - heart trouble
Alzheimers disease - autism
Hormone disturbances - delayed healing
Decreased attention span - sleep difficulties
Increased appetite - cancer
Decreased metabolism - diabetes
Limited brain growth - damaged eyesight |
|
|
Term
| How is chewing your food beneficial |
|
Definition
- chewing food 2x longer helps control portion sizes - decrease calories
- better digestion - most digestive enzyme are in the mouth
- chewing more allows you to enjoy the taste of food and feel more satisfied |
|
|
Term
| What happened when subjects ate slower |
|
Definition
| Consumed 10% fewer calories when they ate at a slow pace |
|
|
Term
| Two ways of eating that triple your chances of being overweight |
|
Definition
| Eating quickly, eating until feeling full |
|
|
Term
| How many calories in alcohol |
|
Definition
|
|
Term
| Why shouldn`t you drink alcohol |
|
Definition
| Prevents fat being cleared from blood during a meal |
|
|
Term
|
Definition
|
|
Term
| How many calories in ketchup |
|
Definition
|
|
Term
|
Definition
| salsa (10 cal per tablespoon) or low fat cottage cheese or yogurt or sauerkraut |
|
|
Term
| Instead of fried, alfredo, other dressings and ice cream |
|
Definition
| grilled, tomato sauce, vinaigrette and sorbet |
|
|
Term
| What two food types contributed to the largest weight gain |
|
Definition
| Potatoe chips and french fries |
|
|
Term
| What foods should people add to increase chances of weight loss |
|
Definition
| daily serving of vegetables, whole grains, fresh fruit, nuts and yogurt |
|
|
Term
|
Definition
| Foods a person eats to obtain or maintain a feeling (positive or negative) |
|
|
Term
| Top comfort foods (most popular, women, men) |
|
Definition
Top - Ice Cream
Women - Cookies and chocolate
Men - pizza, steak and casserole |
|
|
Term
| Mood dictates comfort food choice - happy sad, bored moods |
|
Definition
Happy - pizza or steak
Sad - ice cream, cookies
Bored - potatoe chips |
|
|
Term
|
Definition
| Sounds healthy but low nutritional value and loaded with sugar |
|
|
Term
|
Definition
| high in fat, calories and sodium, high glycemic vege (spikes blood sugar), releases acrylamide associated with nerve damage |
|
|
Term
|
Definition
| Made with white rice void of nutrients - flavouring is loaded with sugar and salt |
|
|
Term
|
Definition
| `sugar-laden calorie bombs` - loaded with artificial flavoring |
|
|
Term
| Honey-roasted salted Nuts - sugar, fat, salt |
|
Definition
|
|
Term
|
Definition
| Loaded with processed CHOs, dried fruit (high sugar) and held together with even more sugar - lack filling fiber and high in calories |
|
|
Term
| Fat free yogurt with fruit on bottom |
|
Definition
| Fat-out, a high sugar fruit mixture in, fat is not the enemy!! |
|
|
Term
|
Definition
| processed CHOs, salt and trans fat - bags are often coated with chemicals to prevent popcorn from sticking |
|
|
Term
|
Definition
| Would you eat 7 mangoes in one sitting. Fruit shrunken down and extracted of its moisture - but the natural sugars remain |
|
|
Term
|
Definition
| - High in aspartame and phosphorous |
|
|
Term
| Whats wrong with too much phosphorous |
|
Definition
| Calcium an phosphorous need to be in balance to maintain bone health - too much phosphorous can leach calcium from bones |
|
|
Term
| Whats wrong with aspartame |
|
Definition
| May cause weight gain, food cravings and increased CHO consumption - aspartame inhibits CHO-induced synthesis of the neurotransmitter serotonin, which signals that the body is satiated |
|
|
Term
| What chemicals make up aspartame |
|
Definition
| phenylalanine, aspartic acid, methanol or wood alcohol |
|
|
Term
| What doe phenylalanine and asparic acid do to the body |
|
Definition
Stimulate the release of insulin, causing insulin spikes, removing all glucose from the blood stream and storing it as fat - RESULTS IN HYPOGLYCEMIA AND SUGAR CRAVINGS
2. neurotoxins that lead to headaches, mental confusion, balance issues and possibly seizures |
|
|
Term
| EPA safe consumption level of methanol |
|
Definition
| - less than 7.8 mg per day |
|
|
Term
| How much does 1l of aspartame sweetened beverages contain |
|
Definition
|
|
Term
| T or F - Phenylalanine decomposes into diketopiperazine (DKP) a known carcinogen when exposed to cold temperatures or prolonged storage |
|
Definition
| False - when exposed to warm temperatures |
|
|
Term
| T or F -At cold temperatures, methanol could lead to symptoms of Parkinsons, alzheimer and ALS |
|
Definition
|
|
Term
| When was aspartame licensed and why did FDA refuse to approve it for so long |
|
Definition
| 1983 - known to produce seizures and brain tumors in lab animals |
|
|
Term
| What do artificial sweeteners contribute to |
|
Definition
| Obesity - destroy beneficial intestinal basteria (impairs immune function) and may interfere with the absorption of prescription drugs |
|
|
Term
| What do carbonated beverages do to GI tracts |
|
Definition
| Expose GI tract to excess acid, the hallmark of acid reflux disease, or GERD, a risk factor for oesophageal cancer |
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Term
| What do insulin and leptin do |
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Definition
| Hormones that send info to the brain about the body`s energy status and fat stores |
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Term
| What do low leptin levels link to |
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Definition
| Can be linked to sever obesity, possibly due to increased appetite |
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Term
| What lowers insulin and leptin levels |
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Definition
| A high-fat meal can lead to lower insulin and leptin levels |
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Term
| What happens in a high-fructose diet |
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Definition
| Fructose does not increase release of insulin and may lead to lower leptin levels - therefore may result in the same hormonal changes that result from a high-fat diet |
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Term
| How do leptin levels differ between fructose and glucose group |
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Definition
| Leptin levels were lower (linked to increased appetite and wt gain) as were insulin levels with the fructose group |
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Term
| What declines after a meal |
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Definition
| Levels of ghrelin (stimulates appetite) |
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Term
| How do ghrelin levels differ between fructose and glucose group |
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Definition
| ghrelin decreased less in the fructose group |
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Term
| What other hormone changes when consuming more fructose |
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Definition
| Triglycerides experienced a prolonged surge, raising the risk of heart disease |
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Term
| How do obesity and fructose-intake rates relate |
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Definition
Fructose consumption has increased by 20 - 30% in the last 30 years - similar to obesity
Hormonal responses to fructose suggest that it may be contributing factor to obesity |
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Term
| Drinking one can of soda relates to a weight gain of how much per month |
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Definition
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Term
|
Definition
| Creates appetite for itself, useless calories |
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Term
| If diabetic, what can you do to help reduce risk factors |
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Definition
EAT CINNAMON
Or cloves, bay leaves, and turmeric because they all display insulin-enhancing activity in vitro |
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Term
| Why should you drink more water |
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Definition
It fills with no calories and detoxifies toxins that promote fat storage
Burns 200 calories per day |
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Term
| Drinking 6 cups of water a day raises BMR by |
|
Definition
| about 50 calories per day |
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Term
| What should you do before each meal |
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Definition
|
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Term
| What do you need to do if you`re eating nutrionally balanced meals and you`re still hungry |
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Definition
| You may need to drink more water |
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Term
| What is chronic dehydration linked to |
|
Definition
| Chronic fatigue syndrome, depression, hypertension, multiple sclerosis and asthma |
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Term
| Why should you manage anger |
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Definition
| It elevates BP and promotes weight gain |
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Term
| Why should you manage stres |
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Definition
| When stressed, tendency is to look for quick fix calories, when relaxed you have less hunger pain and make better food choices |
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Term
| Why should you brush your teeth more often |
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Definition
| Best predictor if children are obese or not is how often they brush their teeth |
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Term
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Definition
Cutting food calories so you can booze it up later
- leads to risky behaviours such as having unprotected sex and overdosing on alcohol |
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Term
| T or F - Women admit to being drunkorexics more than men |
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Definition
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|
Term
| Why is sleep deprivation bad |
|
Definition
Lowers serum testerone levels making it difficult to gain LBM
- Losing weight is compromised with lack of sleep |
|
|
Term
| technically why is sleep deprivation bad |
|
Definition
increase cortisol, decrease glucose tolerance, HGH secretion is greatly altered
- levels of leptin are depressed - increased hunger and desire for CHOs and high fat foods |
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Term
| Why should you avoid alcohol |
|
Definition
| high in calories, impairs fat metabolism, decreases serum testosterone levels |
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Term
| Why should you avoid smoke, marijuana, narcotics and cocaine |
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Definition
- nicotine decreases serum testosterone levels (smokes and 2nd hand)
- Cortisol levels are increased
- smokers suffer and have more musculoskeletal pain than non-smokers |
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|
Term
| Why should you exercise more |
|
Definition
wt training is critical to both losing wt and to gaining LBM
Heavy wts - best for losing weight and building LBM |
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|
Term
| Random facts about dieting RANDOMLY thrown into end of slide deck |
|
Definition
- CHO - need low calorie, high fiber CHO (45-55%)
- Fat - higher fat leads to increased serum testosterone = LBM (30-35%)
- Protein in every meal for wt loss and LBM |
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|
Term
| Why is vegetarian diet detrimental to wt loss |
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Definition
L-caratine is missing and is critical to fat metabolism
- plant protein has significantly lower anabolic effect compared to animal protein - difficult to build LBM |
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|
Term
| Difference between calorie intake for losing wt and gaining LBM |
|
Definition
Losing Wt - lower calories,eat low end of the Food Guide servings, but never less then recommendation
LBM - Increase calorie intake by 350 calories per day
- eat higher number of servings |
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|
Term
| LBM vs. Wt loss in terms of Energy Density |
|
Definition
LBM - Eat higher ED to gain LBM
Wt Loss - Eat lower ED to lose weight |
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|
Term
| What to do with Meal Timing or management |
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Definition
| - don`t skip breakfast, eat 5+ meals or snacks per day (otherwise body starts storing fat) |
|
|
Term
| Why is two meals a day bad for gaining LBM |
|
Definition
| - insufficient for providing the energy and calories needed to gain LBM |
|
|
Term
| How does Genetics effect you |
|
Definition
| - affects LBM and wt loss (metabolism) |
|
|
Term
| How does gender effect health |
|
Definition
| Men can more easily gain weight and muscle than women |
|
|
Term
|
Definition
| Weigh-ins help provide feedback if on track either losing weight or gaining LBM |
|
|
Term
| What is the most amount of muscle seen gained in 1yr |
|
Definition
|
|
Term
| Untrained men can gain 3lbs per month to 20lbs per year |
|
Definition
|
|
Term
| On average ppl gain how many lbs of muscle |
|
Definition
|
|
Term
| What is the physiological limit |
|
Definition
| one ounce of new muscle per day or 23 lbs a year |
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|
Term
| Reccomendations to max HGH release (6) |
|
Definition
1. Good night sleep
2. avoid high fat meal prior to exercising
3. drink plenty of water
4. eat healthy CHOs (veges) and high quality protein
5. Optimize vitamin D levels
6. avoid sugar or fructose - if consumed, drink within 2hrs post exercise |
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