Nutrition Class #1 Tuesday, January 7, 2003

Chapter 1: Nutrition Basics

**Table 1-1 Terms (page 5)Body Mass Index - 25 or greater considered overweight and 30 or greater considered obese, can assess health problems for individualsObesity - BMI greater than 30Risk Factor - talking about a disease processKilocalorie - foods and their energy contents (can convert to joules, conversion factor is 4.2 J/cal)

Table 1-2 Leading Causes of Death in the United StatesMost common is heart disease and then cancer

6 Nutritional ComponentsEnergy Sources:1. Proteins2. Carbohydrates3. LipidsStructural Features:4. Vitamins - fat-soluble (tendency to accumulate and become toxic) versus water soluble (involved in chemical processes, alter the rates of reactions)5. Minerals - non-organicSolvent:6. Water

Caloriescalorie - energy required to raise 1 gram of water 1 degrees CelsiusCalorie (kcal) - energy required to raise 1 kilogram of water 1 degree Celsius

Proteins and Carbohydrates4 cal/gram

Lipids9 cal/gram

Alcohol7 cal/gram

Food Label (page 11)Dietary fiber means indigestible carbohydrates

Table 1-4Years When Common American Foods Were Introduced

Chart Versus Target Values and Current Estimated Values in the Population

Scientific Method

Case Control Studies and Double-blind StudiesDouble-blind standard is as good as it gets when it comes to scientific experiments

Situations Regarding Red FlagsRed flags - breakthrough, amazing new information, etc. are buzzwords that should make you suspicious

Genetics and NutritionGenetic profile (page 31) will help you determine what risk factors can effect you

How to Find Reliable Information on Nutrition (page 23)Lists web sites for valuable information

Chapter 2: Introduction to Nutrients

Nutrient DensityRefers to vitamin and mineral content per KilocalorieFor large nutrient density we want high vitamin and mineral content and low number of kilocalories

Energy DensityRatio of kilocalories per gramOf those 3 energy-containing nutrients, lipids have the highest energy densityWant to remove the more energy dense foods (lipids) because removing less food from the diet(360 kcal - remove 40 grams of fat or 90 grams of carbohydrates)

Table 2-2 (page 42)Dietary Reference Intakes (DRI)Possible to overdose on any of the 6 components of nutritionRecommended Dietary Allowance - want to watch out for

Table 2-4Comparison of Daily Values with the Latest Dries and Other Nutrient Standards

Table 2-6 Food Pyramid GuideBase is cereal grainsFruits and vegetableAs move towards top fewer and fewer servingsReplaced the 4 food groupsOther versions availableNutrition Class #2 Tuesday, January 14, 2002

Body Mass Index Ratio of weight to heightCalculated by dividing one's weight in pounds by square of one's height in inches, and multiplying by 703. (703 corrects for pounds and inches)

Food Pyramid (Page 48)At the bottom of the pyramid are things people should eat more of, and as one progresses to the top, the fewer servings that one is supposed to haveReplaced the food groupsVarious other versions of food pyramids (Page 74)Criticisms of Food Pyramid (Page 51)Other information at Harvard School of Public Health

Food Labels

Food Exchange SystemAppendix DAssessment of Calorie Count (Page 514)

***Dietary Assessment Project (Page 70-71)

Keep a log of food and activities for a few days (what you eat and how much and activities) (weekends and weekdays)4-5 Days

Chapter 3: Human Physiological ProcessesReview Organization of the BodyTables 3-3 to 3-6Are you taking care of your digestive tract? (Page 120)

Chapter 4: MetabolismAppendix on chemistry

Chapter 5: Carbohydrates

MonosaccharidesGlucoseFructoseGalactose

DisaccharidesLactoseFructoseMaltose

OligosaccharidesBetween 3-8 simple sugarsRaffinose StachyoseAppear in vegetables, legumes, etc. and are for the most part indigestible

PolysaccharidesMore than 9 simple sugars

Digestive Processes of CarbohydratesGlycosidic linkage has to be hydrolyzed

Complex Carbohydrates

Nutrition Class#3 Tuesday, January 21, 2003

Nutrition Perspective Chapter 3: When Digestive Processes Go Awry

Chapter 5: Carbohydrates

MonosaccharidesGlucoseFructoseGalactose

DisaccharidesMaltoseSucroseLactose

Complex CarbohydratesDietary Fiber is carbohydrates found in the diet with indigestible glycosidic linkages

Soluble vs. InsolubleDoes not take into account whether or not a substance is digestibleSoluble is gums, pectins, and mucilagesInsoluble is celluloses and hemi-celluloses*Bran is largely cellulose with some hemi-cellulose

InsolubleInsoluble items pass directly through digestive system

SolubleSome soluble items can be digestedMicrobes in the intestine digest some soluble carbohydrates, and as a result, produce by-products because of the metabolic breakdownHave 1-3 kcal/g

Sugar Alcohols vs. Sugar AcidsSugar alcohols will be CH2OHSugar acids will have carboxylic acid COOH

***Table 5-1 Classification of Dietary Fibers (page 167)

Non-carbohydrateLignins

***Review Carbohydrate Digestion

Complex CarbohydratesMixtures of digestible carbohydrates (starches) and non-digestible carbohydrates (fiber)

Uses of Carbohydrates1. Energy source2. Glucose properties:Protein sparing indicates that the carbohydrate is used for fuel instead of a protein Ketosis production (acidosis) is using a carbohydrate instead of fatty acid3. Adding flavor and sweetnessStarches have very little sweetness associated with them

Role of Fiber1. Diverticula are small pouches that develop in a person's large intestineDiverticulosis is occurrence of diverticula, usually asymptomaticDiverticulitis is when diverticula become inflamed, symptomatic, and usually arises when food becomes trapped in diverticula2. Tends to slow food absorptionA. Glucose absorptionB. Cholesterol absorption*Food moves faster through intestinal tract in a high fiber diet, so food is not absorbed as fast

High Fiber Diets and Colon Cancer

Requirements of CarbohydratesNo RDAEstimated value of total energy spent is 50-75% carbohydratesAbout 10% of total carbohydrate intake are simple sugars

Problems with High-Fiber DietsPhytobezoars are fiber balls that accumulate in the stomach

Lactose IntoleranceDigestive disorder in which the body fails to produce an enzyme to catalyze hydrolysis of lactoseGlycosidic bond is hydrolyzed by microbes in small intestine, which produces gas, etc.Not a food allergyCertain ethnic groups are more likely to develop lactose intoleranceMaturity enhances people getting lactose intolerance

Diet of Simple SugarsHas a low nutrient density ("empty calories")Examples: soft drinks, candy, etc.

Fat Free FoodsBland taste initially until simple sugars are added so people are eating high carbohydrates

Tooth DecayDiet high in simple sugars and carbohydrates can lead to tooth decay (dental caries)

Glycemic Indexwww.diabetesnet.comWhen you ingest a food, your blood sugar increases and then returns to normal in about 2-2 1/2 hoursGlucose tolerance curve

Nutrition Class #4 Tuesday, January 28, 2003

*Read Perspectives at end of each chapter

Food SweetenersHigh fructose corn syrup is corn syrup with added fructose to obtain a high level of sweetnessHigh fructose corn syrup is a lot cheaper than cane sugarAlternative sweeteners - Nutrasweet (aspartame) are sweeter so use less of it and therefore calorie content is reduced in the dietSugar alcohols include sorbitol and is used in substances that are labeled "sugar-free"Sugar alcohols do not produce tooth decay as often as other carbohydratesSugar alcohols do have a calorie countGlycerol is another type of sugar alcohol that comes from dihydroxy acetone or glyceraldehyde

Chapter 6: Lipids

Saturated Fatty AcidsOn each end is a methyl group and carboxylate group

Unsaturated Fatty AcidsAlso have a methyl group on one end and carboxylate group on the other endAlso have one or more double bonds in the middle of the chain

Short Chain Fatty AcidLess than 6 carbon

Medium Chain Fatty AcidBetween 6-10 carbons

Long Chain Fatty AcidMore than 12 carbons

Fatty AcidsAlmost always have even numbers of carbonSynthesized from acetyl CoA

Delta NotationStarts at carboxyl end and names the fatty acid

Nutrition NotationStarts at methyl group and names the fatty acidDenotes starting at methyl group by starting with "omega"

Omega-3 and Omega-6 Fatty AcidsEssential fatty acidsProstaglandins and other metabolites are synthesized at the expense of these fatty acidsHave to accumulate these omega-3 and omega-6 fatty acids from dietary intake because they cannot be made in the bodyLinolenic is an omega-3 fatty acidLinoleic is an omega-6 fatty acidPrevalent in the normal diet It is possible to overdose on essential fatty acids (blood clotting time is elongated and platelet formation is impacted which makes you more susceptible to hemorrhaging)

TriglyceridesTriacylglycerols is a more descriptive name Energy content

TriacylglycerolsNon-polar LipidsDepot fatEnergy storage

Membrane LipidsPhosphatides - diacylglycerol (diglycerides)SphingolipidsPolar lipid bilayer

CholesterolWater-insolublePrecursor for bile salts, steroid hormones, etc.Can be a membrane componentSynthesized from the acetyl CoA

Fat Digestion*Review in text

Cholecystokinin (CCK)Hormone involved in lipid digestionStimulates the release of bile

Lipid TransportLDL, HDL, and VLDL are lipoproteins (mixed micelles with cholesterol esters)*Refer to a chemistry book

SatietyFat in one's diet gives the sensation that you have eaten enough

Put enough fat in your diet so that you will not be eating soon after you have just finished a meal

Gastric Inhibitory Protein (GIP)Tend to slow down the release of food into the lumen of the small intestine

Trans Fatty AcidsIn a cis double bond there is a bend in the configurationLess of a bend in a trans configuration at a double bondMore cis fatty acids than trans fatty acidsTo extend shelf life of a lipid make the oil more saturated by removing the double bond with hydrogen gas and a platinum catalyst This process is carried out at relatively high temperaturesUnless you hydrogenate the lipids completely, then you get some trans double bondsHydrogenating some lipids completely causes them to be hard as brickPartially hydrogenated means that some of the double bonds are still presentMajor occurrence in trans fatty acids are in margarines, potato chips, etc. (processed foods)Want to produce foods that have long shelf lives and right consistency

Food AdditivesAdded to extend shelf lifeBHA and BHTVitamin E is a fat-soluble antioxidantRetard spoilage

Nutrition Class #5Tuesday, February 4, 2003

**Look at Table page 206

CholesterolWater-insolubleLipidTypically found in animal lipid sources, rarely found in plantsHigher the fat content, the higher the bile salts the body makes so more cholesterol present in the dietHas no metabolic consequences but a precursor for bile salts and material for cell membranes

Fat ReplacementsHaving fat in diet with minimal detrimentsFats provide flavors, textures to foods, and satietyOlestra is an engineered fat that is indigestible

LipidsMost energy dense foods

**Table 2-9 Definitions for Comparative and Absolute Nutrient Claims on Food Labels

Blood LipidsToo many LDLs causes problemsHigh amounts of HDLs helps

Chapter 7: Proteins

Essential Amino AcidsRequired by the organism and the organism cannot synthesize them

Nonessential Amino Acids

Can be synthesized by the organism

Why do we need protein in our diet?1. Supply essential amino acids2. Transport mechanism for nitrogen3. Fuel source

Dietary Sources for Proteins1. Animal proteins are complete proteins except for gelatinGelatin is an incomplete protein that is a structural component for collagen2. Plant proteins are incomplete proteins, which means that they do not contain all of the amino acids

Complementary ProteinsOne plant protein does not contain amount of essential amino acids that the body needs so combine with complete protein and body will obtain amount that is neededTable 7-2

Protein Synthesis

Protein TurnoverAs a routine basis, the body is continuously hydrolyzing and synthesizing proteins As proteins are hydrolyzed they make amino acids, and as proteins are synthesized they consume amino acidsProtein thru hydrolysis to make amino acidsAmino acid thru synthesis to make proteinsAmino acids are used for carbohydrate synthesis, acid-base balance, and specific metabolitesWhen use amino acids that are essential, have to supply them from diet so that appropriate proteins can be madeUse 300-400 grams of protein per dayAmino acids contain carbon that can be used as fuel (calorie burn is about 4 calories/gram)

Nitrogen BalanceMeasure of nitrogen intake and nitrogen output

Modes of Nitrogen Loss1. Urea is formed in the liver in response to variable nitrogen intakeNeed to expose nitrogen because variable intake, cannot store it, and it is toxic to the bodyUse nitrogen for acid-base balance

RDA for ProteinBased on nitrogen intakeWant a slight overage so that you will end up with more nitrogenNeed about 0.8 grams/kilogram of normal body weightDifferent levels for different agesOn average amino acids are about 16% nitrogen by weight

Nutrition Class #6 Tuesday, February 11, 2003

Evaluation of Protein QualityPage 280-281Biological ValueProtein Efficiency RatioChemical Score of ProteinProtein Digestibility Corrected Amino Acid Score

Protein Energy Malnutrition

KwashiorkorMarasmus

Nutrition Perspective: Vegetarian Diets

Chapter 8: Alcohol

Energy Content for Ethyl Alcohol7 calories/gram

Alcohol MetabolismFrom carbohydratesAlcohol dehydrogenase pathway - 95% of alcohol consumption will be metabolized via this methodWill generate reducing agentsHepatic processMicrosomal ethanol oxidizing system

Fortified WinesGrain alcohol that has been distilled and then extra alcohol added to it

Speed of MetabolismMales metabolize alcohol faster than females

Benefits of Alcohol UseIn the past it was used in place of water because dirty water or water not available

Detriments of Alcohol UseFetal alcohol syndromeFetal alcohol effect

Binge Drinking vs. Alcohol Dependency Binge drinking is an episodic situationAlcohol dependency is when a person becomes sick without alcohol and has to be professionally detoxified, cannot usually go more than 8-10 hours without alcohol

CAGE QuestionnaireC - Cut downA - Annoyed by questionsG - guilty about drinkingE - Eye-openerNutrition Class #7Tuesday, March 5, 2003

Fat-Soluble Vitamins4 vitamins (A, D, E, and K)E and K discovered recentlyHydrocarbon tailA lot of benzene ringsBeta-carotene - provitamin A, found in bright orange and yellow vegetablesRetinals are halves of the beta-carotenesTrans-retinal is more stableVitamin D is a cholesterol derivativeAbsorption from digestive tract dependent on amount of fat in one's dietChylomicronsLiver is first organ site for vitamin breakdown Vitamins can be stored and can overdose on them

Vitamin A2 Versions - carotenoids (precursors - Beta-carotene) and retinolsFunction is regarding vision

Carotenoids and RetinolsCarotenoids found in plants and vegetables (orange, yellow, and dark green vegetables)Beta-carotene will processed into "Retinoids" - active form, retinol (alcohol), retinal (aldehyde), and retinoic acid (acid)Liver will store carotenoids and retinoidsCarotenoids are absorbed via the lymphatic systemsRetinoids are absorbed via the portal systemTransport via lipoproteins

Role of RetinoidsVisual processRhodopsin is a combination of the 9- or 11-cis-retinalCis-retinal and opsin react to make rhodopsinEnergy from light will transfer rhodopsin to prelurmirhodopsin (trans-retinal)Trans-retinal is active agent that will induce a hyperpolarizationTrans-retinal will be transferred back to cis-retinal by isomerase, will cost energyTrans-retinal will be changed by NADH to trans-retinol (active agent)Cis-retinal will be changed by NADH to cis-retinol (active agent)Both of these processes require energy

Cell DifferentiationVitamin A also associated with cell differentiationUsed in various types of skin disorders

Food Sources for Vitamin ACarotenoids come from plant sourcesRetinoids come from animal sources (liver, fish, eggs, etc.)Best source of vitamin A is polar bear liver

IU vs. RAEVaries with gender and age900 RAE for males and 700 RAE for females between the ages of 19 and 70+Possible to overdose on fat-soluble vitamins

ToxicityAcute, chronic, or tetragonicTetragonic amounts produce birth defectsToxicity is more related to retinoids**Look at symptomatology of Vitamin A toxicityMajor problem is night-blindness

Vitamin DVitamin D is formed when there is a bond breakage in cholesterolMost come from fortified foodsNot many natural food sourcesActive form is 1,25-DihydroxycholecalciferolSunlight impact has to be relatively intense (usually get enough sun light in the summer or where it is relatively warm year-round)Sunlight impact is a function of latitude and also is related to skin colorRDA is a sliding scale for Vitamin D (less than 50 years is 5 micrograms per day, between 50-70 years is 10 micrograms per day, and more than 70 years is 15 micrograms per day)Can store Vitamin D for several weeks

Function of Vitamin DPlay a role in maintaining plasma calcium levelsCalcium reserves are the bonesProblems associated with RickettsHard to reverse disease in adultsAnother problem is osteoporosisAlso helps regulate phosphate concentrations*Know difference between Ricketts and osteomalaciaAbout 5 times the average intake o Vitamin D can cause toxicity

Nutrition Class #8Tuesday, March 11, 2003

Vitamin ETocopherols (different forms, 8 versions that have to do with stereochemistry, alpha, beta, gamma, etc.)Classified as an antioxidant, dressed up reducing agentFree radical is an agent that has an unpaired electron, as a result they are high energy agents (example: hydrogen peroxide)R reacted with energy (and sometimes a metal ion) yields an R group with free electronThis compound reacts with oxygen to yield a peroxidePeroxide reacts with another R group and yields? (process continues on and on)Tocopherol will react with R group with free electron or peroxideAntioxidant will interrupt a reactionGlutathione (GSH) is tripeptide made up of 3 amino acids (glutamate, cystine, and glycine); it is a reducing agentSources are vegetable oils, whole grains, etc.About 22 natural IUs and 33 artificial IUsToxicity is rare, hard to overdose, no known disease associated with it

Vitamin KPhylloquinoneAbsorbed lymphatic systemCofactorReaction that it engineers is associated with blood clotting factorsKnown as the "clotting factor"Deficiency is blood hemorrhaging

Water-Soluble VitaminsVitamins B and CAbsorbed via the hepatic portal systemTendency not to collect in fatty tissues so not very toxicTend to flush them out regularly so need to supplement often

Vitamin BTend to be lost in cooking, absorbed in water (cook item as quickly as possible)**Refer to Table on pages 402-403 (summary of B vitamins)Function as coenzymes

Thiamin (B1)1. Activate "acyl" functions2. Involved in transketolase reaction (pentose pathway)Disease is Beri Beri (cannot produce acetyl CoA so cannot produce acetylcholine), have congestive heart failure, skeletal muscle wasting, etc.Usually seen in alcoholicsActive form is TPP (thiamine pyrophosphate)

Riboflavin and NiacinRedox cofactors in dehydrogenase reactionsRiboflavin (FAD, FMN) - TCA, Beta-oxidation, ETSNiacin (NAD, NADP)Disease process associated with Niacin is PellagraWhole grains are major food sources

PantothenateInvolved in coenzyme AUsually found in acyl functionsExtremely difficult to have get a deficiency

BiotinInvolved in carboxylation reactions (pyruvate to generate oxaloacetate) (odd carbon fatty acids and branched chain amino acids)Hard to have get a biotin deficiency

PyridoxineUsed in transamination reactions (utilized in amino acid reactions and expelling nitrogen in urea)Associated with PMS and carpal tunnel syndrome

Folate Folate (folic acid) is in series of reactions that transfer methyl groups (1-carbon) (uracil to thiamine, homocysteine to methionine, norepinephrine to epinephrine, etc.)Deficiency can cause megaloblastic anemia and neural tube defects

Cobalamin (B-12)Final absorption in ilium"Intrinsic factor" is glycoprotein synthesized in stomachCobalamin transported by intrinsic factorInvolved in homocysteine to methionine and norepinephrine to epinephrine reactionsDisease process is pernicious anemiaAvailable in animal productsVegans and elderly individuals are at risk for deficiency

Nutrition Class #9Tuesday, March 18, 2003

Class ProjectsCopperWearing a bracelet is useless in obtaining copper into your dietTrace element for animals and humansUsed for synthesis of ATPAbsorbed in stomach and most in small intestineInvolved in absorption, metabolism of ironActivate lysyl oxidaseAneurysms is cause of deficiencyAlso associated with Parkinson's disease because increased copper in CSFIncreased perception of red and green colorsDeficiencies are associated with high blood pressure, reduction in strength of arterial walls, myelin defects, etc.Leukopenia is also associated with copper deficiencyZinc interferes with absorption of copper (be careful with zinc supplements)Normal RDA is .8 to 1.5 mg200(+) mg indicate copper toxicityExtreme toxicity can lead to suicide2 diseases: Wilson's disease and ?

Foods that contain copper are leafy green vegetables, liver, nuts, etc.

CreatineOccurs naturally in foodsNatural forms are found primarily in meat, fish, and other animal productsStored as high energy molecule used in production of ATPCreatinine is a waste product excreted in urineImportant when there is a transition from rest to intense explosive exerciseHigh carbohydrate diets are required to maintain insulin necessary for muscle creatine transportCauses water retention (approx. 1.5 to 2.0 kg)Aerobic endurance activities are not positively influenced by creatineEffects renal system (should not use if already have renal disease)Many professional athletes are using itMany college coaches are trying to stop their athletes from using itIf used in excessive amounts during competition can be associated with "doping"

What are essential fatty acids?Can only be supplied by the dietBody cannot produce a carbon-carbon double-bond Linolenic Acid and linoleic acidVital parts of body structures, immune system function, visual function, eicosanoids (prostaglandins, prostacyclin, etc.)Omega-3 reduces heart arrhythmias, thrombosis, decrease TAG levels, reduce rate of plaque, etc. (found in plant oils, mayonnaise, salad dressing, whole grains, vegetables)Omega-6 is found in fatty fish (salmon, tuna) and plant oilsCan overdose in essential fatty acids, need to balance both because imbalance can lead to problems clotting or not clotting blood

Nutrition Class #10 Tuesday, March 25, 2003

Alternative Nutrition for Huntington's Chorea3 stages:1. Patient still can be independent, depression, slow tremors, etc.2. Partially dependent, increased irritability and mood swings, trouble swallowing3. Degeneration in the brain, total dependency, walk only with assistance, severe tremors, tube feedingNeed alternative nutrition because of diabetic-like metabolism (trouble digesting glucose)Test was on 2 groups of mice Nutrition diets lead to slower progression of symptoms, less body weight, better digestion of glucoseDisease has no cure

Fast Food DietBenefits: convenient, predictable, cheap, tastes good, and fastRisks: high calorie, fat, cholesterol, sugar, sodium, and low nutrientCalories for men: 2700/dayFor women: 2000/dayFat 30% of total dietDouble Whopper with cheese with large fries is the worstDomino's pizza is lower in fat but high in sodium

Vitamin and Nutrient Losses as a Result of MedicationsMost Common: antacids, antibiotics, antihistamines, etc.Antacids: lose calcium (tooth decay), phosphorous, and folic acid (anemia)Antibiotics: B vitamins, K, magnesium, iron, B6, and zinc (weak immunity)Bronchodilators: potassium and B6 (sleep problem)Female Hormones: ERT and HRT, oral contraceptives (folic acid, magnesium, B3, B6)Thyroid Medications: iron depleting (anemia)

Case study: multivitamins did not help healthy individuals, but helps immune compromised individuals

Hollywood 48 Hour DietSpecial formula of all natural fruits and purees, vitamins, etc.Jamie Kable is the inventorWeight loss of up to 10 pounds or moreDecrease in cravings for "killer" foodsDisrupts regular food intake, cleansing digestive system, and activating body's internal fat-burning surfaceDoes not disrupt the diet but you do not eatTo keep weight off transition slowly back to healthy diet

Food Allergies and Food IntoleranceSee handoutFood allergy is an immune reaction to food Most common: milk, eggs, wheat, peanuts, tree nuts, fish, shell fish, soyIn children, most common are milk, eggs, and peanutsIngestion of food causes large production of IgEsContaminated meat has many of the same reactions as food allergiesFood intolerance produced by yellow dye number 5, MSG, and sulphitesCeliac disease is a permanent adverse reaction to glutenWheat allergy is an IgE mediated response

Russian Air-Force DietSee handoutCreated in Russia during the Cold WarVitamin D, E, and folate are lowCaloric intake is low

Nutrition Class #11 Tuesday, April 1, 2003

Phosphate Loading**See HandoutPopular for endurance athletesPhosphate is major component for ATPTypically get a lot of phosphate in our diet dailyRDA 800-1200mg per dayResearch varies from improved endurance to no correlationNot illegalNo apparent effects except for GI problemsNo one knows about long term effects, only possible problem is phosphate might interfere with calcium absorption

Blood Type Diet60% of adults are overweight1/5 of Americans are obeseCDC reports that diabetes has increased by 33% since 1990Developed by Dr. Peter D'AdamoChemical reaction occurs between blood and foods you eat. Reaction caused by Lectins, abundant and diverse proteins found in foods.Blood Type A: typically docile, more at risk for cancer, diabetes, etc., should eat mostly vegetarianType O: should eat lots of proteins and less carbohydrates, thrive on doing a lot of exerciseType B: Opposite of Type A, weaker immune systems, eat balanced diet, fits food pyramid bestType AB: weaker immune systems, lots of vegetables, mixed dietNo evidence that suggests that the diet works, no known research

Lipids

Improve memoryProvide energyImprove cell's responseReduce allergiesHormonal balancing2 essentials: omega-3 and omega-6 (most Americans get more omega-6 in their diets)Get omega-3 flax, walnut, fish, etc. (fish oil is best source)Get omega-6 from olive oilMajor killers: cancer, cardiovascular disease, and diabetesOverweight and under nourished (recommend 21 as BMI, BMI of 25 is usually associated with health related diseases)Need omega-3 to control weight because improves sensitivity of insulin receptors, etc.Low fat leads to poor health (brain is 60% lipid) low omega-3 is associated with depressionUse cod oil in cold weather because contains vitamin DRecommended ratio of 1:1 of omega-3 and omega-6

ManganeseTrace mineralMetal is reactive chemicallyFound mostly in bones but also in liver, pancreas, glands, and active metabolic organsCo-enzyme for citric acid cycleImportant for digestion and utilization of foods, supports immune system, etc.Low levels associated with fatigue, depression, joint dislocations, etc.High levels associated with migraine, PMS, muscle tremorsMostly in nuts and whole grains but also in leafy greens, legumes, coffee beans, etc.No RDA, recommended value is 2.5-5mg per dayToxic levels are around 50mg per day

Benefits of Olive OilMost commonly eaten monounsaturated oilTypes: differences in acidity virgin (4%), extra virgin (less than 1%), and light does not mean less calories77% monounsaturated fatReduces the oxidation of LDL's and maintains HDL'sCholesterol busterGood for your heartBreast cancer preventionColon protectionLoves your skin (helps prevent skin cancer)Helps your joints (can help prevent rheumatoid arthritis)Mediterranean Diet: bread, pasta, rice, fruit and vegetables, use olive oil as fat, high in fat contentOlive Oil Diet: Lindsey McLean, "detox diet", eat what you want, drink olive oil straight (recommends juice chaser after)

Fats and Alzheimer'sMental deterioration manifested by loss of memory, ability to calculate, etc.Beta amyloid develops in brainNo known causeVaccine currently being testedDietary fats help prevent but some may increase the chances of diseaseMore saturated fats the greater the riskShould eat polyunsaturated fatsNeed to start now because after a person gets the disease nothing helpsAntioxidants do not help

Coral Calcium50 times more absorbable

Eat sand which contains coral calciumDiscovered by people from Japan who used to feed their cows and chickens this sand and discovered that more eggs and milk were produced so started to include this sand in their dietMay play a role in body pH

Choosing Not CheatingDr. Howard Shapiro's Picture Perfect Weight LossPerspective on what you can eat Shows pictures in the book to show you what you should choose to eat

Thiamin (Vitamin B-1)Carbohydrate metabolism, nerve impulses, oxygen metabolism, etc.Mainly absorbed in jejunumTPP is active formMost values for males and females are relatively the samePork, watermelon, mushrooms, sunflower seeds, etc.Benefits are depression, muscle tenderness, sciatica, etc.Diseases are Beriberi (2 types are wet and dry), Wernicke-Korsakoff syndrome (associated with alcohol)

Swank MS DietBy Dr. Swank in 1950Associated the Multiple Sclerosis (disease of central nervous system)In females more than males4 ways to categorize MSLow fat, high oil dietEating less fat slows down the deterioration of myelin sheathPeople can live a long time with no complications when they are on this dietStarted diet in CanadaFat provides the most energy (9 calories per gram)High oil because need essential fatty acids which are necessary for function of nervous systemVitamin supplements should compliment diet (Vitamin A and D, cod oil etc.)

Folic Acid (B9)Water soluble vitaminComposed of pteridine, para-aminobenzoic acid, and one molecule of glutamateNeeded for DNA replication, needed for synthesis of Adenine and Guanine, and neurotransmittersAssociated with megaloblastic anemia and neural tube defects (anencephaly and spina bifida)Neural tube defects are common in China and JapanSpina bifida is bulges in neural tubeLevel of spina bifida determines amount of disabilityBest sources are liver, fortified foods, legumes, whole grains, and vegetablesTry to eat foods that are not processes as muchRDA is 400 micrograms for women during child-bearing years

Benefits of Flaxseed OilRich source of essential fatty acidsAbundant source of lignanSymptoms are aching joints, constipation, cracked nails, forgetfulness, immune weakness, etc.Omega-6 and omega-3 balance important to keep cell membranes fluid, provide "good" prostaglandins, improve blood flow, etc.Flaxseed oil is associated with decreased heart disease, cancer, etc.Lignan, found in seed hull, are antiviral, antifungal, and antibacterial properties

Grapefruit Diet2 1/2 months lose 52 poundsGrapefruit or juice starts burning process

Lacks sufficient amounts of iron, calcium, and vitamins

ZincEssential mineral found in almost every cellStimulates activity of enzymesNeeded for wound healing and growth, DNA replication, etc.Best source is oysters, also found in poultry and meats, etc.Absorbed in small intestineRDA 3-14 mgDeficiency causes growth retardation, hair loss, diarrhea, etc.Lower amount for infants and pregnant womenToxicity is 40mg/dayu, causes decrease in HDL, interferes with copper metals, etc.Wound healing: increase T-lymphocytes, fight infection, etc.More research needed on effects on common cold