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1. Top 10 food additives
" aspartame
" butylated hydroxyanisole(BHA)
" butylated hydroytoluence(BHT)
" Citrus red dye no 2
" Monosodium glutamate (MSG)
" Nitrites
" Saccharin
" Sulfur dioxide , sodium bisulfate and sulfites
" Tertiary but hydroquinone (TBHQ)
" Yellow dye no 6
2. Sensitive symptoms of MSG:-
" Headaches
" Flushing of the skin
" Tightness of the chest
" Heart palpitation
" Nausea
3. The whole food diet
A diet that is high in food as whole as possible , with the
least amount of processed , adulterated , fried or sweetened
additivites -says Dr. Levin.
A whole food diet is generously filled with a variety of
different colored vegetables , fruits , grains , raw seeds and
nuts and their butter and beans.
Benefits of a whole food diet:
" more fiber
" less fat
" low in stressor food
" more nutrients
" increased variation
" more food satisfaction
4. Stressor food
Stressor food are those foods that rob the body rather than
nourish it . Example of stressor food are refined sugar
commercial cola , refined grain flours and pastas , processed
fats , hydrogenated fats , such as margarine and deep fried
foods .These foods can disturb the physiology of the body.
For example: commercial colas are high in phosphates that
deplete the body of calcium and when consumed daily , put
women at risk of osteoporosis ( excessive decalcification of
bones causing spontaneous fractures and marble like
appearance)
5. Comparison and contrast of Omega-3 and Omega-6
Plentiful in safflower , sunflower and corn oil ,
polyunsaturated fats contain both omega-3 and omega-6 ,
essential fatty acids (EFA's)
Human evolved on a diet that contained small but roughly equal
amount of omega-6 and omega-3 fatty acids.
As a result the American diet now has an EFA ratio of 20-25:1
, omega-6 to omega-3 rather than the 1:1 ratio with which
human evolved .The modern diet is too high in omega-6 , which
may contribute to heart disease. There are many foods that can
boost the intake of omega-3 . Fish is a good source as well as
beans - especially great northern , kidney , navy and soybeans
Omega -6 is beneficial when a person is injured , causing
blood to clot and blood vessels to constrict. In contrast
omega-3 inhibits harmful clotting , relaxes vascular smooth
muscle and an anti-arrhythmic effects , reducing the risk of
heart disease.
At the same time , the domestic livestock industry began to
use feed grains , which happen to be rich in omega-6 and low
in omega-3
6. Benefits of Nutritional supplementations
The omega-3 fatty acids (fish oil) and antioxidants (vitamin
E) and certain B vitamins (folic acid, vitamins B6 and B12)
are beneficial in helping to promote a healthy heart. An
adequate calcium intake has shown to help protect bones and
prevent osteoporosis. Calcium supplements should be used by
individuals who do not obtain adequate calcium from their
diet. Antioxidants such as vitamins C, E and beta-carotene
also have other roles in promoting eye health and helping to
prevent the formation of carcinogenic compounds. An important
B vitamin, folic acid, is especially important for women of
child-bearing age. It has been shown that adequate folic acid
(at least 400 micrograms/day) can substantially reduce the
risk of having a baby with a neural tube defect such as spina
bifida. Adequate iron is also important for women in their
child-bearing years . Vegetarians, including vegans, may need
nutritional supplements to help meet their nutritional needs
for some essential micronutrients (iron, zinc, calcium,
vitamin B12, vitamin D) .
Finally, it has been suggested by recent research that all
adults take a daily multivitamin/mineral supplement to promote
overall health and prevent the onset of disease . Multivitamin
users have shown to have higher total intakes of folic acid,
iron, calcium and vitamin D. Therefore, nutritional
supplements can help individuals meet their daily nutrient
requirements . In addition, certain micronutrients, such as
vitamin B12 and folic acid, are absorbed much better in
supplement form versus food, which is important for some
individuals.
7. Importance of anti-oxidants to improved athletic
performance
Increased their ability to carry oxygen with higher hemoglobin
levels, and this coincided with improved performance over the
same period. Vitamin E is an excellent antioxidant that can be
used to minimize oxidative cell damage, thus helping to
prevent injuries in athletes. Vitamin C is another important
antioxidant. Its concentration in certain immune cells is 150
times the concentration in the blood. When fighting an
infection, these cells use enormous quantities of vitamin C.
If the C is lacking, immunity declines. Antioxidants such as
vitamins C, E and beta-carotene Antioxidants such as vitamins
C, E and beta-carotene also have other roles in promoting eye
health and helping to prevent the formation of carcinogenic
compounds.
8. Negative effects
that caffeine can have on the body
It stimulates the central nervous system and can produce a
verity of effects in the body: Restlessness , nausea ,
headache , tense muscles , sleep disturbance , irregular heart
beats , anxiety attack , ringing ears
9. Essential Nutrients:
Derived from food that the body is unable to manufacture on
its own. These are absolutely necessary for human life and
include eight amino at least thirty vitamins, at least fifteen
minerals , certain fatty acids , water and carbohydrates.
Essential amino acids:-are the building blocks of protein.
i.e.L-ISOLENCINE , L-LENCINE etc,
Essential vitamins :-are broken up in wo group i.e. fat
soluble , water soluble i.e. vitamin A , D , E etc(fat
soluble) , vitamin C , B etc (water soluble)
Essential minerals:-like calcium , magnesium, phosphorus ,
iron etc.
Essential fatty acids:-required for proper metabolism include
linoleic and linolenic acid , found in seafood and unrefined
vegetables.
10. Benefits of nutritional supplement:
Benefits for Children: Children's who are suffering from
marginal nutrient insufficiency , multi-vitamin supplement
brought about significant improvement in their academic
performances , overall feeling of well-being and a general
increase in physical activity
Benefits for Elders: Continuous intact of nutritional
supplementation like vitamin C slows the development of
cataracts , heart disease and cancer.
A recent study found that men who consume vitamin C every day
, live about six years longer than men who did not take this
supplement.
Benefits for Adults: Amino acid supplementation has been used
to treat herpes , alcoholism and a variety of psychiatric
disorders and BCAA contribute up to 20% of our energy needs
during strenuous exercise.
Zink has also found to improve progressive hearing loss and
other related ear problems. Etc…..
11. Skin Fold
Measurements
The test methodology for body fat estimation with skin fold
measurements requires the use of a "caliper device" to measure
the thickness of substantial fat stores. The assumption is
that substantial fat is proportional to over all body fat and
thus by measuring several sites total body fat may be
calculated.
There are many site measurements where skin fold measurements
can be taken. Currently over 100 different equations are
available to estimate body fat with the use of skin fold
calipers. The wide variety of equations reflects the problem
with the accuracy of this methodology.
There are many limitations with the Skin Fold measurement
technique. The validity of skin fold measurements is at best
±6% compared to the hydrostatic tank. Because of the
inaccuracy associated with skin fold calipers, many credible
organizations such as the U.S. Army and the Los Angeles Police
Department have abandoned the use of them. (Stevens 1983)
Inter-operator Error The estimation results obtained from skin
fold measurements vary widely from technician to technician.
The "art" of skin fold measurements requires the technician to
properly identify a site measurement and pinch the skin
gathering only the fat store and no other tissue. The error of
estimate between technicians has been reported to be ±8%.
(Smith, 1977)
Fat Storage The assumption that 50% of human body fat is
located in subcutaneal tissues and the remaining 50% is found
in intra-muscular and essential fat (around organs) is not
universally valid. Body fat distribution and health risk
varies depending on genetics, exercise and nutritional
patterns. (Cooper, et al, 1978)
Fat Thickness and Density The obese population represents
unique limitations for skin fold measurements. Skin fold
calipers cannot open wide enough to measure the total fat
thickness, thus tends to grossly under estimate body fat
percentage in the obese population. Also of concern,
especially in the obese population, is the compression of fat
by the caliper due to variances in fat density. Again, this
tends to inaccurately estimate percent fat in the obese, the
population where accuracy is most important.
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