digestive health
disorders of the digestive system
food borne illness
making food items
how our organs work
Liver: converts impurities and poisons in the body to less harmful substances. For example,the liver forms urea from a harmful waste product of protein breakdown. Urea: a colorless crystalline compound that is the main nitrogenous breakdown product of protein metabolism in mammals and is excreted in urine. Lungs and skin: when you exhale your lungs release carbon dioxide and water from your body, skin releases toxins through sweat. Kidneys: filters urea and other wastes from the blood Kidney stones: salt, calcium stones that block urine from flowing
Medicare ESRD costs rose just 1.4 and 1.7 percent for hemodialysis and peritoneal dialysis in 2010, to $87,561 and $66,751, while transplant costs fell 1.1 percent, to $32,914. Period prevalent ESRD patients; patients with Medicare as secondary payor are excluded. what alcohol can do to your organs
Binge drinking is a pattern of excessive drinking. For men, binge drinking is defined as 5 or more drinks in an 2 hour period. For women, binge drinking is defined as 4 or more drinks in a 2 hour period. activity Cortex: outer area of kidney
Medulla: inside, is composed of seven cone shaped renal pyramids Renal pyramids: make up medulla, (only 3 of them are shown in the image) with the tubes visible from them making up a collection of nephrons. The renal pyramids merge to form the renal pelvis Renal pelvis: at the center of the kidney, urine collects here before draining into the ureter Ureter: tubes, travelling to the bladder for storage. Nephron: complex structure composed of many tubes, and each kidney has about 1 million nephrons.
Tubular reabsorption, cells in the proximal tubule remove water and nutrients from the filtrate and pass them back into the blood, wastes such as urea are retained in the tubule. During tubular secretion, wastes that were not initially filtered out in the bowman's capsule are removed from
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function of the digestive system
structures of the digestive systemMouth: mechanical digestion happens here as your teeth crush the food, enzymes in our saliva break down starches in food Pharynx: the tongue pushes chewed food into the upper portion of the throat, this is called the pharynx, what we have between the digestive tract and the respiratory system. Epiglottis: seals off trachea or windpipe preventing food and liquid from entering your lungs Esophagus: a muscular tube that connects the pharynx to the stomach Peristalsis: muscle contractions that move the food along parts of digestive system
teamworkStomach: from the esophagus, food passes through valve and into the stomach, a muscular pouch in the abdomen Chyme: the thick liquid that is moved around by peristalsis Small Intestine: where most chemical digestion and absorption take place Liver: the role is to produces bile, a substance that physically breaks up large fat droplets Gallbladder: Bile flows from the liver to the gallbladder, the organ that stores bile, the gallbladder releases bile through a tube into the small intestine Pancreas: between stomach and small intestine, secreted enzymes into the small intestine that complete the breakdown of carbohydrates, proteins, and fats. Villi: tiny fingerlike projections that line the small intestine and absorb nutrients Large Intestine: absorbs remaining water into the blood, absorbs vitamin K that is produced by bacteria, prepares waste products make a meal plan https://www.choosemyplate.gov/meal plan calculatornutrition.govusda meal plannerGONE ARE THE DAYS OF "THAT'S JUST THE WAY IT IS". |
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The job of a school is to provide a democratic structure in which kids can discover their interests and learn how to live in a community that solves conflicts together.
The ideal:
to grow up in absence of fear
and to become responsible, empathic and self-determined citizens.
The idea is not new.
In 1693 the philosopher John Locke wrote that “things children learn, should never be a burden to them.”
The school evolved from ideas introduced by teachers and pupils.
One of the principles was that the students had the right to not listen to the teacher.
In the 1960s young educators from all over took inspiration from Summerhill and opened so called “free schools”. One was the Sudbury Valley School which was founded in Massachusetts, United States. Sudbury took the ideals of a democratic education even further. Once a year the school meeting is used to re-elect teachers and principals. Those that don’t receive majority vote will be replaced.
Today there are many independent Sudbury and other democratic schools all over the world spanning from Brazil to Israel to Thailand. Using different structures, they all promote the idea that students and teachers should have an equal say in what to learn and how to work with each other. The goal is to give children a deep sense for equality and justice.
The ideal:
to grow up in absence of fear
and to become responsible, empathic and self-determined citizens.
The idea is not new.
In 1693 the philosopher John Locke wrote that “things children learn, should never be a burden to them.”
The school evolved from ideas introduced by teachers and pupils.
One of the principles was that the students had the right to not listen to the teacher.
- The first democratic school that still exists, is Summerhill in Suffolk, England. It was founded in 1921 by A.S. Neill who believed that a school should be made for the child, rather than the other way around.
- Class attendance is voluntary.
- Some children may spend weeks in the woods or do nothing all day, while others choose to learn math or try out reading class.
- When they grow older many turn to traditional subjects with full focus when they realise that they need them for college entrance exams.
- At weekly school meetings, staff and students gather to solve conflicts.
- Once a conflict is brought to the meeting, everybody in the school can speak up, mediate or come up with a solution.
- After the conflict was discussed and democratically processed, harsh feelings are often buried and staff and students leave peacefully.
- The meetings are also used to work on the school regulations and anybody can make a proposal for a change of the rules.
- If one student requests a change, members discuss and then decide by popular vote whether the new idea will be implemented.
- Sometimes the kids may vote for the abolishment of all rules. But after a few days of total chaos.
- Students usually use the same democratic process to reimplement order.
- Almost as if they all naturally seek structure.
In the 1960s young educators from all over took inspiration from Summerhill and opened so called “free schools”. One was the Sudbury Valley School which was founded in Massachusetts, United States. Sudbury took the ideals of a democratic education even further. Once a year the school meeting is used to re-elect teachers and principals. Those that don’t receive majority vote will be replaced.
Today there are many independent Sudbury and other democratic schools all over the world spanning from Brazil to Israel to Thailand. Using different structures, they all promote the idea that students and teachers should have an equal say in what to learn and how to work with each other. The goal is to give children a deep sense for equality and justice.
Pick a topic to teach the class about
Think of something that we have covered in class that you would like to teach the class more about.
TO DESIGN YOUR OWN ASSIGNMENT ASK YOURSELF:
CHOOSE YOUR WORK DYNAMIC:
- Do you want to work by yourself or with others?
- Would you like to work with a partner or with a team?
- If you want to work in a team would you prefer to work with three or four people?
CHOOSE A Topic that we covered in class
- Human Emotions
- Stress and Stress Management
- Family Health
- Responsible Relationships
- Food Choices
- Nutrients in food
- Body Positivity
make a poster that shows us more about your topic
- Present what you learned, add labels to your poster to teach us the terminology
- Teach the whole class what you learned
- Create an activity for the class
- Practice your art skills
Just FYI
Democratic education is an educational ideal in which democracy is both a goal and a method of instruction. It brings democratic values to education and can include self-determination within a community of equals, as well as such values as justice, respect and trust.
Sudbury school. A Sudbury school is a type of school, usually for the K-12 age range, where students have complete responsibility for their own education, and the school is run by direct democracy in which students and staff are almost equals.
Sudbury school
Sudbury school. A Sudbury school is a type of school, usually for the K-12 age range, where students have complete responsibility for their own education, and the school is run by direct democracy in which students and staff are almost equals.
Sudbury school
Points to cover
Human Emotions
There are six basic emotions:
happiness, sadness, fear, anger, surprise and disgust
happiness, sadness, fear, anger, surprise and disgust
Stress and Stress Management
- Stress is your body's way of responding to any kind of demand or threat. When you sense danger—whether it's real or imagined—the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction or the "stress response." The stress response is the body's way of protecting you.
- Examples of stressors
- The death of a loved one.
- Divorce.
- Loss of a job.
- Increase in financial obligations.
- Getting married.
- Moving to a new home.
- Chronic illness or injury.
- Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)
- Ways to cope with stress
- Do something that you love
- Talk to supportive friends or family
- Write about the stress
- Exerise
Family Health
- Types of family dynamics:
- Nuclear family- a couple and their children
- Adoption- the legal process through which a couple will take another persons child into their family
- Single parent family- only one parent lives with children
- Extended family- group of close relatives living together or near each other, grandparents, teachers, uncles, aunts, or cousins
- Blended family- when parents remarry and children from both parents live together
- Foster family- when people take care of a child when their biological family is not able to take care of them
- Nuclear family- a couple and their children
- All members of the family are meant to share responsibilities, chores and responsibilities can be adjusted according to age. Youth can help with cleaning and cooking regardless of gender.
- Violence can occur in all kinds of families-- rich or poor, urban or rural, uneducated or educated; the heart of the problem is one persons' desire to have power and control over others.
- What family provides
- Caring and Commitment: When one family member makes a mistake, the other members of the family offer their support even if they are angry or disappointed
- Respect and Appreciation: Family members help each other feel important, Celebrate success
- Empathy: The ability to understand how the other person feels. Family members listen to each other's points of view.
- Communication: Family members tell each other what they honestly feel, they listen with respect to what the other person has to say.
- Cooperation: Responsibilities are divided fairly among family members. Each follows through with what they say they will do.
- Resolving Conflicts: by focusing on collaboration and compromise
Responsible Relationships
- Casual friends: acquaintances, people that you know from school or work that you don't have deep conversations with.
- Close Friends: you might be more inclined to share your childhood stories, dreams, concerns about life, goals, and beliefs.
- Friendship includes:
- Loyalty
- Honesty
- Empathy
- Reliability
- The best way to be compatible with great friends is to be a great friend.
Check yourself and everything else will follow. - Friends of the opposite sex: A friend can be of the opposite sex and of any gender
- A healthy relationship means that there is an equal distribution of power and control over what the people in the relationship get to do.
- It is healthy to start a relationship by building emotional intimacy, building trust in each other and a sense of comfort in being yourself.
- It is completely ok to not share everything with a new partner, you can share only what you feel comfortable sharing
- Physical intimacy can be healthy, what matters is that you are making your own decisions and are being safe
- Celibacy has been know to help with the cultivation of creative energy
- Set clear limits, communicate your limits, avoid high pressure situations, and be assertive about honoring your boundaries
- Abuse can happen to anyone, it is never the victims fault
- MORE THAN 50% OF RAPE VICTIMS KNOW THEIR RAPIST
- A red flag is: Anytime someone ignores your boundaries or tries to make o feel bad
- we are each responsible for our own words and actions
Food Choices
- Nutrient: a component in food that the body needs to grow, develop, and repair itself
- Macronutrients: carbohydrates, proteins, and fats
- Micronutrients: vitamins and minerals that organisms must ingest in small amounts to maintain health
- Carbohydrates: fruits and veggies, grains, legumes
- Simple Carbohydrates/ Simple sugar (Monosaccaride): a carbohydrate made up of a single sugar subunit; an example is glucose
- Complex Carbohydrate (Polysaccharide): a carbohydrate made of many simple sugars linked together, a polymer of monosaccharides; examples are starch and glycogen
- Fiber: a complex plant carbohydrate that is not digestible by humans
- Starch: a complex plant carbohydrate made of linked chains of glucose molecules; a source of stored energy
- Calories: the amount of energy released when nutrients are broken down in measure in units called calories, more calories means more energy from the food, if you do not use the energy it gets stored for later
- Proteins: Meats, Dairy, Legumes, also in nuts, grains, and veggies
- made of chains of Amino Acids: long chains of building blocks of tissue
- Unsaturated fats: Liquid at room temperature. Have at least one unsaturated bond in a place where hydrogen can be added to a molecule.
- Saturated fats: have all the hydrogen the carbon atoms can hold
- Water soluble vitamins:
- B1 (thianine): cofactor for enzymes involved in energy metabolism and nerve function, found in leafy vegetable, whole grains, meat
- B2 (Riboflavin): in eggs meat, green vegetables, helps us digest carbs, proteins, and fats
- B3 (Niacin): in grains, nuts, fish; helps with metabolism
- B6 (Pyridoxine): in whole grains, green vegetables, meat; maintains healthy nervous system and red blood cells
- Folate (Folic Acid): in green leafy vegetables and legume; helps with formation of red blood cells, involved in DNA synthesis and cell production
- B12 (Cobalamin): cofactor for enzymes involved in the breakdown of fatty acids and amino acids and nerve cell maintenance, found in algae, eggs, meat and milk
- C (Ascorbic Acid): fruit, green vegetables, potatoes, tomatoes; collagen synthesis, iron absorption and immunity, found in citrus fruits
- Fat soluble vitamins:
- A (retinol): in eye pigment, supports skin bone and tooth growth, supports immunity and reproduction, found in fruits, vegetables egg yolk
- D: needed for calcium absorption and bone growth, found in fish and eggs, mushrooms, soy, we need sun to synthesize it
- E: antioxidant, supports cell membrane, in green leafy vegetables, legumes, nuts, whole grains
- K: synthesis of blood clotting factors, in green leafy vegetables, cabbage
- A (retinol): in eye pigment, supports skin bone and tooth growth, supports immunity and reproduction, found in fruits, vegetables egg yolk
- Mineral: an inorganic mineral required by organisms for normal growth, reproduction, and tissue maintenance: calcium, potassium, iron, zinc
- Calcium: Found in dairy, green veggies, legumes; for bone and teeth, muscles and nerve function, blood clotting
- Phosphorous: in legumes, meat, bananas; for energy metabolism and healthy bones
- Magnesium: in leafy green vegetables, legumes, whole grains; builds muscle, energy metabolism, muscle contraction
- Iron: carries oxygen through out the body in hemoglobin in red blood cells found in green vegetables and meats
- Potassium: needed for electrolyte balance, water balance, muscle contraction and nerve function, found in fruits, vegetables
- Iodine: in Iodized salt, algae, seafood; thyroid health and metabolism
- Selenium: seafood and organ meats; breaks down harmful substances
- Sodium: needed for electrolyte balance, muscle use and nerve function, in salt, bread, milk
- Zinc: in whole grains and meats; part of many body processes
Body Positivity
- Love yourself as you are
- Be in a relationship with yourself, tell yourself that you are beautiful
- There are many different body types
- People can be healthy at various body weights
- Tell other people that they are valuable as they are.
- The media sells us products to make us spend money after feeling insecure
- Our beauty standards are just capitalist brainwashing
- All people are beautiful as they are
- People of all shapes and sizes can have body image issues
Community Respect
- More communication
- To be told that we are respected
- Transparency
review from last week
student selected videos
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chapter 8, food
Food is a source of:
Nutrient: a component in food that the body needs to grow, develop, and repair itself
Macronutrients: carbohydrates, proteins, and fats
Micronutrients: vitamins and minerals that organisms must ingest in small amounts to maintain health
Carbohydrates: fruits and veggies, grains, legumes
Simple Carbohydrates/ Simple sugar (Monosaccaride): a carbohydrate made up of a single sugar subunit; an example is glucose
Complex Carbohydrate (Polysaccharide): a carbohydrate made of many simple sugars linked together, a polymer of monosaccharides; examples are starch and glycogen
Glycogen: a complex animal carbohydrate made of linked chains of glucose molecules; a source of stored energy, a type of starch
Fiber: a complex plant carbohydrate that is not digestible by humans
Starch: a complex plant carbohydrate made of linked chains of glucose molecules; a source of stored energy
45%-65% of your calories come from carbohydrates
Calories: the amount of energy released when nutrients are broken down in measure in units called calories, more calories means more energy from the food, if you do not use the energy it gets stored for later
Nutrient: a component in food that the body needs to grow, develop, and repair itself
Macronutrients: carbohydrates, proteins, and fats
Micronutrients: vitamins and minerals that organisms must ingest in small amounts to maintain health
Carbohydrates: fruits and veggies, grains, legumes
- made of carbon, hydrogen and oxygen
Simple Carbohydrates/ Simple sugar (Monosaccaride): a carbohydrate made up of a single sugar subunit; an example is glucose
Complex Carbohydrate (Polysaccharide): a carbohydrate made of many simple sugars linked together, a polymer of monosaccharides; examples are starch and glycogen
- Complex carbohydrates and starch turn into sugars
Glycogen: a complex animal carbohydrate made of linked chains of glucose molecules; a source of stored energy, a type of starch
- Extra sugar/ glucose is converted into glycogen, this type of starch is then stored in the body. When your body needs more glucose the glycogen is converted back into glucose. If the body's glycogen stores are full, the excess carbohydrates are stored as fat.
Fiber: a complex plant carbohydrate that is not digestible by humans
Starch: a complex plant carbohydrate made of linked chains of glucose molecules; a source of stored energy
45%-65% of your calories come from carbohydrates
Calories: the amount of energy released when nutrients are broken down in measure in units called calories, more calories means more energy from the food, if you do not use the energy it gets stored for later
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Proteins: Meats, Dairy, Legumes, also in nuts, grains, and veggies
Essential amino acids: the body needs 20 amino acids, 9 have to come from food, the rest can be assembled by cells
Complete vs incomplete protein: meats have all 9 amino acids while most vegetables and plants do not, you need a wider variety of food to get all the amino acids
- made of chains of Amino Acids: long chains of building blocks of tissue
- digestion breaks proteins down into amino acids
- the amino acids are absorbed into your bloodstream and used to assemble the proteins that we need for energy
Essential amino acids: the body needs 20 amino acids, 9 have to come from food, the rest can be assembled by cells
Complete vs incomplete protein: meats have all 9 amino acids while most vegetables and plants do not, you need a wider variety of food to get all the amino acids
- just combine rice and beans and you end up with all the amino acids
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Fats: Dairy, meats, oils
Unsaturated fats: Liquid at room temperature. Have at least one unsaturated bond in a place where hydrogen can be added to a molecule.
Saturated fats: have all the hydrogen the carbon atoms can hold
Triglycerides: the main constituents of body fat in humans and other animals, as well as vegetable fat. An ester derived from glycerol and three fatty acids.
Omega−3 fatty acids: The three types of omega−3 fatty acids involved in human physiology are α-linolenic acid (ALA), found inplant oils, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both commonly found in marine oils. Marine algae and phytoplankton are primary sources of omega−3 fatty acids.
In a healthy diet 20 35% of your calories come from fat
Unsaturated fats: Liquid at room temperature. Have at least one unsaturated bond in a place where hydrogen can be added to a molecule.
- Vegetable oils, nuts, seeds.
- either monounsaturated fats or polyunsaturated fats
- can help fight heart disease, we need these fats, just not too much of them
Saturated fats: have all the hydrogen the carbon atoms can hold
- usually solid at room temperature
- animal fats, lard, dairy products, coconut and palm oil
Triglycerides: the main constituents of body fat in humans and other animals, as well as vegetable fat. An ester derived from glycerol and three fatty acids.
Omega−3 fatty acids: The three types of omega−3 fatty acids involved in human physiology are α-linolenic acid (ALA), found inplant oils, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both commonly found in marine oils. Marine algae and phytoplankton are primary sources of omega−3 fatty acids.
In a healthy diet 20 35% of your calories come from fat
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Cholesterol: a waxy fat like substance, we need some cholesterol to build cell membranes and nerve tissue.
Trans Fat: made when manufactures add hydrogen tot eh fat molecules in vegetable oils. The food lasts longer but is hard to digest.
- too much cholesterol can increase the amount of cholesterol in the blood and clog your veins
- we have LDL and HDL Cholesterol
- Low Density Lipoprotein (LDL): Bad, travels through blood stream delivering cholesterol to cells that need it, too much can build up in the walls of your arteries and form plaque, narrowing artery and reducing blood flow
- High Density Lipoprotein (HDL): Good, liver makes it, helps remove excess cholesterol from cells and tissues, returns excess cholesterol to the liver, which removes it from the body
Trans Fat: made when manufactures add hydrogen tot eh fat molecules in vegetable oils. The food lasts longer but is hard to digest.
- margarine, butter substitutes
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Metabolism: when your body uses food, a series of chemical reactions that occur inside your cells, as a result, energy is released
Vitamin: an organic molecule required in small amounts for normal growth, reproduction, and tissue maintenance
Water soluble vitamins:
Antioxidants: help protect healthy cells from the damage caused by the environment.
Fat soluble vitamins:
Vitamin: an organic molecule required in small amounts for normal growth, reproduction, and tissue maintenance
Water soluble vitamins:
- B1 (thianine): cofactor for enzymes involved in energy metabolism and nerve function, found in leafy vegetable, whole grains, meat
- B2 (Riboflavin): in eggs meat, green vegetables, helps us digest carbs, proteins, and fats
- B3 (Niacin): in grains, nuts, fish; helps with metabolism
- B6 (Pyridoxine): in whole grains, green vegetables, meat; maintains healthy nervous system and red blood cells
- Folate (Folic Acid): in green leafy vegetables and legume; helps with formation of red blood cells, involved in DNA synthesis and cell production
- B12 (Cobalamin): cofactor for enzymes involved in the breakdown of fatty acids and amino acids and nerve cell maintenance, found in algae, eggs, meat and milk
- C (Ascorbic Acid): fruit, green vegetables, potatoes, tomatoes; collagen synthesis, iron absorption and immunity, found in citrus fruits
Antioxidants: help protect healthy cells from the damage caused by the environment.
Fat soluble vitamins:
- A (retinol): in eye pigment, supports skin bone and tooth growth, supports immunity and reproduction, found in fruits, vegetables egg yolk
- D: needed for calcium absorption and bone growth, found in fish and eggs, mushrooms, soy, we need sun to synthesize it
- E: antioxidant, supports cell membrane, in green leafy vegetables, legumes, nuts, whole grains
- K: synthesis of blood clotting factors, in green leafy vegetables, cabbage
Mineral: an inorganic mineral required by organisms for normal growth, reproduction, and tissue maintenance: calcium, potassium, iron, zinc
Inorganic elements not synthesized by animal bodies:
Inorganic elements not synthesized by animal bodies:
- Calcium: Found in dairy, green veggies, legumes; for bone and teeth, muscles and nerve function, blood clotting
- Phosphorous: in legumes, meat, bananas; for energy metabolism and healthy bones
- Magnesium: in leafy green vegetables, legumes, whole grains; builds muscle, energy metabolism, muscle contraction
- Iron: carries oxygen through out the body in hemoglobin in red blood cells found in green vegetables and meats
- Potassium: needed for electrolyte balance, water balance, muscle contraction and nerve function, found in fruits, vegetables
- Iodine: in Iodized salt, algae, seafood; thyroid health and metabolism
- Selenium: seafood and organ meats; breaks down harmful substances
- Sodium: needed for electrolyte balance, muscle use and nerve function, in salt, bread, milk
- Zinc: in whole grains and meats; part of many body processes
Electrolytes: salts that help our muscles contract and water balance
Nutrient Dense Foods: the super foods: hemp, spirulina, chia, turmeric, reishi, gogi berries, aloe vera...
we eat and drink water to
maintain homeostasis, balance, equilibrium
breaking a bad food habit
- Define the habit you want to change
- Set your goal, set a realistic deadline
- Design an action plan, keep a log
- Build a supportive environment, keep a list of benefits of your new behavior, invited friends and family to ask you how it is going
resources:
choosemyplate.gov
meal plan calculator
food information
sample 2 week menus
water
- About 65% of your body weight is water
- It is considered a nutrient
- We do not directly get energy from water but we get energy from vitamins and minerals or sugars in water
- Water is essential for all life processes
- Nearly all of the body's reactions including the ability t build new tissues rely on water
- Helps us maintain homeostasis which is the process of being able to maintain a steady state
- Sweat is a way to cool your body
- Electrolytes dissolve in water, sodium and potassium help your muscles move and nerve cells function
dehydration
- Can be caused by too much sweating
- Chia seed help prevent dehydration
- Can be cause by diarrhea, sometimes people who get sick and get diarrhea die of dehydration and not the illness itself.
- Loss of electrolytes
- Symptoms: weakness, rapid breathing, weak heartbeat
- Drink 8 to 10 cups of water per day, any time you feel even a bit thirsty and before you feel thirsty
- We get water from juice and coffee, just make sure to balance it out with the sugar that could be in the drink
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eating right
- Eat a mix of foods, eat fruits, grains and veggies
- Snack on fruit, yogurt, nuts, raisins, carrots
- Do not make fun of people who eat well or call them names like health nut
- Consider the meal planner web sites above
- Eat more nutrient dense foods like algae, hemp, chia, turmeric, gogi berries, potatoes, moringa, and spinach
- Eat junk food once in a while but not regularly
Activity, get in groups of three or four and talk about what you GENERALLY eat and why
The foods you choose:
Personal Preference: what you like to eat
Cultural Background: what your family cooks
Time and Convenience: eating on the go, not being able to cook, we oftentimes eat at a fast food place because it is easier to get the food
Friends: what our friends encourage us to eat, what they cultural background introduced them to
The Media: advertisements
Personal Preference: what you like to eat
Cultural Background: what your family cooks
Time and Convenience: eating on the go, not being able to cook, we oftentimes eat at a fast food place because it is easier to get the food
Friends: what our friends encourage us to eat, what they cultural background introduced them to
The Media: advertisements
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how to read a food label
- Read the Ingredient List
- Ingredients are listed in order from biggest to smallest amount of ingredient
- If an ingredient ends in -ose, it is probably a sugar
- Check for food additives such as artificial sweeteners (aspartame and sucralose) and preservatives (BHA, BHT, sulfites)
- Check out food dyes like Red 40
- Look for anything that you might be allergic to
- Look at the number of servings per container
- look at the difference between brands fat, sugar and salt per serving
- Check out the number of calories in one serving
- consider the person's size, weight, age, level of activity to see if the serving size applies to them.
- Look at the percentages of the daily values
- saturated fat, cholesterol, sodium, if the food is high in those areas, you may want to avoid it
- look at fiber and vitamins and minerals such as iron or calcium
- Look for health and nutrient claims such as GMO labeling
weight management
- We all have different body types and my be healthy even when our pant size is bigger
- Weight is not a direct indicator of health
- What matters is that you feel energized and comfortable with your weight
- Many people who appear to be overweight have more muscle mass and are quite strong
- Many people who are underweight struggle to gain weight
- We can have body image issues at any weight and it is important to love ourselves as we are
- We can have goals for body outline but they key is to accept ourselves wherever we are at in the moment
- Body Composition: is you percentage of muscle, fat and bone
- Body Mass Index: is a ratio of weight to height, it is not always accepted as healthy because it is not appropriate for all body types and can tell a person that they are overweight when they are actually perfectly ok
exercise
- Choose an activity that you enjoy
- 30 minutes 3 times a week is all it takes
- You get many healthy benefits like stronger heart muscle and clearer artieries
- Getting your blood flowing gets nutrients to your brain and clear out cholesterol
reasons for weight gain
- Grocery stores offer more food choices that are prepared at the store, they are marketed to look like home made foods but have hydrogenated oils and preservatives
- High fructose corn syrup in almost all food, used as a sweetener, it is harder to digest than cane juice
- More meals are eaten outside the home
- Portion sizes have increased
- We are sedentary, we are less active at home, school, work
- Sometimes going outside is not safe street harassment, bullying
- We rely on technology more, cars and computers, we order takeout or delivery
what we can do
- Cook with your family
- Have community gardens
- Go outside with your friends, strength in masses
- Exercise with your family, ask your family if they will go on walks with you
- Plan activities to look forward to like camping and going to the lake
loving yourself as you are is essential
- Working on weight gain or weight loss goals takes time, you deserve love now, especially love from yourself
- Fad diets can be temporary, sometimes people starve themselves and then they gain the weight back right after the fad diet is over
- Healthy diet is a life long thing
- Weight loss pills can cause heart attacks
- Fad diets are usually a way for companies to make money
- Fasting: it can be good for a bit, it is not very helpful in the are of losing weight
what to do
- Keep a food journal to recognize your patterns
- Keep an exercise log
- Write down your goals
- Don't be hard on yourself, take your time, you have time
- Eat smaller portions
- Eat slowly and chew very well
- Do not eat while doing something else, be thankful for each bite and reflect on how you are loving yourself
- Take a walk after eating
- If you overeat sometimes, it's ok
- Surround yourself with supportive people who don't judge you or comment on your body
- You can ask people not to comment on your body
- It is truly none of their business
healthy weight gain
- Snack on nutrient dense foods
- Eat more protein, not as much fat or sugar, though you need both fat and sugar
- Try not to skip meals
- Eat slightly bigger servings
- Exercise to store the nutrients and build muscle
Diets for People with Diabetes
- Balanced meals and snacks on a regular schedule
- Monitor carb intake
- Regular exercise
vegetarian
- We can get all the nutrients we need from a vegetarian diet
- It is important to get enough B12, algae has B12
- B12 is made by anaerobic microorganisms (ie. bacteria that do not require oxygen to live).
- Get enough calcium from seeds like sesame and dark leafy vegetables
Food Allergies
- A food allergy is a response to proteins in certain foods by your immune system
- Food allergy symptoms: Swollen tongue, coughing, sneezing, swollen throat, vomiting headache, nosebleed, rash, breathing difficulty, drop in blood pressure
- Food intolerance symptoms: Rash stuffy nose, headache, anxiety, tiredness, inability to concentrate, digestive problems, cramping, diarrhea, weight loss or gain, malnutrition
- Common causes: peanuts, other nuts, eggs, milk, soy, fish, shellfish, wheat, milk, eggs, citrus
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