WELL 2000 ch 10

vegan diet

A diet that avoids all foods that come from animals, such as meats, dairy products, eggs, and honey

vegetarian diet

A diet that avoids all meat products

whole foods, plant based diet (WFPB)

A diet that seeks to avoid all animal products and processed foods

plant-strong diet

A food plan that emphasizes fruits, vegetables, legumes, whole grains, nuts, and seeds, but does not exclude animal products, which may be consumed in small amounts

plant-based lifestyle

A lifestyle that includes exercise and appropriate foods from plants (fruits, vegetables, legumes, whole grains, nuts and seeds) to support that physical activity

observational study

a study from which outcomes may be measured and interfaces and correlations can be drawn, but causation cannot be

prospective study

a study in which researchers develop the study and recruit subjects before any outcomes occur

Retrospective study

a study in which researchers look back at possible reasons to explain why subjects developed a disease or condition

Randomized, controlled trial

a study in which subjects are assigned by chance to a group that receives a specific intervention

According to Michael Pollan, which of the following is a food your great-grandmother would recognize?

apples

true or false: Decades ago, Indian researchers found they could turn on cancer growth in the livers of rats by adding casein (the protein found in cows' milk) to the rats' diets.

true

Why is the randomized, controlled trial the gold standard in 21st-century research?

- Because these studies compensate for any possible confounding variables—factors that might confuse the result—by distributing them between the study group and the control group. - Randomized, controlled trials compensate for any possible confounding variables—factors that might confuse the result—by distributing them between the study group and the control group. This is the cleanest possible way to research the effect of an intervention.

Why do you think cancers, heart disease and diabetes are called "lifestyle diseases"?

- Because they are most prevalent in affluent nations and communities - Because they are preventable with lifestyle choices, like a whole food, plant-based diet - Because they are the result of a lifestyle that includes large amounts of meat and dairy

Which of the following are components of an enjoyable plant-based meal plan?

- Decide that you're ready for a permanent lifestyle change. - Aim for variety. - Set long-term and short-term SMARTER goals. - Adjust your goals as you go.

A study is conducted in which subjects are recruited and randomly assigned to a group that receives a calcium supplement or to another group which does not. Information is recorded as effects happen. What type of study is this? (Choose all that apply)

- In a randomized, controlled trial, subjects are assigned by chance to a group that receives a specific intervention, like a calcium supplement. - In a prospective study, researchers develop the study and recruit subjects before any outcomes occur. - Randomized, controlled trials, like this one, are designed to answer a single, specific question.

Which of the following are key differences between a prospective study and an observational study? (Choose all that apply)

- In prospective studies, information is recorded as effects happen. - From observational studies, we can learn about correlations, but not causation. - An observational study is an information-gathering exercise and often isn't designed to find the answer to a specific question posed in advance.

What are the most important reasons to choose local, organic food over food produced far away on factory farms?

- Local food doesn't cause as much pollution on it's way to market. - Local food has more nutrients since it's picked when it's ripe. - Organic animal products don't contain as many growth hormones or antibiotics. - Organically grown produce may contain more nutrients since the soil is improved with complete amendments rather than incomplete, artificially produced fertilizers.

When moving toward a more plant-based lifestyle, why is logging your diet and activity a good place to start?

- Logging will give you a clear picture of the number of fruits, vegetables, and whole grains you are currently eating—the staples of a plant-based diet—before you decide what changes you want to make. - Writing first, and eating and exercising afterward, will give you better control of your lifestyle. - Logging is one of the most useful tools for making a positive dietary behavior change.

Trimethylamine-N-oxide (TMAO) is

- TMAO is produced by gut bacteria. - People who have the highest levels of TMAO in their blood are more than twice as likely to experience a heart attack or other cardiovascular event or to develop Type 2 Diabetes than people with the lowest levels. - TMAO production has been found to be related to chronic kidney disease.

Which of the following are true about telomerase?

- Telomerase is an enzyme that counteracts the shortening of telomeres during cell division. - Plant-based diets increase telomerase. - As of 2015, lifestyle changes, with the emphasis on low-fat, whole-food, plant-based nutrition, was the only intervention ever shown to increase telomerase in humans.

What finding do the studies in WWII Norway, post-WWII Japan, and 1970's Hawaii have in common?

- When the consumption of animal products increases, people become less healthy. - Eating a plant-based diet results in better health and less chronic disease.

Your cousin tells you about an article he read that claims a high-protein, low-carbohydrate diet (like the Paleo diet) has many health benefits. Based on what you know about plant-based nutrition, you question the validity of this claim. What are some questions you can ask to help you both think critically about the article?

- Who is reporting the information? Is there advertising surrounding the article that could affect what the authors of the publication are willing to tell you? - Who stands to benefit or profit from the information? Who makes decisions about this?

Which type of carbohydrates are bad for you?

- added sugars - processed foods

For maximum nutrition, it's a good idea to:

- eat some raw foods. - consume your plant foods first. - keep logging your foods.

True or False: The Center for Disease Control and Prevention predicts one in ten children born in 2000 will develop diabetes.

- false - The Center for Disease Control and Prevention predicts one in three children born in 2000 will develop diabetes

Which of these is the most-cited reason for choosing a vegan or vegetarian diet?

- health improvements - A two-year study presented at the American Society of Animal Sciences 2011 convention, which queried people in 14 states, found that the most-cited reason for choosing a vegan or vegetarian diet was to become healthier.

In 2013, Kaiser-Permanente, the nation's largest HMO, published a special report for its physicians that:

- recommends whole, plant-based foods - discourages meats, dairy products and eggs - discourages refined and processed foods

What are some of the most common reasons Americans choose to follow a plant-based diet?

- religious beliefs (Spiritual Wellness). - ethical convictions, such as humane treatment of animals. - environmental protection (Environmental Wellness). - The most common reason is health improvements (Physical Wellness).

In a massive research project aimed at identifying factors that made cancer many times more prevalent in some areas of China than in others, researchers followed 65,000 people in different Chinese geographical areas. They found that the wealthier people

- the people most likely to develop cancers were those who were wealthier. - Those who were wealthier could afford to eat the most meat and dairy.

True or False: Increased fruit and vegetable intake leads to greater bone density.

- true

True or False: More than one in three people in the United States are expected to suffer cardiac events.

- true

True or False: Soy has long been found to be protective against type 2 diabetes and breast cancer.

- true - Soy actually protects against type 2 diabetes and breast cancer. A study published in the Journal of the American Medical Association in 2009 tracked 5,042 female breast cancer survivors for four years. The women who ate the most soy had a 32 percent lower risk of recurrence and a 29 percent lower risk of death than the women who had the lowest intake.

True or False: Calcium is abundant in plant foods.

- true - Calcium is abundant in plant foods. The best sources include dark green leafy vegetables, legumes (beans), molasses, and nuts, especially almonds.

True or False: One out of three people in the United States are overweight or obese

- true - One in three women and two in three men are expected to be diagnosed with cancer in their lifetimes.

True or False: You are more likely to encounter risks from the estrogen in meat, dairy, and eggs than from soy or any other plant.

- true - The amount of estrogen secreted by dairy cows can be more than 100 times the amount secreted by humans, and some of it stays in the muscle meat we eat and the milk we drink. Estrogens from animal waste also wash into our water systems, to be consumed when we drink or cook with municipal water.

True or False: There is protein in every plant.

- true - There is protein in every plant. If there were no protein, the plant would be a puddle on the ground, with no structure. No one who consumes sufficient calories from whole foods will become protein deficient. For example, legumes (beans) are a great source of concentrated protein and dietary fiber.

True or False: Water from food is more useful to your body than water you drink.

- true - Water you drink may not be well absorbed into the cells. Water in food is surrounded by other molecules that help push the water into our cells where it is absorbed slowly as it is needed. Water from food also helps keep the fluid in our systems longer, aids the digestive process, and replenishes nutrients used or lost through exercise and sweating.

What is the only nutrient that may be difficult to get from a fully whole-food, plant-based diet?

- vitamin b12 - If you desire to move from a plant-strong diet to a fully whole-food, plant-based diet, there is one nutrient that may justifiably cause you concern. Created by micro-organisms that live in the soil, Vitamin B12 may be more difficult to obtain from food now than it was in past centuries, due to increased sanitation. Animals obtain it primarily by eating some soil with the grass and other plants they consume, but humans wash much of that soil off. The Vitamin B12 is washed off with the soil.

Maria has been enjoying a whole food, plant-based lifestyle for many years. She gets a moderate amount of exercise and is healthy. How much water should she drink each day?

- when she is thirsty - The Institute of Medicine now says healthy adults should drink whenever they are thirsty. Only people who have certain medical conditions, athletes, and people involved in extended exercise or in extreme living conditions should need to drink water at other times.

What are two indicators of healthy body composition and predictors of future weight loss?

1. Appropriate amount of physical activity 2. The number of fruits and vegetables consumed each day

Which of the following functions as preventive medicine?

A plant-based lifestyle has been shown to increase wellness and prevent many diseases.

According to Brendan Brazier, a vegan ultramarathoner and triathlete, what should you focus on when moving toward a plant-based nutritional plan?

Adding more fruits and vegetables to your current diet

Why is it significant that a plant-based diet may reduce inflammation?

Inflammation has been identified as the culprit in most lifestyle diseases.

Most researchers conclude that the best prevention of osteoporosis isProtein.

Most researchers conclude that the best prevention of osteoporosis is weight-bearing exercise.

In a study of 300 employees of a major U.S. insurance company, study participants placed on a vegan diet had which of the following results (when compared to their colleagues who didn't make the dietary changes)?

Participants placed on the vegan diet had less anxiety, depression, and fatigue and were more productive at work and outside of work.

the benefits of consuming a plant-based diet.

Prevent more than 90 percent of all cancers Prevent most heart attacks Prevent most strokes Reverse heart disease, even in severe cases Prevent Type 2 diabetes Reverse Type 2 diabetes Improve Type 1 diabetes Reduce risks of some cancers Slow some cancers Reduce inflammation, including arthritis and gout

What is the best lifestyle choice for you to adopt right now?

The best lifestyle choice for you is one you can maintain consistently (a lifestyle vs. a diet). You can always change it if you want to see more health benefits.

How do we pay the difference between the price and the actual market costs for "cheap" government-subsidized food (like beef, dairy and processed foods)?

We pay the difference through our taxes.

True or False: Scientists understand plants' secondary metabolites and their synergistic effects.

false

True or False: One out of three people in the United States are overweight or obese.

false, 2 out of 3 people are overweight or obese

What is the healthiest way to consume fat?

tree nuts

Most lifestyle diseases (also known as chronic diseases or diseases of affluence) are preventable with lifestyle choices that include recommended amounts of physical activity and a full range of nutrient-rich plant foods.

true

True or False: According to numerous studies, the effects of dairy product consumption range from no protection from osteoporosis to increased risk of bone fracture, cardiovascular disease, and some cancers.

true

True or False: The 2015-2020 Dietary Guidelines for Americans (ChooseMyPlate.gov) show an increase in the recommended consumption of fruits and vegetables, and also recommend limiting processed meats.

true

True or False: When you consume isolated supplements without the whole, natural food in which they originally resided, they may have only minimal effect, and can possibly cause harm.

true