NTP Final

How poor stress management affects physiological functions?

- Brings you into a catabolic state so things are constantly being broken down to use, but then the body isn't being moved so excess stress hormones just continue to circulate rather than being used up. - Affects digestion and blood sugar regulation the most via the HPA axis

Summarize four roles minerals play in the body and why they are critical to optimal health

- Cofactors for enzymes - Facilitate of nutrients across the cell membrane - Nerve conduction - Contract and relax muscles - Regulate tissue growth - Structural and functional support

Recommend appropriate amounts of water to maintain proper hydration through different client circumstances

- Drink water when you have a sensation of thirst - Drink pure water throughout the day until your urine is a light yellow - Consider adequate intake for age group - Evaluate biological factors for water intake (breastfeeding)

Discuss multiple roles of the microbiome in supporting a healthy immune system

- GALT is in intestines and is 70-80% of the entire immune system - Maintain an effective physical barrier against colonization or invasion by pathogens - Facilitate nutrient digestion and assimilation - Provide immunological surveillance signals at the gut mucosal-lumen interface

Describe various ways to incorporate food traditions into modern life and explain the benefit of doing so

- Grow your own food - Encourage a healthy microbiome by making your own cultured foods - Forage for wild foods - Hunt or fish - Support local farmers and foragers near you - Incorporate traditional foods and rituals from your background - Explore and learn from the cultural food traditions of your neighbors and community both locally and around the globe - Research the sacred and staple foods important to the people indigenous to your region and explore ways to preserve the ecosystems and habitats in which they grow - Make the family meal a ritual - Think beyond your nuclear family and share food and food preparations with your community - Bring back feasting

Distinguish between essential and non-essential fatty acids, identify the two essential fatty acids and recommend a food source for each EFA

- LA (omega 6) and ALA (omega 3) - Food Sources of Omega 3s: Fish oil, walnuts, cod liver oil, Canola oil, flaxseed oil, hemp, pumpkin seeds - Food Sources of Omega 6s: Black currant oil, Borage Oil, evening primrose oil, safflower oil, peanut oil, sunflower oil, corn oil

Explain at least 3 things that can go wrong in the digestive system

- Not chewing food, - Eating stressed out state, - Not enough HCL, - Poorly functioning gallbladder, - Damaged brush border enzymes, - Dysbiosis, - Infections

Explain the impacts to the healing process of a diet that is deficient in Omega-3 and Omega-6 fatty acids and discuss why a balance between the two is important

- Omega 3 into PGE3 and Omega 6 into PGE1 - Omega 6 Pathway → PGE 1 and 2 - Reduces the ability to make either prostaglandin for the healing process - Ideal ratio of Omega 6 to Omega 3 is 2:1

Recommend dietary and lifestyle changes based on bio-individuality that positively impact blood sugar regulation

- Reduce refined carbohydrates and processed foods, increase complex carbs. Increase protein and healthy fats - Reduce stress (food sensitivities, life stress, over exercising, etc) - Care for microbiome (bacteria) w/ whole food carbs, legumes, whole grains, nuts - Address obesity and inflammation - Depletion of nutrients. Stress uses up these vitamins and minerals - Address oxidative stress from endogenous toxins - Stimulants such as caffeine, chocolate, and carbs that further dysregulated blood sugar

Summarize four roles fats play in the body and why they are critical to optimal health

- Source of energy - long steady energy supply - Building blocks to cell membranes and hormones - poor fat intake, poor hormones and cell membranes - Proper digestion of proteins - Protective lining for organs in the body

Role of Fat

- absorb fat soluble vitamins, - improve taste and satiety, - regulates digestion and absorption, - high calorie activity food for long low intensity, - build cell membranes and hormones, - protective lining of the organs

Roles of Proteins

- building block of enzymes, antibodies, hemoglobin, and peptide hormones, tissues, organs, nerves, muscles, and more.

Role of Carbohydrates

- quick source of fuel, - as fiber they fuel the microbiome and elimination, - fight infections, - grow new body tissues and lubricate joints

Explain the supporting role that each of the foundations play in maintaining a healthy immune system

1) Diet - most powerful way to improve the immune system. The immune system is built by and runs on nutrients (micro and macro) 2) Digestion - Good HCL production is needed to disinfect food, breakdown nutrients like B vitamins. Support healthy liver and gallbladder for optimal protein and energy production, and elimination of products and waste materials. Support healthy small intestine function for optimal mucosal lining and tight junctions. Large intestine via the gut flora and regular bowel movements 3) Blood sugar balance - During innate immune response the body switches over from fat burning to glucose burning and increases the metabolic rate. Support clients by finding nutrient dense, non-glycating carb sources. 4) Fatty Acids: 5) Hydration - lymphatic system needs water to transport immune components. Dehydration can exaggerate histamine activity.

Explain how each of the foundations supports the cardiovascular system

1) Diet - vitamins B1 and B4, essential fatty acids 2) Digestion - protein digestion is needed for taurine and carnitine into amino acids, proper stomach pH is needed for for calcium and B vitamin absorption, liver and gallbladder function is needed for proper fatty acid digestion and fat soluble vitamins, proper bowel flora is needed to produce vitamins B1, B2, B12, and K2 3) Blood sugar regulation - overproduction of cortisol leading to insulin resistance which causes: cell damage, high LDL with low HDL and elevated triglycerides, endothelial dysfunction leading to atherosclerotic plaques, alters nutrient delivery to the heart and impairs regulation of nutrient metabolism 4) Fatty acids - predominant source of energy for the heart, management of inflammation, healthy heart cell membranes 5) Mineral balance - magnesium and calcium are essential for a healthy heart 6) Hydration - supports good lymphatic flow and healthy blood viscosity, dehydration leads to a closing of the blood vessels leading to hypertension, hydration with electrolyte balance impacts how efficiently proteins and enzymes function in the body

Discuss the foundational influences of hypertension

1) Digestion - gut bacteria 2) Blood sugar regulation - hyperadrenia, sugar handling problems such as dysinsulimia, diabetes, and reactive hypoglycemia 3) Fatty acids - fatty acid imbalance (poor omega 3 to omega 6 ratio) 4) Mineral balance - sodium/potassium and calcium/phosphorus/magnesium 5) Hydration - kidney dysfunction/dehydration

Recommend dietary and lifestyle changes based on the foundations and client bio-individuality to positively impact the immune system

1) Digestion: support HCL production, micronutrients (zinc, B1, folate, B5, B6, B12), nutrient dense water with electrolytes, chlorophyll, digestive bitters Liver and gallbladder - micronutrients (zinc, magnesium, iron, vitamin C, B vitamins), phosphatidylcholine, fatty acids, amino acids such as taurine and glycine, liver supportive plants such as digestive bitters, milk thistle, dandelion root, and yellow dock Small intestine - micronutrients (zinc, B vitamins), glutamine, digestive bitters, gut supportive plants Large intestine - micronutrients (magnesium and Bs), nutrient dense water, digestive bitters, prebiotic fibers, therapeutic probiotic strain, gut supportive plants 2) Blood sugar balance - Nutrient dense non-glycating carb sources. Balance macronutrient ratios. 3) Hydration - drink adequate amounts of water with electrolytes 4) Stress - educate on and eliminate household toxins or allergens, work on sleep 'hygiene', the 3 M's - mindfulness, meditation, and movement, journaling, spend more time with loved ones, establish time for hobbies and other motivating activities

Identify when and explain how an appropriate referral should be made in client work

1) If a client discloses any personal history of trauma, abuse, addiction, or otherwise shares information that falls outside the scope of your practice, validate, then ask if they have addressed this with a mental health professional 2) Referral should be made by having a list of referrals for local mental health therapists and providers who can provide additional support

Describe the influences of privilege and social inequality on the nutritional therapy process

1) Privilege and social inequality are at work in client-practitioner relationships 2) The specifics of these inequalities are unique to each client and each practitioner and the dynamic created between the two 3) Being aware that inequalities exist and are often hidden is the first step in addressing these power holds 4) A supportive, loving, and open environment can transcend inequalities that exist 5) These transcendent qualities do not negate the work the practitioner needs to do in developing awareness. Instead they provide the safety necessary to explore and work with these dynamics

Describe how a chronic stress response impacts the endocrine system

1) Wreaks havoc on all body systems. Most notably it exhausts the adrenals. Low progesterone and DHEA. Adrenal exhaustion causes many things throughout the body. 2) Furthers blood sugar regulation (which then worsens cortisol output) causing: increased testosterone in women, increased estrogen in men, inflammation issues, elevated blood pressure and cholesterol, poor mineral absorption by cells 3) Liver - decreases the effectiveness of the liver pathways that perform the conjugation 4) Pancreas - reduces insulin sensitivity on cells causing a strain on pancreas to secrete more insulin, leading to increased blood glucose levels and risk of diabetes 5) Thyroid and Gonads - adrenal function is favored over reproduction (gonads), metabolic rate (thyroid) so they steal nutrients and hormonal precursors to the rest of the endocrine system 6) Menopause

Outline the three lines of defense, their mechanisms, and their interaction when the immune system is faced with a stressor

1)_Physical barriers - Be tight and helpful to not allow anything in 2) Innate immunity - - Phagocytes - eat things up - Neutrophils - kill something (heat in inflammation or make you sick) 3) Adaptive immunity - feed allergen into lymphatic system - B cells - produce antibodies: IgE - allergic (type 1) immediate hypersensitivity - T cells: Recognize phagocytes via MHC complexes so T can specialize into T helper cells to delegate tasks to either B cells, innate immunity, or elicit a type 4 hypersensitivity (autoimmunity and chronic conditions)

Historical Milestone leading to Modern Diet

1. Agricultural revolution 2. Introduction to refined sugar 3. Industrial revolution 4. Rise of big food 5. Chemical revolution 6. Digital revolution

Understand how the western diet has evolved over the course of history

1. Agricultural revolution - end of hunter gatherer period and marked by increased farming & domesticated animals, permanent settlements. Cost humans - Fewer and less diverse nutrients - Rapid loss of bone density - Habitat loss and soil degradation - Increased spread of communicable diseases - Societal hierarchies, poverty, slavery, and genocide 2. Introduction to refined sugar 3. Industrial revolution - increased population, food shelf life, and into modern society where there is an increase in toxins and chemicals and decrease in movement 4. Rise of big food - massive companies who started off with good intentions for food but now operate solely for money, and influence 5. Chemical revolution - WWII, added chemicals used in bomb gas a pesticides and fertilizers 6. Digital revolution - less movement, more info

Explain the importance of eating a properly prepared, nutrient dense diet and give specific examples of foods and preparation methods with consideration for bio-individuality

1. Best consumed raw: water and fat soluble vitamins, many carotenoids, naturally occurring enzymes, many polyphenols, and taurine 2. Seasonal fruits and veggies (avocados, bell peppers, carrots, celery, and citrus fruits 3. Prior to the industrialization of the food system, almost all cultures soaked, sprouted, fermented, or leavened foods. Ex: nuts, seeds, grains, and legumes Reason: neutralizes most problematic compounds (lectin, phytates), improve digestibility by breaking down complex starches and activating phytase so the foods can be enjoyed by almost all people

Big ideas of Mineral Balance

1. Calcium is a game of cofactors: (Hormonal function Hydration: water and electrolytes Other minerals Vitamins Fatty acids Digestion) 2. Almost everyone gets enough calcium, but they are missing the cofactors that allow the body to use/absorb it

Summarize the 3 macronutrients and their broad roles in the human body

1. Carbohydrates - quick source of fuel, as fiber they fuel the microbiome and elimination, fight infections, grow new body tissues and lubricate joints 2. Fat - absorb fat soluble vitamins, improve taste and satiety, regulates digestion and absorption, high calorie activity food for long low intensity, build cell membranes and hormones, protective lining of the organs 3. Protein - building block of enzymes, antibodies, hemoglobin, and peptide hormones, tissues, organs, nerves, muscles, and more.

Identify the six levels of structural organization in the body

1. Chemical - atoms 2. Cellular - cytoplasm, nucleus, plasma membrane 3. Tissue - epithelial, connective, muscle, nerve 4. Organ - made up of tissues 5. System - integumentary, skeletal, muscular, nervous, endocrine, lymphatic and immune, cardiovascular, respiratory, digestive, urinary, reproductive 6. Organism

The Big ideas of Digestion

1. Digestion is fundamental to nutritional therapy. Every cell of the body depends on the digestive system to provide the nutrients it needs for structure and function 2. Digestion is a north to south process, beginning in the brain, where all parts of the system are necessary for optimal health 3. Optimal digestion relies on a balanced microbiome

The 3 possible reactions a client can have to a nutritional protocol

1. Digestive reactions 2. Sensitivity or allergic reactions 3. Healing reactions

Understand the historical basis for the dietary approach the NTA advocates

1. Eating foods from your genetic makeup to best utilize foods you evolved with. 2. Eating in a way that incorporates food traditions into modern life. Connections to our communities and the natural world further guide us toward greater connections with the innate wisdom of our bodies and our choices about how we eat, move, rest, and live.

Describe four important roles water carries out in the body

1. Lubricates joints 2. Carries oxygen delivery to cells 3. Flushes toxins 4. Regulates body temperature

Understanding how farming practices and food production have changed over time?

1. Modern agriculture practices produce foods that contain fewer nutrients and more harmful substances including: hormones, steroids, antibiotics, pesticides, herbicides, and fungicides, food additives, preservatives, food colorings, artificial sweeteners, and fake fats, food packaging introduces contamination from a variety of plastics such as BPA and BPS, genetically modified organisms (GMOs). 2. Food is now prioritized on size, pest resistance, and growth rate 3. Industrial farming practices decrease density of nutrients in foods, but also diminish microbial diversity, available nutrients, and the quality and quantity of soil itself

Identify the three primary nutritional cofactors of prostaglandin formation and summarize their roles and importance

1. Proper digestion 2. Proper liver function 3. The proper enzymes

Role of the Adipose Tissue in Blood Sugar Regulation

Adipose tissue stores energy as triglycerides if the glycogen stores are full. When blood sugar is too low, triglycerides are converted back to glucose via lipolysis, but also releases hormones acting as an endocrine gland to secrete leptin and ghrelin, both which signal hunger.

Explain the role of the HPA axis in blood sugar regulation

After a rapid spike, insulin is over-released and causes a dramatic drop in blood sugar causing the adrenals to release epinephrine, norepinephrine, and cortisol to raise blood sugar levels 1. Corticotropin releasing hormone CRH is released by the hypothalamus 2. Adrenocorticotropic hormone ACTH is release by the pituitary into bloodstream 3. Cortisol is released from adrenals into bloodstream 4. Cortisol triggers glycogenolysis, gluconeogenesis, and lipolysis 5. Blood sugar rises and CRH and ACTH is suppressed via negative feedback loop

Analyze the relationship between inflammation and atherosclerosis

An inflamed artery allows LDL into the delicate endothelial layer, where they undergo oxidation and start an atherosclerotic plaque. More research is finding that LDL number is more defining that LDL cholesterol number. Diet, lifestyle, and genetic factors lead to both inflammation of blood vessels and high LDL particle number such as: high carbohydrate and sugar intake (leading to blood sugar dysregulation and insulin resistance), leaky gut (increases LDL particle number and inflammation from the immune response of proteins leaking into the bloodstream), intake of trans fats (inflammation and elevated triglyceride levels).

Recommend lifestyle changes that help mitigate environmental factors contributing to client concerns

Balance macronutrients - we need lipids for bile formation, carbs for binding and microbiota feeding effects of fiber, and proteins for their major role in phase 2 detox Increase micronutrients - importance of B vitamins, vitamin C and E, minerals such as Mg, selenium, zinc, and copper for general function but particularly metabolism of toxins. Eat colors - visual signs of phytonutrient intake which play a major role in our ability to metabolize toxins Eat a balance of plant and animals foods - we need both in order to properly eject toxins Breathe - deep breaths promote the ability of our lungs to release toxins through the breath. Detoxification enzymes are present in the liver, digestive tract, kidneys, brains, and lungs. Deep breathing during the day helps us to return to a balanced nervous system state, with promotion of the calm, parasympathetic state needed for toxin release Cry - release emotions in a responsible way. Tears contain immune chemicals and some speculate that crying helps us to release stress hormones. Emotional releases enable us to adapt to the emotional stressor we face - stressors that contribute to our internal stress and toxic load Move - sweat is a major pathway for toxin elimination. Increased muscle mass helps us to avoid excess adiposity, especially as we age. Many lipophilic toxins are stored in adipose tissue

Big Ideas of CardioVascular Health

Big Idea #1- A healthy heart depends on a healthy body. Big Idea #2- Always address the foundations first Dietary cholesterol does not significantly affect blood cholesterol levels in most people Big Idea #3- Inflammation and LDL particle number can influence the development of atherosclerosis

Explain the big ideas for Mineral Balance

Big Idea #1- Calcium is the most abundant mineral in the body Big Idea #2 Calcium is a game of cofactors Big Idea #3- Almost everyone gets enough calcium but lack the cofactors to be able to digest and use it

Big Ideas of Detoxification

Big Idea #1- Detoxification is a parasympathetic process Big Idea #2- Detoxification frees vital cellular and organ activities to function efficiently Big Idea #3- Always address the foundations first to ensure all elimination pathways are open for detoxification

Big ideas of the Endocrine

Big Idea #1- Endocrine is a system of complex relationships. Always support the whole as well as the parts. Big Idea #2- Respect the endocrine individuality of each client Big Idea #3- Always address the foundations first

Big Ideas for Fatty Acids

Big Idea #1- Healthy fatty acid (deficiency) is an epidemic: (Musculoskeletal issues Endocrine issues Cardiovascular issues Immune issues Allergies, and skin problems Depression, etc.) Big Idea #2- Inflammation can be effectively managed with nutritional therapy, therefore reducing healing time.

Big Ideas of the Immune System

Big Idea #1- In nutritional therapy we always address the foundations first: healthy digestion is key to healthy immunity Big Idea #2- To improve immune function, strengthen the defenses and remove the stressors Big Idea #3- The immune system vigilantly works to address the underlying causes of inflammation to achieve homeostasis

Explain the big ideas for fatty acids

Big Idea #1. - EFA deficiency is an epidemic Big Idea #2. - Inflammation can be effectively managed with NT therefore reduce healing time

The Big ideas of Blood Sugar Regulation

Big idea #1: blood sugar regulation is controlled by the CNS communication with the PAALS Big Idea #2: Never before have we had the emergency need to lower blood sugar, the increased consumption of processed and refined foods, environmental toxicity, and stress create this unique and critical need Big Idea #3: The yearly consumption of approximately 174,000 metric tons of processed sugar worldwide - and the average of 160 lbs / person / year in the American population - is drastically affecting our health

Big Ideas of Blood Sugar Regulation

Big idea #1: blood sugar regulation is controlled by the CNS communication with the PAALS Big Idea #2: Never before have we had the emergency need to lower blood sugar, the increased consumption of processed and refined foods, environmental toxicity, and stress create this unique and critical need Big Idea #3: The yearly consumption of approximately 174,000 metric tons of processed sugar worldwide - and the average of 160 lbs / person / year in the American population - is drastically affecting our health Big Idea #4? Through adjustment of macronutrient ratios, an individual can create balanced hormonal release and utilize all macronutrients - carbs, fats, and proteins - for energy

What is Glucose?

Blood Sugar

Describe the way Digestion is supposed to work XX

Brain activates salivary glands to secrete saliva Mouth begins mechanical and chemical breakdown of food Bolus travels to the stomach Stomach begins mechanical and chemical digestion Introducing digestive juices Pepsin aids in breakdown of proteins Neurons trigger mechanical churning Bolus breaks down to chyme Chyme passes to upper portion of small intestine (duodenum) Triggers gallbladder to release store of bile to mix with fats Assimilates some of the nutrients Pancreas releases pancreatic juices Sodium bicarbonate and enzymes Small intestine to Large intestine Large intestine responsible for recycling water, vitamins, minerals Produces butyric acid to feed cells of colon, vitamin K for beneficial bacteria, fiber

What is Glycolysis?

Breakdown of glucose into pyruvate which can then be used as ATP

What is Glycogenolysis?

Breakdown of glycogen back into glucose to raise blood sugar. Glucose broken down can be used locally from skeletal muscle but that stored in the liver can work anywhere.

Describe health impacts of using different cookware material and food storage methods

Cast iron - handle high temps Stoneware - heats evenly Stainless steel - can leach chromium and nickel into food if scratched Glass or terrine jars Glass lock lids Beeswax wraps Unbleached parchment paper Glass or stainless steel water bottles

What is Glyconeogenesis?

Creation of glucose from a non - carb source such as protein in skeletal muscles and triglycerides in fat tissues

Describe how each of the foundations support detoxification

Diet - EFA are necessary for phase 1 detoxification, fresh fruits and vegetables support phase 2, high quality protein nourishes the amino acid and sulfation pathways Digestion - Amino acids are needed for detox in the liver, poor fat digestion clogs the lymph, toxins are removed in bile through the liver and gallbladder Blood sugar regulation - blood sugar dysregulation and elevated cortisol stress the liver, dysregulation depletes B vitamins needed for phase 1 detoxification, chronically high blood sugar creates a build up of free radicals and induces a general catabolic state which robs the body of nutrients needed to detoxify Fatty acids - adipose tissue helps to store difficult to remove toxic waste, good fat digestion eases liver distress, healthy fat intake/digestion allows for healthier cell membranes that allow cellular waste to be removed in a timely manner Mineral balance - minerals like magnesium are needed for phase 1 detox (toxins can deplete these minerals), certain minerals prevent heavy metals from collecting in tissues, chelation agents assist in heavy metal detox and deplete other minerals, molybdenum and manganese activate metabolic and detox enzymes Hydration - needed to keep body flushing regularly moving bowels and urine, needed for perspiration, keeps lung tissue moist, keeps blood fluid so toxins can be delivered to the lymph and liver

Describe how each of the Foundations supports the endocrine system

Diet - Properly prepared nutrient dense diet - eating foods as listed above as building blocks for classes of hormones Digestion - need proper digestion of derivatives of hormones. Proteins need to be broken down into individual peptides (HCL need), fats need to be broken down into fatty acid chains (gallbladder and liver function) Blood sugar regulation - Most important. Liver, pancreas, and adrenals are very important in production of hormones that regulate blood sugar Fatty acids - the body cannot make hormones without fats and cholesterol. Healthy fat intake and digestion ensures healthy cell membranes and control of what exits and enter a cell leading to proper cell hormone production and communication Mineral balance - every endocrine gland has a mineral that it is dependent on Hydration - supports the efficient transport of hormones throughout the body

How does poor quality sleep affects physiological functions?

Digestion - Appetite control is suppressed via poor dopamine levels - No repair of digestive system - Poor microbial balance - Lack of growth hormone secreted to repair the body Blood sugar regulation - Increased production of ghrelin - Decreased production of leptin Mineral balance - Cannot hit deep stages of sleep due to poor calcium needed for melatonin production Hydration - Cannot use and recycle water in body

Summarize the impact of toxic environmental factors on the nutritional foundations and identify potential connections to client concerns

Digestion - toxins damage enzyme activity inhibiting the production of hemoglobin or lowering the body's capacity to balance free radicals. Altered enzyme activity can lead to the body inability to detoxify and excrete the substances - poor detoxification and enzyme activity Blood sugar - toxins can cause damage to the beta cells of the pancreas leading to decreased insulin production and impaired insulin sensitivity. Diabetogenic are toxins that disrupt the control of blood sugar. - insulin resistance Minerals - toxins mimic the structure of minerals and are absorbed in places where the mineral should go leading to dysfunction - lack of energy, fatigue Fatty acids - toxins may change the structure and metabolism of fatty acids. Can remain in mammalian fat tissue and create oxidative stress or damage - inflammation, poor fat metabolism Hydration - the removal of water-soluble toxins in phase 2 is reliant on how much water we've consumed. Toxins can come in through the water supply.

State the Big Ideas for Digestion

Digestion is FUNDAMENTAL to nutritional therapy, every cell in the body depends on the digestive system to provide nutrients it needs for structure and function Digestion is a NORTH TO SOUTH PROCESS, beginning in the brain where all parts of the system are necessary for optimal health Optimal digestion relies on a balanced MICROBIOME

Explain both the interconnected and independent relationships between sleep, stress, movement, and the nutritional foundations

Digestion: Movement may have a positive influence on the exocrine function of the pancreas, promote healthy gallbladder function, and may decrease our risk for diverticular disease, colon cancer, and constipationExercise and nourishing movement can also help prevent cravings and may make cravings more manageable. Blood Sugar Regulation: Muscle contraction and exercise allow glucose to be taken into cells thanks to pathways that are both dependent and independent of insulin, an incredible mechanism for those who are working to heal from insulin resistance. Additionally, appropriate exercise works through multiple cellular pathways to decrease inflammation and thus increase our cellular function, including transport of both glucose and fatty acids into cells for metabolism and ATP production. Fatty Acids: Exercise, and particularly aerobic exercise, helps to balance blood lipids - total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides. Low and moderate intensity exercises increase our ability to oxidize fatty acids in order to create ATP Mineral Balance: Bone mineral density is improved with many types of movement, particularly plyometric movement (jumping) and resistance exercise. Weight-bearing movement stimulates osteoblasts. In response, osteoblasts promote greater bone density.Walking, jogging, planks, pushups, jumping rope, and jumping jacks are all examples of movement that employ this principle Hydration: When working with frequent movers, it's an important focus, along with one of the mineral electrolytes needed for proper absorption, such as magnesium, potassium, calcium, and sodium.

Define the 3 possible reactions a client can have to a nutritional protocol

Digestive reactions Why? System wasn't yet ready for that change When? Minutes to 12 hours What does it look like? Digestive disturbances such as diarrhea, heartburn, cramping, etc What to do? Work with clients to understand intensity of symptoms and tolerance for them. Mild, ask if ok to cont. If too uncomfortable, then regress to highest tolerable account or add in change to support them Sensitivity or allergic reactions Why? A clients immune system reacts to a food or particular substance. When? Minutes to days What does it look like? Rashes, swelling, hives, rapid heart rate, mouth tingling What to do? Stop the change immediately and tell them to seek help if it is a medical emergency Healing reactions Why? Byproduct of pathogen dieoff have overwhelmed the capability of the body's detoxification pathways When? Minutes to weeks What does it look like? Symptoms come back, malaise, chills, fatigue, brain fog, diarrhea, itchiness, body odor, etc What to do? Use same strategies for digestive reactions

Define Distress

Distress = negative, "bad" form of stress and it can be detrimental to your well-being.

Differentiate between the early and chronic signs of dehydration

Early Thirst Dark urine Fatigue Cravings Muscle cramps Anxiety headaches/migraines Degradation in memory and concentration Chronic Heartburn Joint pain Back pain Constipation Colitis Exercise asthma

Explain the different types of stress

Eustress and Distress

Define Eustress

Eustress= positive stress, can have beneficial impact on your life. "Eu"= good. Eustress can refer to challenges that put pressure on us to grow and improve

G words: (Blood Sugar Regulation)

Glucose - blood sugar Glucagon - hormone produced in the alpha cells of the pancreas to release stored energy from the cells. Acts as a key to the gate of the cell to get glucose and fat out of the cell. Glycogen - stored form of glucose in liver and skeletal muscles Gluconeogenesis - creation of glucose from a non - carb source such as protein in skeletal muscles and triglycerides in fat tissues Glycogenolysis - breakdown of glycogen back into glucose to raise blood sugar. Glucose broken down can be used locally from skeletal muscle but that stored in the liver can work anywhere. Glycolysis - breakdown of glucose into pyruvate which can then be used as ATP Glycogenesis - conversion of glucose to glycogen in liver or skeletal muscle when circulating glucose levels are high

Chronic Dehydration signs

Heartburn Joint pain Back pain Constipation Colitis .Exercise asthma

List the 6 cofactors of proper absorption in utilization of calcium within the body and explain the role of each????

Hormonal function - PTH and calcitonin Hydration & electrolytes - transportation Other minerals - synergists Vitamins - intestinal absorption Fatty acids - transport Digestion - needs an acidic environment

What is the importance of sleep?

Importance of sleep: clean up mechanisms, repair tissues (especially in the brain), restoration of important molecules and hormones for signaling, ability to focus/concentrate/learn, handle stress, coordination, optimal function of all nutritional foundations

Communicate the importance of and strategies for sourcing the best available quality, local, and sustainable food as determined by current resources

Importance of: foods that are raised/grown in a sustainable way have a higher nutrient density and therefore provide the body with the nutrients needed to function properly, and they must be obtained through diet. Strategies: shopping locally with CSA's or farmers markets, shop certified organic, Animal Welfare Approved (AWA), free-range, grass-fed and grass-finished beef, certified humane

Recall the major classes of hormones and identify the nutrient components of each

Lipid soluble 1) Steroid hormones - derived from cholesterol (good fats, unrefined complex carbs) 2) Thyroid hormones - iodine atoms and tyrosine (iodine, quality proteins) Water Soluble 1) Amines - modified amino acids (quality proteins) 2) Peptides and proteins - chains of amino acids (quality proteins) Eicosanoid Hormones 1) Fatty acids (good fats, including EFAs)

Explain the big idea for hydration

Many americans live in a chronic state of dehydration

Describe the significance of bone remodeling in calcium homeostasis

Osteoblast - builds bone during times of normal calcium levels in the blood Osteoclast - stimulated by parathyroid hormone and vitamin D releases into bloodstream when calcium is low Osteocyte - bone cell

The main difference between essential and nonessential fatty acids:

Our body cannot produce essential fatty acids whereas our body can synthesize nonessential fatty acids through various biochemical reactions 2 types of Essential Fatty Acids are linoleic acid (Omega 6 - LA) and α-linoleic acid (Omega 3 - ALA) There are various Nonessential Fatty Acids including arachidic acid, stearic acid, and palmitic acid.

What is PAALS?

Pancreas Adrenal Adipose Tissue Liver Skeletal muscles

Discuss the interaction of the pancreas, adrenals, adipose tissue, liver, and skeletal muscle (PAALS) and their importance for blood sugar regulation

Pancreas - endocrine function, releases hormones into body to help regulate blood sugar (insulin and glucagon) Adrenals - during blood sugar dysfunction, they play a bigger role by releasing catecholamines and cortisol to raise, low blood sugar Adipose tissue - stores triglycerides for later energy use Liver - stores glucose as glycogen and is responsible for gluconeogenesis and glycogenesis and glycogenolysis

Discuss the phase 1 and phase 2 detoxification process in the liver

Phase 1: uses enzymes to break down toxins into intermediate and often more toxic metabolites, and make toxins water soluble in order to enter into phase 2 detox Phase 2: is all about conjugation. 6 different pathways are utilized to take water soluble phase 1 metabolites out of the body through feces, bile, and urine. Pathways - glutathione conjugation, sulfation, methylation, glucuronidation, peptide conjunction, acetylation Phase 2 breaks down the metabolites from phase 1 binds them to specific protein molecules that 'escort' them out of the body via bile, feces, and urine

Identify the foundations of health described in the Nutritional Therapy Association paradigm

Properly prepared nutrient-dense whole food diet, digestion & elimination, blood sugar regulation, fatty acids, mineral balance, hydration

Explain what sleep is

Sleep is: a daily period of physiological changes in both the mind and body. Array of different behaviors, including lying down, closing eyes, breathing deeply. Deeper stages, you are less responsive to stimuli but not lost consciousness

Explain the purpose of proper preparation of different foods to improve nutrient density and digestibility

Soak whole grains, nuts, pulses, and seeds to reduce phytates and to make minerals more bioavailable, and easier to digest, and shortens cooking time Sprouting (grains, nuts, pulses) deactivates phytates and lectins making minerals more bioavailable. Sourdough leavening (flour is mixed with a starter culture, salt, and water to create a dough) ferments the flour and breaks down phytate to make minerals more bioavailable, releases lactic acid to reduce the glycemic load of the bread, increase B vitamins and is easier to digest Fermentation and culturing (carbs) - as the bacteria consumes carbs it releases lactic acid which preserves food, produces B vitamins and micronutrients, better gut health, improved cognitive function and mental health, anti-inflammatory and high in nutrition, helps in adrenal support.

Create a food-based client recommendation aimed at improving a client's food quality and nutrient-density, based on culinary wellness principles

Source meat from locally owned farms where they prioritize grass, and pasture raised animals, Source vegetables from locally owned farms practicing regenerative farming to retain soil integrity which enhances nutrient density, specifically locally

Understand the stages of pantry and fridge cleanout and a restock

Stage 0 - Use it or lose it Stage 1 - Examine your fats - replace refined veggie oils with nourishing real food fat Step 1 - clean out veggie oils from pantry Step 2 - check packages (hydrogenated oils, trans fats) Stage 2 - Ditch the chemicals - food dyes, artificial sweeteners, preservatives, artificial flavorings, thickening agents, man made chemicals Stage 3 - Search out the sugar - get rid of foods with added sugar so you're not tempted so you have better choices Stage 4 - Replace refined grains - bleached white or wheat flour Stage 5 - Get more active in the kitchen - swap old staple products, make own food, recreate favorite food items from scratch

Explain the importance of stress management

Stress management is utilizing what the body gives us (energy wise via catabolism) and making sure we stay in a parasympathetic state as much as possible

Illustrate different types of movement and articulate the importance and physiological impacts of each type

Stretching - lengthens body tissues and restores balance Swinging - using up cortisol and enhancing proprioception Play - the macronutrients of movement, exploratory, fun

Describe the influences of mental and emotional health and on the nutritional therapy process

Supporting mental and emotional health involved finding the middle way that puts at rest extremes in behavior patterns Supporting mental and emotional health at times involves supporting a client to feel better so that they can make food choices that match how they feel... they 'eat what they are'. This is the opposite way.

Role of Adrenals in blood sugar regulation

The adrenals then come in as a backup resource when blood sugar falls too low. It receives the message from the pituitary as well and releases cortisol, epinephrine, and noradrenaline into the bloodstream which converts and releases stored energy (glucose) into the bloodstream to raise blood sugar levels. The adrenals are also a part of what we call the HPA axis which can get dysfunctional or slow if being overused on a day to day basis.

What do the PAALS do?

The hypothalamus monitors blood glucose levels, hormone levels (including insulin) and the quantity of post meal nutrients. If blood glucose levels are too high or too low the hypothalamus communicates a needed change of blood sugar levels to the pituitary gland which then directs what we call the PAALS (either hormonally or neuronally) to either increase glycogen to glucose or vise versa to control blood sugar. The pancreas receives this information from the pituitary and either releases insulin to help shuttle glucose into the cell as a stored form of glycogen, or it can release glucagon to stimulate the release of stored glucose and fat out of the cells. The adrenals then come in as a backup resource when blood sugar falls too low. It receives the message from the pituitary as well and releases cortisol, epinephrine, and noradrenaline into the bloodstream which converts and releases stored energy (glucose) into the bloodstream to raise blood sugar levels. The adrenals are also a part of what we call the HPA axis which can get dysfunctional or slow if being overused on a day to day basis. Adipose tissue stores energy as triglycerides if the glycogen stores are full. When blood sugar is too low, triglycerides are converted back to glucose via lipolysis, but also releases hormones acting as an endocrine gland to secrete leptin and ghrelin, both which signal hunger. The liver stores and converts glucose to glycogen and vice versa, as well as converting glucose to triglycerides. Lastly, the skeletal muscles normalize blood sugar by storing excess glucose as glycogen and providing protein for gluconeogenesis.

Role of the Liver in Blood Sugar Regulation

The liver stores and converts glucose to glycogen and vice versa, as well as converting glucose to triglycerides.

Role of Pancreas (Insulin)

The pancreas receives this information from the pituitary and either releases insulin to help shuttle glucose into the cell as a stored form of glycogen, or it can release glucagon to stimulate the release of stored glucose and fat out of the cells.

Role of the Skeletal Muscles in Blood Sugar Regulation

The skeletal muscles normalize blood sugar by storing excess glucose as glycogen and providing protein for gluconeogenesis.

Define Anatomy

The study of the parts of the body

Define Physiology

The study of what the bodie's anatomy does

Early Dehydration signs

Thirst Dark urine Fatigue Cravings Muscle cramps Anxiety headaches/migraines Degradation in memory and concentration

Demonstrate the nutritional therapy approach to help a person navigate dietary intolerances

Through a diverse diet and optimal digestion

How to effectively use stress?

Use stress by moving the body and using the cortisol and energy that was just made available to you

Recognize the importance of micronutrients in a healthy body and recall the broad roles they play

Vitamins - cofactors in metabolic processes, support tissue growth, digestion, elimination, and immune function Minerals - spark plugs to enzyme reactions such as regulating pH of blood, facilitating the transfer of nutrients across cell membranes, proper nerve conduction, contraction and relaxing muscles, regulating tissue growth, providing structure and functional support Macro and micronutrients work in synergy with the other. Can be synergistic or antagonistic.

What Impacts sleep quality?

blue light, noise, EMF, stress, caffeine

Roles of Vitamins

cofactors in metabolic processes, support tissue growth, digestion, elimination, and immune function

What is Glycogenesis?

conversion of glucose to glycogen in liver or skeletal muscle when circulating glucose levels are high

What is Glucagon?

hormone produced in the alpha cells of the pancreas to release stored energy from the cells. Acts as a key to the gate of the cell to get glucose and fat out of the cell.

Roles of Minerals

spark plugs to enzyme reactions such as regulating pH of blood, facilitating the transfer of nutrients across cell membranes, proper nerve conduction, contraction and relaxing muscles, regulating tissue growth, providing structure and functional support

What is Glycogen?

stored form of glucose in liver and skeletal muscles