KIN 162 Exam #1 Module 1 &2

Diet and Heart Health

AHA: diet and lifestyle choice can reduce the risk of CV disease Maintain a healthy weight Diet rich in veggies, fruit, whole-grains, high fiber, 8oz oily fish/wk Limit saturated (≤7%) and trans fats (≤1%), and cholesterol Limit beverages and foods with added sugar, use little to no salt, alcohol in moderation if at all

Arrythmia

Abnormal heart rhythm - lead into cardiac arrest - sudden loss of responsiveness, pulse, and blood pressure

Nutrient Timing

Before strength training Provide fuel to the muscles Immediately post workout Heal and rebuild muscles Replenish depleted glycogen Eat through the day At least every 4 hours Steady supply of glucose (fuel) and amino acids (growth)

Cardiovascular Disease

Broad collection of many diseases that affect the heart (cardio) and/or the blood vessels (vascular) According to the American Heart Association (AHA): 86 million Americans have a form of CVD and 1 in 3 will die of CVD

type 2 diabetes

Cells are not responding properly to insulin

type 1 diabetes

Characterized by little to no insulin secretion

Beef and Heart Health

Cholesterol is similar to chicken and fish, but has MORE saturated fats Lean cuts Prepare at home vs. buying

10 General Change Processes

Conscious raising Emotional arousal Environmental reevaluation Self-reevaluation Commitment Helping relationship Countering Reinforcing management Environmental control Social liberation

Diabeties

Diabetes mellitus: metabolic disorder characterized by problems with the body's production or use of insulin (hormone produced by the pancreas)

MyPlate

Enjoy food, eat less Avoid oversized portions ½ plate fruits and veggies Switch to fat-free or low-fat milk ½ grains whole grains Compare sodium Drink water instead of sugar drinks

Why do we have body fat?

Essential body fat Storage fat (adipose tissue) Internal (visceral) External (subcutaneous) Men v. Women BF % apple (android) vs. pear (gynoid) shape

Essential Nutrients

Essential nutrients (indispensible nutrient) Macro- (>few grams) and micro- (usually milli- or micro-grams) nutrients Inadequate disturbed body metabolism, diseases, death Excess disrupt metabolism and be fatal Some foods contain many nutrients (whole wheat bread) some only contain one (table sugar)

Carbohydrates

Foundation of each meal Increase activity = increase # of servings CDC says to eat more than minimum recommendation to help protect against diseases related to aging

Factors that Affect Body Composition

Genetics Biological sex Age Ethnicity Lifestyle/environment Calories consumed Activity level Stress Sleep

Losing weight and keeping it off

Get enough sleep Eat breakfast not hungry throughout the day = less likely to overeat at lunch/dinner Eat consistently 7 days a week Exercise around 1 hr/day and stay active the rest of the day (minimum 300 minutes per week, ~2600 Calories per week) Add weight training so you don't lose muscle mass Muscle mass is more metabolically active than fat mass Remember everyone is unique, so what works for you may not work for the next person Eat the right amounts of foods don't just have coffee or a Red Bull for breakfast Watch portions and eat mindfully Eat whole foods "eat closer to the earth" By choosing wholesome food, lean meats, low fat dairy you will also decrease your risk of cancer, heart disease, hypertension

Fats and Your Diet

Good fish oils and plant fat Less saturated animal fats Cut back on partially hydrogenated oils (trans fat), and coconut and palm oils Helps absorb vitamins K, A, D, E

Fish and Heart Health

Guards against heart disease, hypertension, caner, arthritis, etc. Omega-3 fatty acids What do these help with? Fish oil supplements contain a small amount Be cautious of the methylmercury from pollution in oceans

Spiritual Wellness

Having a set of guiding beliefs, principles, or values that provide meaning and direction in life

CVD prevention

Healthy diet Regular exercise Maintain a healthy weight Quit tobacco use Moderate alcohol consumption Decrease/manage stress Have regular screenings Healthy cholesterol levels Control diabetes

Diabetes risks

Increased risk of heart attack, stroke, kidney disease, blindness, amputation due to high levels of blood glucose In adults, refers to risk of developing Type 2 diabetes

Insulin

A hormone produced by the pancreas or taken as a medication by many diabetics

quality of life

# of healthy years of life

life expectancy

# of years a person is expected to live based off of the year they were born

Stroke

#3 cause of death in US Blood and oxygen supply to brain is interrupted

Peripheral Artery Disease (PAD)

- Atherosclerosis in the limbs (most common in legs) - Leg pain when walking, weakness or numbness, pale limbs - May require amputation in some cases

Self Efficacy

- Expectations regarding one's ability to perform a task - High levels see difficult tasks as challenges instead of something to be avoided - Can be affected by Direct experiences Observational learning (vicarious experiences) Persuasion to a lesser extent

Types of diseases

- Heart Attacks (myocardial infarctions or MI) in heart - Stroke (kills 100,000 Americans/year) in brain Click here to read about symptoms - Coronary heart disease (CAD), hypertension, heart failure, peripheral artery disease (PAD)

Body Image Issues

- Seen that girls at age 6 want to be thinner and girls 10-14have a desire to lose weight - For adolescent's media is a main contributing factor to body image issues - Media contributes to body image distortion - Body dysmorphic disorder (BDD): a psychological disorder characterized by extreme preoccupation with an imagined defect in appearance - May have a fear of being judged by others due to the 'defect' - Muscle Dysmorphia: a preoccupation with perceived lack of muscularity More common in males A form of BDD

Transtheoretical Model of Change

1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance

Enriched and Fortified

1943 FDA mandated that nutrients lost be replaced enriched Fortification: addition of a vitamin or mineral to foods it was not originally present Refined: strips bran of bran and germ (removes fiber, antioxidants, minerals, other compounds)

Gaining weight

1lb = 3,500 Calories Who may have a hard time gaining weight? Why? Eat larger meals plus snacks Eat 5-6x a day Use milk instead of water for smoothies or hot cereals, eat nuts or nut butters Beware or proteins with bad fats Regular resistance training Increase muscle mass challenge muscles to work against resistance to which they are not accustomed Positive energy balance Weight gain is dependent on extra Calories consumed

According to the American Heart Association (AHA):

86 million Americans have a form of CVD and 1 in 3 will die of CVD

Building a Healthy Food Plan

Keys: Prevent hunger Eat throughout the day Curb physiological desire to eat excessive treats and tame psychological desire to reward yourself with treats - Eat at least 3 different types of foods/meal Natural state; eat 'clean' Minimally processes; no labels Moderation 85-95% nutrient dense foods; 10-15% less nutritional Don't label 'good' and 'bad' Balance calories to maintain weight Reduce sodium, trans fats, solids fats, refined grains Increase veggies, fruit, whole grains Eat a variety of protein

Fats

Limit "hard" fats; eat "soft" fats No partially hydrogenated trans fats Trans fats- adds hydrogen to mono- and polysaturated fats Increases LDL and decreases HDL What can this increase the risk of? <1% of diet

Nonessential Nutrients

Nonessential nutrient (dispensable nutrient) Example: creatine (found in AA, so don't need to eat it directly) Recommended Daily Allowance (RDA): Average daily dietary intake sufficient to meet the needs of nearly all healthy individuals (97-98%) Lower Level: Lowest level of dietary nutrient likely to pose no risk of deficiency to those in the general population Upper Level: Highest level of a dietary nutrient likely to pose no risk of adverse health affects to those in the general population

Antioxidants

Nutrients ability to deactivate harmful chemicals (free radicals) Free radicals can attack, infiltrate, and injure vital cell structures Formed daily through normal body processes Can be generated by pollutants Bodies have natural control system that deactivates and minimizes free radical reactions within cells Carotenoids (Pre-cursor of Vitamin A) Vitamin C Vitamin E Selenium

Hypertension causes

Obesity, smoking, high stress, poor kidney or adrenal gland function, poor diet (predisposition)

True or false: The six dimensions of wellness are interrelated.

TRUE Reason: All six dimensions are related. If one dimension is affected (either positively or negatively), others may also be affected.

Transient ischemic attack "mini stroke"

Temporary blockage Typically, does not cause permanent damage Can be a warning sign for a more sever stroke

Atherosclerosis

The build-up of fats, cholesterol, and other substances in and on the artery walls. loss of elasticity in arteries

Physical Wellness

The complete physical condition and functioning of the body

Which of the following statements about the leading causes of death in developing and developed nations are true? (Select all that apply.)

The leading cause of death in developing countries (countries still undergoing development) is communicable diseases. Injuries account for about the same percentage of deaths in developed and developing countries.

Metabolism

The processes that occur in your body to maintain function Resting Metabolic Rate (RMR) Dietary Thermogenesis Physical Activity

locus of control (internal and external)

Internal When a person believes they can positively control their health External When a person believes outside forces control their health

Organic

The way farmers grow and process foods USDA standards 100% organic = all ingredients are organic Organic = at least 95% of ingredients are organic Made with organics = at least 70% of ingredients are organic No chemical fertilizers, insecticides, weed killers No growth hormones, antibiotics, or medications to enhance animal growth and prevent diseases Personal choice; can be 30% more expensive May not need organic: if you peel it, remove top portions Reduce exposure to pesticides and antibiotic-resistant bacteria, are better for the environment, are safer for farmers, and support small farms but...

Energy Balance

Theoretical Other factors that can affect weight Sleep, intensity of workouts, diet, etc. Losing Calories consumed > calories burned Maintaining Calories consumed = calories burned Gaining Calories consumed > calories burned

Body Fat Testing Assessment

There are different ways to assess body fat. Air Displacement Skinfold Measurements Bioelectrical Impedance DXA Hydrostatic Can be ~3% error either direction

Gaining Weight #2

Tips Increase fluids after meals to avoid becoming full on fluids Avoid carbonated beverages that produce gas or bloating Eat small frequent meals Eat nutrient dense, calorie dense foods Avoid foods high in saturated fats and calorically dense, nutrient poor foods Eat within 30-60 minutes post workout Extra carbohydrate perform muscle building exercises at a higher intensity/level increase muscle fiber

Assessing your risk

Uncontrollable factors - Heredity familial predisposition - Biological sex according to AHA risk increases with age <15% under 40yrs ~70% over 60yrs - Ethnicity African Americans: higher prevalence of CVD, high BP, stroke Asian Americans and Latinx: lower prevalence of CVD, high BP, stroke

Which of the following is an example of integrating the dimensions of wellness?

Using physical activity to improve mood

Gestational

Usually appears late in a pregnancy

Cholesterol

Waxy substance that accumulates in the walls of blood vessels throughout the body - Contributes to hardening of arteries - Limits blood flow to heart muscles (heart attacks) - Only in animal products; NOT in plant products Your body naturally makes cholesterol - Foods with saturated fats, particularly trans fats, can increase cholesterol levels in the blood

behavior

observable actions of human beings and nonhuman animals

How fit a person looks, as well as less apparent qualities, such as blood pressure and bone density, are referred to as ______ wellness.

physical

Exercise can be defined as

planned, structured, and repetitive body movements designed to increase physical fitness.

Heart (cardiovascular system)

propels blood and maintains blood pressure

Percent body fat:

proportion of the body weight that is made up of fat Example: A person that is 150lbs and has an estimate of 30lbs of fat is said t have 20% body fat.

Intellectual wellness is characterized by

the ability to think logically.

Which of the following is not an effective strategy for coping with stress?

tobacco use

Systolic

top number of blood pressure when heart contracts

Hemorrhagic

vessel burst

insoluble fiber

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine

congestive heart failure

heart is unable to pump its required amount of blood

coronary artery disease

leading cause of death in the US blood flow in arteries that feed the heart is inhibited

Even in lower-income areas of the U.S., the primary causes of death are linked to

lifestyles

In general, a person achieves occupational wellness by (Select all that apply.)

matching career choices to personal qualities, values, and goals. working in a job that contributes to society.

Motivation

An energized state that directs and sustains behavior Can be affected by internal and external factors

Financial Wellness

Appropriate management of financial resources, a task that typically requires self-discipline and critical thinking skills

Fiber

At least 25g/day Myths Doesn't increase transit time

Losing Weight

Athletes may look for competitive edge through losing, gaining, changing body composition Athletes and fitness enthusiast may have hard times losing weight Some become frustrated with not losing body fat despite hard work and effort

soluble fiber

fiber that dissolves in water or is broken down by bacteria in the large intestine

Factors that Influence Health & Wellness

Physical activity (PA) Diet Weight Stress Sleep Self-care Social support Biology Having fun Socioeconomics Values Principles

Factors that influence behavior change

Predisposing Enabling Reinforcing

Dairy and Calcium

Protein, Vitamin D (fortified), Calcium What does it help prevent and lower the risk of? Calcium and Vitamin D Why is it needed for in the body? Calcium and weight bearing exercises What can it help slow down? What are some examples of weight bearing exercises?

Enviromental Wellness

Recognizes the interdependence of your wellness and the condition and livability of your surroundings

Sodium and Salt

Salt = 40% sodium, 60% chloride Sodium: helps maintain proper fluid balance between water in and around your body's cells Need 1000mg/day of sodium Many Americans consume about 3,400mg/day Less than 2,300mg/day recommended 1,500mg/day in high-risk groups

Occupational Wellness

Satisfaction, fulfillment, and enrichment obtained through work.

Which of the following are associated with spiritual wellness? (Choose every correct answer.)

Showing tolerance Helping others Having compassion

Body Image

Size and shape are unique to a person's genetic makeup Society and media can affect body image People who are obsessed with imperfections typically have lowered self-esteem 25% self-esteem is tied into how you look Learn to love your body

SMART goals

Specific, Measurable, Attainable, Realistic, Time bound1

What is a 'diet'?

Stop thinking of diets as eliminating foods Diet = all food and beverages you consume Losing weight healthfully and successfully depends on: How much you eat When you eat Why you eat

Body Composition

What the body is made of Proportion of body tissues: Muscle, bone, fat, other tissues

Social Wellness

Your ability to develop and maintain positive, healthy, satisfying interpersonal relationships and appropriate support networks

Emotional Wellness

Your ability to manage and express emotions in constructive and appropriate ways

Intellectual Wellness

Your ability to think logically and solve problems in order to meet life's challenges successfully

heart failure

a chronic condition in which the heart is unable to pump out all of the blood that it receives

Health

a continuum from negative health and premature death to no symptoms and positive health

blood vessels

arteries, veins, capillaries

Which of the following are examples of qualities or behaviors that are associated with environmental wellness? (Select all that apply.)

avoiding secondhand smoke recycling

Ischemic:

blood clot

heart attack

blood supply in one of the coronary arteries is blocked off ( no oxygen)

Diastolic

bottom number when the heart is at rest; in between beats

angina pectoris

chest pain that results when the heart does not get enough oxygen or reduced blood supply

Hypertension

consistent high blood pressure - force of blood pushing against the walls of your vessels - major risk factor for heart disease and main factor for stroke - lead into weakening of the heart and damage to vessels

Financial wellness requires which of the following? (Select all that apply.)

critical thinking skills self-discipline

Which of the following are examples of noncommunicable (chronic) diseases? (Select all that apply.)

diabetes cancer heart disease

Cancer and diet

diet is a factor in 35% of cancer cases and can prevent 1/3 of cancer deaths - people who eat 5 servings of fruits and veggies a day have a 40% lower risk for some cancers - low fat diet; <30% of calories from fat

habit

eoccurring behavior, often unconsciously, that develops into a pattern

Wellness

multiple dimensions one must work to balance to create an overall healthy life