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Identify and describe the Nutritional Therapy Association's "Foundations".
Six foundations of health: 1) nutrient-dense, properly prepared, whole food diet, 2) Digestion, 3) Blood Sugar Regulation, 4) Fatty Acid Balance, 5) Mineral Balance, 6) Hydration
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Explain the importance of eating a properly prepared, nutrient-dense, whole foods diet, and give specific examples of foods and preparation methods with consideration for bio-individuality.
Provides the fuel and essential building blocks needed to maintain health and balance. General guidelines: 1) eat a diverse range of local, seasonal, organic fruits and vegetables, raw: avocados, peppers, celery. Sauté: onions=flavenols. Cook: tomatoes, carrots, sweet potatoes=licopene, carotene. 2) soaking, sprouting, leavening, fermenting: nuts, seeds, grains, legumes: neutralize problem compounds, increase bioavailability of nutrients 3) choose 100% grass-finished meats, pasture raised poultry/eggs, wild seafood. Examples: Raw:100% grass-fed dairy, steak tartare, wild caught sushi, local raw honey. Cooked: sauté onions=flavenols, cook tomatoes, carrots, sweet potatoes=licopene, carotene. 4) use safe cookware=cast iron, stainless steel, ceramic, parchment paper, beeswax.
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Describe roles, functions and synergistic relationships of macronutrients and micronutrients.
Macronutrients: carbohydrates, fats, proteins. Carbs, as glucose, provides quick energy for brain and muscle. As fiber, provides fuel for microbiome and ensure elimination of waste. Combined with fat and protein, helps us fight infections, grow new tissue, lubricate joints.
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Describe roles, functions and synergistic relationships of macronutrients and micronutrients.
Fats: helps absorb fat soluble vitamins A, D, E, K, improves taste and enjoyment of food. Increases satiety. regulates speed of digestion. High caloric energy for long, low intensity activity. Helps build cell membranes, certain hormones and protects lining of organs.
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Describe roles, functions and synergistic relationships of macronutrients and micronutrients.
Protein: 50,000 different proteins in the body, used as building blocks for tissues, organs, nerves, muscles, and more. Crucial for production of hormones, especially in digestive system.
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Describe roles, functions and synergistic relationships of macronutrients and micronutrients.
Micronutrients: Vitamins and minerals. Vitamins cannot be made by body. Must get in food. Are cofactors in metabolic processes, support tissue growth, digestion, elimination, immune function, prevent deficiency in diseases. Are fat and water-soluble.
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Describe roles, functions and synergistic relationships of macronutrients and micronutrients.
Minerals: cannot be produced by body, must be obtained in food and drink. 18 element minerals required for health. Are "spark plugs", cofactors for enzyme reactions, regulate proper pH of blood, transfer of nutrients across cell membranes, proper nerve conduction, contract/relax muscles, regulate tissue growth, provide structure and functional support.
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Describe roles, functions and synergistic relationships of macronutrients and micronutrients.
Macro & micronutrients do not work in isolation. some are synergistic: enhancing qualities of each other. Others are antagonistic: inhibiting or interfering with the physiological action of others.
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Evaluate a food/mood journal for nutrient density, food variety, and macronutrients optimally balanced for bio-individuality.
Carb range: 22-40% calories, fat range: 28-58% calories, protein: 19-35% calories. One size never fits all.
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