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SherwinJTB on YouTube: Clarinet – An Overview of Nutrition

Chapter One

Sherwin are you eating a nutritionally balanced diet? Obviously not! I’m aware that nutrition exists, but I have no knowledge where to begin. Perhaps this book I’m reading will help me decide on better food choices so I can eat healthy. Sherwin did you know that energy and nutrients from foods help maintain our body? I know that the energy from foods helps me play the clarinet and the nutrients keep me from getting hungry. Sherwin how many types of organic nutrients are there that yield energy? The three major types are called carbohydrates, fat and protein. Sherwin did you know vitamins are organic? Now I do, but don’t expect vitamins to give you any energy.

Sherwin don’t you find it strange that minerals are in the body? I think they’re important, but some of them are supposedly a nuisance because of their inorganic nature. Sherwin you drink water everyday don’t you? We have water restrictions in Australia, but I manage to gulp down a few glasses of filtered and refrigerated water. Sherwin do you consider what we’re doing science? We’re asking a whole heap of questions so I consider this research. Sherwin do you believe in rumors? Much as I want to believe the girl next door scientists provide experimental values that go through rigorous testing until they are valid.

Sherwin what exactly is dietary reference intakes? It’s just nutrient recommendations that scientists came up with. Sherwin who can use these nutrient recommendations? They only work if you’re already healthy since people who are malnourished or have medical problems can skew results. Sherwin is my country involved with nutrient standards? There are at least 40 nations worldwide that follow these nutrient recommendations, but they can vary slightly due to food habits and physical activities of that nation. Sherwin are there professionals that can help me prepare a nutrition assessment? Individuals can seek help from a registered dietitian or a physician trained in clinical nutrition.

Sherwin does my nation promote health and prevent disease? No idea, but there is an initiative running under the jurisdiction of the U.S. Department of Health and Human Services called Healthy People. Sherwin do I have a chronic disease? People who have consumed excess nutrients such as foods with high fat are vulnerable to chronic disease. Sherwin are there risks involved with chronic disease? The more risk factors you have the greater chances there are of developing a disease. Sherwin where do I find more information about nutrition? Nutrition knowledge derives from scientific research found in peer reviewed articles and journals by scientists.

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SherwinJTB on YouTube: Clarinet – Planning a Healthy Diet

Chapter Two

Sherwin can you list the six basic diet planning principles? Sure, they are adequacy, balance, kCalorie (energy) control, nutrient density, moderation and variety. All these terms may be new or familiar to you, but the book I’m reading will give a much broader explanation if you want to read further. Sherwin did you know that junk food provides empty kCalories without much nutrients? I’ve always wondered about this because foods may provide energy, but only offer traces of protein, vitamins, minerals and fiber that can help maintain the body. Sherwin can you list the five food groups that can help achieve adequacy, balance and variety? Simply put there is bread, vegetables, fruits, meat and milk products. Sherwin did you know there are exchange lists to help you achieve kCalorie control and moderation? There are exchange lists found in the Appendix of the book to guide you through the amount of nutrients and energy found for each type of food.

Sherwin have you noticed there are exchange lists labeled on most foods? I think more people would be familiar with the term nutrition facts printed somewhere on the package. Sherwin do you eat whole-grain bread because it is more nutritious? Whole-grain bread may contain more nutrients, but I still prefer the simple taste of enriched white bread. Sherwin do you read the ingredients of food labels? Not really, but I’ll definitely buy the products that are nutrient dense and contain less fat. Sherwin did you know that the Food and Drug Administration (FDA) require that large companies label foods with nutrient information per serving? Well, now I know.

Sherwin do you know much about nutrition facts? I know that food labels has a panel of information that includes quantities such as energy, sodium, fiber, vitamins, minerals and nutrients per serving. Sherwin should you be concerned about daily values found on food labels? Of course, these recommended daily intake of nutrients by the FDA is important for our health. Sherwin do you know how a food product can claim to be cholesterol-free? To implicate these claims the food product must contain less than 2 milligrams of cholesterol and no more than 2 grams of saturated fat per serving. Sherwin I noticed some foods have health claims? The FDA approves such claims only if the food substance is related to a disease or health condition and can be heavily supported by scientific research.

Sherwin are there programs to educate consumers about food labels? The FDA has designed a few models, but we also have to thank the numerous health organizations, the food industry and government agencies that help share useful information. Sherwin can you tell me more about fiber? Fiber can prevent cancer and control diabetes by binding substances in the digestive tract. Sherwin do I really have time preparing myself nutritious meals? It can be quite a challenge if your groceries and kitchen facilities are limited. Sherwin do you have a shopping list? Unless you have very good memory it would be wise to create a shopping list before traveling for groceries.

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SherwinJTB on YouTube: Clarinet – Digestion, Absorption and Transport

Chapter Three

Sherwin are you interested in what happens inside the human body after eating? Well, I find it interesting that our stomachs become bigger after consuming too much. From the moment we swallow our food the digestion begins. Sherwin is there a purpose for digestion? Our bodies are capable of breaking down foods into nutrients so that they can be absorbed. Sherwin can you list the gastrointestinal tract (GI) that food pass through? The GI tract is a tube of muscle that starts in the mouth, through the esophagus, stomach, small intestine, large intestine, rectum and then out the anus. Sherwin did you realize that we are unaware of what is going on inside us most of the time? We are not conscious of this because we simply cannot see our internal organs moving.

Sherwin do you know the difference between enzymes and hormones? Enzymes can speed up the process of chemical reactions such as hydrolysis while hormones are more like chemical messengers that can influence enzymes. Sherwin are all nutrients digestible? Carbohydrates, fat and proteins can be broken down; however, some vitamins, minerals and water are absorbed as they are. Sherwin do you know where most of the absorption takes place? This would be happening inside the small intestine that could be as long as ten feet. Sherwin where do absorbed nutrients in the small intestine go? They can enter the blood if water soluble and are small fat fragments or enter the lymph if they are fat soluble.

Sherwin what happens after nutrients are absorbed into our bloodstream? They are now at the mercy of our circulatory system throughout the body. Sherwin can fats inevitably enter our bloodstream? All nutrients eventually enter our bloodstream, but those that are fat soluble bypass the liver after absorption. Sherwin can you list health factors that influence GI function? There is physical immaturity, aging, illness and nutrition. Sherwin can you tell me more about the hormone gastrin? Gastrin helps maintain the pH of our stomachs between 1.5 and 1.7 by stimulating glands to secrete components of hydrochloric acid.

Sherwin what are the processes that help break down the foods we eat intro nutrients? Digestion and absorption both depend on the hormonal system and the nervous system working together. Sherwin can list a few common digestive problems? Choking, vomiting, diarrhea, constipation, belching, heartburn and ulcers. Sherwin do you have a strategy to reduce vomiting? I’ve been known to vomit after drinking too much water so try to rest and only drink small amounts of fluid until you feel better. Sherwin what is your ultimate goal for eating healthy? Simply taking the time to enjoy your meals can increase a positive outcome for your health physically and emotionally.

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SherwinJTB on YouTube: Clarinet – The Carbohydrates: Sugars, Starches and Fibers

Chapter Four

Sherwin what atoms are carbohydrates made out of? They would be carbon (C), oxygen (O) and hydrogen (H). Nutrients also contain nitrogen (N). Sherwin do you know the two types of simple carbohydrates? They are the monosaccharides and disaccharides. Sherwin is there a difference between these two types of simple carbohydrates? A disaccharide has two monosaccharides linked together by a chemical reaction called condensation and this link can be broken by hydrolysis. Sherwin did you know that the monosaccharide glucose is chained together and stored as glycogen? Glycogen is a polysaccharide that I like to think of as back up energy for humans.

Sherwin did you know that plants produce starch instead of glycogen? Humans can eat plants that contain starch and hydrolyzes them to glucose as usable energy. Sherwin did you know that there are nonstarch polysaccharide fibers that can be either soluble or insoluble? They are both indigestible food components; however, soluble fibers can break down into a gel whereas insoluble fibers do not dissolve in water. Sherwin did you know that the gastrointestinal (GI) tract breaks down carbohydrates from polysaccharides to disaccharides and finally to monosaccharides? The ultimate goal from mouth to small intestine is to form many units of glucose. Sherwin do you know if you have lactose intolerance? The ability to break down lactose that is found generally in milk reduces as we grow older and as a result is left in the intestines undigested.

Sherwin what happens if we run out of glucose and glycogen? The body begins a process called gluconeogenesis that converts protein to glucose. Sherwin did you know that each cell in our body requires glucose? Each body cell depends on glucose as their main source of energy and glycogen in the liver when needed. Sherwin is consuming excess sugars deemed detrimental to our health? Too much sugars can provide energy without nutrients and can also lead to tooth decay. Sherwin are sugars solely to blame for obesity? Our bodies are more likely to store fat if we eat foods that are high in sugars and fats.

Sherwin is there a dietary guideline for sugar intake? The magic number is less than 10% of our daily food intake. Sherwin is consuming too much fibers harmful to my health? A high fiber diet can cause symptoms such as abdominal discomfort and obstruct the GI tract, but 40 grams per day is beneficial as suggested by the World Health Organization. Sherwin are there dietary recommendations for carbohydrates? The Food and Drug Administration (FDA) provided a dietary guideline of 60% from the daily energy intake. Sherwin is there an alternative for sugars? The FDA has approved some artificial sweeteners in foods so we can enjoy delicious flavors without the energy intake, but remember to eat with moderation.

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SherwinJTB on YouTube: Clarinet – The Lipids: Triglycerides, Phospholipids and Sterols

Chapter Five

Sherwin can fats cause ill health? You need to consume an adequate amount of fats; however, when you take in too little or too much that is when problems can arise. Fats (solid) and oils (liquid) in foods are a type of lipid called triglycerides. Sherwin what are fatty acids? They are organic molecular structures with differing amounts of chained carbon atoms that include a methyl group at one end and an acid group at the other. Sherwin can you explain a little more about triglycerides? They are composed of a glycerol which is a type of alcohol that is attached to 3 fatty acids. Sherwin is there a difference between saturated fats and unsaturated fats? Saturated fats are more likely to be solid whereas unsaturated fats at room temperature are liquid.

Sherwin are phospholipids similar in structure to triglycerides? Instead of 3 fatty acids they contain 2 fatty acids and a phosphate group attached to the glycerol. Sherwin did you know sterols are organic compounds that are arranged in rings? Quite different in molecular structure to the other 2 lipids they are useful with bile acids, the sex hormones, the adrenal hormones, vitamin D and cholesterol. Sherwin what is the ultimate goal that lipids go through inside the gastrointestinal tract? To break down triglycerides into monoglycerides that is a compound of glycerol and 1 fatty acid. Sherwin where are lipids absorbed after digestion? Absorption takes place into our bloodstream after entering the small intestine.

Sherwin can cholesterol be labeled as good or bad? LDL (Low-Density Lipoproteins) compounds primarily composed of cholesterol are considered less healthy than HDL (High-Density Lipopproteins) that are primarily composed of protein. Sherwin do fats have other uses other than energy? Fat helps insulate the body by keeping you warm and can serve as shock absorbers by adding cushion support to your vital organs. Sherwin do you know much about the essential fatty acids? The body can produce fatty acids, but there are two essential fatty acids that you should include in your diet to meet physiological needs. Sherwin what are these two essential fatty acids? Linoleic acid (18-carbon omega-6 fatty acid) and linoleic acid (18-carbon omega-3 fatty acid).

Sherwin when is fat used for energy? When you rest around 60% of the energy supplied comes from fat. Sherwin would you recommend eating less fat? Fat is best known for increasing the risks of chronic diseases so you should eat less fat to stay healthy. Sherwin are there dietary fat recommendations that is essential for good health? Less than 30% of the daily intake of foods are to contain fat and less than a third of that fat should be saturated, but also remember to keep cholesterol intake below 300 milligrams. Sherwin what terms do chemists use as alternatives to fat products? When buying food products you may be familiar to catch phrases such as fat-free, low-fat and reduced fat.

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SherwinJTB on YouTube: Clarinet – Protein: Amino Acids

Chapter Six

Sherwin how are proteins different to carbohydrates and lipids? Protein is an organic compound composed of carbon, hydrogen, oxygen and nitrogen. It is the nitrogen forming amino acid groups that chemically distinguish proteins from other nutrients. Sherwin are proteins really that complex? Each protein can contain about 20 amino acid groups and each of those amino acid groups have another side group or side chain attached to them. Sherwin what is the ultimate goal that the body goes through after eating foods containing protein? Enzymes help break down their long stranded bonds into the simpler form of amino acids and all this begins inside the stomach. Sherwin when does the absorption of amino acids take place? Intestinal cells absorb amino acids once they are made available inside the small intestine.

Sherwin how many different kinds of proteins can be found in a human body? The body has been estimated to contain about 10,000 to 50,000 proteins and with research can help define each one. Sherwin are proteins important? They have many roles inside the human body such as growing, repairing and replacing tissue. Sherwin can you list these protein functions found in the body? Growth and maintenance, enzymes, hormones, fluid balance, acid-base balance, transportation, antibodies and energy. Sherwin how do vegetarians meet their protein needs? They can eat a variety of foods such as whole grains, legumes, seeds, nuts and vegetables.

Sherwin did you know that researchers have provided different measures of protein quality? They have amino acid scoring, biological value, net protein utilization, protein efficiency ratio and PDCAAS (protein digestibility-corrected amino acid score). Sherwin how come there are protein regulations for food labels? These food labels help in dealing with malnutrition worldwide by giving out quantifiable information of digestibility and its ability to support growth. Sherwin what is the most prevalent form of malnutrition in the world called? People who are deprived of protein and energy results into protein-energy malnutrition (PEM). Sherwin can excess amounts of protein cause health problems? Over-consumption can lead to heart disease, cancer, adult bone loss (osteoporosis), weight control and kidney diseases.

Sherwin are there recommended intakes of protein? Here are daily recommended food intake percentages of nutrients; 30% fat or less, 55% carbohydrate or more and 15% protein. Sherwin did you know that dietary supplements of amino acids can be inappropriate and harmful? You need to physically train your muscles because protein supplements do not build muscle and are considered dangerous. Sherwin how do people become categorized as vegetarians? They are labeled as such because they choose to exclude foods they eat like red meat, chicken, fish, eggs, milk and milk products. Sherwin are there health benefits in having a vegetarian diet? They can maintain a healthier body weight, healthy blood pressure, suffer fewer diseases than meat eaters and have lower mortality rates linked to cancer than others.

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SherwinJTB on YouTube: Clarinet – Metabolism: Transformations and Interactions

Chapter Seven

Sherwin how is metabolism related to foods? The previous chapters mentioned the energy yielding nutrients of carbohydrates, lipids and proteins. The body processes these foods and figures out how to spend the energy through chemical reactions. Sherwin is there a common pathway that energy passes through? Fats, carbohydrates and amino acids once broken down eventually pass through the same route so that they can be used as energy. Sherwin can you name the metabolic breakdown process for glucose? The anaerobic breakdown of glucose to pyruvate is called glycolysis. Sherwin what about the breakdown of triglycerides? Once broken down to pyruvate the fatty acids are formed into acetyl CoA which is also known as fatty acid oxidation.

Sherwin where did the Krebs cycle come from? Named after the biochemist and also called the TCA (tricarboxylic acid) cycle is where metabolic reactions break down acetyl CoA to carbon dioxide and hydrogen. Sherwin when can the usable energy finally be released? After the TCA cycle there are electron transport chains that are able to release this energy. Sherwin how come proteins are less accessible as energy than the other nutrients? Before amino acids are able to enter the metabolic processes they must go through a process called deamination to remove the nitrogen-containing amino groups. Sherwin how do you remove excess nitrogen that are unused inside the body? Your body needs water to flush out unwanted nitrogen or you may be at risk of accumulating urea.

Sherwin where exactly is the TCA cycle aerobically taking place? This is the common pathway that all broken down nutrients eventually pass through and takes place inside the mitochondria of each cell. Sherwin what is the difference between anabolism and catabolism? Anabolism requires energy to form larger molecules whereas catabolism releases energy to break down these larger molecules. Sherwin do you know which nutrient has the most potential for yielding energy per gram? Fat is capable of providing the most energy from foods, but if not used can be simply stored as fat. Sherwin does that mean metabolism can affect weight gain? Regardless if the foods we eat contain protein, carbohydrates or fat this unused energy will inevitably be stored as fat.

Sherwin when does the body require energy? The human body is endlessly using up energy whenever it can and even while you sleep. Sherwin what happens during fasting? This may increase the breakdown of fats, but metabolism slows down and the body tries to conserve energy. Sherwin what are the risks involved with starvation? Energy deprivation can cause physical symptoms such as wasting, slowed metabolism, lowered body temperature and reduced resistance to disease. Sherwin can consumption of alcohol impair health and nutrition? Alcohol can interfere with our metabolism and is a substance that can modify bodily functions.

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SherwinJTB on YouTube: Clarinet – Energy Balance and Body Composition

Chapter Eight

Sherwin how do you achieve a stable body weight? The daily energy input equals your daily energy output. Keep in mind though that overfat does not necessarily mean to be overweight. Sherwin where does this energy come from? Expendable energy comes from the foods and beverages that we eat and drink. Sherwin how do scientists find out how much energy there are in foods and drinks? There is an instrument called a bomb calorimeter that can measure how much heat energy is released from foods to give us an estimate. Sherwin did you know that the body can influence how much and how often you eat? Before, during and after you eat the body can signal symptoms of hunger, appetite, satiation and satiety.

Sherwin are there signals other than hunger that can lead to food seeking? People can gain cravings or ignore hunger for whatever reason and this can be either a negative or positive stress eating behavior. Sherwin what is the process of body expenditure called? Your ability to form heat in your body is namely thermogenesis. Sherwin can you list the components of this expenditure? Thermogenesis can be categorized into basal metabolism, physical activities, thermic effect of food and adaptive thermogenesis. Sherwin can you explain a little more about adaptive thermogenesis? This component is not included in calculations because it is extremely variable for each individual such as the environment you live.

Sherwin what do researchers include to asses your body composition for body weight? They can measure how much your body can hold in fat, muscle, bone, lean tissue and water. Sherwin how do you know if you are underweight or overweight? The most recommended form of assessing your body weight is by using the BMI (Body Mass Index) method. Sherwin is this BMI method reliable? The BMI is simply your body weight in relation to your height, but the error lies in finding the risk for disease. Sherwin can too much fat in the body increase health risks? Researchers have provided a limit where excess fat can be unhealthy and this can increase in age; 22% for young men and 32% for young women.

Sherwin what are some health risks involved with body fat? Risks can include cardiovascular disease, diabetes and cancer. Sherwin does that mean being underweight or overweight can pose a threat to your life? The BMI can help decide or at least take precautions so that people do not fall into the danger zone. Sherwin do you trust fad diets? I usually do not trust fad diets as scientists provide a much safer solution if any. Sherwin what is the ultimate goal for having a balanced body weight? To prevent disease and to keep your body healthy with nutrition.

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SherwinJTB on YouTube: Clarinet – Weight Management: Overweight and Underweight

Chapter Nine

Sherwin what do you know about fat cell development? There are two ways fat can develop inside the body. Hyperplastic obesity is when fat cell numbers increase and hypertrophic obesity is when fat cell size increases. Sherwin do you know why people regain their weight after losing fat? Unfortunately once your fat cell numbers increase you cannot make them disappear and there is an enzyme (lipoprotein lipase or LPL) that helps promote fat storage. Sherwin can your genetics make you gain weight? There is an obesity gene called leptin that can influence your appetite; without it you will most likely eat more and gain weight. Sherwin are there ways we can control our body weight? Overeating and physical inactivity are two major causes for weight gain.

Sherwin is there a healthy reason to lose weight when obese? There is much controversy when it comes to being normal so becoming slender should only be an option if risk of a disease is involved. Sherwin are there any dangers with losing weight? You have to watch out for fad diets, weight cycling and psychological problems that can cause negative outcomes. Sherwin are there aggressive treatments for obesity? There is a degree of obesity that can be labeled as a chronic disease and drugs may be an option, but there are gimmicks that can be fraud. Sherwin are there risks involved with surgery for clinically severe obesity? Surgery needs lifelong supervision because they are complicated procedures that can lead to serious casualties.

Sherwin what is successful weight management? When you realize that planning and eating healthy is more reliable than dieting for weight loss. Sherwin do you have the key to good health? It is the combination of regular exercise and sensible eating. Sherwin can your attitude help manage life better? Simple tips with behavior like thinking of alternative ways other than eating to deal with emotions and stress can improve energy balance. Sherwin how do you maintain your weight? You must continue to eat healthy and be physically active daily or else old habits will arise if any and most efforts lost.

Sherwin how do you prevent excessive weight gain? Eat your regular meals while limiting snacks; drink water instead of high energy beverages; include less than 30% of your daily energy intake as fat; and remain physically active each day. Sherwin are there problems with being underweight? This can leave your body undernourished and can find it difficult in gaining weight. Sherwin how can you gain weight? By eating energy dense foods so that you are not at a loss for energy and exercise to build muscle. Sherwin can you name two common eating disorders from being underweight? There is anorexia nervosa and bulimia nervosa.

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SherwinJTB on YouTube: Clarinet – The Water-Soluble Vitamins: B Vitamins and Vitamin C

Chapter Ten

Sherwin are all vitamins water soluble? Only the B vitamins and Vitamin C are water soluble. The other vitamins A, D, E, and K are fat soluble. Sherwin do vitamins provide you with energy? Unfortunately vitamins are not energy-yielding nutrients, but they can help your body use up energy that is already inside the body. Sherwin can consumption of alcohol increase the risk of thiamin deficiency? Alcohol can impair thiamin absorption and will result into a disease called beriberi that damages the nervous system. Sherwin can you list some food products where I can get some riboflavin? Fried liver, plain yogurt, reduced-fat milk, fortified corn flakes, hard cooked eggs, cooked broccoli and raw spinach.

Sherwin are there recommendations to how much we take in with vitamins? Niacin being one of them has a recommended dietary allowance (16 mg RDA for men and 14 mg RDA for women) called niacin equivalents (NE) where 1 NE equals 1 mg of niacin or 60 mg of tryptophan. Sherwin what is biotin? It is a coenzyme that plays an important role in your metabolism to keep it running. Sherwin are there digestive symptoms related to pantothenic acid deficiency? You can experience vomiting, nausea and stomach cramps. Sherwin is too much vitamin B6 toxic? Toxicity symptoms appear neurologically as depression, fatigue, irritability, headaches and nerve damage that can cause numbness or muscle weakness.

Sherwin what do I need to know about neural tube defects? Specifically targeted at pregnant women to increase folate intake to prevent damage to the central nervous system of developing children. Sherwin how dangerous is vitamin B12 deficiency? More noticeable for older people when their stomach cells are damaged, but other symptoms may involve muscle weakness and irreversible neurological damage. Sherwin what does non-B vitamins mean? They are dietary compounds considered to be impostors and non-essential by nutrition scientists. Sherwin can you tell if you are having vitamin deficiency or toxicity problems? It would be difficult for an untrained person to distinguish between symptoms and causes so it would be better to visit a registered dietitian.

Sherwin can you list some food products that are high in vitamin C? Raw and chopped red bell pepper, kiwi, cooked brussel sprouts, cooked broccoli, fresh grapefruit juice and an orange. Sherwin what are the recommended daily intakes for vitamin C? RDA for women is 75 mg/day and RDA for men is 90 mg/day. Sherwin are there minimum and maximum daily intake levels for vitamin C? 10 mg/day can prevent scurvy while 3000 mg/day can cause adverse consequences. Sherwin what agencies are responsible for dealing with supplements? There is the Food and Drug Administration (FDA) and the Federal Trade Commission (FTC).

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SherwinJTB on YouTube: Clarinet – The Fat-Soluble Vitamins: A, D, E and K

Chapter Eleven

Sherwin what requirements do fat-soluble vitamins require for absorption? Your body produces bile that help absorbs them. However; they are much more difficult to excrete than water-soluble vitamins and can increase the risk of toxicity. Sherwin can you name the three active forms of vitamin A in your body? Known as the retinoid compounds they include retinol, retinal and retinoic acid. Sherwin how does vitamin A safely travel into your bloodstream? They are picked up from the liver storage by a special transportation system called the retinol-binding protein (RBP). Sherwin how come vitamin D is considered a non-essential nutrient? Provided that humans are under sufficient sunlight you do not require vitamin D from foods.

Sherwin what is the unique term that scientists use to recognize active vitamin D? After synthesis the final product is called 1,25-dihydroxycholecalciferol (or calcitriol). Sherwin what is the role of vitamin D? There are numerous functions, but the major role in bone growth is to maintain the blood concentrations of calcium and phosphorus. Sherwin where can I find a useful source of vitamin E? Vegetable oils are known to have a component that can be readily converted into Alpha-tocopherol in our bodies and have vitamin E activity. Sherwin what is the major role of the fat-soluble vitamin E? They prevent the destruction of our body cells of more free radicals by acting as an anti-oxidant.

Sherwin what are some symptoms of vitamin E deficiency? One includes loss of muscle coordination / reflexes and the second being impaired vision / speech. Sherwin what do you know about vitamin K? Technically they are associated with the process of blood clotting so that we are not prone to bleeding as much. Sherwin who are vulnerable to vitamin K toxicity? They can include infants and pregnant women who are prescribed with supplements. Sherwin where is vitamin K produced? With the help of billions of bacteria inside your GI tract they are made, synthesized and later stored in your liver.

Sherwin what roles in general do the fat-soluble vitamins provide? They help maintain growth and maintenance of the eyes, skin, GI tract, lungs, bones, teeth, nervous system and blood. Sherwin how are fat-soluble and water-soluble vitamins similar? They do not work alone meaning that one vitamin needs the help of another vitamin to work properly. Sherwin are there ways to prevent diseases in your body? Eating generous amounts of fruits and vegetables help battle against disease. Sherwin would you recommend vitamin pills? I would prefer eating a healthy diet with real foods.

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SherwinJTB on YouTube: Clarinet – Water and the Major Minerals

Chapter Twelve

Sherwin did you know that your body is made up of about 60% water? More than half your body weight is composed of water. Adults should consume at least 4.2 milliliters (mL) of water per kilojoule (kJ) expended. Sherwin is there an organ that helps keep water balance in your body? The kidneys absorb water when the blood volume is too high and is also used as a storage when the body needs it. Sherwin what happens if there is too much water inside your cells? The cells may rupture and if there is not enough water they can collapse. Sherwin are there overwhelming cases that the body cannot handle when dealing with water balance? Medical emergency may be required if there is too much sweating, vomiting, diarrhea, burns or wounds.

Sherwin did you know that fluids in the body help maintain an acid-base balance? The normal concentration of ions (pH) in the body ranges from 7.35 to 7.45. Sherwin can you list the major minerals? There is calcium, phosphorus, potassium, sulfur, sodium, chloride and magnesium. Sherwin can you tell us something about sodium? Foods either processed or cooked have added salt that contain sodium while fresh fruits, vegetables, milk and meat have little. Sherwin what do you lose by vomiting? Chloride ions are flushed out and these are needed to help maintain acidity in the stomach.

Sherwin why is Potassium important in your body? It plays a big role in homeostasis (constant condition) such as keeping a steady heart beat. Sherwin where would you find most of the calcium in your body? 99% of the calcium is in your bones and teeth. Sherwin what are some of the best sources per kcalorie for calcium? Spinach, broccoli, green beans, milk, plain yogurt, cheddar cheese, Swiss cheese and tofu. Sherwin what is the health problem caused by calcium deficiency? Osteoporosis is a condition where bone loss leads to fracturing.

Sherwin what is the second most abundant mineral in your body? Second to calcium is the mineral phosphorus. Sherwin which mineral barely qualifies as a major mineral? Nonetheless, magnesium is vital to ensure normal blood concentrations. Sherwin is there a recommended daily intake for sulfur? No, but deficiency may occur if you lack protein. Sherwin what consequence is there with smoking and drinking alcohol? They increase your risk of osteoporosis.

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SherwinJTB on YouTube: Clarinet – The Trace Minerals

Chapter Thirteen

Sherwin what are trace minerals in regards to nutrition? They are essential minerals required for health. They are categorized as such because they amount to 5 grams or less inside your body. Sherwin do you know the most common deficiency that young children and pregnant women have? They lack iron and initiatives to solve this problem can reduce it. Sherwin what can happen if you have iron overload (hemochromatosis) where you absorb too much iron? Research suggests that iron toxicity can lead to heart disease, cancer and poisoning. Sherwin have you heard about growth retardation? This is commonly known as dwarfism where the body has zinc deficiency.

Sherwin what foods can you eat to help growth and development? Protein-rich foods that contain zinc include oysters, beef, poultry, legumes and nuts. Sherwin do you know where the major source for iodine can be found? They are mostly in the ocean where manufacturers can package iodized salt. Sherwin did you know that selenium helps as an antioxidant? This trace mineral prevents free radical formation or a chain reaction that can be disastrous to your health. Sherwin did you realize copper has various roles in metabolism? Much like selenium they are defenders and against free radicals in addition to reactions that help release energy in your body.

Sherwin is having a balanced diet important? Eating foods with too much calcium and iron can limit your absorption of manganese. Sherwin how do you prevent fluorosis that troubles tooth development? Reduce the fluoride content of the water supply, limit your tooth paste use and only take prescriptions from supplements as recommended by your physician. Sherwin what role does chromium have in your body? It is required to enhance insulin action plus carbohydrate and lipid metabolism. Sherwin what is one of the least problematic trace element? Molybdenum has unknown deficiency or toxicity symptoms in humans, but animal studies have shown to cause kidney damage and reproductive abnormalities.

Sherwin what about the other trace minerals? Ongoing research is still required if we are to label them as essential. Sherwin what are heavy metals? These include lead, mercury and others that oppose the health of your body. Sherwin can you simplify how to eat? Humans eat foods, not nutrients. Sherwin have you heard about the controversy of functional foods? With the use of technology foods are created or manipulated in such a way to promote optimal health.

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SherwinJTB on YouTube: Clarinet – Fitness: Physical Activity, Nutrients and Body Adaptations

Chapter Fourteen

Sherwin are you physically active? No, but I am sure that nutrition can help with your mental, emotional and physical health. Fitness can help you improve your overall performance in life. Sherwin what is the opposite of fitness? If you are sitting down most of the time then you are living a sedentary life. Sherwin how can fitness help with your everyday life? The great thing about fitness is that it promotes health and prevents diseases. Sherwin can you list the components required for fitness? You need flexibility, muscle strength, muscle endurance and cardiorespiratory endurance.

Sherwin have you heard about the ACSM society? The American College of Sports Medicine (ACSM) promotes exercise sciences and clinical sports medicine. Sherwin what is involved in a balanced fitness program? Aerobic activity for cardiorespiratory fitness, stretching for flexibility and weight training for muscle endurance. Sherwin what is anaerobic activity? Where the body uses up energy by acts of strength, agility and split-second surges of power. Sherwin how long can you maintain high intensity exercise? Not very long as the body accumulates lactic acid from anaerobic activity and exhaustion takes place.

Sherwin do you have a fitness tip to share? If you want to burn fat you will need to exercise aerobically as in low-moderate intensity workouts for long durations. Sherwin can you order the importance of nutrients? Carbohydrates comes first, fat comes second and protein comes last, but also keep in mind that protein is regularly used during anaerobic activity. Sherwin what can you not live without? Your body requires plenty of fluids so drink some water before, during and after exercise. Sherwin what fluids can your body live without? Poor choice in beverages for exercise would have to be caffeine and alcohol.

Sherwin remind us again about energy usage from nutrients? About 60% of your daily energy needs is from carbohydrates, 20-30% is from fat and 12-15% is from protein. Sherwin do you agree that nutrition improves physical performance? Nutrition from foods is acceptable, but not from pills or powders. Sherwin does that mean supplements are a waste of money? Promises of magic have often led people to believe such stories and I detest the use of supplements that cost lives. Sherwin what do you think is the most dangerous and illegal ergogenic hormonal supplement in history? Anabolic steroids is condemned by the ACSM and is banned from use by the International Olympic Committee.

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SherwinJTB on YouTube: Clarinet – Life Cycle Nutrition: Pregnancy and Lactation

Chapter Fifteen

Sherwin can you please tell us when your life began? It all starts with conception or is better known as fertilization. After the union of a male sperm and female ovum can development take place. Sherwin what are the three stages after conception? There is the creation of the zygote, the embryo and later into the fetus. Sherwin how vital are the critical periods of pregnancy? There is a window of time when certain events are irreversible and nutrition is required. Sherwin is weight an issue prior to conception? Being an underweight (BMI<19.8) or overweight (BMI>26) child bearer can cause health problems to a newly born.

Sherwin can you list the major components of weight gain during pregnancy? There is an increase in breast size, fluids, placenta, blood supply, muscle, fat and the infant at birth. Sherwin would you recommend low impact exercise for pregnant women? Being physically fit has its advantages and may remove stress and discomfort if done correctly. Sherwin how is nutrition involved during pregnancy and lactation? Pregnant women require an increase of nutrients for herself and the infant to maintain growth and development. Sherwin what kind of discomforts are pregnant women to look out for? Things of concern could be nausea, constipation, heartburn and food sensitives.

Sherwin what do you know about high-risk pregnancies? Problems can occur such as premature delivery, difficult birth, retarded growth and birth defects. Sherwin have you heard about the WIC program that provides nutrition education? It is a food assistance program for pregnant women, infants and children. Sherwin did you know that early prenatal care can prevent many diseases? In most cases the health of the mother or fetus can be diagnosed and treated early to decrease risks. Sherwin why is teenage pregnancy a major public health problem? Teenagers compared to adult women have higher chances of infants suffering from physical problems and requiring intensive care.

Sherwin are there problems other than malnutrition mothers should be aware of? Alcohol, drugs, herbal supplements and smoking poses great risks to the life of infants. Sherwin did you know that lactation is automatic, but breastfeeding is not? Mothers can produce milk from their breasts automatically; however, breastfeeding must be learned. Sherwin should women be wary of how much caffeine they drink during lactation? Limit daily caffeine usage to two cups or less or else it can interfere with the iron intake for your infant. Sherwin what about alcohol intake? Two drinks a day is enough to retard the growth of an infant.

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SherwinJTB on YouTube: Clarinet – Life Cycle Nutrition: Infancy, Childhood and Adolescence

Chapter Sixteen

Sherwin did you know that an infant dehydrates very easily? Not just infants, but everyone can lose water from either hot weather, diarrhea or vomiting. Breast milk or infant formula is generally the solution to prevent dehydration of infants. Sherwin are there organizations that help with breastfeeding of infants? There is the American Academy of Pediatrics (AAP) and the Canadian Paediatric Society. Sherwin how is breast milk and infant formula different? The energy yielding nutrient content may slightly differ in percentage. Sherwin are there problems with having a premature birth? Preterm births are deprived of nutritional support by the placenta and may often develop into the metabolic bone disease called osteopenia.

Sherwin would you recommend cow’s milk in the first 12 months of an infant? Cow’s milk can be the result of intestinal bleeding and iron deficiency especially in the first 6 months. Sherwin what is one of the problems to tackle during childhood? Prevent iron deficiency and such by having a balanced diet of nutritious foods. Sherwin can you give an example of how hunger and malnutrition can affect children? Vitamin A deficiency can result into blindness, stunted growth and infections. Sherwin how come iron is such an important source of nutrition? Iron helps keep your body’s defenses up to help prevent cases like lead poisoning.

Sherwin what are some symptoms of hyperactivity? Trouble sleeping, being restless, impulsive behavior and cannot concentrate or pay attention. Sherwin what are three common foods that involve adverse reactions? Food intolerance or food allergy may be caused by eggs, peanuts and milk. Sherwin how would you prevent childhood obesity? Plan ahead with a healthy diet and encourage daily physical activity. Sherwin did you know there is more to puberty than just growing hair? It is when male and female adolescents are physically capable of reproduction.

Sherwin did you know that each person is unique and require different amounts of energy intake or activity? It all can depend on your current rate of growth, gender, body composition and physical activity. Sherwin what is the deal with peer influence? Do not be influenced by other people because inevitably you have control over your food choices and health habits. Sherwin can you name two essential nutrients adolescence should seek? Calcium and iron. Sherwin do you know of a simple rule in life? Take care of your body and your body will take care of you.

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SherwinJTB on YouTube: Clarinet – Life Cycle Nutrition: Adulthood and the Later Years

Chapter Seventeen

Sherwin has life expectancy risen in the past few decades? Advances in medical technology and genetic knowledge have helped increase human longevity. The contribution of nutrition and abundance of food choices can play a major role in survival. Sherwin can nutrition slow the aging process? Naturally humans develop in age; however, nutrition appeals to humans because you can control and change your eating habits. Sherwin is animal research reliable on humans? Applying animal studies to humans may be potentially harmful and impractical. Sherwin what physiological changes should we look out for in aging? Growth and development in the early stages and decline of bodily functions in the later stages.

Sherwin what other changes do humans go through in time? Your nutrition status can be due to physiological, economic or social changes. Sherwin is water needed throughout life? The main concern for not drinking enough water is the risk of dehydration. Sherwin do you have an eating tip for adults? Nutrient dense foods are vital, but remember to limit the consumption of fats/oils, sugars and alcohol. Sherwin can you name some major vitamins and minerals adults need more of? Vitamin B12, Vitamin D, Calcium and Iron.

Sherwin what is the deal with nutrient supplements? Supplements are often not prescribed by health care professionals. Sherwin can you briefly talk about cataracts and macular degeneration? They are both problems that can cause visual loss either naturally with age or by poor nutrition. Sherwin is there a safe treatment for arthritis? With treatment there are risks and scientific studies are required for safe and effective solutions. Sherwin what exactly is nutrition used for? Nutrition can play a major role to prevent problems due to aging and diseases.

Sherwin how do congregate meals help the aging population? Food assistance programs can help deliver meals to people who are confined to their homes. Sherwin does it help to be organized? Having a grocery list before shopping at the supermarket helps reduce impulse buying and save you money. Sherwin what do drugs mean to you? Any substance that modifies the bodily functions of the human body. Sherwin is there a problem with the intake of medicines? Many of them can interfere with food intake and possibly lead to malnutrition.

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SherwinJTB on YouTube: Clarinet – Diet and Health

Chapter Eighteen

Sherwin did you know that medical sciences have helped prolong the life of humans? Most notably in developed nations people have higher chances of survival. Thanks to purification of water systems, food hygiene and immunization. Sherwin do you know what they call the most common form of cardiovascular disease? Coronary heart disease (CHD) is a combination of atherosclerosis and hypertension. Sherwin can CHD be controlled through diet? Major risk factors involve high blood cholesterol, hypertension, diabetes and obesity. Sherwin why is hypertension bad? Increase in blood pressure can cause injury internally by accumulated stresses.

Sherwin what are some ways to reducing hypertension? Losing some weight, regular aerobic activity to lower blood pressure and limit your alcohol or salt intake. Sherwin how do cancers develop? Cells in your body are mutated and are considered a risk to your health when the immune system fails to notice. Sherwin would you recommend smoking tobacco? If you wish to reduce cancer risks it would be wise not to smoke. Sherwin what do you know about diabetes? It is when insulin fails to control your blood glucose levels to normal.

Sherwin did you know there are 2 types of diabetes? Both are health problems; however, Type 1 Diabetes can be much more difficult to handle. Sherwin are there initiatives to take better care of yourself? If you are diagnosed with cardiovascular disease, diabetes or hyperlipidemia then extra visits to the physician, diet and nutrition awareness is the key. Sherwin what role does the immune system have? Your body helps defend against foreign substances and to prevent disease. Sherwin can the immune system fail? Malnutrition can falter your bodily functions and food intake can either impair or benefit you.

Sherwin did you know there has been a long battle to save people from HIV and AIDS? There are many educational resources to prevent infections or exposure, but a cure is still not available. Sherwin what can you do if you are infected with HIV? Nutrition can improve your quality of life, but the end result cannot be changed at this stage. Sherwin do you trust alternative medicine? Not entirely supported by science, but as long as it remains safe and effective. Sherwin do you have a definition for herbs? They are unapproved drugs in terms of the Food and Drug Administration (FDA) and are also called dietary supplements.

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SherwinJTB on YouTube: Clarinet – Consumer Concerns about Foods and Water

Chapter Nineteen

Sherwin what should consumers be concerned about? Infectious agents and poisonous substances in foods can make people ill. Keeping in mind also that the water you drink should be safe. Sherwin who helps to keep track of our food safety? The Food and Drug Administration (FDA) and many other authorized agencies. Sherwin did you know that milk goes through pasteurization? Milk is heated to inactivate microorganisms that increases chances of spoilage. Sherwin what are some good points for keeping food safe in the kitchen? Keep the kitchen clean, avoid cross contamination, keep hot food hot until served and refrigerate after meals.

Sherwin how do you obtain nutrient information of foods? Most products follow nutrition label regulations developed by the FDA. Sherwin did you know foods can lose nutrients? Remember to keep fruits and vegetables refrigerated until used to slow degradation. Sherwin can you tell us a little about environmental contaminants? Pollution that builds up in the air, soil and water can be harmful to our food supply. Sherwin can you name a few environmental contaminants or toxins in fish? Methylmercury, PCB (polychlorinated biphenyl), chlordane, dioxins and DDT.

Sherwin when do natural toxicants in foods become hazardous? Just remember that any substance can be toxic if you consume too much of it. Sherwin what are pesticides used for? Mainly to kill weeds, insects and fungi. Sherwin are there risks with the use of pesticides? The FDA cannot guarantee 100% safety of foods, but there are food standards that companies should follow. Sherwin what is the GRAS list? Foods that are generally recognized as safe.

Sherwin why are food additives used? To prevent spoilage, add color, flavor, texture, stability or much needed nutrients. Sherwin how do food additives become incidental or indirect? Packaged foods that are microwaved or heated up in the oven can leak into the foods undesirably. Sherwin what is the difference between surface water and ground water? Ground water is less prone to contamination, but once infected becomes more of a permanent problem. Sherwin where do most bottled water come from? Ground water facilities that are protected and disinfected.

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SherwinJTB on YouTube: Clarinet – Hunger and Global Environmental Problems

Chapter Twenty

Sherwin what is the problem? Many people starve because of the lack of food they have. Over time a person may influence the actions of others to help with this hunger issue. Sherwin how come there is such insecurity? People live in poverty and cannot afford to buy food. Sherwin what could be the major cause of food poverty? Lack of resources. Sherwin are there people out there trying to help with domestic hunger? In the United States there is an organization called The American Dietetic Association (ADA) to help improve food and nutrition security.

Sherwin what other problems do people face around the world? People may lack clean drinking water and many of them cannot read or write. Sherwin what can cause food shortage or famine? Political causes, armed conflicts and natural disasters. Sherwin did you know hunger leads to malnutrition? Foods may contain a lack of nutrients such as iron, iodine and vitamin A. Sherwin can we rely on technology? Abundance of food today may not be able to sustain population growth in the future.

Sherwin how do we break the cycle of hunger? Health care, education and family planning. Sherwin how does environmental degradation happen? People must share fewer resources and the land suffers with them. Sherwin can you give an example that may lower food production? Soil erosion and salinization can greatly decrease growth of croplands. Sherwin have you thought about the future? There will come a day when the world will have an absolute deficit of food if not brought upon.

Sherwin how can the world help? Both the rich and poor nations must work together to ease the burden. Sherwin what are some urgent needs worldwide? Hunger relief, population stabilization, environmental preservation and sustainable resources. Sherwin do you have a popular quote to share? Think globally, act locally. Sherwin how can consumers help to solve this problem? The global environment can improve by individuals adopting a local diet.

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