1. Nutrition and Health Drugs and Alcohol

2. 6 Essential Nutrients Proteins Fats (Saturated & Unsaturated)
Carbs (Simple & Complex)
Vitamins
Minerals
Water

3. Vitamins Vitamin A: Vision, Beta-Carotine Vitamin C: Immunity
Vitamin E: Digestion & Joints, Muscles

4. Minerals
Calcium: Gives you strong bones: Not absorbed without Vitamin D3 which is produced by your body.
Milk is a source of calcium but in an inorganic form due to pasteurization.
American women have been consuming an average of 2 pounds of milk per day, yet 30 million American women have Osteoporosis.

5. Obesity 30% of Americans are obese and almost 60% are overweight.
Portion control is a key for weight control.
People should consume 5-9 fruits and vegetables per day.

6. Duke University
Duke University has the best weight management control unit in the Country and one of the best in the world.

7. Fruits & Vegetables Best Fruits: Apples (especially the skin)
Oranges (for vitamin c)
Best Vegetables:
Broccoli
Spinach
Lima Beans

8. Weight Loss There are 3500 calories in a pound
Burn more calories than you consume
Lose 2/3 of your body weight per 10 minute mile jogged.

9. Sugar Calories 1. Don't Drink Sugar Calories
Sugary drinks are the most fattening things you can put into your body.
This is because liquid sugar calories don't get registered by the brain in the same way as calories from solid foods
For this reason, when you drink soda, you end up eating more total calories
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems
Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar

10. Nuts
2. Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They are loaded with magnesium, vitamin E, fiber and various other nutrients
Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease
In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates

11. Junk Food 3. Avoid Processed Junk Food
All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
These foods have been engineered to be "hyper-rewarding," so they trick our brains into eating more than we need, even leading to addiction in some people
They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

12. Coffee 4. Don't Fear Coffee
Coffee has been unfairly demonized. The truth is that it's actually very healthy.
Coffee is high in antioxidants, and studies show that coffee drinkers live longer and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases

13. Fish 5. Eat Fatty Fish Fish is healthy.
This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients
Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression
Fish oil vitamins are also beneficial

14. Sleep
6. Get Enough Sleep
The importance of getting enough quality sleep can not be overstated.
It may be just as important as diet and exercise, if not more.
Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance
What's more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults

15. Insomnia Go to bed at approximately the same time every night.
Get out of bed after 30 – 45 minutes of inability to sleep. Find something else to do.
Go back to bed when tired; Repeat step 2
No Naps
Get up in the morning at approximately the same time every morning (1 hour variation)
Replace mattresses with reasonable time frames

16. Probiotics & Fiber
7. Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the "forgotten organ." These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity
A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria

17. Water 8. Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits
One important factor, is that it can help boost the amount of calories you burn.
According to 2 studies, it can boost metabolism by 24-30% over a period of hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day oz. per day will maximize weight loss
The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%

18. Meats 9. Don't Overcook or Burn Meat
Meat can be a nutritious and healthy part of the diet. It is very high in protein and contains various important nutrients.
The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer

19. Fruits & Vegetables 10. Eat Vegetables and Fruits
Vegetables and fruits are the "default" health foods, and for good reason.
They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases

20. Protein 11. Make Sure to Eat Enough Protein
Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking 

21. Cardio 12. Do Some Cardio, or Just Walk More
Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health

22. Drugs & Alcohol
13. Don't Smoke or do Drugs, and Only Drink in Moderation
If you're a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.
If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.

23. Weights 14. Lift Weights to your ability
Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity
The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.

24. Trans Fats 15. Avoid Artificial Trans Fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease
It is best to avoid them as much as possible.

25. Herbs & Spices 16. Use Herbs and Spices
There are many incredibly healthy herbs and spices out there.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits
Make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

26. Belly Fat 17. Get Rid of excess belly fat Not all body fat is equal.
It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease
For this reason, your waist size may be a much stronger marker for your health than the number on the scale.
Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat

27. Eggs 18. Eat Eggs, and Don't Throw Away The Yolk
Whole eggs are so nutritious that they're often referred to as "nature's multivitamin." It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people
Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease
What we're left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.
Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.

28. Drugs & Alcohol
Tolerance: The need to do more and create the same effect.
Withdrawal: The physiological and psychological effects from stopping a drug.
Addiction: The psychological connection to a drug.
Dependence: The physiological connection to a drug

29. Dran Shop Law
Dran Shop: A bar or restaurant is legally responsible for a person who comes in already drunk and causes damage when they leave.
Dran Shop Extension: An individual who throws a party with alcohol is responsible for the damage done if someone leaves the party and drives home.
One Year Law: If you are at a party with drugs or alcohol as a minor, your license can be suspended for one year, just for being there.

30. Drinking & Driving
.08 – Legally drunk in every state in the U.S. (DUI)
.05-Legally impaired in every state in the U.S. (DWI)
.01-Legal Minor: Legally drunk if under the age of 21

31. Texting and Driving
Texting and driving is like being a .08 on the road.
Your brain processes 2 types of tasks: Associative and Cognitive
Associative: Able to do 2 or more actions at one time
Cognitive: Can only complete one action at a time (Texting & Driving is not an associative task).

32. Drugs Stimulants Depressants Hallucinogens
Directly affect the Central Nervous System

33. Stimulants Any drug that increases respiration and heart rate.
Caffeine
Ritalin
Cocaine
Methamphetamine
Steroids
5 Hour Energy & Red Bull

34. Caffeine
Caffeine is the most used drug in America and is primarily found in coffee and soda.
An apple has substance similar to caffeine than a cup of coffee and will wake you up better in the morning.

35. Ritalin
Ritalin is primarily used for ADHD and is effective because it has a reverse effect.
Other ADHD drugs are currently on the market and have the same effect: Adderol, Stratera, and Vivance.

36. Cocaine
Cocaine is the most lethal drug there is because it can kill the first time it is used.
It is similar to SSRI medications in extreme dosage.

37. Methamphetamine
Methamphetamine has a strong stimulant effect and can create hallucinogenic effects but is not considered an hallucinogen.

38. Steroids Steroids give people increased strength
Steroids decrease the need for recovery time.
Steroids cause increased aggression and anger

39. Red Bull & 5 Hour Energy
Withdrawal from these can cause heart palpitations and “the shakes.”
Addiction & Dependence can occur from these substances.
Red Bull & Vodka is sometimes combined.

40. PCP Was initially developed as an elephant and horse tranquilizer
Creates extreme human strength and complete resistance to pain

41. Depressants Alcohol Tobacco (Nicotine within is a stimulant) Codeine
Barbiturates

42. Alcohol Responsible for 50% of all car accidents
#1 cause of all accidents, #2 among teens (Speeding #1, Texting #3)
Responsible for more than 50% of all domestic abuse situations

43. Codeine & Barbiturates
Found in most cough syrups and pain killers.
Vicodin is a barbiturate with strong addictive and dependent tendencies.
Robitussin used to be a substance that students would drink in large quantities to get a quick high.

44. Marijuana Exaggerates the senses
Natural pain killer for Cancer, Migraines, and other pain related issues. (Can be controversial)

45. Negative Effects of Marijuana
Decreases sperm count
Negatively impacts short-term memory
Decreases motivation
Arrests emotional development

46. Alcoholism
Definition: The most widely accepted definition of alcoholism is when drinking negatively impacts three main areas of a person’s life:
Work or School
Friends and family relationships
Emotional well-being
Physical Health

47. The Alcoholic Family
Enabling (Codependency): When the individual who is usually the spouse of an alcoholic puts their own emotions aside and allows themselves to be taken advantage of to the extreme.
These individuals will lie and make excuses for the addict/alcoholic

48. Homeostasis Biologically a positive concept
Emotionally a negative concept
Maintaining homeostasis means keeping the negative patterns the same
Breaking homeostasis means creating a change
Alcoholic/drug addicted families maintain homeostasis by nature.

49. 4 Roles
Hero: Usually the oldest child, has to be the best at everything they do.
Mascot: Usually the youngest child and is the favorite of the alcoholic. Makes jokes and relieves the tension in the family. Is charming.
Lost Child: Usually the middle child of the family. Stays away from the situation.
Scapegoat: Can be any age. Gets blamed for acting out and misbehaving. Is most likely to become an alcoholic when they get older.

50. Treatment
Most common treatment for any drug or alcohol problem is the 12 step approach:
AA-Alcoholics Anonymous
Alanon-For spouses and family members of the alcoholic/addict
Alateen-For teenagers of the alcoholic
Alatot-For children of the alcoholic

51. Nicotine & Tobacco
Nicotine is a highly addictive & dependent substance
Nicotine is a stimulant within tobacco which is a depressant
There are over 4000 chemicals in tobacco
Long term effect of tobacco is emphysema
Philiform Papalae

52. Test 2 Review 14 Questions: Nutrition & Health
21 Questions: Drugs & Alcohol
5 Questions: Smoking Video & Notes
10 Questions: True-False from Entire Unit

53. Essay Alcoholism & The Family Include: Alcoholism Definition
Homeostasis
Enabling
Roles of Children in Alcoholic Family