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Life as a Utber S.1 E.1 - Duration: 3:02.
For more infomation >> Life as a Utber S.1 E.1 - Duration: 3:02. -------------------------------------------
Di Ferrero 'avalia' Mariana Rios no Popstar e web comenta - Duration: 2:18.
For more infomation >> Di Ferrero 'avalia' Mariana Rios no Popstar e web comenta - Duration: 2:18. -------------------------------------------
ULTIM'ORA - Il compleanno di Galliani e Barbara Berlusconi: gli auguri del Milan - Duration: 1:33.
For more infomation >> ULTIM'ORA - Il compleanno di Galliani e Barbara Berlusconi: gli auguri del Milan - Duration: 1:33. -------------------------------------------
ALVORADA com Omar Nascimento - 31/07/2017 - Duration: 2:15.
For more infomation >> ALVORADA com Omar Nascimento - 31/07/2017 - Duration: 2:15. -------------------------------------------
NZT Pro | Ative o Poder Da Sua Memória Com a Pílula da Inteligência - Duration: 2:06.
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"Where's My Documentary?" Episode 42 Teaser | @GeeksOfNewYork | Gaming News, Movie News. - Duration: 0:53.
Now what do you think about Apu, guys do you think he is an offensive character
i think Flash in Homecoming did way more damage than Apu could ever do
they gave him tons of love that had fuckin John Lennon on his roof
For god sakes!
Not Jon Lennon, Paul McCartney Paul McCartney on his roof!
As a Hispanic person Our Hispanic person in The Simpsons
is -Dr.Nick?
Is Bumblebee guy! (laughs) Oh Yeah!
That's our guy A guy who's speaks maybe one line
Ay-Ay-Ay Me Cabesa That's all he does!
Where's my fuckin documentary?
-Yeah, totally When am I gonna get a documentary
I totally didn't relate to him either
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Language challenge: Portuguese X Korean - Duration: 10:46.
For more infomation >> Language challenge: Portuguese X Korean - Duration: 10:46. -------------------------------------------
Niana Will Guess Your Age | Niana Guerrero Age Challenge !!! - Duration: 2:51.
TODAY I WILL BE GUESSING YOUR AGE DON'T BELIEVE ME ? JUST WATCH
ALL THAT YOU HAVE TO DO IS FOLLOW THE INSTRUCTIONS THAT I GIVE TO YOU CAREFULLY
USE A CALCULATOR IF YOU'D LIKE - THERE WILL BE A LINK TO ONE IN THE DESCRIPTION
STEP ONE PICK ANY NUMBER FROM 1 TO 10
STEP TWO MULTIPLY YOUR CHOSEN NUMBER BY 2
STEP THREE ADD 5 TO YOUR TOTAL
STEP FOUR MULTIPLY YOUR NEW TOTAL BY 50
STEP FIVE IF YOU HAVE ALREADY HAD YOUR BIRTHDAY THIS YEAR, ADD 1767…
IF YOU HAVE NOT HAD YOUR BIRTHDAY THIS YEAR, ADD 1766
STEP SIX SUBTRACT FROM YOUR TOTAL THE YEAR WHICH YOU WERE BORN (EX. MINUS 1998)
NOW YOUR TOTAL SHOULD BE A THREE DIGIT NUMBER
THE FIRST NUMBER OF YOUR TOTAL WILL BE THE NUMBER YOU CHOSE AT THE BEGINNING …
THE REMAINING TWO NUMBERS ARE YOUR AGE !
IF I GUESSED YOUR AGE, MAKE SURE YOU GIVE THIS VIDEO A LIKE, AND SUBSCRIBE TO THE CHANNEL
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2114 Telemensagem de Aniversário de Cunhada - Voz Masc. (Mensagem Completa) - Duration: 1:31.
For more infomation >> 2114 Telemensagem de Aniversário de Cunhada - Voz Masc. (Mensagem Completa) - Duration: 1:31. -------------------------------------------
2094 Telemensagem de Aniversário de Cunhada - Voz Fem. (Mensagem completa) - Duration: 1:31.
For more infomation >> 2094 Telemensagem de Aniversário de Cunhada - Voz Fem. (Mensagem completa) - Duration: 1:31. -------------------------------------------
回顧Pau Gasol情定馬刺！新球季將是他與馬刺的挑戰與豪賭。 - Duration: 3:10.
For more infomation >> 回顧Pau Gasol情定馬刺！新球季將是他與馬刺的挑戰與豪賭。 - Duration: 3:10. -------------------------------------------
This Is the 2018 Honda Accord - Duration: 0:02.
HondaHondaHonda
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Wk4 Key Point 3 - Duration: 29:35.
Key point #3 We've moved into talking about the lipoproteins in key point #2, and now
this directly leads us into speaking about heart disease and how those lipids can affect
the acceleration or risk for heart disease.
CVD, stands for cardiovascular disease, is any of the diseases of the heart and the blood
vessels.
So what types of diseases are we talking about within those?
Things like strokes, high blood pressure or hypertension (which are one in the same),
and other types of heart disease such as congestive heart failure, somebody who has an MI (or myocardial
infarction), when we talk about a heart attack that falls within this category.
What is the course of heart disease?
How does it come about?
We start with something, a process happening within our vessels, called atherosclerosis.
And atherosclerosis is when the lipids that travel through the blood stream start to mound
up and form what we call a plaque.
The plaques within our arteries are composed not only of cholesterol and triglycerides,
but also calcium which hardens that plaque.
What is progressive about the disease is that once we get a small amount of plaque on a
vessel, that's a motivator for more plaque to stick there.
So there'll tend to be an acceleration of that plaque once a small amount starts to
hold on, then you'll tend to get more plaque growing quite rapidly.
As the plaque accumulates, we then have a vessel thats getting more and more narrow.
As that vessel narrows, we still have that same amount of blood trying to pump through
the whole system.
So in the same way you might look at your plumbing, and say "gee, if I put the same
amount of water through a smaller pipe as I did with a larger pipe, which pipe would
have more pressure?"
Well , it would be the smaller pipe.
Same with our vessels, when we start to get that narrowing because of atherosclerosis,
we start to also see an increase in blood pressure.
And there's a couple of things that happen there.
Not only does the vessel get smaller, but also many times it gets less flexible, less
able to dialate or relax, at the appropriate times which allows the pressure to be maintained
within the body, blood pressure.
So therefore, we would see an increase in blood pressure.
This increased blood pressure causes more strain on the heart, or more damage.
Remember our heart is a pump, so anytime you take a pump and a pump is trying to push water
or fluid in a direction.
If it's harder to push it, the harder that pump is going to have to work to get that
fluid flowing the way it would like it to go.
So same with our heart, if our heart has to work extra hard because of the high blood
pressure, then over a period of time of doing that we damage that muscle.
Also, as I mentioned, once plaque starts to accumulate, I mentioned how the vessels tend
to accumulate more and more plaque.
That is what's outlined on the third bullet point there.
That they, the vessels, get a rougher surface and more and more cholesterol is deposited.
So you can see heart disease is chronic, it's progressive.
It doesn't happen in one day.
Now the danger, what we worry about with it is what I have listed here, the complete occlusion
of the vessel.
So in the instance that we have that plaque formed on the vessel wall, there's a couple
of different scenarios that can happen.
A piece of the plaque may chip off at some point and start traveling along in the blood,
now what would be dangerous is if that plaque or that chipped off piece came along a narrow
point in the vessel.
What that would cause is a complete occlusion or blocking of the vessel.
And that essentially is what causes a heart attack, when the blood can no longer flow
to the heart because of a blockage, that's a heart attack.
Now, the same thing could be up in your brain, and we would call it a stroke.
If a vessel got completely occluded and blood couldn't flow to part of the brain, that's
a stroke.
Keep in mind that there are other kinds of strokes, what they call a hemorrhagic stroke
is when instead of the vessel simply being blocked, the vessel bursts and it bleeds into
other tissue areas which also prevents blood from flowing to parts of the brain.
So, those are a couple of different scenarios of how we might have a tragedy occur because
of this progression of heart disease or cardiovascular disease.
This picture here, gives you a nice idea of how that progression occurs.
If you start with a normal artery, this is how our arteries might look when we are a
baby.
That smooth muscle layer, is healthy, it's able to constrict and dialate at the appropriate
times, then they think maybe something happens, a little bit of injury, a nick happens.
If you've heard of free radicals, free radicals are one way we can start injury in our vessels.
Free radicals can be caused by things like smoking, environmental contamination, any
of those types of things that get into our system.
It's a random electron that happens to nick the side of the vessel and cause damage.
When that damage starts, that early injury, it's more likely that's the location that
plaques are going to start building.
So they show this early injury here, we move on and the walls are rougher so that plaque
continues to stick in that one location, and moves into what we would consider significant
atherosclerosis, because there's a pretty narrow area there for blood to flow.
And then we might get, like I said, a plaque flowing through that would block this off,
or also the blood might clot up.
Our blood is always in a state of getting slightly clotted and then unclotting, kind
of stickier and less sticky.
And if it happened that as we were passing through that area where the atherosclerosis
was significant and the blood did clot up at that point, again that could create a blockage.
That's kind of what's behind the omega-3 fats or taking a baby aspirin, is those two
items, as well as other medication, help keep the blood with more of a thin, less sticky
character to it, and less likely to get these mini clotting episodes that might precipitate
a heart attack.
What puts us at risk for heart disease?
First of all, having diabetes increases our risk dramatically, 2 to 5 times the risk if
you have diabetes.
That is in the situation that the blood sugars are not controlled.
The better someone controls their blood sugar with diabetes the less likely they're going
to have more heart disease risk.
Heredity or family history plays a role.
If you had a father or mother who died early of some sort of heart features, you're more
likely to have that same risk yourself.
Your age and your gender plays a role.
Males are at higher risk until the females reach menopause, which is about 55.
Why is that?
Because females have an estrogen protection going on, now if the woman takes estrogen
replacement therapy which is appropriate for some women and not all of them.
If she is taking estrogen, then that would continue to protect her from her risk of heart
disease.
Smoking increases our risk of heart disease and high blood pressure.
High blood pressure has it's own risk factors associated with it, but having high blood
pressure alone increases your risk of other types of heart disease.
High blood cholesterol is a risk factor, particularly having a high LDL, remember "L" is for
lousy, and a low HDL and "H" is for happy, "H" is the good one.
What they think probably happens there is those LDLs are oxidizing and that causes an
increase in the amount of plaque that's forming.
So those lipoproteins that are traveling in the bloodstream for whatever reason oxidize
and create atherosclerosis.
Lifestyle risk factors that increase our heart disease risk: Lack of exercise, obesity, or
having a diet that is very high in saturated or trans fat.
Also, low in fruits and vegetables and whole grains.
So we can see right away, what are the things we can do to prevent it?
Well we can immediately go to those risk factors and do something to change particularly the
lifestyle factors is where we can make a difference.
So, what should your blood cholesterol levels be?
Well normal blood cholesterol, total cholesterol should be less than 200.
We consider between 200-239 borderline high cholesterol.
This is when somebody should start monitoring their diet and they should get it checked
every year, just to make sure no changes have occurred or make sure that they're bringing
those numbers down.
If they're over 240 with their total cholesterol, then the physician would usually take it a
step further and check their HDL and their LDL to see what their total cholesterol is
made up of.
LDL levels, remember "L" is the one we want to have less of.
What's recommended is less than 90 on the LDLs, but the physician probably wouldn't
have much to say if it was less than 100, we would still consider that normal.
Someone's at high risk if their LDL is over 160, they are at very high risk for heart
disease.
So that's when medications to lower your blood cholesterol probably would be initiated
by the physician.
Certain diet and lifestyle changes someone can incorporate to bring the LDL levels down
is to lower the saturated fats and trans fat intakes of their diet.
Trans fat should be less than 2 grams per day and that's a tricky one to indicate,
or to understand how much you're getting because food labels now can put 0 grams trans
fat if the product has less than a 1/2 gram of trans fat.
But you can see how you quickly can add up 2 grams of trans fat using 0 gram trans fat
products.
Watch the little video that I have also added to this week's lectures about trans fat
and you'll get a better understanding of what they're doing with food labeling and
why that may be difficult to detect.
It gives a few tips on what to do when you're looking at ingredients to understand the trans
fat level in a food.
We also want to look at lowering your dietary cholesterol intake.
Remember cholesterol is a slightly different substance than the saturated fats, it's
more of a waxy-like substance, and it's only found in animal products.
That's a really good tip to remember where you might have sources of it in your diet.
Increasing your exercise or activity levels, also increasing fiber intakes, particularly
a type of fiber called soluble fiber.
Which is found in oats, raisins, those are outlined in your textbook.
HDL levels, desirable is greater than 60, we consider somebody at high risk if it is
less than 35.
Why?
Again, HDLs are protective, they are the Pac Man that goes through and clean up our blood
vessels.
We want more of those around.
How can we increase those?
One way is increasing our omega-3 fatty acid intake, this is the EPA and DHA omega 3's
so, again we're talking about the omega-3 fats that come from fish.
There's a possibility that if you're over 60 that there's some research showing a
possible benefit from a little bit of alcohol intake.
But understanding what is moderate alcohol intake is important.
For women it is one drink per day and for men it is two drinks per day.
Again, some of those details are outlined in your book, but important to define that
because sometimes all people hear is drink alcohol intake and it can protect you from
heart disease.
That's not true if someone's drinking excessive amounts of alcohol.
That can cause a reverse effect and increase their heart disease risk, as well as, give
them liver disease and some other problems.
Increasing activity levels is probably the strongest, most effective way to increase
your HDLs.
Triglycerides in the bloodstream are also of a different character and we would treat
them differently with diet.
We would like them to be less than 200, although if you are seeing a Cardiologist, most times
they are going to want to see your triglycerides less than 150.
What is our dietary approach to lower triglycerides?
It seems to go back more to the simple sugars in the diet and the alcohol.
And when those compounds are taken in in excessive calories.
So, this is saying that "Gee, if you are eating a diet that has extra calories that
you can't use in that given day" you're going to store those possibly as fat.
If those extra calories are coming in the form of simple sugars or alcohol you're
more likely to have higher triglyceride levels.
So the first line of approach we would take with someone, is to control their calorie
intake, and make sure that they're limiting simple sugars and alcohol.
We also look at fat in the diet, but we consider that less important, that's kind of a third
level of approach.
We would go after sugar and alcohols first.
In addition, we would look at them changing their carbohydrate intake to whole grains
and high fiber sources versus some of the more refined grains.
So here's the down and dirty steps on how to decrease your risk of cardiovascular disease.
First, you need to know your numbers. If we don't have the knowledge about our numbers
than we are not going to be doing a darn thing about it.
So, make sure when you're going to the physician, you ask them to write down what your numbers
are or at least to tell you.
When you get lab work done, have the physician copy it for you and create your own home file
of each time you receive lab work.
It's much easier to track your health that way, in this environment or the age where
a lot of us tend to switch doctors frequently, it's much easier to have your own file going
than to have to go back and remember which doctor you were at, when you had lab work
done, and then to get a copy of your medical file.
So, keep that lab work handy, know your numbers compare them to what you know and you've
learned are desirable numbers.
And the same with your blood pressure, when you go in, the nurse should always take your
blood pressure when you go into the doctors' office, and she should tell you what the number
is when she finishes.
But if they don't, then you should ask them, and you should take note of what your numbers
are and whether you're happy with them.
Diet, taking a look at the components of your diet and knowing whether, if you have a high
fat diet.
After we do the diet studies in this course you'll have a pretty good feel for that,
if your diet is high in certain types of fats, like saturated fat or trans fat, then taking
note that Gee your are putting yourself at higher risk of cardiovascular disease
at what level can you compromise and maybe do something about that to help decrease your risk.
Exercise, looking at how much activity you do.
Stop smoking if you do smoke.
Control your blood pressure.
So this is saying that if you know you have high blood pressure, then don't ignore it.
Make sure you are working with a physician, either to start medication, or to lose weight,
or to start an exercise program.
Whatever it is that physician thinks you should be doing to help bring that blood pressure into
control is what you should consider, because that will help decrease your risk of heart
disease.
Good blood sugar control, if you have diabetes, and that means checking your blood sugars
because that's the only way you can know if they're in control.
Also getting a Hemoglobin A1c, which gives you the average blood sugar that you have
had over the past three months.
That gives you a pretty good feel if you're controlling your blood sugars or not.
If that hemoglobin A1C is too high, then finding some strategies to change that.
Maintaining an ideal body weight, we're not talking about ultra thin here, we're
talking about something that is a healthy weight.
Stress management, and that is the holy grail probably of every medical practice, is to
help people manage their stress.
But you need to approach that in an individual way, just to take a little inventory to see
how well you are doing when it comes to managing your stress.
So let's start with diet.
What this class is all focused about, nutrition.
Some starting points: We want to decrease the total fat in our diet to decrease our
risk of heart disease.
We're looking for less than 30% of our calories per day from fat.
So, in the example, let's say you find out that your usual intake is about 2,000 calories
per day.
The way you would figure this out is you would multiply 2,000 calories times .30 which stands
for 30%, and find out how many calories you should be getting from fat per day.
This is a great way to start, as far as knowing what your goals are.
You might want to think in grams instead.
So then you would take the calories per day from fat that you are supposed to have and
divide that by 9, because there's are nine calories for every gram of fat.
So you would take the total calories, and divide by 9,and that would tell you how many
grams of fat per day.
For most people it comes out to somewhere between 50 and 65 grams of fat per day.
Decreasing total cholesterol is also important.
The target would be less than 300 mg per day, although someone who already has heart disease
or has had a heart attack incident, they might go with a step 2 diet which we consider to
be less than 200 mg per day as a whole.
Remembering that cholesterol is only in animal products, so don't get too excited about
choosing one peanut butter over the other because because one peanut butter says "No
Cholesterol" on the label.
No peanut butter has cholesterol in it, because it comes from a plant product.
Those are some of the tricky things that manufacturers do with their food labels to trick us into
buying their product.
So, the foods that are highest in cholesterol, eggs, of course, are notorious.
Eggs have somewhere in the neighborhood of 236 mg of cholesterol, for just one egg, and
yes, that's contained in the egg yolk.
So, you could make your omelet with just egg whites, or you could use two egg whites and
one whole egg to cut back on your cholesterol intake.
Organ meats are also one of the primary dietary components that is very high in cholesterol.
Meats, I have down on your slide beef equals pork equals lamb, most of the meats, all of
the meats really are in the same neighborhood when it comes to cholesterol.
They have about 30 mg of cholesterol for every ounce of meat.
Don't get this confused with saturated fat.
Meats do differ in their fat content.
When we talk about trimming the fats off, that's looking at the total fat, it's not
dealing with cholesterol.
Most meats are pretty equal when it comes to cholesterol content.
Let's talk about saturated fat and trans fat.
We want to keep these controlled, the intakes of these fats.
Your goal for saturated fat, is to be somewhere between zero and ten percent of your calories
per day from saturated fat.
And again, you would figure this out in the same way we would for total fat.
You would multiply your total calories per day times .10 to find out, what is your goal
for saturated fat intake (the goal amount of calories that come from saturated fat).
Beef, pork, ham, lamb, these are some of the higher fat cuts of meat.
Butter and lard, those are saturated fat sources.
The tricky ones are the tropical oils, palm, coconut oil and palm kernel oils.
These are very high in saturated fats.
I would refer you back to that table that I had in a prior key point lecture, that showed
all of the different fats and their fatty acid composition.
On that slide it showed you that the palm oils and coconut oils are more saturated than
butter.
So, keeping a good check on those on food labels.
It is not as obvious to some people that those are saturated fats.
One percent of our calories per day or less should come from trans fat.
This typically they use another target which is about 2 grams of trans fat per day.
Again, you are going to look for hydrogenated in the ingredients.
This is the best way to detect trans fat.
The manufacturer has the ability to put trans fat free or zero grams of trans fat on the
food label if the product has less than half of a gram of trans fat.
But, if our target for the day is two grams of trans fat, and a product has 0.4 grams
of trans fat for every serving, then let's say you had several servings of that.
You are going to quickly get up to that 2 grams of trans fat.
And, you are going to think, maybe if you are fooled by the food label and it says zero
grams of trans fat, you are going to think you are not getting any trans fat at all.
So, you need to be the smart consumer and tell all your friends as well, so they can
be smart consumers, that zero grams trans fat doesn't mean zero grams trans fat.
It means less than a half a gram of trans fat.
So, how are you going to know the difference on a food product?
You need to look at the ingredients.
If it says "partially hydrogenated" vegetable oil or "hydrogenated" anywhere in that ingredient
list, you bet there's trans fat in that product.
MUFA, stands for monounsaturated fatty acid.
The goal here to decrease you heart risk is to use more of the monounsaturated fats.
You've probably heard some mention of the Mediterranean diet.
The Mediterranean diet is focused on using high levels of monounsaturated fat, lots of
olives, lots of canola oil, lots of avocado.
So that the target for any of us, is to take more monounsaturated fats and incorporate
those into our diet, while we remove then, the saturated fats.
We don't want to just add monounsaturated fats, because then we might make our total
fat content of our diet too high.
So we need to find ways to remove the saturated fat content and increase the monounsaturated
fat content.
One example might be on a sandwich.
Instead of putting a slice of cheese on your sandwich for that added flavor, maybe putting
an avocado.
Taking a mashed avocado and adding that and declining on the added cheese.
Cheese is a source of saturated fat.
Avocado is a source of monounsaturated fat.
And again, avocado is still very high in fat but it is a healthy kind of fat.
Monounsaturated fats they found help decrease our total cholesterol, decrease the LDL (which
is the bad one) and helps preserve or raise our HDL.
So, again, foods that have monounsaturated fat would be peanuts or peanut butter, especially
we would encourage you to go with a natural peanut butter.
So, peanuts, or pecans, avocados.
The two oils I recommend you stock in your kitchen would be olive oil and canola oil.
Of course, olive oil, I suggest using for more of the foods you don't mind imparting
a certain flavor to it because olive oil has a very distinct flavor.
Canola oil is a good one for using in baking and foods that you don't want any added flavors.
One more compound to add to your diet to decrease your heart risk is Omega 3 fats.
So, again, we want to continue to keep your total fat intake low, but make the fat that
you use omega 3 sources.
How does it help?Well, it helps lower blood triglyceride levels, decreases platelet aggregation.
So I talked about that stickiness of those platelets.
If they get all stuck together, there's more a chance you are going to have clotting at
a narrow part of the vessel.
Omega 3's help prevent that.
Omega 3's decrease inflammation, which again contributes to atherosclerosis.
They prevent irregular heartbeats and they relax the arteries which reduces blood pressure.
The foods you can find omega 3 fats in are the fatty fishes.
So, salmon, mackerel, tuna, lake trout, those are the great choices.
Now you can use flaxseed oil, but flaxseed oil is a different type of omega 3 fat, it's
the alpha linolenic acid, also called ALA.
Our body is not efficient at converting the ALA into EPA and DHA.
EPA and DHA are the true protectors when it comes to decreasing our heart disease risk.
What do we sugges,t as far as, the amount of fish oil we take in?
Many of you have heard of the mercury content of fish, and there are some concerns about
the amount of mercury we might be taking in our fish.
If we target about two meals per week of fatty fish, that gives us kind of a balance between
the risk of the mercury content and the benefit of the omega 3 fat content in our diet.
One more approach, is to look at increasing the fiber content.
Water soluble fiber works in a fashion that grabs onto the cholesterol in our GI tract
and pulls it out, it eliminates it in our feces.
Adding soluble fiber (5-10 grams/day), lowers our LDL approximately 5%.
So, that's a pretty significant change.
That's why you can see on things like Cheerios, or products that use whole oats, that it may
decrease your risk of heart disease, and this is why.
Oat bran, you can buy pure oat bran.
Trader Joe's sells it in a nice package, but most grocery stores have that, they sell it
in the bakery area, where you can just buy that oat bran and sprinkle it into any products,
casseroles, salads, etc. if you want to boost the soluble fiber content in your diet.
There are other foods as well.
There is a table in your book that lists lots of foods.
Beans are a great source of soluble fiber, also legumes.
Insoluble fiber, wheat bran, is also a good constituent to the diet and can help decrease
cardiac risk, but not to the same magnitude as water soluble fiber.
This slide is all about some of the miscellaneous diet factors that may affect our heart disease
risk and may help decrease it.
Keeping adequate folate and B vitamin content, adequate Vitamin E, appropriate soy foods,
sterol esters, stanol esters and also moderate alcohol intake.
©TCastro 2017
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Dispatch - How To Play "Painted Yellow Lines" [Acoustic Guitar Tutorial] - Duration: 5:29.
- Hi guys, regular tuning.
Painted Yellow Lines.
I'm on the second fret here,
because this is a full step down,
this guitar is, so just regular.
("Painted Yellow Lines" by Dispatch)
♫ Aah, it's dark outside
♫ I've been trying to get a ride
♫ While my body waits
♫ My body waits
♫ America
♫ Warm my face
♫ I've been trying
♫ To turn the page
♫ Once I was a little boy
♫ Staring at my shoes
♫ You came along and found me
♫ In the chicken coop
♫ But time takes over
♫ I can't say when
♫ Time takes over
♫ May we do it again
♫ Take me to the beachhead let's go over
♫ All of those rocks at the end of the road and
♫ Take me down to Main Street with no clothes on
♫ With our bare feet on the
♫ Painted yellow lines
♫ With our shadows far behind us
♫ Broke into that summer school
♫ Fooled around on the infirmary cot
♫ And we can be like all those fairies
♫ Making their rain angels in the eddies
♫ And I have no expectation
♫ Just an adolescent heart
♫ Aah it's dark outside
♫ I've been trying to get a ride
♫ While my body waits
♫ My body waits
♫ America
♫ Warm my face
♫ I've been trying
♫ To turn the page
♫ Once I was a little boy
♫ Staring at my shoes
♫ You came along and found me
♫ In the chicken coop
♫ But time takes over
♫ I can't say when
♫ Time takes over
♫ May we do it again
♫ Take me to the beachhead let's go over
♫ All of those rocks at the end of the road and
♫ Help me down the seawall let's find Marci
♫ See if she got that invitation
♫ To the movie, the one where the kids break out of
♫ Juvie, and then by their own admission
♫ They go and turn themselves all in
♫ Just as they get there to the station
♫ The young one wheels and begs the pavement
♫ For brother speed to make arrangements
♫ With the spirits of the night
♫ Take me to the race track let's go bet on
♫ Aah, the one that no one expects to win and
♫ Let's bet on the skinny horse, he will surely
♫ Try the hardest to come in first
♫ I bet you for the winner
♫ They put on some kind of fancy dinner
♫ Let's be like those Philadelphia sisters
♫ That have prayed straight for a hundred years
♫ And I have no expectation
♫ Just to be here in the present
♫ And behold you for a second
♫ Before it all goes away
♫ Aah
♫ Aah
♫ Aah
♫ Before it all goes away
♫ Aah
♫ Aah
♫ Aah
♫ Aah
♫ And those painted yellow lines
♫ With our shadows far behind
♫ Broke into that summer school
♫ Fooled around on the infirmary cot
♫ And we can be like all those fairies
♫ Making their rain angels in the eddies
♫ And I have no expectation
♫ Just an adolescent heart
-------------------------------------------
Wk4 Key Point 2 - Duration: 12:05.
Key Point #2 is going over fat digestion and absorption.
To start off with fat digestion we first need to define emulsification.
Bile which is made in the liver and then after it's made in the liver it's sent to the
gallbladder to be stored until your body needs it for digestion.
Bile is an emulsifier and what it does is it breaks up the fat particle into smaller
droplets to allow more surface area to be available for digestion.
For the enzymes to actually get into those fat molecules.
So if you think of again, vinegar and oil.
When we put those together in a beaker and we shake that up at first those will kind
of mix together and then they will separate out pretty quickly.
In the same way, fat will travel through our GI tract in one big glob together unless we
have bile to break it into smaller pieces.
Cholecystechinin is what is send out to trigger the contraction of the gallbladder which will
then send bile into the small intestine to help with digestion.
This diagram will help you visualize a little bit what is going on with bile.
If we take the beaker that we have on the left oil and water and we look at the beaker
at the right where we've added lecithin, which is a phospholipid, and we shake it up,
it breaks oil into all these little droplets.
And you'll notice that the outer ring in kind of a reddish color, the inner ring is
blue and then we have the oil droplet in the core.
Let me define what that really represents in this picture, they do a beautiful job here
of showing how bile works to break fat into droplets and keep it that way to allow for
more digestion.
First you have the red top portion, and if you remember when we talked about lecithin,
that portion has the phosphorus and the nitrogen in it, so it is attracted to water, it likes
water it has that positive charge.
The other tail is the two fatty acids and those stay toward the inner core, those are
attracted to lipid, they don't like water so they repel against it.
So if you take that and you look over at our enlarged circle here, it shows the fat attracted
to the hydrophobic center the fat stays with the fat basically.
And then the outer ring is where that phosphorus and nitrogen is, that's the outer core that
holds those droplets separate.and that's really important because if you look at that
big glob of oil, if you imagined enzymes coming in toward and around it, the enzymes can only
get to the outer edges it can't get to the center part of the oil whereas if you go to
the right hand beaker that has the droplets, enzymes can get to so much more surface area
of that oil to start breaking it down.
So let's talk about digestion of fat in the same way that we did when we talked about
carbohydrates.
We start with the mouth and we'll use the example here of say some peanut butter, peanut
butter is high in fat, it also has some carbohydrates and a significant amount of protein, but we'll
think about the fat the peanut oil.
And we take a scoop of that, we put it in our mouth we chew it up , we do not consider
there to be much digestion of the fat in that peanut butter in our mouth.
We swallow that peanut butter it goes down out esophagus to our stomach and there in
the stomach it actually kind of floats on top, we have the hydrochloric acid, we have
some stomach juices, it floats typically on top of all that, there's no true digestion
of fat in the stomach, but then it passes from the stomach to the small intestine and
it's at that point where the fat combines then with the bile that remember, came from
the gallbladder, the gallbladder contracts and sends bile out to meet up with our peanut
butter and then also there's an enzyme called lipase that starts to breakdown those fatty
acids.
We have enzymes that will break down fats that come from the small intestine brush border
and also from the pancreas.
So then, as those fatty acids start to get broken down, we end up with just glycerol
backbone – remember that's what triglyerides are made up of – and then the fatty acids
are separate.
We have long chains of fatty acids, then we have some that are slightly smaller and we
call those monoglycerides which is just a glycerol backbone with fatty acid on the side.
Now, those smaller fats that are in the small intestine will get absorbed through those
villi (remember the finger-like projections) and enter directly into the bloodstream.
Why can they do that?
Because the little tiny fats, we don't worry about those precipitating out and those are
somewhat water-soluble and will travel in the bloodstream without causing any problems.
Now the larger fats do something different, they form what we call a micelle.
They're also absorbed via the villi and they get packaged together with some phospholipids
and some cholesterol into a nice little package we call a chylomicron.
A chylomicron is one form of a lipoprotein.
And, we'll talk about lipoproteins as we move forward.
Keep in mind those, we talk about LDLs, HDLs, most of you have heard of that from your physician
at some point.
Chylomicron is of the same character as those, it's called a lipoprotein.
Then it's sent into what we call the lymph system.
When we talked about this originally, when we spoke about the anatomy of the digestive
tract, that the villi, those fingerlike projections have a lymph vessel through each one of them
where the fatty acids can be absorbed into.
Those fats then need to be transported throughout the body, then I talked about lipoproteins.
Now keep in mind all lipoproteins are made up of these components: lipids, protein, phospholipid,
and cholesterol.
What's the benefit of packaging them like that?
Well, when we add the protein and the phospholipid it gives it a character in which it can travel
in the bloodstream without floating, if you want to say, "out".
It's more water-soluble when you put it into a lipoprotein form.
Chylomicrons, as we mentioned already is a lipoprotein that's produced by the intestinal
cells, so the chylomicrons travel as you see my arrows show there, into the lymph system,
then into the blood vessel.
And to the liver.
There in the liver it gets repackaged.
I have right next to the chylomicrons.
a little breakout for you to tell you what is the ratio of those nutrients, because the
only thing that makes the difference between a chylomicron and some of the other lipoproteins
is the ratio of the amount of fat, protein, phospholipid and cholesterol that is part
of that lipoprotein.
Chylomicrons are mostly triglyceride, that's what "TG" stands for.
They're 80-90% triglyceride, which is the primary fat that we get from our diet.
Two to seven percent cholesterol, and 1-2% protein.
As they're repackaged into the liver into something called VLDL, and that just stands
for very low density lipoprotein, the composition is changed, as you can see.
We've got 55-65% triglyceride, a lot more cholesterol, 10-15% cholesterol and 5-10%
protein.
Those VLDLs travel along in the bloodstream and as they're traveling they actually convert
to LDL.
Now this is one that you probably have heard your physician refer to, if you have ever
had the lipids checked in your bloodstream, they usually will talk to you about your total
cholesterol, your LDL and your HDLs.
So, here we are talking about LDL.
LDL stands for "low density lipoprotein".
But we also like to, I like to give little rememberers for people, so that they can keep
track of which is the good and which is the bad.
Think of "L" as standing for lousy.
This guy is the litter bug, he makes a mess of our arteries, and drops off lipids as he
travels along.
So, "L" is for lousy, this is the bad guy, we want less of this in our blood if
we can.
Well what are these LDLs made up of ?they're 10% triglyceride, 45% cholesterol (so you
can see there's a large ratio of cholesterol" and 25% protein.
So remember LDL, "L" for lousy.
It's related to our dietary fat intake as to whether we have more or less of these.
Saturated fat, trans fat in particular contribute to raising LDLs.
It's a major contributor to heart disease risk.
So all of us want to lower those LDL levels as much as we can.
Next up, let's talk about HDL.
HDL is another lipoprotein.
It's made up of a low, small amount of triglyceride, 5%, 20% cholesterol and 50% protein, so you
can see it's mostly made up of protein.
This is the clean-up guy, think of this as the trash collector, so he goes behind the
LDLs the "litter bug" and he cleans it up.
Think of that Pac Man image, he kind of munches up all of the garbage that is left behind
by LDLs.
That's why the more HDL we have, the healthier our vessels typically are It returns fat to
the liver and another way to remember this as being the good guy is "H" for healthy
or "H" for happy.
HDL is the good one.
It's protective against heart disease, so we all want to have high HDL levels, as high
as we can get them.
This diagram is just another comparison to show you the relationships between chylomicron,
the VLDLs, LDLs and HDLs which are all lipoproteins and are the transport packages for fat in
our bloodstream.
© 2011 Teresa Castro
-------------------------------------------
Wk4 Key Point 1 - Duration: 24:44.
As we now move into week four of the course, we're looking at Key Point #1 exploring
the lipids.
First off, I like to talk about what are the important functions of lipids because fat
in the American society gets such a bad rap.
So many people have an opinion that fat is the enemy, and that we should eliminate as
much fat as possible.
In fact, we went through kind of a craze with our food industry where the trend was to have
fat free products and what we ended up with, is you know when you take the fat out of a
product you lose flavor, so they needed to add something back in to add flavor and what
they were adding back most of the time was sugar.
So we ended up with people actually increasing the sugar in their diet instead of really
just looking at the balance of fat.
So let's first talk about some of the good reasons we need fat in our diet.
it helps with the health of our skin and our hair, it helps protect body organs, and the
way it does this is it actually does create padding as you'll see the next bullet point
talks about insulation.
It insulates us as well, which helps protect us from those extreme body temperature changes.
It also is a raw material for the sterol group of compounds, so we have hormones (which are
part of that), Vitamin D and bile., which we'll talk about more as we move through
this week in the course.
Fat is also a wonderful fuel reserve and some of us despise having that fuel reserve.
But if you live in a developing country or a third world country, where the source of
food might be a little more tentative than it is in our culture.
It pretty easy for us to obtain food readily, inexpensive fast food is very easy to get
a hold of.
Whereas in a third world country we're looking at times when they might have famine and they
need those fat reserves to survive the times of famine.
Absorption of fat soluble vitamins is only possible when we have fats in our diet.
Again to remember those fat soluble vitamins, a quick way to remember it is the work 'ADEK',
which stands for vitamins A, D, E and K.
Also with fat the great thing we do have the unlimited ability to store it.
We don't have a cap on the amount we can store like we do with glycogen.
A little factoid to know is that one pound of body fat equals about 3500 kcalories.
So, what does this mean to us in our diet?
Well, if we wanted to lose that one pound of fat, we would need to have a deficit in
our intake by about 3500 calories.
So a typical approach might be, we would ask someone to cut back by about 500 calories
from their usual, and after a seven day week that equals about 3500 calories which is one
pound of body fat.
In addition, of course many times we would encourage activity as well which helps with
that equation.
Fasting, in the state of fasting, we have a certain precedence that your body takes
on how it stores energy.
And first off it will start with liver glycogen and filling up those stores first and then
muscle glycogen and lastly fat.
The extra energy would be stored in that manner.
The importance of fat in our food supply is it adds a lot of different great attributes
which makes the food more interesting for us to eat but as well it adds a certain amount
of nutrition.
Fat gives aroma to foods.
If you've ever been out for a walk or a run and smelled the scent of someone cooking
bacon, that's the fat droplets that are actually get deposited into the air and gives
us the ability for us to smell the fat.
Fat imparts the flavor to food and also palatability.
If you think about crackers or croissants.
That wonderful flaky, crispy character that those types of foods have is imparted by the
fat.
What they do to make croissants is they put layers of dough with layers of butter in between
and then another layer of dough and then another layer of butter and all that fat is what gives
it that flaky character and its the same idea with crackers as well.
So, if we took all that fat out we would have a much more tough, not palatable food product.
Fat also gives the fat soluble vitamins to our food and it also give a certain amount
of energy into our food.
It provides nine calories per gram as we talked about in the first week.
As we did when we spoke about carbohydrates, we'll do this with each macronutrient, let's
look at the chemist's view of fat.
Why do we do that?
Again, because the chemical composition of a compound in our food has everything to do
with the cooking properties of that food, the digestion process and the absorption process.
So, let's start with the chemist's view.
Triglycerides, which is the common fat, that when we think of oils or fats in our diet,
typically it's a triglyceride that we envision.
That's made up of a glycerol backbone and three fatty acids.
Keep in mind fatty acids can be of different character, they can be saturated, monounsaturated,
(and again think about the nomenclature that you have mono meaning one, so there's one
unsaturated point) we also have polyunsaturated fats.
Within the category of polyunsaturated fats, there's omega-6, omega-3 and the Omega-3
and 6 actually make up the essential fatty acids.
We'll talk about some details of those as we go on here.
The structure of triglycerides you'll see over here we have on the left hand side, the
glycerol backbone, and then on the right hand side that's an abbreviated structure of
a fatty acid.
And to bring those fatty acids together with the glycerol they have something called an
ester bond, which there is a water molecule removed as that fatty acid bonds to the glycerol.
Let's start with saturated fats.
And a lot of these terms you probably hear in the media, you see it on food labels but
many people don't really know what that means.
So this is your "down and dirty" on really understanding what that terminology stands
for.
Saturated means that, that chemical structure of the fatty acid is filled with the maximum
amount of hydrogens it can be filled with.
I'm going to show you a picture of that in a moment.
A character of a saturated fat to help you know if it's in a certain food product is
that it's solid at room temperature.
If you've ever again, cooked bacon and you've poured it into a can maybe to cool that grease
down, if you come back later you're going to notice that the oil or that grease is solid.
Why?
Because, it's a saturated type of fat.
Also, saturated fats, the way they impact our health and nutrition is that they can
cause our blood cholesterol to rise.
Here's a picture of a saturated fatty acid and this particular fatty acid is called stearic
acid.
It's 18 carbons long, if you count out the carbons there you'd find eighteen.
And then you see down below, I have a simplified diagram, for any of you that have had chemistry
may recognize this, that each of the points as you look at that angle going zigzag pattern
going up and down, and each point represents a carbon.
On the left hand side is the methyl group, a methyl group is a carbon with three hydrogens.
And then on the right hand side, we have the acid group, which is the carbon with two oxygens
and a hydrogen.
That's important to know again because of the naming and as we talk about omega-3 fats
that's significant.
Lastly, I want you to look at this structure and see that there are no more opportunities
for hydrogen to bind on to this fatty acid, every single open spot on that carbon chain
is filled with as many hydrogens as it can.
Keep in mind carbons have four binding sites, all of these carbons have four bonds to them.
Now, lets talk about what do we mean with an unsaturated fat.
First, a monounsaturated fat means that at one point along that fatty acid chain there
isn't as many hydrogens as there could possibly be, therefore a double-bond forms.
So that's a monounsaturated fat, there's one double bond in the fatty acid structure.
Now a polyunsaturated fatty acid, as the name would suggest, there's two or more double
bonds along that fatty acid chain.
Again, we'll look at a picture of this in a moment.
But some examples again of polyunsaturated fats is omega-6 linoleic is an omega 6 fatty
acid, I have an arrow there showing that it converts to arachadonic acid in our bodies.
It's an essential fatty acid.
We do have a DRI, which is the recommended intake for linoleic which is 5 to 10% of our
daily calories should come from this type of fat.
What does that translate into as far as grams?
About seventeen grams per day for men and twelve grams per day for women, but of course
that's going to vary depending on what your particular calorie intake is per day.
Omega -3 fat, we hear about these all the time in the media.
Alpha-linolenic is one type of omega-3 fat, that can convert to something called EPA and
DHA in our bodies.
Now this EPA and DHA , we can get that direcly from food as well, from fish which again we'll
discuss in a moment.
Right now let's talk about this as a polyunsaturated fat, it's an essential fatty acid as well.
The DRI for alpha linolenic is very small, about 1.6 grams per day for men and 1.1 grams
per day for women.
Let's look at a picture though and talk about those structures.
A monounsaturated fat, you can see in this picture that we have a double bond right here
along that carbon chain.
Why?
Because we don't have as many hydrogens on that structure as we possibly could, therefore
a double-bond forms.
That is called a monounsaturated fat.
And this particular fat we're looking at is oleic acid, so it's exactly the same
as stearic acid except it has a double-bond which makes it a monounsaturated fat.
Next up, a polyunsaturated fat, this is also an 18 carbon fatty acid, so again identical
to the other two fatty acids with the exception of the fact that it has two points where there
is a double-bond.
This is a polyunsaturated fatty acid, linoleic acid.
Now more about omega-6 fats, the naming comes from looking at the methyl end of that fatty
acid.
If you count in from the methyl end you'll count in six carbons and at that sixth carbon
is where there's a double-bond.
And that's where omega-6 fatty acids get their name.
The omega end is the methyl end and you count in from there and the sixth carbon is where
the double-bond is.
Now, if the double-bond is at the third carbon we call it an omega three fatty acid.
The omega six fats we mostly get those out of vegetable oils and meats.
The omega three fats we have several kinds as I mentioned.
The alpha linolenic acid it the kind we might get in the flaxseed and some of the vegetable
sources, that can convert to EPA and DHA in our body, but that's not a very efficient
process.
So, it is recommended that we get our omega 3 fats in the form of EPA and DHA which that's
where we would find omega threes in fatty fish or seafood.
This table is to help you see or appreciate the fact that all oils and fat sources have
a combination of types of fat within them.
For example you'll see at the top canola oil, pink represents the amount of saturated
fat in that canola oil, yellow represents linoleic acid, and the bluish color or aqua
color is alpha-linolenic acid, and then the light purple is the monounsaturated fat.
So, keep in mind that canola oil we talk about it as a monounsaturated fat.
Why?
Because it has the majority of the fatty acid content coming from monounsaturated fatty
acids, as we see there it shows 62%, but it still contains a few of the other fatty acids.
Keep in mind we still think of, like olive oil, if you scan down you'll see it there,
we think of that also as a monounsaturated fat.
Now let's scan down and look at those ones that have a lot of pink, those are the ones
that we want to stay away from, those are the saturated fatty acids and those are the
ones that primarily contribute to raising our blood cholesterol levels.
The little sneaky ones, are the palm oil, palm kernel oil, and coconut oil if you see
those on a food label understand that those represent saturated fat, more saturated than
butter itself.
You'll see butter down at the bottom of this table.
And so, when you see that in a food label, many times people think "oh, sounds like
a, it's a plant source, that must not be harmful" but, it is.
It is harmful and those are the ones that we want to avoid.
And we're seeing those added more and more to foods, as people, manufacturers are trying
to take the trans fat out, and not have to put that on their food label, they are then
putting in palm oil, palm kernel oil and coconut oil.
Why?
Because anything that's a saturated fat in nature gives a food a nice mouth feel,
a nice structure to it that lasts a long time on the shelf.
It doesn't break down quickly or oxidize, and it tastes great.
So, examine that at will, that table, it gives a lot of information.
The essential fatty acids, let's run through those real quickly again.
Linoleic, is an omega-6.
Alpha-linolenic is an omega-3, but again we can get the omega-3 in a source of EPA and
DHA.
The long way to say those is eicosapentanoic acid is actually what EPA stands for, and
docosahexanoic acid is what DHA stands for.
Now why do we have so much emphasis on the omega-3's right now?
The essential fatty acids have certain functions and they relate to some really important things
within the body.
But mostly for omega-3's we find that if people are getting most of their fats from
the EPA or DHA, the body has a less what we call'inflammatory state' to it.
They're finding out through research that, inflammation and forms of inflammation are
what may be precursors to things like cardiovascular disease, diabetes, arthritis, some of those
are the main chronic diseases that we struggle with in our culture.
So that's why so much emphasis is being put on these omega-3 fats.
But buyer beware that when you are shopping in the store, you are going to see omega-3
fats written on that food label but make sure you are reading for "what kind".
You want to get those omega-3 fats in the form of EPA and DHA, not alpha-linolenic or
ALA.
Those are not harmful and bad, don't get me wrong, but those are not the ones,. the
ALA, is useful in one form from the diet, but not useful in preventing that inflammatory
state, or protecting from cardiovascular disease which is truly where all the research and
the excitement is with omega-3 fats.
The eicosanoids, which is what the fats are a precursor towards, those omega-3 fats, they
form hormone-like compounds.
And what are the functions of those compounds?
Some really important things like blood clotting, blood vessel dilation and constriction, muscle
relaxation and contraction.
So just those first three bullet points , we could take a look at that and go "uh-hunh
- I could see how that will affect cardiovascular disease, because if our blood is clotting
at any given point we have more of a chance of having some sort of blockage occurring.
If that blood clots at time that its moving through a narrowing of the arteries, because
let's say we have plaques in those arteries we have a chance of blocking and constricting
that vessel and causing a heart attack.
Also, if our vessels are able to dilate well, we have less chance of having high blood pressure
or also being able to relax.
So the immune response to injury, blood lipid regulation, and then the last one as I talked
about inflammation or anything related to infection, the eicosanoids help in those processes
and functions.
Let's talk about a few chemical reactions related to fats, because again it relates
to the names you see on food products , the nutrition that those things provide.
Hydrogenation, a really important thing for you to know and as the word implies, it's
adding hydrogens to an oil.
hydrogenation.
Oxidation, oxidation is when again the word gives you the clue, oxygen is attacking the
bonds on, in this particular case, the fatty acids.
What's the weakest point?
It's that double-bond area, that's why the unsaturated fats are less desirable to
the food manufacturers, because they'll oxidize faster or go bad faster.
Those manufacturers want a long shelf-life and the saturated fats provide that, same
with hydrogenated fats.
We'll also talk about the trans vs. the cis forms of fatty acids to help give you
a handle on "what are we talking about with trans fats?"
Here's a diagram to show what they're doing in the hydrogenation process.
They take a perfectly healthy, innocent vegetable oil there up at the top.
That's letter A container, the beaker that has vegetable oil.
And you know, say 60-70 years ago, before we were doing hydrogenation, our manufacturers
thought they were pretty wise when they came up with this method, but we've come to find
out we weren't as wise as we thought.
We then went to step B, and we added hydrogen under pressure, and we essentially formed
a structure similar to a saturated fat.
We put as much hydrogen as we could into that unsaturated fat that oil and we go it into
a solid form, or semi-solid form.
Which is what "C", the "beaker C" represents and that's a hydrogenated fat.
When we do this hydrogenation, we create a fat that now went from a healthy vegetable
oil to a type of fat that can raise our blood cholesterol levels as well, just like saturated
fat can.
It also forms a trans structure, which I'll talk about in a minute.
Oxidation, this is a little diagram to show you how oxygen can attack, and particularly
at the unsaturated spot on the fatty acid, that double-bond is a weak spot.
So you'll see those oxygens come in, they attack the bond and what happens is you have
two aldehydes that result.
If you've ever had olive oil in the cabinet for several months and tasted it and it has
kind of an off-flavor.
What has probably happened there is you've had your oil oxidize because it's been on
the shelf too long.
This is an explanation of what we're talking about with the cis-trans form, when we have
a double-bond form it's typical with a fatty acid chain it would do this bending like shape
to it.
It's called the cis form.
And this is just chemistry nomenclature, nothing more.
When they do the hydrogenation process what happens is it straightens out that structure
and creates a "trans" form which is what we call the trans fat.
Let's talk about phospholipids and what they are.
They're a little different than a triglyceride, they still have that glycerol backbone, which
has three carbons but at one of those carbons instead of having a fatty acid chain it has
phosphorus and nitrogen.
What that does is it gives a function to that structure that allows it to emulsify.
An example would be lecithin, lecithin we get in egg yolks, if you've ever made mayonnaise
or you've made, all you cooks out there, hollandaise.
When you're using those eggs, what you do is you (I'll tell you a little about it
in case you haven't made it) you beat that egg, and you beat it really good and the yolk
in that egg has lecithin in it.
And then you slowly drip oil into it, and as you beat, it emulsifies.
It creates this nice structure that holds the little fat droplets in the structure without
spilling out.
Unlike if you put oil and vinegar in a beaker and shake it up that oil is not going to stay
within the vinegar, it's going to separate out.
If you do this mayonnaise though, where you do the oil with the lecithing, it does stay
in there, and that's the emulsifier at work, the phosphorus and nitrogen.
Phospholipids are part of our cell membranes and that's one of their main functions in
the body.
They also work to transport fats which we'll talk about in another key point.
The sterols, their structure is a little different, they have a ring structure.
And one example of a sterol would be bile, the sex hormones like testosterone, vitamin
D has this structure, and cholesterol, which is the most commonly known of all the sterols.
Cholesterol is made by the body, we can get it in our diet but we also make it within
the body, so it is not an essential nutrient.
What are the good things about cholesterol?
Well it's a precursor for bile, so we do use it to make bile for the body.
Also, for vitamin D and the sex hormones.
It takes place as part of cell membrane structure.
And we synthesize it as I mentioned it by the liver.
What's the down side if we have too much in our system, sometimes caused by too much
in the diet but sometimes a hereditary problem that excess cholesterol can sometimes get
deposited on the artery walls forming something that we call plaque.
© 2010 Teresa Castro
-------------------------------------------
First Impressions: Genaray Crux 10" LED - Duration: 3:35.
- Hello, my name is Nicholas Pappagallo,
I'm a Lumix Luminary, and I'm here today
at Parkwood Studios to talk to you
about the Genaray Crux CR-10 B.
(light music)
Once again, it's a Genaray Crux CR-10 B LED,
and this light,
beyond being small and portable, is battery-operated.
So I'm gonna take this off the stand here,
show you a little bit about what I like
about this particular fixture here.
So look at how thin this actual lamp is,
so there's a unit on the back here,
and then all the LEDs actually come around here.
So we have 10 inches of light,
but instead of seeing the LEDs,
the LEDs are actually facing inwards,
and that gives you a nice diffusion panel here.
You don't have all those little diodes facing you.
Another thing about this, it is a bicolor light,
so you can actually change the light here,
I'm not gonna face it into the camera,
because I don't wanna mess that up,
but you can actually change the light here
from 5600K all the way down to 3000K there.
So I'm gonna turn this off so I'm
not shining it right into there.
This is a flicker-free fixture,
so for what we're using here,
we're using a different set of Generay lights,
you're not gonna get the flicker
in my shirt and everything for video production.
It's a great light for video,
and again, I could fit two of these in a suitcase
between my clothes,
and you really can make them very portable.
It uses a standard Sony battery,
so you can buy many of these for cheap after market,
and they just pop right on there like that.
So you have continuous lighting,
250 watt equivalent,
so you can really just get a few of these,
do great interviews,
shoot animals, it's not gonna freak animals
out the way strobe lights would.
Wireless control, so again we're gonna turn it on here,
you have wireless control here
of four channels, so you can actually have four channels,
so what I can do, effectively with this,
is put this in the ceiling in my studio here,
and I can have one down low, which is my key light,
and I can control all the other ones.
I can dim them up to 100%, down to zero,
I can change the color temperature,
and all the rest will actually let this one command them,
so I have four banks of those that I can use.
The CRI of this is 95, so it's got a great CRI rating,
and the weight, best part about this!
2.5 pounds!
I can hold this with my pinky here.
With the bracket.
So, great light, 10 inches, bicolor,
everything you'd want in an LED,
there are a couple other different brand names of these,
I like this Genaray one, this is great,
I love this little panel here,
it's very easy to use,
there's not knobs I'm gonna break off,
this is battery and 110,
so inside this bag that they gave me,
so Genaray gives you a nice bag,
I have a battery charger, I get a little user manual,
which is great, it shows you how to use everything,
and then I have a portable bag,
so if I do wanna actually protect them a little more
than putting them in between t-shirts in my bag,
I can put them in this bag and it's going
to give me a little bit more,
there's foam in there and everything,
it's literally just a little bit more support,
and keep it from getting scratched up.
I hate beat-up gear.
I like my gear to be nice and clean.
So, once again, this is the Genaray CR 10B Crux Light,
it's an LED, I wanna thank B and H for sending it over.
Don't forget to watch our other videos,
and subscribe,
we're always putting new content out there on the web,
so let us know what you wanna hear,
leave a comment, and we'll see you at the next video.
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Rocket League +Smite Sessions with Trixz2007 (Subs free to join) - Duration: 2:53:17.
For more infomation >> Rocket League +Smite Sessions with Trixz2007 (Subs free to join) - Duration: 2:53:17. -------------------------------------------
6 Tips for Strong and Healthy Hair ❤ Healthy Hair Tips - Duration: 2:27.
6 Tips for Strong and Healthy Hair
1.
Cut your damaged ends As hair grows, it also weakens, especially
at the ends where it is the oldest.
Start by cutting a little (no more than one inch) and repeat this process according to
how fast your hair grows.
Removing those �ugly� split ends will make your hair look healthier.
There�s nothing more unsightly than split ends!
2.
Brush it every day
Buy a brush that has soft bristles and try to brush your hair when it�s wet to prevent
it from breaking.
If you have very long hair, you can also brush it before going to bed.
This stimulates better circulation in the scalp and your hair follicles will produce
healthier strands.
3.
Know your hair type When you know this piece of information you�ll
be able to select the correct beauty products.
A thorough evaluation consists of three parts:
Density (thick, medium, or thin) Texture (thick or thin)
Strength (porous, elastic, or hydrated) 4.
Rinse with cold water Yes, you should do this even in the winter!
The final rinse when you wash your hair should always be with cold water to cause the cuticles
to close.
You�ll find that your hair is more shiny and silky as a result.
This technique also serves to make it grow faster.
Hot water, on the other hand, increases the oil production from your scalp and breaks
the strands.
When you dry your hair, you�ll notice more split ends.
5.
Use quality products Although the best-known brands don�t always
guarantee quality, you can still choose products that match your hair type and will give you
better results.
We recommend trying organic cosmetic products that don�t contain chemicals and are less
harmful to the hair.
6.
Don�t abuse the hair dryer or curling iron Even if you already have beautiful, smooth
hair, try to reduce how often you dry or curl it during the week.
Exposure to the heat from these elements will dry out your hair, making it dull and lifeless,
and more likely to break or have split ends.
It�s best only to use them when you�re attending a special event or on the cold days
when you shouldn�t go out on the street with a wet head.
-------------------------------------------
How to Download More RAM - The Commercial - Duration: 3:08.
So many, right? From legit meme dealers too!
That's why downloadable RAM is great. Because it's good for people who don't have lots of money (subtitle note - console peasant confirmed?)
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Intelligent People Are Often Introvert and Love Spending Time Alone - Duration: 5:28.
Intelligent People Are Often Introvert and Love Spending Time Alone
It can sometimes feel isolating being an introvert; after all, sitting at home alone, although
relaxing, can lead to a sense of FOMO and a feeling of social exclusion.
Turns out, being an introvert has its own set of perks: stronger relationships, more
energy, getting shit done.
And since introverts must have their "me time," being smarter can be added to the list of
positive introvert attributes.
That's according to a somewhat counterintuitive aspect of the "savanna theory of happiness,"
an idea expanded upon in the British Journal of Psychology.
The study found that people in more secluded areas like rural areas and small towns were
happier with their lives than those who lived in denser populations.
If you've ever been on a crowded subway jammed under someone's armpit in the middle of summer,
this theory makes sense.
It also found that the more social interactions someone has with friends, the happier and
overall more satisfied with their life they are, except for one major exception.
Highly intelligent people were actually found to have the opposite correlation.
As in, they experienced more happiness with fewer social interactions.
When these brainiacs are forced to spend time with others, even if it's with friends, it
doesn't bring them as much life satisfaction as it does to less-intelligent folks.
Our hunter-gatherer ancestors needed companionship to survive
Sure, our Paleo ancestors ate mostly plants, some meat, and other natural, unrefined foods,
and did CrossFit.
But how did they socialize?
Looking into how the hunter-gatherers associated may hold the keys to understanding how people
interact today -- and why smarter people may be better off alone.
The savanna theory follows logic that makes some sense: Our ancestors were used to traveling
vast spaces in tight-knit groups, so modern humans in high-density areas, like cities,
are generally less happy than their suburban and rural counterparts.
Close social interaction, the theory continues, is another component of happiness; collaborating
on how to bring down that wildebeest brought happiness to prehistoric humans because, hey,
they got to eat!
Dr. Norman Li, associate professor of psychology at Singapore Management University and co-author
of the study said that "spending time with friends is a very natural activity that was
likely necessary for survival over millions of years."
Today those feel-good vibes around socialization persist, giving happy hour its signature adjective.
Except, again, in super-smart people.
But why?
"High general intelligence might allow people to better handle new things that humans only
recently are encountering, such as managing one's life using computers, smartphones, and
more, and not needing for survival purposes to associate with friends on a daily basis,"
he posited.
"So, it's more like high intelligence might allow people to more comfortably live outside
of natural conditions."
It's a question of adaptation, in other words; in a modern, technology-driven world that
relies less on person-to-person contact, more intelligent people might find themselves better
able to cope, and are therefore less happy when faced with their savanna-dwelling ancestors'
habits.
Don't worry, extroverts can still be smart too
This isn't to say that social butterflies are always on the dumber end of the spectrum;
as with most theories of intelligence and personality, it's not a one-size-fits-all
approach.
"While our findings suggest that on average, less-intelligent people enjoy spending time
with friends more than more intelligent people do, it doesn't mean that this applies to everyone
or that the reverse has to be true, because many things could be leading people to enjoy
their friends' company," Dr Li said.
"So, enjoying spending time with friends does not necessarily mean that a person is less
intelligent than someone who does not enjoy it!"
Don't go questioning your intelligence just yet if you actually prefer to be around other
people.
But if you're someone who genuinely enjoys alone time, and find yourself happiest when
you're all by yourself, that doesn't mean you're a weirdo.
In fact, it probably means you're way smarter than all the normals you're forced to interact
with on a day-to-day basis.
Well, that's the reason why intelligent people are often introvert and love spending time
alone.
Really cool information isn't it?
Leave us a comment down below and let us know what your thought of this video.
Don't forget to give us account subs and watch other amazing videos on our channel.
Thanks for watching!
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943 - Les Feldick Bible Study - Lesson 2 Part 3 Book 79 - Part 4 of the Messianic Prophecies Part 3 - Duration: 28:32.
For more infomation >> 943 - Les Feldick Bible Study - Lesson 2 Part 3 Book 79 - Part 4 of the Messianic Prophecies Part 3 - Duration: 28:32. -------------------------------------------
Learn Colors With Surprise Eggs Finger Family Nursery Rhymes for kids || Dancing Eggs Finger Family - Duration: 1:49.
Learn Colors With Surprise Eggs Finger Family Nursery Rhymes for kids || Dancing Eggs Finger Family
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Dự Đoán xổ số Thành Phố hôm nay XSTP 31/7 - Bạch thủ lô xổ số TP 31-7-2017 - Duration: 4:01.
For more infomation >> Dự Đoán xổ số Thành Phố hôm nay XSTP 31/7 - Bạch thủ lô xổ số TP 31-7-2017 - Duration: 4:01. -------------------------------------------
Dự Đoán xổ số Đồng Tháp hôm nay XSDT 31/7 - Bạch thủ lô xổ số DT 31-7-2017 - Duration: 4:01.
For more infomation >> Dự Đoán xổ số Đồng Tháp hôm nay XSDT 31/7 - Bạch thủ lô xổ số DT 31-7-2017 - Duration: 4:01. -------------------------------------------
Dự Đoán xổ số Phú Yên hôm nay XSPY 31/7 - Bạch thủ lô xổ số PY 31-7-2017 - Duration: 4:01.
For more infomation >> Dự Đoán xổ số Phú Yên hôm nay XSPY 31/7 - Bạch thủ lô xổ số PY 31-7-2017 - Duration: 4:01. -------------------------------------------
15 Signs Your Coworker Is A Psychopath | Conscious Reminder - Duration: 10:04.
15 signs your coworker is a psychopath
The word psychopath gets thrown around quite a lot sometimes.
Famous movie villains are often incorrectly labeled as psychopaths.
You might even call your rude neighbor a psycho.
And who hasn't complained about the psychopaths on the road today after getting cut off in traffic?
But how can you tell if you're working with a legitimate psychopath?
Psychopaths aren't simply jerks or bullies — they must meet a certain set of criteria, as outlined by the Hare Psychopathy Checklist.
While only a professional should diagnose psychopathy, a psychopathic cowoker or boss may demonstrate some of these signs.
#1.
They have sadistic motives and intents
"I think the most telling sign is their sadistic nature," Andrew Faas, a former senior executive with Canada's two largest retail
organisations and author of "The Bully's Trap," tells Business Insider.
A psychopath motivates others through fear, rather than respect, he says, and they intend to destroy rather than correct.
This one characteristic is what separates psychopaths from a boss or coworker who is simply "firm," he says.
"I've led and managed workforces that are in the thousands, and I've always been and still am a very demanding leader,
but I motivate through respect because I want people to improve," Faas says.
#2.
They're glib and constantly turn on the superficial charm
Psychopaths are masters at presenting themselves well.
They are great conversationalists who can easily sprinkle chit-chat with witty comebacks and "unlikely but convincing" stories that make
them look good, writes psychologist Robert Hare, creator of the Hare Psychopathy Checklist, in a post on Psychology Today.
Confronted with such charm, you may believe that the psychopath is a decent — delightful, even — person by the end of the conversation.
Hare writes that one of his raters once interviewed a male prisoner who threw in some compliments about her appearance,
and by the end of the interview she felt unusually pretty.
"When I got back outside, I couldn't believe I'd fallen for a line like that," she said.
#3.
They have a grandiose estimation of self
Psychopaths see themselves as the centre of the universe, writes Hare on Psychology Today.
They are so important in their minds that they believe other people are just tools to be used.
They're confident — even in the face of overwhelming evidence
Many people struggle with their self-esteem.
Psychopaths, on the other hand, can be identified by their overabundance of confidence, according to Dr. William Hirstein on Psychology
Today.
Whether their boasting is subtle or obvious, beware the coworker that's always going on and on about how great they are.
#4.
They're a pathological liar
Maybe there was some truth to "Pinocchio."
Once psychopaths start lying, they can't — and don't want to — stop.
Faas says that bullies have an "intellectual dishonesty that they knowingly revert to."
Unlike normal people, psychopaths don't care if their lie is found out because they can just lie again to cover it up, he says.
#5.
They don't think the rules apply to them
Psychopaths are notorious for flaunting societal norms and rules.
Much like narcissists, they are so self-centered and cold hearted that they simply believe they can get away with terrible behavior,
writes Amy Morin, a licenced clinical social worker and psychotherapist, on Psychology Today.
#6.
They live a parasitic lifestyle
Psychopaths are single-minded: They think only of themselves and what they want to accomplish — like a parasite.
"They're going to live their life and do and say and behave the way they want to behave without any consideration for others," Faas says.
He says psychopaths do whatever they want because they have such an inflated sense of self that they don't think the normal rules of life
apply to them: "They feel they're immune to any criticism in terms of how they live their lifestyle,
including harassing those they have command and control over."
#7.
They are cunning and manipulative
Faas likes to say that psychopaths are masters of three things: manipulation, deflection, and deception,
all of which help them keep "number one" — themselves — above water.
"They're very apt to accept credit for something when it goes right, but when something goes wrong,
they look for a scape goat to deflect it to and take the blame," he says.
#8.
They had early behavioural problems
Faas says that psychopaths in the workplace were most likely bullies on the playground.
"They take what they were allowed to do in the school environment and take it with them to the workplace," he says.
Some of the early behavioural signs include persistent lying, cheating, theft, arson, truancy, substance abuse, vandalism,
and/or precocious sexuality, writes Hare.
While many children may display such behaviours, he says that psychopaths will display them more often and to a more serious degree.
#9.
They don't feel emotions like normal people
Psychopaths can effectively mimic emotional responses, writes Psychology Today's Dr. Scott Bonn.
However, they cannot sincerely feel them.
Most psychopaths are master manipulators — those around them don't realise their true nature until the damage is already done.
#10.
Their long-term goals are not realistic
Even though psychopaths struggle to accomplish their own grandiose goals for themselves because they are bad planners, Hare writes,
they expect others to rise to the occasion.
"Though the task may be impossible to do, psychopaths justify it because, in their limited view, it's a reasonable goal," Faas says.
#11.
They show no remorse or guilt
The psychopathic tendency to not care about the consequences of their actions, no matter how badly they affect others,
can be linked to their "remarkable ability to rationalise their behaviour," Hare writes.
While their friends and family may be physically or emotionally hurt by the psychopath's actions,
he or she will typically just deflect the blame with excuses or flat-out deny it.
Hare recalls one subject who stabbed someone, yet seemed to feel more sorry for himself.
"He spends a few months in hospital, and I rot here," Hare's subject told him.
#12.
They have a scary temper
Don't get fooled by the charming veneer.
Hare writes on Psychology Today that psychopaths are incredibly short-tempered.
The smallest thing can set them off into a rage.
Watch out for the person who freaks out about everything in the office — no matter how minor.
#13.
A proclivity for non-committal relationships
Hare's checklist includes both promiscuous sexual behaviour and multiple short-term marital relationships as signs of psychopathy,
as Business Insider previously reported.
However, if that sounds like one of your coworkers, don't be too quick to judge.
They might just be bad at relationships or uninterested in commitment.
This red flag is likely a more effective indicator when combined with other warning signs.
#14.
They're often bored
If one of your colleagues is constantly complaining about how bored they are at work, you might just have a boring job or a whiny coworker.
However, taken with a few of these other signs, constant boredom could actually indicate psychopathy, as Business Insider reported.
Psychopaths are notoriously impulsive novelty-seeks, and always on the look-out for the next rush.
-------------------------------------------
HoodyJ - ADC is Dead M/V (XO TOUR Llif3 Cover) - Duration: 3:09.
HoodyJ Productions™ HoodyJ Productions™
HoodyJ Productions™ HoodyJ Productions™
HoodyJ Flame First Production
Video by Ex-Apprentice
I don't really care if you die
On the real you shoulda never tried
Shoulda saw it coming when you locked in xay (Ya)
adc skills make me want to cry
WANNA
CRY
Push me to the edge
ADC is dead
Push me to the edge
Enemies are fed
Push me to the edge
all the flame is said
Push me to the edge
Blaming me no ganks, and try my best to tank
But im never given thanks
So you making me drop ranks
and I motherfuckin sank
Man it makes me wanna shank
Your ass don't even mention gangplank
ur memes are so dank dank
Boneless pizza ass motherfucking nigga
Ur gameplay just motherfuckin triggas
Feeding them like your their dinna
Just get yourself a fidget spinna
And deal with autism like a winna
Bringin out my inna flame
#niggastillthesame
Always giving me the blame
Dickdrive suits ya better name
Your logic fuckin insane
Why can't you just play ur mains
Twitch tiltin giving us pain
Sike bitch man it's actually vayne
trolling on split push d cane
Mobafire fuckin main
Ally is then fuckin slain yeah
I dont really care if you die
On the real you shoulda never tried
Saw it coming when you locked in xay(ah)
Ya adc skills make me want to cry
ADC is dead
Push me to the edge
Enemies are fed ahh
Push me to the edge
all the flame is said yeah
All the flame is said yeah
Giving this bitch red, regardless if hes fed
Man he's weak af no shreddin
Dw ill give you credit
5 man bitched on reddit
That is right I said it
And dont motherfuckin forget it
Expectations never met it
Cuz christian man you have said it (not me)
"Dont gank me" man you dont get it
Doesnt matter you dont let it
feeding teams are useless
But ur worse you a susan
Stubborn ass a fuckin nuisance
So of course we end up losin
plus your flame is so amusin
The jungler it's you accusin
Which drug is it that you usin
Ironic aint it that the abused is abusin
JuicyJ said
ur the worst ur the worst Gold dodging ADC that's always gettting burst
I dont really care if you die
On the real you shoulda never tried
Shoulda saw it coming when you locked in xay(ah)
Your adc skills make me want to cry
Pushed me to the edge
All the flame is said
Christian you are dead
Once a fuckin gain
Done dealing with your shit
So I wrote this rap instead
So dont push me to the edge
HoodyJ Productions™
-------------------------------------------
Rae (dyeiano) Birthday 2017 - Duration: 19:12.
should be dyEiano
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