2/17/2020 1 Chapter 14 Eating and Weight Health Psychology (PSYC 172) Professor: Andrea Cook, PhD February 18, 2020 The Digestive System – Food nourishes the body by providing energy for activity – Digestion begins in the mouth • Salivary glands provide moisture that allows food to have taste • Importance of good mastication The Digestive System The Digestive System – Food is swallowed and then moves through the pharynx and esophagus – Peristalsis moves food through the digestive system – In the stomach, food is mixed with gastric juices so it can be absorbed by the small intestine – Most nutrients are digested in the small intestine – Digestion process is complete when waste is eliminated The Digestive System, Continued 2/17/2020 2 Microbiome 4YouTube: What is the human microbiome? Supporting the Gut Microbiome Dysbiosis = unbalanced gut microbiome • associated with weight gain, insulin resistance, inflammation Probiotics • contain live microorganisms • maintain or improve the "good" bacteria (normal microflora) in the body • e.g., fermented foods, yogurt, sauerkraut, kimchi Prebiotics • act as food for human microflora • helps improve microflora balance • e.g., whole grains, bananas, greens, onions, garlic 5 https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert- answers/probiotics/faq-20058065 Supporting the Gut Microbiome Medication overuse • anti-inflammatories, antibiotics, acid blocking drugs, and steroids damage gut or block normal digestive function Stress • chronic stress alters the normal bacteria in the gut Lifestyle • plenty of fiber, water, exercise and rest Healthy Defecation • three bowel movements a day to three each week • no intestinal pain or bloating • no straining 6 https://drhyman.com/blog/2014/10/10/tend-inner-garden-gut-flora-may- making-sick/ 2/17/2020 3 Bristol Stool Chart 7 Factors in Weight Maintenance – Stable weight occurs when calories eaten equal those expended for body metabolism and physical exercise [OLD THINKING] – Complicated interplay of nutrients, hormones, and inflammation • Metabolic rates differ from person to person • Ghrelin, a hormone, stimulates appetite • Leptin, a protein, signals satiation and fat storage • Insulin, a hormone produced in pancreas – unlocks cells for glucose use for energy – cues hypothalamus for satiation and decreased appetite Factors in Weight Maintenance What is obesity? – Overeating is not the sole cause of obesity – Various methods to assess body fat • Skin-fold technique • Percentage body fat • Body mass index (BMI) – Can also be thought of in terms of social and cultural standards – ideal body = thinner in past 50 years What is Obesity? 2/17/2020 4 BMI 10 – Obesity rates have increased, especially “extreme” obesity • past 30 years obesity rates have nearly doubled to 600 million • 37.8% of US adults are obese and an additional 32.6% are over.

1. 2/17/2020
1
Chapter 14
Eating and Weight
Health Psychology (PSYC 172)
Professor: Andrea Cook, PhD
February 18, 2020
The Digestive System
– Food nourishes the body by providing energy for
activity
– Digestion begins in the mouth
• Salivary glands provide moisture that allows food to
have taste
• Importance of good mastication
The Digestive System
The Digestive System
– Food is swallowed and then moves through the

2. pharynx and esophagus
– Peristalsis moves food through the digestive
system
– In the stomach, food is mixed with gastric juices
so it can be absorbed by the small intestine
– Most nutrients are digested in the small intestine
– Digestion process is complete when waste is
eliminated
The Digestive System, Continued
2/17/2020
2
Microbiome
4YouTube: What is the human microbiome?
Supporting the Gut Microbiome
Dysbiosis = unbalanced gut microbiome
• associated with weight gain, insulin resistance,
inflammation

3. Probiotics
• contain live microorganisms
• maintain or improve the "good" bacteria (normal microflora)
in the body
• e.g., fermented foods, yogurt, sauerkraut, kimchi
Prebiotics
• act as food for human microflora
• helps improve microflora balance
• e.g., whole grains, bananas, greens, onions, garlic
5
https://www.mayoclinic.org/healthy-lifestyle/consumer-
health/expert-
answers/probiotics/faq-20058065
Supporting the Gut Microbiome
Medication overuse
• anti-inflammatories, antibiotics, acid blocking drugs, and
steroids damage gut or block normal digestive function
Stress
• chronic stress alters the normal bacteria in the gut
Lifestyle
• plenty of fiber, water, exercise and rest
Healthy Defecation

4. • three bowel movements a day to three each week
• no intestinal pain or bloating
• no straining
6
https://drhyman.com/blog/2014/10/10/tend-inner-garden-gut-
flora-may-
making-sick/
2/17/2020
3
Bristol Stool Chart
7
Factors in Weight Maintenance
– Stable weight occurs when calories eaten equal those
expended for body metabolism and physical exercise
[OLD THINKING]
– Complicated interplay of nutrients, hormones, and
inflammation
• Metabolic rates differ from person to person

5. • Ghrelin, a hormone, stimulates appetite
• Leptin, a protein, signals satiation and fat storage
• Insulin, a hormone produced in pancreas
– unlocks cells for glucose use for energy
– cues hypothalamus for satiation and decreased appetite
Factors in Weight Maintenance
What is obesity?
– Overeating is not the sole cause of obesity
– Various methods to assess body fat
• Skin-fold technique
• Percentage body fat
• Body mass index (BMI)
– Can also be thought of in terms of social and
cultural standards
– ideal body = thinner in past 50 years
What is Obesity?
2/17/2020

6. 4
BMI
10
– Obesity rates have increased, especially
“extreme” obesity
• past 30 years obesity rates have nearly doubled to
600 million
• 37.8% of US adults are obese and an additional 32.6%
are overweight
• Rates of obesity in children are lower (13.4%) but still
very troubling
– Explanations for this increase include:
• Increased consumption of fast food and sodas, growing
portion sizes, and decrease in physical activity
Obesity Rates
Obesity (BMI 30+) associated with increased:
• Use of medical care
• Type 2 diabetes

7. • Osteoarthritis
• Stoke
• Hypertension
• Heart attack
• Cancer
• Gallbladder disease
• Migraines
• Kidney Stones
• Sleep Apnea
• Respiratory problems
• Liver disease
• Reproductive Problems (women)
Health Risks of Obesity
2/17/2020
5
Support Services
• UCSC CAPS Eating Disorder Tx Team

8. • Overeaters Anonymous (OA)
• Eating Disorders Anonymous (EDA)
• Food Addicts Anonymous (FAA)
• Lotus Collaborative Eating Disorder
Recovery Center, Santa Cruz
• http://www.innersolutions.net/reso.php
13
Fat Cell Theory of Obesity
David Ludwig, MD, PhD
• Book: Always Hungry? (2016)
• “Overeating doesn’t make us fat. The process of
becoming fat makes us overeat.”
• Overactive fat cells
• Factors Overstimulate Fat Cells
• Processed carbohydrates
• Sleep deprivation
• Stress
14

9. Fat Cell Theory of Obesity
• Obesity – inflamed fat cells
• Chronic inflammation
• Blocks calorie release from fat cells
• Perpetuates hunger and overeating
The type of calories going in affects the
number of calories going out (JAMA, 2012)
15
2/17/2020
6
Fat Cell Theory of Obesity
Weight Loss
• Decrease insulin levels
• Calm chronic inflammation
• Reprogram fat cells to release excess
calories
16
Nutrition

10. “Eat food. Not too much. Mostly plants.”
Michael Pollan, In Defense of Food
• real food -- vegetables, fruits, whole grains, fish, meat
• avoid “edible food-like substances”
• don't buy food where you buy your gasoline
17
Nutrition
Low fat vs. low carb
• Low fat – Dean Ornish, M.D., The Spectrum
• Low carb – Mark Hyman, M.D., Eat Fat, Get Thin
• Comparable effectiveness (meta-analysis, Sackner-
Bernstein, et al., 2015)
“All movements squabble over the small stuff. Even
though we agree on 90%, we argue and fight over the
10% difference.” John Mackey, CEO, Whole Foods Market
18
2/17/2020
7

11. Food Cravings
19
Nutrition and Mental Health
Serotonin
• neurotransmitter produced in gut
• maintaining mood balance
• deficiency common in U.S.
Tryptophan
• animal products, wild game & pastured higher
• breast milk
• fat increases availability in brain
• non-meat sources: nuts, seeds, tofu, cheese,
oats, beans, lentils, and eggs
The Mood Cure by Julia Ross, M.A. 20
Nutrition and Mental Health
Steps to Improve Serotonin Levels
• Decrease
• Caffeine
• Aspartame

12. • Stress
• Inflammatory foods
• Gluten, dairy, processed vege oils, soy, preservatives
• Increase
• Natural light
• Healthy fats
• EVOO, ghee, coconut, nuts/seeds, avocado, olives
21
2/17/2020
8
In-Class Exercise
Class #13 In-Class Exercise
Healthy Eating
You have decided to eat healthier foods, and
are working hard to make changes. Your
friends invite you to go out for pizza.
1. What are some healthy ways to approach

13. this meal?
2. What might be some of the challenges?
22
Improve Health Eating
Good nutritional information and access to
healthy foods is a social justice issue!
Best Practices to Improve Healthy Eating in U.S.
• Improve access to healthy foods
• Reduce access to and marketing of unhealthy fast food
• Start with government facilities and schools
• Educate citizens on healthy eating
• Subsidize small farmers and regenerative farming
practices
https://basicneeds.ucsc.edu/
23Gallup-Sharecare Well-Being Index, May 2017
Executive Program Practical Connection Assignment
Component
Proficient (1.5 to 2 points)
Competent (0.8 to 1.4 points)

14. Novice (0 to 0.7 points)
Score
Assignment Requirements
Student completed all required portions of the assignment
Completed portions of the assignment
Did not complete the required assignment.
Writing Skills, Grammar, and APA Formatting
Assignment strongly demonstrates graduate-level proficiency in
organization, grammar, and style.
Assignment is well written, and ideas are well developed and
explained. Demonstrates strong writing skills. Student paid
close attention to spelling and punctuation. Sentences and
paragraphs are grammatically correct.
Proper use of APA formatting. Properly and explicitly cited
outside resources. Reference list matches citations.
Assignment demonstrates graduate-level proficiency in
organization, grammar, and style.

15. Assignment is effectively communicated, but some sections
lacking clarity. Student paid some attention to spelling and
punctuation, but there are errors within the writing. Needs
attention to proper writing skills.
Use of APA formatting and citations of outside resources, but
has a few instances in which proper citations are missing.
Assignment does not demonstrate graduate-level proficiency in
organization, grammar, and style.
Assignment is poorly written and confusing. Ideas are not
communicated effectively. Student paid no attention to spelling
and punctuation. Demonstrates poor writing skills.
The assignment lacks the use of APA formatting and does not
provide proper citations or includes no citations.
Maintains purpose/focus
Submission is well organized and has a tight and cohesive focus
that is integrated throughout the document
Submissions has an organizational structure and the focus is
clear throughout.
Submission lacks focus or contains major drifts in focus
Understanding of Course Content
Student demonstrates understand of course content and
knowledge.

16. Student demonstrates some understanding of course content and
knowledge.
Student does not demonstrate understanding of course content
and knowledge.
Work Environment Application
Student strongly demonstrates the practical application, or
ability to apply, of course objectives within a work
environment.
Student demonstrates some practical application, or ability to
apply, of course objectives within a work environment.
Student does not demonstrate the practical application, or
ability to apply, of course objectives within a work
environment.
Running head: PRACTICAL CONNECTION 1
PRACTICAL CONNECTION 8Practical Connection
Alan Dennis
University of the Cumberlands
Practical Connection
As an analytics architect at a Microsoft technology integration
partner, many of the concepts in Application Security can be
applied to my daily work. While many topics are relevant, I
will explore three. I will explore the principle of least
privilege, Active Directory Groups, and the importance of

17. audits. Lastly, I will present the conclusion.Principle of Least
Privilege
As discussed in this course, the idea of least privilege is that a
group or individual should only do things that their role within
the organization requires them to do. As an analytics architect,
this concept is very relevant. Many organizations require that
individuals can only see data that they have a business purpose
to see. When designing data-oriented solutions, I often have to
balance performance and other design constraints with
competing concerns. This tradeoff means that I often must use
the priority of requirements to determine which requirements
should be met. Ensuring that individuals only see what they
should is often a very high priority.Active Directory Groups
In this course, we also discussed the importance of Active
Directory Groups. This is also relevant to my work as an
analytics architect in that we often need a way to determine who
can access what information or perform a given operation. As
the organizations I typically work with use Microsoft
technologies, they often utilize Active Directory.
Understanding of Active Directory groups is critical to the
success of many of my projects.Importance of Audits and
Logging
This course also covered the importance of audits and access
logs. Audits are also important in the design of analytics
solutions. Often it is important to know what person is
accessing what data. Also, many of the organizations are
governed by regulations which require tracking all changes to
data or process in an exhaustive fashion. This means that when
someone views a record, that fact must be recorded. Recording
the information is the first step in the process. After the data
related to data access is captured, it must be processed so that
governance reports can be created. Also, the original data must
be preserved so that an external auditor can reproduce the same
results.Conclusion
The importance of the concept of least privilege, Active
Directory Groups, and auditing was presented. These concepts

18. have relationships. For example, the principle of least privilege
is often made possible through the use of Active Directory
Groups. Likewise, auditing is often applied based on an
individual’s membership in a group. For example, it may be
important to record when someone in the data operations group
accessed records in the payroll-related databases.
While the topic of application security is very large, it does
have specific application to the data analytics space. As an
analytics architect, I find many of the topics to be a refresher of
existing knowledge combined with learning new things. While I
do not plan to become an expert in security, understanding the
concepts makes me a better analytics architect.