Fitness Dictionary

Reference Daily Intakes (RDI) - values used in food labels for vitamins, minerals, and protein, based on the recommended daily allowance for specific populations.


Lignans - a class of phytoestrogen found in flax, rye, and pumpkin seeds, broccoli, and some berries, which may provide the health benefits of lowering `bad` cholesterol, overall cholesterol levels and fats, thereby protecting against heart ailments and certain malignancies.


Insoluble Fiber - a type of dietary fiber found in certain fruits (particularly the skin) and vegetables, whole-wheat products, and seeds and nuts. Typically, insoluble fiber does not dissolve in water. Cellulose, hemicellulose, and lignin make up the three most prevalent insoluble fibers, which ease the passage of food in the digestive tract by adding bulk, and thereby may diminish the risks of malignancies of the lower digestive tract. Insoluble fiber may also help reduce the risk of breast cancer.


Polyunsaturated Fat - a class of highly unsaturated fats which is fluid at room temperature (20-25°C or 68-77°F). Fats which are found in foods are mixtures of monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), and saturated fatty acids (SAFAs). Foods that are the richest sources of polyunsaturated fats are corn, soybean, and safflower oils, and many types of nuts. They have the same amounts of calories as monounsaturated and saturated fats (9 calories per gram) and, if eaten in excess, could contribute to weight gain.


Thermal Effect of Food - the rise in how much energy is spent during the biological processes of the breakdown, absorption and synthesis of nutrients; this value represents about 10 % of an individual`s total energy expenditure and includes facultative thermogenesis and obligatory thermogenesis; frequently called DIT (diet-induced thermogenesis).


Duodenum - the first part of the small intestine, into which the stomach empties its contents.


Diuretic - a drug that is used to increase the secretion and discharge of urine. May give the illusion of weight loss as the loss is in fluids, not fat. Can also deplete potassium.


Antisense - a strand of genetic material (DNA), which produces the reversed image, or mRNA (messenger RNA), that has a sequence exactly opposite to the genetic coding sequence that directs the body`s cells to produce a specific protein. As the antisense RNA binds firmly to its mirror image, it can prevent a particular protein from being produced.


Proteinuria - too much protein in the urine. This might be a symptom of damage to the kidneys.


Sugars - the many forms of simple and complex sugars which can be broken down by the digestive system to create energy. While several individuals link sweet foods to sucrose or table sugar, this white sugar is merely one class of sugar providing a sweet flavor. Simple sugars (fructose and glucose) are naturally present in fruits; other foods are natural sources of blended sugars, such as corn syrup, which are organic blends of glucose and fructose. An additional simple sugar found in milk and milk products, called lactose, is an organic blend of galactose (a simple sugar) and glucose. All simple or complex sugars are carbohydrates containing 4 calories for each gram, and all carbohydrates comprise of one or more simple sugar molecules. After they have been synthesized and absorbed by the body, sugars are transported by the blood to body cells, that deploy them as the body`s chief energy source, to help metabolize fat, convert food sources into proteins, or keep them as body reserves to be used when needed. Sugars have a much larger function than simply sweetening foods. They also provide unique functional characteristics, such as good texture and color and also add to the joy of eating a healthy diet. Although today`s consumer is offered a broad range of sugars - table sugar, raw sugar (partially refined, coarse brown sugar that contains the natural molasses present in sugarcane), turbinado sugar (cane sugar that retains the natural molasses found in the sugar crystals), brown sugar (refined sugar with a thin coating of molasses), corn syrup, honey - there is hardly any difference in the number of calories or amount of nutrition each of these varieties provide, and hence no advantage of one, in terms of degree of nutrition, over another variety. In addition, there is no evidence that the body is able to distinguish between natural sugars or added sugars in edible goods.


Palatable - pleasing to the palate.


Lecithin - a waste product of processing fat in soya oil and that is also found in eggs, red meats, spinach, and nuts. Conventionally, lecithin has been utilized in commercial food processing as an emulsifier and spreading agent. Lecithin is a source of choline when digested, and is a vital part of the lipoproteins which convey fat and cholesterol molecules in the blood. The choline from lecithin helps synthesize HDLs (high-density lipoproteins) - also known as `good` cholesterol - by the liver, when it is consumed by humans.


Stretch Reflex - a self-defensive, instinctive nerve reflex, which causes muscles to contract. Overstretching the muscles or vigorous bouncing could set off the reflex, in which muscles attempt to safeguard themselves from damage or injury.


Sugar Alcohols - agents used to give foods a sweet flavor. Those often used as a substitute for sugars include sorbitol, xylitol, and mannitol. A number of vegetables and fruits have sugar alcohol in natural form. They are also found in some varieties of sugar-free gum, jellies, jams, and hard candy. In addition to adding sweetness, sugar alcohols also add a good texture to food products, help food products stay moist, inhibit browning when food is heated and provide a refreshingly cool `menthol-like` effect to the taste of food. They supply 4 calories per gram consumed, but are absorbed at a gradual rate and incompletely, and thus need very little insulin (or none at all) for metabolism. Sugar alcohols do not cause dental caries because they are not metabolized by oral microorganisms that cause decay of the tooth enamel.


Obese - refers to an individual who is dangerously overweight on account of an excessive and unhealthy amount of body fat. There are many methods to determine if an individual is obese, although specialists are of the opinion that a person`s body mass index (BMI) is the most accurate calculation of body fat for children and adults. Obese is generally indicated by a Body Mass Index in excess of 30. There could be exceptions. As an example, an athlete could record a higher BMI but not be overweight.