Healthy Habits
What is a weight loss plateau?
When someone is losing weight and practicing the same habits but the body adapts and weight loss stops
Which macronutrient helps with muscle development?
Protein
What are probiotics?
Various strains of good bacteria
Which items should you grocery shop for last?
Frozen items
Name one type of "mindfulness" practice
Guided meditation
Yoga
Deep breathing
Mindful writing
Mindful eating
Give an example of a SMART goal
I will walk 10 minutes per day every day for 1 week.
What is the body's preferred source of energy?
Carbohydrates
What are two food sources of probiotics?
Greek yogurt, kefir, kombucha, tempeh, kimchi, etc.
How long can most leftovers be refrigerated?
3-4 Days
What is one serving of vegetables?
1 cup raw OR 1/2 cup cooked
How many hours of sleep per night is recommended?
7-9
Name two sources of healthy fats.
Avocado, olive oil, nuts, seeds, peanut butter, ground flaxseed, chia seeds, etc.
What are prebiotics?
The food that probiotics live off of
What are 3 ways to thaw food?
Refrigerator
Cold water (<40*)
Microwave
What is the "Hunger Hormone"?
Ghrelin
What is an "anchor moment"?
An existing routine (such as brushing your teeth) or an event that happens (like a phone ringing). The anchor moment reminds you to do the new Tiny Behavior.
What is one role of fat in the body?
Absorption of fat-soluble vitamins, backup source of energy, formation of certain hormones, increases satiety and blood sugar control, etc.
Name two things that can negatively effect your gut microbiome.
Eating processed foods, NSAIDS, antibiotics, stress, artificial sweeteners, etc.
What temperature should the fridge be set below?
40*F
Where does digestion begin in the body?
Three things need to come together for a behavior to take place. We need to be _______ to do the behavior, we need the ______ to do the behavior, and we need _______ to do the behavior
Three things need to come together for a behavior to take place. We need to be TRIGGERED to do the behavior, we need the ABILITY to do the behavior, and we need MOTIVATION to do the behavior
What is the most common nutrient deficiency worldwide?
Iron
What is one function of fiber?
Lower cholesterol
Weight management
Digestion
Lower risk of chronic disease
Filling
Lower glycemic index
What temp should poultry be cooked to?
165*F
How many grams of fiber do men and women need?
Women: 25g
Men: 38g