Activity
The Department of Health and Human Services recommends this amount of weekly exercise for adults.
150 minutes
This nutrient, the building block to cells and tissues, can come from animal products, but also certain plants.
What is protein?
Name a nutrient that can increase blood pressure?
Salt (sodium, Na+)
By making a shopping list, meal planning and preparing your own food you are reducing the amount of time you do this.
What is eating out?
Name 1 mindful activity
Yoga
Meditation
Walking
Breathing exercises
This form of weight training is often done by moving from station to station to perform different types of strength exercises around a gym.
What is circuit training?
This nutrient has been ridiculed over the past 40 years (think Atkins), especially when it comes in a 'simple' and processed form.
What are carbohydrates?
This nutrient plays an important role in blood pressure regulation and stroke prevention. It is in foods such as baked potato, banana, yogurt, and milk.
Potassium (K+)
By eating a diet that has more whole grains, beans, and legumes you are adding this component and will likely lower your cholesterol and your blood sugars.
What is fiber?
Creating mental images when prompted during meditation is called...
Guided imagery
True or False:
Walking for 60 minutes (4 miles) or jogging it for 40 minutes (4 miles) burns approximately the same number of calories.
What is true.
This class of food commonly has higher saturated fats in them, which can raise your own LDL (lousy) cholesterol.
What are animal products?
This diet is recommended for people with high blood pressure. This diet plan has been proven to lower blood pressure in studies sponsored by the NIH.
DASH
Dietary Approaches to Stop Hypertension
The health status of most adults is due to a combination of their genes and their lifestyle habits. Generally what % of someone's health status is tied to their lifestyle habits around food and activity?
(Answer must be within 5% of correct answer)
What is 65%?
What are the 2 main components of mindfulness?
Awareness and acceptance
Releases toxins
This dietary style of eating includes nuts/seeds, vegetables, whole grains, healthy fats (hint: olive oil) and fish. Following this diet will likely reduce your risk for artery disease and diabetes.
What is the Mediterranean Diet?
What is considered a normal blood pressure
Less than 120 and less than 80
The average number of steps per day for people in Europe. (answer must be within 1,000 of the correct answer)
What is 7,000 steps per day?
True/False
Mental health is just as important as physical health
True
Adults need 2 or more days a week of this type of exercise
This non-essential ingredient daily recommendation is less than 24 grams for women and less than 37 grams for men.
What is added sugar.
What is the difference between systolic and diastolic blood pressure?
Systolic (upper #) is the pressure when the heart squeezes to pump the blood to the body.
Diastolic (lower #) is the pressure when the heart relaxes and fills with blood.
5 different 'Zones' around the world where people live in a way that protects them from the typical diseases of the civilized world including heart disease, diabetes, and cancer.
What are the Blue Zones?
True/False
Mindfulness is clearing your mind, forgetting your thoughts and being in the moment
False
Mindfulness is being aware of your thoughts and accepting the moment as it passes.