Nutrition
How many calories do we need to we need to meet our energy needs
2,000
How many calories do each macro yeild?
carbs- 4, proteins-4, fats-9
Stress vs stressors
stress-general physical and emotional state that accompanies the stress
response
Stressor: Any physical or psychological event or condition that produces physical and psychological reactions
How many hours of sleep do you need a night?
7-9 hours
What are the THREE macro nutrients
Proteins, carbs, and fats
Complete vs incomplete proteins- where do they come from?
complete- animals
incomplete- plants
What does the nervous system consist of
the brain, spinal cord, and nerves
NREM vs REM
NREM sleep includes stages of successively deeper sleep (N1, N2, N3)
REM sleep is characterized by rapid movement of the eyes under
closed eyelids-dreaming occurs here
What are the TWO micronutrients
Vitamins and minerals
Saturated vs unsaturated fats- where do they come from
saturated-mostly animals
unsaturated- mostly plants
Autonomic nervous system
which controls digestion, heart rate, breathing, blood pressure, and hundreds of other involuntary functions
Homeostatic sleep drive
This is the sleep drive that builds up the longer you are awake
What is digestion
the breaking down foods into compounds the gastrointestinal tract can absorb and the body can use
What are the two groups carbs are classified as
simple and complex
Fight or flight
A defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes
Circadian rhythm
This is the sleep and awake pattern coordinated by the brain’s master internal clock
What are the SIX essential nutrients
Proteins, carbs, fats, vitamins, minerals, and water
What is refining
processing (refining) removes parts of the grain, often leaving just the endosperm
Parasympathetic vs sympathetic
The parasympathetic division: in control when you are relaxed- aids in digesting food, storing energy, and promoting growth
The sympathetic division: is activated during times of arousal, including exercise, and when you face an emergency or experience severe pain, anger, or fear
BONUS!!! What are 2 ways you can improve your sleep
-no screen time
-cold room
-warm shower before bed
-dark room