Nutrition
What macro nutrient builds muscle?
a. Carbs
b. Protein
c. Fat
b. Protein
What is the minimum amount of time a day that you should exercise?
About 30
Which will fill you up faster, grapes or raisins?
Grapes
True or False:
Being kind to someone else could help boost your mental health.
True!
By focusing on kindness, you raise your levels of oxytocin (the hormone of connectedness) and slow your heart rate, which makes you healthier and happier.
What is the best way to stay hydrated?
Sip on water throughout the day. Eat water heavy foods (cucumbers, celery, leafy greens, tomatoes)
What is also known as the Sunshine Vitamin?
Vitamin D. Fun fact, always wear sunscreen but spend 15 minutes in the sun a day to get your Vitamin D.
Name 4 types of Exercise!
Walking, dancing, running, swimming, hiking, rowing, etc.
Name 2 foods with protein?
Hummus, nut butters, meats, beans, etc.
What is process of bringing ones mind to focus on the current moment?
Mindfulness or grounding.
What is the minimum amount of sleep we should aim for?
8 hours a night
How much of your plate should be filled with veggies?
Half of your plate.
What is cardio?
Cardio is anything that raises your heart and breathing rates, and strengthens your heart and lungs.
How much of your plate should be filled with grains?
1/4. Aim for whole grains such as brown rice, whole wheat bread, oatmeal and even popcorn (but go easy on the butter and salt)
What skills are used to help people get through tough times?
Coping skills
True or false:
A soda is just as hydrating as water.
What are the bodies main source of energy?
Carbohydrates
What kind of exercise focuses on breathing and mindfulness?
Yoga
True or false.
Dairy is usually a good source of protein
True!
Not only is dairy a good source of protein, it also has lots of calcium. Aim for low fat options to keep your bones and teeth healthy.
What is called when we actively take time to clear our minds, ground ourselves, and focus on breathing?
Meditation. Meditation is a great mind exercise.
What is considered the calmest colour?
Blue.
Blue is judged to be the calmest color and provides an aura of trustworthiness to those who wear blue-tinted clothing. In room design, blue has a similar effect and should be considered for rooms requiring calmness or stillness, such as bedrooms and offices
What is the measure of the amount of energy found in food?
Calories
Exercise should be:
a. simple and easy
b. Fun, but challenging
c. Hard and exhausting
b. Fun, but challenging. Our bodies need new challenges in order to grow and be healthy.
We need iron so our blood can bring oxygen through out our bodies. Which has more iron:
a. 1 serving of spinach
b. 1 serving of dark chocolate
b. 1 serving of dark chocolate. 1 serving (3.5 oz) of spinach has about 15% of our recommended daily iron. 1 serving (1 oz) of dark chocolate has about 19%.
Chocolate of any sort still has lots of sugar and fat. It is a treat that should be enjoyed with moderation. Choose a dark chocolate with at least 70% cocoa.
What is the bodies response to change?
Stress. Did you know, stress can be caused by good things, too? When things change out of our norm, our bodies and minds need time to adjust to the new normal.
True or False:
Eating foods with healthy fats like salmon, avocado, and yogurt can boost your mental health.
True!
Healthy foods are not just good for our bodies, they are good for our brains! Feeling a little sad? Make some avocado toast on whole grain bread. Maybe add some lox for an extra good snack.