Week 1, 2, & 3
Name one reason why dieting doesn't work
Severe calorie restriction, relies on self control, negative self talk sets in, go into starvation mode, "yo-yo" effect
Where should you be on the hunger scale
3-6
True or False: Pre chopped vegetables/fruit are considered a processed food?
True
What is chronic stress and what can it lead to?
stress that seems never ending and inescapable --> burnout!
What does Insulin do?
Name two benefits of water
Increases metabolism, Helps convert food into energy, Removes waste and toxins, Helps the body absorb nutrients, Cushions the joints, Relieves fatigue, Composes 75% of the brain, Helps the skin look younger, Improves productivity, Improves mood, Reduces risk for disease, Improves exercise performance, Moistens oxygen for breathing, Regulates body temp, Remedies headache, Makes up 75% of muscles
How much fiber should you get in a day?
25-35 grams
True or false: 100% wheat is a whole grain?
False
What is a Prebiotic
Food for "good bacteria"
True or False: Women do not produce testosterone.
False
What can you do to blunt the glycemic effect of a food
Eat it with a fat, a protein, and/or fiber
What percent of your daily calories should added sugar come from?
<10%
Name three things to buy in the center aisle of the grocery store
Spices and Herbs, Whole grains, Frozen foods, Dressings and Oils
What is a probiotic?
Drink, food source, or supplement, that contains live bacteria
What is the "hunger" hormone?
Ghrelin
What does the A stand for in SMART goals?
Achievable
Name three benefits of sleep
Heart healthy, reduces change of diabetes and cancer, reduces stress, reduces inflammation, more alert, improves memory, helps lose weight, smarter, decrease risk of depression, helps body make repairs
Name two dining out strategies
pg. 163
What does the "O" stand for in the ABOs of Behavior Modification?
Outcome (Antecedent, Behavior, Outcome)
Name a Stress Management strategy.
Many Weeks 9 & 10
What RPE should you be at when doing aerobic exercise?
RPE between 4-8
What is a portion vs. a serving?
Portion: what you choose to eat
Serving: standard amount set by government, recipe, etc.
True or False: Honey, Maple Syrup, etc. do not count as added sugars?
False, but they are NUTRITIVE sweeteners
Name 1 emotional, physical, mental, and spiritual symptom of stress
Many pg. 196
What are the 4 A's of stress?
Avoid the Stressor
Alter the Stressor
Adapt to the Stressor
Accept the Stressor