Food for Fuel
How much water should adults drink each day?
This varies depending on weight and how healthy a person is, but generally it is a good rule of thumb to drink 3-4 liters of water per day.
How much physical activity do adults need?
According to the CDC, adults should get 150 minutes of moderate-intensity physical activity/week. An example of this could be going for a 30 minute brisk walk 5 days per week. The CDC also suggests doing muscle strengthening activities 2 days/week.
https://www.cdc.gov/physicalactivity/basics/adults/index.htm
True or False: Being in a happy mood can cause overeating.
True, it’s not just bad moods that cause overeating. King’s College did a study that revealed overly heightened emotions can cause people to eat more.
What is the best way to build in a regular sleep routine?
Go to bed and wake up at or around the same time each day.
What is a simple practice that can be done anywhere to help relieve stress?
Deep breathing
Why is salad typically considered healthy?
It contains no cholesterol as well as low calories and sodium.
What is important to do before and after a workout and why?
You should always stretch before and after each workout to avoid injury. You should also take a shower after you workout to maintain good hygiene.
What five foods can contribute to exhaustion and stress?
Processed foods, industrial seed oils, added and refined sugars, fried foods, and artificial sweeteners.
How much sleep do adults need every night?
The CDC suggests that adults get 7 or more hours of sleep each night.
What is the difference between meditation and sleep?
They both reduce stress and help to revitalize the body and mind. The primary difference is that in meditation we remain alert, awake and aware whereas in sleep we lack alertness and instead fall into dullness and non awareness.
What’s the best nutrient for fuel or energy
3 major nutrients are carbohydrates, proteins and fats.
How long should you rest between workouts?
“General rule of thumb is to leave 3 days between muscle groups for weights and 24 hours for [intense] cardio”
What food group is linked to increased mood and concentration?
“Protein consumption (from foods like fish, beef, chicken, turkey, tofu, beans, eggs and unsweetened yogurt) has been linked to higher levels of dopamine and norepinephrine, which are brain chemicals that play a role in your mood, motivation and concentration.”
https://health.clevelandclinic.org/bad-mood-look-to-your-food/
What hormone is released into the bloodstream at night to help regulate sleep?
Melatonin
What coping skills are helpful to use when you are ruminating? (Getting stuck thinking repetitively about something that is negative or distressing)
Drop anchor, parent yourself, find a distraction, challenge your thoughts, understand your triggers, make an “if then action plan”, listen to music, talk to a friend, take an walk, etc.
Can salad be unhealthy? How?
Salad can be unhealthy when dressings are added that have sugar, preservatives and unhealthy fat. Too often salads have additives like noodles, fried ingredients, taco chips or dried fruit. Often in restaurants salads are a bunch of unhealthy ingredients assembled together on a bed of greens.
https://www.huffpost.com/archive/ca/entry/salad-unhealthy-healthy-foods_a_23024836
How does exercise improve brain performance?
Cardiovascular exercise helps create new brain cells. This enhances brainpower and brain activity.
https://athletics.carleton.ca/2015/12-fun-facts-about-exercising/
What diet can help relieve depression? What foods are included in that diet?
Mediterranean diet which consists of a variety of vegetables, fruits and nuts; legumes; fish; and olive oil.
What are some tips for better sleep?
What are the benefits of utilizing mindfulness as a coping mechanism?
Supports stress management and stress reduction, helps you calm down, reduces rumination, strengthens attention and concentration, boosts working memory, reduces emotional reactivity, enhances social and emotional learning, and helps improve decision making.
What meat is considered healthiest?
In general, red meats (such as beef, pork and lamb) have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease. If you eat poultry, pork, beef or other meats, choose lean meat, skinless poultry, and unprocessed forms. Also choose healthy portions.
What types of exercises are most effective for weight loss?
A combination of cardio and strength training exercises in addition to being mindful of the food you consume will help accelerate the process of weight loss.
How can you eat yourself into a bad mood in just two days?
The more calories, saturated fat and sodium you eat the more likely you are to be in a bad mood two days later.
How does melatonin assist in regulating sleep?
Melatonin is produced by the pineal gland in the brain and then released into the bloodstream. Darkness prompts the gland to start production while light causes that production to stop. Melatonin helps regulate the circadian rhythm and synchronize the sleep-wake cycle with night and day. In doing so, it facilitates a transition to sleep and promotes consistent, quality rest.
What are the two aspects of mindfulness?
Being aware of the present moment (noticing your thoughts, what your body feels like, what we hear, and any other sensory input like taste, smell, or touch); Being non judgmental (noticing what is happening around you without making assumptions or giving negative assessments about those observations)
What are healthy vs unhealthy fats?
The worst type of dietary fat is the kind known as trans fat. It is a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid. Trans fats have no known health benefits and that there is no safe level of consumption. Therefore, they have been officially banned in the United States.
Is saturated fat bad for you? A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. For that reason, most nutrition experts recommend limiting saturated fat to under 10% of calories a day.
Good fats come mainly from vegetables, nuts, seeds, and fish. They differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats.
https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
If you have limited mobility due to pain or an injury, what are some good exercises you can do?
This will depend on individual situations, but youtube can be a good resource if you search “simple exercises” for the specific area of concern. Chair yoga can also be a good option depending on your situation. If you have an injury, you should consult a physical therapist who can show you exercises that can specifically target your injury to help you regain mobility.
What are the three ways you can maintain your mood through foods?
1. Eat just enough to keep your blood sugar stable, but not so much that it rises too high and decreases a hormone orexin (a brain chemical that controls alertness).
2. The best way to fuel your brain and keep it in tip top shape is to spread out your food intake more evenly throughout the day starting with breakfast to help decrease the chances of dealing with fatigue, memory loss, and food cravings.
3. Avoid foods that cause a chemical imbalance such as sugar and refined foods, caffeine, dairy, and additives and preservatives.
What are some common sleep disorders and the current treatments that are offered?
Insomnia- sedatives or anti-depressants medications along with behavioral techniques to promote better sleep.
Narcolepsy- stimulant medications and behavioral interventions (eg. regular naps).
Restless Leg Syndrome (RLS)- a medication to regulate dopamine abnormality’s along with a medication to promote sleep continuity.
Sleep apnea- depends on the cause, if symptoms are due to underlying conditions they should resolve with said condition otherwise gentle air pressure administered during sleep can be effective (eg. with a CPAP machine).
If you believe you are experiencing any of the above conditions please see your doctor.
How does practicing acceptance and non-judge mental awareness help long term?
They help you cultivate a peaceful mind and lead to a higher self-worth and a greater self-esteem.