Low Glycemic Eating
True or False: If you eat a banana with 1 Tbsp of peanut butter your blood sugar will spike.
False
Banana's are considered high glycemic, however PB is a fat and protein which helps to blunt the glycemic index therefore slowing down the release of sugar into your blood stream.
Which specific mineral is needed to activate your thyroid hormone? (hint: salt)
Chapter 11
Iodine
Iodine is necessary to convert inactive thyroid hormone T4 to active form T3.
Which hormone is released during stress?
Chapter 9
Cortisol
Released in our adrenal glands, cortisol helps the body to prepare for the stressor it is facing.
Which meal should protein be consumed at?
Every meal! Breakfast, lunch, and dinner.
In most cases you should aim to eat protein at every meal and snack!
What is an effective tool that is provided in the program to help increase awareness of eating habits, appetite, mood, stress, etc?
Chapter 2
Food & Exercise Journals
*AWARENESS inspires CHANGE*
Which macronutrient increases your blood sugar?
HINT: there are 3 macronutrients
Chapter 3
Carbohydrates
the glycemic index is a value assigned to a carbohydrate based on how quickly or how slowly it releases blood sugar into your blood stream
Which hormone is used to "unlock" cells and lower glucose from the blood stream?
Chapter 11
Insulin
it is glucose's key to unlock the door to your cells to use for energy!
What are the 4 A's to Stress Management?
Chapter 10
Avoid, Alter, Adapt, Accept
Which macronutrient is the most calorie dense and can help lower cholesterol?
Chapter 2
Fat
Fat is more than twice the calories of carbs and protein per gram. 9 calories/gram vs 4 calories/gram
True or False: Using willpower is recommended when trying to make changes.
Chapter 2
FALSE
While we may have faced this in our life, it is NOT recommended to use willpower to make a change. This runs dry eventually and we are more likely to relapse on old behaviors.
What are the 3 things that can lower the Glycemic Index of a food?
Chapter 3
1. Protein
2. Fiber
3. Fat
Which hormone increases when you don't get enough sleep? (hint: nom nom nom)
Chapter 11
Ghrelin
Released from the stomach, ghrelin tells your body you are HUNGRY. When you lack in the sleep department, your body's energy is depleted telling your brain you need to EAT.
What stress management technique helps to engage the diaphragm and put you in a calmer state?
Chapter 9
Breathing
Which macronutrient is responsible for the rise in blood sugar?
Chapter 6
Carbohydrates
BJ Fogg's Behavior Model B=M*A*T stands for what?
Chapter 8
Behavior= Motivation * Ability * Trigger
Which meal has a lower GI?
1) 1 cup of white rice and 1/2 cup watermelon
2) 1/2 sweet potato with butter, 3 oz chicken and 1/2 cup sauteed spinach
3) Applesauce and white bread
2) 1/2 sweet potato with butter, 3 oz chicken, and 1/2 cup sauteed spinach
While the beans in the other option has fiber and some protein, the meal is all carbohydrate based with no fat. This option is balanced with a protein, carb, fat, and a nonstarchy vegetable for a bonus!
What is the difference of the Endocrine vs the Exocrine System?
Chapter 11
Endocrine releases hormones INSIDE of our body through our blood stream whereas Exocrine releases hormones OUTSIDE of our body such as sweat and saliva.
Fill out the blanks: High levels of cortisol after an extended period time can cause a breakdown of ______ body mass and an increase storage of ______ fat.
(200 points each)
(200) Lean
(200) Visceral
Cortisol is catabolic and will look for energy or glucose from other sources of energy--> lean tissue aka muscle! There are also higher cortisol receptors on visceral fat, making the body store fat/energy more visceral to protect itself.
Which macronutrient is the hardest to breakdown and can help increase your metabolism?
Chapter 3
Protein
Protein has the highest "thermic effect of food" meaning it uses more energy to breakdown protein than fat and carbs, which in result helps to increase your metabolism!
Turning negative thoughts into positive ones by developing positive self statements is called _______ restructuring.
(hint: brain)
Chapter 8
Cognitive
The brain is able to change at any age in which we can create NEW pathways and connections. Positive thinking can help rewire how we think!
Which one has a lower GI and WHY? (250 points each)
1) 1 whole orange
2) 1 cup (8 oz) of orange juice
1 whole orange (250)
While you'd think oranges in the form of whole vs juice would give you the same benefits, it doesn't. It takes 4 oranges to make 8 oz of orange juice! Orange juice provides minimal fiber and spikes blood sugar if consumed alone. (250)
What is a hormone?
Chapter 11
A chemical messenger that is released in the body to a specific receptor site.
If someone is feeling wired but tired, fatigued even after a good night's rest, has blood sugar imbalances, and craves sugar and salt this may indicate the person has ______ fatigue
Chapter 9
Adrenal
Adrenal fatigue can result from the secretion of high levels of cortisol over a long period of time. If adrenals are worn out and weakened, the affects of stress will appear more quicky and accutely.
Which macronutrient helps absorb vitamin's A, D, E, and K?
Chapter 2
Fat
Name 3 food sources of probiotics
Chapter 8
Kombucha, Kefir, Kimchi, Yogurt, Tempeh, Miso, Sauerkraut