Nutrition
How many servings of fruit per day is recommended?
Two servings
How many hours of sleep per night does the average adult need?
7-9 hours
What does a SMART goal stand for?
Specific
Measurable
Attainable
Realistic/Relevant
Timely
Heart palpitations, high blood pressure, nausea an vomiting, convulsions, sleep problems and even death are potential risks associated with drinking __________.
Energy Drinks
______ may reduce the quality and duration of your sleep, leading to less REM sleep, which in turn leads to overall less restful sleep.
Alcohol
Allow yourself ______ weeks to stop a bad habit such as: smoking, drinking, junk food, etc.
Six weeks
Energy drinks pump up blood pressure and your heart rate. The _______ in energy drinks may also overload the heart with calcium, which can cause an irregular heartbeat, cardiac arrest, and sudden cardiac death.
Taurine
You have an internal "body clock" that controls when you're awake and when your ready for sleep. This 24-hour repeating rhythm is called the __________.
Circadian Rhythm
How much time is generally required to reach a physical activity goal?
3 months
Processed or "junk" foods can actually zap your energy throughout the day. This is caused due to their lack of fiber and nutritional value which will create a quick rise in blood sugar and _______ levels, followed by a drop in energy.
Insulin
The stage of sleep where your body takes care of itself physically and where the day's learning is "burned to the disc" and irrelevant info is wiped away.
REM sleep (rapid eye movement) or "dream sleep"
What should you do if you do not reach your goal?
Don't beat yourself up. Readjust your goals and jump back in!
Adults need to be active for at least _______ minutes per week and participate in muscle-strengthening activities on ____ or more days per week.
150 minutes (2 hours and 30 minutes)
Two (or more days)
Name two indications of inadequate sleep
-Struggling to stay awake during briefings, class
-Difficulty understanding or tracking info
-Lapses in attention
-Decreased initiative or motivation
-Irritability
Give us one example of a nutrition-based SMART goal.
Answers vary