Metabolic Basics
This word describes how your body turns food into energy
Metabolism
What is the average amount of sleep most adults need each night?
7-9 hours
What food group helps to keep you feel fuller for longer periods of time and supports your muscles?
Protein
This stress hormone can increase fat storage and affect metabolism when it stays high too long
Cortisol
What describes having someone check in on your progress can help you stay consistent and reach your goals.
Accountability
When your body is working well/efficiently, people often feel more of this during the day.
Energy
Too little sleep increases cravings for what?
Sugar/carbs
What are some examples of non-starchy vegetables that are low in sugar?
Broccoli, Spinach, Zucchini, and Cauliflower
This process happens after you eat, when your body breaks down food and uses it for energy
Digestion
This is another word to describe a habit that is done at roughly the same time each day
Routine
This common symptom of poor metabolism or unbalanced meals makes it hard to think clearly, remember things, or stay focused during the day.
Brain Fog
Pairing a new habit with something you already do—like stretching while watching TV—is called this strategy.
Habit Stacking
Avocados, nuts, and olive oil are examples of what type of fat?
Healthy or Unsaturated fats
What is the hormone that our bodies release to make us feel 'full'?
Leptin
What area of our lives are we modifying if we practice keeping healthy food visible and easy to grab?
Environment
What type of fat on your body do you want to target to make the largest impact on your health?
Visceral Fat
Water helps your body do what function better?
BURN fat
We should eat about a palm size worth of protein during each meal. How many ounces of cooked weight do you think that is?
5-7 ounces
This is the number of calories your body burns just to stay alive, even if you lay in bed all day.
Basal Metabolic Rate
Celebrating small wins helps build this (hint: It makes it so much easier to stick to healthy habits)
Motivation
This happens when the body struggles to handle sugar well
Insulin Resistance--Sugar buildup in your blood instead of it going into your cells for fuel
True or false: A growth mindset focuses on progress over perfection and helps people stick with long-term changes.
TRUE!!
Eating balanced meals, every 2-3 hours, helps keep this from swinging too high or too low.
Blood Sugar
This hormone helps move sugar from your blood into your cells for energy.
Insulin
Planning meals ahead of time helps reduce this common reason people make unhealthy choices.
Lack of preparation/last minute decisions/overwhelm