SMART Skills
Nutrition
Emotional Eating
Exercise
Other
100
How would I arrange my world for success if I want to avoid eating chips.
Take them out of the house Ask the waiter to not bring the chip basket
100
This food item can be hidden in our foods and drinks and will cause weight gain if we are not careful when picking our food items.
Sugar
100
These type of foods release Serotonin which make us feel calm and reduce anxiety.
Carbohydrate rich foods.
100
What are the amount of steps I should take daily?
10,000
100
What for key components contribute to my metabolism and my ability to lose weight.
Food, Exercise, Water, and Sleep.
200
When we achieve our goals, what kind of treats should we reward ourselves with?
One that is not a food.
200
Having a combination of these 3 foods will help us feel full longer?
Complex Carb, Protein, and a Healthy Fat
200
Norepinephrine and Dopamine are produced when you eat this kind of food. This helps with feeling alert, motivated, and gives us energy.
Protein
200
Too tired, too hot, too hard, too old, too late. What are these considered to be when exercising?
Barriers or the terrible too's!
200
This is the normal amount of weight to lose per week.
1-2lbs.
300
This kind of supporter is one that is similar to you and wants to make similar changes.
Change Partners
300
To help us prevent overeating at meal times, we should do this.
Eat 6 small meals every 2-3 hours
300
Food affects our mood, but something else can also affect our food that is not food related.
Exercise
300
According to your activity pyramid, _________ should be done as often as possible, whereas ________ should be minimized as much as possible.
Lifestyle Activities Sitting/Inactivity
300
Sitting on the couch and eating from a box, bag, or container may cause ________ amnesia.
Dietary
400
How might you arrange your world to promote exercising?
Set out clothes, Schedule an appointment with yourself...etc
400
What does the Healthy Plate look like?
1/2 veggies/fruit, 1/4 protein, 1/4 whole grains
400
To manage emotional eating, we need to identify if we are physically hungry first. What are the 3 things we should ask ourselves when doing so?
Am I hungry? (Am I actually hungry or upset?) When did I eat last? (Time) Do I feel any physical hunger symptoms? (stomach growl, weak, dizzy...etc)
400
We should do this kind of exercise at least 2 times each week for 10 minutes to prevent injury and increase range of motion.
Stretching
400
1 M&M, 12 potato chips, 1 piece of See's candy has how many calories?
10 cals 120 cals 75 cals
500
I'm working towards my goal by logging my food everyday. What SMART skill am I using?
M- Monitoring
500
I should continue to drink this much water to keep my body hydrated, healthy, and help with weight loss.
96-160ozs of water.
500
After assessing that I am not physically hungry, I should see whether I am "HALT" and "BAD". What do these 2 acronyms mean?
H=Hungry B=Bored A=Angry A= Anxious L= Lonely D= Depressed T= Tired
500
Doing this activity allows my body to burn additional calories at rest.
Strength training activities.
500
Chips, cake, candy, muffins are all example of ____ dense foods. Whereas vegetables are examples of ______ dense foods.
1. Calorie 2. Nutrient
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