CH12 Nutrition
When fiber is removed through processing, then the processed carbohydrates cause spikes in blood sugar levels when eaten and are said to be foods with a high ____ index/load.
glycemic
describe systematic desensitization
pairing increasingly fearful phobic images with relaxation in the mind's eye.
means that the mind is focused on what is occurring in the moment and not engaged in thinking about the past or future as we often do in our normal waking state
present-centeredness
What type of fat in foods should be avoided?
Trans fats
What is the total number of amino acids from protein that the human body needs?
20
Define Triglycerides
the fatty acid form of fat generally stored in fat cells and later burned for energy.
Generally muscles should not be held for too long in a tense state-no more than ____ seconds to prevent any muscle cramps.
5-7
What is ineffability?
a type of experience that cannot be put into words.
What two types of fats are needed to satisfy your body's dietary fat needs.
monounsaturated and polyunsaturated
Herbert Benson's ____ meditation, patterned after TM, is a form of meditation with the largest body of research findings. This form of meditation is technically classified as concentrative meditation since the strategy employed is to focus or concentrate on one stimulus.
Mantra
(few/most/all) vitamins and (few/most/all) minerals need to be obtained from dietary or supplement sources.
most, all
Sleep and relaxation serve (similar/different/overlapping/the same) restorative functions.
different
Which theory suggests that mantra meditation restricts consciousness of our external world and in-effect temporarily deletes it from our active neural circuitry
blank out
What is moderate alcohol consumption for men and women
1, 2, per day
Unlike tension-type headache's relation to skeletal muscle tension, the ____ headache appears to be vascular in origin
Migrane
What is the different between an emotional eater and a restraint eater?
Individuals who attempt to regulate their negative affect through eating are referred to as emotional eaters.
Besides emotional eaters, individuals who normally limit their food intake to maintain or lose weight known as restraint are also more likely to show increased eating when under stress.
What is progressive muscle relaxation, and what is muscle sense?
The deep relaxation technique called progressive muscle relaxation consists of tensing and relaxing different muscle groups.
the ability to differentiate a tense muscle from a relaxed one.
These 6 core principles are describing which kind of therapy?
(1) Self as Context, (2) Defusion, (3) Acceptance, (4) Contact with the Present Moment, (5) Values, and (6) Committed Action
Acceptance and Commitment Therapy
Like deep relaxation, meditation ideally involves ____ minutes ____ time a day.
20, twice
As we age, we lose about ____ pound(s) of muscle each year unless we exercise.
half
What kind of fiber seems especially effective in preventing heart disease as well as metabolic syndrome?
Cereal
What are the hypnogogic and hypnotic states?
hypnogogic: The state is a very deeply relaxed state that rests on the threshold between sleep and consciousness.
hypnotic: an altered state of waking consciousness with sleeplike characteristics that is distinguished by increased suggestibility.
What is the difference between decentering and acceptance?
decentering: we maintain separateness from unhelpful or disturbing thoughts rather than fusing with them. It refers to how we interact with these thoughts
acceptance: allowing room for our unpleasant thoughts, images, feelings, and sensations, giving them space rather than ignoring, suppressing, or trying to control or eliminate them.
Practicing forgiveness is a pro-social tool for relationship restoration. People who practice forgiveness are (better/worse) able to derive benefits from social support. They also are (more/less) likely to experience higher levels of well-being. In addition, more forgiving personalities are (more/less) likely to experience negative affect such as anger, anxiety, and depression.
better, more, less
Jean Kristeller suggests that the practice of mindfulness meditation can be divided into three aspects that she calls...
(1) breath awareness, (2) open awareness, and (3) guided meditation