Healthy Eating
Name 2 oils that contain more “better for you” fats and less saturated fat.
Canola
Corn
Olive
Peanut
Safflower
Soybean
Sunflower
TIP: In general, choose oils with less than 4 grams of saturated fat per tablespoon, and no partially hydrogenated oils or trans fats.
__________ refers to our emotional, psychological, and social well-being
Mental Health
Name 2 recommendations for improving your wake up routine.
Get moving-go for a walk first, skip looking at your email first
Don’t snooze
Wake up to natural light
Although some of it can be beneficial and may lead to actual problem-solving, a lot of our _______ is unnecessary and even harmful.
Stress
How many minutes a week of moderate-intensity aerobic activity does the AHA recommend adults get?
75 minutes
120 minutes
150 minutes
160 minutes
C. 150 minutes
True or False: More than 75% of sodium Americans consume is estimated to come from processed foods.
True
Name a food or food group that has been found to improve mood.
Fruits and Vegetables - An apple a day keeps the doctor away - and maybe the psychiatrist, too. As noted, fruits and veg have been linked to higher levels of happiness.
Omega-3 Fatty Acids – This is the good stuff, found in foods like fish and nut oils. Low Omega-3 fatty acids have been correlated to depression and impulsivity. Getting plenty of this in your diet keeps your levels high, that’s a good thing.
Chocolate – As a special treat, chocolate may have properties that improve mood and even reduce tension. But remember, the key is to choose real chocolate (dark is best), and in moderation.
Name 2 diseases/health issues poor sleep may put you at higher risk for.
Alzheimer’s disease
Cardiovascular disease
Cognitive decline and dementia
Depression
Diabetes
High blood pressure
High blood sugar
High cholesterol
Infections
Obesity
While negative self-talk increases stress, positive self-talk can help you calm down and control stress. Provide an example of positive self-talk.
There are multiple correct answers, but some examples are:
"I'll do the best I can. I’ve got this."
"I can handle this if I take one step at a time."
“I can reach out and get help if I need it.”
To really make it work, practice positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts. It’s a great practice to teach kids, too!
Name 3 tips for being more active at work.
Get a standing desk
Go for “walking meetings” when possible
Keep small hand weights or a resistance band at your desk for bicep curls, lateral raises, rows, and overhead presses. Watch demos online to make sure you’re doing exercises correctly to avoid injury.
Give 3 names of added sugars that can be found on labels
Brown sugar
Corn sweetener
Corn syrup
Fruit juice concentrates
High-fructose corn syrup
Honey
Invert sugar
Malt sugar
Molasses
Raw sugar
Sugar
Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
Syrup
Name 2 benefits that research suggests meditation can have on the brain.
increase ability to process information
slow the cognitive effects of aging
reduce inflammation
support the immune system
reduce symptoms of menopause
control the brain’s response to pain
improve sleep
This research also shows that meditation physically changes the brain!
How many hours of sleep are recommended for adults?
7-9 hours
When stress makes you feel bad, do something that makes you feel good, even if only for 10 or 15 minutes. Name 2 activities that may work for you:
There are multiple correct answers, but some examples are:
Make art -- draw, color, paint, or play a musical instrument.
Work on a scrapbook or photo album to focus on good memories.
Read a book, short story or magazine.
Meet a friend for coffee or a meal.
Play a favorite sport like golf, tennis, or basketball.
Do a hobby like sewing, knitting, or making jewelry.
Play with your kids or pets – outdoors if possible.
Listen to music or watch an inspiring performance.
Take a walk in nature.
Take a relaxing bath and feel the stress wash away.
Meditate or practice yoga.
Work in the garden or do a home improvement project.
Go for a run or bike ride to clear your head.
What is the average resting heart rate (bpm)?
For most of us, between 60 and 100 beats per minute (bpm) is normal.
Which of the following is best kept in separate refrigerator drawers away from other produce?
Cucumber
Broccoli
Eggplant
Mushrooms
Broccoli
True or False: Depression is reported in an estimated 1 in 10 of Americans ages 18 and older, and the figure can be as high as 33 percent for heart attack patients.
True. However, if you’re struggling with stress or anxiety or just feeling down, there are many things you can do. According to the AHA website, taking three key steps can help:
1.) Identify the cause of your stress or anxiety and address it. Seek therapy if necessary.
2.) Choose healthy habits and don't rush it. For example, if you aren't in the habit of exercising, start gradually rather than putting pressure on yourself to get back to a rigorous routine.
3.) Incorporate other healthy lifestyle habits one a time instead of trying to “fix” everything at once.
Name 3 benefits of getting good sleep.
Healing and repair of cells, tissues and blood vessels
Better brain function including alertness, decision-making, focus, learning, memory, reasoning and problem-solving
More creativity and productivity
Improved mood and energy
Healthy growth and development for kids and teens
Better ability to build muscle
Quicker reflexes
Less risk of chronic disease
Stronger immune system
True or False: A 2017 American Psychological Association survey found that a whopping 80% of respondents reported experiencing at least one symptom of stress over the past month
True
Name 2 benefits of being active.
lower your blood pressure
boost your levels of good cholesterol
improve blood flow (circulation)
keep your weight under control
prevent bone loss that can lead to osteoporosis
How many cups of vegetables are recommended per day?
2.5 cups or 5 servings
Clinical trials indicate that the practice of ________ can have dramatic and lasting effects in a person’s life. Grateful people engage in more exercise, have better dietary behaviors, are less likely to smoke and abuse alcohol, and have higher rates of medication adherence.
Gratitude
Gratitude can even lower blood pressure and improve immune function!
What time of the day is best to take a nap?
Mid-afternoon is best (around 3 PM). Don’t nap too late in the day, or you’ll be wide awake at night and spoil your bedtime routine.
What are some of the long term effects of stress?
digestive problems
anxiety
headaches
depression
sleep problems
weight gain
memory and concentration issues
high blood pressure
heart disease and stroke
People who are physically active and at a healthy weight live about ___ years longer than those who are not active and are obese.
7 years