Healthy Habits
What is an example of one way to overcome a weight loss plateau?
Re-examine your calorie needs and intake, try mixing up your exercise routine, increase physical activity, reassess your daily habits and meal timing or eating window.
What makes a complete protein? Give an example.
Contains all of the amino acids needed to build protein
What is the difference between prebiotics and probiotics?
Probiotics are various strains of good bacteria, prebiotics are the food that probiotics live off of.
What is the difference between the "sell-by" and "use-by" date on a food label?
Sell by: the date the product should be removed from the shelf at the store. It is safe to use products after this date!
Use by: the final date that a product will be at its optimum freshness, flavor, and texture. The product may be at risk of developing harmful bacteria after the use by date.
What is a key component of intuitive eating?
Change your mindset from restrictive dieting to overall healthy habits that are sustainable long term
Give yourself permission to have the foods you love!
Recognize negative thoughts around food and positive affirmations
Be in tune with learning your hunger and fullness cues
Recognize emotional eating
Be active and enjoy the experience of nourishing your body!
How can you break down an overarching goal into a SMARTER goal?
Set goals that are specific, measurable, achievable, realistic, and time framed!
Example: "I want to exercise more" to "I will increase my physical activity by walking for 30 minutes, 3 days per week."
What percent of our daily calories should come from carbohydrates? Why?
45-65%
Carbohydrates are the body's preferred source of energy
What are two food sources of probiotics?
Greek yogurt, kefir, kombucha, tempeh, kimchi, etc.
How long can most leftovers be refrigerated?
3-4 Days
What is one strategy to practice mindfulness?
Guided meditation
Yoga
Equal Breathing
Mindful Writing
Mindful Eating
How many hours of sleep per night is recommended?
7-9
Which type of fat is considered "healthy"?
Name two sources of healthy fats.
Unsaturated!
Avocado, olive oil, nuts, seeds, peanut butter, ground flaxseed, chia seeds, etc.
What two vitamins are produced by a healthy gut microbiome?
B Vitamins & Vitamin K
What are 3 ways to thaw food?
Bonus- what is one way NOT to thaw food?
Refrigerator
Cold water (<40*)
Microwave
Bonus: do not thaw food out on the counter at room temperature!
What is the "Fullness Hormone"?
Leptin
Using the Fogg Behavior Model and the concept that motivation is variable, what do tiny habits rely on?
Simplicity! Since motivation can change at any given moment and consistency is key towards behavior change, the simpler the better!
-make the desired behavior small
-celebrate doing the behavior
-implement the behavior as part of an existing routine
What is one role of fat in the body?
Absorption of fat-soluble vitamins, backup source of energy, formation of certain hormones, increases satiety and blood sugar control, etc.
Name two things that can negatively effect your gut microbiome.
Eating processed foods, NSAIDS, antibiotics, stress, artificial sweeteners, etc.
What temperature should the fridge be set below?
40*F
What is one commonly recommended supplement that has been shown to prevent nutrient deficiencies and reduce cognitive decline with age?
Multivitamin!
Make sure your supplements are third party tested
Three things need to come together for a behavior to take place. We need to be _______ to do the behavior, we need the ______ to do the behavior, and we need _______ to do the behavior
Three things need to come together for a behavior to take place. We need to be TRIGGERED to do the behavior, we need the ABILITY to do the behavior, and we need MOTIVATION to do the behavior
What is the most common nutrient deficiency worldwide?
Iron
What is one function of fiber?
Lower cholesterol
Weight management
Digestion
Lower risk of chronic disease
Filling
Lower glycemic index
What is the minimum internal cooking temperature for ground beef?
160*F
How many grams of fiber do men and women need?
Women: 25g
Men: 38g