BMI
The equation to calculate BMI
Kg / m2
True or false: weight stigma encourages people to be healthier
False: studies show weight stigma is correlated with significantly worse health outcomes
The primary fuel source for the brain
True or false: the most important "bucket of health" is physical health
False: health is comprised of physical, mental, emotional, social and spiritual health, and all are important and necessary for overall well-being
The impact of long-term restriction on your metabolism
Slowed/decreased
The original purpose for the BMI equation
Population statistics: studying the "average man"
True or false: health is a moral obligation
False: people deserve to be treated with respect regardless of their health status
This type of fat is no longer allowed to be added to foods in Canada
Trans fat
The concept suggesting that food holds no moral value
Food neutrality
True or false: prolonged undereating causes more intense hunger cues
False: hunger cues often go away after a few days of undernourishment
True or false: the BMI accurately assesses adiposity (body fat) almost all of the time
False: it accurately predicts adiposity in white men 50% of the time, and less than 50% of the time for women
True or false: thinner means healthier
False: you cannot tell what someone's health status is by looking at them
The 3 forms of carbohydrate
1. Sugar
2. Starch
3. Fibre
Three examples of mental restriction
1. Food rules
2. "Shoulds" and "shouldn'ts" around food
3. Labelling foods as good/bad
4. Negative self-talk/self-criticism
5. Counting calories (can also be physical restriction)
Three cognitive effects of restriction
1. Brain fog
2. Inability to focus
3. Difficulty making decisions
4. Difficulty regulating emotion
5. Hyperfixation
6. Increased anxiety
7. Etc.
Adolphe Quetelet, the original creator of the BMI equation around 200 years ago, studied in these areas
Astronomy, mathematics, statistics, and sociology
The 3 levels on which weight stigma occurs
1. Intrapersonal
2. Interpersonal
3. Institutional/Societal/Organizational
The 4 things that contribute to a snack or meal being "balanced"
Carb, fat, protein, and fibre
The process of normalizing a food by giving yourself unconditional access to it and unconditional permission to eat it
Food habituation
A medical reason for amenorrhea (loss of menstrual cycle)
1. Reduced hormone production
2. Reduced body fat stores
The catalyst for weight being considered an indicator of health
Insurance companies creating ht vs. wt tables in order to decide how much to charge individuals
The 5 principles of the HAES approach
1. Weight inclusivity
2. Health enhancement
3. Respectful care
4. Eating for well-being
5. Life enhancing movement
The recommendation for what percentage of your energy intake should come from carbohydrates each day
45%-65% of your daily intake
List 5 things that contribute to feeling "out of control" around food
1. Physical restriction
2. Mental restriction
3. Food scarcity
4. Uncomfortable emotions
5. Trauma
6. Habit/routine
7. Stimulants (medications, caffeine, cigarettes)
Four reasons that undereating causes constipation
1. Not enough bulk to form a bowel movement
2. Smooth muscle loss in the gut (not enough strength to push food through)
3. Decreased hormone production (lots of digestive processes are controlled by hormones)
4. Digestion requires a lot of energy, so if there is not enough fuel, the process can't happen