Mindful Eating
Benefits of meal planning include:
A. Eating healthier
B. Saves you time and money
C. Helps you learn portion control
D. All of the above
D. All of the above
Meal planning can help to change the way you eat and change your food buying habits. It can also help relieve the stress and anxiety of wondering "what's for dinner?"
True or False
Poor mental health increases the risk for long-lasting (chronic) medical conditions like heart disease, stroke, and cancer.
True
Mental illness increases the risk for many types of physical health problems, particularly long-lasting conditions like stroke, type 2 diabetes, and heart disease. Similarly, the presence of chronic conditions can increase the risk for mental illness.
True or False: It's a good idea to replace some of your moderate physical activity with high-intensity physical activity.
True.
Vigorous activity provides benefits that are similar to those of moderate physical activity in half the time. For example, you might replace some of your brisk walking with jogging or running. But start slow. Give yourself time to build up to more intense exercise.
The average American consumes approximately how much sodium per day?
A. 3,400 mg
B. 1,600 mg
C. 2,300 mg
A. 3,400 mg
The average American consumes about 50% more sodium than the 2,300 mg per day recommended in the Dietary Guidelines for Americans. Excessive sodium consumption increases the risk of hypertension, which is associated with increased risk of developing cardiovascular disease.
What is the first thing you should look at when reading the Nutrition Facts Label?
Serving Size
The serving size is the amount of food listed on a product's Nutrition Facts.Keep in mind that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is a quick way of letting you know the calories and nutrients in a certain amount of food.
This hormone is produced by the adrenal glands and is released when the body senses stress.
A. Cortisol
B. Leptin
C. Estrogen
A. Cortisol
Like other hormones, it's vital to survival. However, chronically elevated levels of cortisol can lead to overeating and weight gain
True or False: Stress caused by daily life can lead to health problems
True
You may not notice them at first, but issues caused by schoolwork and social stressors can add up. If your body doesn’t get a break, stress can cause heart disease, high blood pressure, and depression, among other things.
True or False: In general, the more muscle and less fat you have, the higher your metabolic rate.
True.
Your metabolic rate is strongly influenced by your body composition. People with more muscle and less fat generally have a faster metabolic rate, while people with more fat and less muscle generally have a slower metabolic rate.
Incorporate more strength training exercises such as push ups and squats into your routine.
Where do Americans get the most added sugar in their diet?
A. Candy
B. Soda, energy drinks and sport drinks
C. Grain based desserts (cookies, cakes and pies)
B. Soda, energy drinks and sports drinks.
Sweetened beverages are the No. 1 source of added sugar in the American diet, providing 47% of added sugars. Snacks and sweets were second (31%), followed by grains (8%). Added sugars use up your daily allotment of calories but offer little nutrition
True or False:
Besides nicotine, e-cigarettes can contain harmful and potentially harmful ingredients, including: Ultrafine particles that can be inhaled deep into the lungs. Flavorants such as diacetyl, a chemical linked to serious lung disease.
True
E-cigarettes typically contain nicotine as well as other chemicals that are known to damage health. For example, users risk exposing their respiratory systems to potentially harmful chemicals in e-cigarettes.
True or False:
Eating has become a mindless act, often done quickly. This can be problematic, since it takes your brain up to 20 minutes to realize you’re full.
True
Today’s fast-paced society and distractions have shifted attention away from the actual act of eating toward televisions, computers, and smartphones.
If you eat too fast, the fullness signal may not arrive until you have already eaten too much. This is very common in binge eating.
By eating mindfully, you restore your attention and slow down, making eating an intentional act instead of an automatic one. This will increase your recognition of physical hunger and fullness cues; allowing you to distinguish between emotional and true, physical hunger
Fill in the blank:
People with______disorders respond to certain objects or situations with fear and dread. They have physical reactions to those objects, such as a rapid heartbeat and sweating.
Anxiety.
Anxiety refers to anticipation of a future concern and can be associated with muscle tension and avoidance behavior.
There are several types of anxiety disorders, including generalized anxiety disorder, panic disorder, specific phobias, social anxiety disorder and separation anxiety disorder.
Name 2 ways that you can be more physically active.
Jogging, taking the stairs, going for a brisk walk, swimming etc. Any kind of physical activity is better than sitting on the sofa.
People with a body mass index (BMI) value of ________ or more are considered obese.
A. 30
B. 25
C. 18
A. 30
BMI values between 25 and 29.9 are considered "overweight," while BMI values of 30 and above are considered "obese." BMIs above 25 are unhealthy and have been shown to increase the risk of certain chronic diseases. BMIs under 18.5 are considered "underweight."
True or False:
To reduce the risk of alcohol-related harms, the 2015-2020 U.S. Dietary Guidelines for Americans recommends that if alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and two drinks per day for men—and only by adults of legal drinking age
True
Alcohol consumption is associated with a variety of short- and long-term health risks, including motor vehicle crashes, high blood pressure, and various cancers (e.g., breast cancer).
The risk of these harms increases with the amount of alcohol you drink.
Simple ways to practice mindful eating include:
A. Eating more slowly and don’t rush your meals.
B. Eliminating distractions by turning off the TV and putting down your phone.
C. Focusing on how the food makes you feel.
D. All of the above.
D. All of the above
Mindful eating takes practice. Try to eat more slowly, chew thoroughly, remove distractions, and stop eating when you're full.
To begin with, it’s a good idea to pick one meal per day to focus on these points
1 in __ Americans experience some form of mental illness.
A. 5
B. 8
C. 3
A. 5
One in five Americans has experienced some form of mental illness, with one in 25 experiencing serious mental illness, such as bipolar disorder or schizophrenia.
How many calories do you need to burn to lose 1 pound of fat?
A. 1,500
B. 3,500
C. 2,500
B. 3,500
A 175-pound person would have to run at 8 mph for more than three hours to reach this calorie goal.
Focus on setting more modest goals. Losing a pound per week -- which requires you to create a calorie deficit of 3,500 calories -- is a sensible weight-loss goal. If you plan to exercise five days per week, aim to burn an extra 700 calories per day over the days you exercise.
For example; a 175-pound person would need to run at 5 mph for slightly more than an hour to reach this goal.
From which foods can we get carbohydrates?
A. Milk products and fruits
B. Whole grains
C. Table sugar, starchy vegetables and legumes
D. All of the above
D. All of the above
Carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.
What are the recommended hours of sleep for adults (18-64 years)?
A. 8-10hrs
B. 7-9hrs
C. 6-8hrs
B. 7-9hrs
Sleep is absolutely essential for your health.Good sleep is just as vital to good health as eating healthy foods or getting enough exercise.
Fill in the blank:
______ is known as a "hunger hormone." When your stomach is empty, it releases this "hunger hormone", which sends a message to the hypothalamus telling you to eat.
A. Amylin
B. Ghrelin
C. Insulin
B. Ghrelin
In overweight and obese people, fasting ghrelin levels are often lower than in people of normal weight.
Studies have also shown that after obese people eat a meal, ghrelin only decreases slightly. Because of this, the hypothalamus doesn't receive as strong of a signal to stop eating, which can lead to overeating.
Eating plenty of protein and avoiding foods and beverages high in sugar can help optimize ghrelin levels.
Which is not a sign of depression?
A. Weight loss/weight gain
B. Loss of interest in activities
C. Coughing
D. Sleep disturbances
E. Irritability
C. Coughing
What are 3 health benefits of physical activity?
Example: Better sleep, weight control and lowers disease risk.
People who have obesity, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:
A. All-causes of death (mortality)
B. High blood pressure and high cholesterol
C. Type 2 diabetes and coronary heart disease
D. All of the above
D. All of the above
In addition, people who have obesity are at risk for developing gallbladder disease, osteoarthritis, sleep apnea and breathing problems, and some cancers (endometrial, breast, colon, kidney, gallbladder, and liver).
True or False:
Leading an active social life can protect you against memory loss.
True.
Spending time with others, engaging in stimulating conversation, and staying in touch with family and friends are good for your brain health. Studies have shown that those with the most social interaction in their community experience the slowest rate of memory decline.