Low Glycemic Eating
Name 3 low GI vegetables
Spinach, broccoli, mushrooms, celery, radishes, kale, brussels sprouts, green beans, bell peppers, cauliflower, asparagus, ect.
Which hormone is important for regulating our circadian rhythm? This is our feeling of being awake during the day and sleepy at night.
Melatonin!
Melatonin regulates our sleep/wake cycle improving quality of sleep and overall wellbeing.
Foods high in melatonin: bananas, tart cherries, radishes, ginger, tomatoes, pineapples, oats, rice, nuts, and seeds
Which hormone is released during stress?
Chapter 9
Cortisol
Released in our adrenal glands, cortisol helps the body to prepare for the stressor it is facing.
What are the three macronutrients?
Chapter 6
Carbohydrates, fats, and protein
Why can food and exercise journals be an effective tool provided in the program to facilitate behavior change?
Chapter 2
Food & Exercise Journals help increase awareness of eating habits, appetite, mood, stress, ect.
*AWARENESS inspires CHANGE*
What portion of your plate should be filled with carbohydrates? This includes our grains and starchy vegetables.
1/4!
Remember the plate method: fill 1/4 of your plate with protein, 1/4 with grains, and 1/2 with fruits and vegetables.
True or False: Both men and women produce testosterone? (100 pts)
(50 pts each) Name one function of testosterone and an important mineral to include to boost production with age.
Chapter 11
True! Both men and women produce testosterone at different levels. This hormone helps to increase metabolism and energy levels, maintain healthy body composition, support brain function, protect bone health and more!
ZINC is an important mineral that plays an important role in the biological function of testosterone. Include a variety of meats and protein rich sources, along with your cruciferous vegetables such as cauliflower and broccoli
Name at least 1 of the 4 A's to Stress Management.
HINT: think how you can respond to better manage your stressor
Chapter 10
Avoid, Alter, Adapt, Accept
Which macronutrient helps absorb vitamin's A, D, E, and K?
Chapter 2
Fat
True or False: Using willpower alone is is enough to sustain behavior change
Chapter 2
FALSE
While we may have faced this in our life, it is NOT recommended to rely on willpower to make a change. This runs dry eventually and we are more likely to relapse on old behaviors.
What 3 things can you add to a food with a high glycemic index to reduce the blood sugar response?
Hint- nutrient categories- not food examples
Chapter 3
1. Protein
2. Fiber
3. Fat
Over restricting calories, skipping meals and snacks, or eating processed foods can indirectly increase your levels of the hormone ________ that makes us feel hungry.
Chapter 11
Ghrelin
Released from the stomach, ghrelin tells your body you are HUNGRY. Not meeting your calorie needs, or going too long without eating causes heightened levels of this hormone. High levels of ghrelin can sway us from making the best food choice!
What stress management techniques are used to help bring about a deeper feeling of awareness to the present moment?
Chapter 9
Mindful body scan, meditation, deep breathing, visualization/guided imagery, exercise, yoga, sleep, organization, time management
Which macronutrient is the most calorie dense?
What does one serving of this look like?
Chapter 2
Fat
Fat is more than twice the calories of carbs and protein per gram. 9 calories/gram vs 4 calories/gram
1 serving is about 45 calories- 1 tsp of oil, butter, ect.
Using BJ Fogg's Behavior Model (B=M*A*T)
What factors influence our behavior (B)?
Chapter 8
Behavior= Motivation * Ability * Trigger
Which meal has a lower GI?
1) 1 cup of white rice and 1/2 cup watermelon
2) 1/2 sweet potato with butter, 3 oz chicken and 1/2 cup sauteed spinach
3) Applesauce and white bread
2) 1/2 sweet potato with butter, 3 oz chicken, and 1/2 cup sauteed spinach
While the beans in the other option has fiber and some protein, the meal is all carbohydrate based with no fat. This option is balanced with a protein, carb, fat, and a nonstarchy vegetable for a bonus!
Which hormone's primary function bring glucose (sugar) from the bloodstream into our cells for energy?
Chapter 11
Insulin
it is glucose's key to unlock the door to your cells to use for energy!
Fill out the blanks: High levels of cortisol are associated with an increase of storage of which type of body fat?
Visceral
Visceral fat describes the type of fat that surrounds our organs. This serves a protective purpose, but can increase our risk of developing chronic disease in excess! Visceral fat has a higher prevalence of cortisol receptors, making the body store fat/energy more visceral to protect itself in times of stress.
Which macronutrient is the hardest to breakdown and can help increase your metabolism?
Chapter 3
Protein
Protein has the highest "thermic effect of food" meaning it uses more energy to breakdown protein than fat and carbs, which in result helps to increase your metabolism!
Turning negative thoughts into positive ones by developing positive self statements is called _______ restructuring.
(hint: brain)
Chapter 8
Cognitive
The brain is able to change at any age in which we can create NEW pathways and connections. Positive thinking can help rewire how we think!
Which one has a lower GI and WHY? (250 points each)
1) 1 whole orange
2) 1 cup (8 oz) of orange juice
1 whole orange (250)
While you'd think oranges in the form of whole vs juice would give you the same benefits, it doesn't. It takes 4 oranges to make 8 oz of orange juice! Orange juice provides minimal fiber and spikes blood sugar if consumed alone. (250)
Which specific mineral is needed to activate your thyroid hormone?
Hint: this mineral is added to salt to prevent deficiency
Chapter 11
Iodine
Iodine is necessary to convert inactive thyroid hormone T4 to active form T3.
If someone is wired but tired, fatigued after a good nights rest, has blood sugar imbalances, and craves sugar and salt, they may have ________ fatigue?
HINT: the gland in the body that secretes cortisol, our stress hormone.
Chapter 9
Adrenal
Adrenal fatigue can result from the secretion of high levels of cortisol over a long period of time. If adrenals are worn out and weakened, the affects of stress will appear more quicky and accutely.
What is one serving of protein?
a. 6 oz of grilled chicken
b. 2-3 oz of ground beef
c. 1 hard boiled egg
B. 2-3 oz of ground beef!
A serving size of protein for poultry, beef, or fish is around 2-3oz (about the size of a deck of cards). This provides about 14-21g of protein which is a great place to meet our needs and keep us feeling satisfied! 1 hard boiled egg provides 6g of protein, you may want to include 2-3 in one meal to meet your needs.
Name 3 food sources of probiotics
Chapter 8
Kombucha, Kefir, Kimchi, Yogurt, Tempeh, Miso, Sauerkraut