Wellness, Wellbeing, and Health Behavior Change
What is a SMART goal? (What does each letter stand for)
Specific
Measurable
Action-oriented
Realistic
Time-oriented
What is the amount of essential fat that is needed for men and women?
Essential for men: 2-5%
Essential for women 10-13%
List and explain the 4 components of a healthful diet?
Adequate (healthy quantity of food)
Balance (quantity & nutrient density)
Variety (amount of nutrition in food)
Moderation (don't eat too much)
What is meant by Health At Every Size?
Well-being and healthy habits are more important than any number on the scale.
What is the main purpose of insoluble fiber?
It helps hydrate and move waste through your intestines. That's one thing it does that helps prevent constipation and keeps you regular.
What are the 8 dimensions of wellness?
Emotional, Spiritual, Intellectual, Physical, Environmental, Financial, Occupational, Social
Describe the difference between android (apple) and gynoid (pear) body fat distribution.
Android is where your fat is stored more towards your chest and the pear is where you are distributed more towards your stomach.
What is the USP Verified label mean?
USP means what's on the label is in the bottle.
What is BMI and how is it measured? Why are some possible problems with using BMI measurements?
Body Mass Index
It's measured through weight and age. It cannot detect muscle, bone density, or anything else.
How would you calculate the calories per gram for a food label?
(Grams of fat, carbs, or protein) x (calories per gram of fat, carbs or protein) / (total calories)
When implementing a health behavior to your life, what is the most important thing
YOU are the most important thing. You must be mindful of the behaviors (or lack of) and acknowledge that one or more behaviors need to change at a time.
What are the components that make up the energy in= energy out the equation and what percentage makes up each component?
Basal Metabolism (65-70%)
Food Digestion (5-10%)
Physical Activity (15-35%)
Describe the difference between a complete, incomplete, and complementary protein
A complete protein is a protein that provides all essential amino acids.
Complementary proteins require things combined together to get a complete protein like beans and rice.
Incomplete- incomplete protein
What is the healthy body fat range for men and women
Men: 6-25%
Women: 14-31%
What is the main purpose of soluble fiber?
It slow digestion, so it takes longer for your body to absorb sugar (glucose) from the foods you eat. This helps prevent quick spikes in your blood sugar levels -- an important part of managing diabetes. Soluble fibers also bind with fatty acids, flushing them out of the body and helping to lower LDL (bad) cholesterol.
List (in order) each of the Stages of Behavior Change (Transtheoretical Model).
Step one: Precontemplation
Step two: Contemplation
Step three: Preparation
Step four: Action
Step five: Maintenance
Step six: Termination
Extra: Relapse
What are the defining characteristics of the 3 different body types?
Ectomorph = Skinny, hard to put on fat and muscle. Really fast metabolism
Mesomorph = Medium, easy to lose weight and gain muscle. Efficient metabolism
Endomorph = Easy to put on muscle and fat. Slower metabolism
What are the calories per gram for each of the essential nutrients and alcohol?
Carbs & Protein = 4 grams/calorie
Fats = 9 grams/calorie
Water & Vitamins & minerals = 0 grams/calorie
Alcohol = 7 grams/calorie
Why is Body image (whether positive or negative) important to our health habits?
Body image is important for our health habits because it can help keep satisfaction towards ourselves. How people perceive you and others around you as well.
What are the main difference between MyPlate and Harvard’s Healthy Eating Plate (Hint: pull up the images of these two plates and compare and contrast them)
Harvard's Healthy Eating Plate has water, healthy oils, and includes staying active. MyPlate includes dairy as a necessary part of food consumption.
Within the take action step (of the Transtheoretical Model), explain the 6 ways we discussed to help an individual promote behavior change.
1. Visualize
2. Control environment
3. Change self-talk
4. Learn to counter
5. Practice shaping
6. Reward self
What are the 5 factors that could increase or decrease one’s BMR?
1. Muscle
2. Bone density
3. Age
4. Nutrition
5. Activity level
What are the recommended intakes for carbohydrates, fats, proteins, water, and fiber?
45-65% carbs
10-35% protein
20-35% fat
25-30 grams of fiber
body weight/2 =water
What are the numbers for percent body fat for EACH of the BMI categories?
Underweight = <18.5%
Healthy = 18.5-24.9
Overweight = 25-29.9
Obese = 30-34.9
Severe obese = 35-39.9
Morbidly Obese = >40
What are all of the essential nutrients?
Protein: essential building blocks for your body
Carbohydrates: provide your body with energy
Fats: fat supports many of your body’s functions such as vitamin and mineral absorption, blood clotting, building cells, and muscle movement in addition to proving your body with energy
Vitamins: The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly
Minerals: Minerals help support the body. They’re essential for many body functions, including building strong bones and teeth, regulating your metabolism, and staying properly hydrated.
Water: Improves your brain function and mood. It acts as a shock absorber and a lubricant in the body. It also helps flush out toxins, carry nutrients to cells, hydrate the body, and prevent constipation.