Healthy Eating
What are five sources of fiber?
Any vegetables, any fruits, whole grains, nuts, bran, beans, lentils, peas, oatmeal, potatoes
Name three forms of cardiovascular exercise
Where does glucose come from?
Our food
It is then released into our bloodstream
What is the recommended amount of sleep for an adult?
7-9 hours
What are three ways you can reduce stress?
Yoga, meditation, hobbies, sleep, cut back on caffeine, breathing exercises, physical activity,
What does the recommended plate look like?
50% non-starchy vegetables, 25% nutrient dense carbohydrates, 25% lean protein
How often should you get up and take a movement break? And how long should that movement break be?
Hint: Refer to Module 18
Every 30 minutes for at least 2 minutes
Name two potential complications of T2 diabetes
Damage to heart, arteries, vessels, nerves, kidneys, eyes, feet, gums, skin
If weight loss stalls, what is one thing we can do?
What's the definition of stress?
A natural human response that sends us into a state of worry or mental tension
When measuring food portions, how much food does one fist represent?
Hint: refer to Module 5
1 Cup
What is the recommended weekly amount of moderate to vigorous physical activity for adults?
150 minutes
What hormone helps the body flush glucose out of the blood and then into the cells?
Insulin
Does fat or muscle burn more calories?
Muscles will use more calories throughout the day, leading you to have a faster metabolism.
What is a trigger?
A stimulus that elicits a physical or emotional reaction.
How many calories are in single gram of fat, carbohydrate, and protein?
1g of fat = 9 calories
1g of carbohydrate = 4 calories
1g of protein = 4 calories
What is a MET?
Metabolic Equivalent of a Task
A ratio based on your working metabolic rate compared to your rest metabolic rate
Another way to determine how much energy you expend during a specific activity
What is one of the ways we can keep our heart healthy?
Hint: Module 19
What is one way to stay motivated? Looking for two specifically
Hint: Refer to Module 16
Celebrate your successes and create new goals based on updated progress
What is the primary stress hormone?
Cortisol
How much protein should you shoot for in a day? (can name percentage, ratio, or gram number)
10-35% of your intake
0.8-1.0 gram of protein per kg of your body weight
100g is a good amount as well
How do you calculate your HR max to figure out HR zones?
220-age
What does BMR stand for?
Basal Metabolic Rate
The amount of energy you expend at rest.
What are the five-steps to problem solving?
Hint: Refer to Module 14
Describe your problem, come up with options, choose the best options, make an action plan, try it.
Putting candy bar in cart at the checkout aisle, going to get fast food due to seeing it on way home, etc.