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241 Cards in this Set
- Front
- Back
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What is the difference between a nutritionist and a dietician?
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There is no licensing requirement for a nutritionist. A registered dietitian requires a four year degree and one year internship. Following one yr internship, a board certified exam must be passed. |
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When does weight maintenance begin? |
Begins with energy balance. A stable weight is the result when the energy in is equal to the energy out. |
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What percentage of food diaries are incorrect?
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80% |
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How many calories are in a gram of carbohydrates? |
4 |
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What is our body's preferred & most efficient energy source? |
Carbohydrates |
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What is the newest RDA for carbohydrates? |
130 grams/ day |
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What are some examples of simple carbohydrates? |
Sugar, which is one glucose molecule, comes in the form of; table sugar, honey, corn syrup, molasses, fruit sugar (fructose), milk sugar (lactose), and fruit juice. |
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What are complex carbohydrates? |
Starches, which are multi-chain glucose molecules, comes in the form of; bread, rice, pasta, grains, starchy vegetables, potatoes, peas, corn, yams, beans and lentils, etc.; and whole fruit & milk products. |
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What are the National Guidelines to ingest fat? |
30% of total calories from fat with only 10% or less from saturated fats. |
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How many different kinds of fats are there?
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Two; saturated and unsaturated
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T/F - Unsaturated fats have positive health effects and come from liquid plant sources.
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True |
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What types of fats are known to help lower cholesterol? |
Monounsaturated and polyunsaturated |
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What are some examples of considered unsaturated fats? |
Walnuts, soybean oil, monounsaturated olive and canola oil. |
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What does unsaturated fats have in it that helps the elasticity in our arteries and cells? |
CLAs (conjugated linoleic acid) |
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What is a phospholipid bilayer? |
Every single cell in our body is wrapped in this type of fat. |
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T/F - Eating zero fat or very low fat can cause many imbalances within the body because we also use fat for making hormones. |
True |
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What are typically animal fats and are usually solid at room temperature? |
Saturated fats |
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What are the only two vegetable fats that are saturated? |
Coconut oil and palm oil. |
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What type of fats make our arteries hard? |
saturated |
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How are trans-fats created? |
Trans-fats are created through a process called hydrogenation. Hydrogenation is the process of adding a hydrogen molecule to an unsaturated fat, which makes it more stable at room temperature (solid). |
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T/F - Trans-fatty acids raise cholesterol and increase the risk for coronary heart disease. |
True |
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What does MCT stand for? |
Medium chain triglycendes |
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What is the definition of organic? |
Relating to or derived from living matter. |
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What is the definition of organic food? |
In the context of these regulations, organic food is food produced in a way that complies with organic standards set by national governments & int'l organizations. Organic food production is a heavily regulated industry, distinct from private gardening. |
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For calcium to be absorbed, what must you have at the same time? |
Vitamin D |
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What is referred to as the building blocks of our body's cells and tissues? |
Proteins |
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What are the dietary recommendations for Carbs, Proteins, Fats; according to the ACSM? |
Proteins - 10-15% Fats - less than 30% |
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T/F - The RDA recommends a dietary allowance of 0.8 grams of protein per kilo of body weight.
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True |
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T/F - Beans are proteins
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False, beans are a starch, which is under the carbohydrate umbrella; although they are also higher in protein than typical carbs. |
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How much protein do runners, and body builders need? |
1.75 to 1.8 grams per kilo of body weight. Participants can eat up to 2.5 grams per kilo of body weight w/o any problems. |
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A person who has kidney problems should be on a reduced protein diet by how much? |
40-90 grams per day. |
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What are the two main types of protein? |
plant and animal |
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T/F - Plant proteins are considered to be an incomplete protein because they do not contain all nine of the essential amino acids. |
True |
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How many grams of protein are in one cup of beans or lentils? |
15 grams |
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How many grams of protein is in one cup of vegetables? |
approx. 2 grams |
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How much protein is in a half cup of grains? |
3 grams per half cup |
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T/F - Animal proteins are considered to be complete proteins. |
True |
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What does "complete proteins" mean? |
They contain all of the essential amino acids |
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T/F - Combining two different types of plant proteins may provide all essential amino acids.
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True |
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What happens during digestion? |
The process of digestion is taking a solid and turning it into a liquid. |
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What does carbohydrates become once digested?
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When carbs are digested, it leaves our stomach and moves into our intestines where it gets absorbed into our bloodstream in the form of Blood Glucose. |
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What is Insulin?
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Insulin is the "key" that fits into the cells to the muscle. |
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How is glucose stored? |
glucose is stored in the muscles in the form of glycogen. |
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T/F - For each molecule of glycogen, 2.7 molecules of water enter the cell.
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true |
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T/F - As we start exercising and more glycogen is stored in the cells, more water is also stored in the cells. The results in an increase in weight, water weight. |
True |
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What is the digestion process for carbs? |
Carbohydrates travel into our stomach where it becomes digested (dissolved). The digested glucose then moves into our intestines and our blood glucose levels rapidly increase. In response to the elevated glucose in the blood, the body secretes insulin which carries the glucose into our cells as glycogen. Once the glucose is stored, blood glucose levels drop. |
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What is Gastric emptying time?
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Refers to the amount of time it takes for food from the stomach into the intestines. |
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What is the Gastric emptying time for carbs? |
Carbohydrates take 20-40 minutes from the time they are consumed to the time the blood glucose levels drop again. It is concluded that carbohydrates have an One Hour gastric emptying time. |
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What tool do we use to compare how a certain food raises our blood glucose levels, compared to pure glucose? |
Glycemic Index |
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T/F - For better glucose control, always combine a carbohydrate with a protein. |
True |
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What are the gastric emptying times for protein and fat? |
Protein stays in our stomach for two hours. Fat stays in our stomach for three to five hours. |
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T/F - When we eat certain glycemic foods and don't combine it with protein, our blood glucose levels go up, our body secretes insulin, and we crash within 40 mins. |
True |
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How can we make better choices based on using the glycemic index? |
By looking at the sugar content. |
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What also helps slowdown the blood glucose curve? |
Fiber |
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T/F - Consuming too much fiber, results in the food moving through our intestines too slow for our bodies to absorb the nutrients. |
False, too fast through our intestines. |
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What is the recommendation for daily fiber intake? |
35-40 grams |
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What are triglycerides? |
Fat molecules floating in our blood. |
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How are triglycerides formed? |
Liquid leaves our stomach right away and cause our blood glucose levels to increase rapidly, which our body then turns into triglycerides. |
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What are some other substances that raise triglycerides? |
Alcohol and high-fat meals. |
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What is hunger? |
Hunger is a physiological or internal drive to eat. |
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T/F - Hunger usually occurs within 4-6 hours. |
True |
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What is the difference between hunger and appetite?
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Hunger is a physiological or internal drive to eat. Appetite differs from hunger in that appetite is a psychological or external drive to eat. |
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What is satiety? What food group has the highest?
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Satiety means satiated; meaning that after we eat we feel full. Fat has been found to be the highest satiety content food. |
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T/F - Protein creates the greatest satiety value? |
True |
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Why does protein create the greatest value in satiety? |
increases glucagon and diminishes insulin. |
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T/F - Protein also has the highest thermic effect in foods.
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True |
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What is Thermic Effect of Food (TEF)?
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How much energy your body has to use to digest, dissolve and deliver all the calories. *When we eat, we are actually burning more calories to digest it as compared to other foods. |
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T/F - Fiber also increases satiety value in food because fiber slows down gastric emptying time, the time it takes for food to digest and leave the stomach.
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True |
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T/F - To increase satiety value, it is not best to choose fiber rich carbohydrates, whole grains, whole foods and vegetables; and to limit refined carbohydrates. |
False, it is best to choose fiber rich foods. |
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What is the hypothalamus? |
The part of the brain that is responsible for telling us when we are hungry. |
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What stimulates the feeding senses of the brain? |
High levels of certain brain chemicals, some medications, tranquilizers, antidepressants, birth control pills, steroids, corticosteroids, and low levels of glucose also stimulate the feeding sensors of the brain. |
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What are the 5 hormones we secrete when we exercise? |
2. Epinephrine 3. Norepinephrine 4. Glucagon 5. Cortisol |
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What is Glucagon and its' job? |
Glucagon is one of our 5 hormones. We secrete during exercise; it's job is to go inside our cells, remove the glycogen, and break it down into glucose to be used as fuel. |
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How is glycogen made? |
As our glycogen levels drop, our body works to replenish it by increasing the enzyme glycogen synthase, which makes glycogen. |
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What is the "afterburn" effect? |
When we finish working out we have a two hour window where the enzyme (glycogen synthase) is high. Anything we eat shoves all of that glycogen back into our cells. |
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T/F - Our bodies secrete the hormone "cortisol" in response to the absence of glycogen and glucose.
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True |
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What does cortisol do and what is the process called? |
Cortisol breaks down muscles to turn it into glucose. This process is called gluconeogenesis. |
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What does gluconeogenesis mean? |
gluconeogenesis means the new formation of glucose; the formation of glucose by the breakdown of muscle. |
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T/F - For every pound of muscle we lose, our metabolism slows down in response. |
True |
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T/F - Just as low levels of glucose send a message to the brain to eat; high levels of glucose send a message to the brain to stop eating.
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True |
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What is the diaphragm? |
A large muscle that separates the stomach from the lungs. |
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Why do some people tend to overeat?
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Because their bodies are actually starving for oxygen. |
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What happens when we need to breathe? |
The diaphragm pulls down to create a vacuum allowing air to come in. Overeating causes the stomach to pull down. |
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What is Diaphragmatic Breathing?
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A way of breathing that allows for more oxygen intake, reducing the need to fill ourselves with too much food. |
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How do you Diaphragmatic Breathing? |
2) Inhale for a count of 5 while pushing the belly out, filling it with oxygen. 3) Hold for a count of 20 & then exhale for 10. |
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What are some other factors that send the signal of satiety to the brain?
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Brain chemicals: norepinephrine, dopamine serotonin and some medications. High levels of other hormones: insulin, estrogen, MSH (melanocyte - stimulating hormone), and leptin. |
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What is Leptin? |
Leptin is a hormone made by the OB (obesity) gene and fat cells which controls levels of satiety. It turns off the desire to eat and increases energy expenditure. |
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Do people who are obese have high or low levels of leptin? |
They do not have low levels of leptin. |
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What is Serotonin? |
Serotonin is a neurotransmitter made from the Amino acid tryptophan. |
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What happens if a person has too much tryptophan? |
depression |
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What happens if a person has too little tryptophan? |
They can not sleep & it makes them want to eat more. Also triggers bulimia nervosa in susceptible individuals. |
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What are some characteristics of people with bulimia nervosa? |
They also have yellow teeth |
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What are some characteristics of someone with anorexia nervosa? |
They appear to have their entire body covered by a real thin layer of hair, even their face. |
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T/F - Eating disorders are usually more of a "control" issue. |
True
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T/F - Not eating enough increases loss of lean body mass which results in fat gain and reduces BMR. |
True |
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What is gluconeogenesis? |
When our body is not getting enough food. Cortisol is secreted which breaks down muscle tissue for survival, a process call gluconeogenesis. |
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T/F - Gluconeogenesis reduces brain serotonin levels, which decreases food cravings and binge eating.
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False, it increases food cravings and binge eating. |
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How is energy measured? |
Energy is measured in terms of heat equivalents. |
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What are the two kinds of diabetes? |
Type II - Diabetes is when they might make insulin, but not enough; or the insulin they make does not connect to the receptors. |
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T/F - People who are overweight tend to have Type II diabetes because their receptors are plugged with fat and the insulin that they make can't connect to the receptors. |
True |
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How many grams of carbohydrates equals 1 starch on the bread exchange? |
15 grams |
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T/F - It takes 15 grams of carbohydrates to raise their blood glucose to a measureable amount. |
True |
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15 grams of carbs is equal to how many carb exchanges? |
One carb exchange |
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How many grams of protein is in a meat exchange? |
7 grams |
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How many grams of fat are in a fat exchange? |
5 grams |
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T/F - Carbohydrates tend to shrink when cooked, and protein tends to expand. |
False, carbohydrates tend to expand when cooked and protein tends to shrink. |
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What are the three basic rules of the exchange system and controlling blood glucose levels? |
2) Eat a protein with carb *most important rule! 3) Be aware of serving sizes of protein and fat. |
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T/F - With the exchange list, we don't need to count or know the calorie content of what we are eating. |
True |
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What is the key to weight management? |
Portion recognition, many people eat the right foods, but are not eating the right amounts. |
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What are the three main components of the total energy expenditure? |
Basic metabolic rate (60-65%) physical activity (23-35%) The thermic effect of food (4-10%) |
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What is the thermic effect of food (TEF)?
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The amount of energy expenditure, above the resting metabolic rate, required to process food for use and storage. |
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T/F - Studies have shown that a lower body fat percentage results in a higher range of TEF. |
True |
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Define Basic Metabolic Rate (BMR). |
The amount of energy required to maintain all the body's internal activities while at rest, and is the highest contributor to the average person's daily energy expenditure. |
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What are some of the major contributors to the basic metabolism? |
Muscles (26%) Brain (18%) Heart (9%) Kidneys (7%) Other (14%) |
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Lean body mass accounts for how much of our BMR? And what is it influenced by? |
75% - 80%; influenced by sex, age, physical activity, height, growth and menstrual cycle. |
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T/F - The thermic effect of food accounts for only 4-8% of total energy expenditure.
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False, it's 4-10% |
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How long does your BMR remain elevated? |
3-5 hours, depending on the amount and type of food eaten. |
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T/F - When we consume extra fat, 90% of the excess calories are stored as fat by the body. 85% of excess protein calories and 75% of excess carbohydrate calories are stored as fat.
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True |
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How do we calculate the amount of calories we need? |
We need to figure out our basic metabolic rate (how many calories needed to lay in a coma), the thermic effects of foods, and our activity level (both sedentary and physical which accounts for 20-35% of our total expenditure). |
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What is the formula to calculate BMR? |
*Men burn 1 cal/kilo/hr women burn 0.9 cal/kilo/hr 2) Add an activity factor |
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What's the percentage of people in the United States that are overweight?
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50% |
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What are some of the health concerns of obesity? |
Type II diabetes, pulmonary heart disease, surgical complications, skin disorders, shorter stature in children, emotional and social concerns, hypertension, osteoarthris, gallstones, dyslipidemia, heart disease, gout, certain cancers and early death. |
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What are the two different types of masses inside an average healthy body?
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fat mass & fat free mass |
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What are the two different kinds of fat mass? |
Storage fat and essential fat
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What is the percentage of fat mass in men?
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Men have about 15% fat mass of that 12% is storage and 3% is essential. |
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What is the percentage of fat mass in women? |
women have about 27% fat mass, of which 15% is storage and 12% is essential. |
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How do you calculate ideal body weight? |
Actual weight / an ideal weight x 100
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When considering the ideal body weight, how do you determine if you're overweight or obese? |
Someone whose body weight is equal to or greater than 110% of their body weight is considered to be overweight. Someone whose body weight is equal to or greater than 130% of their ideal bodyweight is considered to be obese. |
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What are the different ways to determine body fat? |
2) Body mass index 3) waist to hip ratio waist circumference |
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How do you determine body fat using the waist to hip ratio? |
Measure the smallest part of the waist & largest part of the hips. Divide the waist measurement by the hip measurement. Obesity is defined as a waist-hip ratio of .9 or above for males and .85 or above for females.
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Waist circumference? |
If men have more than 40 inches in their waist they are considered to be obese, for women it is 35 inches. |
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What is visceral fat? |
The fat wrapped around our organs. |
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T/F - Diet is a very large factor for body fitness/fatness. |
True |
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What's the percentage of variability in weight may be due to genetic factors? |
70 - 80% |
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T/F - 20-30% of our weight is dependent on our diets and activity level. |
True |
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The genes that we are born with account for differences:
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- appetite (leptin & MSH) - the OB gene - the number of fat cells available to store fat - the amount of LPL |
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What is LPL? |
LPL is lipoprotein lipase, an enzyme that breaks fats down to either be stored or burned. |
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When are the number of fat cells determined? |
2) Around the age six or seven 3) right after puberty |
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What is the set point theory? |
The set point theory states that our body chooses a weight that it wants to be and defends that weight by adjusting hormones and appetite. |
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What is the fat cells theory? |
The fat cells theory states that obesity is caused by the development of excess fat cells during critical periods of life. |
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T/F - Once a fat cell is formed, it will never be eliminated. |
True |
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When are adult women at high-risk for weight gain? |
2) Early adulthood: 30-40 year old 3) Menopause: changes in hormones affects body fat distribution & appetite. |
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What are some common diseases that affect weight? |
Hypothyroidism & Hyperthyroidism |
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What is the thyroid gland?
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It's where the T3 is produced, one of the factors that determines how fast the metabolism is. |
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What is Hypothyroidism? |
It's a low thyroid, results in a low metabolism. We tend to burn less calories and gain more fat. |
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What is hyperthyroidism?
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The metabolism is fast which burns more calories and fat gain is less likely. |
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What is Grave's Disease? How is it caused?
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Post radiation is one of the treatments for hyperthyroidism, which may cause Grave's disease. Grave's disease is an autoimmune disease resulting in over-active thyroid that produces an excessive amount of hormones. |
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What is polycystic ovarian syndrome?
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A hormonal disorder that is said may be linked to type II diabetes because these patients are sometimes insulin resistant as well. |
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T/F - When someone who has insulin resistance loses weight, their body will connect to insulin much easier because the fat around the little cells are being removed.
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True |
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How many calories do you need to gain 1 lb. of fat? |
You must consume an excess of 3,500 calories. |
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What is the protein recommendation for a sedentary person and for a vegetarian? |
0.8 grams per kilograms/ 0.9 for vegetarians |
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What are the protein recommendations for those engaging in endurance training? Strength training? |
Strength training - 1.7 - 1.8 grams |
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Instead of three large meals and two to three hefty snacks each day, people should:
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Eat three small meals and two to three lighter snacks per day. |
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Gaining lean body mass strategies: |
- Eat larger than normal portions. - Eat higher calorie foods: starchy veggies, dense cereals and fruit. |
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The strategies to lose weight include: |
While trying to lose weight, we would want to eat three small meals and two to three lighter snacks per day. Cut back on portions slowly and as you lose weight, reduce portion sizes. Add healthy extras to food, such as, olive oil, canola oil, nuts, peanut butter, avocado, protein powder, honey, etc. |
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T/F - It is important to keep in mind to base portion sizes on exchanges. |
True |
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T/F - Fad diets tend to have a long list of forbidden foods; this decreases the risk of binging. |
False, it increases the risk of binging. |
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Why are fad diets bad? |
Not only do fad diets tend to be nutritionally inadequate, but they don't address underlying behaviors such as: emotional eating, triggers, and the many other reasons that people eat when they are not hungry. |
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Why is the Atkins Diet not recommended? |
The Atkins Diet is a very reduced carbohydrate diet resulting in low to no stored glycogen. When our glycogen stores are reduced the water in our cells is reduced as well. |
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What is Ketosis? |
Ketosis is a state of increased ketones in the body. This state is caused by the breakdown of fat to be used as fuel, in the absence of sufficient carbohydrates in the diet. |
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T/F - The brain's preferred source of fuel is glucose and it cannot use fat for fuel.
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True, plus people who enter into ketosis may experience irritability and mental fogginess. |
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What is the problem with fat-free diets? |
The problem with fat-free diets is not only that we will be hungry more often, but when we see fat-free products, such as, chips or cookies, we equate that to being a good choice. They are higher in carbs, sugar or high glycemic-index foods which increases insulin levels. |
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T/F - Insulin is the ultimate villain because it prompts fat storage and causes insulin resistance (diabetes).
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True |
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What are the pros and cons of low carb diets? |
pros: they raise awareness of insulin resistance, increased awareness of adequate water intake. |
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What is the best way to lose weight? |
The best way to lose weight and keep it off is through behavior modification and changing our lifestyle. |
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Where's a good place to start when losing weight? |
A good place to start is to find out what foods we like to eat and what the right amounts are. |
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T/F - There are many choices of food that can be incorporated into a healthy lifestyle; we just need to follow certain parameters of how often and how much of these foods can be eaten. |
True |
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What are supplements?
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Vitamins, minerals, herbals, botanicals, amino acids; and other substances which may include phytochemicals, metabolites, extracts and any combination of the above. |
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Why was the Drug and Supplement Health Evaluation Act (DSHEA) formed?
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To create a law that supplement manufactures are required to follow. However, under the DSHEA supplement manufacturers do not have to prove that their products are safe. |
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What are thermogenics?
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Also known as "fat-burners" are suppliments such as: amphetamines, phentermine, phenylopropanolamine (dexatrim, aeutrim) or the more familiar term, ephedrine or ephedra.
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What is the root called Ma Huang?
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Ephedra |
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Why is ephedra not recommended? |
They raise blood pressure and can have serious ramifications. |
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T/F - One cup of coffee before exercise helps to release a small amount more of free fatty acids, resulting in more fat burned. Caffeine also reduces lactic acid buildup. |
True |
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T/F - Caffeine and thermogencis decrease brain levels of norepinephrine to elicit the stress response (fight or flight hormones)
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False, it increases |
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What is Bronchodilation?
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Opens up the lungs so we can breathe easier |
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What is Vascoconstriction?
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Makes the veins and arteries smaller |
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What are Anorectic agents?
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They are appetite suppressants such as: phentermine, phenylpropanolamine, and ephedra. |
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T/F - Anorectic agents act on the satiety center of the hypothalamus.
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True |
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What do fat blockers do? |
Fat blockers inhibit intestinal lipase, which is the enzyme that breaks down fat. |
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What does lipase do? |
When fat gets into the intestines, lipase breaks it down so it can be absorbed. |
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T/F - Fat blockers reduce the absorption of fat by about 30% |
True |
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What are Olestra and Olean? |
These are fat replacements that are sometimes found in products that claim to be fat free, such as chips. |
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What is Gastric bypass? |
Gastric bypass is a procedure performed to cut part of the stomach to make a really small pouch which only holds a small amount of food. |
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T/F - Gastric bypass & stomach stapling (Gastroplasty) are intended for people who are 200% plus ideal body weight or have a BMI of 40 or more. |
True |
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What is a major downside to stomach stapling and gastric bypass? |
The major downside to these types of procedures is that there is a high risk for surgical complications; and poor long-term success in those who failed to make permanent behavior changes. |
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T/F - Behavior modification is not the key to lifelong weight management results. |
False, it is the key. |
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What should we base an ideal weight on? |
We want to base it on their body composition. What matters is how much of the weight is fat and how much is lean body mass. |
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How much is a good initial rate of weight loss for someone who wants to lose weight? |
10% of their present weight. |
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At what rate of weight loss is recommended? |
1-2 pounds/week and not to exceed 1% of body weight per week. |
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What is the minimum calories needed to support the BMR for men and women? |
women - 1200 - 1500 calories |
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How many calories do you want to reduce per day?
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300-500 calories per day |
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T/F - We not do not want to bring them (our clients) below 80% of the total required needs.
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True |
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How much do you want to reduce calories? |
by 20% |
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What are the macronutrients? |
Carbohydrates, protein & fat |
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How much of your diet should come from carbohydrates? |
diabetic patients need between 40-45% |
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T/F - For people who work out four times a week and are running three to five days, they might consume 50% carbohydrates. |
True |
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What are the protein requirements? |
15-25% of daily caloric intake for at least 0.8 grams per kilogram body weight. |
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T/F - It is often recommended that endurance athletes, marathon runners, or bodybuilders consume 1.75 - 1.8 grams of protein per kilogram of bodyweight. |
True |
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How much fat should be in our diet? |
15-30% of daily caloric intake |
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T/F - Reducing saturated fats from fatty meats, whole fat milk products, rich desserts and high fat cooking methods like frying; will improve overall health & cholesterol. |
True |
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What does deep fried foods do to your body?
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Deep fried foods like French fries not only increase blood glucose, but also harden the arteries, which can lead to colon cancer & heart disease. |
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Why is it best to pair fruit with protein? |
Because fruit breaks down into glucose (sugar) very quickly after being consumed, it is best to pair it with a protein or a healthy fat to avoid a spike in blood sugar levels. |
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Why are vitamin and mineral supplements beneficial? |
Because we can't always get the minerals and nutrients we need for optimal health from our food, especially when consuming less than 1600 calories per day. |
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Why should we add a morning, afternoon and an evening snack? |
It will keep energy and blood sugar levels steady. |
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What happens when people start making healthier choices on a regular basis?
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Most people will feel better, sleep better, think more clearly and have improved workouts.
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T/F - People who burn 1500 - 2000 calories a week, which 200-300 grams per day, are most likely to maintain their weight. |
True |
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What reduces loss of lean body mass and reduces a drop in basic metabolic rate when losing weight? |
Physical activity |
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How do we prevent slowing of metabolism? |
Eating more often and exercising |
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T/F - People who go on diets and do not exercise tend to lose 30% of lean body mass. |
True |
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What are some benefits to exercise? |
- Improves bone density - Improves self-esteem - Reduces stress |
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What is the exercise prescription for overweight or obese adults? |
Intensity: Low to Moderate - 55-65% of MHR Duration: Longer than 30 mins. or more when low in intensity. Resistance Training: 2-3 times/week. 1-2 sets of 8-15 reps for each muscle group. Daily Activity: take stairs, park further, etc. |
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What does SMART goals stand for? |
Measureable Attainable Relevant Timely |
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What is self-monitoring? |
Weight checks no more than once a week |
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What is stimulus control? |
Identifying & tackling triggers |
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What is contingency management?
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Having a plan of action for difficult situations? |
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What is Cognitive Restructuring?
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Change in your physiology, such as body posture, which can then change the state of mind. |
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What is stress management? |
Nurturing and rewarding self without food |
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What are some positive behavior modifications? |
- stimulus control - Contingency management - Cognitive Restructuring - Stress Management |
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How do you do a client assessment?
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Information gathering, assessment, education, SMART goals setting, referrals, diet history, medical history, present workout programs, and present eating patterns.
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T/F - Fruits and vegetables picked directly from the plant at their ripest will have a much greater nutrient content than those that have been sitting around for days. |
True |
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T/F - Organically grown produce has been shown to have a greater nutrient content than its conventionally grown counterparts. |
True |
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(Superfood) Acai Berries - characteristics |
- Contains healthy fats, plant sterols, vitamins & minerals - Add to smoothies or buy freeze-dried acai powder. - Add to salad dressings or water. |
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(Superfood) Cacao - characteristics |
- make in drinks, stevia, vanilla & coconut milk. - has more antioxidants than almost any other foods - high in minerals (magnesium) iron & calcium |
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(Superfood)
Camu Camu - characteristics |
- Lots of vitamin C, 30x more than vit. c - comes in powder - don't heat - add to smoothies - tart or citrus vinaigrette |
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(Superfood) Chia Seeds - characteristics |
- great source of calcium, phosphorous, magnesium, manganese, fiber, omega 3 fatty acids & antioxidants - best way to eat is to let them soak in almond milk or water 5-10 minutes mix w/ fruit nuts, or any other flavors. |
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Cupuacu - characteristics |
- Vit B - Antioxidants - Used to boost energy (no caffeine) and circulation - contains calcium, selenium and other trace minerals - comes in powder form |
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(Superfoods) Goji Berries - characteristics |
- salad toppings - smoothies - fruit salads - great snack idea: Goji berries & cacao nibs as recovery snack |
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What does chlorophyll do?
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Helps speed recovery and store the body to an alkaline state. |
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(Superfood) Green vegetables - characteristics |
- Spinach - Broccoli - Asparagus - Kale - the darker the better - good source of iron, calcium, antioxidants, phytonutrients |
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How to hide green veggies into diet?
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Smoothies (*add with roasted beets) chop them and add to rice dishes make kale chips |
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Hemp seeds - characteristics |
- Omega 3s & Omega 6s - Vit. E - Sprinkle on salads - Add to smoothies |
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(Superfoods) Maca - characteristics |
- contains compounds that encourage quick regeneration of tire muscles - Supports adrenal gland & balance hormones - contains dozens of phytonutrients, minerals and amino acids - comes in powder form - good in smoothies, soups & sauces |
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(Superfoods) Moringa - characteristics |
- calcium, vit. C, vit. A, Iron, Potassium, Protein - good in smoothies, salad, stir-fry, almond yogurt |
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Mulberries - characteristics |
- add to smoothies - contains resveratrol) fights inflammation, helps prevent damage from free radicals, reduces risk of some diseases. - contains iron, calcium, vit. C, protein |
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(Superfoods) Pili Nuts - characteristics |
- Vit. E - Magnesium - Calcium - Phosphorous & potassium |
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(Superfoods) Pumpkin Seeds - characteristics |
- good on salads & in sauces |
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(Superfoods) Quinoa - characteristics |
- great with salads, cooked veggies, beans & nuts - contains 9 amino acids, iron, potassium, Vit. B, fiber - also good to mix almond butter, or fruit for flavor. |
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Sea vegetables - characteristics |
- great source of minerals, electrolytes, calcium, iron, and protein. - also good source of chlorophyll |
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What is chlorophyll good for? |
Circulation, immune system, promoting an alkaline environment. |
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Tiger Nuts - characteristics |
- Imported from Spain - Sweet and super chewy - 33% fiber - contains Vit. C & E - contains magnesium, phosphorous, iron, potassium, and calcium |
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During a client assessment, what kind of information do you gather?
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- weight - body fat percentage - frame and waist circumference |
