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Healthy Lifestyle > Dr. A Chapter 11 > Flashcards

Dr. A Chapter 11 Flashcards

1
Q

The three core principles essential for reaching and maintaining a healthy weight

A

Fuel Control
Hunger Control
Waist Control

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2
Q

Two important tools at our disposal to help us cut down the total amount of food we eat

A

PCMRs

Nine inch plate

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3
Q

Nutrients we need in relatively large quantities are called…

A

Macronutrients

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4
Q

Nutrients we need in relatively small quantities are called…

A

micronutrients

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5
Q

Macronutrients that provide 4 kcal/gram

A

Carbohydrates and proteins

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6
Q

Macronutrients that provide 9 kcal/gram

A

Fats

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7
Q

Macronutrients that provide 7 kcal/gram

A

alcohol

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8
Q

In a healthy individual, glucose level peaks about how many minutes after a meal?

A

30 minutes

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9
Q

One of insulin’s key roles is to determine whether the body takes more of its energy from carbohydrates or from…

A

fat

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10
Q

Of all the macronutrients, _____ are the the greatest stimulators of insulin.

A

carbohydrates

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11
Q

Defined as the pancreas not being able to produce the right amount of insulin to control blood sugar

A

Type 2 Diabetes

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12
Q

Defined as the pancreas’ inability to produce insulin at all

A

Type 1 Diabetes

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13
Q

Over __ million Americans right now have diabetes and don’t even know it

A

8

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14
Q

The glycemic index was created in 1981 by..

A

Dr. David J. A. Jenkins

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15
Q

Glucose has a score of ___ on the glycemic index

A

100

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16
Q

How many people in the US suffer from hyperinsulinism?

A

Over 45 million

17
Q

Low-glycemic carbohydrates are considered to be below __ on the glycemic index.

A

30

18
Q

True or False: Fat has little effect on blood sugar and insulin levels.

A

True

19
Q

Fat should be less than __% of your daily calories.

A

25

20
Q

Less than __% of your daily calories should come from saturated fats.

A

7

21
Q

Protein should be __ to __% of your daily calories.

A

20;25

22
Q

True or False: Muscle can not be used as a fuel source.

A

False

23
Q

The state of being full

A

Satiety

24
Q

Likely to cause someone to be thin

A

Leptogenic

25
Q

The five principal areas that can help fight hunger are…

A 
Volumetrics
Energy Density
Sensory-specific satiety
Protein enhancement
Fiber
26
Q

How do you find the energy density (ED) of a food?

A

Divide the number of calories in one serving by the weight of the serving in grams.

27
Q

If one serving of peanut butter is 190 calories and weighs 32 grams, what is its ED?

A

5.9

28
Q

A food is in the “best” category if its ED is less than…

A

1

29
Q

A food is in the “good” category if its ED is between…

A

1 and 2

30
Q

A food is in the “limit” catergory if its ED is above…

A

2

31
Q

The macronutrient that has the highest level of satiety is…

A

Protein

32
Q

This type of fiber slows the breakdown of complex carbohydrates, helping reduce blood sugar; May even help lower blood cholesterol

A

Soluble Fiber

33
Q

Can’t be absorbed or digested by the body; reduces hunger; cleans digestive system by pulling water into the colon, which stimulates regular bowel movements

A

Insoluble Fiber

34
Q

About __% of the time we think we are hungry, it is something else entirely.

A

30

35
Q

95 percent of taste satisfaction comes from the first __ bites.

A

3

36
Q

One pound is equal to ___ calories.

A

3500

37
Q

Ketosis is the same as…

A

fat burning

38
Q

What is phase two of your journey to optimal health?

A

Learning the Habits of Health

39
Q

The biochemical process by which your body converts food into energy; calories from carbohydrates, proteins, and fats are combined with oxygen to release the energy your body needs to function

A

Metabolism

Healthy Lifestyle (3 decks)

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