Pillar 1 Week 1 - Nutrition Foundations

Question 1

What is the bodily process of taking in, and assimilating, nutrients from food to support the body’s health?

Answer 1

Nutrition

Question 2

What are the 6 main nutrients that the body needs?

Answer 2

Carbohydrates, proteins, fats, water, vitamins, minerals

Question 3

What are the only nutrients that provide the body with energy in the form of calories?

Answer 3

Macronutrients

Question 4

What macronutrients provide quick energy for the body because they can be broken down more easily than other macronutrients?

Answer 4

Carbohydrates

Question 5

What are the 3 types of carbohydrates?

Answer 5

Simple, complex, fiber

Question 6

What are the 3 main types of fats?

Answer 6

Saturated, unsaturated, trans

Question 7

What are the two types of unsaturated fats?

Answer 7

Monounsaturated and polyunsaturated

Question 8

_____ are large molecules that play many critical roles in the body. They are required for structure, function, and regulation of the body’s tissues and organs.

Answer 8

Proteins

Question 9

Proteins are made up of smaller subunits called _______ that are attached to one another in a long chain to make up a protein.

Answer 9

amino acids

Question 10

The body saves proteins for _____, _____, and _____.

Answer 10

growth, development, repair

Question 11

All Dietary Theories shift the _____, _____, and _____ of macronutrients.

Answer 11

balance, source, and timing

Question 12

_____ means ratio of carbs to fat to protein.

Answer 12

Balance

Question 13

_____ refers to which kinds of carbs, fats and proteins (where they come from).

Answer 13

Source

Question 14

_____ refers to when to eat carbs, fats, and proteins.

Answer 14

Timing

Question 15

Most diets fail because people restrict too much and their daily caloric consumption drops below their _________.

Answer 15

resting metabolic rate or RMR

Question 16

____ is the minimal amount of energy or calories needed in order for the body to function.

Answer 16

resting metabolic rate or RMR

Question 17

What happens when caloric intake drops below a certain level?

Answer 17

The body senses danger and begins to store food as fat, which leads to the body signaling you to eat due to a sense of starvation.

Question 18

When you are dieting, you often lose valuable metabolically active _____ and gain back predominantly _____.

Answer 18

muscle, fat

Question 19

Fat cells mainly _____ energy, while muscle cells ________ and ________.

Answer 19

store, actively utilize, burn energy

Question 20

The formula for a successful health coach is _____ and _____.

Answer 20

20% health and 80% coaching

Question 21

Health coaches are masters of _____.

Answer 21

habit change

Question 22

Great coaching is not about knowing the right _____, its about asking the right _____.

Answer 22

answers, questions

Question 23

_____ does not equal behavior change. _____ is what equals habit change.

Answer 23

Knowledge, Rewiring

Question 24

Curated information is _____, _____, and _____.

Answer 24

relevant, teachable, actionable

Question 25

_____ is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

Answer 25

Stress

Question 26

What can cause the digestive system to shut down?

Answer 26

Stress

Question 27

The #1 thing you can do as a health coach is to help clients _____ with or _____ stress.

Answer 27

cope, reduce

Question 28

The 4 ways people experience stress are:

1. ____________ (in the processes of the body)
2. ____________ (in your thoughts, beliefs, and feelings)
3. ____________ (in your connection of that which is greater)
4. ____________ (in your bones and muscles)

Answer 28

Biological/Chemical
Mental/Emotional
Spiritual
Structural

Question 29

Stress not only has an effect on the biological and chemical processes of the body, it also leaks into the Big 5 areas of your life because how you do _____ is how you do _____.

Answer 29

one thing, everything

Question 30

The Big Five areas of your life are:

Answer 30

health, money, love/relationships, career, connection to that which is greater

Question 31

Instead of claiming and going after our real desires, most of us focus on the thing we think __________ to get ________.

Answer 31

we have to do, what we want

Question 32

The goal as a Health coach is to find the _________.

Answer 32

why underneath the why or Big Motivating Factor

Question 33

A _____ is a guideline that we hold as true.

Answer 33

paradigm

Question 34

The perfect diet = ______ how-to + transformational _____.

Answer 34

practical, mindsets

Question 35

Eating healthy food and taking healthy actions is only half the equation when it comes to experiencing optimum health. The other half is being in the ideal state to _____ and _____ food.

Answer 35

digest, assimilate

Question 36

What happens if your health is affected by stress?

Answer 36

This will be reflected in another area of your life as well.

Question 37

One of the reasons we may deny that we have a particular desire is because in order to get that desire met, we feel we will have to __________________________.

Answer 37

lose something of great value

Question 38

What clients really want from their health coach is someone who is holding their _____ for them.

Answer 38

why

Question 39

As a health coach we must believe that the _____ of who the client is becoming are already planted inside them.

Answer 39

seeds