Pillar 1 Week 1 - Nutrition Foundations Flashcards
What is the bodily process of taking in, and assimilating, nutrients from food to support the body’s health?
Nutrition
What are the 6 main nutrients that the body needs?
Carbohydrates, proteins, fats, water, vitamins, minerals
What are the only nutrients that provide the body with energy in the form of calories?
Macronutrients
What macronutrients provide quick energy for the body because they can be broken down more easily than other macronutrients?
Carbohydrates
What are the 3 types of carbohydrates?
Simple, complex, fiber
What are the 3 main types of fats?
Saturated, unsaturated, trans
What are the two types of unsaturated fats?
Monounsaturated and polyunsaturated
_____ 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.
Proteins
Proteins are made up of smaller subunits called _______ that are attached to one another in a long chain to make up a protein.
amino acids
The body saves proteins for _____, _____, and _____.
growth, development, repair
All Dietary Theories shift the _____, _____, and _____ of macronutrients.
balance, source, and timing
_____ means ratio of carbs to fat to protein.
Balance
_____ refers to which kinds of carbs, fats and proteins (where they come from).
Source
_____ refers to when to eat carbs, fats, and proteins.
Timing
Most diets fail because people restrict too much and their daily caloric consumption drops below their _________.
resting metabolic rate or RMR
____ is the minimal amount of energy or calories needed in order for the body to function.
resting metabolic rate or RMR
What happens when caloric intake drops below a certain level?
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.
When you are dieting, you often lose valuable metabolically active _____ and gain back predominantly _____.
muscle, fat
Fat cells mainly _____ energy, while muscle cells ________ and ________.
store, actively utilize, burn energy
The formula for a successful health coach is _____ and _____.
20% health and 80% coaching
Health coaches are masters of _____.
habit change
Great coaching is not about knowing the right _____, its about asking the right _____.
answers, questions
_____ does not equal behavior change. _____ is what equals habit change.
Knowledge, Rewiring
Curated information is _____, _____, and _____.
relevant, teachable, actionable
_____ is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.
Stress
What can cause the digestive system to shut down?
Stress
The #1 thing you can do as a health coach is to help clients _____ with or _____ stress.
cope, reduce
The 4 ways people experience stress are:
- ____________ (in the processes of the body)
- ____________ (in your thoughts, beliefs, and feelings)
- ____________ (in your connection of that which is greater)
- ____________ (in your bones and muscles)
Biological/Chemical
Mental/Emotional
Spiritual
Structural
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 _____.
one thing, everything
The Big Five areas of your life are:
health, money, love/relationships, career, connection to that which is greater
Instead of claiming and going after our real desires, most of us focus on the thing we think __________ to get ________.
we have to do, what we want
The goal as a Health coach is to find the _________.
why underneath the why or Big Motivating Factor
A _____ is a guideline that we hold as true.
paradigm
The perfect diet = ______ how-to + transformational _____.
practical, mindsets
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.
digest, assimilate
What happens if your health is affected by stress?
This will be reflected in another area of your life as well.
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 __________________________.
lose something of great value
What clients really want from their health coach is someone who is holding their _____ for them.
why
As a health coach we must believe that the _____ of who the client is becoming are already planted inside them.
seeds
