Pillar 1 - Week 2 & 3 - Seven Ways to Balance Blood Sugar

Question 1

One way to balance blood sugar is by _____ more _____.

Answer 1

drinking, water

Question 2

Drinking water balances blood sugar by helping you to decrease _____ and increase _____.

Answer 2

cravings, energy

Question 3

What is the simple equation to help you determine how much water you need to consume daily?

Answer 3

Divide your weight by two

Question 4

The best way to help your client reach their goal of drinking enough water is by doing it _____, using a step-by-step approach until their _____ water intake level has been reached.

Answer 4

gradually, optimal

Question 5

What 3 factors should you take into consideration when determining water intake?

Answer 5

Level of activity/exercise
How much caffeine or alcohol you drink on a regular basis
The temperature and humidity levels where you live

Question 6

What are the 2 ways to work on water intake with clients?

Answer 6

increase quantity and improve quality

Question 7

Proteins helps balance blood sugar by slowing down _____, which also slows the absorption of any carbohydrate-based food you consumed along with it. This lessens the intensity and frequency of the _____________.

Answer 7

digestion, blood sugar roller coaster

Question 8

Too little or too much _____ can cause intense sugar cravings.

Answer 8

protein

Question 9

What can you add to your meals to balance the blood sugar roller coaster?

Answer 9

Healthy fats

Question 10

_____ affect blood sugar because they have much more complex molecular structures than simple carbohydrates. This takes the ________ longer to digest them.

Answer 10

Fats, digestive system

Question 11

What is the lowest quality fat that should be avoided as much as possible?

Answer 11

Trans fat

Question 12

_____ fats are designed to give food stability and increase shelf life. They are usually ________ and have been shown to lower the beneficial type of cholesterol.

Answer 12

Trans, man-made

Question 13

On labels, these sometimes are called partially hydrogenated oils.

Answer 13

Trans fats

Question 14

What fat is generally solid at room temperature and while considered healthier than Trans fat, the quality and quantity of consumption of these fats should be monitored?

Answer 14

Saturated fats

Question 15

_____ fat can be found in meats, dairy, baked goods, fried foods, and plant based oils.

Answer 15

Saturated

Question 16

What is the healthiest of all fats and have been shown to improve blood cholesterol levels and decrease inflammation amongst other health benefits?

Answer 16

Unsaturated fats

Question 17

What are the two types of unsaturated fats?

Answer 17

Polyunsaturated and monounsaturated

Question 18

Essential fatty acids are a type of _____ fat. The two types of fatty acids are _____ and _____. They are called essential because the body cannot make them and they have to be obtained from the _____.

Answer 18

polyunsaturated, omega-3, omega-6, diet

Question 19

_________ are the healthiest fats for us to eat and when in proper ratio they support the immune system, cardiovascular system, and central nervous system. They also normalize cholesterol which promotes heart health, and they keep blood sugar levels consistent.

Answer 19

Polyunsaturated fats

Question 20

_____ fatty acids are pro-inflammatory, while _____ is considered neutral and even anti-inflammatory.

Answer 20

Omega-6, Omega-3

Question 21

The more Omega-__ you eat, the better.

Answer 21

3

Question 22

Food is essentially made up of what 4 main components? If you take one of these away, you have to replace it with something else. What do manufacturers usually replace it with?

Answer 22

protein, fat, carbs, water; Sugar

Question 23

Fats help us to feel _____ with a meal and when it is removed it causes us to _____.

Answer 23

satisfied, overeat

Question 24

What should we always avoid when buying food?

Answer 24

Products with GMO

Question 25

Another way to balance blood sugar is to count _____, not calories because increasing food _____ is the key to balancing blood sugar and improving overall _____.

Answer 25

chemicals, quality, health

Question 26

Imagine food on a _____. On the left side is the lowest _____ food you could possibly eat. The further right you are, the closer you are to _____, _____, and seasonally grown by your neighbor farmer.

Answer 26

spectrum, quality, organic, local

Question 27

The more change someone needs, the _____ they can handle at any one time. Our job is to help them move one step closer to ________ food with every food choice.

Answer 27

less, high-quality,

Question 28

Guideline to keep it simple:

Favor _____ ingredients. The _____ the list, the more likely it is closer to the right side of the spectrum.

Answer 28

fewer, shorter

Question 29

Guideline to keep it simple:

Keep it _____. Always look for _____ on foods.

Answer 29

organic, non-GMO

Question 30

Guideline to keep it simple:
Phase _____ to phase _____. When you eat more high-quality food, the low-quality ______ food naturally begins to fall away without discipline, force, or willpower.

Answer 30

in, out, processed

Question 31

Guideline to keep it simple:
Create a magic _____.
The first key to success is _____.
The second key to success is have a simple way to measure _____.
The third key to success is to eat only until _____.

Answer 31

plate, flexibility, protein, satisfied

Question 32

Adding _____, _____, and _____ to each meal will reduce the effect of the Blood Sugar Roller Coaster.

Answer 32

protein, fat, fiber

Question 33

Another step to balance blood sugar is to focus on _____ meal timing. Eating _____ can create extreme highs and lows for your blood sugar levels, which creates _____ on the body.

Answer 33

consistent, sporadically, stress

Question 34

Eating ____ a day or having a small snack in the morning with a heavy dinner is setting your system up to be _____ or in a place of survival, rather than being able to properly divert resources toward healing, repairing, and thriving.

Answer 34

once, reactionary

Question 35

Eating _____ throughout the day can be taxing on the system and lead to _____ resistance, which means your body requires higher levels of insulin to bring the blood _____ concentration back down to a physiological balance.

Answer 35

frequently, insulin, glucose

Question 36

Meal timing can help repair insulin sensitivity so that insulin is highly effective in minimal amounts. How can this be achieved? What kind of balance should you find?

Answer 36

By spacing meals throughout the day and having minimal snacks. Finding the right amount and balance of macronutrients for you is essential for success.

Question 37

Another way to balance blood sugar is sleep. What happens when you are sleep deprived?

Answer 37

Cortisol rises which mimics the effects of the blood sugar roller coaster and all of its harmful effects.

Question 38

Lack of sleep increases this hormone, which is also known as the hunger hormone.

Answer 38

Ghrelin

Question 39

Ghrelin acts on the _____ center of the brain, which can prompt you to reach for multiple servings.

Answer 39

pleasure

Question 40

When tired, you are more likely to make ____ decisions, _____ yourself, and feel _____-brained or anxious.

Answer 40

poor, doubt, foggy

Question 41

________ is important in helping you wind down from the day, preparing you for deep and restorative sleep.

Answer 41

Power Down Hour

Question 42

_____ rhythm coordinates a natural ebb and flow of different bodily functions happening at specific points throughout the day such as metabolism, immunity, sex drive, cognitive functions, etc.

Answer 42

Circadian

Question 43

What significantly decreases at night to help you fall asleep and achieve deep levels of rest?

Answer 43

Cortisol

Question 44

Cortisol releases high levels of _____ in the morning to help you to get up and moving.

Answer 44

hormones

Question 45

It is important to get __ minutes of sunlight every day. This helps balance your _________.

Answer 45

20, circadian rhythm

Question 46

Eating your last meal __ hours before bed not only affects the quality of sleep, but also the _____ process. If there is a big meal eaten right before bed, resources will be diverted towards _____ instead.

Answer 46

2, detoxification, digestion

Question 47

Taking a hot bath before bed raises body temp which helps to induce _____. ________ help release tension in your muscles and they are also rich in _____, which is a mineral that aids in sleep, that many individuals are deficient in.

Answer 47

sleep, epsom salts, magnesium

Question 48

This is important for overall health, mood, and balancing blood sugar.

Answer 48

movement

Question 49

Many people feel negativity toward _____ because they don’t enjoy what they’re doing.

Answer 49

exercise

Question 50

Exercise is often a part of ________ cycles of punishment or deprivation when we don’t follow through.

Answer 50

self-destructive

Question 51

Movement has both _____ and _____ benefits - including increased confidence and self-esteem.

Answer 51

physical, emotional

Question 52

Movement is a natural way to boost _____ levels, which is a feel good chemical and neurotransmitter.

Answer 52

serotonin

Question 53

The main way that movement can help balance blood sugar is by increasing _____ sensitivity.

Answer 53

insulin

Question 54

Sugar is in 3 main places in the body:
in the bloodstream as _____,
in the liver and muscles as _____,
and in fat cells for ________ storage.

Answer 54

glucose, glycogen, long-term

Question 55

Movement requires _____ that creates a place for future glucose to go. This lessens the amount of _____ required to restore glucose to a health balance.

Answer 55

energy, insulin

Question 56

The body will utilize glucose in the _____ first before converting _____ sugar in the liver and muscles. The last place the body will go to is _____ cells.

Answer 56

bloodstream, stored, fat

Question 57

What is the question you want to be asking clients and yourself about movement?

Answer 57

What type of movement does my body want to do today?