Pillar 1 - Week 5 - How to Eat

Question 1

What is the branch of the Central Nervous System that most influences the gastrointestinal function and what is it responsible for stimulating?

Answer 1

Autonomic Nervous System, digestive system

Question 2

What are the two branches of the Autonomic Nervous System?

Answer 2

parasympathetic and sympathetic

Question 3

The _________ branch of the ANS relaxes the body and turns on digestion.

Answer 3

parasympathetic

Question 4

The _________ branch of the ANS turns off digestion when there’s no food in your belly or when you’re in a fight or flight stress response.

Answer 4

sympathetic

Question 5

Eating during ______ will generally lead to digestive upset, decreased nutrient assimilation, and unwanted fat storage, which leads to __________.

Answer 5

stress, weight gain

Question 6

When the parasympathetic nervous system is activated, the ________ response turns on and _______ digestion, assimilation and calorie-burning capacity is amplified.

Answer 6

relaxation, healthy

Question 7

Change ____ you eat, rather than ____ you eat.

Answer 7

how, what

Question 8

It is scientifically impossible for the body to ______ weight or _____ when it is under a stress response.

Answer 8

release, heal

Question 9

One tool of the Secret Seven: The _________ Meal

Answer 9

20-minute

Question 10

What happens when you eat a meal in the stress response?

Answer 10

Your body cannot digest food optimally

Question 11

What may be the cause of someone who eats healthy and works out but can’t seem to lose weight?

Answer 11

They have chronic stress and don’t know how to turn it off when they eat

Question 12

What is the science based program that used neuroscience and stress physiology to rewire patterns of anxiety, depression, overeating, and unhealthy habits by using practical, easy-to-implement tools?

Answer 12

Emotional Brain Training

Question 13

EBT is a way to reliably and consistently ______ your emotions so you can get into a ______ state before each meal.

Answer 13

digest, relaxed

Question 14

Why is it important to put your fork or utensil down between bites at least 3 times during a meal?

Answer 14

This slows down your eating speed which helps you not to eat too much before you realize you’ve eaten enough.

Question 15

When you eat quickly, your body doesn’t have the time to go through its natural _______ process, which involves a variety or hormones and feedback loops between your ____ and your ____.

Answer 15

signaling, gut, brain

Question 16

One Secret Seven tool is to ______ between bites.

Answer 16

breathe

Question 17

What is the key nutrient that is often ignored, that actually speeds up your metabolism?

Answer 17

oxygen

Question 18

Intestinal villi are like little loops on the inside of the intestines and their primary job is to _____________.

Answer 18

absorb nutrients

Question 19

Intestinal villi extract large quantities of oxygen to facilitate the ________ of the meal.

Answer 19

breakdown

Question 20

When the blood lacks _____ for the villi to pick up, nutrient absorption _______, but when the blood has plenty of oxygen, nutrient absorption increases and so does _______.

Answer 20

oxygen, decreases, metabolism

Question 21

This is so powerful because it simply increases the body’s oxygen intake and then it teaches the body to use that oxygen to burn fat even more efficiently.

Answer 21

Physical exercise

Question 22

What are two things you should ask the client to observe if they are eating healthy but not losing any weight?

Answer 22

The speed of their meals and whether or not they are relaxed while eating.

Question 23

Another tool is to _____ your food and eat with your _____.

Answer 23

chew, senses

Question 24

Another tool is to eat until _____, but not ____.

Answer 24

satisfied, full

Question 25

When eating, we should be aiming for __% full, so that we feel _______ instead of weighed down.

Answer 25

75, energized

Question 26

What are some reasons we overeat? (3 d’s)

Answer 26

deprivation, denial, dieting

Question 27

One reason we overeat is _______ from the messages that our bodies are sending us.

Answer 27

disconnection

Question 28

Emotional hunger is a ______, and physical hunger is a ______.

Answer 28

feeling, sensation

Question 29

Feelings are really about stress, but sensations are about a lack of ____.

Answer 29

fuel

Question 30

By listening to _____ hunger signals, you can start to determine how hungry or full you are.

Answer 30

physical

Question 31

What is a game you can play with friends without anyone knowing you’re playing it?

Answer 31

The Slowest Eater Game

Question 32

The two components in our relationship to appetite: what it means to ____ an appetite and what it means to _____ an appetite.

Answer 32

have, embrace

Question 33

What do we (women especially) tend to feel about appetite?

Answer 33

We fear it and believe it is something dangerous that must be controlled and maintained. However appetite is what keeps us alive.

Question 34

Appetite is actually a ______ imperative, we have internal conflict with it. We believe that if we really allow ourselves to have whatever we want and succumb to that endless pit of desire, it will cause ________. This is due to years of _______ conditioning.

Answer 34

biological, destruction, cultural

Question 35

We want freedom in our bodies and we want freedom with food, but when we ____ or _______ the rightness and goodness of our natural appetites, then what we’re doing is creating the jail cell that’s keeping us _____.

Answer 35

deny, invalidate, trapped

Question 36

Our appetites, our _____, are always leading us to the truth of who we are.

Answer 36

desires

Question 37

To ____ your relationship with food and to lose weight sustainably, you must embrace the ____ of your body and of your appetites.

Answer 37

heal, wisdom

Question 38

We are all animals, and animals have an innate _____ of exactly what to eat to be _____, lose weight, to gain energy and to feel better in some way.

Answer 38

sense, healthy

Question 39

The final tool is to be ___ in the best way possible.

Answer 39

bad

Question 40

What does the acronym “bad” stand for?

Answer 40

Break free from your routine, Act naughty, Do some fun, crazy thing