Pillar 1 - Week 5 - How to Eat Flashcards
What is the branch of the Central Nervous System that most influences the gastrointestinal function and what is it responsible for stimulating?
Autonomic Nervous System, digestive system
What are the two branches of the Autonomic Nervous System?
parasympathetic and sympathetic
The _________ branch of the ANS relaxes the body and turns on digestion.
parasympathetic
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.
sympathetic
Eating during ______ will generally lead to digestive upset, decreased nutrient assimilation, and unwanted fat storage, which leads to __________.
stress, weight gain
When the parasympathetic nervous system is activated, the ________ response turns on and _______ digestion, assimilation and calorie-burning capacity is amplified.
relaxation, healthy
Change ____ you eat, rather than ____ you eat.
how, what
It is scientifically impossible for the body to ______ weight or _____ when it is under a stress response.
release, heal
One tool of the Secret Seven: The _________ Meal
20-minute
What happens when you eat a meal in the stress response?
Your body cannot digest food optimally
What may be the cause of someone who eats healthy and works out but can’t seem to lose weight?
They have chronic stress and don’t know how to turn it off when they eat
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?
Emotional Brain Training
EBT is a way to reliably and consistently ______ your emotions so you can get into a ______ state before each meal.
digest, relaxed
Why is it important to put your fork or utensil down between bites at least 3 times during a meal?
This slows down your eating speed which helps you not to eat too much before you realize you’ve eaten enough.
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 ____.
signaling, gut, brain
One Secret Seven tool is to ______ between bites.
breathe
What is the key nutrient that is often ignored, that actually speeds up your metabolism?
oxygen
Intestinal villi are like little loops on the inside of the intestines and their primary job is to _____________.
absorb nutrients
Intestinal villi extract large quantities of oxygen to facilitate the ________ of the meal.
breakdown
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 _______.
oxygen, decreases, metabolism
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.
Physical exercise
What are two things you should ask the client to observe if they are eating healthy but not losing any weight?
The speed of their meals and whether or not they are relaxed while eating.
Another tool is to _____ your food and eat with your _____.
chew, senses
Another tool is to eat until _____, but not ____.
satisfied, full
When eating, we should be aiming for __% full, so that we feel _______ instead of weighed down.
75, energized
What are some reasons we overeat? (3 d’s)
deprivation, denial, dieting
One reason we overeat is _______ from the messages that our bodies are sending us.
disconnection
Emotional hunger is a ______, and physical hunger is a ______.
feeling, sensation
Feelings are really about stress, but sensations are about a lack of ____.
fuel
By listening to _____ hunger signals, you can start to determine how hungry or full you are.
physical
What is a game you can play with friends without anyone knowing you’re playing it?
The Slowest Eater Game
The two components in our relationship to appetite: what it means to ____ an appetite and what it means to _____ an appetite.
have, embrace
What do we (women especially) tend to feel about appetite?
We fear it and believe it is something dangerous that must be controlled and maintained. However appetite is what keeps us alive.
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.
biological, destruction, cultural
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 _____.
deny, invalidate, trapped
Our appetites, our _____, are always leading us to the truth of who we are.
desires
To ____ your relationship with food and to lose weight sustainably, you must embrace the ____ of your body and of your appetites.
heal, wisdom
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.
sense, healthy
The final tool is to be ___ in the best way possible.
bad
What does the acronym “bad” stand for?
Break free from your routine, Act naughty, Do some fun, crazy thing
