health & wellness exam #2

weight inclusivity

people come in all shapes & sizes. size does not equate health

health enhancement

practices that promote health are those that increase access to services as well as promote spiritual, physical, economic, social, emotional, and other needs

life-enhancing movement

movement should be accessible to all bodies, and people are free to choose what extent they engage in

eating for well-being

eating in an intuitive manner is more pleasurable, healthful, and sustainable than a rigid “diet” focusing on controlling weight

respectful care

be aware og biases and provide an environment that helps decrease weight stigma & discrimination

symptoms of underweight and undernutrition

weakness, fatigue, dizziness, lightheadedness, low pulse, blood pressure, hair thinning, hair loss, getting sick more often, irritability, depression, irregular periods, issues getting pregnant

complications of underweight and undernutrition

anemia, loss of bone/muscle mass, weakened immune system, growth delays, hormonal regulation, infertility

adulthood obesity can lead to…

high blood pressure (hypertension, cholesterol, triglycerides, type 2, heart disease, cancer, kidney disease, fatty liver, mental health condition, joint problems, illness, pregnancy problems

factors that can impact weight & body composition

genetics, diet, nutrition, physical activity, socioeconomics, psychological, metabolic, environment, gut, medication, hormonal, sleep, stress

body composition

distribution of fat-free mass & body fat in human body (bones, muscle, water, organs)

body mass index (BMI)

mathematical formula that correlates body fat: BMI = weight/height²

ignores factors such as age, race, gender, body type

underweight BMI

below 18.5

normal weight BMI

between 18.5 & 24.9

overweight BMI

between 25 & 29.9

why is visceral fat dangerous?

acts different than subcutaneous fat & is linked to several diseases (type 2, stroke, high blood pressure)

transtheoretical model

• pre-contemplation: no intention of making change but feeling the urge

• contemplation: realizing you may need to make a change

• preparation: you want to make the change

• action: actively modifying your life

• maintenance: new behavior is apart of your life

self-efficacy

belief in your ability to change and to reach a goal

locus of control

sense of being in control in your life

• external: chance/outside forces determine fate

• internal: believe our actions determine fate

macronutrients

provide energy (carbohydrates, proteins, fats, water)

micronutrients

supports your metabolism (vitamins & minerals)

what are calories?

unit of energy provided by food (humans need 1,000 CAL)

carbohydrates

serves as source of energy (sugars, starches, dietary fiber)

protiens

primary components of muscle, connective tissue, hair, nails, cell walls (9 essential chains of amino acids)

fats

concentrate source of energy: component of cell membranes and signaling

simple sugars

most basic type of carbohydrate

starches

more complex carbs that have interlocking chains of glucose

dietary fiber

consists of complex carbs that cannot be broken down by human digestive enzymes

complete protiens

contains all nine essential amino acids in single source

incomplete protiens

low in one or more essential amino acids

complementary protiens

two or more incomplete proteins that provide all essential amino acids

saturated fats

animal fats, solid at room temp

unsaturated fats

vegetable and fish; liquid at room temp

trands