CHAPTER 10 Week 3: A Sweet Opportunity

Question 1

What is the importance of food choices according to the text?

Answer 1

Food choices are crucial for managing uric acid and promoting vibrant health.

Question 2

What should you establish to improve your health routine?

Answer 2

Establish your rhythm.

Question 3

What is a recommended strategy for identifying challenges in your routine?

Answer 3

Spot your flaws and focus on them.

Question 4

What should you articulate in writing to help maintain health habits?

Answer 4

Your goals and values.

Question 5

What is a suggested practice for planning weekly meals?

Answer 5

Plan every week in advance in detail.

Question 6

What is a helpful tip for managing workouts when busy?

Answer 6

Schedule your workouts.

Question 7

What is the recommended approach to managing psychological stress?

Answer 7

Consider finding a therapist.

Question 8

True or False: Exposure to negative news can affect health.

Answer 8

True.

Question 9

What should you do to maintain consistency in health habits?

Answer 9

Aim to live by the guidelines at least 80 percent of the time.

Question 10

What type of meals should you commit to on most days?

Answer 10

Meals that you prepare yourself.

Question 11

What should you prioritize when eating out at restaurants?

Answer 11

Fresh vegetables and simple dishes.

Question 12

Fill in the blank: Eating _______ means consuming carbohydrates without accompanying fat, protein, or fiber.

Answer 12

naked carbohydrates.

Question 13

What is a key strategy for meal preparation to maintain a healthy diet?

Answer 13

Establish your go-to staples.

Question 14

What are examples of staple breakfast ideas mentioned?

Answer 14

• Two pasture-raised eggs with vegetables
• Plain unsweetened Greek yogurt with toppings
• Smoothie with coconut milk, berries, and avocado.

Question 15

What type of ingredients should you avoid in restaurant dishes?

Answer 15

Added sugar and salt.

Question 16

What are some recommended canned foods?

Answer 16

• Tomatoes
• Spinach
• Beans
• Chickpeas
• Olives.

Question 17

What should you include in each meal according to the text?

Answer 17

At least one acid-lowering ingredient.

Question 18

What is a common characteristic of those who maintain lean, fit bodies?

Answer 18

They rely on everyday wholesome meals.

Question 19

What is a benefit of planning meals and grocery lists?

Answer 19

Helps stick to resolutions and reach goals.

Question 20

How can you make meals with canned soups healthier?

Answer 20

Add more vegetables and healthful protein.

Question 21

What is advised against eating first in a meal?

Answer 21

Naked carbohydrates.

Question 22

What can help you stay accountable in your health journey?

Answer 22

Writing down your biggest weaknesses.

Question 23

What is advised to do with your smartphone at night?

Answer 23

Keep it out of the bedroom.

Question 24

What should you do if you anticipate being home late and unable to cook?

Answer 24

Have a contingency plan in place.

Question 25

What is a suggested way to destress?

Answer 25

Practice mindfulness.

Question 26

What are naked carbohydrates?

Answer 26

Carbs without any accompanying fat, protein, or fiber. ## Footnote Dr. Casey Means emphasizes avoiding naked carbohydrates to manage glucose response.

Question 27

What effect does the order of eating foods have on glucose response?

Answer 27

Eating carbohydrates after protein or fat results in a lower glucose response. ## Footnote Research indicates that consuming vegetables and chicken before carbs can decrease glucose levels significantly.

Question 28

What was the percentage decrease in glucose levels after consuming vegetables and chicken before carbohydrates?

Answer 28

27 percent after thirty minutes and almost 37 percent after sixty minutes. ## Footnote This was observed in a study involving ciabatta and orange juice.

Question 29

How can combining fat with carbohydrates affect glucose spikes?

Answer 29

It can help offset the glucose spike from the carbohydrates. ## Footnote For example, adding raw nuts to a carb-heavy meal can have significant effects.

Question 30

What was the effect of eating white bread with almonds on glucose spikes?

Answer 30

Their glucose spikes were significantly lower than when white bread was eaten alone. ## Footnote More almonds resulted in a greater reduction in glucose levels.

Question 31

What are good sources of fiber?

Answer 31

* Legumes * Above-ground vegetables * Whole fruits * Nuts * Seeds (flax, chia, pumpkin, sesame) ## Footnote Aim for a minimum of thirty-five grams of fiber per day.

Question 32

What should you view health and illness as, according to the text?

Answer 32

Sweet opportunities. ## Footnote This perspective was emphasized during the COVID-19 pandemic.

Question 33

What does COVID-19 expose regarding health?

Answer 33

It exposes preexisting issues such as social inequality and individual health states. ## Footnote The pandemic highlighted the disparities in health care and outcomes.

Question 34

What does Dr. Austin Perlmutter mean by COVID being an opportunistic infection?

Answer 34

It takes advantage of patients with compromised immune systems. ## Footnote This includes individuals with chronic health conditions like diabetes and obesity.

Question 35

What are major preventable risk factors for death mentioned in the text?

Answer 35

* High blood pressure * Obesity * Hypertension * Smoking ## Footnote These factors are predominantly avoidable and contribute to health issues.

Question 36

What is the relationship between metabolism and immune function?

Answer 36

Faulty metabolism leads to faulty immunity. ## Footnote Chronic conditions can compromise immune function, making individuals more susceptible to infections.

Question 37

What is a common metabolic issue related to immune dysfunction?

Answer 37

Persistent elevation of uric acid. ## Footnote Managing uric acid levels is crucial for maintaining metabolic and physiological health.

Question 38

What is the significance of measuring abnormal elevations of uric acid?

Answer 38

It serves as a warning and an opportunity to intervene. ## Footnote Monitoring uric acid is important for optimizing immunity.

Question 39

What should you add to your written goals and values?

Answer 39

The word 'opportunity'. ## Footnote This encourages a positive perspective on health challenges.

Question 40

List some examples of health issues to write down as opportunities.

Answer 40

* Low energy * Type 2 diabetes * Depression * Severe anxiety * OCD * Bipolar disorder * Weight gain * Chronic pain * Arthritis * Headaches * Migraines * Digestive issues * Brain fog * Binge eating * Psoriasis * Kidney disease * Gout * Coronary artery disease * Premature aging ## Footnote Embracing these challenges is part of a new perspective on health.

Question 41

True or False: The COVID-19 virus discriminates based on individual health states.

Answer 41

False. ## Footnote The virus can infect anyone but manifests differently based on individual health.

Question 42

Fill in the blank: Faulty immunity has everything to do with _______.

Answer 42

[faulty metabolism].

Question 43

How can we control our health destiny?

Answer 43

By making conscious choices regarding our health. ## Footnote Learning to 'LUV' is suggested as a way to live healthily.