Weekly Questions and Reflection #3 (1)

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Feb 20, 2024

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Weekly Questions and Reflection #3 due Sept. 11 th , 2023. (20 points) Use lecture module #3, cognitive restructuring handouts, and chapter 3 of the textbook. 1. Mindfully eat a meal or a snack and journal about your experience. How does eating mindfully differ from your usual meal experience? If you eat mindfully most of the time, reflect on how you developed that habit. (5 points) This summer I developed a habit of eating a nutrient filled breakfast of a low calorie, low carb English muffin with avocado and everything but the bagel seasoning. On top of that I have two scrambled eggs with a little bit of cheese. This became a habit this summer when my mom would make it nearly every morning. What I realized from eating this in the morning is I was always satisfied until lunch and had plenty of energy. It made me feel good throughout the entirety of the day creating more healthy eating habits later in the day. What I also realized was that starting my morning with less sugar made me crave it less throughout the day. 2. Using one of the Cognitive Restructuring worksheets in the Module #3 page containing the lecture video/powerpoints/resources, think about a behavior/feeling you have heard someone make about their diet or a statement you have thought or felt. Work through the process of cognitive restructuring. (5 points) Example: Coping Styles Problem: overeating What events/triggers occurred just before the problem: eating too fast, eating when bored, and eating empty calories with no nutrients whatsoever. How do I cope with “the problem”: cope with the problem by not eating full meals and snacking instead proving that they are just empty calories. What else could I do to cope? Go on a walk, go to the gym, eat healthy snacks, try new things, ect.

3. Record one day (all meals and snacks) of food and beverage intake and estimate your portions. (5 points) Example: Pumpkin Spice Cheerios- 1 ½ cups, skim milk- ½ cup Breakfast: English muffin – 1 serving Avocado – ½ serving Everything but the bagel seasoning – 2/3 tbs Eggs – 2 servings Lunch: Carrots – 1 cup Grapes – 1 cup Caesar salad – 1.5 servings Dinner: Panko crusted chicken with lemon and capers- 1 serving Brussel sprouts – 1 cup Pesto – 3 tbs Pasta – 1.5 cups Dessert: Dark chocolate peanut butter cups – 3 pieces 4. Review over chapter 3 in the textbook: ( 5 points) a. What is something new you did not know about sources of fiber or carbohydrates? Despite being made of sugar, polysaccharides do not taste sweet because their molecules

are too large to fit on the tongue's taste bud receptors that sense sweetness. b. One interesting point about carbohydrate digestion/absorption/ metabolism? Monosaccharides, whether consumed as monosaccharides or resulting from the digestion of other carbohydrates, are absorbed through intestinal mucosa cells and travel to the liver via the portal vein. c. Which function of carbohydrates do you think people least understand or know? Although muscles use a mixture of fat and glucose for energy, the brain is normally totally dependent on glucose for energy. d. List two foods that would count as a whole grain. Corn & whole wheat tortillas e. List two foods that contain added sugars. Brownies & ice cream

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