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360 Wholeness, Mind-Body-Spirit: Achieving Mental, Physical & Spiritual Wellness
by Karen Thompson, CCMEP, and Kenneth Thompson, Sr.  2014
(Family Restoration and Healing Center, Inc: Lanham, MD) [76 pages]
[Answer 11 of 15 questions correctly to receive 3 hours of Continuing Education credit.]


Introduction (p. 9-11)
1. Which is NOT true?
a. 43% of Americans overeat to deal with stress.
b. Two-thirds (2/3) of American adults are overweight or obese.
c. Obesity in America is declining due to better access to healthier food and fitness centers
d. One in every three children in America ages 2-19 is overweight or obese. Later in life, this could lead to heart disease, high blood pressure, cancer, or asthma.

Chapter 1: Mental Health (p. 13-29)

2. Philippians 4:8 says for us to think about whatever is true, noble, right, pure, lovely, admirable, excellent, and praiseworthy. Which of the following Strategic Tools is designed to lead to a positive self-perception and an improved self-acceptance?
a. The Gratitude Game
b. Becoming Aware of Your Time Wasters
c. Satisfaction with Your Life Choices
d. How to Say No

3. Ten strategies were given for relieving stress, and six strategies were given for avoiding rage. Which strategy was common to both lists?
a. Taking a timeout.
b. Physical activity or exercise.
c. Getting good sleep.
d. Changing your self-talk.

4. When a person changes her thinking from "I'm fat and need to lose a lot of weight" to "I'm strong and motivated to get in better shape," this person is
a. using visualization to help her accomplish her goal.
b. acting upon her emotions instead of her rational judgment.
c. relying more upon talk than action to achieve her goal.
d. using a paradigm shift to change her thinking one sentence at a time.

Chapter 2: Emotional Health (p. 31-37)

5. Emotional attachment to food occurs when someone eats for reasons other than being physically hungry, such as craving food after a stressful day, eating when sad or bored or lonely or feeling guilty. One way to control this type of eating is to imagine a scale from -5 to +5, with -5 being extremely hungry and +5 being completely full. As you chew your food, pay attention to your body's hunger level. The goal is to
a. get to level +5.
b. get to at least level +3.
c. get above 0.
d. stay continuously between -2 and +2.

6. The best way to overcome your feelings of being socially awkward is by

a. getting to know 2 or 3 people very well.
b. increasing one's confidence one event at a time, one day at a time
c. becoming active in a church where there are healthy relationships.
d. joining a Toastmasters group in your area.

Chapter 3: Nutritional Health (p. 39-49)

7. There are two types of carbohydrates: simple and complex. Complex carbohydrates, such as whole grain breads and pasta, beans, brown rice, oats, fruit, and vegetables, are better for our bodies because
a. they break down into glucose at a slower rate than simple carbohydrates, giving our bodies more time to use the energy from glucose. Therefore, less of it will be stored as fat.
b. they contain fiber that slows the absorption of food.
c. they have a longer shelf-life in the grocery store.
d. (a) and (b)

8. Which is NOT true?
a. According to the Mayo Clinic, organically produced foods have more nutrients than conventionally produced foods.
b. Eating healthy snacks, such as carrots, nuts, and apples, during the day can help prevent overeating at meal times.
c. Too much caffeine will interrupt deep sleep and create a cycle of waking up tired the next day, needing more caffeine, drinking more caffeine, and then being even more tired the next day.
d. To break a food addiction, eat 200-300 calories every 2 hours for one week. Then eat 150-200 calories every 3 hours.

9. Healthy nutritional goals for every person should include
a. limiting sugar to less than 50 grams per day.
b. limiting sodium (salt) to 2300mg, or to 1500mg if age 51 or older.
c. eating fresh fruits and vegetables every day.
d. All of the above.

Chapter 4: Physical Health (p. 51-57)

10. Which of the following will NOT help someone control their body weight?

a. Drinking X ounces of water every day, where X ounces = Body Weight
b. Spending several hours in front of the computer without a break, to increase one's work efficiency
c. Taking time-released multivitamins every day.
d. Having a fitness program that combines cardiovascular exercises with weight-lifting.

11. When we crave a particular food, our body is telling us it wants some type of good nutrient.
For example, when we crave steak, our body is telling us it wants more protein and iron, and a better choice for these nutrients would be beans (black, kidney, pinto). Which of the following is NOT true?
a. When we crave sweets, our body really wants more chromium, and a better choice would be apples.
b. When we crave bread, our body really wants more nitrogen, and a better choice would be whole-wheat bread.
c. When we crave chewing on ice, our body really wants more iron, and a better choice would be pumpkin seeds or nuts.
d. When we crave BBQ'd meat, our body really wants more vitamin C, and a better choice would be oranges
e. When we crave salty foods, our body really wants more chloride, and a better choice would be olives.

12. If we are eating healthy foods, and our regular physical fitness program is no longer producing the results we want, it means we have reached a "plateau". Our bodies have become accustomed to this activity. What can we do to overcome hitting this plateau?
a. Nothing. It means your body has reached its maximum potential and you should just be content with what you have achieved.
b. Vary the frequency, intensity, time, and type of physical activity.
c. Increase your daily supplements of vitamins and minerals.
d. Consult your doctor for a compete medical checkup.

Chapter 5: Spiritual Wellness (p. 59-67)

13. Which is NOT true about spiritual wellness?
a. As a person gets older, it is inevitable that they will become jaded and bitter toward others.
b. Whatever rules my spirit affects my physical health as well.
c. Forgiving others is always healthier than harboring resentment and grudges.
d. It is possible to know what is currently ruling my spirit.

14. The toolbox for spiritual wellness includes
a. regular Bible reading, prayer, and worship attendance.
b. asking God for help to forgive every person who has offended me, and seeking reconciliation if it is possible.
c. being proud of my accomplishments, and not blaming others for my problems.
d. All of the above

APPENDIX A -- Scriptures About Health (p. 70-72)

15. In which of the following Scriptures does God promise to give power to those who are tired and worn out? And a promise that those who wait on the Lord will find new strength?
a. Isaiah 40:29-31
b. I Timothy 4:7-9
c. Isaiah 53:4,5
d. Proverbs 4:20-22