Monday, October 10, 2011
The Story of Stuff Response
Thursday, October 6, 2011
Environmental Health
Sunday, September 25, 2011
Nutrition Label: Honey Graham Oh's
Select a partner to work with. Use this site to help with the questions:
www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm#see1
Pick up a food product that has a food label from the front of the room. With the assistance of the internet food label guide, answer the following questions on your food’s label. These questions should give you a good idea of the nutritional value of your food.
What is your food product?
1. What is the serving size?
3/4 cup
2. How many servings per container?
N/A
3. How many calories per serving?
111
4. How many calories are from fat?
18
5. What percentage of each serving’s calories comes from fat?
(Do the math yourself.)
16%
6. What is the total fat percentage of your food?
16%
Is this content Low/Moderate/High?
Moderate
7. What is the saturated fat percentage in your food?
8%
Is this content Low/High?
Low
8. How much of your diet should come from saturated fats?
Less than 10%
9. What is the difference between saturated and unsaturated fats?
No more than 10
10. What is the percentage cholesterol in your food?
0%
Is that Low/Moderate/High
Low
11. How much sodium is in your food?
166mg
Is this content Low/Moderate/High?
Moderate
12. What is the carbohydrate content of your food?
22.6g
Is this content Low/Moderate/High?
Low
13.What is the sugar content of your food?
11.6g
Is this content Low/Moderate/High?
High
14. Why are sugars not good for you?
They only provide short term energy, that gives you a spike, then quickly dies off
15. How much fiber is in your food?
0.5 grams
16.Why is fiber good for you?
Cleans you out because it can't be processed
17. How much protein is in your food?
1.1g
Is this content Low/Moderate/High?
Low
18. What is the Vitamin A , Vitamin C, Calcium, and Iron content of your food?
Vit. A: 13%
Vit. C: 13%
Calcium: 10%
Iron: 33%
Are these amounts adequate?
Yes except for calcium, but you're eating cereal which you put milk in...
19. Overall, what would you say is the nutritional value of your food? Is it good for you? Why or why not?
It is adequate. Its nutritional values are generally high or moderate, but the large amount of sugar, and moderate amount of fat offset the health value it may have.
Saturday, September 24, 2011
Nutrition Analysis
Weekend Day:
For my weekend diet, I consume a sufficient amount of nutrients required for a nutritionally healthy lifestyle. Many of them, such as Carbohydrates, Vitamin B-6, Vitamin B-12, Vitamin C and Iron were all at high levels. However, there are some nutrients, such as Vitamin E and Fibre, that were below the average. Based on this graph, it indicates that my diet should include extra amounts of Vitamin E and Fibre and possibly also Magnes, which was just above the average line.
In terms of my the balance between my calorie intake and the amount of calories I burn on an average weekend day, the balance is at a good level. There is however a difference between these two categories of about 235 calories more in the amount I take in. This does suggest that over time I will continue to gain weight. However, my current weight is under my ideal weight. Because of this, the predicted weight gain does not prove to be a problem, so long that I control it later when necessary.
For my weekend diet, my calories totaled about 3,512 calories on an average weekend day. In addition to that, my diet consisted of 55% carbs, 33% fat, and 12% protein. The suggested percentages are 40% carbs, 30% fat, and 30% protein. The comparison between the two shows that my carbohydrates intake is over the recommended amount. This is mainly because on weekends my breakfast and lunch consist of carbohydrates. My fat intake is surprisingly close to the recommended amount, however my protein intake is significantly low compared to what is recommended.
Weekday:
For my weekday diet, much of it is the same as my weekend diet. The things such as Carbohydrates, Vitamin B-6, Vitamin B-12, Vitamin C and Iron are still all at high levels. However, there are more things below the average in my weekday diet. In my weekday diet, I do not get enough of Fiber, Vitamin A, Vitamin D, and Calcium. These four nutrients, in addition to Zinc, which is just above average, need to be an increased part of my weekday diet.
For the balance of my weekday diet, there is a slightly larger imbalance between the amount of calories i take in with the amount i burn through exercise. The difference is about 408 calories. Although weight gain is not a problem right now, I should try to balance out my calories with exercise to stay healthy.
My weekday diet consisted of 3,394 calories. On an average weekday, my carbs were at 49%, fat at 40%, and my protein intake at 11%. According to the Calorie chart, my average weekday carb intake is higher than the 40% recommended. My fat is 10% higher than what it should be and my protein intake is 19% lower than what it should be. This shows that my diet is very unbalanced on weekdays and should be changed according to what is indicated in this graph.
Comparison:
My weekend days tend to show a healthier aspect when observing the graphs. My calories are more balanced between what is taken in and burned during exercise. Also the fat, carb, and protein amounts are closer to the recommended percentage on weekend days. However protein is low on both days. I also tend to get more nutrients in my diet on weekend days as well. My diet is influenced by a few things, but probably the most important one would be the fact that I am a vegetarian. This is the main reason why my protein intake is lower than the recommended percentage as I do not get the amount of protein others get from eating meat. I do however, consistently eat eggs to replace meat as my main source of protein. From this activity, I have come to see that I surprisingly eat more fat than expected, especially on weekdays. I think this is because of my food choices when I eat at school. Overall, I believe that after analyzing the graphs, I am healthy in terms of my nutrition, but there certainly are aspects that I can improve my diet in.
Thursday, September 1, 2011
Decision Making Model
- Take Drugs
- Don't Take Drugs
- Will not take drugs
- Re-evaluate this decision every time the situation arises.
Saturday, August 27, 2011
The Wellness Wheel area I would like to change or improve is:
Physical Health
Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel
area that you want to work on achieving.
Sleep at least 8 hours a night
What health benefits would you receive if you made a change in this area?
- Alertness
- Stable mindset
What difficulties might make achieving this goal a challenge
Homework
Time management
Three specific steps involved in making this change/improvement are (be specific)
a. Prioritize what work should be done first
b. Get to work as soon as possible
c. Use weekend time to reduce pressure on the forthcoming week
How will you record of your progress?
Make a chart to record each day’s sleep amount
Date started: September 1, 2011
Date you are going to complete: December 1, 2011
Note: This is the date by which I would like to sleep 8+
hours/night, however it will continue past this date.
The Wellness Wheel area I would like to change or improve is:
Physical Health
Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel
area that you want to work on achieving.
Sleep at least 8 hours a night
What health benefits would you receive if you made a change in this area?
- Alertness
- Stable mindset
What difficulties might make achieving this goal a challenge
Homework
Time management
Three specific steps involved in making this change/improvement are (be specific)
a. Prioritize what work should be done first
b. Get to work as soon as possible
c. Use weekend time to reduce pressure on the forthcoming week
How will you record of your progress?
Make a chart to record each day’s sleep amount
Date started: September 1, 2011
Date you are going to complete: December 1, 2011
Note: This is the date by which I would like to sleep 8+
hours/night, however it will continue past this date.
Wellness Plan
The Wellness Wheel area I would like to change or improve is:
Physical Health
Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel
area that you want to work on achieving.
Sleep at least 8 hours a night
What health benefits would you receive if you made a change in this area?
- Alertness
- Stable mindset
What difficulties might make achieving this goal a challenge
Homework
Time management
Three specific steps involved in making this change/improvement are (be specific)
a. Prioritize what work should be done first
b. Get to work as soon as possible
c. Use weekend time to reduce pressure on the forthcoming week
How will you record of your progress?
Make a chart to record each day’s sleep amount
Date started: September 1, 2011
Date you are going to complete: December 1, 2011
Note: This is the date by which I would like to sleep 8+
hours/night, however it will continue past this date.
Wednesday, August 24, 2011
10 Steps to Improve Self-Esteem
Steps to Improving Self-Esteem
If you want to improve your self-esteem, here are some steps to start empowering yourself:
- Try to stop thinking negative thoughts about yourself. If you're used to focusing on your shortcomings, start thinking about positive aspects of yourself that outweigh them. When you catch yourself being too critical, counter it by saying something positive about yourself. Each day, write down three things about yourself that make you happy.
- Aim for accomplishments rather than perfection. Some people become paralyzed by perfection. Instead of holding yourself back with thoughts like, "I won't audition for the play until I lose 10 pounds," think about what you're good at and what you enjoy, and go for it.
- View mistakes as learning opportunities. Accept that you will make mistakes because everyone does. Mistakes are part of learning. Remind yourself that a person's talents are constantly developing, and everyone excels at different things — it's what makes people interesting.
- Try new things. Experiment with different activities that will help you get in touch with your talents. Then take pride in new skills you develop.
- Recognize what you can change and what you can't. If you realize that you're unhappy with something about yourself that you can change, then start today. If it's something you can't change (like your height), then start to work toward loving yourself the way you are.
- Set goals. Think about what you'd like to accomplish, then make a plan for how to do it. Stick with your plan and keep track of your progress.
- Take pride in your opinions and ideas. Don't be afraid to voice them.
- Make a contribution. Tutor a classmate who's having trouble, help clean up your neighborhood, participate in a walkathon for a good cause, or volunteer your time in some other way. Feeling like you're making a difference and that your help is valued can do wonders to improve self-esteem.
- Exercise! You'll relieve stress, and be healthier and happier.
- Have fun. Ever found yourself thinking stuff like "I'd have more friends if I were thinner"? Enjoy spending time with the people you care about and doing the things you love. Relax and have a good time — and avoid putting your life on hold.