Nutrition Log

Week Day

-As the graph shows I get more than half of my energy from carbs. Because I most likely to eat my meals with rice and rice contains a lot of carbs in it. Fat and protein is from meat I have consumed. It seems like I am taking too much carbohydrates than I really need to. Pie graph looks unbalanced.

-In this graph I can clearly see that I am lacking fiber, most of vitamins, calcium, zinc, and others. According to this graph I seem to be taking too much carbs, and too little vegetable. To improve this I can consume less carbs and try eating vegetable instead to fill my vitamin and fiber requirement.

-In this graph I seem to be eating less than I have burnt, but considering that I am younger than 18 I probably not burning 2,457 calories, and if I also consider my life style I would not burn more than 2,000. Still, I am eating as much as I need.

Weekend Day

-In this graph I am certainly having more fat than weekdays. Also I am taking twice the saturated fat than weekdays. This means that I am eating unhealthy food more on weekends. In the graph it seems I am taking less carbohydrates than I need.

-In this graph shows that I have not enough fiber, vitamin and a lot of minerals that I need to consume. I am lack of more nutrients than weekdays, and this can be improved by eating more organic food such as vegetables and try to eat less meat as possible to balance out the nutrition.

-This graph shows that I have consumed less than I was supposed to, but considering my age and lifestyle I am not burning more than 2,000. Despite I am staying indoor, I am still consuming as much as weekdays, and this could mean I am eating more than I really need.


-In conclusion, during weekdays, and weekends I consume similar types of products such as meat, and rice. Both cases show that I am lacking minerals, fiber, and vitamins that are essential to my body. Also, during weekend it seems that I am consuming more fat than usual. To balance my nutrition,I need to take various types of food, for example, fish, vegetable, and dairy products, rather than taking lump of meat and rice to fill me up.

Food Label

Lays Potato Chips

http://www.dietfacts.com/html/nutrition-facts/frito-lay-lays-potato-chips-classic-flavored-small-bag-27740.htm

What is your food product?1. What is the serving size?
1 bag -> 1 oz or 28.3 grams

3. How many calories per serving?
150

4. How many calories are from fat?
90

5. What percentage of each serving’s calories comes from fat?(Do the math yourself.)
60%

6. What is the total fat percentage of your food?Is this content Low/Moderate/High?
15%

7. What is the saturated fat percentage in your food?Is this content Low/High?
15% High

8. How much of your diet should come from saturated fats?
Less than 10%

9.What is the difference between saturated and unsaturated fats?
Saturated fat comes from animal product and it could cause heart disease and high cholesterol while unsaturated fats are found in vegetable product and it is actually beneficial for your heart.

10.What is the percentage cholesterol in your food?Is that Low/Moderate/High
0% Low

11. How much sodium is in your food?Is this content Low/Moderate/High?
8%

12. What is the carbohydrate content of your food?Is this content Low/Moderate/High?
15g 5%

13.What is the sugar content of your food?Is this content Low/Moderate/High?0g

14. Why are sugars not good for you?Because it has insulin. It pushes all the calories to our fat cells to get our blood sugar to level back to normal. And it can cause us a plentiful of disease.

15. How much fiber is in your food?
25 g

16.Why is fiber good for you?
Because it slows down the rate of sugars that flows into your blood stream, which keeps your blood sugar level from rising far to fast.
17. How much protein is in your food?Is this content Low/Moderate/High?
2g / 14% Low

18. What is the Vitamin A , Vitamin C, Calcium, and Iron content of your food?

Vit. A 0%Vit. C 10%Calcium 0%Iron 0%Are these amounts adequate?Its probably a little bit more than adequate on some parts.

19. Overall, what would you say is the nutritional value of your food? Is it good for you? Why or why not?

I think it's not good for your health because it's fried so it contains heavy fats. Plus it doesn't have a lot of nutrition that is good for our bodies. such as protein and vitamin.

Decision Making

1. State the situation that requires a decision .

Should I spend more time with social or academic?

2. List all your possible choices.

a) spend more time with social

b) spend more time with academic

c) manage your time so you can spend both

3. Consider the consequences and your values.

a) spending more time with social will be more entertaining but it will pull my grades down

b) spending more time with academic will pull up grades and succeed in academic but it will be stressful and boring

4. How will my loved ones react to this decision?

a) My family, especially parents will be disappointed at me.

b) My friends will think I'm boring

5. How will this help me achieve my goals?

a) social will help me have many friends

b) academic will let me have more opportunity to become successful

6. Make an informed decision.

b. Spending more time with academic.

Goal Setting

1.Area you would like to improve
- Grades

2.Pick a primary goal in your lifestyle within the above mentioned wellness wheel area that you want to work on achieving.
- maintain GPA above 3.5

3.What health benefits would you receive if you made a change in this area?
-I would feel less paranoid and more confident. Moreover, my parents would be happy

4.What difficulties might make achieving this goal a challenge?
- Sometimes it's really hard to achieve good grades from every subject because we can't focus on one subject because there is so much work from other classes too.

5.The people you will ask for support and assistance are:
-Teachers

In what way will they help you?
- I can ask teachers that I don't understand and they can explain untill I understand

6.Three specific steps invovled in making this change are:
- study for the tests and quizzes
-do my homework every day
-turn in my work on time

7. How will you record of your progress?
-powerschool shows grades

8.Date you will start: 2nd semester
9.Date you are going to complete: end of the year

Environmental Health

Can humanity and nature thrive simultaneously?

Well, I think it's impossible because we humans depend our lives on nature. we use nature as our major resources in our lives such as, fuel, water, trees and mountain. we can't survive without using nature resources, which means as humanity grows, nature will fall. In order to humanity and nature thrive simulataneously, the main key is how we are going to balance well. If we balace the population and the usage with the amount of nature resources. we may be able to thrive simultaneously.

Self Esteem

• Try to stop thinking negative thoughts about yourself.




• Aim for accomplishments rather than perfection.




• View mistakes as learning opportunities.




• Try new things.




• Recognize what you can change and what you can't.




• Set goals.




• Take pride in your opinions and ideas.




• Make a contribution.




• Exercise!




• Have fun.

Health Interview

What is his/her relationship to you?
-dad

1. Have you always been as healthy as you are now? Please explain.
-Yes, I have been active since I was a baby. When I was young, I couldn't help my self from going outside and played soccer,basketball etc. I only came back home for dinner. I never spent my time sitting on the couch and watch tv. Well, I would probably say we couldn't because we didn't have the electronic like now days.

2. What particular health habits in the following areas do you practice, that contribute to your level of health?

Nutritional Habits
- Although I love eating, I mostly don't eat junk food, sweets and food which has high cholesterol. I eat food that is organic. I avoid over eating and try to eat small portions in many times.

Fitness Habits:
- I climb up the mountains very often. Sometimes, people say I'm addicted to exercise because whenever I have time, I go to gym or mountains. I prefer climbing up the mountains so I can get fresh air and get closer to nature. I play golf 2 times a week for 18 rounds and I avoid riding a buggy and walk as I'm playing golf.

Coping with Stress:
- I usally release my stress by exercising, eating delicious food and spending time with family. However, I often keep the stress in mind because I don't have much time for reducing my stress, I'm always busy with somthing and that gives me more stress. So I should improve in this one more.

Dealing with Conflicts:
- I listen to the advices from people and discuss with lots of people because everyone has different thoughts and others might have better ideas.

Keeping a Positive Attitude:
-I'm grateful with what I have and I try to think positive when I encounter conflicts and that helps me solving the problems.

Any Additional Healthy Habits
-I try not to skip breakfast and have atleast fruits for breakfast because eating breakfast is very important for helping your brain work fast and stay focuse on your work. Also, I go to walk with my dog every Sunday morning.

3. How did you develop these habits? Please explain.
- I realized that I need more care for my health as I get older and in order to do that, I needed a healthy lifestyle that I can care my health in daily life.

4. What motivates you to practice a healthy lifestyle?
- I want to live good and long after I'm retired and finish educating the children that I have time to do what I wanted to do and find my peace.

5. Create a question of your own that you would like to ask regarding this person’s healthy lifestyle. Make sure that the question allows your interviewee to expand on his/her thoughts (not a one word answer).

Q: What is the one thing that you think you are lack of in your life style?
- Sometimes, I'm over stressed. I feel like I don't have my free time that I can forget about work and do my hobbies. I'm just busy to live. And I worry for my family and business. I would like to chill and sleep enough .

Wellness Continuum

Our class took a survey that shows you where you are belong to on the Wellness Continuum. It said I am aware of health. I got good scores in self-nutrition, safety,social and heredity. Around 35. I think it's because sometimes, I eat fast food but mostly I to eat healthy meals and organic food. And I try my best to get along with everybody and communicate. My lowest score out of the six sections was the physical. I scored a 18 out of 40. I wasn't very surprised with my result because, I always knew that I don't exercise a lot and stay in indoors. However, it's the one that is lowering my position from the Wellness Continuum. I could be higher than being "aware" if this section was as high as others. Therefore, I realized that I should change my life style to little more active and physical. I would try to exercise more than 2 times a week, walk rather than riding a car when it's not that far and do some kinds of outdoor activities that I can enjoy like riding bicycle. I will show some progress in physical in order to improve my health.