Nt1330 Unit 3 Assignment
Stephen Saleh
Health for Life – PPZ3O-A Unit 1
(905) 388 – 6327
Stephen_saleh@hotmail.com
Lesson 1: The Health Triangle
Key Questions:
1. Exercise is an essential variable that contributes to our daily lives and health. However, some people may not have time to incorporate exercise into their life styles due to work or even taking care of their children. An alternative for such an individual would be to try to incorporate some sort of physical activities in parallel with their daily routines.
There are many ways to stay active during the day without even realizing that it is in fact a form of exercise. Examples of this would be taking the stairs instead of the elevator. Light walking …show more content…
or even gardening, or perhaps stopping to do sit-ups or pushups for 5 minutes 4 times a day. These simple tasks can set an individual on the right track to creating a structured day that could leave open specific time slots to perform some sort of exercise routine.
A strategy that can be used to encourage exercise would be to help educate an individual that can’t find the time to exercise by explaining the following:
Exercise lowers the risks of type 2 diabetes, being overweight, and heart attack and stroke.
Exercise improves energy levels, increasing one's desire for activities such as camping, swimming, and hiking.
Exercise helps improve brain health, which leads to better critical thinking, concentration and learning.
Exercise fosters a healthier, more positive body image.
Exercise promotes a healthier family culture of physical activity.
2. Answers from Support Question 3 survey in comparison of the positive and negative life styles of myself to Grabwell’s are in fact quite similar. The story starts out by indicating that the first thing the Grabwell did when he woke up was have a cigarette. This is a sign of an addiction to cigarettes and I can relate to this due to the fact the first thing that I do when I wake up is have several cigarettes immediately after waking up. The fact that Grabwell began his day by eating breakfast is a positive thing. However the choice of breakfast (fried egg and salt, followed by a coffee with cream and sugar) was a poor choice. I too begin my day by eating breakfast but a try to make a point of eating something ideal like fresh fruit mixed with low fat yogurt or oatmeal and a glass of orange juice. I can honestly say that in the currently and in the past have difficulty with dealing with day to day obstacles and stress which resort to alcohol consumption.
It also seems that Grabwell has difficulties dealing with stress during his work day. In my opinion Grabwell self-medicates to deal with stresses in life with the consumption of alcohol. I can relate to this because I too, drink alcohol to deal with stress that occurs in my life.
When Grabwell spoke to himself, “I can’t panic, I must live my life as usual” could be perceived as a good thing knowing that worrying about things that may or may not happen in the future could cause stress and would result in negative impact on his life. However, at the same time Grabwell probably came to this decision due to the fact that he was worrying about something that had not happened yet without realizing that he did have control of certain aspects of his future. For example, being his diet, bad habits and addictions. He could have learned how to deal with stresses of life in a healthier way other than choosing to consume alcohol to help relax him, and he also could have made some sort of effort to stop smoking cigarettes and alcohol.
Had he only been properly educated concerning his own health and life style, he may have prevented his early death by bettering himself both emotionally and physical
Lesson 2: Social and Hereditary Influences on Health
Key Questions:
3. Hereditary factors that play a role in influencing personal health are genetic disorders. A genetic disorder is an illness caused by one or more abnormalities in the genome, especially a condition that is present from birth (congenital). Most genetic disorders are quite rare and affect one person in every several thousands or millions. Another form of these hereditary factors is a condition influenced by environment. An example of environmental factor such as dietary habits or a combination of genetic and environmental factors are responsible for these disorders. Lastly, family, Peer, community and media influences. In Teenagers or young adults the process of self-discovery leads some off track especially when guided by desire for acceptance, no matter the recourse. Recreational drug abuse and binge drinking have become normative behaviors among college-aged students. Popular media continues to portray drugs and alcohol as acceptable, enjoyable ways to relate to others and have a good time. Peer pressure can make even the most steadfast young adult submit to experimentation and a “just this once” mindset. Even with no other risk factors present, peer pressure can be one of the most influential forces in an individual’s life.
A hereditary factor that influences my own health would be family, Peer, community and media influences. An example of this would be going out with friends on a regular basis and drinking more than others would normally consume. This progression of alcohol consumption started out one or two nights a week and eventually developed into a day to day activity/habit. It even
4. You can choose to be healthy. Nine times out of ten, being healthy is a choice we make or that was made for us by our parents. We may not control everything in our lives as far as illness, genetic disorders and disease go, but most people are in control of important factors that influence our health. This can be accomplished by using the following examples;
Create your wellness plan.
Once you know you actually do want to invest time, energy and resources into taking back control of your health and getting on the path of wellness. Creating your plan requires you to know what you’d like your body and health to look, feel and be like in about 1-5 years’ time and then breaking down that vision into monthly goals of nutrition, exercise and anything else needed to get you there.
Drink lots of water
During the course of our sleep, we lose a lot of water due to our breathing and so it’s important that when you get up, you have a big glass of water. The vitality our cells gets from water is very important and useful and will keep our body working in correct order. Without water, our cells starts to wilt just like plants without water.
Eat lots of water-rich content.
Our body is made up of about 70% of water just like our planet and so naturally we should consume enough water to keep our body hydrated and enough to recycle our body’s capacity every so often. Consume lots of water-rich fruits and vegetables every day. I make a fresh juice every morning with a selection of fruits, and I also try to have at least two big bowls of salad a day – one at lunch, one at dinner. The simple sugars from fruits are important nutrients and vitamins for our body.
Rest well.
Without sleep, our body’s clock loses its rhythm and starts to dysfunction, causing poor habits. Rest well and consistently each day. Try to keep your timings consistent so your body can set its routine. If you can’t sleep early, get some blindfolds, ear plugs, soothing music, or whatever you need.
Exercise at least 30 minutes a day.
If you don’t exercise, seriously consider the impacts on your body. Exercise gets your body moving, your blood circulating and your energy in motion. If you work at home or in an office, get up every 30 minutes and walk around. If you have a staircase nearby, run up and down it several times a day. If you can get out for a walk, I highly recommend it for at least 10 minutes once in a day. The great thing is that you can break up your 30 minutes exercise a day into 2-3 segments so you can exercise wherever you are.
Eat your food slower.
The Slow Food Movement talks about eating your food slower to aid digestion, heighten the cooking and eating experience and really enjoying your food. I’m in favor for this because of what it can do to your body’s digestive system. Research shows that eating slower can make you fuller and thus you eat less. Read more about this here on Zen Habits.
Don’t overeat.
Only eat till you are satisfied. Don’t overeat or over-full yourself. Eat with content and till your stomach is satisfied. You can always go and eat something healthy later.
Keep a food journal.
One of the best ways to ensure you keep healthy and stay on track is to keep a food journal and become really aware what you eat. Write down what you eat and drink at every meal time and in between, as well as what exercises you do and when. It’s a great momentum-building tool as well.
Eating well along with exercise will have a great impact on aspects of your life including things like your weight, energy level, your mood and overall health.
Lesson 3: Cultural Influences on Health
Key Questions:
5.
Yoga Therapy
Yoga is a system of techniques that can be used for a number of goals, from simply managing stress better, learning to relax, and increasing limberness all the way to becoming more self-aware and acquiring the deepest knowledge of one’s own self. The core of Yoga’s philosophy is that everything is supplied from within the individual. Thus, there is no dependence on an external figure, either in the sense of a person or god figure, or a religious organization.
No one knows exactly when Yoga began, but it certainly predates written history. Stone carvings depicting figures in Yoga positions have been found in archeological sites in the Indus Valley dating back 5,000 years or more
There is a common belief that Yoga derives from Hinduism yet others see this as a misconception. It is argued that Yoga actually predates Hinduism by many centuries. Ancient seals unearthed in the Indus Valley provide clear evidence of widespread Yoga practice earlier than 3,000 B.C.E.
The techniques of Yoga have been adopted by Hinduism as well as by other world religions. Yoga is a system of techniques that can be used for a number of goals, from simply managing stress better, learning to relax, and increasing limberness all the way to becoming more self-aware and acquiring the deepest knowledge of one’s own
self.
The practice of Yoga will not interfere with any religion. Many Canadian Yoga Association students who have practiced Yoga intensively for many years continue to follow the religious traditions they have grown up in or adopted without conflict.
Even though Yoga does seem beneficial to an individual’s body, mind and behavior, it is not covered by the Ontario Health Insurance Plan. However, the Ontario College of Physicians does approve of Yoga therapy.
Lesson 4: Stress and Health
Key Questions:
6. Importance of Stress Management
It is very important for an individual to learn how to deal with stress in a healthy manner. Stress has both Physical and psychological effects on individuals.
Many health care professionals consider chronic stress a significant risk factor for illnesses such as cancer and heart attacks. One reason is that our body’s physical reactions to prolonged stress may accumulate slowly and go unnoticed in our attempts to adapt to ongoing stress. However, even if it seems we’re building a tolerance to stress, our nervous system is still dealing with an overload which can seriously affect overall health in the long run. One of the most common physical reactions to stress is the tensing of muscles, which can ultimately trigger tension headaches, migraines and other musculoskeletal conditions. Stress is also hard on your digestive system, as it affects which nutrients your intestines absorb, influences how quickly food moves through your body, and can provoke you to eat more or less than you normally do. The disruption of your body’s natural digestive processes can cause nausea, pain, vomiting, heartburn, constipation, acid reflux or diarrhea.
In addition to the various physical effects of stress, it can also contribute to a number of mental and emotional disorders, including depression, anxiety, phobias, and panic attacks. This emotional stress can make it difficult to focus, make decisions, think things through or remember things. Stress may also cause irritability, making you easily frustrated and impatient with others, and can even contribute to depression, anger, feelings of insecurity, and relationship conflicts. While the many physical effects of stress can be overwhelming, it is important not to ignore these psychological effects as they also play a large part in overall health and vitality.
7. “Teach me the things I cannot change, to change the things I can and recognize the difference.”
I personally interpret this by carrying out these actions and behaviors. That is to stop trying to control things that aren’t my place to control. Stop trying to fix things or people that aren’t mine to fix, and possessing the knowledge to determine the difference between the two.
Unit Key Question.
Daily Activity Log a)
Date
Activity
Location
Duration
Level of Exertion
8/7/2014
Soccer
Public Park
1 hr.
4
8/7/2014
Swimming
Recreation Center
45. min
5
8/8/2014
Swimming
Recreation Center
45. min
5
8/8/2014
Mowing Lawn
Home
30 min
2
8/9/2014
Swimming
Recreation Center
45. min
5
8/10/2014
Swimming
Recreation Center
45. min
5
8/11/2014
Swimming
Recreation Center
45. min
5
8/12/2014
Swimming
Recreation Center
45. min
5
8/13/2014
Swimming
Recreation Center
45. min
5
Daily Nutrition Level b)
8/7/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level
7:00 am
Cheerio’s, glass of water
Medium
G,D
3
12:00 pm
Eggs and Toast with glass of milk
Medium
M, G, D
5
4:45 pm
Rice and Chicken Breast, and broccoli
Large
M,G,VF
5
8:00 pm
Bowl of Ice cream
Small
D
1
8/8/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 6:50 am
Fruit and Yogurt
Medium
VF, D
2
12:15 pm
Turkey Sandwich and BBQ Chips with Diet Coke
Medium
G,M
5
5:30 pm
Roast beef, mashed potatoes and spinach
Large
M, VF
5
9:00 pm
Ham Sandwich
Medium
M,G
3
8/9/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 7:30 am Bagel w/ Cream cheese and Glass of orange juice
Small
D,G
3
11:45 am
Ham Sandwich, with Diet Coke
Medium
G,M,D 5 5:00 pm
Spaghetti and Meat Sauce
Medium
G,VF,M
5
7:30 pm Salad with dressing
Small
VF
2
8/10/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 7:30 am
Cheerio’s, glass of Juice
Medium
D,G
3
12:00 pm
Kraft Dinner
Large
D,G
5
5:00 pm
Fish and Rice with Diet Coke
Medium
G,M
5
8:12 pm
Bag of Chips
Small
VF
1
8/11/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 8:00 am Eggs, bacon, toast w/juice
Large
M,G,VF
5
1:00 pm
Salad
Large
VF
2
5:30
Steak, Baked Potato w/sour cream and salad
Large
M,VF,D
5
7:00
Coffee/Black
Medium
NA
0
8/12/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 7:20 am
Cheerio’s
Large
G, D
4
11:30 am
Eggs and Toast with glass of juice
Large
M,G,VF
5
6:00 pm
Meat Loaf, mashed potatoes and cooked carrots Large
M,VF,D
5 9:00 pm
Blueberry Pie medium VF,G
1
8/13/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level
6:10 am Two croissants and coffee
Small
G
2
11:00 am
Pancakes with syrup, glass of milk
Medium
G,D
3
3:00 pm
Chicken noodle soup and diet coke small M,G,O
3
6:00 pm
Beef Stew
Large
M,VF,O
5
10:00 pm
Popcorn with diet coke
Medium
G,O
2
c)
I feel that I am very physically active
I am very happy with my pursuit of physical fitness
My current lifestyle is consistent with my good physical health in the future with the exception of smoking cigarettes. Quitting smoking is a longer term goal that I have set for myself.
d)
In my own opinion my diet consist of 90% of nutritious food, and the other 10% “junk food” if that is how the course likes to refer to it.
According to the Canada’s Food Guide I would say that 70% of my diet fits the recommended intake for each day.
I believe that my diet does support a healthy life style because it gives me the ability to stay focused and participate in physical exercise on a daily basis.
Health for Life – PPZ3O-A Unit 1
(905) 388 – 6327
Stephen_saleh@hotmail.com
Lesson 1: The Health Triangle
Key Questions:
1. Exercise is an essential variable that contributes to our daily lives and health. However, some people may not have time to incorporate exercise into their life styles due to work or even taking care of their children. An alternative for such an individual would be to try to incorporate some sort of physical activities in parallel with their daily routines.
There are many ways to stay active during the day without even realizing that it is in fact a form of exercise. Examples of this would be taking the stairs instead of the elevator. Light walking …show more content…
or even gardening, or perhaps stopping to do sit-ups or pushups for 5 minutes 4 times a day. These simple tasks can set an individual on the right track to creating a structured day that could leave open specific time slots to perform some sort of exercise routine.
A strategy that can be used to encourage exercise would be to help educate an individual that can’t find the time to exercise by explaining the following:
Exercise lowers the risks of type 2 diabetes, being overweight, and heart attack and stroke.
Exercise improves energy levels, increasing one's desire for activities such as camping, swimming, and hiking.
Exercise helps improve brain health, which leads to better critical thinking, concentration and learning.
Exercise fosters a healthier, more positive body image.
Exercise promotes a healthier family culture of physical activity.
2. Answers from Support Question 3 survey in comparison of the positive and negative life styles of myself to Grabwell’s are in fact quite similar. The story starts out by indicating that the first thing the Grabwell did when he woke up was have a cigarette. This is a sign of an addiction to cigarettes and I can relate to this due to the fact the first thing that I do when I wake up is have several cigarettes immediately after waking up. The fact that Grabwell began his day by eating breakfast is a positive thing. However the choice of breakfast (fried egg and salt, followed by a coffee with cream and sugar) was a poor choice. I too begin my day by eating breakfast but a try to make a point of eating something ideal like fresh fruit mixed with low fat yogurt or oatmeal and a glass of orange juice. I can honestly say that in the currently and in the past have difficulty with dealing with day to day obstacles and stress which resort to alcohol consumption.
It also seems that Grabwell has difficulties dealing with stress during his work day. In my opinion Grabwell self-medicates to deal with stresses in life with the consumption of alcohol. I can relate to this because I too, drink alcohol to deal with stress that occurs in my life.
When Grabwell spoke to himself, “I can’t panic, I must live my life as usual” could be perceived as a good thing knowing that worrying about things that may or may not happen in the future could cause stress and would result in negative impact on his life. However, at the same time Grabwell probably came to this decision due to the fact that he was worrying about something that had not happened yet without realizing that he did have control of certain aspects of his future. For example, being his diet, bad habits and addictions. He could have learned how to deal with stresses of life in a healthier way other than choosing to consume alcohol to help relax him, and he also could have made some sort of effort to stop smoking cigarettes and alcohol.
Had he only been properly educated concerning his own health and life style, he may have prevented his early death by bettering himself both emotionally and physical
Lesson 2: Social and Hereditary Influences on Health
Key Questions:
3. Hereditary factors that play a role in influencing personal health are genetic disorders. A genetic disorder is an illness caused by one or more abnormalities in the genome, especially a condition that is present from birth (congenital). Most genetic disorders are quite rare and affect one person in every several thousands or millions. Another form of these hereditary factors is a condition influenced by environment. An example of environmental factor such as dietary habits or a combination of genetic and environmental factors are responsible for these disorders. Lastly, family, Peer, community and media influences. In Teenagers or young adults the process of self-discovery leads some off track especially when guided by desire for acceptance, no matter the recourse. Recreational drug abuse and binge drinking have become normative behaviors among college-aged students. Popular media continues to portray drugs and alcohol as acceptable, enjoyable ways to relate to others and have a good time. Peer pressure can make even the most steadfast young adult submit to experimentation and a “just this once” mindset. Even with no other risk factors present, peer pressure can be one of the most influential forces in an individual’s life.
A hereditary factor that influences my own health would be family, Peer, community and media influences. An example of this would be going out with friends on a regular basis and drinking more than others would normally consume. This progression of alcohol consumption started out one or two nights a week and eventually developed into a day to day activity/habit. It even
4. You can choose to be healthy. Nine times out of ten, being healthy is a choice we make or that was made for us by our parents. We may not control everything in our lives as far as illness, genetic disorders and disease go, but most people are in control of important factors that influence our health. This can be accomplished by using the following examples;
Create your wellness plan.
Once you know you actually do want to invest time, energy and resources into taking back control of your health and getting on the path of wellness. Creating your plan requires you to know what you’d like your body and health to look, feel and be like in about 1-5 years’ time and then breaking down that vision into monthly goals of nutrition, exercise and anything else needed to get you there.
Drink lots of water
During the course of our sleep, we lose a lot of water due to our breathing and so it’s important that when you get up, you have a big glass of water. The vitality our cells gets from water is very important and useful and will keep our body working in correct order. Without water, our cells starts to wilt just like plants without water.
Eat lots of water-rich content.
Our body is made up of about 70% of water just like our planet and so naturally we should consume enough water to keep our body hydrated and enough to recycle our body’s capacity every so often. Consume lots of water-rich fruits and vegetables every day. I make a fresh juice every morning with a selection of fruits, and I also try to have at least two big bowls of salad a day – one at lunch, one at dinner. The simple sugars from fruits are important nutrients and vitamins for our body.
Rest well.
Without sleep, our body’s clock loses its rhythm and starts to dysfunction, causing poor habits. Rest well and consistently each day. Try to keep your timings consistent so your body can set its routine. If you can’t sleep early, get some blindfolds, ear plugs, soothing music, or whatever you need.
Exercise at least 30 minutes a day.
If you don’t exercise, seriously consider the impacts on your body. Exercise gets your body moving, your blood circulating and your energy in motion. If you work at home or in an office, get up every 30 minutes and walk around. If you have a staircase nearby, run up and down it several times a day. If you can get out for a walk, I highly recommend it for at least 10 minutes once in a day. The great thing is that you can break up your 30 minutes exercise a day into 2-3 segments so you can exercise wherever you are.
Eat your food slower.
The Slow Food Movement talks about eating your food slower to aid digestion, heighten the cooking and eating experience and really enjoying your food. I’m in favor for this because of what it can do to your body’s digestive system. Research shows that eating slower can make you fuller and thus you eat less. Read more about this here on Zen Habits.
Don’t overeat.
Only eat till you are satisfied. Don’t overeat or over-full yourself. Eat with content and till your stomach is satisfied. You can always go and eat something healthy later.
Keep a food journal.
One of the best ways to ensure you keep healthy and stay on track is to keep a food journal and become really aware what you eat. Write down what you eat and drink at every meal time and in between, as well as what exercises you do and when. It’s a great momentum-building tool as well.
Eating well along with exercise will have a great impact on aspects of your life including things like your weight, energy level, your mood and overall health.
Lesson 3: Cultural Influences on Health
Key Questions:
5.
Yoga Therapy
Yoga is a system of techniques that can be used for a number of goals, from simply managing stress better, learning to relax, and increasing limberness all the way to becoming more self-aware and acquiring the deepest knowledge of one’s own self. The core of Yoga’s philosophy is that everything is supplied from within the individual. Thus, there is no dependence on an external figure, either in the sense of a person or god figure, or a religious organization.
No one knows exactly when Yoga began, but it certainly predates written history. Stone carvings depicting figures in Yoga positions have been found in archeological sites in the Indus Valley dating back 5,000 years or more
There is a common belief that Yoga derives from Hinduism yet others see this as a misconception. It is argued that Yoga actually predates Hinduism by many centuries. Ancient seals unearthed in the Indus Valley provide clear evidence of widespread Yoga practice earlier than 3,000 B.C.E.
The techniques of Yoga have been adopted by Hinduism as well as by other world religions. Yoga is a system of techniques that can be used for a number of goals, from simply managing stress better, learning to relax, and increasing limberness all the way to becoming more self-aware and acquiring the deepest knowledge of one’s own
self.
The practice of Yoga will not interfere with any religion. Many Canadian Yoga Association students who have practiced Yoga intensively for many years continue to follow the religious traditions they have grown up in or adopted without conflict.
Even though Yoga does seem beneficial to an individual’s body, mind and behavior, it is not covered by the Ontario Health Insurance Plan. However, the Ontario College of Physicians does approve of Yoga therapy.
Lesson 4: Stress and Health
Key Questions:
6. Importance of Stress Management
It is very important for an individual to learn how to deal with stress in a healthy manner. Stress has both Physical and psychological effects on individuals.
Many health care professionals consider chronic stress a significant risk factor for illnesses such as cancer and heart attacks. One reason is that our body’s physical reactions to prolonged stress may accumulate slowly and go unnoticed in our attempts to adapt to ongoing stress. However, even if it seems we’re building a tolerance to stress, our nervous system is still dealing with an overload which can seriously affect overall health in the long run. One of the most common physical reactions to stress is the tensing of muscles, which can ultimately trigger tension headaches, migraines and other musculoskeletal conditions. Stress is also hard on your digestive system, as it affects which nutrients your intestines absorb, influences how quickly food moves through your body, and can provoke you to eat more or less than you normally do. The disruption of your body’s natural digestive processes can cause nausea, pain, vomiting, heartburn, constipation, acid reflux or diarrhea.
In addition to the various physical effects of stress, it can also contribute to a number of mental and emotional disorders, including depression, anxiety, phobias, and panic attacks. This emotional stress can make it difficult to focus, make decisions, think things through or remember things. Stress may also cause irritability, making you easily frustrated and impatient with others, and can even contribute to depression, anger, feelings of insecurity, and relationship conflicts. While the many physical effects of stress can be overwhelming, it is important not to ignore these psychological effects as they also play a large part in overall health and vitality.
7. “Teach me the things I cannot change, to change the things I can and recognize the difference.”
I personally interpret this by carrying out these actions and behaviors. That is to stop trying to control things that aren’t my place to control. Stop trying to fix things or people that aren’t mine to fix, and possessing the knowledge to determine the difference between the two.
Unit Key Question.
Daily Activity Log a)
Date
Activity
Location
Duration
Level of Exertion
8/7/2014
Soccer
Public Park
1 hr.
4
8/7/2014
Swimming
Recreation Center
45. min
5
8/8/2014
Swimming
Recreation Center
45. min
5
8/8/2014
Mowing Lawn
Home
30 min
2
8/9/2014
Swimming
Recreation Center
45. min
5
8/10/2014
Swimming
Recreation Center
45. min
5
8/11/2014
Swimming
Recreation Center
45. min
5
8/12/2014
Swimming
Recreation Center
45. min
5
8/13/2014
Swimming
Recreation Center
45. min
5
Daily Nutrition Level b)
8/7/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level
7:00 am
Cheerio’s, glass of water
Medium
G,D
3
12:00 pm
Eggs and Toast with glass of milk
Medium
M, G, D
5
4:45 pm
Rice and Chicken Breast, and broccoli
Large
M,G,VF
5
8:00 pm
Bowl of Ice cream
Small
D
1
8/8/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 6:50 am
Fruit and Yogurt
Medium
VF, D
2
12:15 pm
Turkey Sandwich and BBQ Chips with Diet Coke
Medium
G,M
5
5:30 pm
Roast beef, mashed potatoes and spinach
Large
M, VF
5
9:00 pm
Ham Sandwich
Medium
M,G
3
8/9/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 7:30 am Bagel w/ Cream cheese and Glass of orange juice
Small
D,G
3
11:45 am
Ham Sandwich, with Diet Coke
Medium
G,M,D 5 5:00 pm
Spaghetti and Meat Sauce
Medium
G,VF,M
5
7:30 pm Salad with dressing
Small
VF
2
8/10/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 7:30 am
Cheerio’s, glass of Juice
Medium
D,G
3
12:00 pm
Kraft Dinner
Large
D,G
5
5:00 pm
Fish and Rice with Diet Coke
Medium
G,M
5
8:12 pm
Bag of Chips
Small
VF
1
8/11/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 8:00 am Eggs, bacon, toast w/juice
Large
M,G,VF
5
1:00 pm
Salad
Large
VF
2
5:30
Steak, Baked Potato w/sour cream and salad
Large
M,VF,D
5
7:00
Coffee/Black
Medium
NA
0
8/12/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level 7:20 am
Cheerio’s
Large
G, D
4
11:30 am
Eggs and Toast with glass of juice
Large
M,G,VF
5
6:00 pm
Meat Loaf, mashed potatoes and cooked carrots Large
M,VF,D
5 9:00 pm
Blueberry Pie medium VF,G
1
8/13/2014
Time
Food and Beverage
Portion Size
Food Groups Satisfied
Hunger Level
6:10 am Two croissants and coffee
Small
G
2
11:00 am
Pancakes with syrup, glass of milk
Medium
G,D
3
3:00 pm
Chicken noodle soup and diet coke small M,G,O
3
6:00 pm
Beef Stew
Large
M,VF,O
5
10:00 pm
Popcorn with diet coke
Medium
G,O
2
c)
I feel that I am very physically active
I am very happy with my pursuit of physical fitness
My current lifestyle is consistent with my good physical health in the future with the exception of smoking cigarettes. Quitting smoking is a longer term goal that I have set for myself.
d)
In my own opinion my diet consist of 90% of nutritious food, and the other 10% “junk food” if that is how the course likes to refer to it.
According to the Canada’s Food Guide I would say that 70% of my diet fits the recommended intake for each day.
I believe that my diet does support a healthy life style because it gives me the ability to stay focused and participate in physical exercise on a daily basis.