Environmental Health

1. Can humanity (people) and nature (naturally occurring living things) thrive (grow, flourish) simultaneously (at the same time)? Explain.

I believe that humanity and nature can't thrive simultaneously. For the humanity to thrive, survive and develop, one must be destroyed. For example, we started to destroy the nature to develop lands. We started to destroy the population of animals for food resources. Chickens, cows, and lams, they are all eaten by the humanity. Why do you think we have protected areas? In danger species? Protected Animals? This is all because we destroyed too much of the nature and now we need to protect them in order for us to get resources to thrive. Right now, there are trees breaking down to provide the humanity more area to live. What does this tell you? We are all killing the nature in order for us to thrive in this planet. There are few forests and jungles in this world. Therefore, I would like to say that one must be destroyed for the other one to thrive.

Food Label Worksheet

FOOD LABEL WORK SHEET

CY _____/20 points

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? Nestle Far Free Yogurt
1. What is the serving size? 135g
2. How many servings per container? 1
3. How many calories per serving? 117 kcal
4. How many calories are from fat? 0.2g
5. What percentage of each serving’s calories comes from fat? 0.17%
(Do the math yourself.)

6. What is the total fat percentage of your food? 0.17%
Is this content Low/Moderate/High? LOW
7. What is the saturated fat percentage in your food? 0.08%
Is this content Low/High? LOW
8. How much of your diet should come from saturated fats? 25 grams (1% of your total calories)

9. What is the difference between saturated and unsaturated fats? Saturated fats have low density and unsaturated fats have high density. Saturated fats are bad for our body and diet but unsaturated fats are good for our body and diet.

10. What is the percentage cholesterol in your food? 3.4%
Is that Low/Moderate/High Low
11. How much sodium is in your food? 65.8%
Is this content Low/Moderate/High? High
12. What is the carbohydrate content of your food? 20.2%
Is this content Low/Moderate/High? High
13.What is the sugar content of your food? Very Low
Is this content Low/Moderate/High? Low
14. Why are sugars not good for you? They bring up your insulin levels and causes your body to store calories as fat

15. How much fiber is in your food? 0.0 (Very Low)
16.Why is fiber good for you? It allows your body to easily digest your food.
17. How much protein is in your food? 5.3g
Is this content Low/Moderate/High? Low
18. What is the Vitamin A , Vitamin C, Calcium, and Iron content of your food?
Vit. A Very Low
Vit. C Very Low
Calcium 162mg
Iron Very Low
Are these amounts adequate? Vitamines are very low but calcium is extremely high. However, Nestle yogurt is just a snack therefore, it dosen't affect extremely if you just take one serving.

19. Overall, what would you say is the nutritional value of your food? Is it good for you? Why or why not? I'll say that my food is moderate but more on the bad side. It is because the vitamins are very low and they are using more calcium, sodium and fats. Therefore, it is just good for one serving as a snack not for daily diet.

FitDay Nutrition Project

Weekdays

Looking at this graph, you can see

my average weekday diet. As you can see from the graph, it shows that carbohydrates take the most part of my diet. It is even higher than the half of my diet. My diet should be more balanced e

ating protein more than usual. Carbohydrate is just taking too much part of my diet during weekdays. This is because Im korean, I tend to eat rice more than anything else. During school, I'll eat a piece of spicy chicken with a bowl of fried rice. This is my usual lunch and also for my breakfast and dinner, I'll also eat rice because my whole family's diet is based on rice. Therefore, now on I would l

ike to eat more fish, cheese which goes under the category of protein. I should control on my carbohydrate which is basically rice for me. I can limit my access to carbohydrate such as eating only two bowls of rice everyday. By analyzing this graph, I became more aware of my diet and got my chance fix my diet in order to improve my nutrition accessibility.

This is graph shows the average daily nutrition in percentage. It shows how my diet is balanced or not. Looking at this bar graph, it is obvious that my diet is no

t really well-balanced. Obviously, my carbohydrate is rate is way above the cart. The nutritions that I have to work harder to get more accessibilities are fiber, vitamin D and calcium. Therefore, for calcium, I'll eat more vegetable such as mustard greens, broccoli, spinach and turnips. Also, for vitamin D, I can get more accessibility by eating more salmon, tuna and milk. I can get more fiber by eating more fruits and vegetables. Therefore, I decided to eat two apples everyday after my dinner.

This graph is like the overall finishing data of my average food diet. It shows the calories that I get and the calories that I bruned. From the graph, I burned 3599 calories and gain 3324 calories. I gain less than I burn, which is good for me

because this graph shows that I'm loosing my weight at the moment. However, I would like to increase the calories I burn and decrease the calories tha

t I eat. Therefore, I need to do more exercise than usual and eat less. By going over these graphs, now I truly understand what I should do to work on my diet.

Weekends

From this graph, you can see my more balanced diet during the weekends. No alcohol rate and fat,protein and carbohydrate rate are all well-balanced than my weekdays' diet. It is because my mom really cares about my diet and she has more time to take care of my time. During weekdays, my mom has to attend to meetings and stuff. However, during weekends, she has more time to spend with us which

means she has more time to cook healthier food for us. Even thought my weekend diet is pretty well-balanced, I still have to try to increase the protein rate. I can gain more protein by having more chicken breast.

Looking at this graph, my other nutritions are very good except few vitamines. My vitamine-D, vitamine-A, vitamine-E, fiber and calcium rates are really low. Especially when you look at my Vitamine-D rate, it is the lowest, almost reaching the maximum rate. You can even get vitamin-D by staying in the sun. However, I don't spend a lot of time outside during the weekends. Now, this chart shows me real serious problems. Now to raise my vitamine rates, I should drink fresh homemade fruit juice during weekends. More vegetables, more colorful diet, apple (red), lettuce (green), honeydew (yellow) and gold kiwi (gold). By following these rules, I can improve on my vitamine rates.

My mom, taking care of my diet during the weekends, helped me to decrease the calories I eat. However, I still have volleyball tournament and games every weekend. I also work out or swim to increase the amount of exercise time. The calories I bruned, is still almost the same as during the weekdays, it's just my calories eaten. This decreased because I have more time to take care of my diet during the weekends. I want to keep this calories rate, however I would like to increase more calories I burn. Therefore, I should work out more or try to be active during the weekends. I can hang out with my friends playing basketball.

Comparison

I believe I take care of my diet more during weekends because I have more time. During weekdays, I have volleyball practices, tuitions, homework, tests and other school works. Trying to do this whole thing in five days takes away my time to take car of my diet. However, I have more time during weekends. I have time to take of my body and spend more time exercising and making me healthier. However, I should take of my diet more during the weekends. I should try to eat more vegetable than oily, fried foods. On the other hand, I try to keep the same exercise rate during both weekends and weekdays.

Decision Making Model

A. State the decision that requires a decision

Will I be peer pressured in doing drugs, alcohol, smoking and sex?

B. List all the possible choices

1. Yes

2. No

C. Consider the consequences and your values

1. If I choose YES

• My parents won't trust me anymore and I am going to get in a big trouble. (School and Parents)
• I won't be able to concentrate during classes
• Even though I am going to loose my friends, I can get attention form some people. In other word, I can be popular
• My physical health will be in a bad condition and putting me in a condition where I can't tryout for any sports
• I can experience new stuff and have fun
• My self-esteem can drop going through all the troubles
• I can get in more serious trouble while I'm drunk, having sex and taking drugs

2. If choose NO

• My parents will be proud of me and trust me more
• I can feel very left out when I hang out with my friends because they will think that I am too scared to try new things
• My self-esteem will raise because I will be so proud of myself with my decision
• I can concentrate more on my academic and intellectual side
• I can prove to myself that I can make right choices

D. Decision?

By going through the consequences depending on each decisions, I think saying no to drugs, sex and drinking is a better choice. Saying no brings more positive consequences than negative consequences. Saying yes brings more negative results than positive results. Therefore, I would like to choose the decision with more benefits and advantages.

E. Re-evaluate

I will re-evaluate my decisions when I get to really face these problems. Therefore, this might happen during my junior or senior year.

Goal Setting

1. The area or I would like to change or improve is:

I would like to get fit proportionally (My body far should be below 10%), however I would really like to work on my chest muscle, biceps and triceps. I would also like to get my GPA above 4.0 at the end of the first semester with my extra after school activities.

2. Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel area that you want to work on achieving.
From the Wellness Wheel, I would like to work on my physical, emotional and intellectual side.

3. What health benefits would you receive if you made a change in this area?
I would be better at volleyball,swimming and badminton which can help me to be in varsity for next year. Also, if I raise my GPA above 4.0, it is going to benefit my future, such as going to a good college. Also, I can prove my parents that I can raise my GPA and I can do my work by myself.

4. What difficulties might make achieving this goal a challenge?
I need to use my time wisely. I might not have time everyday to go to gym and work out. Therefore, I need to use my prep and after-school to finish my work. I also need to spend less time playing games and facebook.

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

My parents and my friends.

In what way will they help you?

My parents can support me when I think I'm failing and when I want to give up. My friends also can help me by supporting me and helping me to improve on my weaknesses. Both, my parents and my friends, can motivate me harder, so I can take my challenge and achieve my goals.

6. Three specific steps involved in making this change/improvement are (be specific)

a. Checking my facebook, after I'm done with my homework (Less Facebook)
b. Training at least three days per week. (Tuesday, Saturday, Sunday) spending at least 30 minutes at the gym.
c. I should sleep early. I should get my work done first so I can get enough sleep for the next day which can help me on both academic and health side.

7. How will you record of your progress?

Checking my weight every week. I can record my weight every week and make it into a graph and observe the change. For academic, I can check my GPA by powerschool. I should find my weight decreasing and I should find my GPA increasing.

8. Date you will start / have started:

Friday, 2011-9-2

9. Date you are going to complete:

At the end of the first semester

10. Reward for completion (should be appropriate):

Next year, I can make varsity sports and I can impress my parents by showing better GPA. Of course, it is also going to increase my self-esteem. I can be more confident with my sports and physical ability.

Self Esteem

• 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 wi th 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.

1. Take pride in your opinions and ideas.

For me, it's really hard to take pride in my opinons and ideas. I tend to listen to others first. I always think I'm wrong and fix my thoughts by listening to others. I always worry that my ideas might be wrong, therefore I really don't share my ideas with others. However, I sometimes realize that my ideas are right and I should be more confident with my opinions. Therefore, I would really like to improve on this and take pride in my opinions and ideas.

2. Try new things.

I don't feel comfortable trying new things. It is because, for me, trying new things mean stepping into a different level where I have no ideas and information. Therefore, I think trying new things can fail me easily. However, I saw people trying something new and finding themselves enjoying and finding something new that they are good at. Therefore, I want to try new things and enjoy just like others.

3. Try to stop thinking negative thoughts about yourself.

I would really like to improve myself on this category. Before my tests or quizes, I always think that I didn't study enough and I am not prepared for this test. I tend to criticize myself that I am going to fail this test and this kind of negative thoughts do bring bad results such as getting too nervous on simple quizes. Therefore, I need to stop thinking negative thoughts about myself and be more confident and higher my self-esteem.

Wellness Continuum

I got a 16 out of 20. However, I wasn't really surprised with my score because I knew I was going to get around 15. I always knew I was eating my food too salty. Also, I always sleep late which takes away energy from my brain and makes my day really hard. On the other hand, there were also good things that I was doing well. I really do think about my health and body all the time. Therefore, I try to control my diet and exercise. I eat right amount of fruit and vegetable everyday. I don't smoke and drink alcohol and I will never try. I also like to make my friends and myself to be happy, therefore I give positive compliments to others all the time. From now on, to make my body healthier, I should start thinking about my safety such as, wearing a helmet when I am riding a bicycle. Second, I really need to take my time to rest. I should sleep early to make my brain function well on the next day.