wellness portfolio

RESEARCH

Source: www.nutritionix.com

DAY 1 - 1169 calories

- 1 cup of milk (1% fat) = 1 cup; 208 calories.

- Asian Chicken Salad = 3 cups (355 grams); 554 calories.

- Rice = 1 cup (158 grams); 205 calories. + Pork = 85 grams; 202 calories.

DAY 2 - 1165 calories

- 1 cup of milk (1% fat) = 1 cup; 208 calories.

- Caesar's salad = 3 cups (305 grams); 481 calories.

- Rice = 1 cup (158 grams); 205 calories. + Chicken = 127 grams; 271 calories.

DAY 3 - 1169

- 1 cup of milk (1% fat) = 1 cup; 208 calories.

- Asian Chicken Salad = 3 cups (355 grams); 554 calories

- Rice = 1 cup (158 grams); 205 calories. + Pork = 85 grams; 202 calories.

Reflection + Action Plan (1/2)

On average, I consume about 1167 calories a day. According to the Academy of Nutrition and Dietetics, for someone my age who is not active, the calorie requirement is 1,800 calories a day. I'm about 700 calories off of the needed amount of calories. Side effects of lack of calories include rapid weight loss, iron deficiency and low protein levels that affect the immune system’s ability to fight off colds, the flu, and more serious illnesses.

Therefore, in order to make sure I don't experience rapid weight loss, iron deficiency, or low protein levels that weaken my immune system, I must eat as much as 1,800 calories a day. A way to accomplish that is by adding something else into my breakfast that isn't just a cup of milk, or eating more at lunch.

SMART GOAL (2/2)

By December 1, 2018, I will increase my calorie intake by at least 800, by looking up foods containing many calories and adding them into my breakfasts and lunches, in order to reach the needed calorie intake for someone my age to avoid weakening my immune system.

S - Specific:

M - Measurable: Measure my calorie intake by looking up the calories that are in the foods I consume.

A - Attainable:

R - Realistic:

T - Time Bound: Deadline - December 1, 2018.

Reflection + Action Plan (1/2)

Reflection: I get on average 6 hours and 50 minutes of sleep each night, which does not reach the needed 8 to 10 hours that are needed for a 15 year-old to function at their best. I wake up at the same time every school day, but go to sleep late at inconsistent times due to school obligations. Although it's not irregular for teens my age to have a messy sleep schedule, it still can lead to negative effects; as a result of my sleep schedule, my biological clock already runs a little differently than it should, and if I continued with this same sleep schedule, I could end up developing sleep disorders such as narcolepsy and insomnia.

Action Plan: In order to get the needed 8-10 hours of sleep to function properly, I'd obviously have to go to sleep earlier than I normally do. Sometimes I can't do that, however, as I stay up late to finish assignments and study. A solution I have for this is to go to sleep earlier on weekends, for those are the days I don't need to worry about completing assignments and I am able to sleep in.

SMART GOAL (2/2)

By December 1, 2018, I will increase the average amount of hours of sleep I get a week by sleeping earlier/sleeping in on weekends in order to lower my chances of getting sick and avoid impairing my cognition and decision-making, and I will do so by tracking the times I go to sleep and wake up.

S - Specific:

M - Measurable: I can measure the amount of sleep I get by tracking when I go to bed/wake up.

A - Attainable:

R - Realistic:

T - Time Bound: Deadline - December 1, 2018.

Research

• Sleep can help you to eat better and manage the stress of being a teen.
• Biological sleep patterns shift toward later times for both sleeping and waking during adolescence -- meaning it is natural to not be able to fall asleep before 11:00 pm.
• Teens need about 8 to 10 hours of sleep each night to function best. Most teens do not get enough sleep — one study found that only 15% reported sleeping 8 1/2 hours on school nights.
• Teens tend to have irregular sleep patterns across the week — they typically stay up late and sleep in late on the weekends, which can affect their biological clocks and hurt the quality of their sleep.
• Many teens suffer from treatable sleep disorders, such as narcolepsy, insomnia, restless legs syndrome or sleep apnea.
• Teenagers do not get enough sleep for a number of reasons:
• Shift in sleep schedule. After puberty, there is a biological shift in an adolescent’s internal clock of about 2 hours, meaning that a teenager who used to fall asleep at 9:00 PM will now not be able to fall asleep until 11:00PM. It also means waking 2 hours later in the morning.
• Early high school start times. In most school districts, the move to high school is accompanied by an earlier school start time. Some high schools start as early as 7:00 AM, meaning that some teenagers have to get up as early as 5:00 AM to get ready for and travel to school.
• Social and school obligations. Homework, sports, after-school activities (often occurring during the evening), and socializing lead to late bedtimes.
• Not getting enough sleep affects your emotional regulation.
• Sleep loss affects how you think; it impairs your cognition, your attention, and your decision-making.

Source: National Sleep Foundation and Nationwide Children's Hospital.

REFLECTION - How Does This Impact My Health?

As stated before, breast self exams are used to detect breast cancer in the early stages. The exams don't prevent breast cancer, but performing the self exams at least once a month impacts my health by helping me know what is normal for my body and what isn't, and helps me ensure that my body is healthy.

Source: National Breast Cancer Foundation

Physical Activity Log

(Not including weekends)

4 - Thurs.

1 - Mon.

3 - Wed.

5 - Fri.

6 - Mon.

2 - Tues.

7 - Tues.

7:20 - 7:30: Walk to the bus stop

7:50 AM-8:05 AM: Walk through the hallways.

3:30 PM-3:40 PM: Walk home from the bus stop.

(35 minutes Cardiovascular exercise)

Reflection + Action Plan (1/2)

Reflection: Obviously, I am not the most physically active person, although I am consistent. Technically, I do get around 35 minutes of exercise a day (on weekdays), but it's limited to mainly briskly walking, when someone my age should be exercising for about 60 minutes a day and varying their workouts. If I continued with this lifestyle, consequences that could occur in the future for not getting enough exercise/burning enough calories include low energy, stiff joints, osteoporosis, poor posture, and becoming overweight.

Action Plan: Something I could do in order to improve my physical health and avoid facing any of the consequences listed above is exercising for about 20-30 minutes after school, by jogging or doing push-ups or something similar to those activities. That way, I can exercise for about 60 minutes a day, strengthening my body and improving my metabolism in the process. This goes hand-in-hand with my log, reflection, and action plan for my nutrition; if I improve the amount of calories I consume and the amount of calories I burn, I can improve my physical health and immune system.

SMART GOAL (2/2)

By December 1, 2018, I will have improved my physical health by regularly doing various exercises for about 30 minutes after school, every weekday, in order to burn the same amount of calories I consume, which will increase the overall amount of exercise I get a day, which will help strengthen my body and metabolism.

S - Specific:

M - Measurable: I can track the calories I consume, and look up exercises that will help me burn that amount.

A - Attainable:

R - Realistic:

T - Time Bound: Deadline - December 1, 2018.

Research

• When you lose weight without exercise, your body breaks down muscle mass for energy, which results in burning fewer calories.
• Teens should get at least one hour of exercise daily.
• (This might involve walking briskly, taking a dance fitness class, riding your bike or playing sports. Being active burns calories naturally so that you won't have to cut back on healthy food to lose weight.)
• It's also important to strengthen your body so that your muscles help boost your metabolism.
• (Doing push-ups, gymnastics and yoga also count as exercise. One or two sets of a weight exercise that trains every major muscle group -- the hips, shoulders, chest, back, arms, legs and abdomen -- two or three times per week as part of your one-hour daily routine is beneficial to weight loss.)
• Up to age 13, girls should take in 1,400 to 2,200 calories daily, depending on how much physical activity they regularly pursue. The more active the girl is, the more calories she should consume. Girls ages 14 through 18 need 1,800 to 2,400 calories a day, again depending on physical activity.

(Sources: www.livestrong.com + BBC)

Risk Behaviors

(Some that I experience)

Source: https://paradigmmalibu.com/

1. Having Unhealthy Diets

Risky behavior that leads to unhealthy diets include not eating the right amounts of fruit or drinking fruit juices, not eating any vegetables, not drinking milk, drinking sugar based drinks such as sodas, not eating breakfast.

2. Inadequate Physical Activity

Risky behavior that leads to lack of physical health is not getting enough exercise, which includes the following risk factors: not doing any cardiovascular activity in the last week, not attending Physical Education classes, playing video games or spending time on the computer for 3 or more hours per day, watching television for 3 or more hours per day.

3. Behaviors that Contribute to Unintentional Injuries and Violence

Examples include riding a bicycle without wearing a helmet, not wearing a seat belt when riding as a passenger in a car, riding in cars with drivers who had been drinking, and texting while driving a vehicle.

Reflection

How do these behaviors impact my health? How can I avoid these risks?

Having an unhealthy diet, as I stated before when analyzing my nutrition log, can impact my health by leading to me experiencing rapid weight loss, iron deficiency, and a weakened immune system. To avoid any of those consequences, I should add in more fruits to my diet, eat more vegetables, and eating more at breakfast.

Having an inadequate amount of physical activity (the recommended is 60 minutes a day) can lead to low energy, stiff joints, osteoporosis, poor posture, and becoming overweight. Because the quarter's about to end, however, that means that physical education classes are right around the corner, and once those start, it is likely I'll be able to boost the amount of exercise I get and vary type of exercises I engage in, resulting in a less likely chance of facing any of the consequences of not getting enough exercise.

Participating in behaviors that contribute to intentional injuries obviously leads to injury, and such activities include not wearing a seatbelt while riding in a car and texting while driving. As of right now, I can't drive, so the chances of me texting while driving are 0% (and I plan on keeping it that way, even when I'm able to drive). Rarely do I ever ride in a car now without wearing a seatbelt, but I included it in my list because I have experienced that in the past, when my parents would drive me to school when I was in elementary school, since it was very close to where we lived. In order to avoid getting injuried, I always wear a seatbelt when riding in a car.