My "aha" moments

Chapter 1
•1 in 3 American men and 1in 5 American women have no regular health care.
•college students face a variety of wellness challenges, from stress to sleep deprivation to unhealthy food options. But many students make healthy lifestyle choices and enjoy high level of wellness.
•Being smart about setting goals "SMART" specific, measurable, attainable, realistic, time frame-specific.
chapter 2
• sleep occurs in two phases:rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep.
•Hatha yoga the most common yoga style practiced in the United States, emphasizes physical balance and breath control .
•the most important starting point for a successful stress-management plan is to learn to listen to your body.
Chapter 3
•maslows hierarchy of needs (balance of everything)
• A positive self-concept begins in infancy. The knowledge that he's loved and valued by his parents give this baby a solid basis for lifelong psychological health.
•college offers many antidotes to loneliness in the form of clubs and organized activities sports and just hanging out with friends.
Chapter 7
•examples of addictive behaviors- compulsive gambling , compulsive exercising,work addiction, sex and love addiction,compulsive buying or shopping , Internet addiction.
•In addition to being one of the most popular psychoactive drugs caffeine is one of the most ancient.
•Hallucinogens alter perception feelings and thought and may cause an altered sense of time, visual disturbances and mood changes.
Chapter 8
•there are also several medical treatments for alcoholism: disulfiram, naltrexone, injectable,acamprosate.
•2.8 million Americans age 12-17 are current tobacco users.
•high-tar cigarettes made up 93% of the domestic cigarette market in 2006.
Chapter 10
•cardiorespiratory Endurance Exercises- frequency,intensity, time (duration) type,the warm-up and cool down.
•Exercise program  can be divided into three phases- beginning phase, progress phrase, maintenance phase.
•REST, ICE, COMPRESSION and elevation (RICE) are treatments for minor muscle and joint muscles.
Chapter 11
•calipers are used to perform skinfold measurements, which is a simple and inexpensive way to determine body fat levels.
•about 10% of infants and toddlers have BMIs above the normal range, as do 18% of teenagers.
•a 16 -ounce whole milk latte has 265 calories, and a 20 ounce bottle of regular soda has 227 calories. Beverages have a huge impact on calorie intake.
Chapter 16
•only 6% of rapist ever spend a day in jail for their offense.
•about 12,000 sexual harassment charges are filed with the EEOC each year.
•being a victim of teasing,bullying or rejection may lead to aggressive behavior or violence.

Stress and Psychological health

Rule #8: Stressed brains don't learn the same way.

After reading this section and watching the video I truly gained much knowledge. I'm that person who stresses so much and I think I never stop and try to fix that problem. The post taught me that I need to give my brain a break and how our brains can only handle 30 seconds of stress and isn't meant for long stress periods. I want to fix that because by me fixing that problem I will benefit and so will my son and my husband. I need to have control of my stress so I can let my brain relax and be healthy :)... A for the movie it helped me know how I can fix that! By aerobics, simple workouts 3 times a week will increase a long happy life. Also decrease my risk of having altimiers and living a Long life. That the benefits of exercise can do alot to a brain too!!! I defintly will take this great knowledge and advice forever!!!!

nutritional jounal-My Two day Food Log/Questions

Friday june 29th

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Chiquita - Organic Banana, 0.5 Banana (126 g)	55	15	0	1	0	10
Sara Lee - Soft & Smooth - Plain Mini Bagels - Made With Whole Grain, 1 Bagel (37g)	100	20	1	3	140	4
Raspberries - Raw, 10 raspberries	10	2	0	0	0	1
Add Food Quick Tools	165	37	1	4	140	15
Lunch
Starkist Tuna Pouch - Low Sodium Chunk Light Tuna In Water, 1 pouch (2.6 oz or 74g)	70	0	1	17	100	0
P.F. Chang's China Bistro - Steamed Vegetable Dumplings, 4 dumpling	180	44	0	8	688	0
Add Food Quick Tools	250	44	1	25	788	0
Dinner
Sushi - Safeway - California Roll, 10.5 pieces	683	14	16	4	175	4
Add Food Quick Tools	683	14	16	4	175	4
Snacks
Barlett - Green Pear, 1 medium	93	25	1	1	2	16
Nuts - Pecans, 12 pieces	200	4	22	3	0	1
Ww - String Cheese , 1 stick (24 g)	50	0	3	6	150	0
Add Food Quick Tools	343	29	26	10	152	17
Totals	1,441	124	44	43	1,255	36
Your Daily Goal	1,200	165	40	45	2,500	24
Remaining	-241	41	-4	2	1,245	-12
	Calories	Carbs	Fat	Protein	Sodium	Sugar

your Food Diary For:

Saturday June 29, 2013 

Breakfast	Calories	Carbs	Fat	Protein	Sodium	Sugar
Lactaid - 2% Milk, 1 cup	130	13	5	8	125	12
General Mills - Multi Grain Cheerios Cereal, 0.75 Cup	83	18	1	2	90	5
Add Food Quick Tools	213	31	6	10	215	17
Lunch
Freshly Frank - Chicken Salad, 1 container (3 cups ea.)	330	33	12	21	600	9
Add Food Quick Tools	330	33	12	21	600	9
Dinner
Pasta - Spaghetti Noodles-Whole Wheat (5) Corrected-Kmj, 1.13 oz 1/2 cup cooked	101	23	1	4	0	2
Squash - Zucchini, includes skin, raw, 0.75 cup, chopped	15	3	0	1	9	2
Onions - Raw, 0.38 cup, chopped	25	6	0	1	2	3
Beans - Green Beans , 1 container (3 oz ea.)	105	24	1	6	3	6
Add Food Quick Tools	246	56	2	12	14	13
Snacks
Watermelon - Raw, 1 cup, balls	46	12	0	1	2	10
Generic - Baked Cheetos, 20 pieces	76	12	3	1	135	1
Ariel - Grapes - Seedless Grapes Green, 0.75 Grapes	2	1	0	0	0	0
Generic - Sunflower Seeds; Hulled and Raw, 4 g	23	1	2	1	1	0
Cheetos Natural - White Cheddar Puffs, 32 pieces	150	16	9	2	290	1
Add Food Quick Tools	297	42	14	5	428	12
Totals	1,086	162	34	48	1,257	51
Your Daily Goal	1,200	165	40	45	2,500	24
Remaining	114	3	6	-3	1,243	-27
	Calories	Carbs	Fat	Protein	Sodium	S ugar

MY DAILY CARB INTAKE WAS AROUND 130 GRAMS PER DAY.

540 CALORIES DUE TO CARB INTAKE PER DAY.

ABOUT 70% TAKE MY CARB CHART.

I OVER DUE IT OF CARBS BECAUSE MAKES ITS TAKING OVER MY ENTIRE CHART.

CHEETOS AND MILK.

INTAKE AROUND 40 GRAMS OF FAT PER DAY.

360 CALORIES FROM FAT INTAKE.

15 % ARE COMING FROM FAT/PROTEIN.

I THINK IM LOW IN FAT INTAKE.

I ALWAY WATCH MY CHOLESTROOL INTAKE SO IM LOW ON CHOLESTEROL

I CONSUME UNDER 200 MG OF CHOLESTEROL PER DAY SO IM UNDER THE AVERAGE.

MY PROTEIN INTAKE IS OVER 45 GRAMS.

WHICH IS 180 CALORIES.

IM PRETTY HIGH ON MY PROTEIN INTAKE.

I EAT LOTS OF MEATS THATS PROBABLY WHY.

MY SALT INTAKE IS PRETTY AVERAGE AND CAN BE BELOW AVERAGE.

I THINK MY SEASONINGS HAVE LOTS OF SODIUM SHOULD TRY MORE HEALTHIER WAYS TO SEASON THINGS.

THIS WAS A GREAT WAY TO FOCUS MORE ON MORE SPECIFIC AREAS IN MY DAILY NUTRITION. I REALLY ENJOYED MY DAILY LOG. I THINK THAT I CAN FOCUS MORE ON THE AREAS I NEED MORE HELP WITH NOW. I ENJOYED LOGGING MY FOOD AND KEEPING TRACK I WILL KEEP THIS APP AND CONTINUE TO LOG MY FOOD OR TO JUST CHECK OUT WHATS IN MY FOOD.