2. Creating a wellness plan 1. I have created goals to eliminate bad eating habits. 2. I have made fitness goals for my lifestyle. 3. Sample daily menu examples. 4. Exercise schedule. 5. Stick to my goals to maintain a healthy life.
3. My Diet Plan Prior to this class, my eating habits where not healthy at all. Recently, I have noticed that my diet has improved tremendously. Throughout the whole class, I have learned more in deep of the importance of nutrition and the importance in our body. I noticed that before this analysis and the class, I didn't eat lot of fruits, vegetables, and dairy. My proteins and grains where stable.
4. Comparison (Before Behavior Modification) • Breakfast: Eggs, beans,white bread, coffee • Lunch: Fried chicken, white rice, Apple juice • Dinner: Cesar salad, apple juice
5. After (Behavior Modification Behavior) • Breakfast: oatmeal,banana,yogurt. • Snack: Apples, or peanuts • Lunch: Green salad, tomatoes,avocado, and fruits. Drink water • Dinner: Grilled chicken breast, steamed vegetables, wheat rice.
6. My Diet Goals • During my journal analysis, I noticed I was low on vegetables and fruits. • Protein was over presented. Sometimes I over ate them. • Continue to follow the behavior modification cognitive restructuring. • Balance my fruits, vegetables, proteins, grains, and dairy diet. • Eat more vegetables and fruits than proteins.
7. A recommend dietary Allowance (RDA) is the estimated amount of nutrient (or calories) per day considered necessary for maintenance for a healthy life.
8. My next slide will show what I am eating each day. The meal plan I am following.
9. Fitness • Physical activity is one of the most important things to do for your health • It controls your weight. • Reduce risk of cardiovascular disease. • Strengthen bones and muscles. • Improve immune system.
10. Fitness Goals • Work out at least 3 days a week. • Get a gym membership • Follow my workout plan • Walk the dogs • Go to Zumba
11. Work out plan • Monday (day 1)-rest • Tuesday (day 2)- Run or walk ( 30-60 mins) • Wednesday ( day 3)- Cardio, push ups, sit ups • Thursday (day 4)- Run or walk (30-60 mins) • Friday (day 5)- Rest or Zumba
12. My main fitness goal is to make sure I walk or run at least 30-60 mins a day. I also want to start going to zumba/dance classes to burn fat and do high intensity workouts at least 3 times a day. Most importantly just keep active and dont stop.
15. : The goal that I chose is Cognitive restructuring which changes our frame of mind. For example, after a hard day, avoid using alcohol or comfort foods as quick relief for stress. Instead plan for healthful, relaxing activities for stress reduction. For example, take a walk around the neighborhood or have a satisfying talk with a friend. The reason why I chose this behavior modification is because I find this to be my biggest mistake when it comes to my diet. When I feel stress, I tend to look to eat sweets. For example, I like to eat ice cream because it is my favorite dessert and it is already on my mind that it makes me feel better inside and become unstressed. Sometimes when I feel too tired, I tend to just sit and watch TV or lay down to read a book or be on my phone, instead of going out to work out. I plan to instead of eating ice cream when I feel stressed, I am going to go out for a walk either at the mall, store, or around my block. When I feel tired, I am going to work out either at the gym or at my house because being tired it’s something that I put on my mind when it’s not true. If I work out, my body will feel better and I will also not feel stressed out.
16. Supplements I am planning to take some multi vitamins, with different types of vitamins all in one. Biotin for my skin, hair, and nails, and also some omega-3 fatty oils to get the essential nutrients.
17. Relapse Prevention Plan Monitoring my food and exercise will help me stay on track of my goals. That way I can see how much I have improving, or if I haven’t and what area I need to work on. I will keep a record to make sure I am on track and make changes on the areas I need to. Weighting myself daily will also help me check if my wellness plan is working. It will also help me make better healthy choices throughout the days. Social support will also be a big component in my plan. I plan to involve my family and friends that way they can support me with my goals. Once they know what my goals are and what I am planning to do, I am sure they will help me stay on track and make sure I do the right choices. Hiking with friends, going out for walks, or even just walk around the mall will help. Also cooking better healthy meals will not only benefit me, but also my family </div>
18. Wellness Summary By setting specific goals for my nutrition and physical activity, I am hoping I can improve my overall wellness. I am so happy I took this class because I have learned so much. Not only I want to be able to accomplish my goals I have set for myself, but I also want to be able to educate and share what I have learned with others, that way they are aware of how important nutrition is and why it is important to eat healthy and maintain a physical activity.
