HEALTH 7 - WELLNESS CHOICES

Lesson 1Your Standards of Health

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Questions for thought

Have you ever thought about your personal health choices?

What are personal health choices? Why are they important? How do you know if you are making healthy choices?

Personal Health Choices

Personal health choices are decisions you make about physical activity, good nutrition, positive personal relationships, and positive attitudes toward yourself and others. They are important because all your daily personal choices affect your health. In this lesson you will examine standards for good health. It is hoped that the knowledge you gain will help you to make wise decisions about your personal health and wellness.

How are you Affected?

Health choices affect you in the following three ways:

Physical health is your body’s ability to handle your daily activities. Physical health allows you to do things without getting tired or ill.

Emotional health is your ability to deal with the people and events in your daily life. It affects your feelings and how you react to others.

Intellectual health is your ability to think about what happens to you on a daily basis. It involves how you learn and how you solve problems and make decisions

Brainstorm Ideas

What guides are wellness choices?

Many individuals and organizations work to promote good health. For example,

Canada’s Food Guide to Healthy Eating suggests choices to promote healthy eating habits.

Many programs encourage people to stay physically active in their daily lives.

Health professionals advise getting the proper amount of sleep needed to maintain energy. These standards become a measure by which you can make choices about your personal health and wellness.

Choices affect your health

Making w

ise food

choices

getting enough

sleep

regular physical

activity

taking

tim

e fo

r

rela

xatio

n

workin

g pr

oble

ms

out c

onst

ruct

ivel

y

paying

atte

ntion to

safe

ty

making poor food

choices  

insufficient sleep

little

phy

sical

act

ivity

react

ing with

out thinkin

g

little time for relaxation

inattentiv

e to sa

fety

How do I know??

How much sleep is enough? What kinds of foods do I need? How much water should I drink daily? How much time do I need for relaxation

and reflection? How physically active should I be? How can I use problem-solving and

decision-making processes?

Food Choices – Canada Food Guide

Food Guide Categories

Most foods are divided into the following four food groups:

grain products (bread, cereal, pasta, rice) vegetables and fruit (fruits, veggies,

juice) milk products (milk, cheese, butter,

yogurt) meat and alternatives (meat, fish, eggs,

beans, nuts)

How much do I need???

How much is a SERVING?

op

Can we snack??? I’m still hungry

Absolutely!!!!!!! The real question is…..what am I

snacking on? Choose healthier options between 100-

200 calories. You are generally allowed 2 snacks per day in between meals.

Snacking is good…… http://kidshealth.org/teen/food_fitness/nu

trition/healthy_snacks.html

How to know what your eating….READ THE LABELS

This is what a total daily average intake should look like:

60% - Carbohydrates20 – 30 % Fat (ONLY 10% should be Saturated Fat)10-20% Protein

FAT

Although eating too much fat can lead to obesity and health problems, our bodies do need some fat every day. Fats are an important source of energy and provide insulation and cushioning for the skin, bones, and internal organs. Fat also distributes and helps the body store certain vitamins.

Some fats are better than others. Unsaturated fats, which are found in vegetable oils, nuts, and fish, are often called "good fats." That's because they don't raise cholesterol levels like saturated fats and trans fats do. Both saturated and trans fats are considered "bad" because they can increase a person's risk for developing heart disease. These types of fat are solid at room temperature (picture them clogging your arteries).

Saturated fats usually come from animal products like cheese, meats, and ice cream.

Carbohydrates

This amount covers all carbohydrates, including fiber and sugar. The best sources of carbohydrates are fruits and vegetables, along with whole-grain foods like cereals, breads, pasta, and brown rice. Most of your daily calorie intake should come from carbohydrates.

Sugars are found in most foods. When a food contains lots of sugar, the calories can add up quickly. Soda, snack foods and other foods that are high in added sugar are considered "empty calories" because they usually don't offer a lot of other nutrients.

Protein

Most of the body — including muscles, skin, and the immune system — is made up of protein. If the body doesn't get enough fat and carbohydrates, it can use protein for energy. So be sure the foods you eat give you some protein.

Physical Activity

What are the benefits to YOU?

• make your body stronger • allow your body to move more easily • allow you to continue an activity for a longer period of time • improve your heart’s ability to better respond to sudden bursts of activity • help with mass control by balancing the amount of energy taken in the amount of energy used and by raising the body’s metabolic rate • lower your blood pressure • reduce the loss of bone density through life and thus fight against osteoporosis, a weakening of bones which are then more easily broken • help you sleep better • reduce feelings of tension, anxiety, and stress • provide opportunities to spend leisure time with friends • in general, make you feel good

See Handout on Table of Exercises

Types of Activities

Here’s the scoop!

Combine three types of physical activity for best results:

1. Endurance activities that make you breathe deeper,your heart beat faster, and make you feel warm.

2. Flexibility activities like bending, stretching andreaching that keep your joints moving.

3. Strength activities that build your musclesand bones.

Endurance Activities (Aerobic)

Endurance activities:Running, jogging, skating, football, hockey,

basketball,swimming, dancing

Endurance activities improve the efficiency of the heart and lungs and how well they bring oxygen to your body and muscles.

Endurance activities that make you breathe deeper,

your heart beat faster, and make you feel warm.

Flexibility Activities

Flexibility activities:Stretching, gymnastics, dancing, swimming,yoga, martial artsFlexibility activities like bending, stretching and reaching that keep your joints moving and stable. They help to keep you flexible and prevent muscle strains (pulls).

Strength Activities

Strength activities:Lifting weights, carrying

groceries, bowling,shoveling the snow, raking the

leaves, gymnasticsStrength activities that build

your muscles and bones.The more often you are involved

in Strength activities, the easier you will be able to do basic strength activities.

It’s This Easy!!!

Don’t Forget

Active Bodies need Energy….Make smart food choices from the Food Guide

Personal Hygeine/Grooming

Look Good, Feel Good, Play Good!!!

Grooming activities are those things you do—on top of being clean—to make yourself look good, such as styling your hair or using cosmetics. Grooming may not affect your physical health, but it can affect your intellectual and emotional health.

How does it affect my Health?

Your physical health can be improved by• protecting your skin with clothing and sunscreen• caring for your nails and hair• taking care of your teeth by brushing, flossing, and visiting the

dentist• looking after your sight and hearing by having regular checkups

Your emotional health can be improved by• having confidence about your appearance• interacting comfortably and confidently with others

Your intellectual health can be improved by• understanding how cleanliness and grooming affect your health• making informed decisions about cleanliness and grooming

products

Brainstorm your day of Grooming

Time of Day Grooming and Cleanliness Activities

Products Used

Waking UP

Morning

Evening

Afternoon

Going to Bed

Look at the products you listed in the chart:1. Which ones are essential? Which ones are not essential?(Essential are soap, toothpaste; Non-essential are cologne, or nail

polish)

Estimated Cost??Essential Products

Yearly Cost

Ex. Toothpaste

4.00 x 8 = $32.00

Total $___________

Non-Essential Products

Yearly Cost

ExCK Perfume

$65.00

Total $____________

What influences your choices on Grooming Products??

advertising peer pressure amount of money available amount of time required to use these

products personal preferences convenience

The Impact of Advertising

Advertising can occur in manydifferent ways;TV, MagazinesBillboardsProduct Placement in MoviesProfessional Offices (Doctor, Dentist)

How do they attract you??

• sex appeal—This approach implies that others will find you more appealing if

you use the product.• snob appeal—This approach connects a product to a desirable lifestyle. It isdesigned to make people think that the product makes them distinctive.• appeal to tradition—This technique tries to boost consumer confidence byemphasizing longevity. For example, the manufacturer says to the consumer,“We have made the best product for over one hundred years.”• celebrity testimonial—This method associates a product with a famous orrespected person such as a movie star, athlete, singer, or corporate

executive.Since the celebrity likes the product, you should too.• appeal to excellence—This gimmick closely relates to snob appeal. You’resupposed to think that this product is the best and only the best is goodenough for you.• loaded words—This gimmick uses words such as New! Fantastic! Gorgeous!• bandwagon—This technique asks that you follow the crowd. Everybody’sdoing it! And no one likes to be different. It is effective with people who don’twant to stand out.

Look for it!!!!

Use the internet or magazines to fill in the chart for homework.

Product Is it Essential??? Give a brief Description of the Advertisement