Food & Exercise Analysis

Week day - 19.April.2012

Week end - 22.April.2012

1. Nutrients (including fats) from the nutrients pie chart on FitDay
 : During the week day, I consumed 53% of fat and 238 of carbohydrate. Among the fat, 16% of saturated fat which is normal level since I don't eat fat that much, but not less. Also, 68% of protein and 0% of alcohol, which means I don't drink alcohol at all.
During the week end, I consumed 58% fat, 189% of carbohydrate and about 100% of protein. Compare to week day, I consumed less carbohydrate, but more fat and protein.
And as usual, never drink alcohol.

3. Identify three nutrients that you consumed close to 100% of RDA
: On week day, Vitamin B-6, Iron and Copper is the three nutrients that I consumed the most closest to 100% of RDA.
On the other hand, on week end, I consumed Vitamin B-6, Iron and Phosphate. So, I always consumed Vitamin B-6 and Iron almost everyday which are close to 100% RDA. And I consumed much more Phosphate on weekend than weekday.

4. Identify three nutrients that you either over-consumed (far above 100%) or under consumed (very low) irregularities you might have (too high or too low)


: During weekday, I consumed too much of Carbohydrate(183%) and Selenium(184%) but I consumed very less of Vitamin D(15%).
During weekend, I consumed too much of Selenium(400%), Thiamine(304%) and Cooper(410%). They are very very high than others, especially I consumed more than twice of Selenium than weekday. 

5. Use the internet to research what the nutrients in #3 and #4 and identify the following:
  
a. What the nutrient does for the body (what is its function?)

• Vitamin B-6: helps the body break down protein from food and also helps nervous systems send messages to and from the brain.
• Iron: makes the oxygen-carrying proteins hemoglobin, also helps to promote cell growth and plays a role in determining a cell's specific function.
• Cooper: helps maintain healthy bones and connective tissue while also creating a protective layer for your nerves.
• Phosphorus: is needed for bone and tooth formation, cell growth, heart muscle contraction and kidney function.
• Carbohydrate: gives energy to all the cells in our body and produces glucose which gives you that quick spurts of energy.
• Selenium: make special proteins called antioxidant enzymes and protect body after                    vaccination 
• Vitamin D: helps the body absorbs calcium.
• Thiamine:helps the body's cells convert carbohydrates into energy.

b. What foods you can find the nutrient in?

• Vitamin B-6: potatoes, bananas, beans, seeds, nuts, fish, eggs, spinach and fortified cereals.
• Iron: soybean, mint, broccoli, raisins, fish.
• Cooper: mollusks, beef, veal and beans.
• Phosphorus: milk products, hare cheese, eggs, nuts, garlic, red meat and chicken.
• Carbohydrate: cereals, crackers, rice cakes, potato, flour.
• Selenium: vegetables, meat, fish, eggs and chicken.
• Vitamin D: dairy products, fatty fish and oyster.
• Thiamine: dried milks, eggs, nuts and peas.

c. What are the long-term concerns of over or under consumption of this nutrient

• Vitamin B-6: causes allergic reactions, blood clots and itching.
• Iron: causes Anemia which is under consumption.
• Cooper: if you consume lack amount of it, it develops copper deficiency which is not good for our bones because they may start to deteriorate.
• Phosphorus: if you have too much, the body will pull calcium away from the bones, the this causes bone density or mass.
• Carbohydrate: causes diabetes due to overproduction of insulin.
• Selenium: abnormality of the heart muscles.
• Vitamin D: causes high blood calcium and leads to damage of kidneys.
• Thiamine: if it is lack, it leads to a disease called beriberi and damages brain.

d. What adjustments, if any, you will need to make to your diet in order to reach a health point of consumption for this nutrient

: I think I should consume more Vitamin D, which are dairy products and fish, and should less to eat Selenium, Thiamine and Copper. I consumed them too much, even until more than 400% of RDA. That was really unbalanced with other nutrition. So, to reach of my point of diet, I should not eat a lot of them, and try to not over consume them.

6. Identify long term concerns that you will need to be aware of (e.g. a high fat diet would result in higher risk of heart attack) and how you might alter your lifestyle and choices to be more healthy in the future.
8. In your analysis identify ways that your exercise and diet might affect you in the future. In particular, what "health concerns" do you have for your future? What changes would you have to make in your lifestyle to become more healthy? How easy/difficult would these changes be for you and why?


: By looking at my graph, my long term concern is obesity. Since I eat too much and don't exercise that much. Eventually, I gained my weight and it is getting increased. So someday, I will be really fatter, to be obese. Obesity can cause many other diseases such as diabetes and high blood pressure and it usually depends on how much do I consume carbohydrate. But sometimes, I consume too much carbohydrate and don't exercise at all, so it can leads the problem. To prevent them, I should exercise more,like at least an hour per day until it is enough to balance my calories consumed such as running and jumping ropes. And try to not eat too much of sugar and carbohydrates, balance with other food around 100% of RDA. However, it is hard to me to less consume the carbohydrate because I really like to eat rice, cereals and bread which makes high calories. But I should try my best to reduce them to keep my body be healthy and try to eat more under consumed food. Then my life would be more healthy in the future. 

9. Finally, identify any problem areas that you felt might have given a not-so-good idea of your actual diet and exercise patterns. What there a problem with the program's database in terms of information input? Was the diet and exercise indicative of your normal weekday lifestyle choices? Note any problems in your blog.


: To me , I think not-so-good idea of my actual diet and exercise patter is I sometimes exercise and sometimes do not. So it can't be balanced since I usually more exercise on weekends because I don't have enough time to exercise to do my school and tuition works. But I felt at least 30 -60 mins, I have to exercise to not be obese and be more healthy even on weekdays so make it becomes my habit everyday.  However, I think this data bases is not really accurate because this is based on American food, but I usually eat Korean food so it may not really right. Still, I could fine out the general food pattern in my life and what I have to work on for ever is reducing my calories. I will keep try to balance the nutrition and avoid the high calories food.

Letter to my child

Dear. my beloved daughter

Hello, this is your mom. You might wonder what this letter is. Well, I'm writing this to advise you something because I really do care about you. I heard that your father caught you for smoking. I can assume you have smoked since your age are curious of the taste of cigarettes or tobacco, also got offers from your friends, even somethings others more.
And yes, I understand you because it is a common happening in your certain age. But let me tell you this. You must have to understand what smoking, alcohol, or drugs can bring negatives effects on your body and even worse it may kill you.

Smoking and other stuff are able to cause of lung cancer. Even though the cigarettes have filter on them, it does not really prevent your body from harmful substances such as nicotine or tar and thousands of non countable chemicals which makes you get addicted to not stop. This is the reason why people can not overcome those easily. You will be not east to stop it as well, but you must do.

Also, as you are grown up, you have to be in charge of restriction yourself so that you know when should you stop drinking. If you are over drunken alcohol, you would be really intoxication which makes you lose the control of your behavior and mine, bring headache and even vomiting could follow. Just think about the worst case, what if you are drunken driver? You would be absolutely dead. So, I just want to make sure that alcohol makes you such like that, so please keep regulation so you don't make any happening.

More over, the drugs will be really bad for your health as well. If you are addicted at just once, it is too hard to rehabilitate and get back to normal life. It is a stimulant, so it may lose your tolerance and dependence developed. I know that there are many kinds of drugs, such as injection drugs, cocaine, hallucinogens like LSD. But they are all depressant. You better not take those! okay ??

You are my lovely child, as I worry about you much, I love you so much. So please, I hope you are not get in troubles with those. Thank you for reading my letter. Don't forget I LOVE YOU the most. :)

You are what you eat

where it comes from. how it its made and what effect it has on us and out development. what you eat? how might that question be true? how might it not? try to focus both on the nutritional choices you make and your position and role in the food system.

Our health is consisted of what you eat which means your body is a crystal of what you absorbed. We usually taking macronutrients which are protein, carbohydrates, fats and water. They are part of my body, and they make ourselves. So reasonably, you are what you eat is directly connected to our intestines and make the cell can work normally. If you eat a lot of instant food, it would be bad effects to our bodies, make others couldn't work normally since body recognize them as harmful foreign substances. If you eat healthy food, which is consequently it improves healing power and protect ongoing disease, even if there is already disease, we can heal and prevent to not have it agin. Modern people want rapid and fast effect, in other words, we are accustomed to instant food. Then it could break the body balance and get disease. As we are still young,we should eat healthy food which lead us to be healthy.

Food, Inc Reflection

the movie showed how often people eat meats and how they are made.
but some of part was disgusting while people kill chickens,porks and cows.
i didn't know that the meats what we usually eat, are made by that way.
i feel i should eat less than before, thats the way to not kill animals less.
and feel people are so cruel. they do that only for money, is there any other way to kill or raise them in better environment? im wondering.
i feel pathetic to them.

The most dangerous drug

In my opinion, the most dangerous drug in the world is alcohol. Since it spreads all over the world and it is easy to get it and then there are many kinds of alcohol, thus it is very accessible to people. Moreover, because it is highly addictive, it can make people do things that you don't normally do. Then it leads to bad effects, causes many diseases as well. Also it can make people turn dangerous and nasty which then results in innocent people getting hurt.

Illegal Drug Classification

1. What is the definition of this drug classification (characteristics)
- Steroid

2. What are a few examples of drug that come under this classification
-Bulking steroids: Anadrol, Dianabol, Sustanon
Rock-hard muscles: Halotestin, Trenbolone, Masteron

3. Short-term effects of that drug
- liver damage; jaundice; fluid retention; high blood pressure; increases in "bad" cholesterol.

4. Long-term effects of that drug. be sure to include physiological effect on the body.
- Males: shrinking of the testicles, baldness, breast development, and infertility.
Females: growth of facial hair, menstrual changes, male-pattern baldness, and deepened voice.
Teens: permanently stunted height, accelerated puberty changes, and severe acne

5. Street names for that drug.
- Juice, gym candy, pumpers, stackers

6. Pictures of what that drug looks like.

 

7. How that drug is taken.
- Orals steroids are taken through the mouth. To many steroid users this is the most convenient route of administration. Also injectable steroids are taken intramuscularly. When you take injectable steroids, make sure that you are injecting directly into the muscle and not into the veins.

8. Statistics related to that drug (example: % of teenagers using in 2008)
- 0.5% of 8th graders, 1.0% of 10th graders, and 1.5% of 12th graders had abused anabolic steroids at least once in the year (2010)

9. An interesting/fun fact about the drug.
- Steroids are prescribed by doctors to help with anemia or for men who don't produce enough testosterone naturally.

10. Overall analysis (in your own words) related to how dangerous you think this drug is. What are the dangers of this particular drug? In your analysis include what you think are the reasons a government would make this drug illegal (under some of all circumstances).
- I think this drug is really dangerous because Steroids can cause advancement and fusion of the epiphysis. It also increased risk of bodily hair growth,elevated the blood pressure and can be addicted then people have to inject this drug everyday then this has been medically linked to an increased incidence of strokes. Furthermore, it even faces a variety of potential heart related complications, among which are among increased risk of heart attacks and the possibility of coronary disease. Finally, it can leads to death. I think the reasons why the government makes this drug illegal are that Steroids are highly addictive so that can make many problems in a society by bad effects on people which means Steroids have harmful and potentially fatal effects on the human body.

11. If you used additional sources than the NIDA link, you need to cite your sources appropriately.
- http://www.dosomething.org/tipsandtools/11-facts-about-steroids

Cry for help Reflection

In one or two paragraphs, reflect on the "big picture" and "personal meaning" of the information provided. Also, make sure that you touch on the support programs that were discussed in the DVD and assess whether or not you think these kind of programs would be beneficial at ISKL, Ampang or Malaysia.




This video shows that the students who has lots of depression make them suicide and there are already a lots of students who took themselves by suicide.
I think this happening is really really bad, the statistic is growing at a critical rate who try to suicide or already dead because of their big depression. If student has the mind to suicide, they shouldn't do it. someone or some organization have to give the help for them to protect their suicide. Also in my opinion, the biggest reason why they want to suicide is,  friends and family or school.  A little thing can make people lead to suicide since it can make them in big pain. So whenever you talk or act, people should think one more time before they do. So better not make suicide students anymore. 

Health in the New: Article about Suicide

Article info

• Title : Tacking South Korea's high suicide rates
• Author:Lucy Williams
• Source : BBC News sites
• Date: 8 November 2011

Article link : http://www.bbc.co.uk/news/world-asia-pacific-15331921

Summary: 

According to the government, more than 40 South Koreans are taking their own lives. In this article, the operators here say calls from people wanting to commit suicides are increasing and there's a limit to what they can do. So others call up seeking advice on the best way to commit suicide. There are some situations where they have intervened and helped stop the person taking their life but needs to be more fundamental solution.

Big Meaning : 

This article can be global social and emotional. Since Korean suicide rate is increasing and it is big problem socially, it is big problem in Korea and it can be affected to global rate of suicide by lots of people taking their own lives. Also the operators in the article claims that they can't limit the people who wants to die because those kind of people have big  problems emotionally in their mind, it can't be solved by others. They have to control by themselves' emotion. Therefore this article of suicide is related to one's emotion and it is global social problem. 

Personal Meaning : 

This article impact me personally by giving big shock of Korean suicide rate. I didn't know that Korean's suicide rate is that much high and it is considered to big problems in the world. And as I am Korean, many suicide are happend around me. So high suicide rate means a lots of people take their own lives, don't want to live anymore because of lots of stress from the school and parents, especially in high school period. Because Korean education system is really strict, it makes students almost die in hard study training. And parents want to their children to do more, to get better grade even though they already got good grade. And I had my friend who is taken her life already because of the stress of study and friends. And I heard that my friend's friend also suicided that she can't endure her stress. Hence only around of me, there are lots of suicide, my friends are going to heaven. It is really big problem. Because of this article, I think we need to improve that the rate of suicide should be decreased, then we need to have positive mind and don't think about suicide and always love myself and my family. If there is a person who wants to suicide, I can advice him/her to protect her death. Therefore no more suicide, be happy. 

Reflections

In your blog:

a. Reflect on the activity results that you just completed. How did your own stress levels related to the hierarchical position match up with what the video said?Do you agree that your position in a hierarchy has an inverse relationship to stress levels?

b. Use the following terms in an analysis/reflection. Go any direction you want with it.

a. Decision making, self esteem, wellness

GOAL

Steps for achieving a goal

1.Select one goal to work toward.
2.List what you will do to reach this goal.
3.Identify others who can help you and support your efforts.
4.Give yourself a specific period of time to reach your goal.
5.Build in checkpoints to evaluate how you are doing.
6.Give yourself a reward once you’ve achieved the goal.

1. The area or I would like to change or improve is:
: Grades, better than GPA 4.0

2. Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel
area that you want to work on achieving.
: Intellectual

3. What health benefits would you receive if you made a change in this area?
: I will not be worried a lot about my grade and will be not so stressful, so my mind will be relaxed.  so i can take a rest for my body, not be so stressful mentally.

4. What difficulties might make achieving this goal a challenge?
: want to sleep
  my  physical strength might not follow my step because of less exercise
  want to surf the internet (face book chatting), can't focus on my work

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

In what way will they help you?
:  discuss the big issue or decision for my future

   afford to educate me

   will give me some advice if i were in problem

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

a. do my own study by myself for my future such as TOEFL and AP, after finish the school work
b. don't sleep too much, maximum sleeping time is 4hours a day except weekends.
c. don't leave my work until right before the due time

7. How will you record of your progress?
: I will check my powerschool regularly and plan my day work than check it if i am done with it.

  so every week, month and semester I have to achieve something, to be ready for the university.

8. Date you will start / have started: from 10th grade second semester
9. Date you are going to complete: to end of the 11th grade


10. Reward for completion (should be appropriate): travel elsewhere to take a rest

Health Interview

What is his/her relationship to you?

I chose my uncle who is my mom's younger brother. He is 32 years old.

1. Have you always been as healthy as you are now? Please explain.

 Yes, I have never been sick in hospital during my whole life. I'm always healthy as now.

2. What particular health habits in the following areas do you practice, that contribute to your level of health?

Nutritional Habits: I always eat 3 meals in a day at regular time. And I usually eat rice,                  don't eat too much of junk food
Fitness Habits: As my job is related to sport and health care, I exercise everyday at least one hour per day.

Coping with Stress: When Im stressed out, I exercise long time or drive to far away and sometimes I travel alone somewhere that I take a rest.

Dealing with Conflicts: I discuss the problem a lot and listen others' advices.

Keeping a Positive Attitude:  I don't be emotional even though I get angry or sad. I think once again before I start to act. And try to think in a positive way.

Any Additional Healthy Habits: I go to sleep early and wake up early. I don't smoke or drug and try to don't drink except the situation that I have to drink.
3. How did you develop these habits? Please explain.

 I always care about myself to keep my health in a good condition. Also have a good relation ship with people, so I am happy. Eat properly, try to make better habits for me.

If I have a bad habit, I notice it as soon as possible and put a lot of efforts to not do it.
4. What motivates you to practice a healthy lifestyle?

 From when I was young, I like to exercise so do sports, so I did various sports and physical exercise. Also I have got the job which is related to health care and sports institution, so I can care more  about my health.

5. Create a question of your own that you would like to ask regarding this person’s healthy lifestyle. Make sure that the question allows your interviewee to expand on his/her thoughts (not a one word answer).

Question: What will you do to keep your health be healthy for your elder life?

Answer:  I will keep doning exercise and maybe take some pills for my body condition and check my health regularly to prevent the big problem. Also be communicated with others, make many conversations to be not excepted from others.

Self Esteem

• Is the source a good source of information?

 : Yes, I think it was a good source of information because it asked about myself esteem well and make people think again about their selves.

• How accurate do you think the results are?

 : This results are accurate to me because the results said although I may not live with the constant fear of being tossed away by people in my life, I may sometimes go out of my way to attain the approval of others. And I strongly agree with that.

• In what circumstances might results be invalid?

 : The results said if I don't fully respect and approve of myself, I project my image like 'I am not worthy and not good enough for you' which can result in the very rejection me fear. But I don't think im like that. It is okay that people think like that because I can have better aspects.

• Are these types of online sites good to have available? Why/Why not?

: Yes. because it can check out self esteem faithfully and accurately. It is useful to check one's self.

How healthy am I ?

PHYSICAL : 7
I don't exercise much. To be healthy, I have to exercise at least two or three times a week but I don't.
And sometimes I eat junk food like hamberger and pizza. Also I sleep only few hours, so I'm always tired and sleepy.

SOCIAL : 9
I have many friends in here(Malaysia) and Korea. I still contact with Korean friends even I can't meet them. And I got many friends in ISKL in one year. However, I don't talk much with others except close friends and can't approach first to new people.

SPIRITUAL : 10
I am christian so I go to church every sunday morning. I believe there is a God and I pray to the God. I think the God care about us and lead us to good way.

EMOTIONAL : 9
I think I am active person and cheerful but my emotion changed easily, thats the worst thing that I have. Sometimes I get really mad by the small thing, but after a while be okay.

OCCUPATIONAL : 8
Now my occupation is high school student. So I have to study really hard for the good university. But I like to chill and hangout with others. Therefore sometimes, I can't concentrate on my study because I want to go out. But normally, I study hard and try to do my best on my work.

INTELLECTURAL : 7
When I was young, I read a lot but recently, I don't read a book much even newspaper because I don't like reading, and I don't any effort to improve my intellectual. So I think my intellectural is not that high.