Planning 10: Healthy Living

March 10, 2011Planning 10: Healthy LivingWhat is a Calorie? A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energyWhat Calories Do?Human beings need energy to survive -- to breathe, move, pump blood -- and they acquire this energy from food.1 g Carbohydrates: 4 calories 1 g Protein: 4 calories 1 g Fat: 9 calories

How many Calories does a Teenage Boy need per day? Teenage boys to maintain weight.

2100-2500 if sedentary/not active2500-2900 if moderately active2800-3400 if active3300-4000 if very active.

How many Calories does a teenage girl need per day? Teenage girls to maintain weight. 1700-1800 if sedentary/not active2000-2200 if moderately active2300-2600 if active2800-3000 if very active.

Fast Food CaloriesBig Mac= 560 Calories and 30G of FatDouble Whopper With Cheese= 1010 Calories and 65G of FatLarge Pepsi at KFC=280 CaloriesChocolate Chunk Cookie at Subway= 220 Calories and 10G of FatCaloriesApple 80Banana 107Orange 87White Rice 420Brown Rice 405Carrots 22 4ozWhat is stress?

8Our thoughts, feelings and beliefs about a situation can make stress good (pleasant) or bad (unpleasant). For example, Nicole's mother informed her that they will be moving to a new city. Moving to a new place is a stressor that will automatically cause Nicole some stress since it is a "change". What Exactly is Stress?Feeling of tensionFeeling of frustrationWorrySadnessWithdrawal

"Stress" is defined as the way our bodies and minds react to life changes. Since adolescence is a period of significant change, including physical, emotional, social, and academic changes, many teens are under more stress than at any other time of life.

Teen StressAccording to a survey 85% of teens say they are stressed outTeen StressorsMost common causes of stress School workParentsRelationshipsdisputes with friendsSiblings

Some Common Reasons for StressThe pressure of expectations from self and from others The pressure at school from teachers, coachesCareer decisionsThe pressures due to grades and homework Strained relationship with classmates Pressure to fit in with peer groups and measure up to others

What is a sign of stress for you?

14Physical : headache, nervousness, rashes, stomachaches, fast heartbeat, perspiration, increased urinationTeenage "Stress Overload" SignsAnxiety or panic attacks Feeling down , on edge , guilty or tired Feeling of being constantly pressuredAnger, irritable lashing out at others Feeling resentful of othersNot enjoying activities you used to enjoyFeeling you have too many things you have to doStressGirls are affected more than boysBoys tend to respond by ignoring it or getting away from itGirls are more likely to ask for help dealing with their stress levels, by taking actions to reduce or remove stressWhile teens family can be a source of stress, young people turn to family for supportPotential Health hazards of teen StressDepressionEating DisorderDrug AbuseSuicide

Ways to handle too much stress

Technique to manage StressStrictly avoid junk foods. Eat healthy food on time. Avoid eating on the run

Exercise regularly

Sleep well ( 8-10hrs/night)

Technique to manage Stress (contd)If activity schedule too jam packed then modify schedule

Have at least one person to confide

Learn relaxation techniques

Volunteer

Be RealisticDont try to be perfect- no one isExpecting others to be perfect can add to your own stress level too.If you need help on something, like schoolwork ask for it