FCD Reflection

You should think about:

Why you think it is important (or not) 2 days of health class?

It's important because we learned more about drugs and the impacts of drugs on people. There are are two ways to get out the substances from our body; if someone gets drunk, you might have to give some water to them or if she/he feels sick, wait for them to vomit. 

What you got out of the 2 days?

From these two days, I learned how to treat a drunk person by not taking them to sleep because there is a possibility of them going to die. Another thing is if you overdose on drugs, you might get brain freeze or stroke. People with these kinds of experiences will have to go to rehab because if not, they are going to be in danger. 

What's interesting / new?
We got to know new types of chemical drugs such as SPICE or K2. They recently became popular and we should be aware of that.

DR ABC or Check Call Care

1 - Recognize

You have to be able to recognize the situation that you are in such as; the person is bleeding, maybe he/she is having a heart attack, or he/she is unconscious, etc. Check the scene for signs of how it happened or what happened. Look around for clues, such as labels if they have a health problem.

2 - Decide

If you are not sure whether you are able to do it, let someone else do it. Ask someone else who is able to do it or more confident to do it if you are too scared. You have think fast about the reasons why you don't want to help the person (example; sued by victim, creating more trouble, dangerous scene or fear)

3 - Activate

If you've decided to help. You then start going through the process of Check/Call/Care. First you check if the scene is safe, put your gloves on, and check if the person is conscious. If conscious, seek approval to help, if unconscious, call for help first and then start caring. Check if the victim is breathing, if they are, leave them in the same position and check for other problems (bleeding). If not breathing, start the process of CPR (2 breaths and 30 chest compressions). 

4 - Care

• You have to check the situation, put on your gloves on, and check for responsiveness, if the person is unconscious, send someone to go get help immediately.

• First, you have to check which side his head is facing (easier to roll him over), and put his head to the side that his face is not facing. Then you need to put his ankles in the same way so it's easier to flip over as well Also check that the person's arm closest to you is straight so you can turn the person over easily.

• You have to grab onto his pants near his hips/waist and put the other hand underneath his neck to in order to flip the person over (to prevent moving his spine or breaking any other bones). Then pull him towards yourself using your body weight.

• In order to check for breathing, put one hand on the forehead and one hand under the chin to tilt his head up to clear his airway. Then look towards his chest and listen/feel for breathing while looking to see if his chest rises. Take around 10 seconds for this. After checking that he is breathing, look for any injuries or bleeding. 

• Put him into the recovery position, this requires rolling him back towards the other way again. So first, put the leg furthest from you up so that his sole is on the floor and his knee is facing up. Also make sure the hand furthest from you is straight. Then hold on to his neck from under (your forearm should be under his shoulder as well) and grab onto his pants (waist/hip) to push him away. Once on his side, bend the other leg so they're both bent above each other. Also most the other hand in front of his body as support so that he won't fall over. 

You walk into health class and Mr Charman is lying face down on the floor. Explain/describe the steps that you will take  once you have "decided to act". (once you start your care you find that he is unconscious but IS breathing)....i.e you need to describe the Front to Back/Back to Front method of caring for an unconscious breathing patient

Eating Disorders

1. What is Anorexia Nervosa?

Self-induced starvation. This person is characterized by a low self-esteem and often have tremendous needs to control their surroundings and emotions. They control/reduce their food intake to the point of starvation. 

2.What is Bulimia?

Binge and purge episode (eat a large quantity of food in a short period of time then use behaviors such as laxatives or self-induced vomiting). They may have episodes of binging and purging to avoid and let out feelings of anger, depression, stress or anxiety. There are two types of Bulimia: Purging type and non-purging type. Purging type is when the person has regularly engaged in self-induced vomiting or the misuse of laxatives, diuretics, or enema. The second type is non-purging type. The person who has a non-purging type Bulimia has used other inappropriate compensatory behaviors, such as fasting or excessive exercise, but has not regularly engaged in self-induced vomiting or the misuse of laxative, diuretics, or enemas. 

3.What is Compulsive Overeating?

Compulsive overeating is when a person has an addiction to food, using food and eating as a way to hide from their emotions, to fill a void they feel inside and to cope with stresses and problems in their lives. Binge eating are at risk for health attacks, high blood pressure and cholesterol, diabetes, kidney disease/failure, arthritis and bone deterioration, and stroke. A person who has compulsive overeating eats without thinking of health risks. 

4.What are some signs and symptoms of these eating disorders?

Anorexia	Bulimia	Overeating
Obsessive exercise	Craving for food	Diabetes
Calorie and fat gram counting	Feelings of anger, depression, stress, anxiety.	Obesity
Starvation/restriction of food	People who are overly concerned with body-image.	Craving for food
Self-induced vomiting	Low self-esteem	Unhappy
The use of diet pills and laxatives/diuretics
Overly concerned with body image

You Are What You Eat

Day 1 - WEEKEND FOOD INTAKE

• Rice
• Chicken
• Chocolate Milk 
• Chicken Curry
• Roti Canai (Rotisserie)

Day 1 - WEEKEND ACTIVITIES

• Golf
• Swimming
• Walking
• Sleeping

According to my diet and activities on Sunday, my lifestyle requires 1215 calories. With the food - I consumed on Sunday, the calories I ate summed up to 1375. But then through the activities such as walking, sleeping, golfing, and swimming, I burned 1472 calories. Despite from being unhealthy, I was surprised that I burned 1472 calories in one day through my daily activities. Net calories is obtained by subtracting the calories burned (exercise) from the calories consumed (food). My net calories were 77 calories. Also, at the end of the day the calories I consumed and the calories I burned had a difference of 6% (with the calories consumed higher), which is actually pretty good as the lesser the difference the better it is for the body. By using the website, http://www.choosemyplate.gov/ , I could see the amount of food recommended for my age. According to it, a girl between the ages 14-18 should consume 3 cups of dairy intake, 2 ½ cups of vegetables, 6 ounces of grains, 1-1½ cups of fruits and 6 ounces of proteins (eggs, meat, etc.). I think I didn't match my dairy intake as I consumed 1 cup of chocolate milk on Sunday. Also, according to my dashboard, I ate vegetables but it was spoiled. which approximately would have made 2 ½ cups of vegetables. I consumed 1 ounce of grain on Friday, as I just had roti canai, which consisted 2 ounces of grain. This shows that I definitely need to improve my grain intake. The fats I consumed was unsaturated fats on the bowl of the curry I had. Although not mentioned on the site, the water recommendation for me is 8 glasses per day. I think the recommendation matched the glasses of water that I took on Sunday. Based on these results, I think I need to improve on the amount of grains fruits and vegetables I ingest because those are the areas of the food groups I have to eat. Also, I have to cut down on the amount of saturated fat (42% of diet) I consume and watch what I am eating. From the calorie intake chart, it can be seen that I don’t consume any alcohol, so that is a good point. According to www.caloriecount.com, an average of 15% of my diet should be protein and 55% of my diet should be carbohydrates. Thus, to reduce the risk of fainting, losing energy, I should increase the intake of carbohydrates in my body. In my daily exercise, I should increase the amount of hours I sleep. The adequate number of hours I should sleep is 8, while the amount of hours I slept on Friday was 6. Sleep deprivation can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function. Thus, it is a must for me to increase the number of hours I sleep to at least 8.
Also, I should increase the amount of time I exercised on Friday, not to remain in ‘shape’, but just to be physically fit and remain healthy. Exercising everyday will help me increase my stamina, and I can try out for sports.


Day 2 - WEEKDAY FOOD INTAKE

• Beef Noodle
• Donuts
• Coffee
• Beef Sausages
• Chocolate Milk
• Water

DAY 2 - WEEKDAY FOOD INTAKE

• Golf
• Swimming
• Walking
• Sleeping

According to my diet and activities on Monday, my lifestyle requires 2216 calories. With the food - milk, apple, vegetable and chicken sandwich, watermelon juice, bread and lentils I consumed on Saturday, the calories I ate summed up to 2252, which was 36 calories more than needed. But then through the activities such as running, studying, dancing and sleeping, I burned 1108 calories. My net calories were 36, which is lower (and thus, better) compared to Friday’s. Also, at the end of the day the calories I consumed and the calories I burned had NO difference, which is really good as it shows that the calories I ate and the calories I consumed balanced out. By using the website, http://www.choosemyplate.gov/ , I could see the amount of food recommended for my age. According to it, a girl between the ages 14-18 should consume 3 cups of dairy intake, 2 ½ cups of vegetables, 6 ounces of grains, 1- 1 ½ cups of fruits and 6 ounces of proteins (eggs, meat, etc.). I think I matched my dairy intake as I had 2 glasses of milk on Friday. For vegetables, I need to increase the amount of vegetables I consume. I think I didn't consume any vegetables on Saturday. This shows that I definitely need to improve my vegetable intake, as it has consistently been low on Friday as well as Saturday. I think the amount of fruits I need and the amount of fruits I consumed are not equivalent because as I could remember, I didn't take any fruits so, I need to improve my fruits intake. I think the amount of protein I need and the amount of proteins I consumed had a difference of 2 ounces as once of my meals consisted of beef, which contains proteins. Although not mentioned on the site, the water recommendation for me is 8 glasses per day. My diet somewhat matched this requirement as I had 7 glasses of water on Saturday. Based on these results, I think I need to improve on the amount of grains, vegetables and proteins I ingest because those are the areas of the food groups I lack in. Also, I have to cut down on the amount of saturated fat (35% of diet) I consume and watch what I am eating. According to www.caloriecount.com, an average of 15% of my diet should be protein and 55% of my diet should be carbohydrates. I think my diet somewhat matched this requirement to some extent. The amount of protein I had consisted of 17% of my diet which 2% extra, thus, I should work on reducing it. Proteins are beneficial for the body as they are the building blocks of tissues and are needed for growth and repair. Also, the amount of carbohydrates I consumed was 51% of my diet when it had to be 55% of my diet. Thus, I should increase the amount of carbohydrates I consume, as it is a main source of energy and is essential for the body, as the body can carry no activities without energy (even sleeping requires energy). In my daily exercise, I should increase the amount of hours I sleep. The adequate number of hours I should sleep is 8, while the amount of hours I slept on Saturday was 7, which is an hour more than Friday. Sleep deprivation can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. It adversely affects the brain and cognitive function. Thus, it is a must for me to increase the number of hours I sleep to at least 8. Also, I should increase the amount of time I exercised on Saturday, not to remain in ‘shape’, but just to be physically fit and remain healthy.

Summary/Conclusion
Fitday is an American website that doesn't include Asian's cuisine, which was one of the problem. Before we submit our food intake, it usually asks the portion sizes although I wasn't very sure about the amount of food that I take. Furthermore, it is impossible to type in all the activities you have done in a day, and get a good calculation for how many calories we actually consume each day. However, this is definitely a very good estimate for us to know roughly how many calories are being consumed each day and how to change our lifestyle. And we could see the series of vitamins that we take per day or during the weekend. 

Decision Making

Situation 1

What to have for lunch at the ISKL lunch room. 

a   Identify the decision.

• What do I have to choose for lunch?

b   What are the choices?

• There are Korean's corner, sandwiches, pizzas, pastas, and vegetarian food. Also, there are other choices such as: potato crackers and etc.

c   What are the consequences? What are you values? Will any one else be effected?  Will your goals be effected?

• I've gained lots of weights since the winter break. So, I think I need to go on a healthy diet by trying to eat healthy food such as: salad or fruits. Because in this way, I could lose weight but in a good way. These days there are lots of girls get sick because of their unhealthy way to lose weight. Either way my goals will not be affected and the ones who are affected are the ones who I don't buy food from because they are not making as much money. 

d   Make and informed decision.

• In the end, I chose beef rice with eggs and some vegetables as well as warm glass water to keep myself hydrate while eating my lunch. 

e    Reflect

• I believe my decision was good but if I could control my hunger a little bit, I could've chosen something healthier like vegetarian food and etc.

Situation 2

To join your friends drinking at a party.

a   Identify the decision.

• Should I go have fun with my friends without my parents' permission? Or should I listen to  my parents' decision? 

b   What are the choices?

• To drink alcohol and get drunk or to watch other people getting drunk.

c   What are the consequences? What are you values? Will anyone else be effected? Will your goals be effected?

• In my opinion, there are so many consequences for drinking. I could get arrested by the cops for underage drinking and also, it will affect my health or I might get addicted which it will risk my body. My goals would be affected as it causes me to slack off and hardly follow my schedule. 

d   Make and informed decision.

• In the end, I chose not to drink and instead, I spend my free time with my family. I shall not give in to peer pressure. Also, drinking without my parent's permission is against my values because If I do it, I would feel guilty for the rest of my life. 

e    Reflect

• It was a right decision to made by me. Consuming alcohol while you are still young is a bad decision because it would be a really big disadvantage for me. 

Situation 3

To become sexually active with your girls/ boy friend.

a   Identify the decision.

• To do it or not to do it. 

b   What are the choices?

• To be sexually active or not. 

c   What are the consequences? What are you values? Will any one else be effected?  Will your goals be effected?

• If I get sexually active, I might get pregnant and it's really embarrassing for me to have a kid before I get married. Also, it's against my values and I risk getting a STD from my boyfriend. 

d   Make and informed decision.

• I decide not to do it because it's totally a whole new different level for me and I don't want to take a risk when it comes to sex.

e   Reflect

• My decision was THE BEST. I did not risk getting any STDs and my life is going by normally.

Wellness Related Goals

We have already talked about the basic elements of goal setting, but as a reminder, we use the SMART approach to goal setting:

• Specific: Good grades in classes
• Measurable: Around A to A- for all classes
• Attainable: Study hard!
• Realistic: 
• Timely: Around 5 months!

For this assignment, we ask that you choose a health-related goal that you want to focus on for the duration of this semester. The goal you choose to work on should fulfill the following requirements:

a. It should be a goal that needs to be completed by the end of the semester.
b. It should be a goal that follows the SMART elements noted above
c. Keep in mind that goals that are completely under our control (i.e. losing weight) are easier to control then goals that are, to some extent, out of our control (e.g. making a team involves decisions made by others and many variables that are beyond your control)

Steps for achieving a goal

1.Select one goal to work toward. Needs to be SMART.

What health/ wellness benefits would you receive if you made a change in this area?

• I'll be intellectual benefited by having good grades in all classes. Because that's the only thing you have to do as a student. 

What difficulties might make achieving this goal a challenge?

• There might be times where we give up in the middle of doing it and ends up with bad grades but  we must stop being a slacker or skips a class. 

2.List three specific things you need to do to make  this change / improvement happen (be specific)

a. Study harder and never skip class!
b. Listen your teachers well!
c. Try to ask your teacher if you have a problem with it!

3.Identify others who can help you and support your efforts.

a. Myself! You need to prepare yourself first. 

b. My parents! 

c. My friends!

4. Give yourself a specific period of time to reach your goal.

• Maybe until at the end of this year. Around June or July.

5.Build in checkpoints to evaluate how you are doing. How are you going to measure your successes / failures.

• I have to keep in track my study schedule and balance it with other things such as: social network or hang out with friends.

6.Give yourself a reward once you’ve achieved the goal.

You just got cut from the team

Dear Eddie,
Please don’t be bummed out because being cutting from the team is anything but the end. Cherish the tryout experience and use it to gather experience for next year. From the tryout you can do many improvements: by seeing all the different skills people hold and what coaches are looking for, you now know what kind of level the team requires and just use it as a lesson-learned and get inspired! You can do better and make it next year! Don't give up or feel like you can't do better because you can. If that's the way it works, stop on a certain things because you failed once then, Taylor Swift would be long gone.