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Stress Reduction Plan

Example #1

Name___Johnny B Good__________________ Section #__8400__ Date_9/9/20__

For full credit, all lines must be filled in (see chapter 9 for help.)

My top 5 sources of stress are:

1. My Dog

2. My Car

3. Health Problem

4. Job Performance

5. Personal Issues

Ways I will use stress management to reduce my top 5 sources of stress are:

1. Nutrition (eating better will give me more energy through-out the day)

2. Exercise (it’s a healthy way to release stress)

3. Create some “down-time” (I need to make time for myself, down-time)

4. Time Management (I’m only one person; I can’t be everywhere at once.)

5. Saying “NO (I can’t please everyone sometimes I must say NO!)

The relaxation technique I will practice is __Exercise and eating healthier.____________

Amount of time I will spend in relaxation is ___few hours a day___________________

Time of day I will practice relaxation is _____mornings and afternoons______________

Place I will practice relaxation is ______at home and at work.______________________

Nutrition and Weight Control Plan Example #1

Name ___________________________

Section # ______

Date _________

Based upon the results of Lab 8a, how will you change your diet to bring it into line with the https://www.choosemyplate.gov/ food guide (reference: chapter 8 & web page supplemental material).

I’ve started eating more fruits and vegetables, also I look at the nutrition facts, to see all of the calories.

___161_____ Current weight

___161_____ Desired weight

My goal is to:

X maintain my weight

lose weight

gain weight

You will choose a category on the next few pages based on your goal.

Nutrition and Weight Control Plan Example #1

Page 2

Choose only one of the following three categories:

Weight Maintenance

If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.

Extra Calories Spent in Exercise

Activity

Minutes

Calories burned

Wii boxing

15 min

125

Wii tennis

20 min

134

Walking

45 min

162

TOTAL CALORIES: 420

Additional Foods I Will Eat

Food

Amount

Calories

Fruits apples

2

106

Vegetables carrots

1 ½ cup

78

Egg whites

3 large eggs

41

Pink Salmon

½ fillet

185

TOTAL CALORIES: 420

Are totals daily or weekly? (Circle one answer) Daily Weekly

For weight maintenance, totals should be equal (energy in = energy out)

Nutrition and Weight Control Plan Example #1

Page 3

Weight Loss (fat mass)

To lose weight you want to create a daily calorie deficit of 500-1000 calories through a combination of diet and exercise. This will result in a weight loss of approximately 1-2 pounds per week. In choosing ways to reduce calories, keep in mind the https://www.choosemyplate.gov/ web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).

Ways I Will Increase My Daily Energy Expenditure

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Reduce My Daily Caloric Intake

Food

Amount

Calories

TOTAL CALORIES:

Nutrition and Weight Control Plan Example #1

Page 4

Weight Gain (muscle mass)

To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the https://www.choosemyplate.gov/ web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).

Ways I Will Increase My Daily Caloric Intake

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Will Adjust My Exercise Program

Food

Amount

Calories

TOTAL CALORIES:

Nutrition and Weight Control Plan Example #2

Name ___________________________

Section # ______

Date _________

Based upon the results of Lab 8a, how will you change your diet to bring it into line with the https://www.choosemyplate.gov/ food guide (reference: chapter 8 & web page supplemental material).

Cut down sugar Cut fried foods Eat more fiber

___265_____ Current weight

___175_____ Desired weight

My goal is to:

maintain my weight

X lose weight

gain weight

You will choose a category on the next few pages based on your goal.

Nutrition and Weight Control Plan Example #2

Page 2

Choose only one of the following three categories:

Weight Maintenance

If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.

Extra Calories Spent in Exercise

Activity

Minutes

Calories burned

TOTAL CALORIES:


Additional Foods I Will Eat

Food

Amount

Calories

TOTAL CALORIES:

Are totals daily or weekly? (Circle one answer) Daily Weekly

For weight maintenance, totals should be equal (energy in = energy out)

Nutrition and Weight Control Plan Example #2

Page 3

Weight Loss (fat mass)

To lose weight you want to create a daily calorie deficit of 500-1000 calories through a combination of diet and exercise. This will result in a weight loss of approximately 1-2 pounds per week. In choosing ways to reduce calories, keep in mind the https://www.choosemyplate.gov/ web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).

Ways I Will Increase My Daily Energy Expenditure

Activity

Minutes

Calories burned

Relax

60

0

Walking

160

1200

Hip Hop Aerobics

40

660

TOTAL CALORIES: 1860

Ways I Reduce My Daily Caloric Intake

Food

Amount

Calories

Substitute sugar for sweetener

2 tbs

0

Drink water

1 quart

0

Special K cinnamon cereal for breakfast

1 cup

120

Eat whole wheat bread

2 slices

140

Eat tuna or chicken for lunch w/fat free mayo

2 oz. meat, 1 tsp mayo

75

Baked, roasted, or grilled dinner mean w/vegetables

4 oz. meat, 4 oz. vegetable

900

100 calorie snacks

3 serving

300

TOTAL CALORIES: 1535

Nutrition and Weight Control Plan Example #2

Page 4

Weight Gain (muscle mass)

To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the https://www.choosemyplate.gov/ web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).

Ways I Will Increase My Daily Caloric Intake

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Will Adjust My Exercise Program

Food

Amount

Calories

TOTAL CALORIES:

Your 250-500 word research paper on “Obesity in America” will be graded using the following Grading Rubric.

Score and Criteria

Score: 40 – 50 points         Criteria: Research paper demonstrates complete understanding and execution of the assigned objectives. Thesis statement/argument is clearly stated, complex and original, and the writing does not spend excessive time on any one point of development at the expense of developing other points in the body of the paper. Writing is also error-free, without ambiguity, and reads smoothly, creatively, and with a purpose.

Score: 30 – 39 points       Criteria: Research paper demonstrates considerable understanding and execution of the assigned objectives. Thesis statement/argument is stated, verges on the complex and original, and the writing shows accuracy and balance in developing body points, but may exhibit occasional weaknesses and lapses in correctness. Writing also has some errors and ambiguities, yet does read clearly and coherently.

Score: 20 -29 points         Criteria: Research paper demonstrates some understanding and execution of the assigned objectives. Thesis statement/argument is faintly stated and/or expected and not confident, and the writing is inconsistent in terms of balance in developing body points, and exhibits weaknesses and lapses in correctness. Writing also has many errors and ambiguities, and may read confusingly and incoherently.

Score: 1 – 19  points     Criteria: Research paper demonstrates limited understanding and execution of the assigned objectives. Thesis statement/argument is simplistic, unoriginal, and/or not present at all, and the writing is unbalanced in developing body points, weak, and incomplete. Writing also has numerous errors and ambiguities, and reads confusingly and incoherently.           

Stress Reduction Plan

Name_____________________________ Section #_______ Date________

For full credit, all lines must be filled in (see chapter 9 for help.)

My top 5 sources of stress are:

1.

2.

3.

4.

5.

Ways I will use stress management to reduce my top 5 sources of stress are:

1.

2.

3.

4.

5.

The relaxation technique I will practice is __________________________________________________________________

Amount of time I will spend in relaxation is ____________________________________

Time of day I will practice relaxation is ________________________________________

Place I will practice relaxation is _____________________________________________

Nutrition and Weight Control Plan

Name ___________________________

Section # ______

Date _________

Based upon the results of Lab 8a, how will you change your diet to bring it into line with the https://www.choosemyplate.gov/ food guide (reference: chapter 8 & web page supplemental material).

________ Current weight

________ Desired weight

My goal is to:

________ maintain my weight

________ lose weight

________ gain weight

You will choose a category on the next few pages based on your goal.

Choose only one of the following three categories:

Weight Maintenance

If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.

Extra Calories Spent in Exercise

Activity

Minutes

Calories burned

TOTAL CALORIES:

Additional Foods I Will Eat

Food

Amount

Calories

TOTAL CALORIES:

Are totals daily or weekly? (Circle one answer) Daily Weekly

For weight maintenance, totals should be equal (energy in = energy out)

Weight Loss (fat mass)

To lose weight you want to create a daily calorie deficit of 500-1000 calories through a combination of diet and exercise. This will result in a weight loss of approximately 1-2 pounds per week. In choosing ways to reduce calories, keep in mind the https://www.choosemyplate.gov/ web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).

Ways I Will Increase My Daily Energy Expenditure

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Reduce My Daily Caloric Intake

Food

Amount

Calories

TOTAL CALORIES:

Weight Gain (muscle mass)

To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the https://www.choosemyplate.gov/ web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).

Ways I Will Increase My Daily Caloric Intake

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Will Adjust My Exercise Program

Food

Amount

Calories

TOTAL CALORIES:

Your assignment is to prepare and submit a paper on OBESITY IN AMERICA-statistics, risks and possible solutions. Your paper should be a minimum of 250 words in length (1-2 pages double-spaced and not more than 500 words), in 12-point, Times New Roman type, and meet the following minimum objectives:

1) provide a review, reflection, and response to the topic, which should involve learning from your readings and personal research, self-assessments, class activities; and/or any other engagement with the web links and other materials in this class; 

2) provide an assessment of how you think obesity may have affected you, someone you know, or society in general, and how you can apply your present knowledge of the health risks associated with obesity; and,

3) provide some advice relating to this general topic of obesity that you might give yourself or others regarding the benefits of a proactive approach to a healthy lifestyle

4) cite a minimum of two written sources outside of the class material. Here’s a good link to help in citing your sources https://www.wikihow.com/Cite-a-Research-Paper#Citation_Help_sub

Begin Typing on the next page (or just submit a new WORD document with the above title on the top) ……..This assignment is worth 50 points. Points will be deducted for grammatical errors, spelling and word count minimum or maximum not being fulfilled.