Planning 10: Healthy Living

1. Planning 10: Healthy Living March 10, 2011

2. What is a Calorie? • A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energy

3. What 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

4. How many Calories does a Teenage Boy need per day? Teenage boys to maintain weight. 2100-2500 if sedentary/not active • 2500-2900 if moderately active • 2800-3400 if active • 3300-4000 if very active.

5. How many Calories does a teenage girl need per day? • Teenage girls to maintain weight. • 1700-1800 if sedentary/not active • 2000-2200 if moderately active • 2300-2600 if active • 2800-3000 if very active.

6. Fast Food Calories • Big Mac= 560 Calories and 30G of Fat • Double Whopper With Cheese= 1010 Calories and 65G of Fat • Large Pepsi at KFC=280 Calories • Chocolate Chunk Cookie at Subway= 220 Calories and 10G of Fat

7. Calories • Apple 80 • Banana 107 • Orange 87 • White Rice 420 • Brown Rice 405 • Carrots 22 4oz

8. What is stress?

9. What Exactly is Stress? • Feeling of tension • Feeling of frustration • Worry • Sadness • Withdrawal

10. "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.

11. Teen Stress According to a survey 85% of teens say they are stressed out

12. Teen Stressors • Most common causes of stress • School work • Parents • Relationshipsdisputes with friends • Siblings

13. Some Common Reasons for Stress • The pressure of expectations from self and from others • The pressure at school from teachers, coaches • Career decisions • The pressures due to grades and homework • Strained relationship with classmates • Pressure to fit in with peer groups and measure up to others

14. What is a sign of stress for you?

15. Teenage "Stress Overload" Signs • Anxiety or panic attacks • Feeling down , on edge , guilty or tired • Feeling of being constantly pressured • Anger, irritable lashing out at others • Feeling resentful of others • Not enjoying activities you used to enjoy • Feeling you have too many things you have to do

16. Stress • Girls are affected more than boys • Boys tend to respond by ignoring it or getting away from it • Girls are more likely to ask for help dealing with their stress levels, by taking actions to reduce or remove stress • While teen’s family can be a source of stress, young people turn to family for support

17. Potential Health hazards of teen Stress • Depression • Eating Disorder • Drug Abuse • Suicide

18. Ways to handle too much stress

19. Technique to manage Stress • Strictly avoid junk foods. Eat healthy food on time. Avoid eating on the run • Exercise regularly • Sleep well ( 8-10hrs/night)

20. Technique to manage Stress (cont’d) • If activity schedule too jam packed then modify schedule • Have at least one person to confide • Learn relaxation techniques • Volunteer

21. Be Realistic • Don’t try to be perfect- no one is • Expecting others to be perfect can add to your own stress level too. • If you need help on something, like schoolwork ask for it