Tis' "You Are What You Eat" ('TIs What You Eat, 'Tis YOU)

I AM WHAT I EAT simply because if you look at food broken down to a nutrient level, these nutrients  BECOME A PART OF YOU when you eat it. Like if I want to have more calcium I would eat/drink something rich in calcium such as milk. In fact, I recently learned from our FitDay thinger-ma-bobber that I could be suffering from calcium deficiency so I started drinking more milk because I NEED IT  to be a part of me. Hence, we must know what it is that we're stuffing down our throats and throwing into our digestive systems. This is why food label are important and why food companies should let us know what it is we consume. Also if we are eating their products, we are paying them, helping them make profit and I honestly would not like to give my money to a company that mistreats is animals (because animal cruelty is bad) or even it's workers (because cruelty towards employees is also bad). Such as the example of the companies mentioned in Food Inc that disrespects it's workers simply because they are cheap and easily 'disposable' for them.

'Tis FitDay

Weekday (April 18 2012)

Input Foods Consumed

Input Activities done

Calorie Balance

Calories Chart

Nutrition

%-RDA/AI Graph

1. Nutrients (including fats) from the nutrients pie chart on FitDay

47% of my nutrients consumed is fat and about 37% are carbohydrates. 20% is protein and it claims that I consumed 1% of alcohol that they may have thought was in my carbonara sauce but I had used instant sauce that is halal and should have no alcohol.

2. Daily allowance in relation to what you ate (largely from the food group recommendations on MyPyramid)



3. Identify three nutrients that you consumed close to 100% of RDA

Vitamin B12, Copper, Vitamin B-6.

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)

Protein, Vitamin A, Calcium.

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 B12- Speeds up metabolism, energizes.

Copper- Helps with grow, enzymatic reactions, hair, eyes, ageing, energy production, heart rhythm thyroid glands, arthritis, and healing. 
Vitamin B-6 - Helps break down carbohydrates, and production of hemoglobin and cells in the immune system
Protein-Helps make amino acids
Vitamin A-Helps fight of illnesses and diseases, good for your skin, and an antioxidant
Calcium-Strengthens the bones

b. What foods you can find the nutrient in?

Vitamin B12- Beef liver, yoghurt, organic eggs, fish, clams, milk products, sardine, oysters, lamb, almonds, walnuts, etc.
Copper -Liver, meat, seafood, beans, whole grains soy flour, wheat bran, almonds, avocados, barley, garlic, nuts, oats, blackstrap molasses, beets, and lentils.
Vitamin B-6- Avocado, banana, meat, nuts, poultry, whole grains.
Protein- All meat and other animal products, nuts, soy food, grains, beans and legumes, spirulina, chorella, sprouted seeds
Vitamin A- Liver, dandelion greens, carrot, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, cheddar cheese, cantaloupe melon, egg, apricot, papaya, mango, pea, milk
Calcium-Milk, cheese, yoghurt etc.

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


Over consumption of Vitamin A can cause kidney problems and contribute to mineral loss in bone.


Under consumption of Calcium causes osteoporosis and an increase in risk of bone fractures.


Under consumption of Vitamin A can cause blindness and increases vulnerability to illnesses. 

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 would need to eat less meat products and drink more milk  or eat more cheese as well as eat more vegetables.
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.


Gout is a running thing in my family from my father's side, often caused by taking in too much meat, beans, and/or seafood. So in the future, I will try to consume more milk and actually touch my vegetables. Seeing as I am burning more calories than I am consuming them, I will try to balance out my diet yet continue at my rate of exercise and workload daily. 
7. Compare your food and exercise data to what is recommended for your age, weight, gender and exercise from MyPyramid.gov.

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?


I have to be more careful with what I eat. In the future I will be more concerned about the amount of meat and beans/nuts that I intake to ensure I do not have any liver/ kidney problems. This will be okay for me because we constantly eat homecooked meals and having to help around the kitchen before every meal lets me in on what is put into my food so I can be more careful with which dish I eat. Also, it's a rule in the house that if you help out early, you sometimes get to choose the food you want to eat for the meal!
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.


The results are fairly indicative of my normal weekday and is fairly accurate though I wish they had more food choices so I needn't go search for the nutrition tables and also the fact that the pie chart shows me that my protein is of the lowest but the graph says I have too much protein confuses me somewhat. 

Weekend (April 15 2012)

Input Food Consumed

Input Activities

Calories chart

Nutrition

%-RDA/AI graph

Calorie Balance

1. Nutrients (including fats) from the nutrients pie chart on FitDay

54% of my diet on the weekend is carbohydrates, 27% fat, and 19% protein.

2. Daily allowance in relation to what you ate (largely from the food group recommendations on MyPyramid)

3. Identify three nutrients that you consumed close to 100% of RDA

Manganese, Niacin, and Riboflavin.

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)


Protein, Carbohydrates, and Selenium.

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?)


Manganese- Helps with bone growth. 
Niacin-For energy metabolism, proper digestion, and a healthy nervous system.
Riboflavin-Helps body produce immune cells, helps build red blood cells, and helps with eye function, healthy nerves, and healing tissue.
Carbohydrates-Supply energy
Selenium-Is a natural oxidant.

b. What foods you can find the nutrient in?


Manganese- Mustard greens, kale, chard, raspberries,pineapple, strawberries, spinach, garlic, grapes, eggplant, brown rice, maple syrup, cinnamon, black pepper, and turmeric.
Niacin-  Liver, chicken, beef, fish, cereal, peanuts, and legumes.
Riboflavin- Dairy products, lean meats, grains, broccoli, turnip, greens, asparagus, and spinach.
Carbohydrates-Whole grains, vegetables, fruit and beans.
Selenium-Button mushrooms, cod, shrimp, tuna, halibut, salmon, mustard seeds, and etc.

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


Over consumption of Carbohydrates can cause heart problems, weight gain, and an increase chance of diabetes.
Over consumption of Selenium may cause an increase in cholesterol by 10%


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 would watch my meat and grain intake such as rice and bread. I'll also have to eat more dairy-related products as well as vegetables.

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.

I will need to be aware of possible heart problems due to how much carbohydrates are in my diet as well as possible weight gain and diabetes. I think I should eat a more balanced meal especially by increasing my dairy and fruit and vegetable intake.

7. Compare your food and exercise data to what is recommended for your age, weight, gender and exercise from MyPyramid.gov.

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?

Weekend wise, it seems that I do not need to change my exercise ways (except maybe replace the whole shopping thing to jogging because shopping four hours everyday can waste a lot of money!). I do have to be aware more on my carbohydrate intake seeing as I'm so used to eating rice twice a day and some toast and eggs in the morning. It would be hard to change that trend but maybe once in a while have less rice and more veggies and more milk or cheese or cream to substitute. I should eat about the same amount as the calorie counter chart shows that I eat about as much as I burn.

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.


The shortening of the nutrients/vitamins' names are incredibly annoying and make it difficult to identify what they're talking about in the graph. Otherwise, nothing else to add to what I've already said.

'Tis a CHICKEN IN DANGER

Food Inc. reminded me of the cruelty towards both animals and workers that work for these major food corporations. I previously did a study on this when I was in M.U.N in my last school but we concentrated more on the child labour aspects. It was really weird to see the chickens part and kind of hit home cause back at my grandmother's house, we take care of the chickens in such an old fashioned way where the chickens run around and so do the chicks til' they reach a certain age and are kept in the home-made coop until their lunch time. My grandmother, and now my aunts, give the corn out. It was pretty horrible to see how the chickens were treated that way cause I was so used to seeing them as they were supposed to be. The egg collection, the raising of chicks, and the living conditions of the chickens were so different it was strange and almost horrifying. In the future, I plan to rely more on the wet market to get my chickens, meats, fruits and veggies. At my house we already grow our own food trees but not much. Maybe I can do more in ze future!

'Tis a Letter to My Imaginary Children

Yo Kids,

                 Sup'? You know about drugs? Like cocaine, heroin, and crystal meth. Yeah, don't do them. Even cigarettes and alcohol! Cause man, that ain't right for a kid like you to do them. Maybe when you move out you can make your own life decisions, but none of that stuff under my roof. I mean even though the high or the trip that comes with it maybe nice and all, the effects of the addiction to these aren't the best things ever. The withdrawal symptoms are sometimes terrifying and can KILL YOU. Don't say it's only once and that you can stop because that's what everyone says! Not all kids do it you know? It's not the social norm despite what the media says and gossip that goes around. You don't need to do it to get friends, just be yourself. You can go to clubs as long as no club drugs or shots. Getting drunk might feel nice but the hangover won't. And even though your grandfather smoked for like 30+ years you shouldn't! Cigarettes can kill you. The nicotine in them makes it very addictive but it can give you lung cancer and hurts not only you but others around you. They have gas chamber gas from freaking WWII in them. Smoking that out and inward is like creating another holocaust. No, shush, I'm not exaggerating. Alcohol is one thing I will NEVER allow for you are a muslim and alcohol is prohibited. Drinking is only allowed when I'm five feet under! (not really, I will haunt you if you do it even if I'm dead.)

LOVE YA.

'Tis The Most Dangerous Druuuuuug

The most dangerous drug are the really hard ones such as cocaine and heroine. They are both addictive and have heavy impacts on your health. Most people who try it get hooked pretty easily and withdrawal symptoms as well as long term effects are terrible.

Tis' LSD

What is the definition of this drug classification (characteristics)

LSD (Lysergic acid diethylamide) can distort perceptions of reality and produce hallucinations; the effects can be frightening and cause panic. It is sold as tablets, capsules, liquid, or on absorbent paper. 

What are a few examples of drug that come under this classification

Lysergic acid diethylamide.

Short-term effects of that drug.

LSD produces unpredictable psychological effects, with "trips" lasting about 12 hours. With large enough doses, users experience delusions and hallucinations. Physical effects include increased body temperature, heart rate, and blood pressure; sleeplessness; and loss of appetite.

Some psychological effects may include an experience of radiant colors, objects and surfaces appearing to ripple or "breathe", colored patterns behind the closed eyelids (eidetic imagery), an altered sense of time (time seems to be stretching, repeating itself, changing speed or stopping), crawling geometric patterns overlaying walls and other objects, morphing objects, a sense that one's thoughts are spiraling into themselves, loss of a sense of identity or the ego (known as "ego death"), and other powerful psycho-physical reactions. Many users experience a dissolution between themselves and the "outside world". This unitive quality may play a role in the spiritual and religious aspects of LSD. The drug sometimes leads to disintegration or restructuring of the user's historical personality and creates a mental state that some users report allows them to have more choice regarding the nature of their own personality

If the user is in a hostile or otherwise unsettling environment, or is not mentally prepared for the powerful distortions in perception and thought that the drug causes, effects are more likely to be unpleasant than if he or she is in a comfortable environment and has a relaxed, balanced and open mindset.

Long-term effects of that drug. Be sure to include physiological effects on the body.

LSD is not considered addictive by the medical community. Rapid tolerance build-up prevents regular use, and there is cross-tolerance shown between LSD, mescaline and psilocybin. This tolerance diminishes after a few days without use and is probably caused by down-regulation of 5-HT_2A receptors in the brain. Some experience permanent personality changes as well as changes in their perspective on life in general.


But otherwise can also cause psychosis, panic and anxiety, flashbacks and HPPD, harm to genetics, and uterine contractions.

Street names for that drug.

Acid, Blotter, Dot, Trips, Uncle Sid, Alice, and Lucy.

Pictures of what that drug looks like.

How that drug is taken.


Orally(through tablets), or less commonly, in the lining of an eyelid or nostril.

Statistics related to that drug (example: % of teenagers using in 2008)


The NIDA-funded 2010 Monitoring the Future Study showed that 1.2% of 8th graders, 1.9% of 10th graders, and 2.6% of 12th graders had abused LSD at least once in the year 

An interesting/fun fact about the drug.


Steve Jobs said, "Taking LSD was a profound experience, one of the most important things in my life."

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 or all circumstances).


The dangers are more mental than physical in this case. It is dangerous because it can damage you mentally and cause psychosis. Basically it can make you crazy and honestly not very good for the community. The dangers on the community is more on how people in the state of mind that LSD leaves them for around 12 hours can harm other people but strangely enough people sometimes use LSD for creative means.

If you used additional sources than the NIDA link, you need to cite your sources appropriately.


http://en.wikipedia.org/wiki/Lysergic_acid_diethylamide

Tis' a Cry for Help

THE BIG PICTURE
            This documentary is on suicide and depression among teenagers nowadays. It shows a lot about what most people think about health and how easy it is to miss that one victim of suicidal thoughts and depression. The one girl that they focused on was an all-rounded person with so many friends, successful education, and what most people would consider a good life going for her. Yet no one noticed that she was constantly considering suicide as an option to escape her pain. It shows that most people see a successful education and social life as a sign of good well-being when it could very well be simply a mask to hide the mental illness of depression.

PERSONAL MEANING
             Not many people extremely close to me have committed suicide but there was a case at my old school. A boy in my grade's mother jumped off the balcony of a hotel and there was once a boy who jumped off the second floor onto the ice rink below at the mall. There was a more recent case of my older brother's friend who committed suicide though my brother saw no reason why he would. He had been accepted into a fairly good college and had a girlfriend he swooned about enough to make you think he was living the life. But what really caught me was the amount of people who turn to the internet to talk about how they feel like committing suicide. A girl on a blogging site was about to commit suicide but her friend told many other people to help her convince the girl that life is worth living. It took many people to make her give up on suicide but later I started seeing people sending her messages such as "ATTENTION WHORE" or "if u were really going to kill urself u would have done it already without reading all these stupid messages" I was afraid it would drive her to kill herself again but I couldn't find out what happened afterwards because I fell asleep. But it made me realise, these people weren't considering death, they were considering a relief, an escape, or simply a way to ask people to notice them.

Tis' a Stress Article

MENTAL HEALTH: Ensure they get proper treatment by Tan Sri Lee Tam Thye on Http://www.nst.com (7/2/12)

http://www.nst.com.my/opinion/letters-to-the-editor/mental-health-ensure-they-get-proper-treatment-1.43132


SUMMARY
      This article is on the issue of how mental illness relates to violent crimes of murder of close family members and relatives of the criminal. The article also mentions that not all people diagnosed with mental illness are as violent as all of the others in the news and we should give them proper treatment so they will never reach that stage. They advise for mental illness to be taught in schools so we are able to see the signs of such mental illness like schizophrenia, or bipolarity.


BIG MEANING
      This relates to the whole of the world because many people are much too afraid or awkward to deal with those who suffer from mental illness. People avoid them and really don't want much to do with them but it is dangerous to not help them. All of these mental illness are usually very treatable and their are many an asylum that they can be sent to or simply a hospital that are able to give treatment. A lot of deaths  and murders in Malaysia nowadays are cause by either crime or mental illness. The article gives an example of a grandmother who suffocated her granddaughter to death and a dad who slit his own son's throat. And article that I've read while browsing mentioned a boy suffering from paranoid schizophrenia killed his own mother because "voices" told him to over and over. If people are not aware of these things it could put their lives into danger or even others.


PERSONAL MEANING
      This impacts me personally because mental illnesses such as schizophrenia especially are very prominent in Malaysia. If I am able to learn the symptoms of these and am more aware of how to help these people out, I can live a safer life and probably save the lives of many others as well. I've never had a personal case related to bipolarity or schizophrenia with the exception of my sister's friend in collage who started screaming with delight at my sister about how many durians they had then started scolding the chinese boy who was accompanying her about how many durians they had. Apparently she refuses to take her medication and has attempted to beat up the person who was supposed to make sure she takes her pills. My sister says that she is very nice but will burst into outrage in the next minute. My sister is very scared of her and so am I. She is endangering many people by not taking her medication. She as well as us should take their role to keep others safe and healthy!


SIDENOTE: A form of therapy that can help mental illness patients is "art therapy". You may read about it here because tis' cool. http://sundaypeople.nst.com.my/Current_News/SundayPeople/article/CoverStory/20081018173916/Article/index_html

Tis' a Statement

When you have a high self-esteem you are both confident and mindful of you decision making and the decisions that you will choose will have an impact on your overall wellness. For example, if you have a high self-esteem, you wouldn't submit to the peer pressure of drinking alcohol or smoking to seem cool. You will be confident with your opinion and decision to not drink alcohol at a young age and this will contribute to your physical, social and emotional health according to the wellness wheel.

:)

Tis' a Health Goal

1. The area or I would like to change or improve is:
.Intellectual (time management)

2. Pick a primary goal in your lifestyle within the above mentioned Wellness Wheel
area that you want to work on achieving.
My horrible case of procrastination will be terminated by trying to balance both my art stuff and my education stuff (homework, studying, etc. )

3. What health benefits would you receive if you made a change in this area?
I will have less stress to cope with by not being a huge procrastinator and not having to worry about my homework or art projects. I will be able to make time to help around the house or go for a jog giving me more time to improve other aspects of my wellness wheel.

4. What difficulties might make achieving this goal a challenge?
All the distractions that I have skilfully piled up because I'm the master of procrastination. Such distractions are mostly silly websites and video games...video games everywhere.... Also family events and the fact that it takes at least 45 minutes to get back home for school will make it difficult for me to organize time because...it doesn't give me much time :I

5. The people you will ask for support and assistance are:
On the week days, my big brother or my mom, and on the weekends my sister.

In what way will they help you?
They will keep me from doing stupid stuff on the internet when homework and art projects call for me.

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


a. I will make a schedule to make sure I have time for my studies, rest, and my art works.
b. I will actually follow the schedule.
c.I will not play around on the internet/computer for more than half an hour at the time.

7. How will you record of your progress?
I will have to maintain a GPA of 3.5 while making at least one finished art illustration per week. I will record my progress by how many hours of sleep I get in total of the week and how many hours I spent on the computer not doing work of any kind.

8. Date you will start / have started:
30/1/2012
9. Date you are going to complete:

1/6/2012

10. Reward for completion (should be appropriate):
Two whole days of absolutely nothing productive needed to be done completed with a lot of chocolate and cheesey goods.

Tis' a Health Interview

What is his/her relationship to you?
She's my mom.

1. Have you always been as healthy as you are now? Please explain.
I used to be really skinny to the point that people told me I looked sick. Your grandmother even gave me pills to make me eat more.

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

Nutritional Habits: I eat at least five times a day and only eat deserts and sweets sparingly. It helps that I don't like sweet stuff.

Fitness Habits: I play table tennis with the family once a week. I feel that it's enough for someone as old as me.

Coping with Stress: I always plan ahead and always have a back up plan so if something doesn't work out I wouldn't have to worry too much because I'm prepared.

Dealing with Conflicts: Don't be afraid to say what you mean but if the person is not willing to listen at the moment, just let it go.

Keeping a Positive Attitude: Always be grateful for what you have and remember that God is making the right choice for you and everything will turn out okay, if God willing.

Any Additional Healthy Habits: Always have good posture when spending too much time on the computer or when watching TV. Never stay on for long because it is not good for you and you should be aware of your surroundings more.

3. How did you develop these habits? Please explain.
As an employee at Exxon Mobile, safety is a priority. We have drills and exercises that pop up on the computer so we do not sit still for long.


4. What motivates you to practice a healthy lifestyle?
My children and my work.


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's so good about posture?

Answer: More computer and technology are used nowadays and kids especially now spend most of their time on the computers. If they are not exercising they might as well not break their back by slouching over a screen for too long.

TIs' a Health Survey

• Is the source a good source of information?

It seems like a pretty reliable source of information with the whole "lemme suscribe u a psychiatrist" and other articles but it seems like a sparknotes for those who are interested in how mentally ill you and other people are. The site seems legit.

• How accurate do you think the results are?

They seem pretty accurate.

• In what circumstances might results be invalid?

Some results may not depend on whether or not you have self-esteem. It could be for other reasons. 

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

The results may hurt one's self esteem or if one is too reliable on these results they may follow it out. If the results are actually lower than what they really are they will spiral down towards this level. 

Tis' a Health-o-Meter

Physical-7

I am not overweight or underweight so I think that bumps me up to an immediate four, I eat rice like everyday and never miss breakfast or lunch but I also am not very athletic at all though i do jog/play badminton/cycle every other Saturday.

Intellectual-9

I've got this pretty much covered because I have art goals all set and ready to go. I've been improving pretty well over the few years and have set some bars for me to reach.

Occupational-8.5

Overall with school it's pretty challenging enough but not too much and it does feel pretty good sometimes when I finish my homework before nine. Since I'm a student that's pretty much my only occupation so....

Emotional-8.5

I'm pretty controlled temper-wise (compared to my siblings anyways) and takes a lot for me to blow out under stress I think though I may be too controlled? Maybe? I dunno...

Spiritual-8.5

I'm satisfied with my choice of religion though I feel the need to be more religious. It helps me cope with how to see life and death in general.

Social-6.5

This is kind of my low-point because I never feel the need to speak unless I feel comfortable and most of the time I don't unless with certain people. I have a close group of friends of around three or four in the school but some more outside of school.

OVERALL: 8