Monday Wellness: Snacking

We learned that it's important to choose healthy foods when snacking. Foods that are high in protein and fiber and low in calories. It's good to snack throughout the day because it makes you less hungry at mealtimes. The snack we made was apple and peanut butter with almonds which is healthy because it contains lots of vitamins and monounsaturated fats. It's important to stay away from foods that are processed and contain lots of artificial colors and ingredients. 
Photo of snack made in class

Photos from Blood Pressure Lab

Measuring Blood Pressure

When comparing systole and diastole, systolic pressure is the result of the contraction of the ventricle, while diastolic pressure is found when the ventricle relaxes. The equipment used from measuring heart rate is simply a finger or two, while the equipment needed to measure blood pressure is a little more extensive: A stethoscope and a sphygomomanometer, or blood pressure cuff. uses your thumb to measure blood pressure is not ideal because it has it's own pulse and cause confusion in the measurement. To take blood pressure, you have the person sit and relax completely while you slide on the sphygomomanometer around their uppper arm (close to elbow). Put on the stethoscope and place it near or under the cuff to hear the pulses. Inflate the cuff till around 150 or 160 then slowly begin to release air. Record the number you hear at the "whoosh" and the number you hear at the last pulse. The first number is the systolic pressure and the second is the diastolic, and there you have it!

Unit Two Reflection

In this unit we learned about health, and everything that comes together to determine health. We learned about the five pillars of health: nutrition, exercise, sleep, stress, and social connection. In order to be truly healthy, one must balance all those factors and follow their varying guidelines. Being healthy all in all, means eating clean, nutrias foods, exercising multiple times a week at a moderate or high intensity, getting adequate or amply sleep, managing stress, and have strong social relationships. These factors work harmoniously and each element of health should be given the respect it deserves. The essential understanding of this until was that health is the measure of our bodies efficiency and overall well-being., which consists of mental, physical and social health. I found the information that I learned about handling stress very interesting cause I knew so little about its vast importance. As students we talk about nutrition, exercise, and sleep in class like health, but for me, I had never heard much about stress. I learned how important it is to control stress levels, as to not upset the balance of other hormones such as insulin, glucagon, and leptin. I also learned that chronically elevated cortisol levels encourages insulin resistance and increased leptin. Sleep deprivation is a big problem that Saratoga High students face regularly. It's is something we should all pay attention to and prioritize sleep. Possibly by managing time more efficiently and not procrastinating, not to say that all Saratoga High students procrastinate but I know I do.

In regards to my own health I do consider myself a relatively healthy person. I eat somewhat well according to the nutrition analysis, but could vary my food choices more. I exercise rigorously every day so I'm doing fine in that area. My social connections are strong and bring me lots of happiness which helps me not get too stressed. I definitely do not get enough sleep and I've known that for a while now. I should try to go to bed early when I can because I don't want to carry around a large sleep debt. I understand almost everything in the unit except some of the terms mentioned like, "LDL", and "HDL". I feel like I don't know exactly what those are what their function is. In the next unit I will try to ask more questions when I don't quite understand something or miss the meaning of certain terminology. I will also try to take more side notes in the margins of our lecture notes, not only copy what is on the screen.

During our nutrition unit I was inspired to eat healthy and follow the recommended guidelines for good, clean eating. After about a whole week of eating healthy, non-processed foods I could already notice a difference. I didn't feel as lethargic or tired and was more focused. This allowed to to preform better in my practices and games, it also helped me and school by making me feel alert and full. This relates to our unit because it proves that what we are being taught is accurate, and can have a real legitimate impact on our overall well-being. It made me pay more attention to my eating and sleeping habits and have definitely changed some of my choices.

Here is a  picture of my "Health Goals Sheet"