1. Take Care of Your Machine

2. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 2 Take Care of Your Machine Fuel it Move it Rest it Observe it Protect it

3. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 3 Fuel It… You are what you eat Your diet can have immediate and long-term effects on your performance as a student

4. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 4 Eat better food + Eat less food + Exercise = Weight loss Fuel It… Losing Weight The formula for weight loss is simple:

5. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 5 Fuel It… Losing Weight Begin by taking a First Step There are no quick fixes, but… You can make noticeable progress in just a few weeks Avoid losing more than two pounds a week Limit fast food Eat sloooooooowly

6. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 6 Fuel It… Eating Disorders There are two eating disorders that affect many students –Bulimia –Anorexia Nervosa

7. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 7 Move It … Regular exercise can improve your academic performance Dieting alone won’t create lean muscles and a strong heart

8. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 8 Rest It… Lack of sleep can interfere with: –Your memory –Your concentration –Your ability to stay awake in class

9. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 9 Rest It… Sleep Aids Exercise daily Keep your sleeping room cool Take a warm bath Do relaxation techniques in bed Avoid daytime naps Sleep in the same place each night See a doctor if sleeplessness persists

10. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 10 Rest It… Managing Stress Mental Components –Manage self-talk –Mentally rehearse success –Visualize positive events Physical Components –Breathing exercises –Relaxation techniques body scans guided imageries massage aerobic exercise

11. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 11 Observe It… You’re the most likely person to notice changes in your health If you do notice changes, pay attention to them and get help Proper treatment can forestall serious problems

12. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 12 Protect It… Protect against accidents Protect against sexually transmitted diseases Protect against unwanted pregnancy Protect against sexual assault

13. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 13 7 Dietary Guidelines 1.Eat a variety of foods. 2. Eat plenty of whole grains, vegetables, and fruits. 3. Limit fat—especially saturated fat and trans fat—and cholesterol. 4. Limit sweet and salty foods.

14. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 14 7 Dietary Guidelines 5. Control calories by carefully choosing portion sizes. 6. If you drink alcohol, do so in moderation. 7. Build physical activity into your daily routine.