1. BELL RINGER: What do YOU do to take care of yourself?
Name as many things as possible.

2. Family Dynamics
Unit 4
Mrs. Lawson
Family Dynamics, CHS

3. Unit 4 Terms
1. Anorexia Nervosa: a psychological disorder where a person eats very little or refuses to eat as they see themselves overweight even when they are dangerously underweight.
2. Binge Eating Disorder: A person with this disorder binges but does not purge or exercise excessively.
3. Bulimia: A person with this disorder repeatedly binges and then purges by vomiting or taking laxatives to prevent weight gain
4. Dietary Guidelines for Americans: A set of guidelines about food choices developed by the US government.
5. Eating Disorder: Extreme, unhealthy behavior related to food, eating and weight.

4. 6. Fitness: A process of maintaining good physical condition
7. Nutrient: Chemical substances in food that help maintain the body
8. Nutrition Facts Panel: A special type of food label that includes information about the nutrient and caloric content of food on a per serving basis
9. Nutrition Labeling: An analysis of a food product’s contributions to an average diet that appears on the product packaging
10. Wellness: The process of acquiring and maintaining physical, mental, emotional and social health

5. 4.1 Develop a Plan for Personal Wellness
OBJECTIVES:
4.1.1 Assess the need for Dietary Guidelines for Americans
4.1.2 List factors that influence meal planning decisions
4.1.3 Determine the nutrient content of foods by analyzing nutrition facts panels
4.1.4 Develop guidelines for making healthy choices when dining out

6. 4.1.1 Discuss the Dietary Guidelines for Americans
The ABC’s of good health:
Aim for Fitness.
Build a healthy base.
Choose sensibly.

7. 4.1.1 Discuss the Dietary Guidelines for Americans
1. Build a Healthy Plate
Make half your plate fruits and vegetables.
Switch to skim or 1% milk.
Make at least half your grains whole.
Eat more grains than protein
Vary your protein food choices.
Keep your food safe to eat

8. 4.1.1 Discuss the Dietary Guidelines for Americans
2. Cut back on foods
high in solid fats,
added sugars, and
salt
Choose foods and drinks with little or no added sugars
Look out for salt (sodium) in foods you buy
Eat fewer foods that are high in solid fats.

9. 4.1.1 Discuss the Dietary Guidelines for Americans
3. Eat the right amount of calories for you
Enjoy your food, but eat less.
Cook more often at home, where you are in control of what’s in your food.
When eating out, choose lower calorie menu options.
Write down what you eat to keep track of how much you eat.

10. 4. Be physically active your way
4.1.1 Discuss the Dietary Guidelines for Americans
4. Be physically active your way
Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active.

11. 4.1.1 GROUP ACTIVITY MYPLATE Web Quest: Go to choosemyplate.gov
You need to keep the following questions in mind as you are researching with your group today.
ESSENTIAL QUESTIONING:
Explain MYPLATE.
Explain what the food groups are.
Explain the Dietary Guidelines for Americans. (Find under Weight and Calorie Resources).

12. 4.1.2 Factors that influence meal planning decisions
family finances/budget
number and age of family members
food preferences
special diet needs
family activities
available time
cooking skills
available kitchen tools and equipment
Health of family members
Culture/religion

13. ACTIVITIES:
1.Create a sample grocery list and categorize items (frozen, paper, produce, etc.)
2. Develop a personalized healthy meal plan on
3. Teacher will give you a scenario and you come up with what to cook.

14. 4.1.3 Determine the nutrient content of foods by analyzing nutrition facts panels
See Lesson Plan Handout
Food Label Website
ACTIVITY: Cut out a Nutrition Facts Panel and label it on another piece of paper using the FOOD LABEL WEBSITE above.

15. Bell Ringer:
What is your favorite restaurant, and what is your favorite item on its menu?
When dining out, do you ever go for the healthy choice? Explain.

16. 4.1.4 Develop guidelines for making healthy choices when dining out
Tips on eating out from MYPLATE.gov
eating-tips/tips-for-eating-out.html
ACTIVITY: Use the internet to compare healthy food choices at a few restaurants. You will then complete a Venn Diagram and compare 2 restaurants.

17. Dietary guidelines for teenagers:
dga2000/document/build.htm
diet-for-adolescents-12-to-18-years- of-age.html
ealthy-eating/nutrition-for-children- and-teens.htm

18. Bell Ringer:
How do you handle stress?

19. 4.2 Assess the effects of stress on overall health and well-being
OBJECTIVES:
4.2.1 Investigate the symptoms of stress
4.2.2 Evaluate the effectiveness of positive stress management techniques
4.2.3 Analyze consequences of negative behavior techniques for dealing with stress. Identify negative techniques for stress management

20. 4.2.1 Symptoms of Stress WHAT IS STRESS?
The term “stress” actually refers to the body’s reactions to any demand placed upon it.
Stress can be good or bad.

21. Student Discussion: What causes stress in your life? Stressor
the activity, emotion, or responsibility which is placing a demand upon you and causing stress.
Student Discussion:
What causes stress
in your life?

22. Steps to handling stress
Identify the Stressor
Identify your control over the stressor.
Identify whether you can eliminate the stressor; if you can, do so.
If you cannot eliminate the stress, then build your skills to deal with it.

23. SYMPTOMS OF STRESS Accident prone Leg-wagging
Anger/ Irritability Lip-biting
Anxiety Lump in throat
Apathy Menstrual Irregularities
Blushing Muscle spasms/ tightness
Chain smoking Nausea
Clammy hands Nervous cough
Continual boredom Nightmares
Inability to be alone
Inability to talk
Increased heart rate
Insomnia

24. Depression Procrastination
Desire to run away Rocking back and forth
Diarrhea/Constipation Shaking
Dry mouth Sighing
Eating disorders Sleeping disorders
Fatigue/Weariness Stomach cramps
Feeling faint Stroking face
Fingernail biting Talking too much
Guilty feelings Talking too fast
Hair-twirling/pulling Tearful
Headache Temper flare-ups
Heart palpitations Tic in eye or elsewhere
Hyperactive/Listless
Hypochondria

25. 4.2.2 Positive stress management techniques
STRESS BREAKS
10 second stress break:
Identify what is annoying you. Simply identifying the problem can reduce stress.
Tell yourself, “I don’t have to become too tense over this.”
Take two easy, deep breaths (counting from 1-4 as you inhale and exhale).
Relax any tense spot quickly, to the best of your ability (stiff neck, muscles, etc.)
Stretch and resume your activity.

26. 20 second stress break:
Sit down and take a deep breath, slowly inhaling through your nose and exhaling through your mouth.
Gently shake your head from side to side in a “no” motion and up and down in a “yes” motion.
Take a few more deep breaths, as before. At the same time, quiet your mind by slowly saying to yourself, “relax,” or, “be calm”, or words that work for you (a favorite poem or words to a favorite song).
Now go back to whatever you were doing, but approach the activity more calmly.

27. Take two deep breaths and exhale each slowly.
2 minutes stress break:
Take two deep breaths and exhale each slowly.
Locate a tense spot on your body and relax it as much as possible (forehead, jaw, shoulders, back, hand).
Do two brief exercise – slowly:
Head Rotation: Rotate your head slowly around in a circular motion, once or twice in both directions.
Shoulder Roll: Slowly roll your shoulders forward and backwards a couple of times in each direction.
Recall a pleasant thought, memory, or feeling for seconds.
Take one more deep, slow breath, exhale slowly and return to your activity.

28. ORGANIZATION REDUCES STRESS:
Plan your life and set goals
Have duplicate keys, scissors, tape, important papers, etc.
Write things down
Don’t procrastinate – that just makes the situation worse
Be prepared to wait. Carry a book or something to do while waiting.

29. Bell Ringer:
What have you found that helps you more than anything when you need to relieve stress?

30. LIFESTYLE CHANGES TO REDUCE STRESS:
Balance work with play
Learn to accept what you cannot change – don’t fight the inevitable
Take one thing at a time
Get away from stressors with scheduled breaks
Compromise
Program fun and humor into life
Learn problem solving techniques – and use them
Learn relaxation techniques
Try new things
Adjust lifestyle to avoid rush hours or other situations that annoy you
Learn to say no

31. LIFESTYLE CHANGES TO REDUCE STRESS: (cont.)
Fix things that don’t work well
Simplify
Become more flexible – some things are not worth doing perfectly
Develop back-up plans, just in case something happens
Unplug the phone
Use earplugs
Have personal time EVERY day
Find a positive addiction – peaceful and playful. Do it regularly.
Know your own stress levels, and live within them
Change our daily routine
Eliminate time wasters

32. PHYSICAL STRESS REDUCES:
Get enough sleep and rest (avoid sleeping pills)
Monitor breathing – shallow breathing results in muscle tension
Exercise regularly – relaxed muscles make relaxed nerves
Listen to your body. Headaches, upset stomach, excessive worrying, and an inability to concentrate, are symptoms that you need some help.
Avoid any kind of self-medication
Eat balanced meals
Take breaks often. Stand up and walk around, do light exercises, etc.

33. PHYSICAL STRESS REDUCES: (cont.)
Make your environment fit your needs
Dress comfortably
Look your best
Take a hot bath or shower to relax nerves
Pace yourself – don’t try to do everything at once
Have regular physical check- ups
Physically remove yourself from stressful situations

34. METHODS OF COPING: Change our life style Learn progressive relaxation
Use mental imagery
Get adequate rest
Learn relaxation techniques
Eat a proper diet
Get regular exercise
Develop hobbies or new sports you enjoy
Keep balance between work and play
Eliminate bad habits
Learn to pace yourself
Realize your limits and plan around them
Learn flexibility and to accept imperfections
Avoid loneliness – learn to develop friendships
Avoid self pity

35. METHODS OF COPING: (cont.)
Don’t be afraid to compromise
Learn to accept what you cannot change
Talk about your troubles to people you can trust
Develop a positive attitude
Take a mini vacation
Learn from your experiences – don’t dwell on them
Maintain healthy weight
Involve others in decision making
Take a walk
Plan some time just for yourself each day
Read books that demand concentration
Have a place to retreat where you can be alone
Use humor
Concentrate on what you are doing

36. What behaviors do you think can damage a healthy lifestyle?
Bell Ringer:
What behaviors do you think can damage a healthy lifestyle?

37. 4.2.3 Negative ways to deal with stress & their consequences
Negative Techniques Substance Abuse: Alcohol Abuse: Tobacco Use: Eating Disorders: Reckless Behaviors:
Consequences
Activity: Your group is going to research each technique and determine consequences to each one.

38. 4.2.3 Discuss factors which are damaging to a healthy lifestyle
eating disorders
anorexia, bulimia, binge eating, pica
What is an eating disorder?
What is anorexia?
What is bulimia?
What is binge eating disorder?
What is pica?
What are the effects these eating disorders have on the body?

39. 4.2.3 Discuss factors which are damaging to a healthy lifestyle
tobacco use
smoking and smokeless
alcohol
substance abuse
illegal and prescription
eating disorders
anorexia, bulimia, binge eating, pica
reckless behavior
drinking and driving, speeding, unprotected sex, suicide games