Example #1
Name___Johnny B Good__________________ Section #__8400__ Date_9/9/20__
For full credit, all lines must be filled in (see chapter 9 for help.)
My top 5 sources of stress are:
1. My Dog
2. My Car
3. Health Problem
4. Job Performance
5. Personal Issues
Ways I will use stress management to reduce my top 5 sources of stress are:
1. Nutrition (eating better will give me more energy through-out the day)
2. Exercise (it’s a healthy way to release stress)
3. Create some “down-time” (I need to make time for myself, down-time)
4. Time Management (I’m only one person; I can’t be everywhere at once.)
5. Saying “NO (I can’t please everyone sometimes I must say NO!)
The relaxation technique I will practice is __Exercise and eating healthier.____________
Amount of time I will spend in relaxation is ___few hours a day___________________
Time of day I will practice relaxation is _____mornings and afternoons______________
Place I will practice relaxation is ______at home and at work.______________________
Name ___________________________
Section # ______
Date _________
Based upon the results of Lab 8a, how will you change your diet to bring it into line with the food guide (reference: chapter 8 & web page supplemental material).
I’ve started eating more fruits and vegetables, also I look at the nutrition facts, to see all of the calories.
___161_____ Current weight
___161_____ Desired weight
My goal is to:
X maintain my weight
lose weight
gain weight
You will choose a category on the next few pages based on your goal.
Page 2
Choose only one of the following three categories:
If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.
Extra Calories Spent in Exercise
Activity |
Minutes |
Calories burned |
Wii boxing |
15 min |
125 |
Wii tennis |
20 min |
134 |
Walking |
45 min |
162 |
TOTAL CALORIES: 420
Additional Foods I Will Eat
Food |
Amount |
Calories |
Fruits apples |
2 |
106 |
Vegetables carrots |
1 ½ cup |
78 |
Egg whites |
3 large eggs |
41 |
Pink Salmon |
½ fillet |
185 |
TOTAL CALORIES: 420
Are totals daily or weekly? (Circle one answer) DailyWeekly
For weight maintenance, totals should be equal (energy in = energy out)
Page 3
To lose weight you want to create a daily calorie deficit of 500-1000 calories through a combination of diet and exercise. This will result in a weight loss of approximately 1-2 pounds per week. In choosing ways to reduce calories, keep in mind the web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).
Ways I Will Increase My Daily Energy Expenditure
Activity |
Minutes |
Calories burned |
TOTAL CALORIES:
Ways I Reduce My Daily Caloric Intake
Food |
Amount |
Calories |
TOTAL CALORIES:
Page 4
To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).
Ways I Will Increase My Daily Caloric Intake
Activity |
Minutes |
Calories burned |
TOTAL CALORIES:
Ways I Will Adjust My Exercise Program
Food |
Amount |
Calories |
TOTAL CALORIES:
Name ___________________________
Section # ______
Date _________
Based upon the results of Lab 8a, how will you change your diet to bring it into line with the food guide (reference: chapter 8 & web page supplemental material).
Cut down sugarCut fried foodsEat more fiber
___265_____ Current weight
___175_____ Desired weight
My goal is to:
maintain my weight
X lose weight
gain weight
You will choose a category on the next few pages based on your goal.
Page 2
Choose only one of the following three categories:
If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.
Extra Calories Spent in Exercise
Activity |
Minutes |
Calories burned |
TOTAL CALORIES:
web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).
Ways I Will Increase My Daily Energy Expenditure
Activity |
Minutes |
Calories burned |
Relax |
60 |
0 |
Walking |
160 |
1200 |
Hip Hop Aerobics |
40 |
660 |
TOTAL CALORIES: 1860
Ways I Reduce My Daily Caloric Intake
Food |
Amount |
Calories |
Substitute sugar for sweetener |
2 tbs |
0 |
Drink water |
1 quart |
0 |
Special K cinnamon cereal for breakfast |
1 cup |
120 |
Eat whole wheat bread |
2 slices |
140 |
Eat tuna or chicken for lunch w/fat free mayo |
2 oz. meat, 1 tsp mayo |
75 |
Baked, roasted, or grilled dinner mean w/vegetables |
4 oz. meat, 4 oz. vegetable |
900 |
100 calorie snacks |
3 serving |
300 |
TOTAL CALORIES: 1535
Page 4
To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).
Ways I Will Increase My Daily Caloric Intake
Activity |
Minutes |
Calories burned |
TOTAL CALORIES:
Ways I Will Adjust My Exercise Program
Food |
Amount |
Calories |
TOTAL CALORIES: