Health, Nutrition and the Integrated Being
Health, Nutrition and the Integrated Being FN 203
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This 81 page Class Notes was uploaded by Deondre Tromp on Saturday October 3, 2015. The Class Notes belongs to FN 203 at California State Polytechnic University taught by Jasmin Ilkay in Fall. Since its upload, it has received 28 views. For similar materials see /class/218318/fn-203-california-state-polytechnic-university in Nutrition and Food Sciences at California State Polytechnic University.
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An Invitation to Health Chapter 6 Personal Health Chapter 6 Objectives gt List the basic nutrients necessary for a healthy body and describe their functions gt Describe the key themes of the USDA MyPyramid Food Guidance System gtList five specific nutrition guidelines of the 739 MyPyramid System gt Explain how to interpret the nutritional information provided on food labels gtList the food safety hazards and describe prevention measures gtList your nutrition pitfalls and define a strategy to avoid them Nutrition Basics gtNutrition study of dietary needs for food and the effects of food on organisms gtEssentia Nutrients Nutrients that the body cannot manufacture for itself and must obtain from food TABLE 61 The Essential Nutrients Sources Functions Water Liquids fruits and vegetables Carries nutrients and removes waste dissolves amino acids glucose and minerals cleans body by removing toxins regulates body temperature Proteins Meat poultry sh eggs beans nuts Help build new tissue to keep hair skin and cheese tofu vegetables some fruits eyesight healthy build antibodies enzymes pastas breads cereal and rice hormones and other compounds provide fuel for body Carbohydrates Grains cereal pasta fruits and vegetables Provide energy nuts milk and sugars Fats Unsaturated Fats Red meat dairy products egg yolks coconut and palm oils shortening stick margarine baked goods Provide energy trigger production ofcholesterol Saturated Fats Some sh avocados olive canola and peanut oils Also provide energy but trigger more quotgoodquot cholesterol production and less quotbadquot cholesterol production Vitamins Fruits vegetables grains some meat and Facilitate use of other nutrients involved in dairy products regulating growth maintaining tissue and manufacturing blood cells hormones and other body components Minerals Many foods Help build bones and teeth aid in muscle function and nervous system activity assist in various body functions including growth and energy production Functions of Water gt Carries nutrients gt Maintains temperature gt Lubricatesjoints gt Helps with digestion gt Rids the body of wastes through urine gt Contributes to the production of sweat Water in the Body gt Blood 85 water gt Muscles 70 water gt Brain 75 water Daily Water Losses gt 6480 ounces of water a day through perspiration urination bowel movements and normal exhalation NUTRIENTS Macronutrients Micronutrients energy producing nonenergy producing M critical in digestion amp PrOtem absorption Fats Water Carbohydrates Vitamins 39 i39mp39T Minerals om ex Pp Phytochemlcals Iber Proteins gtCharacteristics gt 4 calories per gram gt Made from a combination of 20 amino acids 9 of which are essential gtDietary Recommendations gt08 gram per kilogram of body weight for adults ROTEIN SOURCES amp FUNCTIONS Sources Animal beef fish poultry chicken Vegetarian nuts legumes beans seeds soy Func ons Structural elements bones cartilage hair nails cell membranes Regulate and maintain body Build new tissue Enzymes hormones antibodies Regulate electrolytes Maintain blood pH Transport oxygen in red blood cells Provide energy Highest satiety feeling of fullness after meal Important source of nitrogen for the body Essential amino acids 9 Nonessential amino acids Can be produced in the body if ingredients present Essentiallnonessential Proteins Body cannot manufacture but MUST have in diet AMINO ACIDS NONESSENTIAL I ESSENTIAL Alanine Arginine Asparagine Histidine Aspartate Isoleucine Cysteine Leucine Glutamate Lysine Glutamine Methionine Glycine Phenylalanine Praline Threonine Serine Tyrosine Trytophan Valine Complete vs Incomplete Proteins Complete proteins contain all essential amino aCIds Grains Animal Meat fish eggs 39Combinanong rise lCom binaIion agiry Red beans 8 rice lel ng PustBclomatoes Plant quinoa soy quotvim i Buchheat amaranth leleimes Vegeltables Microbial spirulina um2quot39 3i WW amino acid Cyano acteria mama I Nuts Combinalion Combination nd Limilin Soybeans amp grog ammo mad Green beans amp V sesame seeds lmisol win 9 almonds x Incomplete proteins missmg at least one essential amino aCId Whole grains legumes nuts Carbohydrates gtDesc p on gtOrganic compounds that provide our brains and bodies with glucose their basic fuel gtProvides heat and energy for work gtAlso source of fiber vitamins phytochemicals gtCharacteristics gt4 calories per gram gtSimple sugars vs complex starches and fiber gtMajor food sources are plants including grains vegetables fruits and beans and milk Carbohydrates gtDietary Recommendations gtAt least 130 gramsday to support brain function gtLimit added sugars to no more than 25 of total daily calories gtAt least 3 servings of whole grainday gtMen 38 grams of fiberday 50 years 30 grams gtWomen 25 grams of fiberday 50 years 21 grams TABLE 62 High Fiber Foods Grains Wholegrain products provide about 1 to 2 grams or more of ber per serving 1 slice whole wheat pumpernickel rye bread 1 oz ready to eat cereal 100 bran cereals contain 10 grams or more 12 cup cooked barley bulgar grits oatmeal Vegetables Most vegetables contain about 2 to 3 grams of ber per serving 1 cup raw bean sprouts 12 cup cooked broccoli Brussels sprouts cabbage carrots cauli ower collards corn eggplant green beans green peas kale mushrooms okra parsnips potatoes pumpkin spinach sweet potatoes swiss chard winter squash 12 cup chopped raw carrots peppers Fruits Fresh frozen and dried fruits have about 2 grams of ber per serving 1 medium apple banana kiwi nectarine orange pear 12 cup applesauce blackberries blueberries raspberries strawberries Fruitjuices contain very little ber Legumes Many legumes provide about 6 to 8 grams of ber per serving 12 cup cooked baked beans black beans black eyes peas kidney beans navy beans pinto beans Some legumes provide about 5 grams of ber per serving 12 cup cooked garbanzo beans great northern beans lentils lima beans split peas Fats gtDescription gtCarry and aid in the absorption of the fatsoluble vitamins A D E and K gtProtect the organs from injury gtReguate body temperature gtPlay an important role in growth and development Fats gtCharacteristics gt9 calories per gram gt Unsaturated fats gt liquid at room temperature and come from vegetable and fish oils gt Monounsaturated fats and polyunsaturated fats omega3 and omega6 fatty acids gt Saturated fats Animal fats that tend to be solid at room temperature gt Trans fats gt Created by a process called hydrogenation gt Found in margarine products baked goods and fried foods gt Linked to heart disease Fats gtDietary Recommendations gtChoose soybean canola corn olive safflower and sunflower oils gtChoose reducedfat lowfat fatfree and trans fat free versions of baked goods snacks and other processed foods TABLE 63 rip lls FattyAcids ealMulsFatty Acids 7 quot WNlo39nro uns atwated Polyunsaturated Omega3 Polyunsaturated 1 H Avocado Margarine nonhydrogenated Fatty sh herring mackerel salmontuna Oils canola olive peanut sesame Oils corncottonse saf ower soybean Flaxseed NUts almonds cashews lberts hazelnut Nuts pine nu Nuts walnu macadamia nuts peanuts pecans pistach 7 Mayonnaise Olives Salad dress Peanut butter Seeds pu un Seeds sesame Unhealthful FattyAcids Saturated 39l39rans 7 r mm Bacon Fried foodsi I atecl shquot Butter Margarine Id 39quot Chocolate rogena Coconut No x Cream cheese f e e quot39 Cream halfandhalf l Lard 39 ake Meat cake Milkan mil r dsiw ps i Shortenin 139 Butter r mm S r Gleam Frag Margarine stick Nutrltlon Facts Serving Size 1 Tbsp 14g Servings per container about 32 Amount per saw 9 Calorles 100 Dally Vaiue Cholesterol 30mg Sodium 95mg 4 Total Carbohydrate 09 0 Protein 09 Vitamin A 8 Not a signi cant source ol dietary fiber sugars vitamin C calcium and iron 39Percent Daily Values are based on a 2000 calorie diet INGREDIENTS Cream salt Nutrltlon Facts Serving Size I Tbsp 14g Servings per container about 32 Amount per SE Calo 25100 Cholesterol 0mg 7 0 Sodium 105mg 4 Total Carbohydrate 09 0 Protein 09 Vitamin A 10 Nola slgnlticanlsource of dlelary liber sugars vitamin C calcium and iron Percenl 2 Daily Values are based on a calorie diet soybean oil water buttermilk salt soy lecithin sodium benzoate as a preservative vegetable mono and diglycerides artificial flavor vitamin A palmitate colored with beta carotene provitamin A 3 th i V f mittrainy waterway Free 397 Margarine tub Nutrition Facts Serving size 1 Tbsp14g Servings per container about 32 Amount per serv g choloseroi 0mg 7 r 0 Total Carbohydrate Og 0 Protein 09 Vitamin A 10 Nol a signi cant source ol dietary fiber sugars Vitamin C calcrum and ran 39Peroent Dally Values are based on a 00 ca orie diet 39 i 3 oil buttermilk water butter cream salt salt soy lecithin vegetable mono an diglycerides sodium benzoate added as a preservative artificral avor vitamin palmitate colored with beta carotene Margarine liquid Nutrition Facts Sewing sizel Tbs 14g Servings per container about 24 Amount per 3 ng Daily Value Cholesterol 0mg 7 0 Sodium 110mg 8 Total Carbohydrate 09 0 Protein 09 Vitamin A 10 Nol a signi cant source ol dietary ber sugars Vitamin C calcium an Iron Percent Daily Values are based on a 00 m one dial INGREDIENTS Liquid soybean 39 hydrogenated vegetable monoglycerides and soy lecithin emulsi ers potassium sorbate and sodium benzoate to preserve freshness artificial flavor phosphoric aci acidulant colored with beta carotene source of vitamin A vitamin A palmitate Macronutrient Recommendations gt Proteins gt 10 35 of total daily calories gt Carbohydrates gt 4565 of total daily calories gtgt Fats gt Adults 2035 of total daily calories gt Children 2540 of total daily calories Vitamins gtDesc p on gtHelp put proteins fats and carbohydrates to use gtEssential to regulating growth maintaining tissue and releasing energy from food gtlnvolved in the manufacture of blood cells hormones and other compounds Vitamins gtCharacteristics gtFatsoluble Vitamins A D E and K gtStored in the body gtWatersoluble B vitamins 8 total and vitamin C gtUsed up by the body or washed out in urine and sweat gtMust be replaced daily gtDietary Recommendations gtDietary Reference Intakes Antioxidants gtDesc p on gtSubstances that prevent the harmful effects caused by oxidation within the body gtAntioxidants share a common enemy gtRenegade oxygen cells called free radicals released by normal metabolism as well as by pollution smoking radiation and stress Antioxidants gtCharacteristics gtVitamins C E and betacarotene a form of vitamin A gtPhytochemicas such as carotenoids and flavonoids gtDietary Recommendations gtConsume a diet high in antioxidantrich fruits and vegetables every day Minerals gtDesc p on gtHelp to build bones and teeth gtAid in muscle function gtHelp our nervous system transmit messages Minerals gtCharacteristics gtMake up 4 of our body weight gt16 minerals Major Sodium potassium chloride calcium phosphorus magnesium and sulfur Trace Iron zinc selenium molybdenum iodine copper manganese fluoride and chromium gtDietary Recommendations gtDietary Reference Intakes Calcium gtDesc p on gtBuilds strong bone tissue throughout life gtPlays vital role in blood clotting and muscle and nerve functioning gtMay help control high blood pressure prevent colon cancer in adults and promote weight loss Calcium gtCharacteristics gtAdequate calcium intake during childhood adolescence and young adulthood is crucial to prevent osteoporosis gtDietary Recommendations gt1319 years 1300 mgday gt1951 years 1000 mgday gt51 yrs 1200 mgday Osteoporosis Boneweakening disease Strikes 1 in 4 women over age 60 Peak Bone Mass gt 2535 years gt The higher the peak bone mass the longer it takes for age and menopauserelated bone losses to increase risk of fracture Age 40 gt Bone loss equivalent to a rate of 0305 percent per year begins in both men and women gt Menopause gt Rate of bone loss can increase at a rate of 35 gt Prevention gt Adequate calcium intake and exercise V VV 7 Sodium gtDesc p on gtHelps maintain proper fluid balance gtRegulates blood pressure gtTransmits muscle impulses gtRelaxes the muscles Sodium gtCharacteristics gtExcess sodium is not a problem for most healthy individuals gt30 of population is saltsensitive gtToo much sodium can contribute to high blood pressure gtDietary Recommendations gtNational Heart Lung and Blood Institute lt24OO mgday 1 teaspoon of table salt gtFor Individual With High Blood Pressure lt15OO mgday Phytochemicals gtDesc p on gtChemicals such as indoles coumarins and capsaicin which exist naturally in plants and have diseasefighting properties gtBenefits gtFavonoids may decrease atherosclerotic plaque and DNA damage related to cancer development gtReduced risk of gt Heart disease gt Certain cancers gtAgerelated macular degeneration gt Adultonset diabetes gt Stroke and other diseases quot 39 l7 1 If Zrquot l l Organs That Aid Digestion Salivary Glands Produce a starchdigesting enzyme Produce a trace of tat digesting enzyme important to infants Liver Manufactures bile a detergentlike substance that facilitates digestion of fats Gallbladder Stores bile until needed Bile Duct Conducts bile to small intestine Pancreatic Duct Conducts pancreatic juice into small intestine Pancreas Manufactures enzymes to digest all energy yielding nutrients Releases bicarbonate to neutralize stomach acid that enters small intestine The Digestive System Digestive Tract Organs That Contain the Food Mouth Chews and mixes food with saliva Esophagus Passes food to stomach Stomach Adds acid enzymes and fluid Chums mixes and grinds food to a liquid mass Small intestine Secretes enzymes that digest carbohydrate fat and protein Cells lining intestine absorb nutrients into blood and lymph fluids Large Intestine Colon Reabsorbs water and minerals Passes waste fiber bacteria any unabsorbed nutrients and some water to rectum Rectum Stores waste prior to elimination nus Holds rectum closed Opens to allow elimination How Many Calories Do Need gt Calories gt The measure of the amount of energy that can be derived from food gt Basal Metabolic Rate gt The number of calories needed to sustain your body at rest gt Factors Affecting Calorie Needs gt Gender age bodyframe weight percentage body fat basal metabolic rate and activity level I Estimations of Daily Calorie Needs Individual Characteristics Calories Per Day Most women some older adults 1600 children ages two to six Average adult 2000 Most men active women teenage 2 200 girls older children Active men teenage boys 2800 Are You Getting Enough of These Nutrients For Adults Vitamin A wwmmc wwmmE Cddwn Magne un1 Potassium me For Children Vitamin E Cddwn Wagne un1 Potassium Fwy Are You at Risk for a Nutritional Deficiency Group Nutrients of Concern Teenage Girls gt Iron gt Calcium Women of child gt Iron bearing age gt Folic acid Adults over age 50 gt Vitamin B12 The elderly persons with dark skin and individuals without adequate exposure to the sun gt Vitamin D Using the MyPyramid Food System to Eat Smarter Consume a Variety of Foods gt Consume a diet high in fruits and vegetables whole grains and nonfat or lowfat milk products gt Greater variety of colors and of foods chosen more likely to obtain nutrients needed gt Benefits gt Encourages a diet low in saturated fat cholesterol added sugars trans fat and sodium Reduces risk of chronic disease Using the MyPyramid Food System to Eat Smarter Manage Your Weight gt Expend as much energy as you take in gt Limit portion sizes added sugars solid fats and alcoholic beverages gt Substitute nutrientrich foods for nutrientpoor foods gt Benefits gt Reduced risk of chronic diseases related to obesity Using the MyPyramid Food System to Eat Smarter Get Physical Everyday gt Health Benefits 39 gt 30 minutes of moderate physical activity per day 1 Weight Gain Prevention gt 60 minutes of moderate to vigorous activity per day Weight Loss Maintenance gt 6090 minutes of moderate intensity exercise per day gt Children and Teenagers gt 60 minutes of moderate intensity exercise per day gt Benefits gt Helps maintain a healthy weight and reduces the risk of several chronic diseases V V Using the MyPyramid Food System to Eat Smarter Increase Foods from Certain Food Groups Consume 513 servings 2 12 to 6 12 cups of fruits an vegetables each day Benefits May reduce risk of stroke certain cancers and type 2 diabetes encourages a healthy weight Consume 3 or more servings of whole grains each day Benefits Reduces risk of diabetes and coronary heart disease aids in maintenance of a healthy weight Consume at least 3 servings of milk yogurt or cheese a day Benefits Reduces risk for high blood pressure obesity ad osteoporosis Using the MyPyramid Food System to Eat Smarter Choose Carbohydrates Wisely Get carbohydrates by eating more fruits vegetables whole grains and nonfat or lowfat milk and dairy products Bene ts May reduce risk of chronic disease including obesity type 2 diabetes and heart disease while promoting digestive health Reduce your intake of added sugars Bene ts Maintenance of a healthy weight and reduced risk of dental cavities Using the MyPyramid Food System to Eat Smarter Be Finicky About Fats Reduce your intake of saturated fat lt10 of total calories trans fat as low as possible and cholesterol lt3OO mg per day Benefits Can lower harmful LDL cholesterol and risk of heart disease Aim for two servings of fish high in omega3 fatty acids each week Benefits Can boost heart health and reduce risk of dying of heart disease Using the MyPyramid Limit Salt Consume lt23OO mg of sodium per day and increase potassium intake to at least 4700 mg Benefits May lower blood pressure and reduce risk for stroke heart disease and kidney disease Food System to Eat Smarter Nutrition Facts Serving Size 1 container individual 64g Amount Per Serving Calories 296 Calories from Fat 127 Daily Value Total Fat 1408 g 22 Saturated Fat 625 g 31 Trans Fat Cholesterol Sodium 14336 mg 60 Potassium Total Carbohydrate 368 g 12 Dietary Fiber Sugars Sugar Alcohols Protein 557 g Vitamin A 400 U 8 Vitamin 6 Calcium Iron 218 mg 12 Using the MyPyramid Food System to Eat Smarter Drink Alcoholic Beverages in Moderation For middleaged and older 12 drinks a day Benefits Moderate alcohol consumption protects against heart disease Disadvantages Compared with nondrinkers women who consume one alcoholic beverage per day appear to have a slightly higher risk of breast cancer For younger people alcohol provides little if any health benefits and increases the risk of traumatic injury and death Using the MyPyramid Food System to Eat Smarter Keep Food Safe Thoroughly wash hands Separate raw cooked and readyto eat foods when shopping preparing and storing Cook foods to safe temperatures Chill refrigerate perishable foods promptly Healthy Eating Pyramid by the Harvard School of Public Health gt Daily exercise and weight control gt Whole grains Healthy fats and oil Vegetables and fruits Nuts seeds beans and tofu Fish poultry and eggs Dairy Red meat and butter V VVVVV The Healthy Eating Pyramid swwwm RED MEN 1 BUTTER REEwEn armst wnrrE RICE BREAD a PASTA poTAmE susva mums x swEErs SALT oPnoNAL ALCOHOL w MUDERA HDN mm er everyone DNLY MUmVITAMm mus EXTRA vaMIN D Fur mos DEODIED HEALTHY FATSOILS TRANS39FREE MARGAm WHOLE GRAINS EROWN RICE WHOLE WHEAT PASTA BATS ETC Mediterranean Diet Pyramid A conlmnpomry approach Io delicious healthy eating Vinc nukiulm ruIlv h K v and 39 Scnlood cm at I 9 nm m an Drink Water Fruits Vegetables 0 mostly whole ive oil Med with other My Vegetarian Food Pyramid Quick and Easy Estimates of Portion Sizes 1 medium fruit 1 c cooked 12 C ice cream 3 oz of 112 oz 14 e dfl i is about the size vegetables is is about the meat is cheese fruit is of a baseball about the size of a about the is about the about size of your fist racquet ball size of a size of six the size deck of stacked of e cards dice golf ball mars An Invitation to Health Chapter 3 Personal Stress Management Prepared by Andrew Owusu PhD 2011 Cengage Higher Education Chapter 3 Objectives Define stress and stressors and describe how the body responds to stress according to the general adaptation syndrome theory List the physical changes associated with frequent or severe stress and discuss how stress can affect the cardiovascular immune and digestive systems Describe some personal stressors especially those experienced by students and discuss how their effects can be prevented or minimized Describe some techniques to help cope with stress Explain how stressful events can affect psychological health and describe the factors contributing to posttraumatic stress disorder Identify ways of managing time more efficiently List the main causes of stress in your life and name a strategy for managing each of them Categories of Stress Stressors Specific or nonspecific agents or situations that cause the stress response in a body Resistance If the stressor continues the body mobilizes to withstand the stress and return to normal Exhaustion Ongoing extreme stressors eventually deplete the body s resources so we function at less than normal Alarm The body initially Genera ream Adaptation fisi lgaii lat39ower Sy n cl mm 9 GAS 7 Homeostasis The stressor 39 quot The body systems may be threatening maintain a stable 34 or exhilarating and consistent 33mm to balanced state homeQStas39s illness and death Illness The body s resources are not replenished andor additional stressors occur the body Death Suffers breakdowns Brain becomes more alert Stress hormones can affect memory and cause neurons to atrophy and die Headaches anxiety and depression Disrupted sleep Digestive system slows down 0 Mouth ulcers or cold sores Breathing qulckens 0 increased susceptibility to colds and Heart rate increases and blood pressure rises I respiratory infections Persrstentiy elevated blood pressure and heart rate can increase potential for blood clotting and risk of stroke or heart attack Weakening of the heart muscle and symptoms that mimic a heart attack Immune system is depressed Increased susceptibiiity to infection Slower healing Adrenal glands produce stress hormones Cortisol and other stress i iormones can increase central or abdominal fat 0 Cortisol increases glucose production in the itVBl causing renal hypertensron Digestive system slows down 0 Upset stomach Reproductive system 0 Menstrual disorders in women 0 Impotence and premature ejaculation Skin problems such as eczema and psoriasis In men Muscles tense Muscular twitches or nervous tics I Immediate response to stress I Effects oi chronic or prolonged stress I Other possible effects of chronic stress Stress and the Heart Personality Types High levels of distress 1 Low levels of distress Stress and the Immunity Increased susceptibility to many diseases and disorders Powerful chemicals triggered by stress dampen or suppress the immune system making the body more susceptible to infection and illness Stress interferes with the body s ability to heal Stress may play a role in the progression of breast cancer The older you are the more stress effects the immune system I Other Stress Symptoms gt Muscle tightness gt Tension headaches gt Backaches gt Upset stomach gt Sleep disruptions gt Skin conditions gt Fatigue Common Stressors in the Lives of College Students TABLE 3 What Stresses Students c Schoolwork School grades o Financial worries Family issues Relationshipsdating These are the factors students cite in descending order as having quota lot ofimpactquot on their stress levels I How to Handle Test Stress gt Plan ahead gt Be positive gt Take regular breaks gt Practice gt Talk to other students gt Be satisfied with doing your best I Minority Students Under Stress gt Acculturation Process of psychosocial change by which an ethnic minority changes as a consequence of contact with the ethnic majority gt Racism and Discrimination gt Colleges Respond Education about diverse ethnic backgrounds Men Consider themselves above average in emotional health Experience more aggression under stress More relaxationoriented activity Fig htorflig ht Gender and Stress Women Shoulder majority of stress load More reports of depression Insecure about physical and mental health Tend and befriend I Other Personal Stressors Anger Societal Stressors Road rage Violent crime Time technology and Terrorism te 3i Economic Distress Job Stress Workaholics Burnout Illness and Disability TABLE 32 Common Defense Mechanisms Used to Alleviate Anxiety and Eliminate Con ict Defense Mechanism Example Denial the refusal to accept a painful reality You don t accept as true the news that a loved one is seriously ill Displacement the redirection of feelings from their true object to a more acceptable or safer substitute Instead of lashing out at a coach or a teacher you snap at your best friend Projection the attribution of unacceptable feelings or impulses to someone else When you want to end a relationship you protect your unhappiness onto your partner Rationalization the substitution of quotgoodquot acceptable reasons for the real motivations of our behavior You report a classmate who has been mean to you for cheating on an exam and explain that cheating is unfair to other students Reaction formation adopting attitudes and behaviors that are the opposite ofwhat we feel You lavishly compliment an acquaintance whom you really despise Repression the way we keep threatening impulses fantasies memories feelings or wishes from becoming conscious You don t quothearquot the alarm after the late night or you quotforgetquot to take out the trash I What Can Help Me Relax Progressive Muscle Relaxation Description A method of reducing muscle tension by contracting and then relaxing certain areas of the body Benefits Relaxing the muscles can quiet the mind and restore internal balance What Can Help Me Relax Visualization or Guided Imagery Description An approach to stress control selfhealing or motivating life changes by means of guided or directed imagery Requires practice and in some cases instruction by qualified health professionals What Can Help Me Relax Meditation Description A group of approaches that use quiet sitting breathing techniques andor chanting to relax improve concentration and become attuned to one s inner self Additional Benefits Individuals that meditate show a marked decrease in the thickness of their artery walls and a reduction in blood pressure both of which can reduce the risk of major coronary events What Can Help Me Relax Mindfulness Desc p on A method of stress reduction that involves experiencing the physical and mental sensations of the present moment Mindfulness keeps you in the here and now thinking about what is rather than about what if or if only What Can Help Me Relax Biofeedback Description A technique of becoming aware with the aid of external monitoring devices of internal physiological activities in order to develop the capability of altering them Benefits Allows individuals to gain some control over body temperature heart rate muscle tension and brain waves I Stress and Psychological Health Posttraumatic Stress Disorder PTSD The repeated reliving of a trauma through nightmares or recollection Triggers for PTSD Fires and floods car accidents and childhood abuse physical sexual or emotional Treatment for PTSD Behavioral cognitive and psychodynamic therapy I Thriving in the Face of Adversity An Optimistic Attitude SelfEfficacy Stress Inoculation Secure Personal Relationships Spirituality or Religiousness I How Can Better Management My Time Schedule your time Develop a game plan Identify time robbers Make the most of classes Develop an efficient study style Focus on the task at hand Turn elephants into hors d oeuvres Keep your workspace in order Syllabus for FN 203 Spring 2011 California State Polytechnic University Pomona Department of Human Nutrition and Food Science Course Outline Winter 2011 FN 203 Health Nutrition and the Integrated Being Units 4 We Fr 2 350 pm 2 214 Instructor Jasmin llkay MPH RD Phone number 909 869 5229 Of ce hours Wed and Fri 12 2 pm in office Mon 930 am 1200 pm online via email Open door policy other times available by appointment only Of ce Bldg 2 121 Mailbox llkay in department office building 7 Communication with instructor Blackboard Messages Text Hales Dianne An invitation to Health Choosing to Change Wadsworth 2011 Catalog Description Investigation of specific areas of the integrated being dealing with nutrition stress drugs sexuality major health problems and death and dying Understanding these effects on the integrated being and the development of behaviors and actions that will promote optimum physical and mental health Meets general education Area 3 g requirements Expected Outcomes Upon conclusion of the course the students will be able to 1 Discuss the role of nutrition and exercise in health maintenance 2 Plan a balanced diet using the Food Guide Pyramid and Exchange lists 3 Identify and evaluate nutrition misinformation that plagues the field of nutrition and utilize reliable sources of correct nutrition information 4 Describe the relationship between the nutrients and their physiological functions 5 Discuss the role of stress and health 6 Discuss the role of drugs alcohol and tobacco in health 7 Discuss the role of sexuality and health 8 Discuss the role of death and dying 9 Develop and discuss behaviors and actions that will promote optimum physical and mental health 10 Understand the relationship of people s social and physical environments including the health risks of African Americans Native Americans American Asians Hispanic Americans and EuropeansWhites and their access to healthcare 11 Discuss non traditionalnon western approaches to health 12 ldentify their personal health risks and develop a plan to lower their risk using behavior change techniques 13 Discuss prevention of chronic diseases 14 Apply self care techniques as a health care consumer 15 Discuss prevention of unintentional injuries and violence Expectation It is the expectation that each student will READ the chapter s prior to attending class in order to engage in a meaningful discussion of the topic Page 1 of9 Syllabus for FN 203 Spring 2011 Assignments Attendance and Participation Students receive five points per day for attending class Role is taken either directly or through class based assignments 30 points is awarded to students who attend class on the day of the final exam Quizzes There will be 3 quizzes on BlackBoard These questions will consist of multiple choice true false matching fill in and or short essay Students will have 30 minutes to complete 20 30 questions There is no backtracking and questions are provided one at a time There are a variety of exam copies available so each student will be receiving different exams with randomized questions The exams on BlackBoard are due at the beginning of class the day the exam is due MyPyramid Diet Analysis Part A and B Each student will record all of the foods they have eaten for three days and analyze their intake using MyPyramidgov Students will then write a brief written report discussing what could be done differently in order to meet their dietary and exercise needs A more detailed assignment rubric and instructions will be provided later in class and will also be available on BlackBoard The assignment will be submitted in two parts Behavior Change Project Part A 20 pts B 30 pts The student will select a behavior that they would like to change during the quarter The assignment will be submitted in three sections Part A B and C A more detailed assignment rubric and instructions will be provided later in class and will also be available on BlackBoard Group Oral I and quot quot Handout Fact Sheet 50 pts A group of 2 students will select a topic from a list provided and develop an educational handout that can be used to educate consumers Each group will develop 1 2 page minimum handout 2 List of references one additional page 3 And an additional page stating what the individual student learned and how the information can be applied A more detailed assignment rubric and instructions will be provided later in class and will also be available on BlackBoard Late work Assignments turned in after the due date will be marked down 5 points per day and not accepted after three days No excuses will be accepted Each student is encouraged to plan ahead and turn in all assignments on time or ahead of time Early submissions are OK with prior approval Assignments can be submitted on the due date to the department secretary in Bldg 7 110 if the student is unable to attend class Please make sure it is stamped with the date Page 2 of9 Syllabus for FN 203 Spring 2011 Class Schedule Wee k Topics to be Covered Text Reading I Class requirements 1 I Invitation To Healthy Change Chapter 1 marCh30 and I Bring your text to class on the 1st for an in class Aprll1 a ignment I April 6 Guest Speaker Carla Jackson and l y Ramsower 2 on Sexual Health Handouts v1deo Aprll 6 and I Health Behavior Change Aprll 8 I Behavior Modification Project Part A due April 13 3 I Quiz 1 Posted April 13 at 11 pm and DUE APRIL 15 at April 13 and 255 pm before class Chapters 3 9 85 10 I Personal Stress and T1me Management Aprll 15 Protecting our health 4 April 20 and April 20 Guest Speaker l y Ramsower Alcohol and Drugs Nutrition and dietary change Chapters 6 and 12 April 22 I Exercise 5 I Guest Speaker specific date and time TBA Cha ter 5 April 27 and I Select partners dates and topic for group p April 29 presentations 6 May 4 and May 6 Weight Management My Pyramid Diet analysis Part A due May 4 May 6 Guest Speaker Dr Nicole Ruzek on Taking Care of Your Mind I Quiz 2 posted May 6 and DUE MAY 11 at 255 pm before class Handouts Chapter 7 7 May 11 and Preventing Major Disease Getting Quality Traditional and Nontraditional Healthcare Chapters 14 85 17 May 13 I My Pyramid Diet analysis Part B due May 20 8 I Creating a Healthier Environment May 18 and I Oral Presentations May 20 Handouts Video May 20 I Behavior Modification Project Part B due May 27 9 I Oral Presentations May 25 May 25 and I May 2711 Guest Speaker Mayra Lewis Violence Prevention May 27 10 June 1 and June 3 Oral Presentations June 1 and June 3 Quiz 3 posted June 1 and DUE JUNE 3 at 255 pm before class FINALS June 8 79 am There is no final exam for this class HOWEVER all students are required to come to class on finals day or you will lose 30 points We will continue with Oral Presentations today Page 3 of9 Syllabus for FN 203 Spring 2011 Recipe for success I Turn in all assignments on time If you know ahead of time that you will be absent please turn in the assignment ahead of time Proofread all written assignments Grammar and spelling are graded Follow all instructions Refer often to the syllabus which is contract between the student and the instructor Attend class regularly and actively participate Read the assigned chapters prior to class No extra credit will be available Please do not ask nor request it Dates of the assignments will not be changed If in doubt contact the instructor Communication with the instructor All communications with the instructor will be through email or during office hours Blackboard The chapter Power points assignments quizzes etc will be posted on Blackboard It is the responsibility of each student to download the materials Please note that the assignments turned in are to be your own work All references to outside material must be cited The University Catalog states quotAll forms of academic dishonesty at Cal Poly Pomona are a violation of university policy and will be considered a serious offense Academic dishonesty includes but is not limited to plagiarism cheating during exams use of unauthorized study aids falsifying any University Document The responsibility of all students is to be informed of what constitutes academic dishonesty and to follow the policy Plagiarism is intentionally or knowingly presenting words ideas or work of others as one s own work Plagiarism includes copying homework copying lab reports copying computer programs using a work or potion of a work written or created by another but not crediting the source A failing grade will be assigned and the University procedures will be followed in any case of academic dishonesty Cellular Phones and Other Electronic Devices The classroom policy for the use of cell phones and other electronic devices is as follows 1 Cell Phones All cell phones shall be turned off during class time Cell phones shall not be allowed to ring or buzz during class time Initiating or answering cell phone calls during class time is prohibited Text messaging during class time is also prohibited Students who do not follow the classroom policy for cell phones will be required to leave immediately and will not be allowed to return to class for that day Exception An exception to this cell phone use in class room policy shall be made for emergency situations see section on Emergency Services From your cell phone on campus call 909 8693070 for all emergencies From an on campus landline dial 911 for emergencies 2 Other Electronic Devices Other electronic devices including iPods PDA s beepers pagers etc shall be disabled muted andor turned off during class time Students who do not follow the classroom policy for electronic devices will be required to leave immediately and will not be allowed to return to class for that day 3 Computer Laptop Use of computer laptops during class time is prohibited Students who do not follow the classroom policy for computer laptops will be required to leave immediately and will not be allowed to return to class for that day Policy on attendance Attendance to class is strongly recommended It is the student s responsibility to obtain and understand the information given in the course whether it is delivered orally or in a written way Please note that Page 4 of9 Syllabus for FN 203 Spring 2011 absences will have a negative effect on participation grades since absent people cannot participate in course discussions in class assignments or quizzes Policy for makeup exams Make up exams will not be given unless evidence of serious illness or personal tragedy is provided In all cases make up exams may be different yet comparable to original exam Make up exams may include essay questions and may be conducted orally Policy on academic dishonesty As stated in the University Catalog 2009 2010 All forms of academic dishonesty at Cal Poly Pomona are a violation of university policy and will be considered a serious offense The responsibility of all students is to be informed of what constitutes academic dishonesty and to follow the policy Academic dishonesty includes but is not limited to plagiarism cheating during exams use of unauthorized study aids an quot 39 a any 39 quotJ quot lease note that Professor llkay will follow established university procedures for any cases of academic dishonesty YOU WILL BE REPORTED TO JUDICAL AFFAIRS A failing grade for the course will be the most likely result in addition to any other university sanctions Academic dishonesty is a serious offense Please refer to the following campus website regarding all policies and regulations httpwwwcsupomonaeduacademic catalog geniinfo PoliciesiRegulationspdf Policy on withdrawals I Effective Fall 2009 undergraduate students are limited to 28 units of recorded course withdrawals ie where students receive quotWquot grades in the classes dropped 0 Course withdrawals prior to fall 2009 will not contribute to this limit 0 Classes taken through Open University will not contribute to this limit Students may drop classes during the first five days of instruction through BroncoDirect with no grade assigned I Students may withdraw from classes from the sixth day of instruction through the fifteenth day of instruction via BroncoDirect W grades will be issued in the classes dropped starting the sixth day of instruction Such withdrawals will contribute to the 28 unit limit I Students with a serious and compelling reason to withdraw from one or more classes after the 15th day of instruction until the end of the eighth week of instruction must receive permission via a Course Withdrawal Form This is a change from the current policy of allowing this type of withdrawal through the end of the 7 h week of instruction Students who need to drop classes after the 5th day of instruction because of illness or other problems of a serious nature beyond their control may request that such course withdrawals not contribute to the 28 unit limit 0 To make this request students must submit a Request for Class Withdrawal for Serious and Compelling Reasons Form with the necessary approval signatures to the Registrar39s Office 0 Upon review of documentation substantiating the reason for class withdrawal is of serious nature beyond the student s control the College Dean may approve that such course withdrawals not contribute to the 28 unit limit Such approvals will be indicated on the front of this form These withdrawals will be indicated on the student s unofficial transcript with a WX grade The WX grade will be converted to a W on official transcripts o In situations where the student has completed sufficient work in the class to permit the instructor to evaluate the student s performance in the class the student need not withdraw from the course and the instructor may submit a grade on the class grade roster 0 Approved requests for this type of withdrawal will be awarded a WX grade The WX grade will be converted to a W on official transcripts I Withdrawals approved through the Retroactive Withdrawal Petition process will not contribute to the 28 unit limit Policy on Incomple tes I Students may not re enroll in a class in which a grade of quotlquot Incomplete is currently assigned Page 5 of9 Syllabus for FN 203 Spring 2011 I When approving an Incomplete grade for a student the instructor may specify a grade to be assigned in the event that the student fails to complete the outstanding course work during the specified time frame This grade will be specified by the instructor of record on the Contractfor Incomplete Grade The Contract paper based will be revised to re ect this new policy 0 The instructor of record must send a copy of the Contract to the Registrar39s Office I The grade quotIquot will automatically be converted to quotlCquotwhen o a grade is not specified on the Contract for Incomplete Grade 0 the instructor does not submit a Change of Grade for the class in question before the 1 year time limit is reached and 0 there is no approved extension of the time frame for the Incomplete grade HELP Cal Poly Pomona is a learning centered university that is committed to the success of all students Resources are available on campus for students that need any kind of assistance If you need any help please see Professor Ilkay or visit the following website for further support personally or academically httpwwwcsupomonaeduacademic support Please take advantage of these services if you need them Additional 1 Contact 39 0 Professor Jasmin Ilkay located in 2 121 Please do not disturb Lucy if only dropping something off in the mailbox she s happy to help if you need any other assistance related to FN 0 Lucy Breza Administrative Support Coordinator Office 7 110 Phone 909 869 2226 0 Campus Police Located on first floor of parking structure across from CLA building Phone 909 869 3070 Page 6 of9 Syllabus for FN 203 Spring 2011 Accident Reporting If an employee student or visitor is injured they should immediately report all details to a unit manager supervisor and faculty member or dept chair In the event of a medical emergency always dial 911 from any on campus telephone or if using a cell phone to report an on campus emergency dial 909 869 3070 A Students amp Visitors Managers are responsible and must notify University Risk management X4846 immediately within 24 hours after an injury or accident involving students or visitors Environmental Health and Safety also has a form that is to be utilized to document the investigation of an accident injury or near miss incident http www csupomona edu ehsftpAccidentStudent doc wwwcsupomonaeduehsftp lPPFormsAccidentdoc Vehicle Accidents All vehicle accidents occurring while on University State business must be reported immediately within 48 hours regardless of whether the vehicle is a University State rental or private vehicle Their report needs to be made on the State of California s report of Vehicle Accident Form STD 27 available at wwwdocumentsd sca ov os df std270 df EMERGENCY PROCEDURES BULLETIN September 2010 College of Agriculture Welcome to the new academic year This bulletin is designed to give you a quick overview of emergency procedures in the College of Agriculture Fire Police Medical Emergency Dial 911 or 3070 Pre Prngram your cell pho ne for emergency 909 869 3070 Building 2 Emergency Contacts Building Marshalls Primary Sharon Roth X2201 1st Alternate Michael Tambash X5495 2nd Alternate Janet Mundy X2205 Floor Captains First Floor Primary vacant Alternate vacant Second Floor Primary Dan Hostetler X2189 Alternate Doug Lewis X2167 Ag Valley Primary Anthony Estep X214 1 Alternate Bob Karmann X2143 Animal Lab Bldg 92 Cindy Tessler X4955 Arabian Horse CenterlEguine Research Center Primary Kelly Pina X4988 Alternate Kate Smith X5314 ATRC Bldg 45 Primary Tony Espinas X2053 Evacuation Building evacuations will occur when a building alarm sounds andor you receive notification by a Building Marshall Floor Captain or designated emergency personnel Page 7 of9 Syllabus for FN 203 Spring 2011 In the event your building is evacuated 0 Advise your class calmly of the need to evacuate the building Direct them to take all of their belongings with them 0 Walk quickly to the South Exit of Bldg 2 the back Cowboy Corner and reassemble on the grassy area between buildings 2 and 7 Students are not to leave until we receive official notification for them to do so Do not use elevators Carry a copy of the classroom roster with you 0 Take roll once outside and provide the results to a member of the emergency team designated by an orange vest 0 Do not leave campus unless advised to do so by a Building MarshallFloor Captain or emergency personnel 0 Use pre designated routes based on where your car is parked to leave campus Lot J 85 M exit lot to University Drive and turn right Follow University to Temple Avenue and eXit campus via Temple Avenue 0 The evacuation site for Ag Valley is also the grassy area between buildings 2 and 7 Earthquake Preparedness Before the Quake 0 Know the safe spots in your office or classroom Under sturdy tables desks or against inside walls 0 Know the danger spots in your office or classroom Windows mirrors hanging objects and tall unsecured furniture bookcases 0 Learn where several exits are in your office and classroom area and the buildin 0 Program your cell phone for University Police 909 869 3070 9 1 1 dialed on a cell phone goes to the California Highway Patrol Offices 0 Learn where fire extinguishers are located and how to operate them During the Quake 0 If indoors stay there 0 DUCKor drop down to the floor 0 COVERtake cover under a sturdy desk table or other furniture If not possible seek cover against an interior wall Protect your heads and neck with your arms 0 HOLD if you take cover under a sturdy piece of furniture hold on to it and be prepared to move with it Hold the position until the ground stops shaking and it is safe to move 0 If outdoors get into an open area away from trees buildings walls and power lines 0 If in a high rise building stay away from windows and outside walls Get under a table Do not use the elevators 0 If driving pull over to the side of the road and stop Avoid overpasses and power lines Stay inside the vehicle until the shaking is over 0 If in a crowded place do not rush for the doors Move away from display shelves containing objects that could fall After the Quake 0 Check for injuries Apply first aid Do not move seriously injured individuals unless they are in immediate danger 0 Do not use the telephone immediately unless there is a serious injury fire or other emergency Replace receivers that have fallen off the hook 0 Check for hazards 0 Report injuries hazards etc to your Building Marshall or Floor Captain Follow their instructions 0 Do not use your vehicle unless there is an emergency Keep the streets clear for emergency vehicles 0 Be prepared for aftershocks 0 Stay calm and lend a hand to others If you have any questions regarding emergency procedures in the College of Agriculture please contact me directly X2201 or the campus Emergency Services Coordinator at X6981 Sharon Roth Principal Building Marshall Page 8 of9 Syllabus for FN 203 Spring 2011 Page 9 of9