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Food is such an important part of our lives. As human beings we must eat to have energy and food also plays an important part in our culture. Food can be the best part of our day, as we connect with family and friends to share a meal.
Food can also be connected with lots of feelings, including some complicated ones. Sometimes we eat because we are upset, sad, anxious, afraid, angry or bored. But food does not make these uncomfortable feelings go away.
What do you do to handle your feelings? See what healthier changes you could make. Print this form and fill it in.
When I feel Frustrated
I usually do this:___________________________________________
Here is a list of other things that you might do to handle your feelings...
• Take a break or “time out” • Talk to someone about it • Breathe deeply to calm down • Hit a pillow • Go for a run • Get up and do something fun like ... • Call a friend • Get a hug • Take a soothing bath • Listen to music • Relax
We all are members of a team. Our first team is our family, the people we live with, who love and take care of us. Later we enlarge our team to include friends, classmates and people we like and trust, such as teachers, doctors or coaches. Having the support of our “teammates” can make things easier.
Print this form and fill it in to see who is on your support team.
Me
___________
_____Family____
__________________
______________________
_________________________
___________Friends___________
________________________________
_____________________________________
_________________________________________
How many of these people are in your life? Where do they fit on you support team pyramid? Be sure to add all the helpful ones to your team chart.
#1, 3 & 9: You are a gourmet and truly enjoy food. It takes 20 minutes for your brain to know when your stomach is full. Eating slowly and enjoying your meal fully can prevent you from overeating.
#2, 4 & 7: You are a grazer. You’re in a big hurry and don’t care one way or the other about your food. Try three small meals a day, and two snacks instead of five meals. Make sure the food you choose is nutritious! Try drinking a glass of water before each mini meal so you feel full on less food.
#5, 6 & 8: You are a multi-tasker and don’t give yourself time to fully enjoy your food. Be sure to measure out a portion before you start eating so you can keep track of how much you eat. Try chewing gum, instead of snacks, while you are working on other things.
Did you know you have a fitness style? Circle the one answer that best describes what you usually do. Then add up your points and discover your fitness style.
In the morning I usually…
1. Pull the covers over my head and go back to sleep
2. Get up but I am still tired
3. Wait until the snooze alarm or someone wakes me up again
4. Wake up quickly and jump out of bed
_________________________________
In gym class I…
1. Hide out or pretend I’m sick
2. Sometimes participate when I like the activity
3. Often participate in most activities
4. Always play hard
_________________________________
At lunch I usually…
1. Skip lunch
2. Just eat my lunch
3. Eat, then hang around with friends
4. Eat fast and then play hard
_________________________________
After school or on weekends, I do sports, dance or play active games…
YOUR EXERCISE OPTIONS - Pick the one that’s right for you
Couch Potatoes:
• Help with household chores daily: make your bed or sweep the floor
• Help carry home the groceries or laundry
• Walk the dog or your baby brother/sister/cousin around the block
• Make exercising during commercials a requirement for watching TV. Do jumping jacks, hula-hoop or sit-ups.
• Be active 10 to15 extra minutes each day.
Moderate Mover:
• Participate more actively in gym class and recess time.
• Play actively with your friends: tag, sledding, hop scotch, catch, dancing, hiking, dodge ball, Frisbee, biking and flying a kite, are great things to do with your friends in the park or school yard.
• Try a team sport: soccer, baseball, basketball, football, karate, tennis, hockey or swimming, are great ways to become active and make new friends.
• Be active 15 to 30 extra minutes each day.
Olympic Potential:
• Join a school team.
• Set aside time for working out alone or with friends.
• Challenge yourself to excel at skateboarding, break dancing or other activities you like.
• Learn dance, karate or gymnastics and prepare for the group’s performance.