Lesson 28: Nutrients for Me

What are Nutrients?
Which ones do I need to keep going and be Happy and Healthy?

Working with your partner, research online to find out:

1. What nutrients do human beings, especially teen girls, need to put into their bodies to keep it going and be healthy? Calcium, Iron, C, B6, Protein...what else?
   
2. What nutrients do the foods on your lists from last week have?
   Choose one food from each food group to research. Present your findings to the class in a google slide show.
3. Here are some helpful links
   
   • Key Nutrients for you
   • Food Guide Pyramid
   • Portion size

Lesson 27: What should I be eating?

Here are links to some food lists that show what you should or should not include in your diet to be at maximum health. These are simply recommendations, you should enjoy what you eat too.
Spring Summer Winter
From these lists:

1. choose some things that you are willing to eat, and record the following in your journal

• 5 vegetables
• 5fruits
• 2 grains
• 2 dairy
• 5 meats and beans(combined)
• 1-2 nuts and seeds

2. list things that you might need to avoid that would be hard for you to give up

Review:
Tai-chi warm up: Angel wings, Master serving tea
Yoga poses today: chair pose, Sun series B, maybe some partner yoga?

Week 26: What's my Constitution?

Your constitution is what you are made up of. This is a combination of body type, emotional type, behavioral type, and mental activity. We did an in class survey to get a general idea of how to best take care of ourselves. We classified three different types, Spring, Summer, and Winter. Based on this information we can see what foods and other health habits are best for out individual constitution.

Tai-chi warm up: Angel wings, Master serving tea
Yoga poses today: chair pose, Sun series B

Day 25: Principal, Values, Beliefs; Your Do's and Dont's for Life

AIM: How can a set of Do's and Dont's help us have high self-esteem, so that we can be be happy and healthy?

Your self-esteem is largely determined by your actions. If you are proud of your actions or behaviors, you will have higher self-esteem. If you are unsatisfied with or embarrassed by your actions or behaviors, your self-esteem will suffer.

Actions usually come from our Thoughts, and thoughts arise out of our Principals, Values, and Beliefs.

Here are some Do's and Dont's from The Yoga Tradition:

Do be:

1. Honest and Clean
2. Content
3. Disciplined
4. Studious
5. Responsible

Dont Be:

1. A liar
2. Resistant or Intolerant
3. Violent
4. A thief or cheater
5. Greedy

Journal Entry #25: Do's and Dont's for Life

Part 1: Write your own definition of these Healthy Living vocabulary terms.

• principals
• high self-esteem
• Low self-esteem
• contentment

Part 2: Create a T chart with the headings "Do" and "Don't"
For each side write 5-10 of your own Do's and Dont's for Life

Lesson 24: Choices, the Six Step Process

AIM: How will the six step process help us make the right choices for ourselves?

Do Now, in Journal:
Write your own definition of these Healthy Living vocabulary terms.

• decision
• action
• reaction
• consequences
• risk
• values

Background information:
Do you have choices all the time? Do you make choices or does it seem like you are on automatic? Feelings may cause us to react to a situation before we think about it, rather than thinking things through and taking the action that really represents us and our values.

Choices are a little like math problems. They should be broken down into smaller steps in order to be decided. Using the following Six Step process, apply it to one of the example situations. Choose one of the example dilemmas(problems). Use the six step process to describe how you would make a decision for this dilemma.

Example Situations:

1. You were planning to go to a birthday sleep over at a friends house Saturday night. You're parents had to change your family plans for Saturday. Now, you are going to New Jersey to visit your Grandparents, who really want to see you and take you shopping and out to dinner. You want to please your parents and Grandparents. You don't want to miss out on the fun with your friends. What should you do?
2. You get better grades in Math than your best friend. You have a math test tomorrow and she is afraid that she will fail it. She says "All you have to do is move your hand so I can see your paper ". You were taught to always help a friend. You were taught that cheating is wrong. What should you do?

Six step process:

1. State the situation(What are the facts, Who else is involved)
2. List the possible choices of actions that you might take
3. List the possible consequences and risks of each action (consider health, ethics-right and wrong, legalities, parent approval)
4. Consider your values (what is important to you?)
5. Make a decision and act on it (choose the action that best supports your values)
6. Evaluate the decision (Imagine the outcome of your choice, is it positive or negative)

Lesson 23: Back bending Poses and Making Choices: Action vs. Reaction

Back bends are poses that help us let go of feelings, release toxins in the body, and also develop flexibility in the spine, and spinal health. Some Poses that are in the back bend family are:

• cobra
• bow
  
• camel
• bridge
• wheel
• fish

Making Choices
Do you have choices all the time? Do you make choices or does it seem like you are on automatic? Feelings may cause us to react to a situation before we think about it, rather than thinking things through and taking the action that really represents us and our values. There is a decision making process that we can go through to make good choices for ourselves, but first lets see how we might make choices in a few example situations.

Journal Entry #23 : Choices, What action would you choose to take?
What choices would you make in these situations? How would you communicate with the other person involved?
1. Your friend is having a problem and wants to talk to you about it. You are also behind on a math project.
2.You are angry with your parents and you want to tell them. You also want them to let you sleep over at your best friends house.
3.You disagree with a grade that you received from a teacher.

Lesson 22: Feelings: Identify, accept, keep or let go

We saw in lesson 21 that feelings can be emotional or physical. For example happy/sad are emotions, hot/cold are physical feelings. This is not surprising because the mind, body, and spirit are connected to one another.
"Like attracts like", is a saying that expresses that the more positive attitudes that we put out into the world the more positive things will come back to us as a result. So if we can redirect our own attitudes to that of being positive and open we will get more happy things back to us. if we can accept ourselves and the negative attitudes and habits that come up in as, but also then let them go quickly, we will avoid more negative things coming our way. We each have the power to shape how our lives will be, positive or negative.

Journal Activity #22: Identify, accept, keep or let go
Copy this in your journal, do the activity and fill in the blanks :
There are Four simple steps that we can do to keep or let go of feelings:

1. identify why and what we are feeling
   
2. accept the emotions
3. notice where we feel it in our body
   
4. decide to keep or let go
   

*********************************************
1. Focus on some one that you love, whoever comes to mind first, write their name or initials in the blank:
When I think of _______________________, I feel love.
2. Continue to focus on this person.
When I think of _________________ I also feel these emotions:____________________, ________________, ______________________.
3. Focus on these emotions.
4. When I think of _________________ I notice a feeling in or around my ______________(body part, inside or outside body)
5. Take an action to symbolize keeping these feelings.
The symbolic action that I took to keep these feelings was ______________________________________________________.
6. Focus on someone that makes you uncomfortable, whoever comes to mind first, write their name or initials in the blank:
When I think of _______________________, I feel discomfort.
7. Continue to focus on this person.
When I think of _________________ I also feel these emotions:____________________, ________________, ______________________.
8. Focus on these emotions.
When I think of _________________ I notice a feeling in or around my ______________(body part, inside or outside body)
9. Take an action to symbolize letting go of these feelings.
The symbolic action that I took to let go was ______________________________________________________.