LS.07.05

1
SOPHIA NAYOKPUK'S
PERSONAL HEALTH PLAN

• LS.07.05

2
Proper nutrition

• My nutrition plan is to
• Increase breakfast by a bowl of cereal, muffin
  and tang juice.
• My Lunch and Supper seemed enough for me, to be
  enough to say nutritious.
• My snacks,I need to reduce my sugar intake. No
  more chips and dip, probably change it into
  various sandwiches. Instead of a candy bar, a
  granola bar.The bowl of salmon berries seems
  great.
• At least one can of soda pop a day and more water.

• My nutrition as of right now
• Breakfast-mostly muffins and tang juice
• Lunch- typical lunch
• Ex for one day
• Tomato soup and grilled
• Cheese sandwiches
• Supper- typical supper
• ex for one day
• Spaghetti noodles and toast
• Snack- One servings of chips intake, cheese dip,
  a candy bar, and a bowl of salmon berries
• Four 12 oz of Soda pop a day

3
my nutrition
compared to the
FOOD PYRAMID

• My nutrition as of right now
• Breakfast-mostly muffins and tang juice
• Lunch- typical lunch
• Ex for one day
• Tomato soup and grilled
• Cheese sandwiches
• Supper- typical supper
• ex for one day
• Spaghetti noodles and toast
• Snack- One servings of chips intake, cheese dip,
  a candy bar, and a bowl of salmon berries
• Four 12 oz of Soda pop a day

4
B.M.I

• The body mass index (BMI) is the easiest way to
  determine if you're carrying around too much fat.
  It's based on your height and weightand
  estimates whether your weight is healthy or if
  you are overweight or obese
• Weight Height
  BMI
• 107 52
  19
• A healthy BMI for adults is between 19 and 26. A
  BMI of 27 to 30 is considered overweight. Obesity
  is classified as a BMI of 30 or above. If your
  BMI is below 19, you may be at risk for problems
  such as osteoporosis. A low BMI may also be a
  sign that you are ill. If your BMI is in the
  overweight or obese range, you are at greater
  than average risk for conditions such as coronary
  heart disease, type 2 diabetes, and high blood
  pressure.

5
IMPROVEMENT

• I will improve my servings of fruit. I mostly
  prefer fresh fruit. Not a fan of canned fruit. As
  you already know, Shishmaref doesnt really have
  any fresh fruit.
• Im okay with water, I can probably replace my
  pop to nutritional juice drinks.
• One can of pop, as for myself to keep my Native
  side going.

• According to the food pyramid, I need to improve
• 3 servings of milk, yogurt and cheese group
• 2 servings of fruit
• And about 8 cups of water
• Of course, women need to consume 3 dairy products
  a day to increase calcium
• But this may cause weight gain/kidney stones
• Since Shishmaref has a limited group of groceries
  imported.
• If chocolate milk was available I would have
  instead of 4 cans of pop.
• Perhaps calcium supplements would be best

6
NEW NUTRITION PLAN

• Breakfast- a bowl of cereal, muffins and tang
  juice
• Lunch- typical lunch
• Ex for one day
• Tomato soup and grilled
• Cheese sandwiches. Frozen canned fruit.
• Supper- typical supper
• ex for one day
• Spaghetti noodles and toast with veggies
• Yogurt afterwards for dessert
• Snack- a sandwich and a bowl of salmon berries
• One 12 oz of Soda pop a day
• 4 or 5(8oz)cups of juice
• 32 oz of water

7
NAP. REST. SLEEP.

• Sleep is important.
• The body releases a lot of essential hormones for
  muscle recovery and muscle growth
• We function better, physically and mentally.
• The lack of sleep
• our muscles will end up in a catabolic state,
  which means the muscle will break itself down
  during and after the exercise.
• we cannot function for very long, not physically
  nor mentally. Our body is depleted of important
  nutrients such as vitamins and minerals, if we
  are sleep deprived.

• The other common result from not getting enough
  sleep is the weakening of your immune system. If
  you are over trained and are not getting enough
  rest you are subsequently much more susceptible
  to infections of any kind.
• Suffering from a lack of sleep while trying to
  get through a tough workout could result in not
  only your body breaking down energy wise but you
  are also more prone to injuries like tendon and
  ligament injuries because your whole system is
  weak from lack of rest

8
My Sleeping Habits

• Avoid alcohol, nicotine, and caffeine before
  bed.
• Avoid napping and/or exercising late in the day
• . Practice relaxing before bed -- make this a
  routine
• There's no prescription for the perfect amount of
  sleep. Contrary to the long-held notion that
  every adult needs eight hours of sleep a night.
  It depends for example,a perky person needs more
  sleep more than anyone else.
• The best rest for me is 9 hrs of sleep, 8 hrs is
  good enough for me, as long I have caffeine with
  me.

• On school nights(Monday- Friday) My range of
  going to sleep at night is around
• 100 a.m for Monday(since school doesnt start
  until 1030 a.m)
• (8 1/2 hrs for Mondays)
• 1230 a.m for Tuesdays- Fridays(since school
  starts at 845am)
• (8hrs 15 for rest of week day)
• On weekends(Friday, Saturday, and Sunday) I
  normally goes to sleep about 130 a.m and wake
  up around 1130 plus.
• (10hrs plus weekends)
• Total of 60 hrs 45 minutes of sleep (minimum) per
  week

9
Proper Exercise
cardiovascular workout
Tae-Bo

• Is an aerobic exercise routine. Tae Bo classes
  are taught worldwide. Tae Bo includes many of the
  same punches and kicks as karate, but is not
  intended for fightingit was not meant for any
  combat or self-defense applications. There are no
  throws, grappling moves, or ground fighting
  techniques in Tae Bo. Its only intent is to
  increase health through movement.

• The high-intensity workout is intended to
  increase cardiovascular fitness, strength,
  muscular endurance and flexibility. However, the
  increase in physical strength and muscular
  endurance will likely only be afforded to
  untrained persons.

10
Billy Blank's Tae Bo
workout video

• To tell you the truth, I dont like to exercise.
  And to have an exercise plan, seems intimidating.
  Tae-Bo has a reputation a future to fitness To
  maintain an exercise plan, have to buy the video.
  Billy Blanks Tae-Bo Workout Video.