Elizabeth Haack

Ducks
Health Plan Write-Up before log

Throughout my health plan experience, I plan to prevent depression and in
normal brain activity meaning stress and anxiety which are both two very strong things
that run in my family. I feel that this can impact myself as well as my family because it
can change our attitudes on different things as well as determining how physically fit we
our along with our eating habits.

My main priority when it comes to change for myself is trying to eliminate stress
from my life along with becoming more focused. My health plan is set up into three
categories that I will base my daily routines around. Three categories are nutrition,
physical, and mental. Nutritionally I plan on eating out only once a week and the rest
being home cooked meals or meals that are organic so I am obtaining enough proteins.
Physically I plan on running for a select amount of time everyday, precisely twenty-thirty
minutes. What I will being doing differently with this though is tracking my mile time and
how it has improved by running the mile the first day of the plan and then running it the
last and comparing. Finally mentally I will be going to bed around the times of 10-11 to
limit stress and more focus throughout the day. I will as well be doing brain quizzes
online to test how focus I can be.

My past fitness in terms of musculoskeletal have been mainly nothing but I did
break my ankle around the age of six. My current though includes playing volleyball
three times a week for a good two hours and stretching which goes hand and hand with
volleyball exercising. My current and past routines having to do with cardiovascular hit a
high point when I was in middle school and every year I was involved in running or was
in a sport having to do with a lot of running, an example being cross country. As for my
current, I jog once in a while but I dont have any sort of strict routine. Digestive has
basically been eating at whatever time I want. And finally for the Nervous system, I
again have always done stretching as a weekly/daily exercise so I don't get sore
throughout the day.

How I will measure the three aspects of my plan with all be in different formats.
For starters I plan on starting off with the mile run as my physical health plan. I will begin
running the mile the first day of the health plan and last to compare my progress. In
between I plan on running/jogging everyday for up to thirty minutes to see how I can
improve by training myself to get use to running long distances for longer periods of
time. For my nutritional plan I have eliminated all fast foods from my diets due to my
lack of home cooked meals and have decided to replace all my meals with home
cooked meals. Everyday I plan on drinking at least six cups of water to keep my
hydrated throughout the day and having at least four different types of fruits and
vegetables everyday. I plan on fitting these vegetables in during anytime of the day as
long as there obtain everyday. There are no particular portion sizes I would like my fruits
and vegetables to be as well as my meals. And finally, for my mental portion I plan on
going to bed every night anywhere from 10-11. I then plan on monitoring how restless I
am in the morning just by my attitude, but I will also be doing brain teasers and brain
quizzes and seeing how fast I can do something or finish one of the quizzes if i practice
it everyday.

My goals for this are to establish a healthy schedule for myself that I can
hopefully carry on even after the project is over, especially changing my sleep schedule
altogether. Another goal of mine is influencing my family to start the same schedule
possibly. What I think I will accomplish is eating better, or at least monitoring how much
junk food I eat. Also, to get a better understanding of how I can prevent schizophrenia
or at least better it. I will help by simply being aware that you (myself) have a chance of
getting the disease and following steps to help better or prevent the disease, overall just
being alert. I think this schedule with work over all because it physically, nutritiously, and
mentally helps me possibly prevent the disease.


day nutrition health
log
physical health
log
mental health log
anxiety/memory
thoughts and
reflection
1(weds 11/6) n y y/y -mile time: 8:32
-sleep time:
12:34
-brain puzzle:
4:41 min to
complete
2 (thurs 11/7) n n y/y -fell asleep at 11
3 (fri 11/8) n y y/n -didnt do any
brain teasers
4 (sat 11/9) y y y/y -started nutrition
start of project
5 (sun 11/10) y n y/y -jogged for 25
min
-all home cooked
meals
6 (mon 11/11) n y y/y -ate fast food
7 (tues 11/12) n y y/y -volleyball for 2
hours
8 (weds 11/13) y n y/y -no v-ball
-ate out (healthy)
9 (thurs 11/14) y n y/y -jogged 32 min
10 (fri 11/15) y y y/n -v-ball game (2
hours)
11 (sat 11/16) n y n/n -ate out
-went to bed at
1:40
12 (sun 11/17) n y n/n -missed 2 meals
13 (mon 11/18) n y n/n -went to bed at 3
am
14 (tues 11/19) n n y/y
15 (weds 11/20) n n n/n -did nothing
productive
16 (thurs 11/21) y y y/y -went to bed
early
17 (fri 11/22) y y y/y -went to bed
early
18 (sat 11/23) y n n/n -ate all home
cooked
19 (sun 11/24) y y y/y -moving
boxes/packing
up boxes all day
-went to bed at
10:23

20 (mon11/25) n y y/y -jogged for only
13 min
21 (tues 11/26) y y y/y -very productive
day
-went to bed at
11
-jogged for 30
min
22 (weds 11/27) n n y/y
23 (thurs 11/28) n n n/n -thanksgiving
-went to bed at 3
(black friday)
24 (fri 11/29) n y n/n -moving into
new house
-jogged 24 min
-fast food
25 (sat 11/30) n y n/n -moving into
new house
-jogged 30 min
-fast food
26 (sun 12/1) y y n/n -moving into
new house
-jogged 27 min
27 (mon 12/2) n n y/n -went to bed
early (9:40)
28 (tues 12/3) n y y/y -fast food twice
in a row
29 (weds 12/4) y y y/n -very productive
30 (thurs 12/5) y y y/y mile time: 7:45.5
sleep time: 11:20
brain puzzle:
2:30 min to
complete


Reflections:

Reflection: Week 1 (Health Plan)

This week overall was pretty close to my wanted schedule. I stayed on track with the
routine most of the time. Although, for the first three days I did not get around to going my mile
time for my nutrition aspect of my schedule, which took a bit of a toll on me because one of my
baselines in the mile. In addition to the minor set back, the physical was another problem I had
keeping up with. Overall, my mental and anxiety log was great. I think I did a great job of
keeping up with what I needed to do and now I have a strict routine. The week went I bit better
than I planned. My prediction was that I wouldnt get that much done of my list because of
homework and other hobbies, but I did better than I expected.

Going on into the weekend, I think that keeping up with the schedule got easier. I dont
really have any real direct plans on the weekend besides Orchestra in the morning and mass on
sunday, so with the more laid back schedule I found it easier to fit in time for my daily jog, brain
puzzles, etc. Although, one thing that I found hard to maintain over the weekend was staying
away from fast food. During the weekdays its very easy for me to eat healthy home cooked
meals because my parents usually cook since its a school week and were home every night of the
week, but on weekends Ill most likely be at a friends house which usually leads to junk food.
Another thing Ive been struggling with is trying to maintain a set physical routine. Alot of the
time Ill jog from an hour one day and other days Ill only jog for twenty to thirty minutes. So
Im kind of confused on whether its ok that I do that or if I should be jogging the same amount of
time everyday.


Next week, I plan on keeping up with my physical routine. This week I think it will be
easier for me to maintain my schedule fitness wise since volleyball season just ended and I will
have more time after school to jog for longer amounts of time. Overall, next week I plan on
keeping up my nutrition routine, go to sleep early for at least four nights out of the week, and jog
for longer periods of time.





Reflection Week 2


This week started again on a Wednesday, (like every week will start). The beginning of
my week started pretty good. For the first day, I started off pretty well. In my last reflection I
mentioned that I was not going to have volleyball anymore, but my team it to CIFs so we had
another week of hard core practice on Tuesday, Wednesday, and Thursday. On Wednesday I
skipped Volleyball since the practice happened to only be thirty minutes and I didnt have a ride
back home that day so I ended up not getting my physical exercise for the day. Besides the
physical exercise not getting done, I ate all home cooked meals and have a serving of fruits and
vegetables.


On thursday, I ate out for dinner since I had practice and my team was going there right
after. I also went to bed pretty late that night due to homework and getting back late from dinner,
otherwise everything else on my list was completed. Friday was my last and final day for
Volleyball. We had a two hour game that day and I ate all home cooked organic meals before the
game and earlier on in the day so that I was fresh and ready to go for the game. We ended up
losing the game and like before, the game ran very late and when I got home I didnt have time
to sleep early because we had a team sleepover and I ended up going to bed very late. On
Saturday I completed every task on my list instead of jogging. My leg kind of hurt that day
because I fell pretty hard in the game and I didnt want to run/jog on it. On Sunday (start to a
new school week), I completed everything on my list again except this time I went to bed late.
Monday through Wednesday I completed everything, except on Monday I did get a snack from
McDonalds but not a full meal.


This last week I feel that I have definitely improved physical wise and nutritional.
Something I feel I have been lacking is going to bed at my scheduled time. I think the main
reason last week was so bad was that during Volleyball, the practices and games ran pretty late
so when I got home I had to complete my homework, eat dinner, etc. So, I think this week will
be much easier since I have way more time on my hands now since its over. I plan to improve on
this problem by setting an alarm to go to sleep instead of just watching the clock, (which is
something I do not do very often). I also plan on completing my homework earlier on in the day
so that i wont rush to finish it right before I go to bed. Overall, This week I felt went pretty well
and I definitely improved and accomplished my goals from last week.





Reflection Week 3

This week started on a Tuesday. The beginning of my week started terrible as in I didnt
do anything. I feel that for the next three days after that I didnt have that much motivation and i
felt really lazy and did not get much done because of mainly personal/social problems. So the
first day I did absolutely nothing on my list which for the record is my first time doing. The next
day I managed to get a bit better and I did everything except nutrition. That night I remember
going to bed very early as well which is a plus. The next day I did everything and went to bed
early again which was a first. I think the fact that I got my homework done early as well as
chores really contributed. The whole rest of the week I would say was really off and on meaning
that somedays I didn't do anything and was lazy and other days I was really productive which I
found strange. I think the fact someone the week was on the break had something to do with it.


Something I think I can change next week is being more precise with my work and taking
this project more seriously. I feel like Ive been slipping in this project particularly. I feel that I
can really step up my game and put more work into this project for sure. My plan is to set a time
everyday on what time I want to work out. Lately I have just been doing it anytime I feel like it
which I feel doesn't show progress because I dont have times to compare it to or my mode on
running might be different in the evening then at night. There has been something that I feel I
have been doing well in and that is the mental health section which pretty much means I feel I
have really changed my sleeping habits and that I would change them hopefully for good. In
addition, I think that Ive also really changed my eating habits as well. Although for the last
week I have been eating out a bit more than usual since my family and I just moved and we
hadnt had time to really make any home cooked meals. But, we are settling in more now so I
think that going out wont be too much of an issue.

Overall,this week went okay. I feel that since I was moving it didnt go as well as the past
two just because I havent had a lot of time to myself but this week I will definitely have more
time. So my set goal for this week physically is to run at a set time everyday meaning that I will
jog at the same time everyday and same amount of time. Mentally, I will be keeping up my
bedtime. Nutritionally, I will eat out less since the move is over and I have more time. And
finally for anxiety I will keep up my daily mind game and use it more often.



Reflection Week 4


This week as well as last was both part of break. Since some of the time was during break
I felt as if I did not try as hard. Starting on Tuesday I did not go to school because of my
suspension so I had a lot of extra time to work on my health plan as well as jog. I made my own
food that day when I was at home by myself. I also had plenty of time to jog and exercise.
Wednesday I was also home from school and my day was basically the same as before. Thursday
I went back to school and it was the last day of the project. My day started off with running my
final mile from the last time I did it on the first day. Thursday I was extremely productive as well
since it was the last day. I was actually successful with my mile time. I shortened my mile time
down almost a minute. As for nutrition I ate home cooked meals and had leftovers for lunch. I
also shortened the amount of time that I had to finish my brain teaser.

Overall, I feel that this project was a success. As I mentioned in my last reflection I did
want to improve this week on the amount of time I put into the project. I definitely think that I
followed through with my goal from last week and improved this week. Overall, I think that I
stayed on board with the project most of the time. I think that I started off really strong during
the project and then during break I kind of lost my momentum and slipped a little and then
brought it back for the last week and stayed on top of things.


Post Plan Write-Up:

What I found throughout this whole process was that I really disliked jogging. But,
in all honestly what I did remarkably found out during this project is that if you work at
something continuously for a good amount of time you do eventually get better. Overall,
i feel that I did accomplish my goals. For example, for the project my diet was horrible. I
would eat out (fast food) about four times a week or sometimes more. During the project
I really felt that I stuck with my plan and now we have home cooked meals basically
every night. Another thing I accomplished was shorting the amount of time that I worked
on the brain teaser puzzle as well as shortening my mile time down about a minute or
so.

Something I further need obtain on a physical level as well as health are
stretching before running and obtaining more fruits and vegetables in my system. When
jogging something I feel I could have pushed more was the amount of days that I jogged
so that my final mile time could have been shorter. Health wise, I could have added
different types of fruits and vegetables in my three meals rather than just having a
banana and carrot for the whole day. I think this will serve my family and I to prevent us
from the disease because it keeps your mind focused with the brain teasers, keeps
away stress from the early bedtime, it physically keeps you refreshed everyday in the
sense that you're keeping up a good cardio exercise, and finally nutritionally it keeps
your brain moving with enough water and foods/meals throughout the day.

What I would do differently next time to benefit myself is to be more strict with
doing it everyday. If I only do it a couple time a week I feel like it wont be as effective as
if I did everyday which for myself in this situation I think that my schedule was very all
over the place in turns of what I did and for how long. What I learned about the
importance of my schedule for my future in the health is that the schedule I created not
only prevents the disease that runs in my family but its a schedule that also benefits all
areas of your and what they need to stay health as well as happy.