Personal Health And Nutrition Analysis 4. Do you believe you eat too much food? Not enough food? Just the right balance? Explain your perceptions based on

Personal Health And Nutrition Analysis 4. Do you believe you eat too much food? Not enough food? Just the right balance? Explain your perceptions based on your experiences with the readings, what other people have said, your body weight, energy levels – you name it. Try to make as many associations as possible. (Minimum 1 paragraph).

5. Look at the paragraphs you just wrote. Do you believe your diet is in line for a healthy life? Why or why not? Look at examples from the text and make connections to your life. If I do this, this will happen, if I do that, that may happen. (Cite the book, too!!!) (Minimum 1 paragraph).

6. Do you think you could make changes that would be healthier? If so, what are they? Be very clear with this. What would be difficult about making these changes? (Minimum 1 paragraph).

7. There is an economic decision many people make about junk food. “If I throw it away, it’s a waste of food. People are starving in other parts of the country/world.” This is a justification. When consuming junk food, you’re still throwing something away: your health. Would you rather dump the food into the garbage or dump garbage food into your body? Can this thinking change your life? Why is it hard to rid junk food from our lives. Think about this and respond to this with your own thoughts. Feel free to go off tangents and make connections to your own life. (Minimum 1 paragraph).

8. Think about the last time you were in a grocery store, a restaurant, and a mall. What types of food options are available? How easy or hard is it to choose healthy options? What barriers or road blocks are in the way that make it easier to choose unhealthy options? Do you believe the United States food environment is helping or hurting people’s desire to be healthy? Explain. (Minimum 1 paragraph).

9. Shows like The Biggest Loser encourage people to exercise for hours a day and cut calories to a minimal amount. Recent research has shown that this dramatic drop in calories and spike in exercise can slow the metabolism indefinitely, leading to easier weight gain in the future. USING YOUR TEXT (and citing), what are better ways to cut calories in a steadier manner? Should people who want to lose weight eat throughout the day? What about exercise? How much is a good amount? Base all of your answers on your gender and age. (Minimum 1 paragraph).

10. Conclusion: Analyze how important you believe a healthy diet is in your own life. Think of the health complications you’ve read in the textbook, seen family go through, and overall the life you want to lead. For #10, you will choose ONE of the following prompts: (Minimum 2 paragraphs)

Option 1: Write a motivating message for change to your current self about your eating habits. The goal is to write in a way that can persuade you to move away from unhealthy eating habits into healthier habits. Include steps for change that are realistic and well thought out (which may include when and where to shop, how to prevent yourself from making unhealthier choices, prevention of laziness, etc.) Don’t be afraid to include information about exercise, too.

Option 2: Write a message as if you are 10, 20, or 30 years older than you are right now. Write it as if you are continuing the path of eating habits that you’re currently on without changing anything. What do you think your older self would say? What kind of body image, lifestyle, medical conditions, and physical abilities do you think your older self will have based on the eating habits you have today? Depending on your current habits, this can be either positive or negative. Get real with yourself and think deeply about your future based on the behaviors and patterns you have going today. Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-203
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An Invitation
to Health
Your Life, Your Future
Dianne Hales
18th Edition
Australia • Brazil • Mexico • Singapore • United Kingdom • United States
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An Invitation to Health: Your Life,
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Dianne Hales
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Brief Contents
CHAPTER 1 An Invitation to Health
3
CHAPTER 2 Psychological and Spiritual Well-Being
23
CHAPTER 3 Mental Health 45
CHAPTER 4 Stress Management 69
CHAPTER 5 Personal Nutrition 95
CHAPTER 6 Weight Management 121
CHAPTER 7 Physical Activity and Fitness
147
CHAPTER 8 Social Health 185
CHAPTER 9 Sexual Health 213
CHAPTER 10 Reproductive Options 247
CHAPTER 11 Sexually Transmitted Infections 285
CHAPTER 12 Major Diseases
311
CHAPTER 13 Infectious Diseases 355
CHAPTER 14 Consumer Health 381
CHAPTER 15 Addictive Behaviors and Drugs 409
CHAPTER 16 Alcohol
449
CHAPTER 17 Tobacco 481
CHAPTER 18 Personal Safety 507
CHAPTER 19 A Healthier Environmental
531
CHAPTER 20 A Lifetime of Health 553
Answers to Review Questions 577
Glossary 578
Index 587

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Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
iii
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Contents
CHAPTER 1
Manage Your Moods 29
Take Control 29
Develop Autonomy 29
Assert Yourself 30
Spiritual Health 30
Spirituality and Physical Health 30
Deepen Your Spiritual Intelligence 31
Clarify Your Values 31
Enrich Your Spiritual Life 31
Consider the Power of Prayer 32
Cultivate Gratitude 33
Forgive 33
Sleep and Health 33
Sleepless on Campus 34
What Happens When We Sleep? 34
How Much Sleep Do You Need? 35
Sleep’s Impact on Health 35
An Invitation to Health 3
Health and Wellness 3
The Dimensions of Health
4
Physical Health 4
Psychological Health 4
Spiritual Health 4
Social Health 4
Intellectual Health 4
Environmental Health 4
Occupational and Financial Health 5
Community Health 5
Health in America 5
Healthy People 2020 6
Health Disparities 6
Why Race Matters 7
Cancer 7
Cardiovascular Disease 8
Diabetes 8
Infant Mortality 8
Mental Health 8
Infectious Disease 8
HIV and Sexually Transmitted Infections
Breathing Disorders (Snoring and Sleep Apnea)
Movement Disorders 37
Circadian Rhythm Sleep Disorders 37
Getting a Better Night’s Sleep
Sleeping Pills 38
The Brain: The Last Frontier 45
Inside the Brain 46
Sex Differences in the Brain 47
The Teenage and 20-Something Brain
Understanding Mental Health 48
What Is a Mental Disorder? 48
Mental Health on Campus 48
Students at Risk
49
Female Depression 51
Male Depression 52
15
Your Life, Your Future 19 • Self-Survey 19 • Review Questions 21
CHAPTER 2
Psychological and ­Spiritual Well-Being 23
Major Depressive Disorder 52
Treating Depression 53
Bipolar Disorder 53
Anxiety Disorders 54
Specific Phobia 54
Panic Attacks and Panic Disorder 55
Generalized Anxiety Disorder 55
Other Common Disorders 56
Obsessive-Compulsive Disorder 56
Attention-Deficit/Hyperactivity Disorder
56
ADHD on Campus 56
Treating ADHD 57
24
The Roots of Happiness 27
What Does and Doesn’t Make Us Happy
28
47
Depressive Disorders 50
Depression in Students 51
Gender and Depression 51
Health Belief Model 15
Self-Determination Theory 15
Motivational Interviewing 15
Self-Affirmation Theory 16
Transtheoretical Model 16
Become Optimistic
CHAPTER 3
Mental Health 45
Predisposing Factors 14
Enabling Factors 14
Reinforcing Factors 14
Emotional and Mental Health 23
The Lessons of Positive Psychology
Boost Self-Esteem 25
Develop Self-Compassion 25
Boost Emotional Intelligence 26
Meet Your Needs 26
Pursue Happiness 26
38
Your Life, Your Future 39 • Self-Survey 40 • Review Questions 42
8
Sex, Gender, and Health 8
Health on Campus 9
College and Health 10
How Healthy Are Today’s Students? 10
The Future Starts Now 12
Student Health Norms 12
The Promise of Prevention 12
Protecting Yourself 13
Understanding Risky Behaviors 13
Making Healthy Changes 14
Understanding Health Behavior 14
How People Change
36
Autism Spectrum Disorder 57
ASD on Campus
28
57
Schizophrenia 57
Self-Injury and Suicide 58
Suicide on Campus 58
Risk Factors 59
Overcoming Problems of the Mind
60

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v
Self-Help Strategies
61
Managing Stress 85
Journaling 85
Exercise 85
Routes to Relaxation 85
Meditation and Mindfulness 86
Yoga 87
Resilience 87
Stress Prevention: Taking Control of Your Time
Time Management 88
Overcoming Procrastination 89
Eating Right 61
Exercise 61
Books and Websites 61
Virtual Support 61
Peer Support 61
Where to Turn for Help 62
Types of Therapists 62
Choosing a Therapist 63
Types of Therapy 63
Psychodynamic Psychotherapy
Interpersonal Therapy 64
Other Treatment Options
63
64
Psychiatric Drugs 64
Alternative Mind–Mood Products
64
CHAPTER 4
Stress Management 69
What Is Stress? 69
Eustress, Distress, and Neustress 69
Stress and the Dimensions of Health 71
Physical 71
Psychological 71
Spiritual 71
Social 71
Intellectual 71
Occupational 71
Environmental 71
Personal Nutrition 95
Dietary Guidelines for Americans 95
The Building Blocks of Good Nutrition
Water 96
Protein 96
96
Protein Sources 97
Carbohydrates 99
Fiber 99
Gluten 100
Glycemic Index and Glycemic Load
Low-Carb Foods 100
Refined Grains 100
100
Fats 100
Vitamins 101
Folic Acid 102
Vitamin D 102
Minerals
103
Calcium 103
Sodium 103
73
Gender Differences 73
Students under Age 25 74
Students over Age 25 74
Minority Students 74
Entering Freshmen 75
Test Stress 75
Other Stressors 76
Financial Stress 76
Occupational Stress 77
Burnout 77
Illness and Disability 77
Traumatic Life Events 78
Acute Stress Disorder 78
Posttraumatic Stress Disorder 78
Inside Stress 79
General Adaptation Syndrome 79
Fight or Flight 80
Freezing 80
Submission 80
Challenge Response Model 81
Tend-and-Befriend Model 81
Transactional or Cognitive-Relational Model 82
Yerkes-Dodson Law 82
The Impact of Stress 83
Stress and the Heart 83
Stress and Immunity 84
Stress and the ­Gastrointestinal System 84
Stress and Cancer 84
Other Stress Symptoms 85
vi
Your Life, Your Future 90 • Self-Survey 91 • Review Questions 91
CHAPTER 5
Your Life, Your Future 65 • Self-Survey 65 • Review Questions 66
Types of Stressors 71
Stress in America 72
Stress on Campus 72
Stress and Student Health
88
Calories 104
Healthy Eating Patterns 105
MyPlate 105
The USDA Food Patterns 106
The DASH Eating Plan 106
The Mediterranean Diet 106
Vegetables and Fruits 106
Vegetarian Diets 107
Ethnic Cuisines 108
Campus Cuisine: How College Students Eat 109
Nutrition Knowledge 109
Fast Food: Eating on the Run 109
You Are What You Drink 110
Soft Drinks 110
Energy Drinks 111
Choosing Healthful Snacks 111
Taking Charge of What You Eat 112
Portions and Servings 112
Nutrition Labels 112
What Is an “Organic” Food? 113
Genetically Engineered Foods 114
Dietary Supplements 114
Food Safety 114
Fight BAC! 115
Avoiding E. Coli Infection 115
Food Poisoning 115
Pesticides 116
Food Allergies 116
Nutritional Quackery 116
Your Life, Your Future 117 • Self-Survey 117 • Review Questions 119
Contents
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Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
CHAPTER 6
Healthier Heart and Blood Vessels 152
Healthier Lungs 152
Protection against Cancer 152
Better Bones 152
Lower Weight 153
Better Mental Health and Functioning 153
Benefits for Students 153
Brighter Mood and Less Stress 153
A More Active and Healthy Old Age 153
Enhanced Sexuality 154
Weight Management 121
Weighing In 121
Weight on Campus 122
What Is a Healthy Weight? 124
Body Mass Index 124
Waist Circumference 125
Waist-to-Hip Ratio 125
Measuring Body Fat 126
Skinfold Measurement 126
Home Body Fat Analyzers 126
Laboratory Methods 126
Exercise Risks 154
Physical A
­ ctivity Guidelines for Americans
How Much Exercise Is Enough? 155
Your Exercise Prescription 156
The Principles of Exercise 156
Overload Principle 157
FITT 157
Understanding Weight Problems 127
How Did So Many Get So Fat? 127
Health Dangers of Excess Weight 128
The Impact on the Body 128
Other Health Problems 129
Premature Death 129
Frequency 157
Intensity 157
Time (Duration) 157
Type (Specificity) 157
The Emotional and Social Toll 129
If You’re Too Thin: How to Gain Weight 129
A Practical Guide to a Healthy Weight 130
Understanding Why We Overeat 130
Preventing Weight Gain 130
Weight Loss Diets 131
Reversibility Principle 157
Improving ­Cardiorespiratory Fitness
Monitoring ­Exercise Intensity 158
High-Tech Gadgets 158
Nontech Methods 159
High-Protein Diets 131
Low-Carbohydrate, Low-Fat Diets 131
Low-Carbohydrate, High-Fat Diets 131
The Bottom Line 132
Do Weight Loss Programs Work? 132
Physical Activity and Exercise 132
Complementary and ­Alternative Medicine for Obesity
Common Diet Traps 133
Maintaining Weight Loss 134
Treating Severe Obesity 135
Obesity Medications 135
Obesity Surgery 135
Unhealthy Eating on Campus 136
Body Image 136
“Fat Talk” 137
Disordered Eating 137
Extreme Dieting 137
Compulsive Overeating 138
Binge Eating 138
Eating Disorders 138
Anorexia Nervosa 139
133
140
What Causes Bulimia Nervosa? 140
Health Dangers and Treatment 141
Your Life, Your Future 142 • Self-Survey 142 • Review Questions 143
Designing an Aerobic Workout
Warm-up 160
Aerobic Activity 160
Cooldown 160
Your Long-Term Fitness Plan
Aerobic Options 161
160
161
Stepping Out: Walk the Walk 161
America on the Move 161
Jogging and Running 162
High-Intensity Interval Training 162
Other Aerobic Activities 163
Building Muscular Fitness 164
Muscles at Work 164
Designing a Muscle Workout 166
Free Weights versus Machines
166
Recovery 166
Core Strength Conditioning 167
Muscle Dysmorphia 168
Drugs Used to Boost Athletic Performance
Becoming More Flexible 169
The Benefits of Flexibility 169
Stretching 170
168
Stretching and Warming Up 170
Stretching and Athletic Performance 170
CHAPTER 7
Physical Activity and Fitness 147
Physical Activity and Fitness 148
Fitness and the Dimensions of Health
Working Out on Campus 149
Physical Activity and Exercise 149
Exercise Is Medicine 150
The Benefits of Exercise 151
Longer and Healthier Life
158
Target Heart Rate 159
The Karvonen Formula 160
Rating of Perceived Exertion 160
What Causes Anorexia Nervosa? 139
Health Dangers and Treatment 140
Bulimia Nervosa
154
152
148
Mind-Body Approaches 172
Yoga 172
Pilates 172
T’ai Chi 173
Keeping Your Back Healthy 173
Evaluating Fitness Products and Programs 173
Exercise Equipment 173
Athletic Shoes 174
Barefoot Running and Alternative Running Shoes 174
Fitness Centers 175
Contents 
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Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.
vii
Long-Term Relationships
Marriage 202
Sports Nutrition 176
Water 176
Sports Drinks 176
Dietary Supplements 177
Energy Bars 177
Safe and Healthy Workouts 177
Temperature 178
Preparing for Marriage 203
The Benefits of Marriage 203
Same-Sex Marriage 203
Issues Couples Confront 204
Money 204
Sex 205
Extramarital Affairs 205
Two-Career Couples 205
Conflict in Marriage 205
Saving Marriages 206
Heat Cramps 178
Heat Syndromes 178
Heat Exhaustion 178
Heat Stroke 178
Protecting Yourself from Cold 178
Exercise Injuries 179
Divorce 206
Family Ties 206
Diversity within Families 207
Unmarried Parents 207
PRICE 179
Overtraining 179
Exercise Addiction 180
Your Life, Your Future 180 • Self-Survey 180 • Review Questions 181
Sexual Health
185
The Social ­Dimension of Health 185
Communicating 186
Learning to Listen 186
Being Agreeable but Assertive 187
How Men and Women Communicate
187
Nonverbal Communication 188
Forming Relationships 188
Friendship 189
Loneliness 189
Shyness and Social Anxiety Disorder 189
Building a Healthy Community 190
Doing Good 191
Living in a Wired World 1…
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