UNIT 7 ACTIVITYCreating a Personal Health PlanFollow these instructions to develop a personal health plan.Using an application such as Microsoft Word, create your own chart like the one below rating your health habits in the areas listed on a scale from 1 to 10 (1 being the lowest and 10 the highest). If you have any questions consult with your teacher.Set one goal for improving each area. If you already are quite high in an area, you goal can be to maintain your high score. Remember, goals work best when they are specific and measurable, so “I will eat five servings of vegetables a day” is much better than something vague like “I will eat healthier.”TABLE 1 Personal health plan chartHealth AreaRatingGoalDiet Exercise Stress relief Relationships While assessing your health, consider personal strengths. Create a second chart like the one below detailing your personal strengths and how they might help you achieve your goals. For example: If you are detail oriented, keeping a food or exercise journal would work well.TABLE 2 Personal strengths and health chartPersonal StrengthHow It Could Assist with Health Once you have completed both charts, choose three goals to make part of your overall health plan. Start with the area that needs the most work, meaning the area with the lowest score.Now that you have identified the goals, think of one obstacle to achieving it and explain how you will overcome whatever might prevent you from accomplishing it. For example: If finding time to exercise is a problem, getting up half an hour earlier might be a way to overcome that obstacle.Explain what a step toward success would look like. Remember, setting realistic expectations is an important part of health. Take the hardest goal and break it into smaller goals. Even if your goal is to eat five servings of fruit and vegetables, there are likely to be days when you miss the mark. In this case, success might be meeting this goal four days a week for a few weeks while you build better eating habits. Or if you goal is to run a 5K, walking 30 to 40 minutes a day for the first few weeks would be a solid step on the road to this goal.One way to build good habits is to reward yourself along the way. For example: If you exercise for a week, give yourself a treat, such as an evening with a friend or a trip to the movies. Then plan another reward if you keep it up for two weeks. Stretching out the time between rewards as you achieve your goals can help build good habits. Be sure to include some rewards in your plan.One of the keys to success is taking one goal at a time. If you decide to go for all three at once, you will likely fail. Changing habits takes time, and setting goals and strategizing about accomplishing them is an important first step toward reaching them. When you have made one goal part of your healthy habits, you can work on the next goal in your health plan.TABLE 3 Grading rubricContent (80%)Mechanics (20%)Full CreditThe self-assessment is complete.The goals set are appropriate, given the information provided.All three personal strengths are aligned with health goals.Obstacles are appropriately addressed.All of the goals are reasonable and/or broken into manageable steps.The plan includes appropriate rewards.There are no or very few mechanical errors.Partial CreditThe self-assessment needs more detail in places.The goals set are largely appropriate, given the information provided, but need some refining.At least two of the personal strengths are aligned with health goals.Most obstacles are appropriately addressed.Most of the goals are reasonable and/or broken into manageable steps.The plan includes appropriate rewards.There are several mechanical errors, but the writing is clear.Little CreditThe self-assessment is not clear or needs significantly more information.The goals set are not appropriate, given the information provided, or several goals are missing.At least one of the personal strengths is aligned with health goals.Few obstacles are appropriately addressed.Few of the goals are reasonable and/or broken into manageable steps.The plan does not include appropriate rewards.There are numerous mechanical errors that make the content hard to understand.

http://www.huffingtonpost.com/2015/02/20/varying-effects-of-caffeine_n_6671788.html 1.During this last week's lecture, we discussed how coffee keeps us awake by competing with adenosine for the adenosine receptor. Read the article and watch the videos above. The article discusses other reasons why individuals respond differently to caffeine, all of which involve biochemistry. Discuss your thoughts about this article, including your personal experiences with caffeine. Were you surprised by any of the factors discussed in this article? Do you disagree with any of these factors? Which of these factors do you believe explains your response to caffeine? Are there any other common food-related chemicals that we commonly consume that act as a competitive inhibitor of a normal biological process in our body?You should contribute one (1) comment (at least 300 words) to this week's discussion. In your post, you should provide a detailed explanation to support your views (include references, if needed). You may use the questions I asked above or discuss another aspect of the article and videos that caught your attention. Please DO NOT copy any of your classmate’s comments or plagiarize (you will not receive credit for doing this). REPLY CLASSMATE 1:Juliana Sarpong: Many of us rely on a morning cup of coffee or a jolt of caffeine in the afternoon to help us get through the day. Caffeine is so widely available that the U.S. Food and Drug Administration (FDA), says about 80 percent of U.S. adults take some form of caffeine every day. But caffeine does so much more than just keeping you awake. It is a central nervous system stimulant that affects your body in numerous ways. I found this week article and the videos remarkably interesting. My husband lives and breath coffee every morning. My husband started consuming coffee when he started working early morning like every other American. His first stop used to be either wawa or Starbucks. He started to realize that coffee was getting expensive, so he decided to buy his own Keurig machine and make his own coffee every morning. He drinks any amount of coffee, drink soda thinking it will help boost his energy. I guess all the years of drinking caffeine built an immunity in his body, so his system does not respond to it anymore.This article has given me an understanding on how caffeine drinkers differ from person to person. I for one use to think that caffeine is the only way for early morning risers like my husband stay awake on their way to work, not knowing it does the opposite. And after reading the article I now know all the positive effect caffeine has on people like fight liver disease and helping with Parkinson’s disease. Before reading this article I only knew of the withdrawal some people go through after a caffeine intake, but this article gave me an insight about the positivity on caffeine. REPLY CLASSMATE 2:Akosua Brefo: In this lesson we discussed about caffeine and its effect on the human brain. I heard about drinking coffee to keep awake when I have preparing to take my final examination in secondary school (1999). I decided to take a cup of coffee to stay alert and study during the night. I added creamer, sugar two slices of bread. I slept just few minutes after drinking it. I discussed this with my mate and was told not to add neither sugar nor cream. Also, not to have anything with it. I managed to have it black with no added sugar or cream the next time. It tasted bitter but since I wanted to stay awake, I drank it. I slept just as the same as I added sugar and cream.Probably my genetics are to blame! For not keeping awake after drinking black coffee with no sugar. Caffeine interacts most directly with the A1 receptor. Caffeine causes most of its biological effects via antagonizing all types of adenosine receptors (ARs): A1, A2A, A3, and A2B and, as does adenosine, exerts effects on neurons and glial cells of all brain areas.This lesson has given me more insight about how people react to caffeine differently. I had a misconception that caffeine consumption. I did know caffeine had any health benefits apart from keeping people awake. I now know that moderate coffee consumption can help with liver disease, providing boast of antioxidants and protecting the brain against Parkinson’s disease.I had more insight about the bad effects of caffeine.According to the article, people get caffeine from consumption of coffee, tea, soda or chocolateI avoid coffee even though I like the smell because it’s side effect of getting addicted and all negatives said at it. Actually, I am getting caffeine from consumption of chocolate. Lesson 3Answer the following questions related to the case study (Sweet Truth: Not all Carbohydrates are Alike):1. In aqueous solutions, there are three forms of glucose: the cyclic alpha-form (36%), the cyclic beta-form (64%), and a trace amount of the open-chain form. At equilibrium, the cyclic alpha- and beta-forms are constantly interchanging when in solution. (1) Explain why the cyclic forms exist predominately in solutions, AND (2) explain why the cyclic beta-form is more abundant than the cyclic alpha-form. 2. Name the monosaccharides and disaccharides in amylose and cellulose. Compare the structural and conformation differences between amylose and cellulose. A simple iodine test can be used to distinguish the two polysaccharides. (1) Describe the iodine test AND (2) explain the observation.3. List AND explain the side effects that can be caused consuming too much sorbitol.4. Why are soluble fibers identified as prebiotics?