The Immune System

HOW DOES ALCOHOL, TOBACCO, AND/OR DRUGS AFFECT THE IMMUNE SYSTEM?

Alcohol

• Alcohol abuse suppresses multiple arms of the immune system response, leading to an increased risk of infections.
• Alcohol consumption also is associated with a higher prevalence of Hepatitis C infection and increases the risk of infection with the human immunodeficiency virus (HIV), particularly in binge drinkers.
• Alcohol travels through your bloodstream and can damage your brain, stomach, liver, kidneys and muscles.
• Each year, approximately 5,000 people under the age of 21 die as a result of underage drinking.

Tobacco



• Smoking is less acknowledged that it affects both the innate and adaptive immune arms of the body.
• Smoking leads to elevated IgE concentrations development of atopic diseases and asthma.
• Smoking harms your immune system and can affect nearly every organ of your body.
• Even after 30 years of warnings on packages, tobacco continues to impact our health.

Drugs





• Prolonged cocaine snorting can irritate and cause scabs to form on your mucus membranes, damage your nasal septum (the thin wall that separates your left and right nostrils) and eventually make your nose collapse.
• Steroid use can lead to high blood pressure, an increased risk of blood clotting and increases in LDL (bad cholesterol)—all three combined are a recipe for heart failure.
• Hallucinogens disturb the normal functioning of the brain and put you at risk of developing long-lasting psychoses or mental disorders.
• Using GHB repeatedly can cause severe withdrawal symptoms, including insomnia, anxiety, tremors, and increased heart rate and blood pressure.

Works Cited:
Molina, Patricia E.; Happel, Kyle I.; Ping Zhang.; Knolls, Jay K.; Nelson, Steve. Alcohol Research and Health. 2010. vol. 33, pg. 97-108

Arnson, Yoav; Shoenfeld, Yehyda; Amital, Howard. Journal of Autoimmunity; May 2010. 34.3

Abovetheinfluence.com
 

The Science of Sex Appeal

I watched The Science of Sex Appeal videos and found them to be very interesting and a bit shocking  at the same time. The videos were mostly about how and what people find attractive about each other and the different types of  ways they go about it. There were many interesting ideas and research that were conducted to show how these different ways of how people perceive attractiveness and sexiness of potential partners. The videos ranged from topics that included those of how the symmetry of ones face is more attractable to how walking more sexily is more favorable to men.

Digital Communication Ad

Bully Reflection

 

The title of the movie is Bully. The film is a documentary that follows the lives of five victims of bullying and the adverse effects it has not only on them, but also on their families. The film shows the inside picture of the tragic effects that bullying can have on young children and teenagers. It is an eye opening documentary and a must-see film for all ages in order to help combat bullying. The film can be bought on thebullyproject.com, where you can also find more information on the Bully Project and how to fight bullying.

 

When I watched the film, I was stunned at how little was being done in the schools to help combat bullying. For the most part, the school administrators seemed to be acting like politicians and were telling the parents what they wanted to hear instead of actually making a change. It made me feel disgusted knowing that this still happens today. Also, it surprised me that more kids didn't take the initiative and stand up for the kids that were getting bullied.

 

Statistics show that bullying and school violence seem to go hand in hand because bullying has only increased violence in schools for both the bully and the victims as well as other innocent kids. Bullying has a really negative impact on the health of our population.

 

I think that in order to combat bullying, school administrators, parents and children all need to take a harder stance against bullying instead of being so nonchalant and easygoing about the situation. It needs to be taken more seriously in order to save the lives of the victims of bullying who have no voice. The bullies need to face a much harsher punishment than what they are experiencing now.

"Aha" Moments

Chapter 1

• Heart disease is the leading cause of death in the United States
• 1 in 3 American men and 1 in 5 American women have no regular health care provider

Chapter 10

• Only 32% of Americans are at a healthy weight
• Adults should do at least 150 minutes a week of moderate-intensity aerobic physical activity, 75 minutes a week of vigorous-intensity aerobic physical activity

Chapter 9

• Fat is composed of 9 calories per gram
• 42% of Americans never eat any whole grains

Chapter 11

• About 68% of American adults are overweight
• What is most important for health is not total weight, but the proportion of the body's total weight that is fat - the percent body fat

Chapter 2

• 43% of adult Americans suffer from stress-related health problems
• Eustress is a stress resulting from a pleasant stressor

Chapter 3

• Studies have shown that overtly hostile people seem to be at a higher risk for heart attacks
• Nearly 50% of college students report depression severe enough to hinder their daily functioning

Chapter 7

• Aside from marijuana, prescription-type drugs are the most abused drugs among teenagers
• Caffeine is probably the most popular psychoactive drug and also one of the most ancient

Chapter 8

• About 75% of the alcohol consumed by adults in the United States meets the definition of binge drinking
• In the U.S., nearly 90% of all adult smokers started smoking before age 18

Chapter 16

• Nearly 63% of all motor vehicle crashes are caused by bad driving, especially speeding
• About 46% of all injuries that require medical attention occur in the home

Defense Mechanisms

Denial -

1. I used the defense mechanism of denial when I was in an unhealthy relationship that I knew that I should have gotten out of instead of staying in it. I did this because I was more comfortable staying in the situation than dealing with the outcome of breaking up.

Humor -

1. I use this most often because I would rather laugh something off than get upset about it. One time that happened was when someone broke my slipper while I was walking around and instead of getting mad because I had no other shoes, I made light of the situation and made fun of myself instead.

Displacement -

1. I used this once when I was frustrated with traffic at the airport and took out my anger towards that on my girlfriend instead. I did this because I was frustrated and didn't take the time to think about what I was really mad about.

Punching Bag/Piñata Stress Soother

 

Punchin Bag Stress Soother (With or Without a Partner)

 

If you have a partner and protective equipment, sparring is a great way to relieve stress, while not inflicting too much harm on someone that you care about.

 

If you do not have a partner, hitting a punching bag is also a great way to relieve stress. Studies have shown that hitting a punching bag produces a response that helps relieve tension in your body. The bag can also be used as a representation of a troublesome person or situation, which allows you to reduce stress in a healthier way. If you do not have a punching bag, a pillow can take the place of one. Just have someone hold the pillow up or if you don't want someone to do that, you can go buy a piñata and a plastic bat and whack the crap out of it. The end.

 

 

 

 



Nutrition Journal

Foods	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Bread - Whole-wheat, toasted, 2 slice	139	26g	2g	5g	0mg	296mg	11g	4g
Premier Nutrition - High Protein Vanilla Shake 30g, 11 fl. oz.	160	4g	3g	30g	25mg	370mg	1g	2g
Lunch
Albertos Potato Egg & Cheese Burrito - Breakfast Burrito, 1 burrito	700	75g	33g	29g	85mg	1,750mg	5g	12g
Dinner
Rice - Brown, long-grain, cooked, 2 cup	433	90g	4g	10g	0mg	20mg	1g	7g
Costco - Fresh Breaded Tilapia, 2 filet	480	18g	30g	32g	0mg	1,100mg	0g	0g
Snacks
Tiger's Milk - Nutrition Bar - Peanut Butter (King Size), 1 Bar (55 g)	230	28g	10g	9g	0mg	135mg	21g	1g
Homemade - Natural Peanut Butter and Sandwich on Whole Wheat, 2 sandwich	780	94g	40g	36g	0mg	430mg	14g	22g
Gatorade Performs 02 - G2 Thirst Quencher Low Calorie Lemon-Lime 16.9 Fl. oz., 500 mls	40	10g	0g	0g	0mg	230mg	10g	0g
Fiber One - Fiber One Bar, Oats & Chocolate, 2 bar (40g)	280	58g	8g	4g	0mg	180mg	20g	18g
Muscle Milk Light - Chocolate Protein Nutrition Shake, 14 fl oz	160	10g	5g	20g	10mg	420mg	0g	5g
TOTAL:	3,402	413g	135g	175g	120mg	4,931mg	83g	71g

CARBOHYDRATES- Examine Your Carbohydrate Intake

4. How many grams of carbohydrate do you consume in an average day? 413 Grams 
5. How many calories does this represent? Remember 1 gram of carbohydrate contributes 4 calories. 1652 Calories
6. What percentage of your total calories is contributed by carbohydrate? 49%
7. How does this figure compare with the recommendation that 45 to 65 percent of the calories in your diet should come from carbohydrate? Right on track
8. No more than 10 percent of calories should come from refined foods/foods high in sugars. Sort the carbohydrate-containing food items you listed into three groups: (Make three lists.)

1. List 1-foods containing complex carbohydrate (foods found on the bread & vegetables).
2. List 2-nutritious foods containing simple carbohydrate (foods on the milk and fruit lists).
3. List 3-foods containing mostly concentrated simple carbohydrate (sugar, honey, molasses, syrup, jam, jelly, candy, cakes, doughnuts, sweet rolls, soft drinks, etc.)

4. FAT- Examine Your Fat Intake

9. How many grams of fat do you consume on an average day? 135 grams
10. How many calories does this represent? Remember 1 gram of fat contributes 9 calories. 1, 215 calories
11. What percentage of your total energy is contributed by fat?
12. Fat should contribute not more than 20-35 percent of total energy. How does your fat intake compare with this level? If it is higher, look over your food records. What specific foods could you cut down on to bring your total fat intake into line?
13. How much cholesterol do you consume daily? How does it compare with the limit of 300 milligrams/day? What foods could you cut back on to lower it? 120 mg, doesn't need to be lowered

5. PROTEIN- Evaluate Your Protein Intake

1. How many grams of protein do you consume on an average day? 175 grams
2. How many calories does this represent? Remember 1 gram of protein contributes 4 calories. 700 calories
3. What percentage of your total energy is contributed by protein?
4. Protein should contribute about 10 to 35 percent of total energy. How does your protein intake compare with this recommendation?

6. VITAMINS/MINERALS- Evaluate Your Vitamin and Mineral Intakes

1. World Health Organization recommendation is to consume no more than 6 grams of salt. “Salt” refers to the salt that you shake onto foods. But food labels list only sodium, which needs to be translated into salt. Therefore, a calculation is necessary. For instance, translate milligrams of sodium listed on your analysis sheets into grams of salt by dividing the number of milligrams of sodium by 400. Example: if you ate 1200 milligrams of sodium, that would translate to 3 grams of salt. Next, roughly estimate the amount of salt you add to foods. You can weigh the salt shaker at the start and end of the day. 12.3 grams of salt
2. Which foods that you eat are high in sodium? Is there another way you could enjoy these foods without too much sodium? Breakfast Burrito and Breaded Tilapia, I could make these foods myself to lessen my sodium intake

12. CONCLUSION:

7. Reflect on the analyses. Write at least one paragraph describing what you learned from this activity. What changes would you make to your diet?

I learned that my eating style is somewhat on par with the lifestyle that I lead. I know that I could cut down on some of the foods that I eat, but I believe that everyone is allowed to eat anything they want as long as it is in moderation. For me, in wanting to gain five more pound, I need to consume at least 1,000 more calories a day. I also found that I need to eat more fruits and vegetables and am definitely lacking in that category. The end.

Food Label Comparison

1. Low Calorie Gatorade









 

 2. Lucky Charms

 

3. Pure Protein Bar

 









My snacks for the most part are healthy except for the Lucky Charms cereal. While it isn't the best choice in cereal based on its nutritional value, it isn't the worst choice. I used to drink regular Gatorade, but the sugar quantity was too high so I switched to low calorie which has less than half the sugar. The end.

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Workout Routine

My workout routine is pretty straight forward and basic for the most part. This routine can be done by anyone, from the those who workout on a regular everyday basis to those that are just beginning. With the right attitude, dedication to the workout routine, and a little bit of blood, sweat, and tears this workout routine can lead to a positive change in not only a physical transformation of your body but also an emotional one. So start now and be the change you wish to see!!!

Strength Training

• Strength training should be incorporated into your workout routine at least 2-3 days a week. Its best to take a day off in between workout days in order for your body to rest and give your muscles a chance to repair itself which in turn help them grow bigger.
• For general fitness: 8-12 repetitions of weight training with 1-2 sets altogether. Once you get more accustomed to the routine you can use what is called the "Pyramid Scheme" which typically starts at 12 repetitions and gradually goes down to 10 repetitions then 8 repetitions. In this routine, you add weights (whatever extra pounds you are comfortable with) and drop in repetitions. In this case you usually have 3 total sets.

Monday (Back and Bicep)

• Lat Pulldown
• Seated Cable rows
• Bent Over Dumbell Rows
• Deadlifts
• Dumbell Curls
• Cable Curls
• Barbell Curls

Tuesday (OFF)

Wednesday (Legs)

• Squats
• Leg Extensions
• Lunges (Barbell or Dumbell)
• Calf Raises
• Hamstring Curls

Thursday (OFF)

Friday (Chest and Tricep)

• Bench Press
• Incline Bench Press
• Decline Bench Press
• Cable Flys
• Skull Crushers (Overhead Extension of Weights While Lying on A Flat Bench)
• Tricep Pushdown (Cable Machine)
• Tricep Rope Extensions

Saturday (OFF)

Sunday ( Shoulders)

• Shoulder Press
• Dumbell Lateral Raises
• Arnold Dumbell Press
• Seated Bent- Over Lateral Raises
• Military Press
• Upright Rows

Cardiorespiratory Endurance Training

Tuesday, Thursday, and Saturday

• Use any type of cardio machine (i.e. treadmill, elliptical, bicycle, etc.) or go outside and run
• Run anywhere from 20-60 minutes at 65-90% of your maximum heart rate.
• Max Heart Rate= 220- Age; Ex: 20 years old. 220-20= 200 Max Heart Rate; 65% of 200 =130 beats per minute; 90% of 200= 180 beats per minute.
• After your cardio workout you should have a cool down period of 5-10 minutes where you slow your workout to either a brisk or slow walk.

Flexibility Training

• Stretching should always be done before any type of workout routine regardless how easy or hard the workout is.
• Stretching prevents your body from injury
• You should stretch to the point of tension
• Reach and hold. Do Not Bounce!

Examples:

• Arm Circles
• Cross Body Shoulder Stretch
• Wrist Pulls
• Standing Toe Touches
• Overhead Tricep Stretch
• Quadricep Stretch (Flamingos)

Some Key Tips:

• Always stay hydrated! Your body loses a lot of water through sweating so always drink water while working out!
• When weight training it is always best to have a workout buddy or at least someone who can spot you. It is always better to be safe then sorry.
• Do not swing the weights to do the exercise. If you notice yourself start to swing the weights, drop down in pounds and just add more repetitions.
• #1 ALWAYS STRIVE FOR YOUR BEST AND TRY TO CHALLENGE YOURSELF! DO NOT CHEAT ON YOUR WORKOUTS BECAUSE IN THE END YOU ARE ONLY CHEATING YOURSELF!!!

Introduction

My name is Kekai. I'm originally from Hawaii (hence the hard to pronounce name). I'm taking Health 100 to fulfill my graduation requirements as well as to learn new knowledge about leading a healthy lifestyle. The end.