Kyana Johns

Health Education
Mr. Bill Moore
6/7/2015
Personal Prescription Paper Project 1
My current health and wellness self-assessment describes that I am not very healthy. The
modifiable determinants are physical activity and poor nutrition. I am sedentary and have poor
eating habits. I work full time and my job can be very stressful. I spend about an hour drive to
work, at least eight hours working at my desk, this includes my lunch hour, and about an hour
drive home. Upon arriving home, Im sitting for maybe another few hours to work on my class
assignments. I believe due to the stress at work I tend to eat unhealthy food and snacks.
My three goals to improving a healthy lifestyle are eat healthier foods, exercise, and get
at least 7 hours of sleep. I plan to improve by preparing my meals and bring to work for lunch
that way I will not eat out five to six times a day. I will shop for organic fruits, vegetables, and
meat. I will explore new healthy recipes to keep my meal interesting. Drink at least 8 glasses of
water a day. I will overcome the temptation from eating process sugary food by snacking on
fruits, trail mix, and sliced vegetables. I will walk 30 minutes during lunch at work. From there
to increase with 30 minutes jogging on Tuesday and Thursday evening and Saturday morning.
On Monday, Wednesday, and Sunday increase to 30 minutes running. Ultimately to enter 5K and
10K run. I will practice steady breathing exercise as meditation for 10 minutes before I go to
bed. I will be in bed by10:30pm to prepare my body and mind to relax and get adequate sleep. I
will set my alarm to wake up at 6pm. These goals will help me stay healthy physically as I will

see weight loss and feel stronger. On the emotional level, exercise will help improve my mood
and feel better about myself. On the spiritual level, running helps clear my mind. I am able to
think better, brainstorm, and my creative self emerges.
It is important to sustain a healthy lifestyle. In the long term will help me maintain
healthy weight, improve hormone imbalance, cholesterol, prevent high blood pressure, diabetes,
and heart disease. Also will influence my intellectual, social, and spiritual health because these
dimensions are interrelated. I will feel and have a better relationship with myself and others. To
stay motivated, I will keep a journal of my daily progress of the food consumption, my exercise
regimen, number of hours sleep, how it makes me feel emotionally, and pay attention to what my
body is telling me. Ultimately, I want to live and enjoy a long and healthy life.

Work Cited:
Reference #1 talks about the 10 steps to lifelong holistic nutrition. Such as eating food that are
closest to their natural form. Such as whole food that are not processed or packaged. For
example, organic foods, fresh fruits and vegetables, and high quality proteins.
http://web.a.ebscohost.com.ezp.pasadena.edu/ehost/detail/detail?vid=10&sid=4b03f32e-313040c2-8718-73664574c4ab
%40sessionmgr4004&hid=4204&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3d
%3d#db=c9h&AN=91825803
McCaffrey, Dee. "10 Steps To Lifelong Health Holistic Nutrition." Massage Magazine 210
(2013): 68-71. Consumer Health Complete - EBSCOhost. Web. 20 May 2015.

Reference #2 is an article about running toward holistic health and well-being. It mentioned how
lifestyle and behavior affects ones health. Also said that holistic outlook and promotion of
physical health is not new to American. The first runners were the indigenous people in North
and South America with an organized running system was a way of communication and network
connection. Their beliefs were that is connected to their spiritual, physical, social environment,
emotional, intellectual, and was a way of everything that balance in the nature and supernatural.
http://web.b.ebscohost.com.ezp.pasadena.edu/ehost/detail/detail?sid=effc5d2a-dcf1-4bc3-8912e727dbb29700%40sessionmgr198&vid=20&hid=102&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ
%3d%3d#db=hxh&AN=4148013
Author: Bird, Michael E., Source: Nation's Health. Mar2001, Vol. 31 Issue 2, p3.
1/3p.,Document Type: Article, Subjects: HOLISTIC medicine PUBLIC health -- United States
HEALTH, Geographic Terms: UNITED States, Abstract: Suggests a holistic approach in
addressing problems that beset public health and well-being in the United States. Reasons for
adopting a holistic approach in public health and well being; Background of the adoption of
holistic approach in North and South America; Benefits of the approach., Full Text Word Count:
489, ISSN: 0028-0496, Accession Number: 4148013
Reference #3 Talks about leading and active life can help to reduce chances of diabetes. The
effects on blood sugar regulation, fat metabolism, and muscle physiology.
http://www.livestrong.com/article/84099-exercise-prevent-diabetes/
LIVESTRONG.COM, Diseases and Conditions, Diabetes, Diabetes Information,
How Does Exercise Reduce the Risk of Diabetes? How Exercise Helps Relative to Diet and
Weight Loss. Last Updated: Jan 28, 2015 | By Tracey Roizman, D.C.

Reference #4 This article is helpful. I liked that it answers questions to show you the following.
How Often and How Long Should I Exercise? What Type of Exercise Should I Do? What to Do
In Every Workout How Hard Should I Work? How Can I Stick With It?
http://www.webmd.com/heart-disease/heart-disease-prevention-exercise
Article: How to Exercise to Help Prevent Heart Disease
WebMD Medical Reference
View Article Sources
Reviewed by James Beckerman, MD, FACC on August 20, 2014
2014 WebMD, LLC. All rights reserved.