Health Study Guide

Self Esteem
- Self esteem is what you think, feel, and believe about all parts of yourself
- How you feel about your abilities, talents, and personality
Signs of High Self Esteem
- Values self and others
- Trusts others
- Builds wholesome relationships
- Take change without fear of rejection
- Has confidence in self
- Comfortable with new people
Signs of Low Self Esteem
- Negative view
- Mistrusts others
- Blames others
- Fear of taking risks
- Dependant on others
- Feelings of being unloved
- Feel of being ridiculed

Body Image
- Is the attitudes / feelings / mental picture you have of your physical appearance
Signs of Positive Body Image
- You appreciate and are proud of your natural body shape
- You understand that persons physical appearance says little about your
personality
Easily accepts compliments

Signs of Negative Body Image

- Feeling ashamed, self conscious, anxious about body
- Think body parts are unlike what they really are
- A long time to get dressed / changing outfits often
- Missing social events
- Think you dont look good
- Dont accept compliments
- Often criticize body parts

Body Image and Substance Use / Addictions

Diuretics and Laxatives
Examples / How
- Diurex
- Ex-Lax
- Senokot
Why
- Eliminate waste / urine and water from body
- Lose weight
Negative Effects / Hazards
- Dehydration
- Liver damage
- Increased risk of colon cancer

Diet / Weight loss Programs

Examples / How
- Dr. Bernstein
- Weight Watchers
- Jenny Craig
- Atkins
- People on Programs to lose weight
Why
- To lose weight
Negative Effects / Hazards
- Once you stop dieting the weight comes back
- Malnutrition

Diet Pills & Supplements

Examples / How
- Slimfast
- Hydroxycut
- Amphetamines
- Creatine
- Whey powder
Why
- used to lose / gain weight
Negative Effects / Hazards

Cramping / gas / diahrrhea

High blood pressure
Insomnia
Malnutrition
Water retention

Steroids
Examples / How
- Injectable drug
- Artificial form of testostirol
Why
- Gain Muscle
Negative Effects / Hazards
- Excessive body acne
- Aggression and depression
- Liver and kidney damage
- Increased blood pressure
- Stunted growth if taken during adolescence

Anorexia
Examples / How
- Behaviour of eating little or no food
- Think they are fat
- Strange food rituals
Why
- Lose weight
Negative Effects / Hazards
- Fine hair growth on limbs
- Hair loss on head
- Malnutrition that can lead to death
- Heart failure
- Osteoporosis
- Depression

Bulimia
Examples / How
- Laxatives
- Diuretics
- Excessive exercise
Why

- Purge food
- Eat and then try to throw up
Negative Effects / Hazards
- Torn esophagus
- Depression
- Vocal cord damage
- Dental problems
- Constipation (IBS)
- Digestive problems (stomach ulcers)
- Osteoporosis

Suggestions for Developing a Healthy, Non Dieting, Active

Lifestyle
1. Become aware of your body signal for hunger and fullness
2. Eat until you feel full or satisfied. If you are full you dont have to eat everything
on your plate; if you are hungry, you can have a second helping
3. Make time to eat regular meals and snacks, including breakfast
4. Make eating a sit down activity as often as possible. Give yourself permission to
relax and enjoy eating
5. Try to avoid the unconscious eating that may take place in front of the T.V, at the
movies, while reading, or standing in front of the fridge
6. Be willing to try a variety of foods from the food groups recommended by
Canadas Food Guide to healthy eating
7. Get rid of your bathroom scales and stop counting calories
8. Build regular physical activities into your day, doing activities you really enjoy at
a level that is comfortable for you
9. Allow time for relaxation
10. Zzzenough sleep
11. Make changes in your lifestyle slowly and gradually-thats the only way they will
become permanent

Facts about Nutrition

-

We (humans) are mostly made ofProtein

Energy in food is measured byCalories
Iron is a type ofMineral
Calcium is important for ourTeeth and bones
Large amounts of protein can be found inChicken and other meat products
On a daily basis we need about1 tablespoon of fat
For our bodies fibrePushes food through our insides
This part of food gives us energyCarbohydrates

- Our brains are made up of ___60%___ fat

- Calories that dont offer any nutritional value are called _empty_ calories.