A Review of Living a Healthy Lifestyle eBook

By: Jessica Karina Navarro Vázquez

The Living a Healthy Lifestyle (2020) eBook is focused on the adolescent. It introduces

the term developed in the constitution of the World Health Organization which establishes that

"Health is a state of complete physical, mental and social well-being and not merely the absence

of disease or illness” (p.4). Toney Allman explains why it is important to develop healthy habits

during adolescence. In addition, he says that at this stage of life the human body continues to

develop and needs the nutrients that will help it to function properly as adults. This means that

adopting good habits from a very young age can ensure optimal health and growth. For instance,

Allman (2020) developed the topics of healthy living as follows: nutrition and a healthy diet,

shopping and cooking, physical activity, sleep, social and psychological health, and risk taking.

The first chapter is healthy diet and nutrition. During this chapter, Allman says that

although a balanced diet is desired at all ages, during adolescence it is important to consume the

nutrients that the body needs. The author mentions the importance of these nutrients for the

development and growth of the brain for its proper functioning during this age, thus preventing

mental difficulties, such as depression, fatigue, and eating disorders. In addition, he emphasizes

the importance of eating protein because it has benefits for the body and brain, as well as eating

healthy fats, complex carbohydrates, fruits, and vegetables during this phase. Furthermore,

nutritionists advise not to cut out all junk food with the purpose of having a varied diet and not

restricting.

The second chapter is about shopping and cooking. In this chapter Allman (2020) talks

about the benefits of smart food shopping, as well as cooking. He says that it is necessary to
know where healthy and fresh products are in the store, such as fruits, vegetables, dairy products,

and meat, and to avoid walking through the aisles of sugary products. He also mentions the art of

cooking and suggests researching new, fast, and fun recipes online. Besides that, cooking is a

better idea than buying street food. It also helps save money!

The third chapter is about physical activity. Allman (2020) recommends that teens should

exercise regularly so they can avoid short- and long-term illnesses, such as obesity, diabetes,

heart disease, cancer, high blood pressure, and osteoporosis. In addition, it is suggested to do a

fun physical activity so that the adolescent can stick with it. Also, this chapter talks about the

benefits of exercise for teens, such as increasing memory and energy, increasing the ability to

focus, improving mood, and decreasing stress.

The fourth chapter talks about the importance sleep. During adolescence, the hours of

sleep are affected by hormonal changes presented at this stage. On one hand, the author lists the

negative effects of sleep deprivation, such as craving sugary and fatty fried foods resulting in

weight gain, even obesity. Other negative effects are acne, mood swings, depression, aggression,

anxiety, and low self-esteem. It is even possible to see a decrease in concentration, problem solve

and memory. On the other hand, Allman proposes some solutions for this problem, such as

avoiding screen time, caffeinated beverages, and heavy meals before bed.

In chapter five, Allman (2020) talks about the relationship between social life and mental

health. For teens, having friends can be very beneficial because it lowers stress and helps

decrease its effects in the body. In contrast, moods and symptoms of depression can be reflected

among groups friends; in other words, teens can “copy” others’ moods. Even though the

depressed mood can be reversed, it is significant to mention that these kinds of friendship matter.
 The last, is about risk taking. Allman (2020) mentions that teen brains seek risk because

the portion of their brains that processes the consequences of actions is still developing. In

addition, he comments on the negative factors that might increase the risks of becoming involved

in risky activities, such as drugs, alcohol, texting while driving, imitating people on the web

(like silly challenges), or smoking. Although there are many cons to taking risks, risk-taking in

adolescence does benefit the development of competency and independence during this stage.

In sum, this eBook will be very helpful during the development of the training manual

because it has important topics that it will be included in it. It is necessary to include the negative

and positive effects of each of the variables mentioned above, as this will help the user to better

identify what a healthy habit is. In addition, the purpose of the manual is to inform the user and

give the necessary tools to make it easiest to adhere to.

References

Allman, T. (2020). Living a Healthy Lifestyle. ReferencePoint Press.