Final Presentation

1. Makin’ Changes Carly Newton Final Presentation Wellness Choices PE 2850

2. Smart Goal: eat Healthier Specific: I will alter my eating habits so that I feel healthier. I am going to replace certain foods/beverages that I regularly consume with their healthier alternatives. Measureable: I am going to create a daily blog, using blogger.com, of the foods I eat and rate my decisions on a scale of 1 to 5. 1 being terrible and 5 being super-awesome! After the 22 days I will have gained up to 110 points; My goal is to reach between 80-85 points. Attainable: I enjoy being healthy and eating healthy. I think due to laziness and convenience I skip out on healthier alternatives, but really I know that lethargy is no excuse. Realistic: I have had to get in shape and alter my diet in the past to ready myself for athletics. I know it is possible to grasp the reality of my goal. Timely: I have 22 days (Winterim) to accomplish this “changeover” to healthier alternatives.

3. Reasons to Eat Healthier: To maintain a more balanced diet To feel more energized To lose a few pounds To regain control of what I eat!!!

4. Steps toward accomplishment: Analyze my current diet Come up with alternatives to unhealthy choices “One day at a time” choose healthier alternatives & drink lots of water Keep track of food choices in a daily blog Asses each day on a point system Reflect each day on feelings and earned points At the end of the 22 days Calculate points and reflect on experience.

5. The process I have created a daily log of my process using Blogger.com: www.carly-newton.blogspot.com

7. 2% Milk

9. Meat and Potatoes

10. Sometimes Salmon (with rice and asparagus)

11. Chicken and Potatoes

12. Pasta with sauce and cheese (Bread on the Side) Snacks (throughout the day): Beverage: Soda Iced Coffee Juice Food Choices: Cookies Donuts Chipe Dark Chocolate Nuts (Pistachios or Peanuts) Fruit My diet options on an Average day: Breakfast: Beverage: Two cups of coffee w/ C&S Juice Food Choices: Egg and American cheese on Bagel Eggs and buttered toast Cereal Oatmeal Nothing Lunch: Beverage: Can of coke Cup of 2% milk Food Choices: Grilled Cheese (American) with Ham or Turkey on wheat bread and chips Sandwich on wheat with American cheese and chips Mac n Cheese Sometimes McDonalds All Highlighted Items are options I am willing to alter/limit (ABOVE) : *Coke --> WATER!!!!! ( and then some ) *No McD's!!! *Always eat a good breakfast!!!!!! *Stick to one coffee per day! *No Chips/ Decrease Oreo intake/ No Donuts *Limit Butter intake

13. Routine Initially the day to day was hard because I had to really pay attention to what I was eating. By week 2 my routine became almost natural and at times didn’t think twice about choosing healthier items! Started each day off with a glass of water This change decreased the amount of coffee I drank each morning because it gave me a burst of energy that I would have needed an extra cup of coffee to obtain! Made sure to eat breakfast even if it was something small like a bowl of cereal with fruit I had more energy and snacked much less because I wasn’t as hungry during the day Breakfast helped to decrease lunch size because I wasn’t famished and was okay with eating a light lunch Limited/stopped snacking before and after dinner Helped my appetite during dinner time Helped me fall asleep easier because I didn’t have the extra sugar from snacking

14. Inhibitors & Enablers Even though I felt that early on the new routine was becoming natural, I did face many instances where it was extremely hard to find motivation. Inhibition took a toll at times for sure, but overall I was motivated enough to surpass the problems. Inhibitors: The Bar/Going Out Limiting beer intake! Not munchin’ on bar foods (fries etc.) Going out to eat Choosing the healthier options Water instead of fountain soda Friend’s without the same goal Enablers: Enjoying eating healthy Anticipating the satisfaction of achieving my goal Supportive friends The New Year and the “Clean Slate” mentality it gives

15. Results TOTAL POINTS: 84/110 Original goal: To earn 80-85/110 points Goal Achieved? YES  I am thrilled that I have earned the amount of points I hoped I would, but more importantly I am happy with the way I feel physically and mentally Physically I feel more energized and less hungry during the day Mentally I feel more aware, more confident, and less spacey. I think that my diet change and satisfaction of achieving my goal have played equal roles in this. I do plan on continuing the changes I have made because not only are they beneficial, but they have become a part of my daily routine. I am very happy with myself and satisfied that I have successfully finished something that I started with good intentions.