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4/29/2019

money management

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Good to know


Create a Budget 

Rent                                  $500
Phone                               $50
Car                                    $250
Car Insurance                  $130
Gasoline                           $70
Electricity                         $30
Gas                                     $30
Water                                 $20
Food and Toiletries          $150
Health Insurance             $200

$1,455
Divide by 4 weeks= $363.75
Divide by 40 hrs= $9.09/hr
​
$10 should cover minimum expenses, subtract your expenses from your income and don't spend your bill money 

Consider taxes about 15% goes to Federal Taxes, Social Security, Medicare, State Taxes
​

How much does one get taxed?
Picture

​https://www.forbes.com/sites/kellyphillipserb/2018/03/07/new-irs-announces-2018-tax-rates-standard-deductions-exemption-amounts-and-more/

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https://www.gordoncpa.com/2018/02/08/understanding-the-new-2018-federal-income-tax-brackets-and-rates/


https://studentloanhero.com/featured/income-tax-brackets-guide/


financial resources


Roth IRA: https://www.rothira.com/

For stock investment purchase: Robinhood.com

Can also invest with Acorns: https://www.acorns.com/

And Stash: https://www.stashinvest.com/

ETF (Exchange traded fund): a collection of stocks, can include stocks like Amazon

Cannabis Stocks are legal and likely to be a good investment: 
​https://www.pbs.org/newshour/nation/u-s-marijuana-companies-go-public-in-canada

​Consider: Investor Crazes

Consider: Interest Rates when you buy a car or get a credit card or loan

​Mutual Fund: https://www.investor.gov/introduction-investing/basics/investment-products/mutual-funds-and-exchange-traded-funds-etfs
​
Look for companies that will grow, each company names their stock with a few letters:

TTM: Tata Motors
ACB: Aurora Cannabis
Target
Walgreens
Honda: they are making electric self driving cars
TES: Tessco: manages blockchain technology
​

http://worldsupertravel.com/main/families-with-babies-riding-on-motorcycles-chinaindia-etc
https://www.latimes.com/archives/la-xpm-2009-mar-24-fg-india-car24-story.html

Exchange Traded Funds



MJ Cannabis ETF: https://finance.yahoo.com/quote/MJ/holdings/

SPYG: https://us.spdrs.com/en/etf/spdr-portfolio-sp-500-growth-etf-SPYG

Look at Holdings section to see what companies are in the ETF and what their weight is: 
https://us.spdrs.com/en/etf/spdr-portfolio-sp-500-growth-etf-SPYG


You can look up "ETF with AMAZON", or "ETF with Google", some are $200, some are $30

Look for ETFs that are very likely to grow:


ETF with AMZN: Amazon, GOOGL/GOOG: Google (Alphabet)
Blue Origin if it joins the stock market Belongs to the owner of Amazon, space exploration

Robotics and Artificial Intelligence ETF:

ROBO: https://finance.yahoo.com/quote/ROBO/

BOTZ: https://www.globalxfunds.com/funds/botz/
​
For stocks look at:
​

Div/Yield, some have 0, some have 2-5, it is how much they pay in dividends

A dividend is a percentage of a business's profits that it is paying to its owners (shareholders) in the form of cash also quoted as its payout ratio.

Volatility is how the price rises and drops, a stable company has some highs and lows but keeps steady growth, not high volatility

Look at the About Section of a stock: 
​
Company history, number of employees, who the company is working with, what companies they are collaborating with, who owns it and what they have done in the past



Roth IRA
https://www.facebook.com/TwoCentsPBS/posts/1394748304001039?sfnsw=cl



money tips



budget



what is living paycheck to paycheck?



us statistics



credit card APR



student loans



FAFSA:
https://studentaid.ed.gov/sa/fafsa


1-800-433-3243
Federal Student Aid Information Center at 1-800-4-FED-AID (1-800-433-3243) for “My Federal Student Aid,” fafsa.gov

Types of financial aid:

There are four main types of financial aid for college students including grants, scholarships, loans, and work-study funds.

Pell Grants you don't have to pay back
Lottery Scholarship you don't pay back, keep a 2.5 GPA

Perkins Loan: You do pay back

For Scholarship Applications: 
​College Green Light:
https://www.collegegreenlight.com/


Tuition Examples:

UT Austin
​
In-state 10,092 USD
Out-of-state 35,682 USD
2016–17

NMSU

In-state 6,094 USD
​Out-of-state 19,652 USD
2016–17

DACC

In-state 1,968 USD
Out-of-state 5,184 USD

You can enroll in NMSU and take DACC classes to pay the DACC price, credits transfer over easily, you might want to do this for the basics, you get a check from NMSU for grants or scholarships that are extra money


NMSU Scholarships: https://fa.nmsu.edu/scholarships/

Scholar Dollars Online Application System: https://scholarships.nmsu.edu/ 

Medical School:

On average, medical school tuition, fees, and health insurance during the 2018-2019 academic year ranges from$36,755 (public, in-state) to $60,802 (public, out-of-state). Average private school figures come in just below public schools for in-state and out-of-state students, at $59,076 and $60,474, respectively.

https://www.shemmassianconsulting.com/blog/medical-school-tuition

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4/28/2019

grief

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grief resolution


We can go through a period of grief resolution after losing a person, losing an opportunity, losing something that we worked hard for, losing a relationship, after surviving a tragedy, after hurting others and reflecting on the heavy weight that we have placed upon our consciousness. 

All feelings are valid and nobody can tell you how long you can feel what you feel for. 

Only you can decide what to do, only you have control to decide how to express your emotions and how to process your stimuli. 

​Think of constructive, creative ways to process and you could be a light to this world even at your worst.
​

The 5 stages of grief and loss are:

1. Denial and isolation
2. Anger
3. Bargaining
4. Depression
5. Acceptance

​People who are grieving do not necessarily go through the stages in the same order or experience all of them.



grief response



we could grieve bad adult support



thriving


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4/25/2019

City Wide Prom

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4/14/2019

drug week

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this week we will talk about the effects of drugs



The Most Popular Drugs:

MDMA (Ecstasy, Molly)
Marijuana
Psychedelic Mushrooms
LSD
DMT

Quite dangerous but natural: Datura, Morning Glory Seeds
​
​
Picture

​Psychoactive drug:

A psychoactive drug or 
psychotropic substance is a chemical substance that acts primarily upon the central nervous system where it alters brain function, resulting in temporary changes in perception, mood, consciousness and behavior.


dimethyltryptamine (dmt)



psychedelics for mental health, research 



​shamanic ethnobotanical plants



Shamanism is a practice that involves a practitioner reaching altered states of consciousness in order to perceive and interact with what they believe to be a spirit world and channel these transcendental energies into this world.

Ethnobotany is the study of a region's plants and their practical uses through the traditional knowledge of a local culture and people. An ethnobotanist thus strives to document the local customs involving the practical uses of local flora for many aspects of life, such as plants as medicines, foods, and clothing. 

Entheogen a class of psychoactive substances that induce any type of spiritual experience aimed at development. The term entheogen is often chosen to contrast recreational use of the same drugs. 


anything you consider with psychedelics you can consider without psychedelics.  You are here now and do not need anything from outside of you. 

Plant medicines remind us that we are already complete. 

Reflecting on creative ideas, taking inventory of hopes and fears and reflecting on memories can be done without drugs.

Now there is so much information online that you can gain perspective like nobody else has before.



This class is here to offer perspectives that you can take into consideration.


meditation vs drugs



The Difference Between Cannabinoids and Terpenes



​Not all parts of cannabis are psychoactive: 

https://www.analyticalcannabis.com/articles/the-difference-between-cannabinoids-and-terpenes-311502
​

https://www.cannabinoidclinical.com/science-cannabinoids

https://www.green-flower.com/articles/128/beginners-guide-to-cannabinoids?lgf=true


Medical Research:
​
https://www.ncbi.nlm.nih.gov/pubmed/30152161
​



​Organization that helps with awareness of the effects of psychedelic drugs:
​
​
https://www.erowid.org/ 



countries that have legalized/regulated



hard drugs



White Chyna
Meth
Cocaine
​Speed

Crack
​Lean


Opiates (heroin,hydrocodone (Vicodin)

Oxycodone (Oxycontin,Percocet), morphine)

Benzodiazepines (diazepam)(Valium)

Alprazolam (Xanax), 


Flunitrazepam (Rufilin)

Clonazepam (Klonopin)

Lorazepam (Ativan))

Methamphetamine (meth)

Cocaine

Alcohol

GHB

and Nicotine.



cocaine, crack, meth


Meth:
Cocaine
Heroin

lean



born addicted



fentanyl, Carfentanil


Narcotic: can treat severe pain. High risk for addiction and dependence. Can cause respiratory distress and death when taken in high doses or when combined with other substances, especially alcohol.

Lethal Dose:

Picture
https://www.drugfreeworld.org/newsletter/issue13/the-truth-about-fentanyl.html

narcan



methadone and suboxone



nicotine



dissociatives



PCP (Phencyclidine)
Ketamine. (may be called K2), K-Hole
DXM (Dextromethorphan)
Salvia divinorum.
​


​Dissociatives produce hallucinogenic effects, which may include sensory deprivation, dissociation, hallucinations, and dream-like states or trances.

Cause their effects by disrupting the actions of the brain chemical glutamate at certain types of receptors—called N-methyl-D-aspartate (NMDA) receptors—on nerve cells throughout the brain (Morgan, 2012; Morris, 2005).
​

Salvia divinorum works differently. While classified as a dissociative drug, salvia causes its effects by activating the kappa opioid receptor on nerve cells (Cunningham, 2011; MacLean, 2013). These receptors differ from those activated by the more commonly known opioids such as heroin and morphine.


https://www.drugabuse.gov/publications/research-reports/hallucinogens-dissociative-drugs/what-are-effects-common-dissociative-drugs-brain-body
​


The really really really bad drugs



Krokodil

Fentanyl

Bath Salts/ Flakka

​Spice
​
https://www.narconon.org/drug-information/krokodil.html
​



how to help someone who is struggling with addiction



​Meet them where they are, listen to them, let them know that they are not alone, ask them what they need, connect them to local resources. 

​Addiction can happen to any person, any time.


http://www.almadartebio.org/health-page/las-cruces-nm-resources
​

Some Consider These Drugs:



Caffeine
Sugar

Over the counter medication
Ibuprofen, Acetaminophen  

​

Chemical Formulas: 

Tetrahydrocannabinol (THC)          C21H30O2
Psilocybin                                          C12H17N2O4P
​LSD                                                     C20H25N3O
Cocaine                                              C17H21NO4
Heroin                                                C21H23NO5
Salvia Divinorum                              C23H28O8
Caffeine                                             
C8H10N4O2
Nicotine                                             C10H14N2​


Carfentanil                                        C24H30N2O3 


Plant sugar sucrose                         C12H22O11
​


​Weed Legalization Map

Reasons for Medical Prescription in New Mexico
http://www.almadartebio.org/health-page/week-of-115-to-119-drugs


​Getting High On HIV Medication (Full Documentary)



​Hamilton Morris travels to South Africa to interview efavirenz users and dealers and study how the life-saving medicine became part of a dangerous cocktail called "nyaope."

Also W
hoonga.

PS: It has rat poison,
strychnine​.

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4/9/2019

alcohol

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link to webpage:


http://www.almadartebio.org/health-page/week-of-1029-to-1102-ear-anatomy-responsible-alcohol-consumption

binge drinking



Alcohol related deaths


Picture

https://sageclinic.org/17-facts-about-alcohol-and-drug-addiction-in-new-mexico/
​


glyphosate in alcohol



​“With a federal court looking at the connection between Roundup and cancer today, we believe this is the perfect time to shine a spotlight on glyphosate,” study author and U.S. PIRG Toxic’s Director Kara Cook-Schultz told USA Today. “This chemical could prove a true risk to so many Americans’ health, and they should know that it is everywhere – including in many of their favorite drinks.”

The drink with the highest glyphosate concentration was Sutter Home Merlot, at 51.4 parts per billion (ppb). Popular beer brands like Coors Light, Miller Lite and Budweiser all had concentrations above 25 ppb. The full results of the study, from highest to lowest glyphosate concentration in ppb, are listed below.


https://truththeory.com/2019/03/24/glyphosate-found-in-19-of-20-beers-and-wines-tested/?fbclid=IwAR1UvFshf9NXN6F26Mvbmj4i-lev-GRm-CGRsbJNERWL8rEjXqsB1yNk548

how much to drink


Picture

​Binge Drinking:

3-4 drinks for women
4-5 drinks for men

A Drink is:

One beer: 5% Alcohol, 12 oz, a Tall Boy is 2 beers


Picture
https://beerconnoisseur.com/articles/popular-beer-sizes


​A Drink is:


One beer: 5% Alcohol, 12 oz, a Tall Boy is 2 beers


8-9oz of malt liquor, 7% alcohol

5 oz of 12% tablewine

3 to 5 oz 17% fortified wine

​1.5 oz 40%, liquor, a shot

​​


​NEW MEXICO DWI PENALTIES BY OFFENSE


https://www.idrivesafely.com/dmv/new-mexico/laws/dui-and-dwi-laws/
​
​1st Offense
  • Up to 90 days in jail
  • 6 months to 1 year of license revocation
  • 1 year of ignition interlock
  • DWI school
  • Alcohol evaluation
  • Community service
  • Treatment

2nd Offense
  • Between 96 hours and 364 days of jail time
  • 2 years of license revocation
  • Fine between $500 and $1,000
  • 2 years of ignition interlock
  • Alcohol evaluation
  • Community service
  • Treatment
  • Up to 5 years of probation

3rd Offense
  • Between 30 days and 364 days of jail time
  • 3 years of license revocation
  • Between $750 and $1,000 fine
  • 3 years of ignition interlock
  • Alcohol evaluation
  • Community service
  • Treatment
  • Up to 5 years of probation

​4th Offense
  • Between 6 months and 18 months of jail time
  • Lifetime license revocation with 5-year court review
  • Up to $5,000 fine
  • Lifetime ignition interlock with 5-year court review
  • Alcohol evaluation
  • Treatment
  • Up to 5 years of probation

5th Offense
  • Between 1 year and 2 years of jail time
  • Lifetime license revocation with 5-year court review
  • Up to $5,000 fine
  • Lifetime ignition interlock with 5-year court review
  • Alcohol evaluation
  • Treatment

​6th Offense
  • Between 18 months and 30 months of jail time
  • Lifetime license revocation with 5-year court review
  • Up to $5,000 fine
  • Lifetime ignition interlock with 5-year court review
  • Alcohol evaluation
  • Treatment

7th(or Subsequent) Offense
  • Between 2 years and 3 years of jail time
  • Lifetime license revocation with 5-year court review
  • Up to $5,000 fine
  • Lifetime ignition interlock with 5-year court review
  • Alcohol evaluation
  • Treatment

You can break New Mexico DWI laws in other ways too. Additional offenses include:
Aggravated DUI (Having a 0.16 BAC or higher, refusing to take a BAC test, or causing bodily harm while DWI)
  • 1st Offense: Additional 2 days of jail time
  • 2nd Offense: Additional 4 days of jail time
  • 3rd Offense: Additional 60 days of jail time

Driving while License Revoked for DWI
  • Additional license revocation period of 1 year
  • Additional 7 days to 1 year of jail time
  • Additional fine between $300 and $1,000
  • 30 days of immobilization for vehicle driven by offender

Selling or Giving Alcohol to a Minor
  • Knowingly selling/serving/giving alcoholic beverages to a minor (an individual under the age of 21), or assisting a minor in the purchase of alcoholic beverages, or permitting a minor to consume alcoholic beverages, is a 4th degree felony.

DMV Driving Test:

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4/8/2019

How to find a reliable source

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Online resources



http://www.scarleteen.com/
​
https://teenlineonline.org/

Safe LGBT Sex Information

https://www.thetrevorproject.org/

https://www.morethantwo.com/

https://www.loveisrespect.org/

https://www.fyinm.org/ 

https://www.mentalhealth.gov/get-help/immediate-help

https://suicidepreventionlifeline.org/

​http://thesexpositiveparent.com
​
Four Crucial Queer Survival Tips for 2019
http://www.scarleteen.com/article/sexual_identity_gender_etc/four_crucial_queer_survival_tips_for_2019
​


Scarlet teen


Topic Articles
http://www.scarleteen.com/article/sexual-identity
​
Consent is Crucial

​http://www.scarleteen.com/tags/consent

BDSM, needs to be Safe, Sane, and Consensual 

http://www.scarleteen.com/search/google/bdsm


​Gender

​http://www.scarleteen.com/article/gender



INSINCERE relationship situations



Look out for:
​ 
(this is not consent unless you talk about the arrangement and both agree to it wholeheartedly):

We are going out and doing stuff but we are not dating

I want you to be my friend but don't talk about how you feel or what you are going through, I just want you here for company, to listen to me talk, and to have sex

I don't want to know more about you or your experiences (this is not really a friend)

I want to go see other people and call you when I want to hang out with you

I want t stay at your house when I want to and have you cook for me, I want to use your stuff and take a shower at your house, but we are not in a relationship

Sleeping around and calling it "polyamory"

If one wants to be part of a healthy polyamorous relationship they need to be aware of the dynamics of the people involved.

"Sleeping" with someone (having sex) exposes you to all their STIs

"Sleeping" with someone who sleeps with someone else exposes you the all the STIs of them and all the people that they have "slept" with

Hurting you and then seeing if it is ok... saying that they are just trying BDSM (talking to you beforehand and getting an affirmative yes is essential)



How to spot fake news



​Question everything

Consider the Source, check the source

See who else is reporting it

Examine the Evidence

Look for False Images

​Check That It "Sounds Right"

Talk to other people about it and be open to their perspective


https://www.mindtools.com/pages/article/fake-news.htm


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4/3/2019

Nutrition

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Chapter 8, food


Food is a source of: 

Nutrient: a component in food that the body needs to grow, develop, and repair itself 

Macronutrients: carbohydrates, proteins, and fats

Micronutrients: vitamins and minerals that organisms must ingest in small amounts to maintain health 

Carbohydrates: fruits and veggies, grains, legumes
​
  • made of carbon, hydrogen and oxygen

Simple Carbohydrates/ Simple sugar (Monosaccaride): a carbohydrate made up of a single sugar subunit; an example is glucose

Complex Carbohydrate (Polysaccharide): a carbohydrate made of many simple sugars linked together, a polymer of monosaccharides; examples are starch and glycogen
​
  • Complex carbohydrates and starch turn into sugars

Glycogen: a complex animal carbohydrate made of linked chains of glucose molecules; a source of stored energy, a type of starch
  • Extra sugar/ glucose is converted into glycogen, this type of starch is then stored in the body.  When your body needs more glucose the glycogen is converted back into glucose.  If the body's glycogen stores are full, the excess carbohydrates are stored as fat.

Fiber: a complex plant carbohydrate that is not digestible by humans

Starch: a complex plant carbohydrate made of linked chains of glucose molecules; a source of stored energy

45%-65% of your calories come from carbohydrates

Calories: the amount of energy released when nutrients are broken down in measure in units called calories, more calories means more energy from the food, if you do not use the energy it gets stored for later



Proteins: Meats, Dairy, Legumes, also in nuts, grains, and veggies
​
  • made of chains of Amino Acids: long chains of building blocks of tissue
​
  • digestion breaks proteins down into amino acids
 
  • the amino acids are absorbed into your bloodstream and used to assemble the proteins that we need for energy

Essential amino acids: the body needs 20 amino acids, 9 have to come from food, the rest can be assembled by cells

Complete vs incomplete protein: meats have all 9 amino acids while most vegetables and plants do not, you need a wider variety of food to get all the amino acids 
​
  • just combine rice and beans and you end up with all the amino acids
​

what are proteins?



​Fats: Dairy, meats, oils

Unsaturated fats: Liquid at room temperature. Have at least one unsaturated bond in a place where hydrogen can be added to a molecule.
  
  • Vegetable oils, nuts, seeds. 
  • either monounsaturated fats or polyunsaturated fats 
  • can help fight heart disease, we need these fats, just not too much of them
​
Saturated fats: have all the hydrogen the carbon atoms can hold
​
  • usually solid at room temperature
  • animal fats, lard, dairy products, coconut and palm oil

Triglycerides: the main constituents of body fat in humans and other animals, as well as vegetable fat. An ester derived from glycerol and three fatty acids.

Omega−3 fatty acids: The three types of omega−3 fatty acids involved in human physiology are α-linolenic acid (ALA), found inplant oils, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both commonly found in marine oils. Marine algae and phytoplankton are primary sources of omega−3 fatty acids.

​In a healthy diet 20 35% of your calories come from fat



Cholesterol: a waxy fat like substance, we need some cholesterol to build cell membranes and nerve tissue.

  • too much cholesterol can increase the amount of cholesterol in the blood and clog your veins 
​
  • we have LDL and HDL Cholesterol
 
  • Low Density Lipoprotein (LDL): Bad, travels through blood stream delivering cholesterol to cells that need it, too much can build up in the walls of your arteries and form plaque, narrowing artery and reducing blood flow
​
  • High Density Lipoprotein (HDL): Good, liver makes it, helps remove excess cholesterol from cells and tissues, returns excess cholesterol to the liver, which removes it from the body 
​
​Trans Fat: made when manufactures add hydrogen tot eh fat molecules in vegetable oils. The food lasts longer but is hard to digest.
​
  • margarine, butter substitutes 
​

vitamins


Metabolism: when your body uses food, a series of chemical reactions that occur inside your cells, as a result, energy is released

Vitamin: an organic molecule required in small amounts for normal growth, reproduction, and tissue maintenance 

Water soluble vitamins:
​
  • B1 (thianine): cofactor for enzymes involved in energy metabolism and nerve function, found in leafy vegetable, whole grains, meat
​
  • B2 (Riboflavin): in eggs meat, green vegetables, helps us digest carbs, proteins, and fats
 
  • B3 (Niacin): in grains, nuts, fish; helps with metabolism
 
  • B6 (Pyridoxine): in whole grains, green vegetables, meat; maintains healthy nervous system and red blood cells
 
  • Folate (Folic Acid): in green leafy vegetables and legume; helps with formation of red blood cells, involved in DNA synthesis and cell production
 
  • B12 (Cobalamin): cofactor for enzymes involved in the breakdown of fatty acids and amino acids and nerve cell maintenance, found in algae, eggs, meat and milk
​
  • C (Ascorbic Acid): fruit, green vegetables, potatoes, tomatoes; collagen synthesis, iron absorption and immunity, found in citrus fruits

Antioxidants: help protect healthy cells from the damage caused by the environment.

Fat soluble vitamins:


  • A (retinol): in eye pigment, supports skin bone and tooth growth, supports immunity and reproduction, found in fruits, vegetables egg yolk
 
  • D: needed for calcium absorption and bone growth, found in fish and eggs, mushrooms, soy, we need sun to synthesize it 
 
  • E: antioxidant, supports cell membrane, in green leafy vegetables, legumes, nuts, whole grains
​
  • K: synthesis of blood clotting factors, in green leafy vegetables, cabbage 
​

minerals


​Mineral: an inorganic mineral required by organisms for normal growth, reproduction, and tissue maintenance: calcium, potassium, iron, zinc

Inorganic elements not synthesized by animal bodies:
​
  • Calcium:  Found in dairy, green veggies, legumes; for bone and teeth, muscles and nerve function, blood clotting
 
  • Phosphorous: in legumes, meat, bananas; for energy metabolism and healthy bones
 
  • Magnesium: in leafy green vegetables, legumes, whole grains; builds muscle, energy metabolism, muscle contraction 
​
  • Iron: carries oxygen through out the body in hemoglobin in red blood cells found in green vegetables and meats
 
  • Potassium: needed for electrolyte balance, water balance, muscle contraction and nerve function, found in fruits, vegetables
 
  • Iodine: in Iodized salt, algae, seafood; thyroid health and metabolism
 
  • Selenium: seafood and organ meats; breaks down harmful substances
 
  • Sodium: needed for electrolyte balance, muscle use and nerve function, in salt, bread, milk
 
  • Zinc: in whole grains and meats; part of many body processes

Electrolytes: salts that help our muscles contract and water balance
​
Nutrient Dense Foods: the super foods: hemp, spirulina, chia, turmeric, reishi, gogi berries, aloe vera..


WE EAT AND DRINK WATER TO 
​MAINTAIN HOMEOSTASIS, BALANCE, EQUILIBRIUM


breaking an unhealthy food habit


  1. Define the habit you want to change​​
  2. Set your goal, set a realistic deadline
  3. Design an action plan, keep a log
  4. Build a supportive environment, keep a list of benefits of your new behavior, invited friends and family to ask you how it is going 

Picture
​​
​

water


  • About 65% of your body weight is water

  • It is considered a nutrient
 
  • We do not directly get energy from water but we get energy from vitamins and minerals or sugars in water
 
  • Water is essential for all life processes
 
  • Nearly all of the body's reactions including the ability t build new tissues rely on water
​
  • Helps us maintain homeostasis which is the process of being able to maintain a steady state

  • Sweat is a way to cool your body

  • Electrolytes dissolve in water, sodium and potassium help your muscles move and nerve cells function
​

dehydration


  • Can be caused by too much sweating

  • Chia seed help prevent dehydration

  • Can be cause by diarrhea, sometimes people who get sick and get diarrhea die of dehydration and not the illness itself. 

  • Loss of electrolytes

  • Symptoms: weakness, rapid breathing, weak heartbeat

  • Drink 8 to 10 cups of water per day, any time you feel even a bit thirsty and before you feel thirsty 

  • We get water from juice and coffee, just make sure to balance it out with the sugar that could be in the drink
​

eating well


  • Eat a mix of foods, eat fruits, grains and veggies

  • Snack on fruit, yogurt, nuts, raisins, carrots
 
  • Do not make fun of people who eat well or call them names like health nut
​
  • Consider the meal planner web sites above

  • Eat more nutrient dense foods like algae, hemp, chia, turmeric, gogi berries, potatoes, moringa, and spinach

  • Eat junk food once in a while but not regularly
​

what influences our food choices?



​The foods you choose:


Personal Preference: what you like to eat

Cultural Background: what your family cooks

Time and Convenience: eating on the go, not being able to cook, we oftentimes eat at a fast food place because it is easier to get the food

Friends: what our friends encourage us to eat, what they cultural background introduced them to

The Media: advertisements
​

how to read a food label


  • Read the Ingredient List:​
    • ​​Ingredients are listed in order from biggest to smallest amount of ingredient
    • If an ingredient ends in -ose, it is probably a sugar
    • Check for food additives such as artificial sweeteners (aspartame and sucralose) and preservatives (BHA, BHT, sulfites)
    • Check out food dyes like Red 40
    • Look for anything that you might be allergic to
    • Look at the number of servings per container​
    • Look at the difference between brands fat, sugar and salt per serving

  • Check out the number of calories in one serving​
    • consider the person's size, weight, age, level of activity to see if the serving size applies to them.
​
  • Look at the percentages of the daily values​
    • saturated fat, cholesterol, sodium, if the food is high in those areas, you may want to avoid it
    • look at fiber and vitamins and minerals such as iron or calcium
 
  • Look for health and nutrient claims such as GMO labeling
​

body weight


  • We all have different body types and my be healthy even when our pant size is bigger

  • Weight is not a direct indicator of health
 
  • What matters is that you feel energized and comfortable with your weight
 
  • Many people who appear to be overweight have more muscle mass and are quite strong
 
  • Many people who are underweight struggle to gain weight
 
  • We can have body image issues at any weight and it is important to love ourselves as we are
 
  • We can have goals for body outline but they key is to accept ourselves wherever we are at in the moment 
​
  • Body Composition: is you percentage of muscle, fat and bone

  • Body Mass Index: is a ratio of weight to height, it is not always accepted as healthy because it is not appropriate for all body types and can tell a person that they are overweight when they are actually perfectly ok
​

reasons for weight gain


  • Grocery stores offer more food choices that are prepared at the store, they are marketed to look like home made foods but have hydrogenated oils and preservatives

  • High fructose corn syrup in almost all food, used as a sweetener, it is harder to digest than cane juice

  • More meals are eaten outside the home

  • Portion sizes have increased

  • We are sedentary, we are less active at home, school, work

  • Sometimes going outside is not safe street harassment, bullying

  • We rely on technology more, cars and computers, we order takeout or delivery 
​

exercise


  • Choose an activity that you enjoy

  • 30 minutes 3 times a week is all it takes
 
  • You get many healthy benefits like stronger heart muscle and clearer arteries
 
  • Getting your blood flowing gets nutrients to your brain and clear out cholesterol 
​

what we can do


  • Cook with your family

  • Have community gardens
 
  • Go outside with your friends, strength in masses
​
  • Exercise with your family, ask your family if they will go on walks with you
​
  • Plan activities to look forward to like camping and going to the lake
​

loving yourself is essential


  • Working on weight gain or weight loss goals takes time, you deserve love now, especially love from yourself

  • Fad diets can be temporary, sometimes people starve themselves and then they gain the weight back right after the fad diet is over
 
  • Healthy diet is a life long thing
 
  • Weight loss pills can cause heart attacks
 
  • Fad diets are usually a way for companies to make money
​
  • Fasting: it can be good for a bit, it is not very helpful in the are of losing weight
​

healthy weight gain


  • Snack on nutrient dense foods

  • Eat more protein, not as much fat or sugar, though you need both fat and sugar

  • Try not to skip meals

  • Eat slightly bigger servings

  • Exercise to store the nutrients and build muscle
​

diets for people with diabetes


  • Balanced meals and snacks on a regular schedule

  • Monitor carb intake

  • Regular exercise 
​

vegetarian nutrition


  • We can get all the nutrients we need from a vegetarian diet

  • It is important to get enough B12, algae has B12
 
  • B12 is made by anaerobic microorganisms (ie. bacteria that do not require oxygen to live).
 
  • Get enough calcium from seeds like sesame and dark leafy vegetables
​

food allergies


  • A food allergy is a response to proteins in certain foods by your immune system

  • Food allergy symptoms: Swollen tongue, coughing, sneezing, swollen throat, vomiting headache, nosebleed, rash, breathing difficulty, drop in blood pressure

  • Food intolerance symptoms: Rash stuffy nose, headache, anxiety, tiredness, inability to concentrate, digestive problems, cramping, diarrhea, weight loss or gain, malnutrition  
​
  • Common causes: peanuts, other nuts, eggs, milk, soy, fish, shellfish, wheat, milk, eggs, citrus
RESOURCES:

CHOOSEMYPLATE.GOV

MEAL PLAN CALCULATOR

FOOD INFORMATION

SAMPLE 2 WEEK MENUS
​


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