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Take Care of Your MachineTake Care of Your Machine
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 2
Take Care of Your Machine
• Rest it• Move it• Fuel it• Observe it• Protect it
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 3
Fuel It…
• You are what you eat
• Your diet can have immediate and long-term effects on your performance as a student
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 4
Eat better food+ Eat less food+ Exercise
= Weight loss
Fuel It…Losing Weight
• The formula for weight loss is simple:
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 5
Fuel It…Losing Weight
• Begin by taking a First Step• There are no quick fixes, but…• You can make noticeable progress
in just a few weeks• Avoid losing more than two pounds
a week• Limit fast food• Eat sloooooooowly
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 6
Fuel It…Eating Disorders
• There are two eating disorders that affect many students
– Bulimia
– Anorexia Nervosa
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 7
Move It …
• Regular exercise can improve your academic performance
• Dieting alone won’t create lean muscles and a strong heart
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 8
Rest It…
• Lack of sleep can interfere with:
– Your memory
– Your concentration
– Your ability to stay awake in class
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 9
Rest It…Sleep Aids
• Exercise daily
• Keep your sleeping room cool
• Take a warm bath
• Do relaxation techniques in bed
• Avoid daytime naps
• Sleep in the same place each night
• See a doctor if sleeplessness persists
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 10
Rest It…Managing Stress
• Mental Components
– Manage self-talk
– Mentally rehearse success
– Visualize positive events
• Physical Components– Breathing exercises
– Relaxation techniques
• body scans• guided imageries• massage• aerobic exercise
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 11
Observe It…
• You’re the most likely person to notice changes in your health
• If you do notice changes, pay attention to them and get help
• Proper treatment can forestall serious problems
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 12
Protect It…
• Protect against sexually transmitted diseases
• Protect against unwanted pregnancy
• Protect against rape
• Protect against accidents
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 13
7 Dietary Guidelines
1. Eat a variety of foods
2. Keep food safe to eat
3. Choose a diet low in saturated fat and cholesterol, and moderate in total fat
4. Choose beverages and foods to moderate your intake of sugar
Copyright © Houghton Mifflin Company. All rights reserved. Take care of your machine - 14
7 Dietary Guidelines
5. Choose and prepare foods with less salt
6. If you drink alcoholic beverages, do so in moderation
7. Aim for a healthy weight; exercise at least 30 minutes daily