QUICK TIP: READ THIS PACKET FROM BEGINNING TO END PRIOR TO STARTING YOUR PROJECT

QUICK TIP: READ THIS PACKET FROM BEGINNING TO END PRIOR TO STARTING YOUR PROJECT!
This project is about you and striving toward optimal wellness. The purpose of this project is to track and assess your current activities and food intake and discuss the impact of the COVID-19 pandemic.
❖ Follow this packet for required elements.
❖ Submit the elements in the same order as this packet.
❖ All written portions should be well-developed and grammatically correct.
❖ Besides the title of each section, there should be no other headings.
❖ All written portions should be double-spaced and typed in 12-point, Times New Roman, font with 1″ margins
❖ The final project must be submitted on Canvas. No email submissions. No late submissions.
The requirements of your project are as follows. (This is also the order of your project.)
A. Cover page (must include your full name, date, and creative title)
B. My Dream Free Write
C. Your Personal Profile (refer to the template)
D. Nutrition Log (refer to the template to record your data points from your MyFitnessPal log)
a. You must log your food intake in MyFitnessPal for 7 consecutive days.
b. Screenshots of your logs are not required. You will use your logs to record information on your nutrition log (refer to the template)
E. Screenshot of Your Suggested Fitness and Nutrition Goals (from MyFitnessPal)
F. Step Log (refer to the template)
a. Seven consecutive days
b. You can use any step counter you choose. You must have documentation of your steps for each day. Documentation can be a screenshot of your watch, for example. Must include the date. Upload documentation to assignment in Canvas.
c. Record steps on your step log (refer to the template)
d. Optional: Competition with Ms. Botsis for bonus points!
i. Begins and ends on the dates indicated by Ms. Botsis
ii. Upload step documentation to extra credit assignment on Canvas.
iii. Must log all seven consecutive days to receive extra credit. Additional extra will be awarded to those who step more than Ms. Botsis!
***The step log is required, but competing with Ms. Botsis is optional***
G. Written portions (3)
a. Answer the questions in paragraph form. Do not include the questions in your responses.
b. For the nutrition analysis, use Your Suggested and Fitness Goals from MyFitnessPal as a reference.
GETTING STARTED:
Follow these steps to create and set up your MyFitnessPal account and begin your profile.
1. Go to https://www.myfitnesspal.com/
2. Create an account (or log in if you currently have an account)
3. APPS
A. BMR
Enter your information
Calculate
RECORD ON PROFILE WORKSHEET: Your estimated BMR
B. BMI
Enter personal information
Calculate
RECORD ON PROFILE WORKSHEET: Your BMI
4. MY HOME
5. Settings
A. Diary Settings
Nutrients Tracked:Meal Names:
CarbohydratesBreakfast
FatLunch
ProteinDinner
SodiumSnacks
Cholesterol
Save Changes
B. Update diet/fitness profile
Enter your information
Select “Maintain my current weight” as your goal
(We are approaching the project from a weight neutral standpoint.)
Update Profile
TAKE A SCREENSHOT AND INCLUDE AFTER PROFILE : Your Suggested Fitness and Nutrition Goals
Get Started Now!
The following is the template for your project. Instructions for the three written prompts are also included.
YOUR CREATIVE TITLE HERE
Your Name Here (First Middle Initial Last)
Example: Aline E. Botsis
14 November 2021
My Dream Free Write Instructions
Congratulations! You’ve completed college! Whether you stopped at your bachelor’s degree or pursued additional degrees, college is behind you and the rest of your life is ahead of you. Close your eyes and imagine what life will be like at that time. Describe your dream.
Questions to ponder:
• Where do you live? City? House? Apartment?
• What kind of car do you drive?
• Where do you work?
• Are you married?
• Do you have children? Pets?
• What are your goals?
Required questions to answer:
• Discuss one thing you learned about yourself during this course. What influenced your future self?
• Describe one concept you learned that was interesting or eye-opening. What was the most impactful?
• Identify one habit you improved during this course. What is its importance to your future self?
• Describe how physical activity is part of your lifestyle. What activities do you participate in? Do you enjoy them with family and friends?
Criteria for success:
Typed
No less than one page, double-spaced
1” margins on each side
Only heading is your title
12-point font, Times New Roman
Specific, descriptive, and well-developed
Void of grammatical errors (visit the Writing Center!)
No less than 300 words
There are no right or wrong answers; this is all about you and your future wellness.
Have fun with it!
Your Personal Profile
Age
Estimated Basal Metabolic Rate (BMR)
Body Mass Index (BMI)
Screenshot of Your Suggested Fitness and Nutrition Goals Goes Here(from MyFitnessPal)
Nutrition Log: Record your daily totals from MyFitnessPal
Day
Date
Calories
Carbs
Fat
Protein
Sodium
Sugars
Cholesterol
1
2
3
4
5
6
7
Average
Step Log: Record your steps from the app of your choice.
Day
Date
Steps
1
2
3
4
5
6
7
Average
Written Portions (3)
PROMPT #1: NUTRITION (Answer in paragraph form; complete, well-thought out sentences; no less than 400 words)
1. How does your average calorie intake compare to Your Suggested from MyFitnessPal?
a. High? Low? How come?
2. Let’s analyze your logs. Indicate specific foods and beverages in your analysis.
a. Did your Carbohydrate intake fall within the recommended USDA percentage?
i. If so, why do you think you were successful?
ii. If not, was it too high or too low? What dietary decisions affected your intake?
b. Did your Protein intake fall in the recommended USDA percentage?
i. If so, why do you think you were successful?
ii. If not, was it too high or too low? What dietary decisions affected your intake?
c. Did your Fat intake fall in the recommended USDA percentage?
i. If so, why do you think you were successful?
ii. If not, was it too high or too low? What dietary decisions affected your intake?
d. Was your Sugar intake under the recommended amount?
i. If so, why do you think you were successful?
ii. If not, was it too high or too low? What dietary decisions affected your intake?
e. Was your Sodium intake under the recommended amount?
i. If so, why do you think you were successful?
ii. If not, was it too high or too low? What dietary decisions affected your intake?
f. Was your Cholesterol intake under the recommended amount?
i. If so, why do you think you were successful?
ii. If not, was it too high or too low? What dietary decisions affected your intake?
g. What was the most common type of beverage you consumed? Does it contain calories?
h. What was the most common snack you consumed?
3. Now let’s look at nutrition behavior
a. Has the COVID-19 pandemic impacted your nutrition choices? How?
b. Based on your logs and analysis, what is one current positive dietary habit?
c. Based on your logs and analysis, what is one current negative dietary habit?
i. What barrier do you need to overcome in order improvethis habit?
ii. Write one SMART goal to improve your negative habit.
PROMPT #2: STEPS (Answer in paragraph form; complete, well-thought out sentences; no less than 300 words)
1. What day had the highest number of steps?
a. What did you do that day to make it your highest?
2. What day had the lowest number of steps?
a. Why was this your lowest day?
3. Has the COVID-19 pandemic increased or decreased your physical activity?
a. Explain why or why not.
4. Describe the activities your daily, active lifestyle would include.
5. What is one current positive activity habit?
6. What is one current negative activity habit?
a. What barrier do you need to overcome in order improve this habit?
b. Write one SMART goal to improve your negative habit.
PROMPT #3: WELLNESS (Answer in paragraph form; complete, well-thought out sentences; no less than 300 words)
At the beginning of the term, we discussed the nine dimensions of wellness. Your task is to consider how the current COVID-19 pandemic has impacted your wellness.
• Select one dimension of wellness that has been negatively impacted by the situation.
o Describe how this dimension has been impacted in your life.
o Then, describe two strategies you can implement (or have already implemented) to improve this dimension and lessen the impact of the situation.
• Select one dimension of wellness that has been positively impacted by the situation.
o Describe how this dimension has been impacted in your life.