This document is a final presentation summarizing Rachael Duval's wellness goals and progress over a winter course. Her goals were to eat healthier by cutting out soda, drinking more water, exercising more through yoga, and making better food choices when eating out. She tracked her progress through food and exercise logs. By analyzing her past unhealthy habits, she was able to identify healthier substitutes and feels she met her goal of establishing a routine to continue living healthier.

1. PE2850Wellness ChoicesWinterim 2010Final Presentation By Rachael Duval

2. Specific- I would like to change some of the eating habits that I have. Some of these habits include cutting out soda, drinking more water, and doing more regular exercise by starting to take a yoga class. - By the end of this course I want to have changed these habits and also keep better track of my eating habits. I also want to not go out to eat as much, and when I do go out, I want to make healthier food selections. Measurable- I will measure my progress by keeping a log of the exercise I do, as well as a log on what I am eating on a daily basis. I will know that my goal is being met when I can go through a week without cheating and drinking soda or eating unhealthy. Attainable- I know that the goals I have set are attainable. I know what healthy choices that I want to make in my lifestyle and I can also recognize the behaviors I have that are destructive to my goals. I will be able to change my behavior because I have the will power to do so and I have no excuse not to try and start living a healthier life style. Realistic- I know that my goals are also realistic. Having danced and participated in sports my whole life, I know how important it is to eat healthy and life a healthy lifestyle. I know what I have to do to get the results that I want and I just have to start practicing healthier routines and my goals will be able to be met. Timely- I hope to have cut out certain things in my diet completly by the end of this course. I will also have started participating in more activities that will lead my body in a healthier direction. I think that a month is a good amount of time to get a realistic, healthy routine down so that it is easier to continue following after the course ends. My Goal: Eat Healthier

3. Make a food log of what I have eaten in the past week, before starting my goal Analyze what I have been eating that is not healthy Look at what other alternatives I could be eating instead of the unhealthy choices Make an exercise log of what I have done in the past week, before starting my goal If I am not exercising at least 3 times in the week, figure out times in my day what I can make that change Look at classes, like yoga, that I am interested in taking that will not only improve my body health, but my social health as well Make sure I have a support system in place with these new life changes What Will Influence My Success?

4. “Health- The Basics” The text book for this class will help me reach my goal because it gives me accurate information as to where my body should be, as well as nutritional information and information on how to maintain my weight once I get to where I want to be Wellness Choices Class This class will help me reach my goal because it will help me keep track of my food and exercise intake as well as help me keep on track as it is a scheduled class Jon Ortuno My boyfriend will help me with this goal as he is the main cook for our family and he will help teach me how to cook healthier Lisa Doucette Lisa is a friend of mine that I have known for a long time. She and I used to teach dance classes together at the same studio, so when I think about it, we have been exercising together for over seven years. She knows what motivates me and she is someone that I trust. She also joined Weight Watchers a year ago and has seen excellent results, so I know she will be able to be good support during this process What Resources Exist That May Help Me Reach My Goal?

5. I recorded my success in a journal log form. I wrote down everything that I ate and then at the end of the week, wrote healthier choices for snacks, drinks, ect that I could use in the future. The following are the unhealthy choices that I had and then the healthy choices that I decided to substitute them with in the future. How Did I Record/Measure My Success? Week Two: Lunch: Chicken Fingers and French Fries at Restaurant -(Sub) Chicken Caesar Salad Drink: Pepsi -(Sub) Diet Pepsi or Water Cocktail: Captain and Coke -(Sub) Captain and Diet Coke or Screwdriver Week Three: Dinner: Pepperoni Pizza and Garlic Bread -(Sub) Cheese Pizza and side salad Snack: Cheese and Crackers -(Sub) Low Fat Cheese and Whole Wheat Crackers Drink: Mountain Dew -(Sub) Water! Week Four: Lunch: Hamburger and French Fries at McDonalds -(Sub) Grilled Chicken Sandwich Snack: Popcorn -(Sub) Grapes Cocktail: Cape Codder -(Sub) White Wine Week One: Breakfast: Bacon and Pancakes -(Sub) Fruit Cup and Yogurt Snack: Doritos -(Sub) Baked Layer Chips

6. When looking back on these four weeks, I feel that I did meet my goal. I feel like this exercise helped me in realizing what unhealthy choices I was making and how easy it was to fix them. I felt that this was a very personal assignment and in the following slide, I showed a few things each week that I ate, that I was the most disappointed in. I then showed the healthier alternative that I could eat in the future. I will continue to maintain my goal by preparing healthy snacks during down-time in my week. I feel like one of my excuses that I used for not choosing the healthiest foods was because I didn’t have the time. So I am now making a conscious effort to make the time to prepare foods that are healthier for my body and make me feel better about myself. I learned that it is easier than you think to eat better. Another thing that made this harder for me, is my boyfriend and I go out to eat a lot, and how restaurants cook food, is not in the healthiest way. Something this assignment helped me with was learn what types of foods to pick on the menu and that it is ok to ask your waiter how something is cooked. I feel like this assignment truly helped me learn how to make better eating decisions and overall healthier decisions in my life. Evaluation