# data[].attributes.body
Plan: keep a daily record of all the activities I do to take care of my well-being so that I can track my progress and the improvements in my health.
Objective: improve my health and mood for 1 month by getting at least 8 hours of sleep daily, eating 3 balanced meals, keeping a daily track of my emotions, and doing at least 30 minutes of physical activity.

# data[].attributes.body
The University of Hawaii. (2019). Basic Concepts in Nutrition. University of Hawai’i at Mānoa. Retrieved July 11, 2022, from: https://med.libretexts.org/@go/page/8674

World Health Organization. (2020). Healthy Diet. WHO. Retrieved July 11, 2022, from: https://www.who.int/news-room/fact-sheets/detail/healthy-diet

# data[].attributes.headline
Hania Guadalupe Guerrero del Angel - A00830834

# data[].attributes.subject
Hania Guadalupe Guerrero del Angel - A00830834

# data[].attributes.body
1. Monday: 1 session of the beginner yoga plan (10 minutes) at 7:30 pm.

2. Tuesday: 1 session of the intermediate yoga plan (15 minutes) at 7:10 pm.

3. Wednesday: 1 session of the advanced yoga plan (20 minutes) at 7:05 pm.

4. Thursday: 1 session of the advanced yoga plan (20 minutes) at 7:00 pm.

5. Friday: 1 session of the intermediate yoga plan (20 min) at 7:15 pm.

6. Saturday & Sunday: rest

# data[].attributes.body
Monday: journal on the app, and track my mood.

Tuesday:  journal on the app, track my mood, and a relaxation exercise within the app.

Wednesday:  journal on the app, track my mood, and a relaxation exercise within the app.

Thursday: journal on the app, and track my mood.

Friday: track my mood.

Saturday: track my mood.

Sunday: journal on the app, and track my mood.

# data[].attributes.body
Monday: journal on the app, track my mood, and a relaxation exercise within the app.

Tuesday: journal on the app, and track my mood.

Wednesday:  journal on the app, and track my mood.

Thursday: journal on the app, track my mood, and a relaxation exercise within the app.

Friday: track my mood.

Saturday: journal on the app, and track my mood.

Sunday: track my mood.

# data[].attributes.body
Monday: I did physical activity. I went to sleep at 1:00 am. I did not play the relaxing music. I woke up at 11:00 am.

Tuesday:  I did physical activity. I went to sleep at 12:45 am. I played relaxing music.  I woke up at 10:00 am.

Wednesday: I did physical activity. I went to sleep at 12:30 am. I played relaxing music.  I woke up at 10:20 am.

Thursday: I did physical activity. I went to sleep at 12:40 am. I played relaxing music.  I woke up at 9:50 am.

Friday: I did physical activity. I went to sleep at 12:10 am. I played relaxing music.  I woke up at 9:00 am.

Saturday: I did not do physical activity. I went to sleep at 12:45 am. I played relaxing music.  I woke up at 10:10 am.

Sunday: I did not do physical activity. I went to sleep at 12:30 am. I played relaxing music.  I woke up at 9:40 am.

# data[].attributes.body
Monday:

Breakfast:

At 12:00 pm

Oatmeal with cocoa

Meal:

At 4:30 pm

Lentil bowl

Dinner:

At 9:00 pm

Mushrooms with tofu

Tuesday:

Breakfast:

At 11:00 am

Protein Shake

Meal:

At 3:30 pm

Roasted tofu

Dinner:

At 7:30 pm

Berry creamy toasts

Wednesday:

Breakfast:

At 11:30 am

Protein Carrot Pancakes

Meal:

At 3:00 pm

Lentil ceviche

Dinner:

At 8:00 pm

Lentil tacos

Thursday:

Breakfast:

At 11:00 am

Apple Cinnamon Oatmeal

Meal:

At 3:30 pm

Fit “pizza” and vegetable bowl

Dinner:

At 8:30 pm

Banana toast

Friday:

Breakfast:

At 11:00 am

Smoothie Bowl choco berry

Meal:

At 3:30 pm

Sweet Potato Bowl

Dinner:

At 8:30 pm

Green Power Smoothie

Saturday:

Breakfast:

At 11:30 am

Mexican style tofu scramble

Meal:

At 3:00 pm

Crispy potato tacos

Dinner:

At 8:00 pm

Avocado toast

Sunday:

Breakfast:

At 11:00 am

Cocoa pancakes

Meal:

At 3:00 pm

Lentil burgers with zucchini cream

Dinner:

At 8:00 pm

Chocolate smoothie

# data[].attributes.body
Diet plan: Contact my nutritionist and adhere to her plan. Set reminders to cook at home (30 minutes before the breakfast, meal, and dinner established hours).

Type of foods: Protein (legumes), fruits, vegetables, cereals, grains, and supplements like B12 and iron.

Way of cooking: Boiled and stewed.

Meal schedule: Breakfast at 11:00 am, meal at 3:30 pm, and dinner at 8:00 pm.

Place: At home.

# data[].attributes.body
Use “Yoga for Beginner” and follow a daily yoga routine. If the routines are over, look at a YouTube channel with yoga tutorials over 30 minutes.

Buy a yoga mat.

Use the guest room in my house (which is also the coolest room during summer) and do yoga there.

Do yoga 5 days a week.

Hour: 7:00 pm

Place: guest room in my home.

Weekly frequency: 5 days a week, at least 30 minutes each day.

# data[].attributes.body
Use “Yana”, an app that allows me to work on certain goals regarding mental health.

Choose “working on my self-esteem” as my goal.

Use the app every day to register what I feel.

Set a reminder to use the app.

Do the relaxation exercises within the app at least 4 days a week.

Tool: Yana

Frequency: 7 days a week.

Schedules: reminders set at 5:00 pm.

# data[].attributes.body
Conditions or requirements are important to maintain or improve my sleep patterns: Adequate space (bed, temperature, and noise), and feel relaxed and tired after doing physical activity.

Sleep plan:

1. Time to go to sleep: 12:30 am.

2. Time to get up: 9:30 am.

3. Last moment to use electronic devices before going to sleep: 11:30 pm.

4. Sleep with lights: no.

5. Sleep with noises: yes, 30 minutes of YouTube relaxing music.

6. Have I just eaten dinner? No, my dinner time is at 8:00 pm.

Tools I will use to help me: doing physical activity during the day, and my iPad (placed on my desk) to play relaxing music.

# data[].attributes.body
Monday: I did physical activity. I went to sleep at 11:35 pm. I played relaxing music. I woke up at 9:00 am.

Tuesday: I did physical activity. I went to sleep at 11:15 pm. I played relaxing music. I woke up at 8:30 am.

Wednesday: I did physical activity. I went to sleep at 11:30 pm. I played relaxing music. I woke up at 9:00 am.

Thursday: I did physical activity. I went to sleep at 11:40 pm. I played relaxing music. I woke up at 8:50 am.

Friday: I did physical activity. I went to sleep at 11:00 pm. I played relaxing music. I woke up at 8:20 am.

Saturday: I did not do physical activity. I went to sleep at 11:45 pm. I played relaxing music. I woke up at 9:10 am.

Sunday: I did not do physical activity. I went to sleep at 11:50 pm. I played relaxing music. I woke up at 9:30 am.

# data[].attributes.body
1. Monday: 1 session of the intermediate yoga plan (15 minutes) at 7:05 pm.

2. Tuesday: 1 session of the advanced yoga plan (20 minutes) at 7:00 pm.

3. Wednesday: 1 session of the advanced yoga plan (20 minutes) at 7:15 pm.

4. Thursday: 1 session of the advanced yoga plan (22 minutes) at 7:00 pm.

5. Friday: 1 session of the intermediate yoga plan (25 min) at 7:00 pm.

6. Saturday & Sunday: rest

# data[].attributes.body
Monday:

Breakfast:

At 11:00 pm

Papaya smoothie

Meal:

At 2:50 pm

Mexican bowl with beans

Dinner:

At 7:30 pm

Strawberry toasts

Tuesday:

Breakfast:

At 11:00 am

Oatmeal with cocoa and red berries

Meal:

At 3:00 pm

Bean and rice burger

Dinner:

At 7:00 pm

Spinach smoothie

Wednesday:

Breakfast:

At 11:00 am

Oatmeal with banana

Meal:

At 3:30 pm

Mexican style lentil bowl.

Dinner:

At 8:00 pm

Avocado and Bean Tacos

Thursday:

Breakfast:

At 11:00 am

Apple pie oatmeal

Meal:

At 3:30 pm

Roasted tofu

Dinner:

At 8:30 pm

Papaya smoothie

Friday:

Breakfast:

At 11:00 am

Sweet smoothie bowl

Meal:

At 3:00 pm

Roasted tofu with salad

Dinner:

At 8:00 pm

Vegan sandwich

Saturday:

Breakfast:

At 11:30 am

Power smoothie bowl

Meal:

At 3:00 pm

Broccoli and avocado bowl

Dinner:

At 8:00 pm

Avocado tacos

Sunday:

Breakfast:

At 11:00 am

Carrot pancakes

Meal:

At 3:00 pm

Sweet tofu

Dinner:

At 8:00 pm

Protein shake

# data[].attributes.body
U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition. United States Department of Health and Human Services. Retrieved July 11, 2022, from: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

# data[].attributes.body
Phelan, H. (2018). What’s All This About Journaling?. The New York Times. Retrieved July 11, 2022, from: https://www.nytimes.com/2018/10/25/style/journaling-benefits.html

Tartakovsky, M. (2022). 6 Journaling Benefits and How to Start Right Now. Healthline. Retrieved July 11, 2022, from: https://www.healthline.com/health/benefits-of-journaling

# data[].attributes.body
Breus, M. (2018). The Many Health and Sleep Benefits of Music. Psychology Today. Retrieved July 11, 2022, from: https://www.psychologytoday.com/us/blog/sleep-newzzz/201812/the-many-health-and-sleep-benefits-music

Newsom, R. (2022). Music and Sleep. Sleep Foundation. Retrieved July 11, 2022, from: https://www.sleepfoundation.org/noise-and-sleep/music

# data[].attributes.body
Plan: track all the activities I do to take care of my well-being so that I can track my progress and the improvements in my health.
Objective: improve my health by identifying the vaccines I need and designing a schedule to get them, working on mechanisms to prevent addictions and prevent accidents, and going to public spaces or green areas 3 days a week.

# data[].attributes.body
Type of activity to be carried out: investigate which are the health centers in Reynosa and Monterrey where I can get the vaccines that I need.

Also, make a digital list of the vaccines that I need.

Time: First, investigate 20 minutes on Monday and Wednesday. Then, create the digital list on Thursday. Afterwards, create a digital schedule of the vaccines I need to get, their frequency and the location of the health center where I will get them.

Schedule: On Tuesday (July 19) attend the nearest health center (in my hometown) and request the vaccines that I need.

# data[].attributes.body
Make a list (in a notebook) of my support network (in my hometown and in Monterrey).

Reach out to the people of my support network and stay close or in contact with them.

Reach out to one at a time to schedule meetings, or just to talk with them over messages or a phone call.

Remember and write the risk areas in my residence (in Monterrey).

Identify and write the risk areas in my room (in my house located in my hometown).

Read the basic guidelines to prevent accidents.

Talk about my plan with my mother and read with her some of the basic guidelines to prevent accidents.

Make the necessary small changes in my room to avoid accidents at home.

# data[].attributes.headline
Health and Wellbeing in the Environment Plan

# data[].attributes.subject
Health and Wellbeing in the Environment Plan

# data[].attributes.body
Go to the park near my house 3 days a week with my mother and walk for 15 minutes while we talk about our day.

Days: Friday, Saturday and Sunday.

Time: 5:30 pm.

Way to get to the park: walking.

Talk about the park with my family and friends to promote it and invite them to our walks in the park.

Plan a weekly outing with a family member or friend to the park near my house or to some other public place or green area.

Days reserved to the weekly outing: Saturday or Monday

# data[].attributes.body
Monday: I investigated the location of the public health centers in Monterrey.

Wednesday: I investigated the public health centers near my concrete residence in Monterrey.

Thursday: I made a digital list of the vaccines I need to get.

Friday: I made a more detailed digital schedule of the vaccines I need.

# data[].attributes.body
Monday: I investigated the location of the public health centers in Reynosa (my hometown) and I identified the one closest to my house.

Tuesday: I went to the nearest health center to request more information about the vaccine I need (to know if they have it in that center and if it is always available). However, there were a lot of people in the health center and I did not receive attention or information. I will go next week to ask again but I will also try calling or asking other people who may know.

# data[].attributes.body
Monday: I made the list of all the people I consider to be my support network.

Tuesday: I reached out to my sister (who lives in my hometown) and we agreed to meet on Friday.

Wednesday: I tried to remember all the possible risk factors in my dorm room and I wrote them in a notebook so I would not forget about them.

Thursday: I investigated and read the guidelines for the prevention of accidents that I thought were more relevant (fire, electrocution, and falls).

Friday: I met my sister and my nephew at their home and we spent the afternoon together).

# data[].attributes.body
Monday: I identified and listed in my notebook the possible risks in my room (in my home).

Tuesday: I moved the CD/DVD player of my room from my small desk to a shelf so that it is not in contact with water (because I tend to leave glasses with water in that desk).

Wednesday: I talked with my mom about the prevention of accidents at home and we read another basic guideline.

Thursday: My mom and I kept making changes in our rooms.

Friday: I talked with my sister about the prevention of accidents and I sent her some of the basic safety guidelines.

# data[].attributes.body
Tuesday: I talked with my mother about my plan and she agreed to accompany me to the park.

Wednesday: I talked with my friends about the plan I am doing and we agreed to go out on Saturday to a green area.

Thursday: My mom and I went to the park at 5:45 pm. We stayed at the park for 20 minutes and we talked about our day.

Friday: My mom and I went to the park at 5:15 pm. We stayed at the park for 15 minutes and we talked about life.

Saturday: I went with my friends to a green area near the center of the city at 5:00 pm. We stayed for 45 minutes and walked around the area.

# data[].attributes.body
Tuesday: I texted a friend and we agreed to meet on Saturday in the main park of my city.

Friday: My mom and I went to the park at 5:15 pm. We stayed at the park for 15 minutes and we talked about life.

Saturday: I went with my friend to the main park of our city. We had a picnic and then we walked around the park.

# data[].attributes.body
SSA. (2021). Cartillas Nacionales de Vacunación [National Vaccination Records]. Gobierno de México [Government of Mexico]. Retrieved July 19, 2022, from: https://www.gob.mx/salud/documentos/cartillas-nacionales-de-vacunacion

SSA. (2015). Esquema de Vacunación [Vaccination Schedule]. Gobierno de México [Government of Mexico]. Retrieved July 19, 2022, from: https://www.gob.mx/salud/articulos/esquema-de-vacunacion

# data[].attributes.body
Agape Treatment. (2020). 5 Tips To Help Prevent Addiction Before It Starts. Agape Treatment Center. Retrieved July 12, 2022, from: https://www.agapetc.com/5-tips-to-help-prevent-addiction-before-it-starts/

NIDA. (2020). Preventing Drug Misuse and Addiction: The Best Strategy. National Institutes of Health. Retrieved July 12, 2022, from: https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction/preventi ng-drug-misuse-addiction-best-strategy.

Prairie View A&M University. (n.d.). Tips for Preventing Substance Abuse. PVAMU. Retrieved July 12, 2022, from: https://www.pvamu.edu/sa/drug-and-alcohol-abuse-prevention-program-daapp/ti ps-for-preventing-substance-abuse/

Prevention Action Alliance. (n.d.). Learn About Prevention. PAA. Retrieved July 19, 2022, from: https://preventionactionalliance.org/learn/about-prevention/

Safeopedia. (2018). Accident Prevention. Janalta Interactive. Retrieved July 12, 2022, from: https://www.safeopedia.com/definition/206/accident-prevention

Willacy, H. (2019). Accidents and their Prevention. Patient. Retrieved July 12, 2022, from: https://patient.info/doctor/accidents-and-their-prevention

# data[].attributes.headline
Health and wellbeing in the environment references:

# data[].attributes.subject
Health and wellbeing in the environment references:

# data[].attributes.body
Ubalde, M. (2021). How Does Urban Planning Affect Human Health? Our Health and the Health of Our Planet Depend on the Design of Our Cities. IsGlobal. Retrieved July 12, 2022, from: https://www.isglobal.org/en/healthisglobal/-/custom-blog-portlet/-como-impacta-la -planificacion-urbana-en-nuestra-salud-nuestra-salud-y-la-del-planeta-dependen-del-diseno-de-las-ciudades/7305043/0

Vinuesa, P. (2022). What Are The Benefits Of Green Spaces In Our Cities?. Tomorrow City. Retrieved July 19, 2022, from: https://tomorrow.city/a/benefits-of-green-spaces-in-cities

Yang, L. (2015). Reasons Why Public Space is Important. Culture Days. Retrieved July 19, 2022, from: https://culturedays.ca/en/blog/why-public-spaces-matter

# data[].attributes.body
Monday:

Breakfast:

At 11:00 pm

Cocoa bowl

Meal:

At 3:30 pm

Tofu sushi

Dinner:

At 8:00 pm

Quinoa and chickpea salad

Tuesday:

Breakfast:

At 11:00 am

Creamy oatmeal

Meal:

At 3:00 pm

Chipotle tofu.

Dinner:

At 8:00 pm

Hummus sandwich

Wednesday:

Breakfast:

At 11:00 am

Oatmeal with red berries

Meal:

At 3:00 pm

Lentil bowl

Dinner:

At 8:00 pm

Chia pudding

Thursday:

Breakfast:

At 11:00 pm

Oatmeal with red berries

Meal:

At 3:00 pm

Lentil bowl

Dinner:

At 8:00 pm

Papaya smoothie

Friday:

Breakfast:

At 11:00 am

Chilaquiles

Meal:

At 3:00 pm

Sweet potato bowl

Dinner:

At 8:00 pm

Chia pudding

Saturday:

Breakfast:

At 11:00 am

Protein smoothie

Meal:

At 3:00 pm

Lentil bowl (mexican style)

Dinner:

At 8:00 pm

Spaghetti Squash

Sunday:

Breakfast:

At 11:00 am

Pina colada pancakes

Meal:

At 3:00 pm

Golden lentil tacos.

Dinner:

At 8:00 pm

Quinoa bowl

# data[].attributes.body
1. Monday: 1 session of the intermediate yoga plan (22 minutes) at 7:10 pm.

2. Tuesday: 1 session of the advanced yoga plan (21 minutes) at 7:00 pm.

3. Wednesday: 1 session of the advanced yoga plan (20 minutes) at 7:00 pm.

4. Thursday: 1 session of the advanced yoga plan (20 minutes) at 7:00 pm.

5. Friday: 1 session of the intermediate yoga plan (23 min) at 7:00 pm.

6. Saturday & Sunday: rest

# data[].attributes.body
Monday: journal on the app, and track my mood.

Tuesday: track my mood.

Wednesday:  journal on the app, track my mood, and a relaxation exercise within the app.

Thursday: track my mood.

Friday: journal on the app, track my mood, and a relaxation exercise within the app.

Saturday: track my mood.

Sunday: track my mood.

# data[].attributes.body
Monday: I did physical activity. I went to sleep at 11:55 pm. I played relaxing music. I woke up at 9:00 am.

Tuesday: I did physical activity. I went to sleep at 11:25 pm. I played relaxing music. I woke up at 8:30 am.

Wednesday: I did physical activity. I went to sleep at 11:55 pm. I played relaxing music. I woke up at 9:00 am.

Thursday: I did physical activity. I went to sleep at 11:10 pm. I played relaxing music. I woke up at 8:20 am.

Friday: I did physical activity. I went to sleep at 11:00 pm. I played relaxing music. I woke up at 8:00 am.

Saturday: I did not do physical activity. I went to sleep at 11:15 pm. I played relaxing music. I woke up at 8:10 am.

Sunday: I did not do physical activity. I went to sleep at 11:50 pm. I played relaxing music. I woke up at 9:00 am.

# data[].attributes.body
Monday:

Breakfast:

At 11:00 pm

Cocoa pancakes

Meal:

At 3:30 pm

Roasted tofu

Dinner:

At 8:00 pm

Chili slices

Tuesday:

Breakfast:

At 11:00 am

Apple-cinnamon oatmeal

Meal:

At 3:00 pm

Bean bowl (mexican style)

Dinner:

At 8:00 pm

Banana and papaya smoothie

Wednesday:

Breakfast:

At 11:00 am

Mexican style scrambled tofu

Meal:

At 3:00 pm

Quinoa and vegetable bowl.

Dinner:

At 8:00 pm

Protein shake.

Thursday:

Breakfast:

At 11:00 pm

Oatmeal and spinach pancakes

Meal:

At 3:00 pm

Lentil bowl

Dinner:

At 8:00 pm

Wheat pasta

# data[].attributes.body
1. Monday: 1 session of the intermediate yoga plan (20 minutes) at 7:10 pm.

2. Tuesday: 1 session of the advanced yoga plan (22 minutes) at 7:00 pm.

3. Wednesday: 1 session of the advanced yoga plan (21 minutes) at 7:00 pm.

4. Thursday: 1 session of the advanced yoga plan (21 minutes) at 7:00 pm.

# data[].attributes.body
Monday: journal on the app, and track my mood.

Tuesday: journal on the app, track my mood, and a relaxation exercise within the app.

Wednesday: journal on the app, and track my mood.

Thursday: journal on the app, and track my mood.

# data[].attributes.body
Monday: I did physical activity. I went to sleep at 11:05 pm. I played relaxing music. I woke up at 8:00 am.

Tuesday: I did physical activity. I went to sleep at 12:05 am. I played relaxing music. I woke up at 8:50 am.

Wednesday: I did physical activity. I went to sleep at 11:25 pm. I played relaxing music. I woke up at 8:30 am.

Thursday: I did physical activity. I went to sleep at 12:10 am. I played relaxing music.

# data[].attributes.body
Wednesday: I talked to my aunt about my vaccination plan and she told me which center to go to to request the vaccine, so now I will go to that center (to make sure that I can get the vaccine there and ask for more information)

Day I will go to the health center: Monday August 1

# data[].attributes.body
Monday: I talked with my best friend about my plan and we agreed to keep in touch more often.

Tuesday: I called a friend of mine and we had a long conversation about our lives.

Wednesday: My sister visited me again (with my nephew) and we spent all afternoon together.

# data[].attributes.body
Thursday: My mom and I went to the park at 5:35 pm. We stayed at the park for 20 minutes and we just talked about our day.