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Prototype Path to Complete and Balanced Nutrition

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Prototype Path to Complete and Balanced Nutrition

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Write down the goals you are pursuing on this pillar. Avoid trendy diets and focus on recommendations that prioritize your health. Follow advice from reputable health organizations or a personalized healthcare provider.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will eat a fruit or veggie daily, during the following month."

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Prototype Path to Physical Activity Wellness

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Prototype Path to Physical Activity Wellness

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Write down the physical activity plan or exercise you want to do, the schedule that fits better to your routine, and if you will use a video, fitness app, or recommendation from a guideline for your age group.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will run in the park near my house three times a week for the next two weeks to increase my physical activity."

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Write down the goals you are pursuing on this pillar.

Avoid auto-diagnosis.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will meditate 5 minutes daily before sleep for the next two weeks to peace my mind."

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Prototype Path to a Better Sleep Hygiene

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Prototype Path to a Better Sleep Hygiene

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Write down the goals you are pursuing on this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will switch off my cell phone 30 minutes before starting my bedtime routine to improve my sleep."

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Prototype Path to Health and Wellbeing in the Environment

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Prototype Path to Health and Wellbeing in the Environment

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Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will take a 10-minute walk every evening this week to relax my body and mind."

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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Prototype Path to Prevent Substance Abuse and Accident Prevention

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Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will avoid alcohol abuse during the following month."

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Write down the goals you are pursuing under this pillar.

Remember to write your goals using the SMART Methodology:

Specific (S): Clearly define what you want to achieve.

Measurable (M): Ensure your goal can be tracked or quantified.

Attainable (A): Make sure it is realistic and achievable.

Relevant (R): Align your goal with your priorities or values.

Timely (T): Set a clear deadline to accomplish your goal.

Example: "I will check my vaccine card this week."

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To download your prototype:

1. Click on the icon to share.

2. Scroll down.

3. Click on "Save as PDF"  or "Guardar como PDF"

4. Include your prototype in your full document.

5. Upload it in the activity on Canvas.

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Log your feelings and thoughts at the end of the day.

Include some images with your loved ones or a link to the music or video that helps you feel better every day.

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Log your current and new habits related to sleep hygiene here.

Feel free to include images, links to music, videos, or recommendations that support your daily routine.

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Tracking your Complete and Balanced Nutrition Pillar

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Tracking your Complete and Balanced Nutrition Pillar

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Log the food that you like and how it makes you feel.

Add images, photos, music, gifs, or whatever you like that motivates you to eat healthy.

Follow the recommendations from the international guidelines you found for your age group.

Remember: the main goal is to nourish your body and avoid fad diets.

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Tracking your Health and Wellbeing in the Environment

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Tracking your Health and Wellbeing in the Environment

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Log your current and new habits related to Health and Wellbeing in the Environment Pillar.

Feel free to include images, links to web pages, videos, or recommendations that support your routine.

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Tracking your Substance Abuse and Accident Prevention Pillar

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Tracking your Substance Abuse and Accident Prevention Pillar

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Log your current and new habits related to substance abuse and accident prevention.

Feel free to include images, links to music, videos, or recommendations that support your routine.

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Log your current and new habits related to the immunization pillar.

Feel free to include images, links to web pages, videos, or recommendations that support your routine.

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Log the physical activity or exercise you do.

Add photos of your app or after your workout routine.

You can also share your favorite playlist to do your training.

Include images of your training for your motivation.

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I will continue to go to my box classes 5 times a week (from Monday to Friday) and take breaks every 2 hours to stretch when I am sitting down and working. I will continue to do this throughout the intensive summer course. This will be done to continue to do physical activity and start to reduce muscle stiffness in sedentary activities.

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I will start to avoid processed foods and search to only eat homemade foods that follow the plate method (50% vegetables/fruits, 25% protein, 25% carbs). I will try to do this everyday for the duration of the intensive summer course to gain better eating habits.

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I will journal everyday for at least 10 minutes each night, and do a 5 minute guided meditation every morning. I will keep doing this for the duration of the summer intensive course to better understand my emotions and thoughts, and reduce anxiety.

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Everyday I will rate from 0 to 10 how well I followed the plate method throughout the day.

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will start to create a sleep log, where I will keep track of the hours I sleep for and at what times; moreover, I will try to sleep at 10 pm and wake up at 7 am at least 6 nights a week for the duration of this intensive summer course. This will help me have a better sleep hygiene and therefore feel more energized everyday.

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I will check the government vaccination recommendations by the end of this week and schedule any vaccines that I need to take before the end of the course, to ensure that I am up to date with immunizations. This will be done to prevent any severe diseases and keep being healthy.

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I will try to reduce my tobacco intake by 2 cigarettes per week, aiming to gradually lower said intake until I completely stop smoking. This will help me keep me and my lungs healthy and look for my future’s health.

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I will purchase 2 indoor plants before the end of this course and open windows for at least 30 minutes everyday, to improve indoor air quality and create a healthier living environment.

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Monday: Did eat well

Tuesday: Did eat well

Wednesday: Ate well but did eat some chips

Thursday: Did eat well

Friday: Didn't eat so well

Saturday: Ate junk food at night

Sunday: Did eat well

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I will write daily if I did go to box from Monday to Friday, and if I did stretch.

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I will write daily if I did journal and meditate that day and how I felt.

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The sleep log will be my tracking method.

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I will write if I have checked or not until I have and scheduled the vaccines.

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I will write every day if I do the 30 minutes of ventilation.

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World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. Retrieved from: https://www.who.int/publications/i/item/9789240015128

World Health Organization. (2020). A healthy diet, a healthier world [Video]. YouTube. Retrived from: https://www.youtube.com/watch?v=XMcab1MFaLc

World Health Organization. (2022). Mental health: Strengthening our response. Retrieved from: https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

CrashCourse. (2014, March 31). To sleep, perchance to dream: Crash Course Psychology #9 [Video]. YouTube. Retrieved from: https://www.youtube.com/watch?v=rMHus-0wFSo

PAHO TV. (2021, September 21). Why should we get a COVID-19 vaccine? [Video]. YouTube. Retrieved from: https://www.youtube.com/watch?v=uxcb9s0dpJg

Gobierno de México (2017). Encuesta Nacional de Consumo de Drogas, Alcohol y Tabaco 2016-2017 Reporte de Tabaco. Retrieved from: https://encuestas.insp.mx/repositorio/encuestas/ENCODAT2016/informes.php

World Health Organization. Environmental health. Retrieved from: https://www.who.int/health-topics/environmental-health#tab=tab_1

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Have a log where I track how many cigarretes I smoke daily.

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monday: went to box and did stretch every 2 hours

tuesday: went to box and did stretch every 2 hours

Wednesday: went to box and did stretch every 2 hours

Thursday: went to box and did stretch every 2 hours

Friday: went to box and forgot to stretch

Saturday: did stretch

sunday: did not stretch

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monday: went to box and did stretch every 2 hours

tuesday: went to box and did stretch every 2 hours

Wednesday: went to box and did stretch every 2 hours

Thursday: went to box and did stretch every 2 hours

Friday: went to box and did stretch every 2 hours

Saturday: did not stretch

sunday: did not stretch

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Monday: Did eat well

Tuesday: Did eat well

Wednesday: Did eat well

Thursday: Ate some popcorn but overall good

Friday: Did eat well

Saturday: Ate junk food

Sunday: Did eat well

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Monday: Did write

Tuesday: Did write

Wednesday: Did write

Thursday: Did write

Friday: Did write

Saturday: Did not write

Sunday: Did write

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Monday: Did write

Tuesday: Did write

Wednesday: Did write

Thursday: Did write

Friday: Did not write

Saturday: Did not write

Sunday: Did write

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Monday: Slept 7 hours

Tuesday: Slept 8 hours

Wednesday: Slept 8 hours

Thursday: Slept 8 hours

Friday: Slept 9 hours

Saturday: slept 6 hours

Sunday: slept 7 hours

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Monday: Slept 7 hours

Tuesday: Slept 8 hours

Wednesday: Slept 9 hours

Thursday: Slept 9 hours

Friday: Slept 7 hours

Saturday: slept 10 hours

Sunday: slept 8 hours

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did not check

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I did check and I am up to date and did a dentist appointment

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I did lower my intake

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Did lower my intake, however I did smoke more than usual on saturday

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Monday: Did do it and bought a plant

Tuesday: Did do it

Wednesday: Did do it

Thursday: Did do it

Friday: Did do it

Saturday: Did do it

Sunday: Did do it

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Monday: Did do it

Tuesday: Did do it

Wednesday: Did do it

Thursday: Did do it

Friday: Did do it

Saturday: Did do it

Sunday: Did do it