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Here is the mindfulness test link! https://greatergood.berkeley.edu/quizzes/take_quiz/mindfulness. This section will contain my results from this quiz along with two things I want to be more mindful about

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Do you savor life or let everyday stresses control you? In other words, how mindful are you?

The practice of mindfulness has been linked to happiness, health, and psychological well-being, but many of us may not know exactly what it is, let alone how to cultivate it.

The quiz below draws on a mindfulness scale developed by researchers at La Salle University and Drexel University, led by psychology professor Lee Ann Cardaciotto. Please answer as honestly as possible about how frequently you experienced each of the following 20 statements over the past week.

When you're done, you'll learn more about what mindfulness is, how much you currently practice it, and how you can promote more of it in your life.

Any responses submitted here will never be shared with any organization outside the Greater Good Science Center under any circumstances, ever. All responses are anonymized and only used in aggregate for evaluation purposes.

Source: Cardaciotto, L., Herbert, J. D., Forman, E. M., Moitra, E., & Farrow, V. (2008). "The Assessment of Present-Moment Awareness and Acceptance: The Philadelphia Mindfulness Scale." Assessment, 15 (2), 204-223.

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Do you savor life or let everyday stresses control you? In other words, how mindful are you?

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Here are my quiz results from the Minfulness quiz. I plan on practice mindfulness in two different ways. The first way is thinking more before I talk. A fair amount of the time, whenever I say or respond to something it ends up being an automatic response which is how I am so witty and get laughs out of people. I argue I'm not truly witty at all in my humble opinion. What this has to do with mindfulness is that I don't want this habit to lead to me saying something essentially sub consciously that could end up hurting someone. The second thing I want to do is end up being more aware of how what I say to someone else may affect them and our relationship. This ties into the first thing I want to be more mindful about. If I am able to think about what I say before I say it, I can better analyze how others react to what I say since I will be taking things slower and thinking before I continue on.

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This one does not have a quiz so here is a gif instead. This section is will contain my goals for exercising, contain my goals for exercising, it will contain the impacts and the results of me working out. Finally, it will contain a course at EMU that I would be interested in taking.

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I am not interested in actually taking classes except for one. Fencing. I wanted to take fencing at one point but I ended up settling on archery instead. It was an amazing experience and would love to start it up again at some point. Fencing seems enticing and learning a form of sword play seems like a really fun experience. The late sire Christopher Lee was a fencer and man he was an absolute chad. I aspire to obtain a quarter of his coolness. I also have heard from fellow students that the fencing class here is really good, so that is another reason for my interest in fencing, but in general it seems really cool.

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The results of me working out will be beneficial for the most part. Arguably the only downsides are losing about an hour or so of study time/homework time and also depleting any remaining energy I may have left over from the week or the energy that is being replenished, leaving me fatigued afterwards. The benefits will still out weigh these for the most part. I will be building a schedule that can only be approved upon, I will be getting physically stronger, I will be gaining a more positive body image, I will be gaining focus and commitment (hopefully), and I will be releasing any stress that has been built up over the week.

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My goal is to create a schedule that works around my days where I am on campus (Mondays-Thursdays) and find a time within and/or around that schedule where I am energized enough to work out. I use to workout frequently but have continuously fallen off (first was dual enrollment at OCC (Oakland Community College) then the lockdown, and finally actually getting Covid), however, I always end up working out again at some point. My goal is to work out 3/7 days of the week. Those days would be my main workout days, like weight lifting, pull ups, arm wrestling exercises (father was a professional and top three in (I think 185 weight class) North America), and squats just to name a couple of exercises. two other days will be dedicated to ab workouts (mainly P90X ab ripper X). Potentially cardio as well (also P90X) on those same days or on a sixth separate day.

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The Sleep section will contain my Psych Central quiz (quiz can be taken here: https://psychcentral.com/quizzes/sleep-quiz#1 ), results as well as how I take care of myself before I sleep. I also go into my old sleep routine and how I am hoping to get back into it.

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You've gotten into your comfortable pajamas and moved into just the right spot on your mattress. You're comfortable, relaxed, and ready to fall asleep.

An hour later, you're still wide awake, looking up at the ceiling.

You've tried meditating, counting sheep, reading a book, watching TV - but you're still awake.

Could this be a sign that you have a sleep disorder or sleep problem?

Many people who have sleep disorders don't even realize it. There are different types of sleep disorders. They can involve difficulty going to sleep, staying asleep, or even experiencing quality sleep.

If you think you may have a sleep problem or disorder, consider taking our sleep quiz. It can help you measure the quality of your sleep and help you determine if you might have a sleep problem.

Only a healthcare professional or sleep specialist can make an accurate diagnosis, and if needed, recommend a treatment plan.

This quiz can't replace a clinical diagnosis. If you believe you might have a sleep disorder or another condition after taking this test, consider reaching out to a qualified professional about your symptoms.

Want more? You can dig deeper into sleep disorders here.

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You've gotten into your comfortable pajamas and moved into just the right spot on your mattress. You're comfortable, relaxed, and ready to fall asleep. An hour later, you're still wide awake, looking up at the ceiling. You've tried meditating, counting sheep, reading a book, watching TV - but you're still awake.

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Something I ended up attempting but failing to keep consistent was Jim Kwik's morning and night time routine. I do not remember all of the details of his night time routine but the most prominent one was to refrain from looking at your phone (or electronic device) an hour before you go to sleep and refrain from looking at your phone (or electronic device) an hour after you wake up. I will be looking up his routine and hopefully implementing most if not all of it into my schedule. It will be an uphill battle for sure. I also am trying to not eat at least two hours before I go to sleep and drink water about 30-45 minutes before I go to sleep so I am able to use the restroom and hopefully not wake up in the middle of the night to use the restroom.

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So this quiz is not meant to be professional or anything, it is meant to kind of be a self assessment sort of thing. For me, I think this is a bit inaccurate. I will agree that I am not getting enough sleep personally to be able to function at 100%. Then again, I do not know my 100% functionality so I suppose I can't say much hahah. When it relates to sleep hygiene, I average at around seven hours of sleep a week which I think leads to a decently functional brain. One reason for this is an inconsistent sleep schedule. Some nights I end up sleeping at around 20:30 while others I end up going to sleep at 23:30. Same with waking up, some mornings I wake up at 5:30 and some morning I wake up at 8:30. Caffeine usually puts me to sleep so I stray from consuming caffeine (you want to stop consuming caffeine at around 14:00 anyway). I end up eating somewhat big meals before bed somewhat often but there's usually a long enough break in between.

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The Nutrition section will contain my current nutrition intake as of writing this Padlet accompanied by a MyPlate quiz (the quiz you can find here if you want to take it for yourself! https://www.myplate.gov/form/myplate-quiz#question_1 ) showcasing my nutrition intake score, after that I will discuss the nutrition goals I will be setting in motion to achieve change that will benefit me along with what those changes are, and finally I will discuss two recipes that I will be trying and hopefully adding into my diet.

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025

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The .gov means it's official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you're on a federal government site. The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely.

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Hello person who has stumbled across this Padlet, my name is Tristan Hazelwood and this Padlet was created for my UNIV 101L3 course at EMU, this course is an Intro to College Success class whose main purpose is to aid and prep students for the changes and challenges they most likely will face in university. This Padlet is broken up into four different sections excluding this one that go over four different important aspects of being the best university student you can be for not over others but for yourself as well. Feel free to join me on this journey by taking each quiz that is linked for each section! All quiz links will be available underneath this introduction.

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The first recipe I have chosen is a Beef Pot Roast. The link is: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/beef-pot-roast The reason I chose this recipe is because I have never really tried pot roasts and this seems delectable and healthy so might as well give it a shot. There wasn't a specific nutrition goal  or benefit I saw on the surface when I chose this recipe. I mainly chose it because I wanted to try beef in an aberrant and novel way. However, after looking into the nutrition information I saw that it has a total of 188 calories and 88 mg of cholesterol. Just gotta be sure to not eat a lot of deviled eggs when I have this dish hahah. Speaking of deviled eggs, the second recipe I have chosen is deviled eggs. https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/deviled-eggs Whilst I was looking through the recipes MyPlate had to offer, I noticed two separate deviled eggs recipes. One was just standard deviled eggs, and the other was labeled as heavenly deviled eggs, I chose the regular deviled eggs as there was more valued in this recipe in regards to myself. I ended up choosing this as you can never go wrong with deviled eggs, and the recipe itself varies from the ones that I personally am used to making and consuming. The nutritional value is there as well as it has a fair amount of both potassium and calories as a whole (71 and 134 respectively) which I think is good for an appetizer/snack.

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Directions

1. In a small bowl, put the bouillon cube in 2 cups hot water. Stir it until the bouillon cube dissolves. This will make 2 cups of beef broth.
2. In a medium bowl, stir together the broth, orange juice, allspice, and pepper.
3. Peel and chop the onion, to make 1/2 cup chopped onion.
4. Put 2 tablespoons water in the skillet. Heat on medium.
5. Put the onion in the skillet. Simmer it until tender.
6. Add the roast to the skillet. Brown it on all sides.
7. Pour the broth mix over the meat in the skillet.
8. Cover and simmer for 2 hours.

Source:

Pennsylvania Nutrition Education Network

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1. In a small bowl, put the bouillon cube in 2 cups hot water. Stir it until the bouillon cube dissolves. This will make 2 cups of beef broth. 2. In a medium bowl, stir together the broth, orange juice, allspice, and pepper. 3. Peel and chop the onion, to make 1/2 cup chopped onion.

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Overall, just eat healthier. One thing that I will be attempting to do and what I have begun to do is adding fruit into my everyday diet. I have been eating an apple in the morning on my way to campus (I commute from an hour away so plenty of time to chow down). An apple is a start but I am hoping to eat two more fruits on my shorter days and at least one more on my long days. I also want to start eating more vegetables on a regular basis. I'm not sure exactly what vegetables I would end up adding into my diet but I am sure I will manage. Carrots and broccoli seem like a good start. Finally, I want to cut out any non water drinks except for rare occasions or as like a treat. This includes soda/pop in general along with Gatorade. I have done this before and each time I "relapse" and drank soda/pop, I always don't finish it and my teeth feel horrible afterwards.

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Honestly, I know I never had the healthiest palate, however, this kind of just reminded me about how unhealthy it truly is as I do not have variety in my diet. I eat mainly proteins, rice, and of course junk food/snacks. There are some large categories of food that I do not touch often enough, such as green vegetables (honestly vegetables in general), and dairy. When it comes to dairy, I end up having some minor, yet still minor enough to where it is an inconvenience, when it comes to the stomach region. Green vegetables, I just end up not eating. Taking this quiz made realize, as I've stated before, how unbalanced my diet is as I frequent protein a lot (not enough fiber when compared to my protein intake along with not putting my protein to use) and neglect everywhere else to be honest.

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Start Simple Quiz Results _ MyPlate - Google Chrome 2022-11-13 6_33_17 PM (2)