Autumn Vigil

Health Education 044

John Knott
Prescription Paper
01/24/2016
Prescription Paper
Ive been an athlete for over 15 years. I started playing soccer
since the age of five. While playing soccer, there is a certain amount
of carb intake that you will need to provide energy when you are
running. However, even while playing soccer in college and high
school, I never seemed to eat accordingly because I felt as if I didnt
need to. We were told to try to eat healthy, always hydrate, and eat
carbs before games. I personally felt as if I didnt need to limit my food
intake. I loved eating and I felt since I practiced everyday and
continued my everyday that I did not need to look after what I was
eating. After beginning collegiate soccer, I realized that what I eat does
matter. The practices were more challenging along with the cardio. It
was a difference environment and I was obviously getting older. Things
needed to changeand they did.
My last year of playing soccer at Dakota Wesleyan University was
June 2014. This was the longest gap I have ever had while not playing
soccer. I had to work to get back on my feet and save some money so
that I would be prepared for school again. Things change and I really
didnt have any open time that could be spared for collegiate soccer at
school. Going back to things changing, my eating and exercise routines

were thrown off. I just to manage what I was eating, I made sure my
portions were smaller, and I worked out 2-3 times a dayCardio at 5
am and weights at 10 after classes. The afternoon was left for soccer
practice. I always made sure my calorie, carb, and protein intake were
proportional. Vegetables, fruits, eggs, potatoes, rice, salmon, black
beans, blueberry bagels with strawberry cream cheese were all
included in my everyday diet. I was the happiest and most confident
because within a month, I lost 15 pounds. After transferring back to
California, I ended up gradually gaining back that weight.
My current physical activity used to be running about 3 miles
everyday after work or before work. Being that I work everyday 9-5 pm
Monday through Friday, I would run at about 6 am or after work at
6pm. I was consistent and motivated but not until a few months ago, I
lost my motivation, happiness, and confidence and began eating
terribly. I had lost what I had in South Dakota. I cannot deny that I have
been lazy. The only days that I have off are the weekends and I know
that I am or was making excuses to avoid it. But I will be honest; I do
not know why I stopped my physical activity. I gained the entire 15
pounds that I lost at DWU. Now, I want to change my lifestyle. I want to
become more confident and motivated to get back to my routine. I
know by doing so, I will gain better emotional, mental, and physical
health.

There are a few steps that I know I will need to take in order to
improve my habits. According to CDC (2015), Keeping a food diary for
a few days, in which you write down everything you get and the time
of day you eat it, ill help you uncover your bad habits. I know it is not
guaranteed to help me because there arent any statistics involved,
but people are different and people work in different ways. Whos to
say that this strategy will not work? What this strategy implicates is
that you are keeping track of your eating habits throughout the day
whether they are good or bad habits. Another option that could help
you improve your eating habits is replacing unhealthy habits with
new, healthy ones(CDC, 2015). After using the strategy of reflecting
on your daily intake, you are able to point out your bad habits and
replace them with new ones. Slowing down your pace of eating and
recognizing when you are either full or satisfied is a good habit to
inherit. If you eat too quickly, you may clean your plate instead of
paying attention to whether your hunger is satisfied(CDC, 2015).
Sometimes, like myself, people tend to eat too quickly. It is never good
to eat until you are completely stuffed. These are habits that are
acceptable to replace.
Being that my jobs hours are demanding and that my current
health is not the best, I realize that I do need to fit in some times to
exercise. I know that eating unhealthy and not exercising will lead to
gaining weight. The physical benefits of looking good and feeling

terrific most often lead to the psychological benefits of enhanced selfesteem, self-control, determination and a sense of direction(Hettler,
MD. 1976). I eat breakfast everyday and that consists of oatmeal. I
might snack on our little bowl of chocolates and for lunch, I will most
likely have subway since it is close in distance and affordable. For
dinner, I tend to eat whatever my mom buys or makes (which isnt
always the best choice). I used to run everyday, about 3 miles and I
felt good. However, I did get lazy and I went from running everyday, to
every other day, to just not running at all. I have gained weight even
when knowing that I havent done anything to fix my habits. That is
my current health and my current routine of physical activity. Time has
passed and I am very determined to bounce back.
It is important and vital to have healthy lifestyle. It is beneficial
for our social, emotional, and physical health. Each day we work
toward maximizing our level of health, and wellness to live long, full,
and healthy lives. The pursuit of health, personal growth, and improved
quality of life relies on living a balanced life. To achieve balance, we
need to care for our mind, body, and spirit(Canfitpro, 2016). To have a
balanced life means to have a happy life. The healthier we eat and the
more physical activity we involve ourselves in can really benefit our
lives. Our social health, mental heath, emotional health, and physical
health allow us to become a better person. Our self-esteems grow
along with our confidence. We are able to better manage our personal

relationships along with our ability to interact with others in a positive

manner. According to Canfitpro (2016), The ability to interact well with
people and the environment and to have satisfying personal
relationships. This quote lies under social health. For emotional
health and how it can benefit us is The ability to control emotions so
that you feel comfortable expressing them appropriately(Canfitpro,
2016). It is clear that we need to create in order for such positive
change to happen. We are replacing bad habits with good ones.
After doing research on the importance of sustaining a healthy
and balanced lifestyle, I have come to realization that I am in need of
change. I have goals to better myself. And these goals include
managing my time better, which includes keeping track of my daily
intake, eating healthier, exercising more often, and eating slower. After
reflecting on my previous habits and lifestyle, I am only encouraged to
make some drastic but positive changes in my life. I need to learn to
remain patient with how my body works. Sometimes, I would catch
myself weighing myself everyday to check for results. Taking this
further, I realize patience IS a virtue. According to Norris (2010), Dr.
Hettler states in his hypothesis that in order to lead a vital, fulfilling,
well rounded and balanced life, certain lifestyle dimensions need to be
met. When one or more dimensions is missing or falls short, the
imbalance sets off an effect that throws off the entire equilibrium and
poise to ones life. It is vital to make sure there arent any distractions

that come up and if they do, I need to make sure to stay in balance.
This is where dedication is needed. I want to be in a routine of healthy
eating and constant exercise. Change can be difficult for someone to
adhere. There are steps that are required. However, these steps also
require dedication and adaptation. In order to make change happen,
we need to take record of our daily intake, eat slower, stay balanced,
and replace our bad habits with better ones. Patience is a virtue and
change will come. We will become more aware of our habits and gain
dedication to change when required. Wellness is a multi-dimensional
and holistic, encompassing lifestyle, mental and spiritual well-being
and the environment(Norris, 2016). If we want it, if we want the
positive change, we will make it happen.

Works Cited
Norris,K.M.(2010,June10).FindingBalance:6DimensionsofWellness.Retrieved
fromhttp://www.washingtonblade.com/2010/06/10/findingbalance6dimensionsof
wellness/
TheImportanceofHealth,Fitness,andWellness.(2016).Retrievedfrom
http://www.humankinetics.com/excerpts/excerpts/theimportanceofhealthfitnessand
wellness
B.H.(1976).RetrievedJanuary24,2016,fromhttp://www.nationalwellness.org/?
page=Six_Dimensions
ImprovingYourEatingHabits.(2015,April/May).Retrievedfrom
http://www.cdc.gov/healthyweight/losing_weight/eating_habits.html
HealthyLifestyles:ImprovingandMaintainingtheQualityofYourLife.(n.d.).
Retrievedfromhttp://www.dbsalliance.org/site/PageServer?
pagename=wellness_brochures_healthy_lifestyles
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