1. Take Care of Your Machine

2. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 2 Staying Healthy Under Pressure Your diet can have immediate and long-term effects on your performance in school or on the job

3. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 3 Staying Healthy Under Pressure Rest it Move it Fuel it Observe it Protect it

4. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 4 Fuel It… Losing Weight Choose a variety of fruits, vegetables, and whole grains. Keep food safe to eat. Choose a diet low in saturated fat, trans fat, and cholesterol. Moderate your intake of sugar. Choose and prepare food with little salt. Moderate alcohol consumption.

5. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 5 Move It … Regular exercise can improve your performance Physical activity helps control weight, prevent heart disease, control cholesterol levels and diabetes, and slow the bone loss that comes with aging

6. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 6 Rest It… Lack of sleep can interfere with: –Your immunity –Your memory –Your concentration –Your ability to stay awake

7. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 7 Rest It… Sleep Aids Exercise daily Avoid daytime naps Monitor your intake of caffeine

8. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 8 Rest It… Managing Stress Mental Components –Manage self-talk –Mentally rehearse success –Visualize positive events Physical Components –Breathing exercises –Relaxation techniques body scans guided imageries massage aerobic exercise

9. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 9 Observe It… You’re the most likely person to notice changes in your health If you do notice changes, pay attention to them and get help Proper treatment can forestall serious problems

10. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 10 7 Dietary Guidelines 1.Eat a variety of foods 2.Keep food safe to eat 3.Choose a diet low in saturated fat and cholesterol, and moderate in total fat 4.Choose beverages and foods to moderate your intake of sugar

11. Copyright © Houghton Mifflin Company. All rights reserved.Take care of your machine - 11 7 Dietary Guidelines 5.Choose and prepare foods with less salt 6.If you drink alcoholic beverages, do so in moderation 7.Aim for a healthy weight; exercise at least 30 minutes daily