In Sickness & In Health
An Integrated Project
Project Overview
“In Sickness and In Health” is an integrated STEAM project composed in High Tech High North County. Our team of seventy-two students worked for months to put together a lasting project ending with a school-wide exhibition. “If you don’t think about sickness, you can’t plan to be well” - Matt Leader (A project facilitator). The purpose of this project is to make students and viewers start thinking about the inevitable diseases that exist in our world. Combining Biology, Humanities, Mathematics, and Art; The “In Sickness and In Health” project informed the public on common diseases and their preventions.
Our Integrated Art Pieces
Disease One Pager
Cardiovascular Disease
We welcome you to learn about Cardiovascular Health. Here, you can see the artwork inspired by what we have learned, read health plans for those facing cardiovascular disease and listen to first person accounts of living with caring for others with cardiovascular conditions.
Biologically speaking, What happens when you have a cardiovascular condition?Cardiovascular diseases have a large variety of causes, lifestyle factors such as diet, stress, outside infections, and hereditary factors. When one has Cardiovascular disease, the heart, arteries, veins and capillaries are negatively affected.
There are many genetic variants that contribute to disease and most deal with complex factors such as inflammation, lipid metabolism and blood pressure. In most cases, heart disease includes carotid calcification, plaque, increased levels of lipoproteins and inflammation from C-reactive proteins.
What research is being done into cardiovascular health?Research is being conducted in so many ways as seen in our researcher interviews. This includes working with stem cells, which can become any cell in the body, inflammation response, genetics and genomics and clinical studies.
Other researchers are studying drug therapies such as use of beta blockers, which target beta receptors in heart cells. The beta receptors lead to stress on the organ, which is stimulated by adrenaline. The beta blockers prevent the binding of the adrenaline and the beta receptors.
What can I do right now to limit my danger of getting a cardiovascular disease?D.A.S.H. diet (Dietary Approaches to Stop Hypertension) is intended to be a lifelong lifestyle change specially formulated for people who are at a high risk for cardiovascular problems or hypertension. The diet includes specific daily sodium intake requirements depending on the individuals age, height, activity, and genetic background. Low fat and low sodium diets are good for most people. Another thing you want to make sure you do is get 30 minutes of moderate exercise a day and stay away from drinking and smoking. Staying active will keep your heart pumping and your blood flowing, helping the arteries stay unclogged.
Creative Commissions
Creative Commissions is a two part product. We started by interviewing health professionals. We asked the doctors about their recent discoveries. While interviewing we asked, “If you could commission an artist to create an art piece based on your research, what would you have them do?” After we gathered this information, we then turned it into art pieces using colored pencils and word cloud.
Interview with Shannon Lauberth
By Gabi Gastelo
UCSD
11/5/13
Shannon Lauberth, assistant professor in the section of molecular biology in the division of biological sciences at UCSD.
Gabrielle Gastelo : How did you come to research molecular biology?
Lauberth: Science has always been an interest of mine all throughout school and my mom kind of jokes about it often that one year for christmas she got me a chemistry set and I played with it all the time. So I would say my interest in science has definitely been from childhood and grew in High School. One of my favorite classes was a chemistry course and the teacher recommended that I attend a medical form in Houston and that was another opportunity that just really helped grow and expose me to science in a different realm of medical research in the medical form I attended and after that in college I continued to study molecular biology and bio-chemistry, more focused of course on the two different disciplines and then again in graduate school where I sort of developed my skill set in both disciplines and continued and turning back and teaching the actual topics that interest me most.
GG: How did you get to UCSD from graduate school? What made you want to teach the field?
Lauberth: Well its kind of everyday life here at UCSD involves teaching but a huge portion of it is I have my own research lab which to me is just what I have been working for since high school and even before that. To always have the ability to make science a big part of my life on a day to day basis and be in the lab asking specific scientific questions that can be addressed by running experiments and trying to attain the answers to specific scientific questions that we have and then teaching is something that I did not get to do a lot of in this actual stage of my life has allowed me to realize that being in the classroom and talking to students and getting feedback based on the science that we are doing in the lab but also science that is done by other scientists in the field you get to learn the perspectives of the students who are not diving into the actual scientific problem everyday , but are coming from an outside perspective and they provide insight to the research that we are doing which is really an interesting aspect as well. So not only teaching them the disciplines but also getting from them perspective on what we are doing in the laboratory but also the research part of it.
GG: Could you tell me something that you are researching in your lab currently?
Lauberth: So what our main focus is we are looking at the role of P53, so P53 is a tumor suppressor and mutations in P53 this is a very important cell because mutations in this gene lead to 50% of all human cancers. So what we are trying to do in the laboratory is to dissect out the function of this important tumor suppressor. And P53 functions as a transcriptional regulator in the cell it is regulating the expression of other genes and by doing that it is able to activate the genes that can respond to cell stress. (DNA damage or any type of cellular stress) and by doing so it can help the cell to make the decision whether or not to because it acquires so many mutations and it is not able to be repaired, it makes the decision whether or not that cell will arrest or die because the cell has acquired so many mutations to not recover. So it is a very important tumor suppressor. So we are really trying to understand how it functions and normal situations but also in tumor cells.
Health Plan Write Up
At the beginning of the project, we talked to our families and found out which diseases were common with our ancestors. We then created personal Health Plans which were meant to prevent the disease that ran in our family. Each Health Plan consisted of physical, nutritional, and mental goals that were to be completed daily. We followed these Health Plans for thirty days. We reflected and journaled every day about following the Health Plan and our thoughts on how we felt. The Health Plan Write Up is a compilation of these reflections, including our thoughts before and after the experiment.
Health Plan Write Up: Gabi Gastelo
With my health plan, I hope to prevent heart disease, but specifically heart attacks and clogged arteries. My family will hopefully learn from this project and understand that the way they treat their bodies is the way that their bodies will treat them. I will emphasize that how you care for your body is how your body will care for you. Diet and lifestyle can be the difference of ten to forty years of life. I come from a long line of heart disease from heart attacks to triple bypass surgeries. I am hoping that the disease will stop here.
During the course of the health plan, I changed and monitored many different things in fitness and health for myself. In nutrition health, I continued to be a vegetarian, but I wanted to cut out fast food. I limited myself to eating fast food twice a week. I wanted to only drink water and tea and eat four meals without snacking. For my physical health, I wanted to try to run 10 minutes a day and dance for an hour a day. For my mental health, I wanted to take one day a week to not think about school at all. I also wanted to continue to participate in class meditations and meditate more on my own.
My past and current fitness health in the musculoskeletal system is good. I have a strong upper body from dancing and I am also flexible. A lot of my muscles are stretched frequently, leaving my body flexible and free of tension. My cardiovascular system is also healthy. I dance five hours a week, which makes my heart rate exercised for two hours at a time. I am unhealthy in the digestive system. Even though I am a vegetarian, I eat a lot of fast food. I have noticed myself becoming progressively unhealthy. Nervous system is normal. I have a high pain tolerance but I have a lot of anxiety from school.
I will measure my nutritional and physical health by measuring my BMI (body mass index) and my BPM (heartbeats per minute). I will compare this to the last day. Daily, I will measure how many meals I eat a day, I will make sure I dance for one hour, and I will take one hour a day to not think about homework in order to relieve stress. Weekly I will measure how many times I eat out a week, exercise seven hours a week, and take one day to not think about homework. On the end date, I will compare my BMI and BPM.
My goals for nutrition is to lose 5 pounds, but I also want to feel healthy. Weight does not matter to me as much as how I feel. My physical goal is to improve my heart rate to prevent cardiovascular disease. My mental goal is to improve my memory, and get more sleep to hopefully have less anxiety and stress.
This plan will prevent cardiovascular disease because the exercise will improve my heart rate. Not drinking soda lowers cholesterol, and not eating fast food reduces chance of heart attack and stroke.
Week 1 Reflection
Adjusting to my new lifestyle has been extremely difficult. I do not feel accomplished as of last week. I struggled a lot and it has taken a toll on my confidence. Overall, I was able to keep up with my physical plan. I exercised more than my plan asked for. I danced for more than two hours a day instead of one and I am keeping up with my plank challenge. I did not keep up with my nutrition log. I was really good about only drinking water and tea, but I ate out 9 times instead of two times. I did all of the mental exercises in class, but I did not complete any of them outside of class, also, I rarely got enough sleep. My goal was seven hours per night and I received four hours one night and ten hours the next. I was pretty good about not snacking but I often had less than four meals which is not good. I did however, shop at a farmer’s market and I made fresh kale and sauteed vegetables for two nights this week. I went on a mini vacation this week to LA and san francisco. I was unable to make my own food, so we ate our meals from fast food and restaurants. I feel guilty and I am upset that I was not able to eat good, homemade- food. It threw my body off a little bit and I often felt sluggish and short tempered. I am excited to have a home-cooked meal tonight.
11/6: I only danced for 45 minutes and received less than 45 minutes of sleep.
11/7: No mental activities in class. I ate out once.
11/8: Drank soda, ate out twice.
11/9: I danced for 5 hours, ate out twice, received less than 7 hours of sleep.
11/10: I only ate two meals, I ate out twice.
11/11: I only ate two meals and I received less that 5 hours of sleep.
Week 2 Reflection
This week has been a huge improvement for me. Last week I barely stuck to my nutritional plan because I was on vacation and it was a drastic change for me, this week I feel much better about my nutrition plan. I improved a lot in terms of eating fast food. This week, I only ate out seven times instead of nine times. I only drank water and tea. I am really good at sticking to this part of my health plan. I haven’t snacked at all. This does not seem to be a problem for me. I am finding it very easy to not snack. This is surprising to me because pre-health plan, I was a big snacker. I am pretty good at eating four meals a day, but it is hard when my schedule is changed around and I am not able to eat right after school. I am doing okay with dancing one hour a day. It is easy when I have dance but when I do not go to dance I find it hard to be motivated to dance for an entire hour. But when I do go to dance, I dance for more than two hours. I think that dancing some days for longer makes up for the days that I did not dance. I have a big problem with lack of sleep. I do not usually get a lot of sleep, but this week has been especially bad. I did not get my seven to eight hours of sleep. I was going to bed around one and waking up at six every morning. Sleep deprivation has taken a huge toll on my mental ability to focus in school and to keep my stress levels low. In class, I have been doing really well with the meditations and the focusing sessions. Overall, this week was an improvement, but I still believe that I have a lot to work towards, especially in the nutrition plan portion.
11/12: I followed the plan to it’s requirements and everything went perfectly. I paid close attention to what I was eating but I did eat out once, I was close to a perfect day.
11/13: I did not dance for a full hour. I followed my nutritional plan in the sense that I only ate four meals and I did not snack, but I did eat chic-fil-a and panera in the same day. I felt guilty after doing so.
11/14: I followed the plan. I got less sleep and I ate a really small breakfast. I ate out at rubios.
11/15: I did no physical activity, but I stuck to my nutrition plan.
11/16: I only ate two meals and i only got 5 hours of sleep.
11/17: I did not exercise, I only ate three meals, and I got less sleep than I wanted to.
11/18: I followed the plan perfectly, ate out once.
11/19: I did not get seven hours of sleep, I did not do any mental exercised.
Week 3 reflection
Overall, this week has been difficult because of thanksgiving break. When I dont have some sort of routine to my day it is really hard to stick to the health plan. I find it really easy to not eat four meals because my sleeping schedule is off balance. Instead of going to bed at around 10 every night, I have been going to bed at 2 or 3 every night. Instead of waking up at 8 or 9 every morning, I have been waking up at 12 or 1. This causes me to eat at irregular times and to not follow my nutrition health plan. I feel like I have been doing really good not drinking anything besides tea and water. I find this really easy to follow and to keep up with. I am however, having a really hard time eating four meals a day with no snacking. I always end up eating three or two and I wont snack but I will eat irregularly. My biggest problem is eating out or takeout food. I have eaten out every day this week at least once. I can tell it is taking a toll on my mental health and physical health. I find myself being tired a lot and really sluggish. I think part of the problem is that my parents work everyday so it is up to me to make my own breakfast and lunch and I get lazy and driving to taco bell becomes more appealing than making a healthy lunch. Dinner is usually homemade.
11/20: I followed my nutrition plan perfectly. Since I was not at school, I did not exercise my brain or my memory. I did not dance on this day
11/21: I followed my plan. I ate well, I exercised my brain during class, and I exercised my body. I danced for four hours today.
11/22: I followed my nutrition plan and my exercise plan but I did not exercise my brain.
11/23: Did not follow health plan at all except for my water plan. I only got a few hours of sleep
11/24: Did not follow health plan except for water, got 11 hours of sleep.
11/25: I did not follow nutrition plan, I ate 2 meals one being panera. I danced a lot and did not mentally exercise my brain.
11/26: I only ate one meal, yellow deli. went on hike. Did not exercise brain.
Week 4 Reflection
This week has been difficult because of the holidays, but at the same time I feel really good about this week. I think that I am improving. Even though I do not follow my health plan completely, I am still making progress. This week, I lost a lot of sleep but I was very active. I stayed up on black friday, but I also went camping. Overall, I did well with my nutrition plan. I am really good at not snacking, but I often do not eat enough throughout the day. I always only drink water or tea. I often find myself feeling more lively after drinking water. For example, after I have a large glass or water, I feel more alive and energetic. For my physical plan, I followed it pretty well and I only did not exercise two days out of the week. I danced a lot and went on a lot of hikes. Hikes are equivalent to, if not more energy consuming than dancing for an hour. The hikes I went on in julian, were often more than an hour long, sometimes even three hours long. I only had the chance to exercise my brain once this week. I meditated once this week on wednesday. Other than that, I did not do any memory exercises.
11/27: I followed the plan perfectly today. I ate two large meals, healthy meals. I hiked and walked for at least an hour. I also meditated for about ten minutes.
11/28: I did not follow my nutrition plan, I ate two meals, one large one (thanksgiving dinner) and one very small one, breakfast. I walked for about seven hours while I was black friday shopping. I got exercise, but I did not get any sleep.
11/29: I received three hours of sleep. I did not follow my nutrition plan, I walked a lot.
11/30: I ate four meals, hiked for about two hours, the hike was refreshing to the mind, but I did not exercise my memory skills.
12/1: I ate three meals, including MXN. I hiked for three hours. I did not meditate or exercise my memory.
12/2: I did not follow my plan at all. I ate three meals. I did not exercise, except for walking, and I did not meditate or exercise my brain. I went to a football game, causing my eating schedule to be different.
12/3: I followed my health plan, even though I ate out twice, I still ate four meals.
I found that it is very difficult to stick to a plan that has multiple aspects to each category. I think that I may have over estimated what I could handle. I did not have time to dance every day and this resulted in me writing a lot of “no’s” on my chart. I did not accomplish my goal of feeling healthy because I actually feel worse than I did when I started the health plan. I think if I would have followed the “only eat out twice a week” rule, I would feel ten times better. I did improve my heart rate, my BMI stayed the same. I do feel way less stressed, but I have been getting minimum sleep.
In order to obtain optimal fitness, I need to completely cut out the fast food. I need to continue to only drink water and tea. Dancing is not cutting it anymore. I think that I need to start running. Maybe a mile a week. My mental health is good, but I do need more sleep. In order to prevent cardiovascular disease, I need to continue with my plan in order to complete this. I think that if my family were to read this health plan, they would re-consider the things that they eat. I think that it would open a new door into their lives and they would change themselves for the better. I think after this experience, I will try to eliminate fast food completely from my nutrition life to benefit myself. I learned that it is really difficult to stick to a plan perfectly, I broke my plan many times, but I would like to try this again having less, more reasonable goals.
With my health plan, I hope to prevent heart disease, but specifically heart attacks and clogged arteries. My family will hopefully learn from this project and understand that the way they treat their bodies is the way that their bodies will treat them. I will emphasize that how you care for your body is how your body will care for you. Diet and lifestyle can be the difference of ten to forty years of life. I come from a long line of heart disease from heart attacks to triple bypass surgeries. I am hoping that the disease will stop here.
During the course of the health plan, I changed and monitored many different things in fitness and health for myself. In nutrition health, I continued to be a vegetarian, but I wanted to cut out fast food. I limited myself to eating fast food twice a week. I wanted to only drink water and tea and eat four meals without snacking. For my physical health, I wanted to try to run 10 minutes a day and dance for an hour a day. For my mental health, I wanted to take one day a week to not think about school at all. I also wanted to continue to participate in class meditations and meditate more on my own.
My past and current fitness health in the musculoskeletal system is good. I have a strong upper body from dancing and I am also flexible. A lot of my muscles are stretched frequently, leaving my body flexible and free of tension. My cardiovascular system is also healthy. I dance five hours a week, which makes my heart rate exercised for two hours at a time. I am unhealthy in the digestive system. Even though I am a vegetarian, I eat a lot of fast food. I have noticed myself becoming progressively unhealthy. Nervous system is normal. I have a high pain tolerance but I have a lot of anxiety from school.
I will measure my nutritional and physical health by measuring my BMI (body mass index) and my BPM (heartbeats per minute). I will compare this to the last day. Daily, I will measure how many meals I eat a day, I will make sure I dance for one hour, and I will take one hour a day to not think about homework in order to relieve stress. Weekly I will measure how many times I eat out a week, exercise seven hours a week, and take one day to not think about homework. On the end date, I will compare my BMI and BPM.
My goals for nutrition is to lose 5 pounds, but I also want to feel healthy. Weight does not matter to me as much as how I feel. My physical goal is to improve my heart rate to prevent cardiovascular disease. My mental goal is to improve my memory, and get more sleep to hopefully have less anxiety and stress.
This plan will prevent cardiovascular disease because the exercise will improve my heart rate. Not drinking soda lowers cholesterol, and not eating fast food reduces chance of heart attack and stroke.
Week 1 Reflection
Adjusting to my new lifestyle has been extremely difficult. I do not feel accomplished as of last week. I struggled a lot and it has taken a toll on my confidence. Overall, I was able to keep up with my physical plan. I exercised more than my plan asked for. I danced for more than two hours a day instead of one and I am keeping up with my plank challenge. I did not keep up with my nutrition log. I was really good about only drinking water and tea, but I ate out 9 times instead of two times. I did all of the mental exercises in class, but I did not complete any of them outside of class, also, I rarely got enough sleep. My goal was seven hours per night and I received four hours one night and ten hours the next. I was pretty good about not snacking but I often had less than four meals which is not good. I did however, shop at a farmer’s market and I made fresh kale and sauteed vegetables for two nights this week. I went on a mini vacation this week to LA and san francisco. I was unable to make my own food, so we ate our meals from fast food and restaurants. I feel guilty and I am upset that I was not able to eat good, homemade- food. It threw my body off a little bit and I often felt sluggish and short tempered. I am excited to have a home-cooked meal tonight.
11/6: I only danced for 45 minutes and received less than 45 minutes of sleep.
11/7: No mental activities in class. I ate out once.
11/8: Drank soda, ate out twice.
11/9: I danced for 5 hours, ate out twice, received less than 7 hours of sleep.
11/10: I only ate two meals, I ate out twice.
11/11: I only ate two meals and I received less that 5 hours of sleep.
Week 2 Reflection
This week has been a huge improvement for me. Last week I barely stuck to my nutritional plan because I was on vacation and it was a drastic change for me, this week I feel much better about my nutrition plan. I improved a lot in terms of eating fast food. This week, I only ate out seven times instead of nine times. I only drank water and tea. I am really good at sticking to this part of my health plan. I haven’t snacked at all. This does not seem to be a problem for me. I am finding it very easy to not snack. This is surprising to me because pre-health plan, I was a big snacker. I am pretty good at eating four meals a day, but it is hard when my schedule is changed around and I am not able to eat right after school. I am doing okay with dancing one hour a day. It is easy when I have dance but when I do not go to dance I find it hard to be motivated to dance for an entire hour. But when I do go to dance, I dance for more than two hours. I think that dancing some days for longer makes up for the days that I did not dance. I have a big problem with lack of sleep. I do not usually get a lot of sleep, but this week has been especially bad. I did not get my seven to eight hours of sleep. I was going to bed around one and waking up at six every morning. Sleep deprivation has taken a huge toll on my mental ability to focus in school and to keep my stress levels low. In class, I have been doing really well with the meditations and the focusing sessions. Overall, this week was an improvement, but I still believe that I have a lot to work towards, especially in the nutrition plan portion.
11/12: I followed the plan to it’s requirements and everything went perfectly. I paid close attention to what I was eating but I did eat out once, I was close to a perfect day.
11/13: I did not dance for a full hour. I followed my nutritional plan in the sense that I only ate four meals and I did not snack, but I did eat chic-fil-a and panera in the same day. I felt guilty after doing so.
11/14: I followed the plan. I got less sleep and I ate a really small breakfast. I ate out at rubios.
11/15: I did no physical activity, but I stuck to my nutrition plan.
11/16: I only ate two meals and i only got 5 hours of sleep.
11/17: I did not exercise, I only ate three meals, and I got less sleep than I wanted to.
11/18: I followed the plan perfectly, ate out once.
11/19: I did not get seven hours of sleep, I did not do any mental exercised.
Week 3 reflection
Overall, this week has been difficult because of thanksgiving break. When I dont have some sort of routine to my day it is really hard to stick to the health plan. I find it really easy to not eat four meals because my sleeping schedule is off balance. Instead of going to bed at around 10 every night, I have been going to bed at 2 or 3 every night. Instead of waking up at 8 or 9 every morning, I have been waking up at 12 or 1. This causes me to eat at irregular times and to not follow my nutrition health plan. I feel like I have been doing really good not drinking anything besides tea and water. I find this really easy to follow and to keep up with. I am however, having a really hard time eating four meals a day with no snacking. I always end up eating three or two and I wont snack but I will eat irregularly. My biggest problem is eating out or takeout food. I have eaten out every day this week at least once. I can tell it is taking a toll on my mental health and physical health. I find myself being tired a lot and really sluggish. I think part of the problem is that my parents work everyday so it is up to me to make my own breakfast and lunch and I get lazy and driving to taco bell becomes more appealing than making a healthy lunch. Dinner is usually homemade.
11/20: I followed my nutrition plan perfectly. Since I was not at school, I did not exercise my brain or my memory. I did not dance on this day
11/21: I followed my plan. I ate well, I exercised my brain during class, and I exercised my body. I danced for four hours today.
11/22: I followed my nutrition plan and my exercise plan but I did not exercise my brain.
11/23: Did not follow health plan at all except for my water plan. I only got a few hours of sleep
11/24: Did not follow health plan except for water, got 11 hours of sleep.
11/25: I did not follow nutrition plan, I ate 2 meals one being panera. I danced a lot and did not mentally exercise my brain.
11/26: I only ate one meal, yellow deli. went on hike. Did not exercise brain.
Week 4 Reflection
This week has been difficult because of the holidays, but at the same time I feel really good about this week. I think that I am improving. Even though I do not follow my health plan completely, I am still making progress. This week, I lost a lot of sleep but I was very active. I stayed up on black friday, but I also went camping. Overall, I did well with my nutrition plan. I am really good at not snacking, but I often do not eat enough throughout the day. I always only drink water or tea. I often find myself feeling more lively after drinking water. For example, after I have a large glass or water, I feel more alive and energetic. For my physical plan, I followed it pretty well and I only did not exercise two days out of the week. I danced a lot and went on a lot of hikes. Hikes are equivalent to, if not more energy consuming than dancing for an hour. The hikes I went on in julian, were often more than an hour long, sometimes even three hours long. I only had the chance to exercise my brain once this week. I meditated once this week on wednesday. Other than that, I did not do any memory exercises.
11/27: I followed the plan perfectly today. I ate two large meals, healthy meals. I hiked and walked for at least an hour. I also meditated for about ten minutes.
11/28: I did not follow my nutrition plan, I ate two meals, one large one (thanksgiving dinner) and one very small one, breakfast. I walked for about seven hours while I was black friday shopping. I got exercise, but I did not get any sleep.
11/29: I received three hours of sleep. I did not follow my nutrition plan, I walked a lot.
11/30: I ate four meals, hiked for about two hours, the hike was refreshing to the mind, but I did not exercise my memory skills.
12/1: I ate three meals, including MXN. I hiked for three hours. I did not meditate or exercise my memory.
12/2: I did not follow my plan at all. I ate three meals. I did not exercise, except for walking, and I did not meditate or exercise my brain. I went to a football game, causing my eating schedule to be different.
12/3: I followed my health plan, even though I ate out twice, I still ate four meals.
I found that it is very difficult to stick to a plan that has multiple aspects to each category. I think that I may have over estimated what I could handle. I did not have time to dance every day and this resulted in me writing a lot of “no’s” on my chart. I did not accomplish my goal of feeling healthy because I actually feel worse than I did when I started the health plan. I think if I would have followed the “only eat out twice a week” rule, I would feel ten times better. I did improve my heart rate, my BMI stayed the same. I do feel way less stressed, but I have been getting minimum sleep.
In order to obtain optimal fitness, I need to completely cut out the fast food. I need to continue to only drink water and tea. Dancing is not cutting it anymore. I think that I need to start running. Maybe a mile a week. My mental health is good, but I do need more sleep. In order to prevent cardiovascular disease, I need to continue with my plan in order to complete this. I think that if my family were to read this health plan, they would re-consider the things that they eat. I think that it would open a new door into their lives and they would change themselves for the better. I think after this experience, I will try to eliminate fast food completely from my nutrition life to benefit myself. I learned that it is really difficult to stick to a plan perfectly, I broke my plan many times, but I would like to try this again having less, more reasonable goals.