Holistic Wellness   全面健康

·  A combination of physical, emotional, intellectual, social and spiritual well-being, as well as life role satisfaction.    全面健康是身体、情感、智力，社交以及心灵的健康，同时也包括称心的生活角色。

· Has to do with the condition of your body; taking care of your body

与个人身体情况相关；照顾自己的身体

·        Diet/Nutrition    饮食/营养

·        Exercise    锻炼

·        Hygiene    卫生

·        Sleep    睡眠

·        Avoiding risky sexual behaviors    避免性方面危险的行为举止

·        Limiting exposure to environmental substances

限制接触环境性有害物质

·        Restricting the intake of harmful substances    限制摄取有害物质 

1. Diet/Nutrition    饮食/营养
   1. Food pyramid (see page 14)   食物金字塔（参考14页）

                                                               i.      Remember: one serving is about one handful  

记住：一份大约是一把

1.  
   1. Meet the Fats    脂肪

                                                               i.      The Bad Fats    有害脂肪

·        Saturated fats: these are food from animals

饱和脂肪：来自用动物做的食物

o       Meat, butter, cheese, and cream

肉、黄油、奶酪，以及奶油

o       Many baked goods, such as cakes, biscuits, and pastries

烘烤的食物，如蛋糕、饼干，以及馅饼

·        Trans-fatty acids: these come from a process called partial hydrogenation and from meat products and dairy food.   

反式脂肪酸：产生于称为部分氢化的过程，来自肉类及奶制品。

o       These are the ones found in fast food

这些都是快餐使用的

                                                             ii.      The Better Fats    更好的脂肪

·        Monounsaturated (oleic acid, omega-9)

不饱和的 （油酸，欧米茄-9）

o       Nuts, avocadoes, rapeseed oil, olive oil

坚果、鳄梨、菜籽油、橄榄油

·        Polyunsaturated (omega-3, omega-6): cannot be made by our bodies, so we need to eat them

      多未饱和的（欧米茄-3，欧米茄-6）：不能被身体

      造，所以需要吃

o       Some meats, sunflower and corn oils, some vegetable oils such as flax, rapeseed and fish oil

o       某些肉类、葵花籽及玉米油，某些蔬菜油，比如亚麻，油菜籽，以及鱼油

1. Exercise    锻炼 (slide 幻灯片)

1. Sleep    睡眠 
   1. Sleep is more than just a block of time when you are not awake.

睡眠不只是一段你不醒着的时间。

1.  
   1. It has distinctive stages that cycle thru the night, each with different brain activities necessary to maintain good health and have optimal brain performance.

它包括每晚循环的一些特定阶段，每个阶段都有不同的大脑活动，对于维持良好的健康及大脑的最佳表现是必要的。

1.  
   1. Most adults need 7-8 hours of sleep every night, teens need at least 9.

大多数成年人每晚需要7-8小时睡眠，孩子需要至少9小时。

1.  
   1. Why sleep is good for you:    为什么睡眠对你有好处：

                                                               i.      Performance – sleep is needed in order to think clearly, react quickly, and create memories.    

表现—睡眠对于思路清楚，反应敏捷，以及记忆力是必须的。

                                                             ii.      Mood    情绪

                                                            iii.      Health    健康

How to get a good night’s sleep    如何有良好的夜晚睡眠：

                                                           iv.      Stick to a sleep schedule, even on weekends.

坚持睡眠时间表，即使是周末。

                                                             v.      Avoid exercising closer than 5-6 hours before bedtime.

避免在睡觉前5-6小时内锻炼。

                                                           vi.      Avoid caffeine and nicotine, as they are stimulants.

避免咖啡因及烟碱，因为它们是刺激性的。

                                                          vii.      Avoid alcoholic drinks before bedtime – it might help you to fall asleep, but keeps you in the light stages of sleep, causing you to wake up in the middle of the night.

避免在睡觉前喝酒—可能能帮助你睡着，但却使你保持在轻度睡眠阶段，使你在半夜醒来。

                                                        viii.      Avoid large meals or beverages late at night. A large meal may cause indigestion, and a large beverage will cause you to have to go to the bathroom in the middle of the night.

避免半夜很晚时大吃大喝。大吃会引起消化不良，饮料喝的过多会导致你半夜去卫生间。

                                                           ix.      Don’t take naps after 3 pm, and keep naps under one hour.

3点之后不要睡午觉，并且午睡在1小时之内。

                                                             x.      Relax before bed – read, listen to music.

睡前放松—阅读、听音乐。

                                                           xi.      Take a hot shower before bed. The drop in body temperature may help you feel sleepy, and will help you to relax.

睡前洗热水澡。体温下降会帮助你感到困，并且放松。

                                                          xii.      Have a good sleeping environment – eliminate as many distractions as possible, such as noise, bright lights, a TV or computer, or excessive heat.

良好的睡眠环境—尽可能减少分散注意力的事物，比如噪音、光亮、电视或电脑，或过高的温度。

                                                        xiii.      Have the right sunlight exposure. Daylight is important in regulating daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes every day.

有适当的日光。日光对于每天规律的睡眠模式很重要。试着每天半个小时到外面自然的日光中。

                                                        xiv.      Don’t lie in bed awake. If you are still awake after 30-60 minutes, get up and do some relaxing activity until you feel sleepy.

不要醒着躺在床上。如果30-60分钟后你还醒着，起床做些放松的事情到你感到困了为止。

                                                         xv.      See a doctor if you have trouble sleeping.

如果有睡眠问题可以去看医生。

1. Avoid abusing drugs or alcohol    避免吸毒或酒精
   1. Cancers caused by smoking    吸烟引发的癌症

                                                               i.      Lung cancer    肺癌

                                                             ii.      Cancers of the mouth and throat    口腔癌及喉癌

                                                            iii.      Bladder cancer    膀胱癌

                                                           iv.      Breast cancer     乳腺癌

                                                             v.      Cervical cancer    子宫癌

                                                           vi.      Colon cancer    结肠癌

                                                          vii.      Kidney cancer    肾癌

                                                        viii.      Leukemia    白血病

                                                           ix.      Liver cancer    肝癌     

                                                             x.      Esophageal cancer    食道癌

                                                           xi.      Pancreatic cancer    胰腺癌

                                                          xii.      Stomach cancer   胃癌 

Social Effectiveness    社交效力 

1. Interacting successfully with people    与人们相处融洽

1. Developing and maintaining intimacy with friends and loved ones

发展并维持与朋友及爱人的亲密关系

1. Developing respect and tolerance for those with different opinions and beliefs

培养对有不同意见及信仰的人的尊重和容忍

1. Developing healthy sexual behaviors    在性方面培养健康的行为举止

1. Developing an interest in humanity as a whole and for the environment

培养对人类整体及环境的兴趣

?Personal Reflection    个人思考

• Think about these questions and write down your thoughts. No one will read these but you.   思考下列问题并写下你的想法。除了你没有人会阅读这些内容。

o       How do you treat people in your class?    你如何对待班上的同学？

o       How do people treat you?    他们如何对待你？

o       Do you get along with your peers?    你与同辈人相处的融洽么？

o       Do you have close friends?    你有亲密的朋友么？

o       How do you get along with your parents?    你与父母相处的如何？

Emotional Well-Being    情感健康 

1.      The ability to recognize, accept, and express feelings

认知、接纳，及表达情感的能力

2.      Expressing emotions appropriately    恰当地表达情感

3.      Developing positive self-esteem    培养积极的自尊

4.      Managing stress    管理压力

5.      Accepting personal limitations    接受个人局限性

6.      Seeking the support of others    寻求他人的支持

Intellectual Wellness    智力健康 

1. A state in which your mind is engaged in lively interaction with the world around you.    你的头脑与身边的世界活跃互动的状态。

·        Involves unbridled curiosity and lifelong learning

无限的好奇心及终身学习

·        Means that you can apply the things you have learned

意味着你能够应用自己所学到的东西

·        Means that you can create opportunities to learn more

意味着你可以创造更多的学习机会

·        Includes learning to deal with new challenges effectively

学习有效处理新挑战

Spiritual Journey    心灵之旅 

Spiritual wellness is the willingness to seek meaning and purpose in life, caring and concern for others, and commitment to a force greater than oneself.

心灵健康是指自发寻求人生的意义和目的，关心及关注他人，并且委身于比个人更大的力量。

1.      Developing our spiritual nature to its fullest potential.   

将我们的心理潜能发挥极至

2.      Discovering and articulating our own basic purpose in life.   

发现并实现人生目标

3.      Learning how to experience love, joy, peace and fulfillment.  

学会如何体验爱、喜乐、和平、满足

4.      Helping ourselves and others achieve their full potential.    

帮助自己和他人发挥最大潜力

5.      Understanding our inner self:       Exploring our moral conscience

了解内在的自我：探寻自己的良心

Example  举例: Two dogs  两只狗

6.      Definition: Deep within himself, man discovers a law which he must obey, namely to do good and to avoid evil. By this inner law, a person‘s reason judges the morality of his or her actions (past, present, or future).

定义：在内心深处，人们发现自己有必须遵守的法则，也就是行善而不是作恶。人的理性根据这些内在的法则，判断自我行为（过去的，现在的，和将来的）是否符合道德。

Life Role Satisfaction    称心的生活角色

1. Understanding, fulfilling, and integrating all of our life roles.

了解、实现，并整合自己所有的生活角色。

1. Understanding our personal strengths and weaknesses.

了解个人的优势和不足。

1. Preparing and making use of our gifts, skills and talents in order to gain purpose, happiness and enrichment in life.    培养并使用自己的天赋、技能，及才干来实现人生的目的、幸福及丰富。

1. Carefully preparing for each life role, including marriage and parenthood.

精心预备每一个生活角色，包括婚姻及亲子