Week 11~Conclusion and Personal Reflection~

This week is week 11. Finally, my behavior change blog will end soon. All the posts are from week 3 to week 10.

This is the last post for this blog. Is it sound sad?
Actually NO because leading a health lifestyle never end until the end of the day.

I like this type of blog because I can review my behavior changing and the achievement.

Review:
Week 3 and 4: failed to drink 2.5 L water + 2 colours of fruits
Week 5: drank 1.5 L water + refused to eat papayas
Week 6: drank 2.25 L water + 4 colours of fruits
Week 7: drank 3 L water + 10 mandarin oranges
Week 8: drank 2.5 L water (achieved) + 4 colours of fruits
Week 9: drank 2.5 L water (achieved) + 4-5 colours of fruits


When I scroll and see the posts from January to March, I had changed to become more healthy and liked to eat fruits. I had less constipation because I drank a lot of water and ate fruits. I was so touched that I had made so much effort to do all of these action. I will continue to maintain this good behavior in the future.

Thank you for Mr James. All other subjects assignment were paper work. On the other hand, this assignment was quite interesting and let me changed my behavior. Moreover, I learnt BLOGGING!!!!

Thank you for my friends to view my blog and left comments here.

Thank you for my mum to buy the fruits from night market.

Thank you for myself to complete this behavior changing blog.

Conclusion
Success with changing behavior
Say No No to ConStiPaTioN

I like this sense of satisfaction. I had did my best to prepare, take action and maintain it. The effort was same as the diligence in my study.

In a nutshell, it was another fulfillment in my life!

Questions and Answers Section~~

Thank you, my friends for your responses.

Here are my references answer and so sorry for late reply

1.Questions from Sakura:
how are you going to test out that you are facing constipation or not in the future?

Answer : This is the good question because we also need to test the result quantitatively. Well, this is subjective feeling and the answer only I know in my toilet and cannot take photo for it.
Haha... joking ~joking~

Correct answer: Well, actually i can calculate the time taken for the bowel movement. If more than 15 minute means that I had constipation. Another measurement is when I felt painful for my bowel movement then I need to eat more fruits.

I actually did not want to measure the time taken for the bowel movement. I prefer to measure it whether i had painful or normal bowel movement. Frankly to said that, actually it was very easy to detect it whether my anus painful, bleeding or easily expel from my body.

2.Question from Ezy:
Is drinking wine enzymes daily good? Jeez, I just simply love to drink it, everyday... Home made by my mum ^^

Answer: Thank you for your question. Actually you need to let me know what type of enzymes. Enzymes are acted for proper digestion and good digestion (relies on the right enzymes) in the right amounts being at the right place and time. Some enzymes are manufactured by plant or animal cells or yeast. Hence, it depends on the ingredient of the enzymes and the right time to drink it. For example, some pill cannot eat before meals.

THANK YOU AGAIN FROM ME TO MY FRIENDS TO MAKE THIS BLOG MORE INTERACTION!!!!!

Week 10 ~The Transtheoretical Model

I had used one Health Psychology theory to explain my changing behavior:

The Transtheoretical Model: (Total have 5 stages)

Definition
attempts to explain and predict adherence behavior

Stage 1 - Precontemplation
Characteristics: no intention to altering my bad habits.
Explanation: I had no ideas about my bad habits and the topic to conduct in this blog. Although i had constipation, i did not have any awareness.

Stage 2 - Contemplation
Characteristics: aware about the problem, has thought to change but no action
Explanation: In this stage, I was aware about my problem and did research about the Irritable Bowel Syndrome (IBS) after our lecturer, Mr. James mentioned in class. I decided to solve this problem.

Stage 3 - Preparation
Characteristics: has though and action to do that (in prepared)
Explanation: I thought to solve this problem with mission: EAT FIVE DIFFERENT COLOURS OF FRUITS + DRINK 2.5 L WATER PER DAY. I also did some preparation like told my mother to help me buy some fruits from night market and prepared water bottle to bring to campus.

Stage 4 - Action
Characteristics: have overt action in behavior
Explanation: I took a lot of action to achieve my target every week and day. I ate some fruits like bananas, pamelo, watermelon, oranges, papayas, apples, mango ......
I also drank a lot of water because weather too hot .....and finally i ACHIEVED IT!

Stage 5 - Maintenance
Characteristics: Tries to sustain and resist temptation to relapse
Explanation:this stage very hard to achieve because need to maintain weekly and daily. Sometime, i will relapse and propel back into previous stage.

Week 9~Maintaining

Frankly said that, I like to have exam rather than doing assignment because when exam I have a lot of time to sit in front of the book and study. When I was studying, I had enough time to drink water and eat fruits at the same moment. Hehe, this is another funny reason for me to achieve my target~

This week also same as last few week: Fruits that I have eaten are oranges, bananas and watermelon. However, this week add one more fruits: YeLLoW MaNGO^^

Again and again, I still maintain my target which have to drink at least 2.5 L water per day and eat 5 different colour fruits....

However, i can only achieved four different colours of fruits: Orange, Yellow, Green and Red

Conclusion: 2.5 L water achieved and already ate 4 different colours of fruits(watermelon, oranges, bananas and mango)

* some of the mango were yellow and green
* some of the watermelon were yellow or red

Week 9 episode 2~PaMeLo (ACHIEVED)

Wow, today is my dad birthday^^

Dad, HaPpy BirThdaY!!!

Thank you for buying PaMeLo from Ipoh when you were outstation!!!

Here are the pictures for PaMeLo:

Pamelo is a type of fruits which green,large, pear-shaped fruit has lemon-yellow skin and pale white or red flesh.

With the pith acting as a casing, the juice sacs of the pulp are easily removed from the segments.

I like the feeling when remove the juicy sacs one by one from the casing...Hehe...

Oh, i had achieved my TaRGeT!!! 5 different colours of fruits in week 9!!!

Week 9:
oranges, bananas, watermelon, mango and pamelo

So conclude that I achieved 5 different colours of fruits in week 9!

SUCCESS!!!

Week 8 Episode 2~Shaping BeHaVior

Wow, today I achieved to eat four colours of fruits.

Today is Friday and my neighbourhood here has night market.

Again and again, I am not pro in choosing fruits. Hence, my mum went to night market alone to buy the fruits for me. Thanks, mummy~

She bought bananas and mango.










Total RM 12.00

Bananas in yellow and mango in green. Of course, I took my own sweet time to enjoy eating the fruits because today no class.

In this Saturday morning, i had my breakfast with my brother at Jalan Kolam Air. I bought jambu merah, means Cleistocalyx (scientific name). Oh, 1 packet costs for RM 2.00, so expensive.

Then, I still eat for watermelon in the evening. However, I did not know where the watermelon come from. It was not bought by my mum.

So conclusion,
Bananas-yellow
Mango-green
Jambu Merah-pink
Watermelon-red

I am so disciplined and drink water more than 3 L per day. I must shaping and maintain this good behavior.

Yeah^^

Week 8~ 1 of the Targets Achieved

The target that I need to drink 2.5 L water per day was achieved.

Within week 7 until now, I drink a lot of water because the weather is too hot.

Although I achieved more than 3 L water per day, but I still have no time to buy the 5 different colours of fruits.

With the beginning of week 8, suppose to have taking the action already and maintain a good behavior. However, I still cannot maintain it.

Nevertheless, this Friday is public holiday.

I hope that I can buy some fruits from night market and achieve my target and mission.

The end of week 7~ DiFFiCuLTY

I really feel that shaping a new and good behavior is difficult.

The passion and willingness to change is also another stressor in my life.

The continuous effort to eat fruits and drink water is not easy to maintain.

One of the stress factor is the continuous changes in my life.

I did not have time to buy fruits and have my lunch, so water also drink fewer and fewer.

The time saves for sleeping...

So conclude that I need to make effort to maintain my target!!!!

Week 7~Malaysia so HOT

16 Feb 2010

Oh, the weather was so hot. I totally achieved my target today because I drank more than 3 L liquid (include 5 100 PLUS + water).

The new year for me is quite happy and funny^^

I met my secondary friends, I was not meet them since after SPM 2007.

We visited friend's house by house, so totally volume of the water I did not calculate but sure more than the target!!

However, no matter how much water that I drank, I still felt thirsty due to my sore throat, so buy the "fisherman" to lubricate my throat.

17 Feb 2010

Wow~ I sleep more than 8 hours today and have nap in the afternoon. I go to jogging in the evening for 1 hour.

GOOD!I am maintain good habits and healthy lifestyles~

Of course, I had achieved to drink more than 2.5 L water today!

I will work hard for my five different colours of fruits......

Week 7~The 3rd day of Chinese New Year

Hohoho, Happy Chinese Year to everyone!!!

I was so crazy to say that the first day of Chinese New Year i slept for 16 hours.

The remain 8 hours i ate 10 mandarin oranges, drank more than 3 L liquids included fruit juices, carbonated drinks and water.

It was an enjoyment to sit on the chair for 2-3 hours to ate the mandarin oranges while chatting with family members.

The weather was getting hotter and hotter. Hence, must drink more water ya....

Mention the TARGET again:
1. eat 5 different colours of fruits per week
2. drink more than 2.5 L water per day

Updates:
1. already eat 3-4 types of different colour fruits per week
2. ACHIEVED

Week 6 Friday~The 1st time buying FRuiTs in Night Market

Hi, today is week 6 and Friday. My neighbourhood here has nigh market every Friday.

I am so excited to wait until 5 pm because I decided to buy some different colours of fruits.

I am also extremely joy because tomorrow is Chinese eve.

I go to the night market. It is so crowd and I buy a bag of "RED" apples for RM 5.00.

Haha...this week I can achieve four colours of fruits: RED GREEN YELLOW and ORANGE

I also manage to drink average 2 L water per day ^.^

Wish all everybody HAPPPY CHINESE NEW YEAR!!!

Week 6~Yeah!

This week is week 6. I am so happy that Chinese New Year is coming soon. This means that I have a lot of time to eat fruit at home . I will buy more fruits although the fruits are expensive.This week has a lot of improvement. On Monday and Tuesday, I managed to eat 4 type of fruits, such as pears, orange, papaya and bananas.


However, I only achieved 3 colours of fruits which are green, orange and yellow. At least, a great improvement and encouragement for myself...hehe....

The evidence that I had ate the Fruits:


This Wednesday I did not have class. I managed to drink 3 bottles 750 ml water, so total is 2.25 L water. Almost achieve the target which is 2.5 L water....

Conclude that,the mission almost almost achieved, so far so good and GaMbAtEh for myself....

The end of Week 5~Papaya waiting for Me

This Friday my mum bought some papayas. I was so happy to see the fruits,hehe...But I did not like to eat papayas. Today is Sunday, two days already, the papayas still waiting for me....Hehe...
Hence, the punishment is having a painful bowel movement at night.

This Thursday Mr James had discussed about Irritable Bowel Syndrome (IBS) . Here is the definition and symptoms:

http://digestive.niddk.nih.gov/ddiseases/pubs/ibs/

After I read it, I do not think I have all the symptoms. I just constipation only.

So conclude that, I did not achieve my target this week but gt improvement. Nevermind, it is a good starting and I will try my best to do it, CHeER... ^.^

Week 5~The LiTTLe ImPRoveMent~

Today I have classes frm 11am-6.30 pm non-stop. It is tired and feel like fall asleep when lecturer conducting the new chapter. Today I have some improvement because I drink almost 1.5 L water. This is due to our lecturer, Mr James let us break short while and the refill drinking water machine just outside the classroom which is C204.

It is so convenient for me to refill water.Hehe....hence have some improvement.
Last time I think I drink lest than 1.5L water. Water is so important to refresh our mind and lubricate our throat.

The class finishes at 6.30 pm and the UCSI shuttle bus is late. I reach my neighbourhood around 7.50 pm and I no time going back home because teaching tuition at 8 pm. I just walk to my student's house and teaching tuition until 10pm. The worst thing is, my water is finished and I still need to talk until 10pm. This is my fault again because lazy to carry the "weight" of the water.

After reach home at 10.10 pm, I am so glad that my mum bought bananas from market this afternoon. Ohh... the bananas are so tasty and I feel a sense of satisfaction because I achieve a little bit for my mission.Yummy~ Yummy~

Week 3 & 4~Progress~DuRiaN make Me SicK

20 January 2010 (Wed)
Today just ate two colours of fruits only,there were oranges and pears. Hehe, my mum prepared for me also. I know that I am a lazy girl, if my mum did not prepare for me, I don't think that I will have the opportunity to eat the fruits.

21 January 2010 (Thurs)
Today have classes from 11 am -6.30 pm non-stop and do not have break within it. I fail to achieve my target = drink 2.5 L water per day. UCSI University too cool like refrigerator, I just brought small 500 ml bottle to campus and not willing to move to refill because UCSI too cool and lazy...
Conclusion= fail to meet the target

28 January 2010 (Thurs)
Again about the fruits, I also eat the same fruits, oranges and pears, but this time add 1 more fruit, that is papaya, but papaya is same colour as oranges, so I also have only 2 colours fruits, fail to achieve my mission which is 5 types of different fruits...sobbing~

30 January 2010 (Saturday)
Today is a heavy-load day for me because I am teaching tuition for 6 hours. Recently is durian monsoon, my mum again, hehe, she is the one who likes to buy fruits for our family, she bought durians, I was so happy to know that because I could have 1 more type of fruits. I had my durians while chatting with parents in the living room.

After having it, started teaching tuition in the study room. Suddenly, I felt so hot and dizzy. The windy day make me felt so uncomfortable. The scary feeling, that was my join and bone felt like a little pain like have dengue fever. My bones and joints are pain. Fortunately, I still can speak in front of my students. At first I decided to cancel my tuition class, but at the end, I finished all the classes at 7.30 pm.

I know I was fever already. I did not have my dinner and straight went to sleep after eating 2 panadols.

Conclusion again, not necessary every type of fruits is suitable to prevent constipation.

The PurPoSe+StateMent of ProBLem+MiSsioN

The Purpose of this Blog:
1.make a direct change to my life
2. lead to a health lifestyle
3. prevent constipation
4. create health awareness

First step is Identify the PROBLEM: Why I have this unhealthy digestive problem, Constipation?

Let me think of my daily activities:
Studying
Teaching tuition
Practising piano
Breakfast, Lunch, Dinner
Taking and waiting for LRT and shuttle bus
Sleeping
sometimes doing assignments and presentation slides
Online, see newspaper online~save money and paper also^.^

Conclude that the problem that lead to my constipation is-->THE ACTIVITIES ABOVE ARE ALL SITTING!!!

Studying at school at least 6 hours, teaching tuition average 2 hours per day, practicing piano average at least 1 hours per day, So at least 8 hours are sitting on the chair

Ohhhh....I sit too long per day...My small intestine and large intestine must "exercise"...

Another problem maybe I drink too little water...sometimes feel that water is too heavy for me to bring to campus and sometime really lazy to refill the water because UCSI have 3 refill water machine only~~ Sigh,sigh, but I know that it is just a lame excuses....



So MISSION is prevent constipation:
EAT 5 DIFFERENT COLOURS OF FRUITS WEEKLY + DRINK 2.5 L WATER DAILY

WelCoMe To Health PsyChoLoGY BloG

Welcome to Health Psychology Blog!!!

This is the first time I create my blog. It is so funny and interesting in this blog because I want to change some of my behavior and lead to a healthy lifestyle.

First of all, let me brings you to the criteria of healthy lifestyle as mention in Health Psycho class. Here are the SEVEN criteria that everybody SHOULD be follow:

1.sleep 7-8 hours per day
2.eat breakfast everyday
3.rarely eat between the meals
4.at or near appropriate weight
5.never smoke
6.drink alcohol rarely or moderately
7.regularly have vigorously physical activity

All my friends' topic are about anti-smoking, loss weight, avoid junk foods, eating breakfast. I really no idea about my topic because I am fulfill the requirements as above.

Aha, after thinking and thinking, I get the idea to do in this blog. I want to change one of my shameful behavior....that is....Constipation...Wow...So good the topic ^.^



12.1.2010 ,Tuesday at 07:17pm