Analysis of Information

The focus of my research links to the Areas of Interaction, Health and Social Education. Here, I need to focus more on how to make people aware to stay healthy (the content) instead of the creation of the book (which links to Human Ingenuity). Both of this Areas of Interaction (AOI) plays an important role to the final product. When I saw books in bookstores about healthy life, it is harder for me to find that focuses on teens. This made me interested to do some research on healthy life that focuses on teens and present it in a form of a book.

About the format
I did a pre-survey to 25 of my target audience (teenagers aged 13-17) asking them several question on their expectation towards the final product. The reason why I asked them is to make sure they would actually read the book instead of flipping the pages around. From the result, I could conclude they want colorful colors, pictures and modern style design. By this way, I could have some picture on what my target audience expects.
I did some research to find out the characteristic of a good book. A good book is something that will stand out in the memory of the readers (Locke, Jennifer). A good book provides the reader with the knowledge they seek and in a way, they can absorb and understand the content easily. It also provides the reader with reading experience (Hamilton, Gordon). A good book should have proper introduction that takes the reader’s attention so that they have excitement to read more and have proper grammar (Morgan, Brittany L.).
From this information, I learn that I will need to create a book that have the characteristics of a what good book have. Mainly, it should be something memorable, gives knowledge have creative design, use many colors and have good introduction that takes the reader’s attention. By having these characteristics, it would end with a great book.

About the Content
I did a pre-survey to 25 of my target audience (teenagers aged 13-17) asking them several question about their lifestyle. The purpose of this survey is to see their understanding on healthy life. From the survey result, I could conclude that they have the knowledge to live a healthy life but it is just the matter of applying it in their daily lives. I feel that they have good knowledge but it would be useless if they do not apply it to their life. Looking back to the aim of my AOI, Health and Social Education, “How am I changing?” it relates to my goal on making awareness to the target audience.
From knowing this, I decided to research the content of my project from internet, book, magazine, interview, video, and newspaper. Our body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum (Margolin, Lisa). I learn that to live a healthy life, we need two major things. We need to have healthy eating and exercise. In teenage stage, teens gain about 20% of adult height and 50% of adult weight (Paul, Maya W). I found this fact interesting. From this fact, I could learn that what we do in our teenage stage, we will bring it to our future. This is something useful for the content of my book.
Getting deeper in the research, I also try to find what a healthy eating is. It is a way of balancing the food that we eat in order to keep our body strong, energized and well feed, there are lots of benefits that we get from eating healthy food such as having enough energy, stay strong and more. Healthy eating also includes, take regular meals, balance nutrient, not skipping meals, avoid sugar, and avoid diet thinking. (Healthy Eating). A magazine article from sastika fit publication shows that one important meal that we need to consume is breakfast. People who take regular breakfast has more concentration, manage body weight, and better cholesterol (Sarapan = Memulai Hari Dengan Baik).
There are specific amount of calories, proteins, calcium and irons that teens’ body need. The amount of calories that boys need is 2500 – 2800 grams while girls needs around 2200 grams each day; 45 – 60 grams of protein each day; 1200 mg of calcium each day; and 12 mg of iron for boys and 15 mg of iron for girls each day (Paul, Maya W). Choosing food is important for teens. The food that they consume should be rich in energy and nutrients, plenty of starchy carbohydrate, at least five portions of fruit and vegetables, two portions of dairy products, two servings of protein, not to many fatty food, and take regular exercise (BBC - Health: Healthy Eating for Teenagers). You can control your portion of eating by using “divided plate” which contains of 1/4 carbohydrate, ¼ protein, ½ vegetable (Gavin, Mary L). A way to make healthy choice is eat a piece of fruit a day, drink more than 2 glasses of water a day, chose whole meal or whole grain bread instead of white bread, move the visible fat from raw meats, grill instead of frying, and eat slowly. You could also have variety of food type such as cereals, meat and fish, fruit and vegetables, dairy, and water. When you break this a part, there are lots of variation you could have (Teen Health - Health Topics - Healthy Eating).
When you feel hungry, be careful! There are two types of hunger, emotional and physical hunger. Emotional hunger is when we feel hungry suddenly, tends to eat more than normal portion, and cause guilt. Physical hunger is when we tends to come on gradually and can be postponed, can be satisfied with any number of foods, stop eating when full, does not cause any feeling of guilt (Stehl, Meredith Lutz).
Teens are at a high risk of developing anorexia, bulimia, or binge eating disorders. (Paul, Maya W). Many teens are dissatisfied with their weight. To avoid gaining weight, they skip meals; avoid red meat, snacks and sugary foods (BBC - Health: Healthy Eating for Teenagers). This is not a good way of living. Teens should not take diets. When we stop eating, we stop giving our body the goodness it needs to stay healthy. When dieting in the age of 12 – 17, it leads to weak bones. It could lead to poor intakes of folic acid and iron. These particles are nutrients that prevent us from anemia. Instead of dieting, we could improve our daily diet like eat fruits and apply dinner-plate size to your daily meals (Healthy Eating for Teenagers).
Getting the right amount of exercise can rev up energy levels and help improve our mood. Experts recommend that teens should get 60 minutes or more of moderate physical activity each day and try to do some stretching activity in the morning, lunch and after school (Gavin, Mary L). The reason for that is because exercise benefits every part of the body including the mind, it help some people sleep better, to look better, help people lose weight and lower the risk of disease and help a person age well. Tough, too much of a good thing is not good. The maximum amount of training in a week is five days with at least two to three months break per year (Gavin, Mary L).
Teen athletes have unique nutrition needs. They need extra calories to have enough energy for their sports performance and growth. The calories that they need depend on how active they are. They mostly need around 2,000 to 5,000 calories each day (Gavin, Mary L). The consequence if they do not fulfill the calories needed for their body, it would end with less quality of performance and risk in breaking the building of muscles. Muscle growth came from regular training and hard work. Athletes need to concentrate on consuming healthier fat in vegetable oils because fatty food digests slowly.
When doing an exercise, enough drink is important. What you should drink are drinks like mineral water, sweet tea, and sport drinks (Simanjuntak). In one of the newspaper article, it shows that when your body is lack out of liquid this is when dehydration happens (Saji, September 2010, Pg. 10). Try to drink before and after exercise and every 15 to 20 minutes during exercise. The best drink to drink is mineral water. When having a sport game, try to eat carbohydrates and protein after intense activity, take fruits and sport drink. Carbohydrate and protein are good source of energy (Food Standards Agency - Eat Well, Be Well - Sport and Exercise). Remember, when it is a ‘game day’ eats a meal 2 – 4 hours before the game because it takes time for the body to digest the food and eat snack less than 2 hours before the game (Simanjuntak). Smart snacking such as fruit can help you to keep going until your full meal is (Gavin, Mary L). The cause of eating too soon is making the stomach cramps and sick. (Gavin, Mary L)
When you want to pick a sport, try to pick the right one. According to an interview with Coach Alex Simanjuntak, one of the coaches from Sekolah Pelita Harapan Sentul City, he said that we need to see what talent you have then you will be able to choose the kind of sport that you like. You should consider to your workout personality solo sports/doing things alone or shared motivation/being a team; have good plan and consideration; consult with someone who understand the exercise; and check your health condition (Gavin, Mary L). Some simple exercises include walking, using stairs instead of elevator. When exercising, find an activity that gets your heart beating faster quickens your breathing and makes you sweaty (Gavin, Mary L).
Not only the food and exercise matters to our health. Sleeping also affects the health of teens. Based on a video made by National Sleep Foundation Teen Study shows that “51% have driven drowsy; 28% fall asleep once a week during school; 22% fall asleep doing homework and 54% go to bed at or after 11 pm on school nights. They end up with sleeping during 1st period of class and need to consume energy drinks and coffee to keep them awake. (Dr. Breus on Teens and Sleep Deprivation)
From the information above, I finally understand deeply about having a healthy life by doing two major things, which are eating healthy food and doing sport/exercise. I realize that not all teens know the knowledge behind healthy life. I believe these information need to be included in by book to create a sense of awareness.

Relation to the HSE
Through the research that I have achieved, I have certainly included all the keys of HSE. For the question, “How do I think and act?” I believe that we actually have the knowledge but it is just the matter of applying it in our daily lives. This question could be link to my goal, which is to give awareness for teens to live a healthy life. When trying to link it with the second question “How am I changing?” it links by how our actions change. When knowing the consequences, it inspires me to change the way of life that I am having right now especially with the way I eat and the food I eat. This also links with the question “How can I look after myself and others?” since I also need to see what impact will I make after I finish my book. Based on the fact in teenage stage, teens gain about 20% of adult height and 50% of adult weight (Paul, Maya W). What this mean is that what we did in our teenage stage will affect our live in the present. This fact motivates me to take care of my live and hope that it motivates the readers too.