Done Zoo

7/27/2019 Done Zoo

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Practical

Suggestions for

Wellness

Austin Cipres

NF25

C. Betty Crocker, MPH, RD

Mount San Antonio College

Fall 2013

7/27/2019 Done Zoo


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7/27/2019 Done Zoo


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Body: 9 Components

• !"#$%&'

A< -BC DEFGHFIJ KIH LCMKFLFIJ NO DNHP QFRREC

"< )KLKRSERT ?UKRBFNLVNLT *LNQCFI ( KIH *LNQCFI . %COFWFCIWPT

(KWBCXFK

/< ?FHICP %FRCKRC NL 3KFGELC

5< 3FRBT #CCOT *NLVT 8LCCV &NJELQT ,JJR

• )*"+#,-."*$%/

A< 3ECG ONL QBC DNHP

"< -PMC " %FKDCQCR

/< ,XWCRRFYC UCFJBQ JKFIZ NDCRFQP

5< .EJKLT (CLCKGT 1FWCT 3LEFQT DLCKH

• 0&+%"A< -N LCJEGKQC HFJCRQFNI"< (NIRQFMKQFNIT 7FJB #GNNH *LCRRELCT %FKDCQCR

/< 2IQCRQFIKG $DRQLEWQFNI

5< +KYP #CKIRT 1KRMDCLLFCRT (NGGKLH 8LCCIRT [BCKQT #LERRCGR

.MLNEQR

• 1&2&./

A< -N .QNLC CICLJP

"< (BLNIFW 2IOGKSSKQNLP 7CKGQB 2RRECR

/< )CQKDNGFW .PIHLNSC

5< ;CJCQKDGCT *KGST (KINGKT KIH $GFYC $FG• 3*$4"*$%.

A< ,ICLJPT 7NLSNIC *LNHEWQFNIT (CGGEGKL )CSDLKICRT KIH NLJKI

MKHHFIJ

"< 2SMKFLSCIQ NO IEQLFCIQR OLNS QBC FIQCRQFICR

/< 7CKLQ %FRCKRCT (KIWCL

5< #EQQCLT GKLHT WBCCRCT UBFMMFIJ WLCKS

• 5067 '89

A< #EFGHFIJ DGNWVR NO MBNRMBNGFMFHR KIH JGPWNGFMFHR

"< *NNL DLKFI HCYCGNMSCIQT WBLNIFW WNIJCRQFNIT RGNU BCKGFIJ

/< 6G\BCFSCL]R %FRCKRCT LCQKLHKQFNIT CPC HFRCKRC

5< 3GKXRCCH NFGT UKGIEQRT RBLFSMT MESMVFI RCCHR

• 5067 '8:

A< .QLEWQELKG WNSMNICIQR NO WCGG SCSDLKICR

"< %CMLCRRFNIT (KLHFNYKRWEGKL %FRCKRCT %FKDCQCR

/< #GNNH UFGG DCWNSC QNN QBFI

5< 3GKXRCCHT .KGSNIT .KLHFICRT (BFK RCCHR

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5

My Nutrition Profile

;&<#=*<#"&%/• [BNGC [BCKQ *KRQK: @"^<>' VWKG• 6MMGC: @/@<A5 VWKG• -: #NIC .QCKV: _"A<>@ VWKG

• .NPDCKIR 5'9<'_ VWKG

• ?FHICP #CKIR 9A5<@" VWKG3*$4"*$%. 0*$

• - #NIC .QCKV: "5<_@ J

• .KGKH .MFIKWB IN HLCRRFIJ SKHC UFQB WBCCRC KIH CJJR: 5<"A J

• )FGV "`: /5> J• .NPDCKIR: /</5J• .EIOGNUCL .CCHR: /<"A J

>8:

• .NPDCKIR: A<>5 J• .KGSNI: <9@ J• ?FHICP #CKIR: <5' J

• - #NIC .QCKV: <@^ J• [BCKQ #LCKH: <A> J

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• ?FHICP #CKIR: 5><_" J• 6MMGC: /5<9 J

• *KRQK [BNGC [BCKQ: A><@ J• .NPDCKIR: A"<@' J

• #GECDCLLFCR: @<55J

34?*"

• 6MMGC: A9^<>9 J

• 6MMGC aEFWC: 9^<A> J• )FGV +NI 3KQ: /"<_5 J• $LKIJC bEFWC: /_<" J

• #KIKIK: A></A J

3#.&4@• *CKIEQ #EQQCL .KIHUFWB: 5'@<@_ SJ

• [BCKQ DLCKH: "9><"" SJ

• -EIK: 9"^<AA SJ

• .KGKH .MFIKWB CJJ WBCCRC IN HLCRRFIJ: 9_A<>^ SJ• )FGV "`: A9^<"/ SJ

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9

Perfect Plan Analysis (PPA).PRQCSKQFW .ESSKLP NO %FCQKLP (BKIJCR

2Q BKR DCCI KI KSK\FIJ aNELICP NO UBCLC 2 DCJKI KOQCL GNNVFIJ KQ SP WELLCIQ

IEQLFQFNIKG FIQKVC RQKLQFIJ KQ [#A KIH QBCI MLNJLCRRFIJ QN [#5< 2 QLEGP HN INQ

DCGFCYC QBKQ SNRQ MCNMGC KLC CYCI KUKLC NO UBKQ QBCP KLC MEQQFIJ NL INQ MEQQFIJ FI

QBCFL DNHFCR CKWB HKPT KIH UBKQ K BEJC FSMKWQ K HFCQ WBKIJC WKI SKVC FI NYCLKGG

UCGGICRR< cEFQC BNICRQGPT 2 HN HCRFLC QN DC BCKGQBPT KIH 2 BKYC INQ SFIHCH KQ KGG

FIWNLMNLKQFIJ ICU BCKGQBFCL ONNHR FIQN SP HFCQ< 7NUCYCLT QKVFIJ NEQ RNSC NO QBC

QBFIJR QBKQ 2 CIaNP CKQFIJ REWB KR IKWBNR KIH QKdEFQNR BKYC DCCI K DFQ eYCLPf HFOOFWEGQ<

2 BKYC GCKLICH QBLNEJB QBFR MLNWCRR QBKQ FI NLHCL QN KMMGP QBFR *CLOCWQ *GKI NO

IEQLFQFNI QN SP GFOC 2 UNEGH BKYC QN GCKLI QN MKP KQQCIQFNI QN QBC IEQLFCIQR NO ONNHT

CXKSFIC KIH KMMGP QBC %<6<.<7 LCWNSSCIHKQFNIRT KIH SNRQ NO KGGT MGKI KBCKH<

6R 2 KS KI KQBGCQCT 2 KS WNSMGCQCGP KUKLC NO BNU CKQFIJ MLNMCLGP WKI BCGM SC

QN OEIWQFNI KIH MCLONLS KQ K BFJBCL GCYCG FI SP RMNLQ< 2 KGUKPR QLP QN SKVC JNNH ONNH

WBNFWCRT DEQ FI QBC MKRQ 2 SKHC ONNH WBNFWCR DKRCH NI QBFIJR 2 UNEGH BCKLT KIH WLKYC

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INQ ICWCRRKLFGP NI OKWQEKG FIONLSKQFNI KIH RQKQFRQFWR< 2 DCGFCYC QBKQ SKIP MCNMGC FI

NEL RNWFCQP QNHKP DKRC QBCFL ONNH WBNFWCR FI QBC CXKWQ RKSC UKP< [BKQ 2 BKYC GCKLICH

KR 2 BKYC JNIC QBLNEJB [#A QN [#5 FR QBKQ SP IEQLFCIQR UCLC HCOFIFQCGP GKWVFIJT KIH

2 UKR INQ WBNNRFIJ BCKGQBP ONNHR KIH IEQLFCIQR QBKQ CSMNUCLCH SP DNHP

WNSMGCQCGP< 2Q LCKGGP WNSCR HNUI QN QBFRZ QBCLC KLC MGCIQP NO ONNH WBNFWCR KYKFGKDGC

QBKQ FIWNLMNLKQC UBNGC ONNHR UBFGC RQFGG SCCQFIJ SP GNYC ONL RUCCQR KIH )CXFWKI

ONNH eUBFWB KLC SP OKYNLFQCRf< -BCLC UCLC K OCU HCOFWFCIWFCR QBKQ UCLC RFSMGP

NYCLWNSC UFQB K GFQQGC DFQ NO LCRCKLWB< -N DCJFI 2 SKHC RFSMGC WBKIJCR REWB KR

DLNUI LFWC FIRQCKH NO UBFQC LFWCT UBNGC JLKFI QNLQFGGKR FIRQCKH NO UBFQC OGNELT KIH

FIWNLMNLKQFIJ OLEFQR KIH YCJCQKDGCR FIQN CKWB SCKG< -BCRC OCU WBKIJCR KGNIC KGNIJ

UFQB ERFIJ JLNEIH QELVCP DLCKRQ SCKQ FIRQCKH NO JLNEIH DCCO UCLC BEJC KIH

DCICOFWFKG WBKIJCR QN SC<

$IC NO QBC QBFIJR QBKQ UKR CXQLCSCGP DCICOFWFKG QN SC UKR LCRCKLWBFIJ QBC

%<6<.<7 HFCQ< 2 ONEIH QBKQ QBFR UKP NO CKQFIJ UKR YCLP RFSFGKL QN UBKQ 2 BKYC DCCI

FSMGCSCIQFIJ KGLCKHP< -BFR HFCQ FR OFGGCH UFQB SKIP OLEFQRT YCJCQKDGCRT UBNGC JLKFIRT

OFRBT GCKI SCKQ KIH IEQR< 6GRNT CKQFIJ MLNMCL MLNMNLQFNIR UBFGC SKVFIJ RELC KGG

ICWCRRKLP IEQLFCIQR UCLC DCFIJ SCQ< -BFR BKR DCCI QNQKGGP HNKDGC ONL SC CXWCMQ QBKQ

2 LCKGGP RQLEJJGC UFQB INQ DCFIJ KDGC QN CKQ KGG QBC HKFLP KIH RUCCQR QBKQ 2 UNEGH GFVC<

7NUCYCLT 2 LCKGGP BKYC WNSC QN GNYC KGSNIH SFGVT UBFWB FI SP NMFIFNI FR DCQQCL QBKI

LCKG SFGV< 2 KS OFIHFIJ SNLC KIH SNLC KGSNIH MLNHEWQT UBFWB 2 GNYC< -BC %<6<.<7<

UKP NO CKQFIJ BKR DCWNSC K YCLP JNNH KIH DKGKIWCH UKP NO FIWNLMNLKQFIJ UBNGC

ONNHRT KIH K BFJB IEQLFCIQ HCIRFQP FIQN SP HFCQ< 6R 2 LCRCKLWBCH QBC %<6<.7< UKP NO

CKQFIJT 2 ONEIH QBKQ QBCFL LCWNSSCIHKQFNI ONL RKGQ FIQKVC FR "/^^ SFGGFJLKSR< 2 KS

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CSDKLLKRRCH QN RKP QBKQ SP RKGQ FIQKVC OKL CXWCCHCH QBKQ DP K UBNMMFIJ "^^^

SFGGFJLKSR K HKP< 1CSNYFIJ RKGQCH QNLQFGGK WBFMR KIH GNQR NO WBCCRC WEQ QBKQ HNUI

YCLP dEFWVGP< 6GNIJ UFQB LCSNYFIJ SP BFJB RKGQ FIQKVCT 2 KGRN ONEIH QBKQ QBC %<6<.<7

HFCQ LCWNSSCIHR KMMLNMLFKQC GCYCGR NO SKJICRFEST WKGWFEST KIH MNQKRRFES< 2

FIWLCKRCH SP SKJICRFES GCYCGR DP KHHFIJ SNLC RMFIKWBT NKQSCKGT KIH DKIKIKR QN

SP HFCQ< 2 VCCM SP WKGWFES GCYCGR EM DP CKQFIJ MGCIQP NO 8LCCV PNJELQ KIH KGSNIH

SFGVT KIH GNU:OKQ WBCCRC< 3FIKGGP 2 JCQ SP SEWB:ICCHCH MNQKRRFES QBLNEJB SP

OKYNLFQC DLNWWNGF RKGKHT DKIKIKRT KIH WKDDKJC RKGKH< -BC %<6<.<7< MGKI FR BFJBGP

REJJCRQCH DP QBC +KQFNIKG 7CKLQT #GNNHT KIH 4EIJ 2IRQFQEQC KR KI CXWCGGCIQ

IEQLFQFNIKG MGKIT KIH UKR KEQBNLCH DP )KLGK 7CGGCLT ).T 1%< -BC KFS NO QBC %<6<.<7

HFCQ UKR QN WLCKQC KI CKRP QN EIHCLRQKIH KIH FSMGCSCIQ K BCKGQBP GFOC RQPGC< -BC

%6.7 %FCQ BKR DCCI LKIVCH KR QBC gDCRQ 6SCLFWKI HFCQ DP 0. +CUR h [NLGH 1CMNLQ

FI "ÂAT "Â"T KIH INU FI "Â/i<

g*LCMKLKQFNI FR QBC VCP QN REWWCRRji -BFR FR K YCLP QLEC RQKQCSCIQ< 2 GFYC FI KI

KMKLQSCIQ UFQB QBLCC NQBCL JEPRT KIH BFJB IEQLFQFNIKG RQKIHKLHR KLC INQ OGNUFIJ

UFQBFI QBC UKGGR NO SP BNERCBNGH< 7NUCYCL 2 BKYC ONEIH QBKQ FO 2 WBKIJC SP

DCBKYFNLR KIH aERQ HN K DFQ NO MLCMKLKQFNI KBCKH NO QFSCT FQ SKVCR K BEJC HFOOCLCIWC

FI QBC REWWCRR NO SKFIQKFIFIJ BFJB RQKIHKLHR NO IEQLFQFNI< 2 RKP QBFR DCWKERC FQ FR

KDRNGEQCGP QLEC< 2O 2 HN INQ BKYC RNSCQBFIJ BCKGQBP MLCMKLCHT KQ QBKQ MNFIQ UBCI 2

OCCG GFVC 2 KS RQKLYFIJ KOQCL WGKRR NL MLKWQFWCT FQ UNEGH aERQ DC QNN CKRP QN HLFYC QN KIH

QBLNEJB 2I KIH $EQ KIH MFWV EM QUN %NEDGC %NEDGCR UFQB WBCCRC OLFCR< .NT QBKQ DCFIJ

RKFHT 2 SKVC QBLCC HKPR] UNLQB NO RQCCG WEQ NKQR KBCKH NO QFSC< 2 VCCM MGCIQP NO KMMGCRT

DKIKIKRT KIH OLCRB DGECDCLLFCR KYKFGKDGC QN CKQ KGNIJ UFQB SP NKQSCKG< 2 WNNV EM QUN

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MNEIHR NO WBFWVCI DLCKRQR RN QBKQ QBCP KLC LCKHP QN CKQ< 2 KGUKPR BKYC QEIK NI BKIH

KGNIJ UFQB YCJCQKDGCR QBKQ KLC WGCKI KIH WEQ EM< 2I SP WKL 2 VCCM GNQR NO UKQCL NI

BKIH KGNIJ UFQB EIRKGQCH IEQR< A

A .CC 6MMCIHFX ONL [#A KIH [#5

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Super Foods

A*$%"• 0RCH 9 QFSCR

• ,XWCGGCIQo (KGWFESo )KJICRFES

• )NQFYKQFNIk [KQCL SKVCR EM @>` NO QBC DNHPT KIH FQ FR EIKDGC QN LCQKFI FQ< 2Q FRFSMNLQKIQ QN WNIRQKIQGP LCMGCIFRB UFQB UKQCL<

B4'*• 0RCH / QFSCR• ,XWCGGCIQ

o *LNQCFIo +:9

o 1FDNOGKYFIo +FKWFIo #9o #A"o ;FQKSFI %o 2LNIo )KJICRFESo lFIW

• 8NNHo +:/o -BFKSFIo *NQKRRFES

• )NQFYKQFNIk 7FJB dEKGFQP MLNQCFI KGSNRQ IN OKQT JNNH ONL DNHP JLNUQB KIHGCKI SKFIQCIKIWC NO SERWGC QFRREC<

A,%*$ !*/$*• 0RCH " QFSCR• ,XWCGGCIQ

o *LNQCFIo (7$o -BFKSFIo +FKWFIo

#9o 3NGKQCo 2LNIo )KJICRFESo lFIW

• 8NNHo 3FDCLo (KGWFES

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o *NQKRRFES

• )NQFYKQFNI: #P CKQFIJ UBCKQ MKRQ PNE KLC OFGGFIJ K JNNH RNELWC NO OFDCLT KIH FQWNIQKFIR CRRCIQFKG YFQKSFIRT SFICLKGRT KIH WNSMGCX (7$<

622<%/• 0RCH ' QFSCR

• ,XWCGGCIQo [KQCLo (7$o 1FDNOGKYFIo #9o ;FQKSFI (o *NQKRRFES

• 8NNHo 3FDCLo -BFKSFIo 2LNIo )KJICRFES

• )NQFYKQFNIk 6MMGCR KLC BFJB FI KIQFNXFHKIQR KIH UFGG FSMLNYC NYCLKGG FSSEICRPRQCS<

)*""#$/• 0RCH / QFSCR

• ,XWCGGCIQo -BFKSFIo +FKWFIo #9o ;FQKSFI (

o

;FQKSFI 6o *NQKRRFES

• 8NNHo 3FDCLo 1FDNOGKYFIo 3NGKQCo (KGWFESo 2LNIo )KJICRFES

• )NQFYKQFNI: -BCP WNIQLFDEQC QN QBC DNHFCR NYCLKGG BCKGQB FSMLNYFIJ RVFITCPCRT QCCQBT KIH K OEIWQFNIKG HFJCRQFYC RPRQCS<

C<4%+%""&%/• 0RCH " QFSCR• ,XWCGGCIQ

o ;FQKSFI (

• 8NNHo 3FDCLo (7$

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o +:/o -BFKSFIo 1FDNOGKYFIo +FKWFIo 2LNI

• )NQFYKQFNI: QBCP BCGM RQLCIJQBCI PNEL DNHP KJKFIRQ KJFIJ KIH HFRCKRCT UBFGCKGRN BCGMFIJ FI QBC DELIFIJ NO OKQ WCGGR<

C*'*'*/• 0RCH " QFSCR

• ,XWCGGCIQo #9o ;FQKSFI (

• 8NNHo (7$o 3FDCLo 1FDNOGKYFIo +FKWFIo )KJICRFESo *NQKRRFES

• )NQFYKQFNI: #KIKIKR KLC FIRQKIQ RNELWC NO CICLJPT CRMCWFKGGP MNMEGKL KSNIJKQBGCQCR DCWKERC NO QBCLC BFJB RNELWCR NO MNQKRRFES<

5??/• 0RCH " QFSCR

• ,XWCGGCIQo *LNQCFIo 1FDNOGKYFI

o

#9o #A"o 3NGKQCo ;FQKSFI %o ;FQKSFI 6o 2LNIo lFIW

• 8NNHo +:9o (KGWFES

• )NQFYKQFNI: ,JJR KLC K JLCKQ RNELWC NO MLNQCFI QBKQ VCCM PNEL BEJCL

RERQKFICHT KIH KGRN BCGM FI DLKFI HCYCGNMSCIQ<32&'*=,

• 0RCH A QFSC

• ,XWCGGCIQo 3NGKQCo 2LNIo )KJICRFESo lFIW

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• 8NNHo ;FQKSFI (o 2LNI

• )NQFYKQFNI: .MFIKWB FR MKWVCH UFQB WNEIQGCRR CRRCIQFKG YFQKSFIR KIHIEQLFCIQR KFHFIJ FI PNEL NYCLKGG UCGG:DCFIJ KIH BCKGQBP HFCQ<

34'D<#E%" 3%%./• 0RCH A QFSC• ,XWCGGCIQ

o *LNQCFIo +:9o -BFKSFIo 1FDNOGKYFIo +FKWFIo #9o 3NGKQCo 2LNIo )KJICRFESo lFIW

• 8NNHo 3FDCLo (KGWFES

• )NQFYKQFNI: -BCP BCGM MLCYCIQ BCKLQ HFRCKRC KIH WKIWCL<

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A5

WB5

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A9

Farm To Table WB6e-BC *NMCPC .EMCL 3NNHf

g6Q K WCLQKFI MNFIQ FI SNRQ MCNMGC]R GFYCR K SKJFWKG QLKIRONLSKQFNI NWWELR<

-BKQ DGFIH EILCKRNIFIJ BKQLCH NO RMFIKWB m PNE]YC ICYCL QKRQCH FQT DEQ PNE aERQ VINU

PNE GNKQBC FQ FR QLKIRONLSCH GFVC K MESMVFI KQ SFHIFJBQ FIQN K YFRFNI NO aNP KIH

DCKEQPi e3NNH KIH -LKYCG )KJK\FICf< .MFIKWB FR HCOFIFQCGP NIC NO QBNRC ONNHR QBKQ

MCNMGC CFQBCL GNYC NL BKQC< 7NUCYCLT SNRQ MCNMGC UBN RKP QBCP BKQC RMFIKWB BKYC

ICYCL LCKGGP QLFCH FQ< .MFIKWB FR INQ NIGP K REMCL ONNHT DEQ KGRN LKQCH NIC NO QBC

BCKGQBFCRQ ONNHR KYKFGKDGC QN CKQ QBKQ FR DELRQFIJ UFQB WKIWCL OFJBQFIJ MBPQNIEQLFCIQR

MGER SKIP NQBCL YFQKSFIR OLNS 6 QN l< -BFR FR K UNIHCLOEG YCJCQKDGC QBKQ FR DCRQ

JLNUR KI OGNELFRBCR FI WNNG UCKQBCL KIH FR MKLQ NO QBC 8NNRC 3NNQ OKSFGP< .MFIKWB

SKP KMMCKL QN DC K RFSMGC HKLV JLCCI GCKO DEQ GFVC FQR IEQLFCIQRT FQ FR YCLP WNSMGCXT

KIH MLKWQFWKGGP MNUCLR FQRCGO OLNS FQR aNELICP OLNS QBC OKLS QN QBC JLNWCLP RQNLC< -BC

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A@

WNSMGCXFQP NO JLNUFIJT SKLVCQFIJT KIH NYCLWNSFIJ QBC NDRQKWGCR FIYNGYCH FI

MLNHEWFIJ QBFR RSKGG DEQ SFJBQP JLCCI FR KI NLJKIF\CH KIH WNSMGCX MLNWCRR<

-BC 0IFQCH .QKQCR FR QBC RCWNIH GKLJCRQ JLNUCL NO RMFIKWB e/` NO UNLGH

NEQMEQfT REDRCdECIQ NIGP QN (BFIK e_>` UNLGH NEQMEQf UBN FR LKQCH QBC IESDCL NIC

JLNUCL FI QBC UNLGH< -BC UNIHCLOEG RQKQC NO (KGFONLIFK FR QBC GKLJCRQ MLNHEWCL NO

RMFIKWB FI QBC 0IFQCH .QKQCRT KIH QBC RCWNIH GKLJCRQ MLNHEWFIJ RQKQC FR 6LF\NIK< -BC

SKFI JLNUFIJ KLCKR FI (KGFONLIFK KLC QBC RNEQBCLI HCRCLQ YKGGCPRT QBC RNEQBCLI WNKRQT

QBC WCIQLKG WNKRQT KIH QBC .KI bNKdEFI ;KGGCP< -BC RMFIKWB QBKQ FR JLNUI FI (KGFONLIFK

KWWNEIQR ONL QBLCC dEKLQCLR NO IKQFNIKG MLNHEWQFNI< -BC LCKRNI QBKQ RMFIKWB JLNUR

RN UCGG FI (KGFONLIFK FR HEC QN QBC SFGH WGFSKQC KIH QBC RKIHP RNFG QBKQ FR RN MLCYKGCIQ

FI SKIP KLCKR< .MFIKWB JLNUR DCRQ FI WNNGCL QCSMCLKQELCRT KIH WKI CYCI RELYFYC FI

YCLP WNGH QCSMCLKQELCR KR GNU KR :9 HCJLCCR< 7NUCYCLT RMFIKWB HNCR INQ CIHELC QBC

BCKQ YCLP UCGG< $IWC RMFIKWB FR BKLYCRQCHT FQ FR CFQBCL MEQ FI DEIWBCRT OLN\CI OLCRBT NL

UKRBCH KIH DKJJCH ONL WERQNSCL WNIYCIFCIWC< -BC UKRBCH KIH DKJJCH NMQFNI NO

RMFIKWB FR QBC SNRQ MNMEGKL FI QNHKP]R SKLVCQ<

6WWNLHFIJ QN RQKQFRQFWR ONEIH FI 6JLFWEGQELKG )KLVCQFIJ %KQKT '@T^^^ QNIR NO

RMFIKWB MCL PCKL FR RNGH NI QBC NMCI SKLVCQ< -BC MLFWC QN MLNWCRR RMFIKWBT UBFWB

FIWGEHCR BKLYCRQFIJ KIH WGCKIFIJT WNRQR nA/_<^^ MCL QNI< 6R OKL KR QBC MLFWCR NI QBC

RBCGO FI QBC JLNWCLP RQNLCT WKIICH RMFIKWB QCIHR QN DC QBC GNUCRQ MLFWCH NMQFNI

WNRQFIJ SKIEOKWQELCLR n9_<^^ MCL QNIT KIH OLN\CI RMFIKWB WNRQ nA>"<^^ MCL QNI< 2I

"Â"T QBC (KGFONLIFK RMFIKWB WLNM UKR YKGECH KQ SNLC QBKI nA"</ SFGGFNI< -BC VCP

HCRQFIKQFNI UBCLC RMFIKWB FR CXMNLQCH QN OLNS 0IFQCH .QKQCR FR (KIKHK< ,XMNLQ

YKGECR OLNS QBC 0IFQCH .QKQCR KLC K UBNMMFIJ n_"<' SFGGFNI MCL PCKL<

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A_

3KLSFIJ FI JCICLKG FR K YCLP WNSMCQFQFYC KIH HFOOFWEGQ DERFICRR< -BCLC KLC RN

SKIP YKLFKDGCR FIYNGYCH UFQB JLNUFIJ RMFIKWB REWB KR SKVFIJ RELC QBC RNFG FR

MLCMKLCH MLNMCLGPT MCRQRT KIH QBC JLNUFIJ WNRQ NO UKQCLT FIRCWQFWFHCRT KIH OFCGH GKDNL<

7NUCYCLT NIC NO QBC SNRQ LCWCIQ NDRQKWGCR QBKQ RMFIKWB OKLSCLR KLC OKWFIJ FR QBC

FRREC NO ,< (NGF< -BC SNRQ LCWCIQ ,< (NGF RWKLC FIYNGYFIJ RMFIKWB NWWELLCH FI 3CDLEKLP

"Â/< 7EIHLCHR NO MCNMGC DCWKSC FGG OLNS QKFIQCH LKU RMFIKWB KIH RKHGPT QBLCC

MCNMGC HFCH< 6R RMFIKWB JLNUCLR SKVC CYCLP KQQCSMQ QN QKVC MLCWKEQFNIR QN RCGG NIGP

QBC BFJBCRQ dEKGFQP KIH RKOC RMFIKWB MLNHEWQRT QBCLC KLC WCLQKFI FRRECR QBKQ RCCS

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""

Water

The Power of Water

Kevin R. Stone, a renowned orthopedic surgeon who specializes in sports

medicine believes in the super power of water as he said, “Drinking water is like washing

out your insides. The water will cleanse the system, fill you up, decrease your caloric

load and improve the function of all your tissues.” As over 70% of an adult’s body, and

80% of an infant’s body is made up of water, it is realistic to say that water and the

amount that is consumed by living beings on planet earth is of the utmost importance.

Similarly, 70-75 percent of the earth is covered in water, but most usable fresh water is

found in underground water sources, rivers, and lakes. Humans can live three weeks

without food but only three days without water, so it is accurate to say that appropriate

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"/

water ingestion is imperative for good health and life in general. Water is a universal

necessity that plays a significant role in overall wellness and weight control, disease

prevention, and is the healthiest alternative to all other beverage choices.

Weight control coincides with over all wellness. It is very difficult to be

overweight and healthy at the same time. Weight control comes down to caloric intake

and as water has no calories, sugar, or carbohydrates it is an impeccable beverage to keep

calories under control. Not only that, but water also curbs thirst much better than high

calorie beverages and naturally fills ones stomach which also helps suppress the appetite.

Another very interesting fact about water consumption and wellness, is that if the body is

dehydrated even 1% of one’s body weight, it will cause tiredness and weak and tired

muscles. Ongoing dehydration will cause dizziness and awful headaches. According to

healthguidance.org, the main cause of chronic headaches is dehydration. Drinking plenty

of water cleanses your bloodstream and body, and flushes out bad toxins. Water is a

natural lubricant and helps drive out waste. Water also benefits skin and teeth. Water is

also beneficial to skin and has been known to improve and help heal acne. Of course,

water alone will not cure acne, but it does add moisture to the skin and keeps it healthier

and younger looking. Water keeps teeth clean and strong, and water that contains fluoride

is an extra benefit for those pearly whites.

There are many things that must work together in unity in order for a body to

function properly. Statistics from healthguidance.org, tell us that individuals who drink

five to seven glasses of water per day are more likely to avoid heart associated issues.

This water regime also causes these people to have more energy which intern causes

them to be more active. There are many beverages out on the market today. One of the

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"5

most popular beverages that people buy in order to increase their energy level is energy

drinks. There are over 2.5 billion cans of energy drinks sold around the world each year.

Energy drinks have even replaced coffee in many homes. The funny thing about the

popularity of energy drinks is that if an individual becomes dehydrated, they will become

more tired. Drinking more water will increase energy and get rid of the desire for

beverages such as energy drinks or caffeinated beverages.

Water truly is a universal necessity that plays a significant role in overall

wellness. Without water, any living creature will perish. Water keeps every part of one’s

body hydrated, healthy and functioning properly. Water is also a significant piece in

losing and maintaining a healthy weight. Water also help keep ones appetite at bay. One

of the biggest concerns in this day and age are the many prevalent diseases that are

affecting so many people. Much of these illnesses stem from poor food and beverage

choices. Water is a key preventative of keeping the body healthy and disease free.

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">

Fiber

When most people think about fiber, images of prunes and All Bran cereal come

to mind. However the truth of the “fiber matter” is that it can mean the difference

between good health and poor health. Also, fiber is not a great or difficult piece to add to

one’s life style, but like an ant that is many times overlooked, fiber is small but mighty

capabilities. The benefits of fiber are mighty including disease prevention, weight

management, and are found in countless selections that make adding fiber to one’s diet an

effortlessness job. Very similar to the benefits of water is the benefits of fiber. There are two kinds of fiber,

insoluble fiber which is from the hard assembly part of the plant such as the skin on fruit

and vegetables and popcorn kernels sweeps through the digestive system making stool

soft, and soluble fiber comes from the inside of fruits and vegetables and creates a gel in

the intestines and has the greatest affect in circulating bile and helps break down fats.

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"9

These fibers help regulate blood-sugar levels, reduces the risk of heart disease, stroke,

diabetes, cancer, stomach disorders, just to name a few. Fiber plays a enormous part in

keeping the human body’s filtration and elimination system working properly. Fiber even

feeds positive bacteria and eliminates bad bacteria. Basically speaking, a clean and toxin

free system is a healthy system, and if one keeps their gastrointestinal system healthy, it

will mean good health for the entire body from top to bottom.

Counting calories and drinking plenty of water is important for weight loss. But if more

people counted their fiber intake making sure that they eat between 20 and 40 grams per

day of healthy whole fiber filled food such as beans, vegetables and fruit not only would

they feel better right away. This is simply due to the cleaning out of the system, but they

would also begin to lose weight. Christine Gerbstadt, MD, RDRN of the American

Dietetic Association suggests that fiber needs to be spread out in small meals and snacks

throughout the day. She said “If you have all your fiber in one serving, it only acts on the

food you eat then, not on the food you eat hours later”. One of the best and richest forms

of soluble fiber that she suggests is beans. There are a few ways other than the “cleaning

out” process that make fiber a great tool for weight control. Eating healthy high fiber

foods keep the stomach fuller long, and it helps promote a more balanced blood sugar

level. While people all around the world are trying to find the magic solution for good

health and a slim waistline, the good, simple, and healthy foods they need are available

complements of nature.

Eating a healthy rich in fiber diet may seem complicated, but it is really very

simple and affordable. In season fruit is very affordable and more effective to keep the

stomach full than a glass of juice that is more costly. In a 2009 study in the journal

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"@

Appetite an apple and apple juice were compared to see which one had the most effective

“fullness factor”. People who ate an apple right before lunch, consumed 15% fewer

calories than those who drank apple juice. Because the apple provided more fiber, it was

more filling. High fiber and healthy breakfasts are as easy as a bowl of steel cut oat with

blueberries or cut up apples on top. Fresh vegetable with hummus makes a super snack or

a handful of nuts are brimming with nutrients and fiber. Lean protein or fish along with

vegetables and beans are a great start to healthy meals and a healthy clean body.

This two-syllable word of “fiber” is often heard of, but many times overlooked.

Fiber is “nature’s cure for diseases, illnesses, and obesity”. If people will make fiber a

part of their daily regime, they will not only experience better health and a cleaner body,

but also a slimmer waistline. The steps are simple, eat plenty of beans, vegetables, grains,

and fruits along with lean proteins, and immediately fantastic results will happen before

your very eyes. It is the opinion of this writer that fresh fruit is a better option as part of a

meal plan than juice. Water is a better option to help the already amazing fiber to cleanse

and sweep through the body.

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"_

My Wellness Life

My risk score:Age: 20

Gender: male

Total Cholesterol: 190 mg/dL

HDL Cholesterol: 60 mg/dLSmoker: No

Systolic Blood Pressure: 120 mm/Hg

On medication for HBP: No

Risk Score* Less than 1%Means less than 1 of 100 people with this level of risk will

have a heart attack in the next 10 years.

• Your risk score was calculated using an equation.

Other NCEP products, such as printed ATP IIImaterials, use a point system to determine a risk

score that is close to the equation score.

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APPENDIX

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Bibliography

"Dietary Health Information." Dietary Reference. N.p., n.d. Web. 30 Oct. 2013.

<http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx.>.

"Facts Sheet." Government Facts about Nutrition. U.S. Health Services, n.d. Web. 1 Nov. 2013.

<http://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx.>.

Feature, Kathleen. "Why Drink More Water? See 6 Health Benefits of Water." WebMD.

WebMD, n.d. Web. 24 Nov. 2013. <http://www.webmd.com/diet/features/6-reasons-to-

drink-water>.

"Nutrition Label Generator." online label.com. N.p., n.d. Web. 17 Oct. 2013.

<http://www.onlinelabels.com/labelgenerator-tools/Nutrition-label-generator.aspx>.

"Pulic Health Service." Heart Healthy. N.p., n.d. Web. 2 Nov. 2013.

<http://www.nhlbi.hih.gov/health/public/heart>.

"Recipe Card Generator." Homes and Gardens. N.p., n.d. Web. 8 Nov. 2013.

<http://www.homes-n-garders.com/online-recipe-card-creator>.

"Rethink Your Drink." Centers for Disease Control and Prevention. Centers for Disease Control

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<http://www.cdc.gov/healthyweight/healthy_eating/drinks.html>.

"Risk Assessment Tool for Estimating Your 10-year Risk of Having a Heart Attack." 10-year

CVD Risk Calculator ( Version). N.p., n.d. Web. 24 Nov. 2013.

<http://cvdrisk.nhlbi.nih.gov/calculator.asp>.

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<http://www.almanac.com/plant/spinach>.

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