Final Wellness Book

7/30/2019 Final Wellness Book

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Quality Levels


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My Nutrition Profile


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Protein

Provide Building Blocks for the body

Help rebuild muscles

Chronic excess can lead to kidney problems

Lipids

Store energy

Chronic deficiencies can put you below required body fat levels

Oils, Nuts, Meat

Saturated Fats

Rebuild Cell membranes

Chronic Deficiencies arent bad unless you are far to deficient

Coconut oil, Poultry, Dairy

Omega-6

Brain Function

Growth and Development

Omega-3

Cardio health

Brain function

Fish, Avocados, Nuts

Thiamin

Helps to convert Carbs into Energy

Chronic excess has no known side effects


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Riboflavin

Body growth and red blood cell production

Chronic excess has no known side effects

Niacin

Aids Digestive system

Converting Food to energy

Chronic excess can lead to liver damage

B6

Make Antibodies

Break Down Proteins

Chronic excess can lead to difficulty coordinating movements

B12

Helps to make DNA

Prevent Anemia

Chronic excess has not been found to have side effects

Folate

Produce and maintain new cells

Chronic excess has not been found to have side effects

Vitamin C

Helps with the immune system

Chronic deficiency can lead to a weaker immune system and scurvy

Citrus Fruit, Sweet Potato, Tomato

Vitamin D

Enables normal mineralization of the bones

Chronic Deficiency can lead to risk of rickets

Milk, eggs, liver


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Vitamin A

Immune system and vision

Chronic Deficiency can lead to problems with pregnancy

Carrots, Sweet Potatoes

Vitamin E

Prevent from damaging effects of free radicals

Chronic Deficiency can lead to impairment of immune response

Broccoli, spinach, almonds

Calcium

Support bone structure and function

Chronic Deficiency can lead to osteoporosis

Milk, yogurt, salmon

Iron

Produce hemoglobin and myoglobin

Chronic excess can lead to iron poisoning

Potassium

Control acid-base balance

Build muscle

Chronic deficiency can lead to hypokalemia

Bananas, salmon, dried apricots

Sodium

Controls blood pressure and blood volume Chronic excess can lead to hypertension


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Perfect Plan Analysis


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Lipids

Overcame Deficiency by adding oils to foods that I ate

Omega 6

Overcame deficiency by snacking on almonds

Omega 3

Overcame deficiency by eating avocados, salmon and almonds

Vitamin C

Overcame deficiency by eating more fruits and vegetables

Calcium

Overcame deficiency by eating more yogurt and drinking more milk

Potassium

Overcame deficiency by eating a banana every night

Sodium

Overcame excess by reducing fast foods

In order to solve the problems that I faced nutritionally with WB1 I had to change

the way that I ate. Before, a lot of the vitamins and mineral I had in my diet was through

the form of supplements. I also had supplemented Flaxseed oil to increase my omega 3

intake. However, through this class I learned the benefits of whole foods and nutrient

dense foods and how you cant supplement them. By switching to eating whole foods and

nutrient dense foods I was able to overcome deficiencies in potassium, calcium, vitamin

c, omega 3, omega 6, and lipids. According to the Dash Diet, the amount of sodium

should not exceed 1,500 mg. In WB1 I had 2355mg of sodium which is far above what

the Dash diet recommends. However, in WB4 I had 1020 mg of sodium I reduced my

sodium by reducing the amount of fast food that I ate. Potassium and calcium are otherminerals that I struggled on and in order to increase my intake of those minerals I ate

milk, yogurt and bananas. The aim of the DASH diet is to help people reduce the amount

of sodium that they eat because we as Americans consume way more sodium then we

should and we do it on a consistent basis. The Dash diet shows alternative foods that we

can eat to help avoid the foods high in sodium that way we reduce risk of heart attacks.

The Dash diet is authored by the National Institute of health.


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Super Foods


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Grapes

6

Vitamin B 6

They are a very good low calorie food that tastes good and contains goodnutrients

Brown Rice

5.5

Carbs, Thiamin, Niacin, B6, Magnesium, Zinc

Brown rice is a great alternative to white rice nutritionally

Bananas

4.0

B6,Vitamin C

I like to eat bananas every night before I go to bed because it helps to

prevent cramps in the morning when I wake up

Tomatoes

4.0

None

Very low calorie and very good too add into sandwiches provides good

nutrients for its lack of calories.

Almonds

3.0

Protein, fiber, Omega6, Thiamin, Niacin, B6, Folate, Calcium, Potassium,

Zinc Great snack as an alternative to potato chips

Apples

3.0

Fiber, Vitamin C


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I chose apples because of the common saying an apple a day keeps the

doctors away

Greek Yogurt

3.0

Calcium

Greek yogurt is a good form of dairy and is better than normal yogurt

Salmon

3.0

Protein, omega 3, thiamin, niacin, B6, B12, Folate, Magnesium, Potassium,

Zinc Fish is a really healthy meat to eat and is very good for omega 3s

Sweet Potato

2.0

Water, Carbs, Fiber, Thiamin, Riboflavin, Niacin, B6, Vitamin C, Vitamin

A, Iron, Magnesium, Potassium

I chose sweet potatoes because they are a very good source of carbs an

nutrient and have all sorts of nutrients and it is very dense

Olive Oils

1.0

None

Good way to improve taste of foods and get needed lipids into the body


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From Farm to Table

The super food that I have chosen is sweet potatoes. Sweet potatoes are produced by the

Western growers Association. Some of the problems that they face have to deal with

immigration, environment, pests, and pesticides. Sweet potatoes are grown in the agricultural

areas of California. These areas are located in more Central and Northern California as opposed

to Southern California. Sweet Potatoes are planted in early March and April. They then become

in season around October and November. They may be in season toward autumn and winter but

they are sold all year round. Farmers that want to grow sweet potatoes out of season use plastic

film in order to keep the plants warm when they are growing in the colder seasons. Once the

sweet potatoes are removed from the ground they must be left for 2 months to be properly cured

before eating. While they are curing, they are kept in humid, dark places with temperaturesaround 80 degrees Fahrenheit. Sweet potatoes are often confused with yams even though they

are nothing alike. Yams are long white tubers while sweet potatoes are more round and potato

like. This mistake is commonly made because there are many different types of sweet potatoes.

They use yams to describe it as the type that has red skin and orange flesh however they are

incorrectly labeling the vegetable. Yams are also very different nutritionally than sweet potatoes

because they contain much less Vitamin A than Sweet potatoes do. Sweet potatoes, I have

learned are one of the most nutrient dense foods that exist. They happen to be extremely high in

Vitamin A in the form of Beta-Carotene which is known to aid with vision. Sweet Potatoes also

contain good sources of other nutrients such as Fiber, Thiamin, Riboflavin, Niacin, B6, Vitamin

C, Iron, Potassium, and Magnesium. Sweet potatoes contain all those nutrients and only have

102 calories which makes it a good nutrient dense food. Sweet Potatoes even have more Beta-

Carotene then carrots which are very well known for having an excellent source of beta-carotene.

In the local markets sweet potatoes are around a dollar and fifty cents per pound which is not that

expensive. So in addition to being very good for you, they are a good type of food that comes out

to be a very affordable price which isnt too common with most nutrient dense food. The recipe

that I chose to use was the sweet potato wedges. Sweet Potato wedges are a classic choice and

there are so many things that you can do to customize them to taste the way that you want them

to. With the sweet potato wedges however, you need to make sure that they are cooked well or

they will be too hard to eat as opposed to being soft and easy to eat. When made correctly the

sweet potato wedges are a very delicious and nutrient dense side.


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My Plate

I feel that the DRI goals are better than the my plate because you can get all the nutrients you

need while possibly not being able to reach the amount that is required in the my plate. This can

also still go the other way where you meet the plate but you are lacking nutrients that the DRI

goals say that you need.

I feel that this is a very user-friendly resource and it is easy to use. It is very simple and easy to

read. It sets a good goal for people just starting to watch their nutrition so that they can see about

how much of everything that they should be consuming.


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Water

Water plays a very big role in overall wellness. Water is very important to be consumed

during meals and in between meals. Keeping your body properly hydrated provides a cushion for

the bones and muscles and can also help to keep the organs in your body running smoothly. For

example, when your kidneys are removing and cleansing the waste in your body having proper

amounts of water in your system help the kidneys to flush the waste out of your body and keeps

the kidneys from retaining waste which can lead to problems with your kidneys. Drinking water

between meals can help to keep you from feeling to hungry and resorting to unhealthy foods

often times you feel hungry but you are really just thirsty. Water plays a big role in weight

management and obesity. When you arent feeling as hungry due to proper hydration you wont

be eating unhealthy food so it can help you to lose weight. Also drinking lots of water reduceswater weight in your body because since you ample water supplies in your body it releases more

of it in urine and makes you look leaner. As opposed to soda and sugary beverages water does

not contain calories when you drink your calories you are not relieving the true hunger that you

feel which by the end of the day with the food and al the calories consumed as fluids you are

exceeding the calories you want to be consuming and will be gaining weight. Sugary beverages

also do not provide you with hydration the way that pure water does. I can do not think that

juices should replace water in meal plans if you want the vitamins from the juice you should just

eat the fruit or vegetable itself. In WB1 I consumed less water then I felt like I had been

consuming so even for me a person who always worries about hydration my water consumption

was lower than it should be so it was even more of a wakeup call. When it came to WB4 I made

sure the amount of water consumed was enough I did this by just drinking water even when I

didnt feel like I was thirsty. I did that because I learned when you feel like you are thirsty your

body already is slightly dehydrated. So all in all consuming the proper amounts of water every

single day is one of the most important things to do when it comes to your overall wellness and

health.


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Fiber

Fiber is a very important nutrient for your overall health and wellness. Fiber allows for

your digestive track to move more smoothly this can help when it comes to your stool and

removing wastes from your body. Eating fiber can help your body to feel full while eating less

than you would without fiber in your diet. Since your body is feeling less full it helps to reduce

the amount of empty calories that you would normally consume. The reduction in empty calories

then goes on to reduce the amount of calories you eat throughout the day which will help you to

maintain weight and even reduce and prevent obesity. Fiber also helps to reduce the amount of

cholesterol in the body. This helps to prevent heart diseases. Fiber is used as treatment for

diabetes, diverticulosis and heart disease. I dont think drinking juice as a source of fiber is a

good idea because the actual fruit or vegetable will contain far more fiber then the juice will.With the juice you remove the skins of the fruits which in some cases like apples are where most

of the nutrients are contained in the skins of the fruit. Also juices contain excess sugar which you

should avoid putting into your diet as much as possible. The only problem with fiber is that if

you are not accustomed to a high fiber intake is that you slowly increase your intake so your

digestive system isnt shocked that way you dont experience side effects such as cramps and

diarrhea. However due to all the benefits that fiber provides it becomes and essential nutrient in

any meal plan that is developed. In my personal experience with fiber it has benefited me in

many ways. I have always consumed proper amounts of fiber and in both my WB1 and Wb4

fiber was not an issue that I had faced. Due to my proper intake of fiber I never faced issues

when it came to the stool and I never really felt hungry cravings. This helped me to maintain a

strict diet whether I am trying to lose weight or trying to gain weight because Im not eating

unhealthy food because of hunger cravings. Good ways to get sources of fiber that I found are

wheat bread, brown rice and other whole grains even fruits like apples and bananas. In my

personal opinion fiber is one of the nutrients that you should be keeping the closest eye on and

making sure that you are consuming the proper amounts fiber in your diet.


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My Wellness Life


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I am 5 foot and 7 inches and I weigh 170 pounds. Although I am overweight according to

BMI it doesnt apply to me because I am an athlete and BMI results do not apply to athletes or

pregnant women. My family has a history of being involved in athletics. My Grandfather played

football for college and was also a gymnast. My father played varsity soccer for all 4 years of

high school and also went to the junior Olympics for cycling. My Uncle played varsity soccer as

well in high school for all 4 years and also did track and field, he went on to play soccer for Mt.

San Antonio College for 2 years. My Mom did track and field during high school and also was a

rock climber for several years. My family is always trying to do activities that involve being

active. This background influenced me since I was very little. I have always been a part of

athletics. When I was a child I played in AYSO for 8 years and then in high school I participated

in track and field and football. Wellness has always been very important to me because my

dream is to become a personal trainer and maybe one day become strength and conditioning

coach for a professional sports team. Ever since I started lifting weights it made a big impact on

my confidence and my body and I loved every second of it then I began to watch what I eat so

that I can see the best results. I now am currently very into bodybuilding and I go through cycles

of bulking and cutting down weight. I am meeting my activity requirements by far I usually go

out with friends and play pickup games of football and basketball over the weekends in addition

to lifting weights 5 times a week. Wellness is a priority to me because if I dont look fit and am

not healthy how can I help to train other people to be. I have learned many things through this

nutrition class. I learned that supplements cant replace everything and whole foods are the most

important thing to be consuming. Before this class I used to take all kinds of supplements

thinking that it would do the same thing but now I know that I just need to eat the food itself.


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Bibliography1. WGA.Com

2. National Institute of Health

3. Mayoclinic.com

4. Everydayhealth.com

5. Professor Betty Crocker

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Final Wellness Book