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7/30/2019 Wellness Book Final PDF
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1
LIVINGHEALTHY
LivingHealthy
Mt.SanAntonioCollege
PatrickOltan
Fall2012
ChrisCrocker
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Part 1: Quality Levels
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DRI QUA TIFIEDDRI GOALS GOOD SOURCE EXCELLENT
10-19% 20%
RDA/AI
(COLUMN=10%)
(COLUMN=20%)
A B=A*.1 C=A*.2
Water L 3.7 0.37 0.74
Kcals Kcal 2870 287 574
MACRONU RIENTS
PROTEIN g 65 6.5 13
CHO g 415 41.5 83
Fiber g 38 3.8 7.6
LIPIDS g 85 SKIP
Saturated g
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Part 2: My Nutrition Profile
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Deficiencies
Fiber
Main function: There are two different types of fiber soluble and insoluble. Insoluble
fiber adds bulk to stools and prevents or help treat constipation. Soluble fiber helps
reduce the amount of fat in your system and will help in preventing cardiovascular
disease.
Result of chronic deficiency: Chronic constipation
Three food sources: beans, oats, fruits
N-6
Main function: Omega N-6 fatty acids stimulate hair and skin growth, maintain healthy
bones, and regulate metabolism.
Result of chronic deficiency:Heart disease, asthma, arthritis, depression, cancer
Three food sources: Corn, sunflower, soybean
Vitamin D
Main function: Helps the body control mineral levels. It can be absorbed from the sun
or from food.
Result of chronic deficiency:Rickets, weak bones
Three food sources: Tuna, Salmon, Eggs
Vitamin E
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Main function: Helps heal skin damage, protects red blood cells, and provides a
defense.
Result of chronic deficiency: Anemia and impairment of the immune response.
Three food sources: Nuts, seeds, spinach
Excess
Kcals
Main function: Kcals fuel the body with energy. If all of the energy isnt used then it can
be stored as fat for later use.
Result of chronic excesses:Obesity, heart disease
Protein
Main function: Protein is a form of energy with each gram having 4 kcals. Protein
supplies the body with the amino acids it needs to perform all its jobs.
Result of chronic excesses:Increase in liver enzymes, dehydration, kidney problems,
macronutrient imbalance
Lipids
Main function: One of the main functions of lipids is hormone production. Lipids also
help the metabolism and immune system function.
Result of chronic excesses:Excess lipids pose a great risk for developing heart
disease. It also can cause hypertension.
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Thiamin
Main function: Helps the bodys cells to convert carbohydrates into energy.
Result of chronic excesses: No known toxicity.
Riboflavin
Main function: Helps maintain good vision, building tissue, and is needed for energy
metabolism.
Result of chronic excesses: No known toxicity.
Niacin
Main function: Converts food into energy.
Result of chronic excesses: No known toxicity.
B6
Main function: Essential for the production of stomach acid. It can also help the
digestion of fat and protein.
Result of chronic excesses:Anemia and skin problems.
B12
Main function: It is responsible for the function for the health of nervous system. It also
metabolizes nutrients. Its closely related to folate and works together.
Result of chronic excesses:Rare cases only
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Folate
Main function: Folate helps with the formation of red blood cells. It also metabolizes
proteins. Prevents neural tube defects.
Result of chronic excesses: No known toxicity.
Zinc
Main function: Supports normal growth and development.
Result of chronic excesses:Interfere with copper absorption and cause copper
deficiency.
Sodium
Main function: Helps maintain a normal blood pressure and normal function of muscle
and nerves.
Result of chronic excesses: High blood pressure, fluid retention, electrolyte imbalance,
kidney disease
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Part 3: Perfect Plan Analysis
Saturated Fats:
" Overcoming an excess in saturated fats was pretty simple. My first three days
" was high in saturated fats because I ate a whole box of pizza from Costco. The
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" perfect three day analysis had no junk food at all. As long as you don t do
" anything too crazy its simple to not go over the limit on saturated fats.
N-6
" " One of the deficiencies that I overcame was omega n-6. This was
" overcame by adding more nuts and eggs to my diet. Nuts was the most
" excellent source of n-6 from my perfect three day. Followed by that was
" avocados being a decent source. Another get source I added was fish.
Vitamin E
" " Vitamin E was a major deficiency i had. Its a fat soluble vitamin that has It
" has a lot of benefits.It can help prevent heart disease and cancer. Some good
" sources. Sunflower seeds is an excellent source of Sunflower seeds. A source I
" used which helped me raise my Vitamin E levels was nuts.
Vitamin D
" " Vitamin D was a deficiency that I improved on but didnt overcome. Living
" in California is good because you get Vitamin D from the sun and there s a lot
" over here. Vitamin D is fortified in some foods and is found in eggs.
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Part 4: Super Foods
Bananas
" Bananas are my favorite fruit. I can eat a lot of them everyday. It was my most
used Super Food. It is high in Vitamin B6 and Vitamin C. Its almost a good source of
potassium too. Bananas were used five times in my
three day analysis. My motivation for using them in
my report is because I always eat bananas and I
knew they would be beneficial.
Avocados
" Avocados is also very delicious and healthy. I
eat it very often with my steak or chicken bowls and
sometimes I eat guacamole. Avocados is a great source of healthy fats and fiber. It
provides 20 essential nutrients including fiber, potassium, vitamin-e, B-Vitamins and
folic acid. My motivation for using
avocados was because its my favorite
source of healthy fats and its always
been a part of my diet. Two servings
were used during my three days.
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Yogurt
" Its the biggest source of dairy thats used in my diet. Yogurt is beneficial for you
because it contains good bacteria that your body needs. It contains probiotics which is
beneficial to your health. Yogurt is a great source of calcium.
Which means that yogurt can help prevent osteoporosis. It s also
an excellent source of B12 and good source of riboflavin. My
motivation for using yogurt is because I wanted to have a good
source of dairy included in one of my super foods.
Carrots
" Carrots are a great source of beta-carotene. Beta-carotene
helps improve vision. Studies have shown that carrots are great for cancer prevention. It
helps by reducing the risk of lung cancer, breast
cancer, and colon cancer. Carrots are good to have
nice healthy glowing skin. It prevents having dry skin,
pigmentation, blemishes, and wrinkles. Its also a
powerful antiseptic which means that it can prevent
against infections. Its good to help maintain healthy
gums and teeth.
Nuts
" Nuts are a great source of healthy fats. They are
good for your heart because they can lower LDL or the bad
cholesterol in the blood. It contains unsaturated fats, fiber,
omega-3, Vitamin-E, plant sterols, L-arginine.
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Sweet Potatoes
" Sweet potatoes are an excellent source of beta
carotene. They also a good source of complex
carbohydrates. To maximize the absorption of nutrients in
the sweet potato its best to eat it with a source of fats. I had
one serving in my three days but I usually eat more.
Cinnamon
" Cinnamon has a lot of different nutrients and has anti-
inflammatory effects. Its a good source of magnesium, fiber, iron,
and calcium. My motivation for adding cinnamon was because it s a
nice addition for my sweet potatoes.
Raspberrie
" Research has shown that raspberries can be effective for
the management of obesity. They are very delicious and can pack
a punch with antioxidants and vitamins.
Acai berry
Acai berry is something that I really enjoy.
Although it usually is pricey and has a lot of
sugar. It is known for its antioxidant effects. I
chose these because its my favorite drink.
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Tomatoes
" Tomatoes are very healthy and I always manage to include them in my diet. In
every sandwich and hamburger that I order I get tomatoes. They contain lycopene
which is beneficial for your heart. They are a good source of vitamin C too.
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Part 5: #1 Superfood Brussels Sprouts
Brussels sprouts have long been popular in Brussels, Germany.
Brussell sprouts come from the same family as cabbage, collard greens, broccoli, kale,
and kohlrabir. They are buds that range from an inch to an inch and a half.
Brussels sprouts are very nutritious.They are a good source of Vitamin A, Vitamin C,
folic acid, and dietary fiber. They are also believed to protect against colon cancer.
For the United States, Brussels sprouts production first began in 18th century, when
french settlers brought them to the United States. In the 1920s the first plantings began
along the California Coast, with production beginning in the 1940s.Right now there are
several thousand acres of plants along the Californias Central Coast of San Mateo,
Santa Cruz, and Monterey Counties of California. Most of the US production of Brussel
Sprouts comes from the Californias Central Coast. Other places of production in the
world are Canada, the Netherlands, England, and Germany.
Breeding research has been used to improve the taste on Brussels sprouts. It was
researched by Syngenta in the Netherlands, they were able to focus on a compound
called glucosinolates and it has resulted in a less biter taste and more healthy benefits.
These improvements in reducing acidic taste has been credited with providing a
renaissance of growth for Brussels sprouts.
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The recommended planting date for brussell sprouts in southern California is between
June and July. For northern California it is between February and May. A Brussels
sprout is ready for harvest after 90 to 180 days after planting. The plant first grows a
large stalk, then little buds grow along the stem. Each stalk usually grows 2 to 3 lbs of
Brussels sprouts.
Brussels Sprouts are very nutritious and have a lot of vitamins. It s an excellent source
of Vitamin A with one cup of brussel sprouts being 1,122 IU. Its also an excellent source
of beta carotene with 669 IU. Brussel Sprouts are very low calorie too which means that
they are very nutrient dense. One cup of Brussel Sprouts have only 64 calories in one
cup and they will deliver a lot of benefits. One cup of Brussel sprouts contains 160%
RDA of Vitamin C.
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Part 6: My Plate
DRI goals are very important to follow. Anyone that wants to maintain a healthy weight
and lifestyle has to follow it or have a good general idea. To me DRI is more important
than myPlate because its specifically for you.
For grains I exceeded the goal by ten percent. For vegetables I didn t meet the goal.
This will be definitely something I try to improve on but its definitely a lot to consume.
Fruits I was only at 57%, which I usually exceed because I eat a lot of bananas. Dairy is
something I rarely have. The only sources of dairy I have are ice cream, yogurt, cottage
cheese, sour cream, and cheese. For protein I believe that 7 oz is pretty small amount. I
have protein with every meal and I can easily exceed that with breakfast.
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Part 7: WaterWater is a vital nutrient to our body that we must drink to live. It helps flush out the
toxins in the body and with other
important roles. Water is a much better
choice for someone to drink than over
juices. Juices contain a lot of sugar
which were all trying to avoid as much
as possible. Water plays a huge role in
obesity because most people who are
obese consume more sugary drinks than
water. Most of the time they replace their
water with liquid that is not as desirable
to the body such as soda. Many people have told me that after cutting sodas from their
diet that they automatically lost weight.
Including juices in a meal plan would just add extra sugar and calories to your meal
plan. It would be recommended not to make it a daily habit of including any sodas or
juices because the calories and carbohydrates add up quick. Juices should be looked at
more as a once in a while thing instead of a daily drink. Although, its a decent start to
someone looking to quit sodas.
The reason I love water is because it has a numerous amount of benefits. Your muscles
consist of 75% water, which is one reason I love water. It also helps lube your joints so
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that you have less pains. Drinking water helps out a lot with working out. When you
exercise your body temperature raises and the water in your system cools your body
temperature down letting you have a better workout and make you last longer. It also
will make your body and skin look better. It can keep that young look to you by aiding in
keeping your skin hydrated.
My consumption of water is usually a pretty
good amount. My goal is to at least drink a
gallon of water everyday because thats
what makes me feels best. The way I get it
is that I just drink a couple big glasses with
each meal I have. For everyone else a
general rule is women should be around 9
glasses and men around 13 according to the
Medicine of Institute.
If you exercise a lot then you should
increase your water intake accordingly.
There is time that sports drink are
acceptable though. While youre working out
the carbohydrates in the drink will give your
body a little more boost than just water
alone.
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There are a few different sources people can get their water from. My personal favorite
would be to buy a filter and add it to your home water line in the kitchen. Before taking
this nutrition class, I would be going to the store and buying a gallon of water everyday.
Now I changed and use the refrigerator water filter. What I ended up learning is that the
water pipes are more regulated than bottled water. Other sources of water is food and
other beverages. A lot of food contains water in it, especially fruits and vegetables.
Fruits and vegetables can contain up to 90% water. This contributes to someones daily
water intake.
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Part 8: Fiber
" Fiber is found in many different fruits and vegetables and is a very important part
of the diet. One of the main functions is that it controls bowel movements. Foods that
contain fiber increase the bulk of the stool making it easier to pass through which
decreases your chance of constipation. A high fiber diet is shown to lower bad LDL
cholesterol. Eating a lot of fiber makes you full so it can aid in maintaining a healthy
weight.
" There are two different types of fiber, soluble and insoluble fiber. Dietary fibers
are naturally found in the food we eat. Dietary fiber is the part of the plant that does not
break down in our stomach, and instead it passes through our system undigested. All
dietary fibers have to be either soluble or insoluble fiber. Both are very important and
have their own benefits for your body. Fiber is important to your health for health and
digestion. It is also important for preventing heart disease, diabetes, and obesity.
" Soluble fiber makes you feel full because it attracts water and forms a gel which
slows down digestion. This ends up helping control weight. Slower stomach emptying is
good for diabetics because it affects blood sugar levels and has a beneficial effect on
insulin sensitivity. The sources that soluble fiber are found are flax seeds, nuts, oatmeal,
oranges, appes, strawberries, and more.
" Insoluble fiber are gut-healthy because they have a laxative effect and add bulk
to the diet which helps prevent constipation. It is mostly found in whole grains and
vegetables.
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" Recommendations for fiber is 38 grams for men and 25 grams for women under
50. For men over 50, its 30 grams and women are 21 grams. In my opinion getting fiber
from juice is fine. Especially if its fresh juiced vegetables then it s an excellent source.
"
"
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Part 9: My Wellness Life
" My whole life I have been into all different sports. My favorite are basketball and
football. I started lifting weights since the summer before high school. This has been a
journey since. It made me want to learn about all the macronutrients and I had to find
out what worked best for my body. I have definitely put on a lot of muscle and made a
huge transformation. Although i stopped playing as much sports when high school
ended, I still continue to go to the gym.
" My gym routine is usually 4-5 days a week so I m always meeting my activity
requirements. Sometimes I go to the gym and ill be in the zone and can be there for a
couple hours without even realizing it. My plan is to continue this for the rest of my life. I
will probably stop lifting as heavy when I reach around 28. By that time, I will just want
to go to the gym and mostly focus on cardiovascular workouts. My opinion is that being
muscular should be a young thing and older people should just look fit and focus on
their longevity.
" Wellness is a priority for me because I think its the most important thing in life
along with happiness. You can be as wealthy as can be, but if youre not healthy you
wont be able to enjoy it. If I were extremely wealthy, my vision would be to have a huge
farm in my backyard and have someone help me grow plants and raise animals to live
off of. It kind of worries me buying vegetables from the grocery store because I have no
clue how they were grown or what was put on them for pesticides. Especially with these
genetically modified foods.
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" My family is all mostly pretty athletic people. My mom was a good basketball
player in high school and great at swimming too. My dad played every sport with his
favorite being tennis and basketball. My mom became obese after she had me and she
kept it for about 15 years until she got surgery done. Most of my family was
disappointed she took an easy way out, but it s probably better that she is not 240 lbs
and is now about 170. She has maintained it for a few years now too. Growing up with
her I mostly ate fast food or whatever I wanted which wasn t too nutritious. A large pizza
from zpizza or a few triple triples was usually one of my daily meals until I moved in with
my dad. It was about 8th grade I started to change my dieting habits. My dad never eats
fast food except for once in a while when we need it in a hurry. He lives a very healthy
lifestyle and has always managed to get himself some exercise no matter how busy he
is. For the first couple of years living with him he would take me to the gym at 7 a.m.
and we would workout. After that I was too busy with school and I just ended up working
out with my football team instead. Him taking me to the gym helped me build good
exercise habits and now I take myself and meet my friends at the gym.
" Being in this class taught me about how people can be lacking in a few different
vitamins even if they have a perfect diet. People should track carefully and find out what
their missing in their diet so that they can adjust and fill it in. Youve also taught me how
important it is to incorporate super foods into your diet. Being in this class made me
realize actually how important developing habits at an early stage is important for your
future adult life.
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Bibliography
Nutrition Concepts and Controversies by Sizer and Whitney (12th Edition).
http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiberhttp://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiberhttp://www.mercurynews.com/breaking-news/ci_21928107/brussels-sprouts-renaissance-alive-bay-areahttp://www.mercurynews.com/breaking-news/ci_21928107/brussels-sprouts-renaissance-alive-bay-areahttp://www.mercurynews.com/breaking-news/ci_21928107/brussels-sprouts-renaissance-alive-bay-areahttp://www.mercurynews.com/breaking-news/ci_21928107/brussels-sprouts-renaissance-alive-bay-areahttp://usda.mannlib.cornell.edu/MannUsda/viewDocumentInfo.do?documentID=1212http://usda.mannlib.cornell.edu/MannUsda/viewDocumentInfo.do?documentID=1212http://www.mayoclinic.com/health/nuts/HB00085http://www.mayoclinic.com/health/nuts/HB00085http://www.mayoclinic.com/health/water/NU00283http://www.mayoclinic.com/health/water/NU00283http://www.health4youonline.com/article_%20water_why_should_we_drink_8_glasses.htmhttp://www.health4youonline.com/article_%20water_why_should_we_drink_8_glasses.htmhttp://www.health4youonline.com/article_%20water_why_should_we_drink_8_glasses.htmhttp://www.health4youonline.com/article_%20water_why_should_we_drink_8_glasses.htmhttp://www.be-longgroup.com/Vitamin-B6-Functions.htmlhttp://www.be-longgroup.com/Vitamin-B6-Functions.html