A REFLECTION ON MY NUTRITION JOURNEY

By: Ankush Mahajan (300812728)

Workplace Wellness and Health Promotion Centennial College, Morningside

Scarborough, Toronto

PART I

BEING ROLE MODEL

FOR

HEALTH AND WELLNESS

INTRODUCTION:

Workplace wellness is a workplace health promotion activity or organizational policy designed to

support healthy behaviour in the workplace and to improve health outcomes. It can be defined as

"the process of enabling people to increase control over, and to improve, their health," and health

promotion can be carried out in the workplace as well as many other settings. Known as

'corporate wellbeing' or 'community wellbeing', it consists of a variety of activities such as health

fairs, health education, medical screenings, health coaching, weight management programs,

wellness newsletters, on-site fitness programs and/or facilities and educational programs.

Workplace wellness includes organizational policies designed to facilitate employee health

including allowing flex time for exercise, providing on-site kitchen and eating areas, offering

healthy food options in vending machines, holding “walk and talk” meetings, and offering financial

and other incentives for participation,[2] among many other options. Workplace wellness has been

expanded over the past decade to encompass the overall creation of a “culture of health” within

the worksite.

When I imagine myself as promoter of health and wellness , I realise that, this is what I wanted to

be in life. To be successful in professional life one must match his/her professional goals with

personal goal. Fortunately I am able to match this goals. Furthermore, my approach to wellness

has been always based on three pillars: supporting individual health, fostering a healthy

workplace, and promoting healthy communities. My background of holistic sciences has been an

extra asset, which I always used to practice a holistic approach to developing a healthy workplace,

providing an environment that encourages employees to achieve effective work and life balance.

My philosophy is based on overall wellbeing, that considers not only physical health but also

other determinants of health such as psychological, environmental and social health.

REALISTIC AND UNREALISTIC EXPECTATIONS

Being an entrepreneur of Health and Wellness, I found that Canada is Global hub for creating

wellness around it. Main drivers are enthusiasm among Canadian population , flow of immigrants

and multiculturalism and weather conditions in Canada. There is tremendous scope in Canada to

work in Health and Wellness sector where clients keep some realistic and unrealistic expectations

from promoters of Health and Wellness at workplace.

When we talk about fulfilment of expectations from a wellness entrepreneurs, one thing, we

always should keep in mind is that after all they are humans and they don't have super power to

deal with issue at workplace.

In today's scenario it is expected that health, programs should be are designed to assist employees

to choose healthier behaviours like being more physically active or quitting smoking. Campaigns

to raise awareness, educational sessions to increase knowledge, opportunities to learn new skills,

and changes to policies to make it easier for employees to make healthy choices are often

included. This approach is taken because the workplace is a good way to reach people, since most

adult Canadians spend a large part of their day at work.

Another genuine expectation from professionals of Health promotion is implementing safety and

lifestyle programs to contribute to the health of employees. I think, workplace wellness is more

effective when a third factor, the healthy environment is created at work. This positively affect on

people’s health. When people are satisfied with their job, they are more productive and tend to be

healthier. When employees feel that the environment at work is negative, they feel stressed. Stress

has a large impact on employee mental and physical health, and in turn, on productivity.

There are five components of workplace culture that directly affect employees’ health and the

health of the organization overall—credibility, respect, fairness, pride, and camaraderie. The

underlying idea is that companies must genuinely care about the well-being of their employees by

making these expectations true in reality .

Companies today who want to attract and keep good workers have leaders who understand the

connection between employee satisfaction and employee health and believe that workplace

wellness is a business strategy. Their management practices include making reasonable demands

on time and energy, involving employees in decision making, rewarding work well done, openly

communicating, and providing support to balance work and home life.

Employers know that workers are looking for jobs that pay well, have good benefits, are

interesting, and include excellent health and safety programs. So in today’s competitive hiring

market, it’s become more important than ever for companies to enhance job satisfaction and

ensure that workers enjoy being on the job. Workplace wellness benefits both employers and

employees.

Both employers and employees have a responsibility for creating a healthy workplace. Employees

are expected to arrive at work in good health, and the employer is expected to maintain work

friendly and health environment.

MY NUTRITIONAL INTEGRITY

Healthy or balanced eating is not about strict dietary limitations, staying unrealistically thin, or

depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy,

improving your outlook, and stabilizing your mood. To achieve this status, being a fitness freak, I

must keep my level of integrity high and balanced diet to get maximum results from my efforts.

And I think, I have been much successful to do so. I never compromise with my food habits. I try

to fulfill my daily diet

requirements in any

circumstances.

I always relied

upon five basic principles

of dietetics to keep my

nutritional life healthy

Adequacy

An Adequate diet provides me

with energy and nutrients for

optimal growth,

maintenance and repair of

tissue, cells and organs. Water, carbohydrates, fats, proteins, vitamins. An adequate diet includes

foods containing proper amounts of these nutrients to prevent deficiencies, anaemia, headaches,

fatigue and general weakness.

Balance

A balanced diet includes foods containing sufficient amounts of each class of nutrients. For

example, I prefer milk as it is a good source of calcium and fish provides necessary iron and

protein, the two are not enough alone. Other essential vitamins, carbohydrates and fats are found

in whole grains, vegetables and fruits.- grains, proteins, vegetables, fruit and dairy. Consuming the

proper amount of servings from each category ensures a well-proportioned diet.

Calorie Control

This is more important to keep calorie intake controlled. I know how is my energy expenditure so

I can easily figure out what to eat and how much to eat. The amount of energy the body receives

from incoming food needs to match the amount of energy needed for the body to sustain its

biological and physiological activities. In other words, input needs to match output. An imbalance

leads to weight loss or gain.

(Nutritional) Density

Eating well without overeating is often challenging. I always prefer foods that pack the most

nutrients into the least amount of calories. For example, a bowl of grapes and a can of soda contain

roughly the same number of calories, the grapes contain far more nutrients than the cola.

Designing a nutritionally sound diet requires proper "budgeting" of calories and nutrients so that

you eat less while supporting good health.

Moderation

"Everything in moderation; nothing in excess.". Keeping this in mind, I always restrict on what I

can or cannot eat. limiting yourself of foods rich in fat or sugar is not always beneficial. When

eaten on occasion, these treats are not harmful to your health , often provide enough enjoyment

to keep one motivated to continue healthy eating habits.

BIG PICTURE REVIEW

As I was born and brought up in quite luxurious environment, My family members were quite

selective in dietary habits. All we used to follow typical Indian traditional diet

Indian traditional diet

But my case was total different. During my childhood, I always had hundreds of options available

to eat and henceforth I had sweet tooth like chocolates, ice creams, cakes, pastries etc. I used to be

more relied on these types of food rather than having green or fruit vegetables. later on even in

high schooling same habits were nurtured. As I started learning holistic science (Ayurveda), I

realised value of diet and nutrition and started making really drastic changes to my dietary

pattern. I was so keen to learn about nutrition , I achieved nutrition degree and started working as

diet consultant.

PERSONAL HEALTH STATEMENT

"Pain is temporary, but pride is permanents"

This philosophy changed my entire way of leaving. Every time I think of it when I tend to go off

track of my goals whether it be being fit and healthy or being successful in my professional.

Whatever pain you are suffering now to achieve something (may be great physique, keeping ideal

dietary habits etc ) , one should always be mindful that, the pain is temporary and it is not going to

be last longer but the pride one going to enjoy after achieving goal will be permanent so one

should always try to focus on long term effect instead of pain you feeling to achieve it.

ENVISIONING MY HEALTH

It will exaggeration, if I say , I am addicted to gyming, but its reality. Whenever I miss hitting gym

for any reason I feel guilty. I start cursing myself for this reason. This is what I am expecting

myself to be in future also . Same level of interest , integrity, passion and enthusiasm towards

fitness and diet. I am sure about my ability to be consistent in maintaining health and nutritional

pattern.

PART II

Recipes and Favourite Foods

Names of my favourite foods are always related with muscle growth. As I am ectomorphic and i

need to eat eat and eat to get visible muscular growth . these are the follwoing food items which i

like most.

1 Whole Eggs – Eggs are high source of protein for muscle-building. . one egg contains 6g of

protein and essential vitamins and minerals. Usually I include egg yolk in my diet. Yolk consists of

essential dietary fat like Omega 3, and essential amino acids. So I generally prefer to eat a whole

egg with an egg white and yolk. To get the best effect of muscle building with egg. , I include egg in

daily diet.

2. Fish – Fish is also the best source of protein diet available. It contains 6 g of protein per ounce.

Apart from the protein, it contains essential fat Omega 3 essential for faster

muscles gain. Also, it is beneficial due to its less saturated fat and no carbohydrate. So to gain

muscles include fish twice weekly in your diet. Include variety of fish such as tuna, mackerel,

salmon and sardines to get a high amount of protein.

3. Soy – Soy foods provide the best and complete source of vegetable protein . It is considered as

the complete source of protein as it contains a variety of amino acids for muscle gain. It is

important for gaining muscles as it is low in saturated fats and cholesterol-free. Apart from muscle

gain it is proved beneficial for the heart, diabetes and many more. There are various types of soy

products like soy milk, tofu, grains and soy chunks are also available.

Recipes

1. Tandoori-Style Chicken

Ingradient

1 Tbsp (15 mL) garlic, minced

1 Tbsp (15 mL) ginger, minced

1 Tbsp (15 mL) lemon juice

¼ cup (60 mL) paprika, ground

½ tsp (2 mL) cayenne pepper

8 chicken thighs, bone in and skin on

Directions:

1. Combine cream stock, garlic, ginger, lemon and spices in a large resealable bag and mix well.

2. Add chicken thighs to bag and toss, ensuring they are well coated. Marinate in the refrigerator

for 2-3 hours (up to overnight for a more intense flavour).

3. Remove chicken from marinade and transfer to a roasting pan. Bake for 30 minutes or until

fully cooked at 350°F (180°C) or grill chicken on a BBQ.

Nutritional Breakdown

Chicken serve as major source of complete animal protein, where as garlic ,ginger act like

appetizers and helps in digestions of chicken. Lemon is well anti oxidants

2) Sweet Veggie Stir Fry

Ingradients

1 clove garlic, minced

½ small onion, thinly sliced

½ red bell pepper, sliced

1 cup broccoli, sliced

1 handful baby carrots, sliced in half

2 Tbsp extra virgin olive oil

1 Tbsp soy sauce

1 cup whole grain brown rice

Directions S

1. Start by cooking the rice and preparing all vegetables.

2. In a large skillet on high heat, add extra virgin olive oil and garlic, followed by the onion, red bell

pepper and broccoli. Stir, and cover for 2 minutes. Add the brown rice, then stir in rest of wet

ingredients.

3. Stir in carrots, remove from heat, and serve

Nutritional Breakdown:

Brown rice serves as good source carbohydrate and broccoli as vegetable protein. Garlic onion ,

pepper are good appetizers. Olive oil is ideal source of saturated fatty acid with Omega 3.

ARTICLE REVIEW

1) Title :Good intentions, bad habits, and effects of forming implementation intentions on healthy

eating. By Bas Verplanken1,* and Suzanne Faes2

European Journal of Social Psychology

Volume 29, Issue 5-6, pages 591–604, August - September 1999

in this article authors tried to establish a healthier diet. Implementation intentions concerned a

specific plan for when and how to act. The effect of implementation intentions was additive to the

prediction of healthy eating by behavioral intentions to eat healthily. Implementation intentions

were pitted against individual differences in counter intentional (unhealthy) habits. The effects of

implementation intentions and counter intentional habits were independent, suggesting that

implementation intentions did not break the negative influence of unhealthy habits, and yet

managed to make those with unhealthy habits eat healthier in habit-unrelated respect

2) Position of the American Dietetic Association: Dietary guidance for healthy children ages 2 to

11 years by Nicklas T, Johnson R, American Dietetic Association

Children's Nutritional Research Center, Baylor College of Medicine, Houston, TX, USA.

Journal of the American Dietetic Association [2004, 104(4):660-677]

It is the position of the American Dietetic Association that children ages 2 to 11 years should

achieve optimal physical and cognitive development, attain a healthy weight, enjoy food, and

reduce the risk ofchronic disease through appropriate eating habits and participation in regular

physical activity. The health status of American children has generally improved over the past

three decades. However, the number of children who are overweight has more than doubled

among 2- to 5-year-old children and more than tripled among 6- to 11-year-old children, which

has major health consequences. This increase in childhood overweight has broadened the focus of

dietary guidance to address children's over consumption of energy-dense, nutrient-poor foods

and beverages and physical activity patterns. Health promotion will help reduce diet-related risks

of chronic degenerative diseases, such as cardiovascular disease, type 2 diabetes, cancer, obesity,

and osteoporosis. This position paper reviews what US children are eating and explores trends in

food and nutrient intakes as well as the impact of school meals on children's diets. Dietary

recommendations and guidelines and the benefits of physical activity are also discussed. The roles

of parents and caregivers in influencing thedevelopment of healthy eating behaviors are

highlighted

3) The Nutrition Transition: New Trends in the Global Diet

by Adam Drewnowski , Barry M. Popkin

Analyses of economic and food availability data for 1962–1994 reveal a major shift in the

structure of the global diet marked by an uncoupling of the classic relationship between incomes

and fat intakes. Global availability of cheap vegetable oils and fats has resulted in greatly increased

fat consumption among low-income nations. Consequently, the nutrition transition now occurs at

lower levels of the gross national product than previously, and is accelerated further by high

urbanization rates. Data from Asian nations, where diet structure is rapidly changing, suggest that

diets higher in fats and sweeteners are also more diverse and more varied. Given that preferences

for palatable diets are a universal human trait, fat consumption may be governed not by

physiological mechanisms but by the amount of fat available in the food supply. Whereas

economic development has led to improved food security and better health, adverse health effects

of the nutrition transition include growing rates of childhood obesity. The implications of these

trends are explored.

PART III

NUTRITION PHOTOGRAPHS

This picture wisely demonstrate running or jogging is how important to heart and overall body .

X-ray pattern of running man which reveals cardio exercise involves all musculoskeletal system of

human body, which also strengthens heart and lungs including other vital organs. Also this picture

express that if some is constantly practising cardio respiratory training every day , his/her heart

ECG will be absolutely normal.

2)

This is excellent presentation of how unhealthy dietary habits spoil the internal environment of

body. In one side apple in one hand and dumbbell in other hand reveals how important these two

factors to human body to regulate internal machinery( internal digestive organs) , which properly

functioning with excellence. whereas other side shows how internal organs rusting (improper

digestion) due to lack of exercise and adapting healthy diet.

3)

Sarcastically it is presenting exaggeration of fad diet guidelines. The tag lines speaks a lot here.

Everyday there are new fad diet pattern found and people are crazy for without sensible thinking.

Here woman in picture is not supposed to eat anything as her so called "veterinarian diet

guidelines has told her to do so". This is a clear message to those who blindly follow fad diet

without knowing the consequences.

4)

This is the reality of today's young generation who is facing issue of how to balance professional

life with personal life. Especially for women who have entered the workforce and have become

increasingly conflicted over the time they must split between work and family. The woman in

picture is working from home even she is ironing her clothes, so one can imagine how stressful life

she is living !!!