Project: Diet and Fitness Plan

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timer Asked: May 9th, 2018
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Question description

This project includes a two-day food record and analysis of your diet along with an assessment of your fitness. You will critically evaluate your diet and develop a personal plan for lifestyle changes to benefit your health and well-being. Please write in full sentences, research and reference properly, and format your work following APA. The report should include a title page stating your name, course number, term, instructor name, and title. The body of your report should be a minimum of 1500 words and include at least four references. Attach or copy and paste the results of your nutritional analysis at the end of the report.

Food record and analysis: Pick an average day and record your food. Next, log on to the CNPP website: SuperTracker. You need to create a log in. The program requests some personal data for the analysis. Next, proceed to record your food intake. The site lets you create a list of often consumed foods, which will make it easier for the next time you use it. Once you finish your food intake, select “My Reports.” Copy and save your results to be submitted with your report. Submit Food Groups and Calories, Nutrients, Food Details and Physical Activity reports for this day. Review your food intake and discuss shortfalls.

Next, choose a second day and plan a day for food intake which will meet all recommendations, then live this day; be sure to write down everything which you consume, including drinks and snacks. Try to include items you love to eat. Enter your food in the SuperTracker and analyze. Did you meet all requirements? How did your food intake on this day differ from your other recorded day?

Plan regular physical activity for a week, attempting to meet recommendations for all types of fitness. Next, follow your plan and note your physical activity in a log. Try to include activities you love, and also note sleeping patterns, personal feelings, thoughts, and additional stresses which might occur. Next, return to the beginning and analyze your physical activity on the CNPP website.

Your report should discuss the following questions:

  • Compare and contrast your food record and analysis from the two days recorded.
  • Did you like your food intake for the days record? How could you improve your diet, and how can you introduce variety?
  • What do you consider the most important issue about your diet covered in the course, and how will you apply this to your life? Have you implemented changes and noticed any differences so far? What will be the major challenges to a better diet?
  • How is the physical activity log? Was it difficult to adhere to an exercise regimen? Did you feel any difference during this week compared to a week before this course began? What will be the major challenges to maintaining a healthy physical activity regimen?
  • What aspect of this course provided the best and most useful information for you? How do you see this course work affecting your life 6 months from now? A year from now?

1 TALAVERA Diet and Fitness Plan Central Texas College BIOL1322: Nutrition & Diet Therapy I Dr. Bergher April 24, 2018 TALAVERA 2 Diet and Fitness Plan I will start this project diet and fitness plan by stating that my daily intake is not the best. I enjoy junk foods, love meat, Your body and the planet would thank you for substituting turkey or chicken for beef, or other red meat. Any diet with lots of animal products is quite hard on the planet, the animals, and your body (protein in excess of about 15-20% can lead to dehydration, bone loss, kidney issues, cancer, etc.) The production of red meat is the main cause of global warming, deforestation, animal extinction, water depletion, over usage of pesticides, soil erosion, etc. Processed meats like bacon, lunch meats, and hot dogs have recently been classified as carcinogenic. https://www.cancer.org/latest-news/world-health-organization-says-processed-meat-causescancer.html and drink lots of coffee and sodas. Regarding soda, and other drinks with added sugar or artificial sweetener, that is liquid candy. You would almost be better off eating the container, and dumping the soda. These promote obesity, diabetes, and a malady of other illnesses. I am willing to admit that my vegetable intake is non-existent. Vegetables are so incredibly important in maintaining health, and preventing chronic issues like obesity, malnutrition, and cancer. Your vegetables should be many colors of the rainbow. Making veggie smoothies, where you blend up the veggies (carrots, celery, beets, spinach, etc.), and add some peanut butter (or other nuts), avocado, and seeds, is a wonderful and easy way to improve your daily veggie intake. I have a Vitamix blender reached purchased refurbished for $273 that is amazing. Consumer Reports raves about the Ninja blenders, which can be less than $100. The ratio of veggies/meat in the diet may play a significant role in cancer risk. Eat more vegetables, as they are loaded with essential vitamins and minerals. I know I should know what is good food and what is bad food. When I started taking this course, I have been made aware that I am destroying my body and I am carefully keeping an eye on what I am eating. For this project, I am to compare my food intake for two days and input it in the super tracker. I will let you know that due to my leg not healing correctly the doctor just informed me that another surgery is needed. I am sorry to that, and that you will be okay. As for my fitness, I will be inputting in the super tracker the time that I spend in physical therapy. That will be my fitness plan. TALAVERA 3 I was very doubtful on trying the tracker for my food and also my physical fitness because I thought it could be no use to me and a big waste of time. I am not used to having my everyday eating, and fitness logged into a tracker. Therefore I gave in and changed my way of thinking and put more effort into logging it in. Seeing what I ate for those two days opened my eyes, and it helped me to understand my eating habits. On day one for breakfast, I ate an egg McMuffin, Fast food is mostly filled with fat, sodium, and chemicals, and is meant to improve profits at the expense of your health. However, there are exceptions where good food is served. You will save $$$, and improve health, by cooking at home. coffee, and a coke. Forr lunch, I ate a ¼ pound cheeseburger, small chocolate shake, and a coke. For dinner, I ate a Philly cheese steak, coke, and water. Eating meat three times a day is rough on the body, and promotes obesity, colon cancer prostate cancer, and more. On day two for breakfast, I ate pancakes, a chicken biscuit, and coffee. For lunch, I ate chicken fried rice, bourbon chicken, and a coke. For dinner, I ate a chicken sandwich, corn, and water. When it comes up to my meal comparison, the fact is that is high in trans fat and sodium. It is remarkable how much salt is poured into restaurant, canned, deli meats, sauces, dressings, packaged, and processed foods that we would not suspect. Please consider less processed foods, and substitute pepper and Ms. Dash for salt. I am very aware that a change needs to happen. For those two days according to the super tracker, my calories were 2115, saturated fat was over, Please consider replacing some animal products with healthier alternatives, such as beans. This will help you avoid many chronic diseases that Americans suffer from, such as heart disease, stroke, obesity, cancer, etc. etc., etc., and bump up your fiber intake. and the sodium was very high. Per the Institute of Medicine, my protein RDA should be at a 56 grams per day I did well when it comes to protein. Perhaps consider replacing some meat and fish meals with beans, etc. Too much protein can be tough on the body (kidneys), as well as the planet. It can also lead to bone and mineral loss, dehydration, and promote some types of cancer. Protein should not be more than about 20% of calories. These were the ones that stood out the most. I have attached the report. I could improve my daily food intake by adding more water instead of soda and more vegetables to my diet. It will be a work in progress, but I think I am ready for the challenge. I will start eating more home cooked meals at home. , When it comes to fitness, I found that its difficult at this time to have a daily routine. I know that one cannot have a balanced diet without exercise. My fitness right now consists of 2 days of physical therapy. I am to do light walking on the treadmill for 20 minutes each time, TALAVERA 4 some stretching and light walking around the house. This particular week I input what I did into the supper tracker, and the results were not so good. Again a work in progress. I will get back to were I need to be with my fitness plan. I have a goal as soon as this next surgery is over and done with. The healing time is about six weeks instead of 12. I'm happy about this because I am not the couch potato type. I will state this I am facing some challenges ahead to be fit and to eat right. , My selfesteem is not that great and being a man I may feel somewhat depressed because I can not do a lot right now. I am focusing on the positive and not the negative. This class has inspired me, and I am learning new ways to do better for myself and my body. I am looking forward to changing. I want to be strong and accomplish what I know my body and mind needs. I have to be focused and stay away from the junk and unhealthy foods. It is not easy, as it is an addiction like any other. I would advise my friends to take this class just to get an understanding of diet and fitness. I want to use these tool to change myself and maybe my family too (they are more active than me). Hopefully next year I want to have met my nutrition and fitness goals. I can not see the future, but I plan on using the knowledge to make it work for me. Reference (Whitney, Ellie, and Rolfes, Understanding Nutrition, 14th Edition, Wadsworth, Cengage Learning. Ch.6,12,13) “How to Calculate Protein RDA” (2010, November) Healthyeating.sfgate.com Recommended Dietary Allowance “RDA” Tables and Health (2016 October 10) www.supertracker.gov Your word count is 818/1500 words….-22 TALAVERA 5 Both food Calories Reports were the Same. I would like to See a different one for Each Day, Food Details Report for both days, and the Nutrients Report for the Second Day…-10 I am glad that you learned a healthier way of living in this course. Food and exercise are the medicine that you take daily, are incredibly important, and are where most Americans fall far short. 68/100 It seems easier said than done, but not that tough either. Some suggestions to consider: Absolutely minimize processed and packaged foods, chemicals, preservatives, dyes, and added sugar. Manufacturers know that you are on the lookout for added sugar, so there are about 78 different names for sugar (glucose, fructose, maldodextrin, corn syrup, corn starch, etc.) to try and slime their way into your wallet and kitchen. Look at the ingredients. If they sound like something sold in the pharmacy, avoid it. Avoid artificial sweeteners, as research shows they also promote obesity and diabetes. New studies show they may contribute to stroke and dementia. Stevia may be fine, but I am unsure. https://www.theguardian.com/lifeandstyle/2017/apr/20/stroke-and-dementia-risk-linked-to-low-sugardrinks-study-finds Maximize fresh fruits and vegetables, especially organic, if you can afford it. Eat the entire fruit, rather than just fruit juice. Make sure that your vegetable selection is a rainbow of different colors. Making veggie smoothies, where you blend up the veggies (carrots, celery, beets, spinach, etc.) and add some peanut butter (or other nuts), seeds, and maybe a fruit is a wonderful and easy way to improve your daily veggie intake. My wife and I recently bought a reconditioned Vitamix for $273 from Groupon that has dramatically increased our vegetable intake. Consumer Reports raves about the Ninja Professional NJ 600, which is less than $70. We blend fresh vegetables almost every day. Veggies are loaded with the vitamins and minerals that many are missing from their diet. There are new appliances that make home cooking far more convenient. For example, we recently bought an “instant pot” for less than $100, which is a pressure cooker that cooks dried beans in about 30 minutes without even soaking them. It also does a myriad of other things, such as make yogurt, which I have not yet done. When eating carbs, maximize whole dark grains (brown rice, whole grain bread), and minimize refined white grains (white rice, white bread). Exercise most days in the week, at least 20 minutes. Most of you do more, which is wonderful. 20 minutes of brisk walking/day decreases mortality by 30%. Consider using some of the many wonderful phone exercise apps that are currently available for free. https://www.theguardian.com/lifeandstyle/2015/jan/14/scientists-recommend-20-minute-daily-walkpremature-death The planet can no longer sustain a meat based diet, especially with emerging nations like China and India developing a taste for meat. Increase healthy fats (avocados, nuts, seeds) and legumes, and decrease animal products, especially red meat. It is a win-win for all involved; your health, the animals, and the planet. TALAVERA 6 If you suffer/have suffered from anxiety, depression, OCD, PTSD, or any other mental issue, you may be greatly helped by regular exercise, as well a diet excluding all food with added sugar, caffeine, artificial ingredients, and alcohol. This helped me tremendously, and the cravings get much better over time! Please click here for an amazing article that came out recently. When you cut back on junk food (soda, sweets, cake, cookies, candy bars, etc.) you will see a withdrawal effect of seriously craving these foods. Sugar is a drug, and, like all drugs, has a withdrawal of craving the denied substance. Don’t worry, it will pass. I know this from personal experience. A recommended protein allowance of 10%-35% is not entirely logical, and panders to the meat and dairy lobbies. Too much protein can be tough on the body (kidneys), as well as the planet. It can also lead to bone and mineral loss, dehydration, and promote some types of cancer. Protein should not be more than about 20% of calories. Try and find an exercise that you enjoy, as your chances of doing it are far greater if you look forward to it. Personally, I enjoy bike riding best, just bought a new one, and ride with a group about three times a week. Last, and definitely not least, learn from your heart. It keeps the body alive by pumping blood everywhere. However, the first branch of the aorta goes to……itself. The coronary artery is the very first branch off the aorta that feeds the myocardium. Take care of yourself first, so that you can be there for all your loved ones. A good diet and exercise is not optional, and must come first, regardless of everything else. Food and exercise are medicine, much better and cheaper than pharmaceuticals, and have a tremendous impact on quality of life. What goes into your body has a tremendous impact on all your organs, cells, health, mental attitude, longevity, etc. A chain is only as strong as the weakest link. “Those who do not find time for exercise will have to find time for illness.”...Earl of Derby “Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant.” Is sugar toxic? Please click here to watch this terrific 60 Minutes episode and find out. Please click here for an amazing Frontline presentation on supplements and safety. Sincerely, Dr. B

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henryprofessor
School: Boston College

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Totally impressed with results!! :-)

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