Lara Abolhesn

Nf-25 Prof. Crocker Mt. Sac Winter 2016

EAT CLEAN, STAY UP

1

Table of Contents
i.

Chapter 1: Quality Levels...... 1

ii.

Chapter 2: My Nutrition Profile....11

iii.

Chapter 3: Perfect Plan Analysis...12

iv.

Chapter 4: Super Foods.14

v.

Chapter 5: Farm to Table...16

vi.

Chapter 6: MyPlate18

vii.

Chapter 7: Water21

viii.

Chapter 8: Fiber.25

ix.

Chapter 9: My Wellness Life28

x.

Bilbiography.34

xi.

Appendix A: Excel Tab 1.35

xii.

Appendix B: Excel Tab 2.36

xiii.

Appendix C: WB 1- 3 Day Diet Record..38

xiv.

Appendix D: Excel Tab 3.58

xv.

Appendix E: WB 2- Perfect 3 Day..59

xvi.

Appendix F: Excel Tab 4..88

xvii.

Appendix G: Excel tab 5...89

xviii.

Appendix H: MyPlate.Gov Educational Tool...90

Chapter 1: Quality Levels-

Micronutrients-Micronutrients are essential to good health because they

supply our bodies with nutrients that we cannot get from Macronutrients
such as carbohydrates, proteins, and fats. They also keep the body from
having nutrient deficiencies that can lead to serious health risks.
Micronutrients are different than Macronutrients because our bodies only
need small trace amounts, hence the term micro. Micronutrients are made
up of vitamins and minerals.

Vitamin B1 (Thiamin)- Water Soluble. Functions: Part of coenzyme active in

energy metabolism. Deficiency: Beirberi with possible edema or muscle wasting,
enlarged heart, heart failure, muscular weakness, pain, apathy. Poor short term
memory, confusion, irritability, difficulty walking, paralysis, anorexia, and weight
loss. Toxicity: None Reported. Foods: Enriched pasta, pork chops, green peas, waffle,
whole wheat bagel.

Vitamin B2 (Riboflavin)- Water Soluble. Function: Part of coenzyme active in

energy metabolism. Deficiency: Cracks and redness at corners of mouth, painful, smooth,
purplish-red tongue, sore throat, inflamed eyes and eyelids, sensitivity to light, skin
rashes. Toxicity: None reported. Foods: Beef liver, cottage cheese, yogurt, mushrooms,
enriched cereal.

Vitamin B3 (Niacin, Niacinamide)- Water Soluble. Function: Part of coenzymes

needed in energy metabolism. Deficiency: Pellagra, characterized by flaky skin rash
(dermatitis) where exposed to sunlight, mental depression, fatigue loss of memory
headache, diarrhea, abdominal pain, vomiting, swollen, smooth, bright red or black
tongue. Toxicity: Painful flush, hives and rash (niacin flush), excessive sweating, blurred

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vision, liver damage, impaired glucose tolerance. Foods: Chicken breast, baked potato,
pork chop, tuna, enriched cereal.

Vitamin B6 (Pyridoxine)- Water Soluble. Functions: Part of a coenzyme needed in

amino and fatty acid metabolism, helps to convert tryptophan to niacin and to serotonin,
helps to make hemoglobin for red blood cells. Deficiency: Anemia, depression,
confusion, abnormal brain wave pattern, convulsions, greasy, scaly dermatitis.
Toxicity:None. Foods: Banana, beef liver, baked potato, spinach, chicken breast.

Vitamin B12 (Cyanocobalamin)- Water Soluble. Functions: part of coenzymes

needed in new cell synthesis, helps to maintain nerve cells. Deficiency: Pernicious
anemia, smooth tongue, tingling or numbness, fatigue, memory loss, disorientation,
degeneration of nerves progressing to paralysis. Toxicity: None reported. Foods: Sirloin
steak, pork roast, chicken liver, cottage cheese, and swiss

Folate- Water Soluble. Function: Part of a coenzyme needed for new cell synthesis.
Deficiency: Anemia, smooth, red tongue, depression, mental weakness, fatigue,
irritability, headache, a low intake increases the risk of neural tube birth defects.
Toxicity: Masks vitamin B12 deficiency symptoms. Foods: Pinto beans, asparagus,
avocado, beets, lentils.

Vitamin C- Water Soluble. Functions: Collagen synthesis (strengthens blood vessel

walls, forms scar tissue, provides matrix for bone growth), antioxidant restores vitamin E
to active form, supports immune system, boosts iron absorption. Deficiency: Scurvy,
with pinpoint hemorrhages, fatigue, bleeding ums, bruised, bone fragility, joint pain, poor
wound healing, frequent infections. Toxicity: Nausea, abdominal cramps, diarrhea,
rashes, interference with medical tests and drug therapies, in susceptible people,
aggravation of gout or kidney stones. Foods: Sweet red pepper, Brussels sprouts,
grapefruit, strawberries, orange juice.

Vitamin D- Fat Soluble. Functions: Mineralization of bones and teeth,(raises blood

calcium and phosphorus by increasing absobrtion from digestive tract, withdrawing
calcium from bones, stimulating retention by kidneys.) Deficiency: Abnormal bone
growth resulting in Rickets in children, Osteomalacia in adults, malformed teeth, and
muscle spasms. Toxicity: Elevated blood calcium, calcification of soft tissues (clood
vessel, kidneys, heart, lungs, tissues of joints), excessive thrist, headache, nausea, and
weakness. Foods: Enriched cereal, sardines, salmon, cod liver oil, tuna.

Vitamin A- Fat Soluble. Functions: Maintenance: of cornea, epithelial cells, mucous

membranes, skin, bone and tooth growth, regulation of gene expression, reproduction,
and immunity. Deficiency: Night blindness, corneal dryness, and blindness, impaired
bone growth, and easily decayed teeth, keratin lumps on skin, and impaired immunity.
Toxicity: Increased activity of bone dismantling cells causing reduced bone density and
pain, liver abnormalities, and birth defects. (Beta Caotene- Harmless yellowing of skin.)
Foods: Carrots, Fortified milk, Sweet potato, Spinach, and Bok Choy.

Calcium- Water Soluble. Functions: Maintains strong bones, helps muscles move and
nerves carry messages from the brain to every part of body, helps blood vessels move
blood through body. Deficiency: Numbness and tingling fingers, convulsions, abnormal
heart beat, heart problems. Toxicity: High blood pressure, kidney stones, weight loss,
CVD. Foods: Milk, yogurt, cheese, salmon, kale.

Iron- Water Soluble. Functions: Makes hemoglobin, carries oxygen from lungs to all
parts of the body, makes myglobin, provides oxygen to muscles, makes some hormones
and connective tissue. Deficiency: Body used stored iron in organs, but when too low
anemia sets in, red blood cells become smaller and contain less hemoglobin, tiredness,
lack of energy, less ability to fight germs and infections, cant control body temperature.

Magnesium- Water Soluble. Functions: Muscle regulation, nerve function, blood

sugar levels, blood pressure, and making proteins, bones and DNA. Deficiency:
interferes with the bodys ability to absorb magnesium or increase amount of magnesium
that the body excretes. Toxicity: None reported. Foods: Legumes, nuts, seeds, whole
grains, leafy greens, milk.

Potassium- Water Soluble. Functions: Helps cells, tissues, and organs function
properly, and conducts electricity in the body. Deficiency: Weakness, tired, cramping in
arms or legs, inability to move, neausea vomiting, constipation, fainting. Toxicity:
Kidney failure, insulin deficiency, metabolic acidosis, all leading to hyperkalemia.
Foods: Bananas, avocado, squash, yogurt, fish, leafy greens.

Zinc- Water Soluble. Functions: Helps immune system fight off bacteria and viruses,
makes proteins and DNA and genetic material in cells, helps pregnancies develop
properly, heals wounds and vital for taste and smell. Deficiency: Hair loss, diarrhea, eye
and skin sores, loss of appetite, problems with wound healing, decreased ability to taste,
lower alertness. Toxicity: Nausea, vomiting, loss of appetite, cramps, diarrhea,
headaches, lower copper levels, lower immunity, low levels of HDL cholesterol. Foods:
Red meat, poultry, seafood, fortified cereal, beans, nuts.

Sodium- water Soluble. Functions: Used in the body to control blood pressure and
blood volume, allows muscles and nerves to work properly. Deficiency: Low sodium
causes water to enter cell walls and swell, same happens in brain called cerebral edema,
can lead to brain damage. Toxicity: High blood pressure, buildup of fluid in congestive
heart failure, cirrhosis of liver, or kidney disease, can lead to Hyponatremia. Foods:
Table salt, soy sauce, bacon, ham, canned foods.

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Vitamin K- Fat Soluble. Functions: Synthesis of blood clotting proteins and bone
proteins. Deficiency: Hemorrhage, abnormal bone formation. Toxicity: Opposes the
effects of anti clotting medication. Foods: Cabbage, Spinach, soybeans, salad greens,
cauliflower.

Vitamin E (d-alpha-Tocopherol)- Fat Soluble. Functions: Antioxidant (protects

cell membranes, regulates oxidation reactions, protects polyunsaturated fatty acids).
Deficiency: red blood cell breakage, nerve damage. Toxicity: Augments the effects of
anticlotting medication. Foods: Safflower oil, wheat germ, mayonnaise, canola oil,
sunflower seeds.

Iodine- Water Soluble. Functions: Creates thyroid hormones, controls metabolism,

proper brain and bone development during pregnancy and infancy. Deficiency: Cannot
create sufficient amount of thyroid hormones, decrease in ability to think clearly, can
cause goiters, or in pregnant women this can premanatly harm the fetus, stunted growth,
mental retardation, delayed sexual development. Toxicity: Goiter, thyroid cancer,
burning mouth, throat, and stomach, fever, stomach pain, nausea, vomiting, diarrhea,
weak pulse, and coma. Foods: Iodized salt, fish, seaweed, dairy, grains, fruits,vegetables.

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Chapter 2: My nutrition ProfileTop 5 foods and nutrient amounts:

Kcal:
1.Turkey Taco- 287.49
2. Atkins Fiber Bar- 130
3. Apple- 94.64
4. Chicken Breast- 93.55
5. Almond Milk- 91.2

Sugar:
1. Apple- 18.91
2. Almond Milk- 15g
3. Banana- 9.91g
4. Carrots- 2.89g
5. Turkey Taco- 2.21g

Saturated Fat:
1. Turkey Taco- 6g
2. Atkins Fiber Bar- 2g
3. Chicken Breast- 0.57g
4. Wheat Waffle- 0.25g
5. Banana- 0.09g

Sodium:
1.Turkey Taco-293.79mg
2.Wheat Waffle-194.9mg
3.Almond Milk-151.2mg
4. Atkins Fiber- 110mg
5.Carrots-42.09mg

N-3:
1. Atkins Fiber Bar- 10g
2. Apple- 4.37g
3. Broccoli- 2.57g
4. Carrots- 1.71g
5. Turkey Taco- 1.5g

Fiber:
1.Turkey Taco-2.91g
2.Almond Milk-0.5
3.Wheat Waffle-0.45g
4.Chicken Breast-0.33g
5.Apple-0.08g

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Chapter 3: Perfect Plan Analysis (PPA)All my life Ive had a thin figure, it wasnt until I was about 18 that I
really started to care about why I was thin. I began eating healthier and
working out daily. As soon as college began I lost interest in a healthy diet.
In My WB1 its clearly shown that although I was consuming certain
nutritious foods, I wasnt taking into consideration the times I was eating or
even how much. I was well below half of most of the MyPlate guidelines; in
fact I wasnt even reaching my calorie intake. In my WB2 I showed almost
a complete change of 180 degrees. I reached the recommendations for most
requirements. I was able to make these changes by incorporating more
protein from meats such as chicken and ground turkey. I began eating more
fruits and vegetables with bananas, apples, broccoli, and carrots. My
Vitamin D was increased by drinking soy milk which was a better
alternative to 2% milk, which is higher in fat. One of my improvements
that I made was my Carbohydrate intake higher. If you look at my WB1
there was hardly any, and if there were it was from non-nutrient dense foods
like crackers. I needed to consume more Fiber and Carbs for healthy bowels
and more energy during the day. According to the Tab 3 Column F:
My most drastic increase was B12 starting out at 104% and ending
with a 256% overcome due to soy milk. I was able to include most of
the food groups each day in my meals, by considering the
recommendations of leafy greens, veggies, meat and poultry, fruits
and grains.
My goal ranges are: grains- 5 ounces, vegetables- 2 cups, fruits- 1.5
cups, dairy- 3 cups, and protein- 5 cups. According to the D.A.S.H.
recommendations the proper sodium level is and in my WB1 my
intake was 368.05 and ended at 1155.2 during my WB2. That was an
increase of 52%. The way I managed to support this goal was with my
chicken, soy milk, and broccoli. I used to fear that Sodium would
make me retain water if large amounts were consumed so I decided to
avoid it all together, now I know that was the wrong way to maintain
my weight.
D.A.S.Hs sodium recommendations for a 2.000 calorie diet is 2.300 mg, but
it is suggested that 1,500 mg lowers blood pressure even further. My
recommended intake from MyPlate was 1,500 mg. In my WB1 I had only
consumed a total of 368.05 mg, but by my WB2 I was able to get very close
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to my goal with an intake of 1,155.2 mg. Due to the lack of sodium I

consume I would need to support the amount in my meal plan by consuming
healthy amounts of sodium like celery-50mgs, beets-65mgs, and chicken
breats-70mgs. D.A.S.H stands for Dietary Approaches to Stop Hypertension,
it is a dietary plan authorized by The NIH, the National Institute of Health
and particularly The NHLBI, the National Heart, Blood, and Lung Institute.
The plan was created not only as a weight loss diet, but mainly to teach
others how to eat heart healthy. The three other minerals recommended by
D.A.S.H. are Potassium,-4,700mg Calcium,-1,200mg and Magnesium500mg. I felt a complete change in my daily energy and overall the way I
felt while on my WB2 diet. Im looking forward to continuing down this
nutritious path.

My top 5 food sources containing the 3 minerals:

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Chapter 4: Super FoodsWhen making the decision to incorporate super foods

into my diet, I thought it would be a great idea to use a
super food at least once per day.
Super Food List:
1. Grilled Herring:
Used once for dinner
Good source of kcals, protein, sat. fat, N-3. Excellent in lipids, niacin,
B6, B12, vitamin D.
Chosen for high omega-3 fatty acids
2. Tofu
Used once for dinner
Good source of N-6, N-3. Excellent in protein.
Chosen for protein
3. Plum
Used once for lunch
Good source of vitamin C.
Chosen for vitamin C
1. Barley
Used once for lunch
Good source of carbohydrates
Chosen for grains intake
2. Blueberries
Used once for breakfast
Good source of antioxidants
Chosen for antioxidants and fruit intake
3. Chia seeds
Used once for breakfast
Good source of kcals, lipids, N-6, thiamin, niacin, calcium. Excellent
in fiber and N-3.
Chosen for fiber
4. Chicken Breast
Used once for lunch
Good source of protein. Excellent in niacin, B-6
Chosen for protein
5. Asparagus
Used once for dinner

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Good source of thiamin, riboflavin, niacin, B-6, vitamin C. Excellent
in fiber, folate
Chosen for fiber
6. Gogi Berries
Used once for breakfast
Good source of fiber, riboflavin. Excellent in vitamin A.
Chosen for vitamin A
10. Ginger
Used once for lunch
Good source of antioxidants
Chosen for antioxidants

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Chapter 5: Farm 2 TableGinger!

I chose Ginger as my super food, and the main ingredient to
my super food dish. Ginger is an aromatic, spicy and sweet root
that can be used for endless cooking possibilities and can even
go beyond the kitchen. Gingers health benefits are:
Gastrointestinal relief
Nausea and vomiting relief
Anti-inflammatory
Protection against some cancers
Immune boosting
Originally, the root was native to Southeast Asia, but has
traveled globally since its discovery. In fact it has been traced
back to ancient Chinese, Indian, and Middle Eastern scriptures.
Most Ginger farmers are located and grow in USDA Zone 7,
which is an area that certain foods can grow safe when farmed
outside unlike zones 10 and 6. Growing in Zone 7 is great
because it ensures that most types of harsh climates are
inexistent and will not disturb the growth. However, if grown in
Zone 10 the Ginger will most likely die, and if grown in Zone 6
then the plant must be taken in during the winter. Farmers
usually will purchase Ginger roots from specified root dealers
when first beginning their own fields of roots. Ginger can be
planted in a warm season but grow perennial which means they
will be done 10-12 months after planting. When planting, you
must create a shallow, yet deep enough hole in the ground to put
the majority of the root in, all while leaving just the tip exposed.
Watering the root is essential, and must be watered thoroughly
for two weeks until new leaves on the root sprout. One special
Ginger farming company I found is Garden2Door, a small farm
located in Merced, California. They grow and farm organically,
pesticide and chemical free and they even take EBT! An
interesting fact I found out about them is that although they
locally harvest like other farmers, they box up to two- dozen
Ginger roots and ship them to homes and offices. A business like
this seems very unique to me in the farming industry. The only
downfall is if a harsh winter or drought hits, business slows
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down. I believe Garden2Door has done an excellent job at

supporting the Slow Food Movement by:

Growing locally, naturally, and environmentally ethical.

Avoid GMOs and grow organically.
They shop and sell locally.
They share recipes and encourage and promote healthy kids
lunches.

When selecting Ginger in the store it is best to always choose

fresh over dried because its flavor is stronger and it still
contains most of its active protease, its anti-inflammatory
property. Ginger is usually sold in a markets produce section
and is not sold peeled. When you get home, you do not need to
peel it until the time of use. It is best to store it in the
refrigerator, but can be frozen if needed later. The price on
Ginger is always fluctuating. It can be sold from Whole Foods,
Sprouts, Stater Bros, other grocery stores and even farmers
markets starting at $0.99, all the way to $1.99. I selected
Ginger as my whole food because it tastes great, and I never feel
as though Im missing out on anything when I cook with it, or
even use it for medicinal purposes.

Turn

TH I S

into T
H A T!

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Chapter 6: My Plate-

In regards to the MyPlate Analysis and the DRI provided

on the WB2, I think both have extremely useful and helpful
properties. The Myplate for example supplies you with an
adequate suggestion of the food groups you should be eating. It
also compares those numbers against what you actual intake is
and provides you with a goal percentage. The DRIs also supplies
you with a suggestive percentage but your goals are compared
to the AMDR (Acceptable Macronutrient Distribution Range)
and the RDA (Recommended Daily Allowance). I do believe
MyPlate is user friendly if you are someone who has experience
with the internet and newer technology and soft wares. For
example, my colleagues seem to not complain much about the
software except for a mother who isnt very familiar with
handling technology. In the beginning there is a short tutorial,
but I believe it can be deemed difficult is because there are
certain things that are hard to find on the software. Provided
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below is a chart of my food group goals, actual intake, and

percentage goal. For grains the recommendation was 5oz and I
consumed 0.5oz eq, with a remaining percentage goal of 121%. I
believe for me this was an extremely hard challenge for me. I
have never been a fan of many grains especially breads, and
doughs. I try very hard to stay away from foods like that and
try to get my grains and seeds goal somewhere else like oatmeal.
I adore the Myplate because there are food options and you can
look up what food youre lacking in, and there are tons of
suggestions. Fruits and vegetables didnt seem like too much of
a challenge. I am my most comfortable when I am eating my
those two food groups, because it makes me feel guilt free. My
vegetable percentage goal was 114.8% and my fruits was
127.6% and my actual went over my goal. The same thing
happened with protein foods, I was trying to get as much
nutrient dense food into my system as I could. I ended up
making it much over my 5oz goal. I believe I struggled with
dairy the most because I am lactose intolerant. I believe I can
combat this by drinking almond milk for the replacement of the
nutrients, as well as light cheeses and easy-on-the-stomach
dairy products every once in a while. I can also consume more
foods that are high in vitamin D, because I avoid milk, such as
fatty fish, cereal, and my favorite- mushrooms! As for the
MyPlate educational tool I decided to choose cut back on your
kids sweet treats. I expressed earlier in the semester that I find
it very irresponsible to pump children with sugar filled snacks
instead of healthy alternatives. Many times Ive personally seen
mothers at the grocery store who are in need of some focus time
giving their children cookies, candy or even soda to distract
them. The ironic thing is although they may be distracted in
that moment, a while later they will be bouncing off the walls
fueled with sugar, and then crash hard. MyPlate makes some
very reasonable suggestions such as simply not buying treats
with added sugars. If a parent does not have them in the
household then it no longer becomes an option. Some other tips
are:
Serve small portions- use small bowls, and teach kids to
share treats.
Sip smarter- choose water over sugary drinks and sodas

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Use the checkout lane without candy- avoiding lanes with

candy tempts kids.
Do not offer sweets as rewards- kids begin to think some
foods are better than others, teach them healthier foods
are better
Make fruit an everyday dessert- turn fruit into fun snacks
like baked apples and pears, or frozen juice bars and fruit
salad.
Make food fun- prepare healthy food in a creative way with
your childrens help, use cookie cutters for fun shapes
Encourage kids to invent snacks- provide kids with
healthy options and let them make their own new snack
with whole grain cereal, fruits and nuts and seeds.
Play detective- show kids how to find amount of total sugar
on the Nutrition Label in cereal and challenge them to
compare others.
Make actual treats not everyday foods- limit sweet treats
to a special occasion.
If they dont finish a meal, they dont need sweet extrascandy and cookies should not replace nutritious foods.

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Chapter 7: WaterWhat is the big deal about water you may ask? Water is the
essence of what makes us all human. Without water, there
would be no life. Humans contain about 60% of water in their
bodies. Water not only helps to keep us hydrated, but it allows
us to function properly, maintain organ health, and cleanse our
system with the help of waste excretion. Water is essential to
human survival without it we would not be able to regulate our
body temperature, lubricate our joints, assist cells in growth
and reproduction, produce saliva for digestion, deliver oxygen
to the body, or create hormones in the brain. We would also be
extremely thirsty and eventually die without water. For all the
soda lovers out there, think about this, without water we would
not be able to mass-produce sodas or sugary drinks! How
terrible would that be? Well it wouldnt be terrible at all,
Americans dont pay attention to how much soda we consume
each day, and we definitely dont think twice to look at nutrition
labels. The link between fluids and health outcomes can be a
very detrimental one. By choosing sugar filled drinks instead of
water, one immediately increases the risk of potential body and
organ complications and falure. According to The Huffington
Post and MSNBC in 2012 about 48% of Americans drink soda on
a daily basis. Of the almost half of Americans who drink about 3
glasses per day, 56% of them were reported to be between the
ages of 18-34. Now according to Harvard T.H. Chan School of
Public Health, from 1989 to 2008 children consuming sugary
beverages rose from 79% to 89% in ages 6-11.

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This can be extremely dangerous to ones health because it can

cause major complications in the long run. For example in a 20
year study of 120,00 adults who increased their sugary
beverage intake gained an average of an extra 4 pounds each
year! Children who increased their consumption increased their
chances of becoming obese by 60% during a year and a half later
at the follow up. Other negative outcomes can be heart disease,
type 2 diabetes, and gout. However, when one decides to choose
water as their only fluid option they are able to then protect the
body from negative outcomes and diseases. Water helps to
cleanse the body, improve organ function, assist in digestion,
keeps the skin healthy and tight, and becomes an alternative to
drinks that may cause cavities. The roll water has in wellness
from meal plans is factor than can influence digestion. Drinking
water while eating a meal can help with digestion but it has also
been said that the water may slightly dilute the gastric acids.
Therefore it is safe to drink water in moderation during a meal
but do not over do it. As far as in between meals it is very
important to hydrate the body all day long. If you sip on water
through out the day this can ensure regular levels of hydration,
but if you consume large amounts at one time it is safest to do so
25 minutes before a meal or 30 minutes after. Water contributes
immensely in weight management because it helps you lose
weight and speed up metabolism. According to a study shown on
CNN, dietitians instructed individuals to lower calorie intake
and up their water consumption. This kept them fuller longer
and they were able to maintain the weight lost for about a year.
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This is called satiation, putting an end to hunger after meals. It

has been proven that 80% of the time that humans think they
are hungry, they are actually dehydrated. Of course the first
thing one thinks to do is grab a meal, fast. By consuming a whole
meal and washing it down with a soda for example, you are only
creating a greater desire for water hydration and this can lead
to obesity. Water also plays a roll in disease prevention by
cleansing our systems. For example, if you replace your childs
bottle of milk at night with luke warm water, they will avoid
developing rotten teeth due to plaque. The bacteria formed in
the mouth is then swallowed and can lead to other negative
outcomes.

Finally by replacing sugar filled drinks with water as a drinking

option daily, you will start to see overall improvements in the
body within the first day. For example, it can assist in making
easier bowel movements just a few hours after consumption. In
my opinion, I believe that including juice in a meal plan is
perfectly fine if you incorporate it into just one meal per day.
Allow your body to think it is a treat and choose healthy natural
drinks. Also continue to drink tons of water in between meals.
Between the time passed during my WB1 and WB2 I noticed a
slight increase in my water consumption.

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I only struggled with caloric intake during my WB1 but was able
to combat my hunger during the day by staying hydrated.
Although that was not a smart decision because I was losing out
on many nutrients, I did develop a good water drinking habit of
about 32 ounces per day. By my WB2 I worked my way up to
about 40 ounces a day.

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Chapter 8
Some may argue that fiber is not necessary to the bodies
ideal functions. On the contrary though, fiber is extremely
essential to the bodies functions in the sense that it helps
maintain and control bowel movements, helps lower cholesterol
in the body, controls blood sugar, and is a huge factor in weight
loss. Too much of a good thing can usually turn out to be a bad
thing, so it is important to consider moderation when
consuming fiber. According to the 2010 Dietary Guidelines for
Americans created by the U.S. Department of Agriculture, and
U.S. Department of Health and Human Services The AI for fiber
is 14 g per 1,000 calories, or 25 g per day for women and 38 g
per day for men, as stated on Health.Gov. Fiber helps to control
and maintain bowel movements in two ways, with soluble fiber
and insoluble fiber. Soluble fiber absorbs water to form a gel in
the digestive tract. This helps to slow down digestion so the
stomach will not absorb too much of nutrients like starch and
sugar. Insoluble fiber however, is derived from fruits and this
acts as a laxative to the newly added bulk in the stool and helps
ensure easier passage through the gastrointestinal tract. This
helps to protect against Diverticulosis.

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Fiber plays a strong role in wellness and meal plans because it is

important to have a consistent diet including healthy foods such
as whole grains, fresh fruits and vegetables, nuts and healthy
fiber fortified snacks. It is very important to avoid processed
foods such as preservatives, fried and starchy foods, and a
brown diet lacking fresh colorful fruits and vegetables. It has
been said that a healthy diet consists of eating one food from the
color of the rainbow. Fiber found in healthy, unprocessed foods
provides a feeling of fullness for a longer amount of time; this is
a major influence on weight management and a factor of satiety.
By regulating digestion, and assisting in the passing of stool,
this can ensure an increase in the speed of ones metabolism. By
having a healthier digestive tract and speedier metabolism, and
feeling full longer you can ensure a strong fight against obesity.
When fighting diseases it is important to make sure we have a
proper plan of excretion to get rid of toxins in the body.
Insoluble fiber does exactly that by creating a laxative in the
G.I. Tract. Another important thing to remember is that when
we consume foods high in fiber, the foods are most likely health
conscious decisions. These healthy food selections can range
anywhere from bran and broccoli, to squash and oranges. When
we consume those types of food for their fiber content, we also
ingest other nutrients that have disease-fighting properties as
well.

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The influence that fiber has on empty kcals is that when we

consume empty-caloric meals, the energy intake usually
exceeds the normal requirements. What happens to the extra
energy then? The calories that are not used up as energy are
then stored and turned into fat, adding on to the risk of obesity.
Therefore, when we incorporate fiber in every meal it provides
satiety and helps lower cholesterol and blood sugar. In my
opinion if one feels the urge to have juice at a meal instead of
water, the best thing to do is to freshly juice your own. This
allows you to customize it to your liking. I personally love carrot
juice, others may like apple juice. In stead of buying processed
juices with added sugar from the supermarket, juicing fresh
fruits and vegetables like carrots and apples can be a great
addition of fiber to any meal. As shown in my WB1 I was lacking
the intake of many nutrients including fiber. By the time I had
changed my diet in my WB2 I was making more health
conscious decisions and choosing better foods for higher
nutrition intakes. I was able to increase my fiber from 37% to
88% with the help of barley, spinach and broccoli.

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Chapter 9: My Wellness LifeDuring this semester my colleagues and I have had the
chance to explore many new programs that have had a huge
impact on nutrition. The ones that myself and my partner Gloria
have particularly focused on are:
The California Department of Education- Offers aid to
schools, child care programs, and communities by
supplying healthy meals and snacks free or
at low cost.
The Child and Adult Care Food Program- Provides
financial aid, education aid, and other assistance to
adult and child care institutions.
Eating Disorder presentation- Bringing awareness to
negative eating habits that may seriously impact
ones health.
Nutritions Impact:
My thoughts on nutritions roll in health and wellness is
that the impact of the types of foods we eat can make or break
whether we can maintain our bodies functions, a healthy
lifestyle, prevent diseases, and thrive longer. After seeing all of
the other presentations, videos, and lectures in class I really
was able to take away that the importance of not only healthy
food, but exercise and keeping up with yourself is essential to
living healthy and happy, and living longer! By doing so, you
can be sure that you will avoid many diseases out there like
Type 2 Diabetes, Atherosclerosis, Obesity, and even mental ones
such as Anorexia, Bulimia and more.

VS.
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Physical Activity:
Currently I am not meeting my physical activity
requirements. Even though I have a very strong passion for
physical activities, Ive used many excuses this semester to
avoid the gym at all costs. In doing so, I have seen a major
change in my body and mental health. I noticed my weight is
never consistent or steady, my sleeping patterns are way off
each night, my eating habits fluctuate, and I notice myself
thinking more negatively or getting upset faster. My plan is to
finish up with the semester and start a fresh, clean page once
Ive caught my breath. I would like to create a schedule for all
aspects of my life, exercise, eating, sleeping, and activities. I
believe this will help me better organize my lifestyle and habits
and create a sense of order which will keep me calm and happy.
Once I start working out again I plan on gaining 15 more pounds
and maintaining a healthy weight for years to come.

History:
My profile/DWP profile information:
New student at Mt. Sac
Perusing Emergency Medical Services
51, 93 Lbs
22 years old, BMI: 17.6

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As a young girl growing up I has a lot of positive influences

to teach me how to properly eat healthy, diet regularly, and
maintain a healthy mindset. It wasnt until I grew older that I
realized those are all the components to maintaining wellness in
ones life. I come from a very traditional Lebanese family and in
our culture food is art form that not only is a tradition passing
on nutritious knowledge, but it also keeps us close to one
another. Lebanese food is very nutritious and highly based of
meats and vegetables. My older sister and I learned to cook from
our mother and grandmothers at a very young age. And my
father having a loving, heavy green thumb was always caught
teaching my older brother a new gardening tip in the yard. We
were brought up to know the importance of clean and healthy
eating and were only allowed fast food as a treat once a month.
My siblings and I were also always in afterschool sports until
our high school years. I took the knowledge and eating habits
with me well into my early twenties.

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Heart Assessment:
High blood pressure (Hypertenstion) can lead to:
Stroke- Uncontrolled blood pressure deprives brain of
oxygen and nutrients, may kill brain cells and ruptures
brains blood vessels.
Atherosclerosis- Damage to arterial wall, become stiff. Fats
pass through blood stream, collect in wall and block blood
flow to organs.
Aneurysm- Pressure of blood moving through weakened
arteries can cause a bulge that will eventually rupture.
And more such as: Coronary Artery Disease, Heart Attack,
Brain damage and Death.
My personal Stats:
My blood pressure is 112/70 and falls into the normal category.

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Life Lesson:
When I was 19 years old I decided to start lightly body
building. I was infatuated with the endless possibilities I found
with cooking new foods that pertained to my exercise plan. For
an entire year I would eat, live, and breathe diet and exercise. I
maintained an extremely healthy lifestyle, a rockin weight and
toned body. When school started up for me again and other
factors in my life took over, I slowly receded my hours at the
gym; and one by one all my other good habits followed. I went
from meal prepping and eating every 3 hours to only eating
breakfast, lunch and dinner. Eventually I was only eating one
meal a day and had dropped down to 103 pounds. Since then I
have continued to lose weight even though I am trying
desperately to gain my original weight back. I now weigh 91
pounds and the drastic plunge in my health is beyond
noticeable. Because of this nutrition class Ive taken this
semester, I found myself being inspired to turn my life around. I
feel confident in the sense that now I know what I need to work
on and feel as though I have all the right tools to help me along
my way.

I plan on working on a few strategies that will help me

achieve wellness in the following months and onward; they are:
Establish a healthy, nutritious meal plan.
Organize a work out schedule and set aside a time
that cannot be interrupted.
Quit smoking cigarettes.
Take up a new hobby to keep me distracted from
going back into my old habits.
Set attainable goals for myself, and reasonable
rewards when those goals are met.
Stick to the plan, and schedules created.

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I will also make a promise to myself to never neglect myself

again. My health and wellness should always come first.

Wellness has always been a priority in my life because I

was brought up at such a young age to always take care of
myself. Wellness is categorized as a choice to want to live
healthy and happy by eating the right foods, being physically
active, and thinking clearly and positively.

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Bibliography: Sources High to Low-

High:

https://www.nhlbi.nih.gov/health/health-topics/topics/dash
https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intak
es.aspx
http://ng.cengage.com/static/nb/ui/index.html?nbId=246972&nbNo
deId=77606015&eISBN=9781285510668#!&parentId=77606320
http://www.choosemyplate.gov
http://www.choosemyplate.gov/ten-tips-cut-back-on-sweet-treats
http://www.cdc.gov/healthyweight/healthy_eating/drinks.html
https://www.nlm.nih.gov/medlineplus/ency/article/002471.htm
http://water.usgs.gov/edu/propertyyou.html
http://www.hsph.harvard.edu/nutritionsource/sugary-drinks-factsheet/
https://www.beverageinstitute.org/expert/hydration-101-morethan-just-water/
http://www.cnn.com/2010/HEALTH/08/23/drink.water.lose.weight/
http://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010
.pdf
http://umm.edu/health/medical/altmed/supplement/fiber
http://www.mayoclinic.org/diseases-conditions/high-bloodpressure/in-depth/high-blood-pressure/art-20045868
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/A
boutHighBloodPressure/Understanding-Blood-PressureReadings_UCM_301764_Article.jsp#.VrmNa7Ri6FI
http://www.fns.usda.gov/cacfp/child-and-adult-care-food-program
http://www.cde.ca.gov/ls/nu/
http://www.agrilicious.org/_yby_Garden2Door

Medium:

http://www.huffingtonpost.com/2012/07/25/half-of-americansdrink-soda-everyday-consumption_n_1699540.html
http://www.gardeningknowhow.com/edible/herbs/ginger/growingginger.htm
http://www.nationaleatingdisorders.org
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
http://healthyeating.sfgate.com/emptycalorie-foods-vsnutrientdense-foods-1350.html

Low:

http://dashdiet.org/images/dash_diet_book_chapt10.pdf
https://www.researchgate.net/post/What_is_the_effect_of_drinking_
water_immediately_after_eating_Does_it_have_a_positive_role_on_d
igestion

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Appendix A: Excel Tab 1-

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Appendix B: Excel Tab 2-

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Appendix C: WB 1 3 Day Diet Record-

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Appendix D: Excel Tab 3-

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Appendix E: WB2 Perfect 3 Day-

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Appendix F: Excel Tab 4-

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Appendix G: Excel Tab 5

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Appendix H: MyPlate.gov Educational

Tool-

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