Personalized Nutrition and Exercise Plan Essay Sample
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Introduction of TOPIC
An unhealthy diet, as well as a dysfunctional and unproductive lifestyle, can set you up for potentially serious and complicated medical conditions. My name is Christina Belfowers, and I am a future “Phoenix”. I am a forty-year old female, I am a smoker, and I have previously engaged in self-destructive behaviors such as drug and alcohol dependency. I have constructed this report in a realistic manner based on self-honesty as well as research. I have formulated a comparison of my eating habits beginning with my first assignment in this course, which was on August 9, 2012, compared to my last assignment on October 4, 2012, and you will perceive my findings with results of a Three Day Diet Analysis. This analysis was found to be physically effective and very beneficial to me on a personal level as well. I will discuss my nutritional levels and changes during this time frame to where I stand today.
In this reading, I will also include four of my personal nutritional goals and one physical activity goal, along with strategies that I have developed to overcome setbacks and difficulties that could arise; there will be issues that I will discuss in regards to preventative plans involving my potential health problems that may be foreseen as being of concern due to genetics and hereditary if my plan is not implemented; discussion of how we can all adjust to any nutritional needs in order to meet the American Dietary Recommended Guidelines as we adjust to getting older, as well as what levels of physical activity are appropriate for our future ages; the effects of high cholesterol in regards to Cardiovascular Disease as being a health problem that I am targeting only for research; and concluding with outcomes by which to measure success in the effectiveness of my personal plans and goals. These are my stories……This is my research…….This is my plan……This is my future and failure is not an option anymore.
Comparison of Previous Diet Analysis and Where I am Today
It was the middle of the summer, and I was going through an emotional era of not accepting the way that I looked as far as my weight was concerned. I wanted to lose that stubborn ten pounds that just wouldn’t budge. I felt like I didn’t over-eat although I knew that drinking wine everyday did not help the situation. I also knew the pattern of dependency; therefore I questioned myself, “Why do I think I always have to have something other than sobriety at certain points of my life?” I proceeded to do research after hearing a mutual acquaintance state that wine was good for you. I had just begun my Nutrition class at The University of Phoenix, and was at the time doing research on how to conduct my Three Day Diet Analysis. I was undecided on whether to just make up something for the assignment as if I really did it, or be real and develop a plan to go on a self-controlled successful diet. That night I meditated on my strengths, weaknesses, and tools of recovery which led me to the point of will that allowed me to put down the Chardonnay glass for good. I am proud to say that I have successfully refrained from drinking alcohol as well as a dependency on narcotics that I have been prescribed for years for an accident that I had in 2006.
I had previously mentioned to my husband that I wanted to go to a doctor that is highly recommended for weight loss and management. As a result of breaking a couple of bad habits, my money was right for me to be able to schedule an initial appointment with her. I received a menu, Appetite Depressants, Fat Burner Shots, and B-12 injections for the next three months. This was August 10, 2012, and I have successfully lost thirteen to fifteen pounds. My weight was around 155 pounds, and I currently weigh 140 pounds. I can’t honestly say that I am not sure if I have willingly or unwillingly depleted one addiction (pain meds) for another (diet pills). The health and nutrition problem that I will be targeting is increased intake of cholesterol and risks of Cardiovascular Disease. (I have discussed this further along in the readings). I have realized that I have a higher limit of self-control than I ever knew existed. My nutritional habits have changed also. I used to consume frosted mini wheat for breakfast (about 1-2 cups) with whole milk and maybe even a blue berry muffin or two; what I wanted to eat for lunch ( for instance sandwiches on white bread with cheese and grilled with butter); Doritos, sodas, and around five glasses of wine before 6 p.m.
For dinner I would be creative because I was a bit intoxicated. (I will make the comment that I never got shamefully drunk where I couldn’t take care of my family) I received feedback from my children and husband, after sobriety sat in, that I was putting too many spices and salt on our foods that I cooked; and that I cooked too much food, which was thrown away and wasted after a couple of days. I would fry food just about every time that I didn’t grill. (One day I would fry and then the next day I would grill) To sum up this topic, an example of what I cooked ranged from battered and deep fried pork-chops, (keep in mind I eat a whole one as I am cooking the rest of them) fried chicken; green beans loaded with salt and butter, fried corn bread, fried green tomatoes, and loaded mashed potatoes. Don’t let me forget the sweet tea made with table sugar, or the desert of brownies and ice cream. This is not in one day, just a brief explanation of my cooking habits. These are all poor nutritional habits that I neglected to notice because it was just part of our lifestyle. Although I cooked all of this unhealthy food, my daughter wouldn’t eat anything except the pork chop.
My husband indulged in all of it, which is not a good thing; my son ate all of it and desert; and I helped myself to it all too. Even though Obesity is not a factor in our immediate family nor is any of us over-weight, it is the issue of poor nutrition and what the effects could be after prolonged poor eating habits. I am summing up all of these findings and happenings at the present time because that is how it is with me. I look back to regret neglectful situations that I could have controlled and had the potential to be better with the outcomes. I am taking a stand today, as of more than ten days ago, to be the homemaker that I am destined to be. I now eat bran flakes for breakfast, the whole milk is still an issue but a change is coming soon; I eat bran flakes for lunch; and snack on baby carrots or cucumbers and celery; Furthermore, I may skip dinner a few days a week because that is something that I have been doing since my diet started; I still fry foods although not as often. I grill a lot of my meat, and I limit the use of margarine. I make sure that my husband gets his nutrients as well as advising my children of healthy nutritional habits. I cook what is best in nutrient value for the whole family, and I limit a lot of what I used to cook, without depriving anyone of what they have been used to.
I am the individual that is making the decision to help myself, but I have to at least do my part in consideration to what is healthy versus what is not healthy for everyone in the family. I hope to be a better role model to my daughter and maybe she will pick up on it to benefit her future family. The key changes that I will make in order to meet the recommendations of Nutritional Guidelines are: Convert to low-fat and skim milk starting Sunday October 7, 2012; limit the amount of Gatorade and fruit juices that are full of sugar; make sweet tea with artificial sweetener instead of sugar; buy lean choices of protein and meat, for instance deli meat; buy whole grain rice and bread as well as cereals; eat lots of nuts, fruits, and vegetables; all of this will enable me to eat what is recommended by the nutritional guidelines. According to the United States Department of Agriculture, “My recommended food pattern consists of a 2200 calorie per day intake, including 7 ounces of grains, 3 cups of vegetables, 2 cups of fruits, 3 cups of dairy, and 6 ounces of protein. Based on the 2200 calorie food pattern, it’s recommended that I make ½ of my grains whole; vary my fruits and vegetables; aim for only 6 teaspoons of oil per day; and limit my intake of empty calories to 270 per day.” (USDA, 2011)
Nutritional GoalsExercise Goal| 1Limit frying meats and to once a week.Work out to Brazilian Booty| 2. Eat at least 3-4 ounces of whole grains each day. At least 3-4 days a week| 3. Buy more fruits and vegetables at the grocery store.| 3. Learn to consume and get used to the taste of low-fat or skim milk as well as everyone else in the family.
My Personalized Nutrition Goals
The four nutritional goals that I have set are just the start, once I accomplish those small goals, I will then move on to bigger and better goals for our family and myself. “One common mistake in goal setting is that the goal may be someone else’s idea, such as a doctor or a friend. These ideas may not be your own personal goals.” (Everyday Sports and Nutrition 2012) I had to put thought into my
own personal passion. I had to realize that I wanted to achieve these personal goals so badly that I
Choose a variety of foods to get enough carbohydrates, proteins, and other nutrients. (5) Eat only enough calories to maintain a healthy weight and stay physically active for at least one hour each day. (6) Serve whole-grain/high-fiber breads and cereals rather than refined grain products. (7) Serve a variety of fruits and vegetables each day, but limit intake of fruit juices. (8) Serve fish for a meal at least once a week. (9) Serve fat-free or low-fat dairy products. (10) Last but not least do not over-feed your family and apply the necessary calories needed to the meals that you serve.” (American Heart Association 2012) Now we will discuss my four personal nutrition goals as shown in the previous table. I must eliminate frying foods, such as meat and potatoes, even when it is easier or convenient. We like to eat boneless chicken, which we cut into bite size pieces, and then soak them in chicken wing sauce; flour, batter, and fry them, along with potatoes. We also like to fry Tilapia (fish) with potatoes at least once a week.
I plan to find some recipes that consist of the just about the same ingredients, but without all the fat; such as grilling with the same sauce as a marinade for the chicken, fish, and pork-chops that we all love to eat when it is fried. I can very easily bake the potatoes on a grill or in the microwave. If I do fry meats, I will limit it to only once a week. Purchasing whole grains of rice and bread is my next goal and I don’t really know the outcomes of this conversion yet because my daughter loves to eat plain white rice. However the strategy here is to get used to it myself and cook it as my own side dish. I like whole grain bread and rice, and my husband will eat it also. In order to consume more fruits and vegetables is the easy goal. I have already purchased watermelon, which I cut into pieces and my whole family loves to eat it cold. However, there is a small issue with table salt being poured all over the watermelon. I have purchased oranges and tangerines, apples, grapes, and bananas. As long as it is here, we will all eat them. The process of converting whole milk with low-fat or skim milk is my fourth and final goal for the time being. This goal may have some setbacks or difficulties with the other family members. However, I like low-fat milk and skim milk.
This goal will be easily successful since I already like low-fat and skim milk. It is just the financial aspect of buying them both. My daughter and son, as well as my husband, may not join me in this goal. I understand and consider their choices, but I will do my part in explaining why it is important to make the switch, and the fact that it contains the same amount of vitamins and nutrients as whole milk does. I do not think that they concern themselves with nutritional value; it is all about taste to them because that is what they are accustomed to. I have developed a strategy of approach to anticipated setbacks and difficulties in regards to these nutritional changes by focusing on success and not failure. I will not live with any regrets, and I will approach life with perseverance and dedication to these things because they are what matters most to me. “Success is never easy.
It remains up to you whether you will give up, or fight through battles to earn whatever it is you want.” (Sparkpeople.com 2012) I will keep reaching for my goals until I achieve them, and when I do, I will move on to bigger and better ones. If you really want something to work, then the setback is nothing. “We all have hit a bump in the road with the setback as being the problem. What sets success apart from failure is how people react to that bump. Do you lose control in despair, or do you grab a hold of the situation and set yourself straight?” (Livestrong.com 2011) If a setback does happen, I realize that it will only be temporary and that greater things lay ahead. It’s “two steps forward, and one step back.” When something happens that is not expected, I will react with an open mind and be objective because like I said in the beginning, “Failure is not an option.”
My Personalized Exercise Plan and Goal
“In life, we are told to dream big. Reach for the stars. Go for the gold. While I think everyone would agree that having big aspirations is admirable not to mention inspiring, you should take a more calculated approach when setting fitness goals.” (Walters, J., 2012) My one fitness goal was simple enough to come up with because it is something that I have wanted to do lately, but never calculated the time that I could accomplish it. Work out to the video “Brazilian Booty”. (Leandro Carvalho’s Brazilian Butt 2012 DVD) I have been walking thirty minutes each day for over eight months. Walking is something that I have gotten used to doing as a routine. I am at the point now where I feel like it just isn’t enough. The work-out video is highly recommended and is focused on the buttocks and hip area. I have developed a strategy of when I can do this work-out because I like to have privacy when working out because I easily become self-conscious. Results should be noticed within sixty days. I know what time I will be able to do this during the day, and still be able to walk my 35 minutes every evening. If I can’t do the work-out video every day during the week, I know that 3-4 days a week, along with my walking, will be sufficient enough for meeting my physical activity goals.
The important thing is that I resist temptations and keep up my healthy habits no matter what time of the week or year it is; including Holidays and weekends. “Time is on my side; studies show that people who can keep the weight off for at least two years are far more likely to maintain that new weight in the following years.” (American Heart Association 2010) “The amount of physical activity that is recommended for my age group consists of engaging in aerobic physical activity of at least moderate intensity for 150 minutes per week, or 75 minutes per week of vigorous intensity, or an equivalent combination-also recommended are muscle strengthening activities two or more days per week.” (Healthy People.gov 2012)
The only setback and difficulty in achieving my personal physical activity goal would be the lack of my own personal and private time. I will overcome this with converting my extra bedroom space to an area, and move my daughter’s television set into my bedroom to do the workout. I know that my family supports this and everything that I want to do that is positive; therefore, I know that there is not even one setback that won’t be resolved. I have also set an extra goal to work on my dramatic and emotional outbursts, along with the acceptance of corrective criticism. I am keeping a daily journal of all of my goals and accomplishments, along with any difficulties, should any arise, document them, and develop a strategy to overcome them successfully.
Potential Health Risks that May Develop if My Plan is Not Implemented The potential health issue that may develop if all of my plans do not succeed could be stroke, heart attack, diabetes, mal-nutrition, lung cancer, high cholesterol, fatigue, and an overwhelming sense of failure. I am targeting on high cholesterol and risks of Cardio Vascular Disease. I have mentioned the above illnesses because I feel like if my lifestyle does not change for the better now, then it could possibly be too late to reverse potential risks of developing any disorder that I listed above. Those are my personal risks. I will focus on high cholesterol and Cardio Vascular Disease because it is a potential health risk that could develop if my plan is not implemented; it is also a health problem that I can foresee experiencing due to my genetics and hereditary. “Cholesterol is a fatty substance that can harden and stick to your artery walls, causing them to narrow and result in a condition known as Atherosclerosis. Clots can then form, further blocking the narrowed arteries, and causing a heart attack when blood can no longer pass through the narrowed arteries to supply the necessary oxygen to the heart muscle.” (Yoffee, L., 2011)
Some of the healthiest foods are high in cholesterol, for instance egg yolks and liver. Keeping my cholesterol levels healthy is very critical at this point in my life. My father, as well as all of his brothers and sisters, passed away due to Cardio Vascular Disease, before they were 55 years old. It is a very crucial time frame in my life to limit my cholesterol intake. I am at the age where it can matter the most. I realize that I am physically active, however, I smoke cigarettes, have been at risk for bad health due to poor habits, and the genetic factors all play a major role in my vital health right now. I have smoked for more than 25 years. I will focus on this as the identified problem or need for my plan’s effectiveness and an outcome to measure success when I have exercised all of the recommendations necessary in order to lower my risks of developing heart disease. The American Heart Association endorses guidelines to adults that they should have a fasting cholesterol profile done once every five years. This has not been done on me since 2008, and at that time my levels were borderline high. Since then, I have lost weight, but I have not returned for a check-up. “Your test report shows cholesterol levels in milligrams per deciliter of blood.
To determine how cholesterol levels affect your risk of heart disease, your doctor will also take into account other risk factors such as age, family history, smoking, and high blood pressure.” (The American Heart Association 2012) I have never been diagnosed with high blood pressure, for some reason it has always been on the low side. I am grateful. The American Heart Association recommends that most women should manage their weight, get regular physical activity, and not SMOKE. I lack the smoking part. “As women and men get older, their cholesterol levels rise. Before age of menopause, women have lower total cholesterol levels than men of the same age. After the age of menopause, women’s LDL levels tend to rise.” (National Cholesterol Education Program 2005)
My plan is to limit my saturated fat intake and cholesterol in my diet; continue my physical activities; try to limit my smoking as soon as possible; increase the amount of soluble fiber in my diet; when having to cook with margarine, I will use cholesterol lowering margarine; and work on a total elimination of frying meats and any types of foods. “The total cholesterol level is normal and desirable at 200 mg/dL, and the LDL cholesterol should be less than 100 mg/dL, which is the bad cholesterol; the HDL protects the body against heart disease, therefore higher numbers are better. HDL levels of 60 mg/dL or more help to lower the risk of heart disease.” (National Cholesterol Education Program 2005)
How Nutritional and Physical Activities Change With Age
As a personal gets older they tend to eat less than they used to eat. When a person reaches the age of 50 and beyond, you should start eating less. “Energy requirements decrease with every decade. As you get older, you move around less, have less muscle mass, and the metabolic rate decreases.” (Boufis, C. 2011) I plan to increase nutrient-rich foods to my diet and consume low-fat or skim milk; eat a variety of lean meat; and maybe a supplement of Vitamin D and B-12. The reason for the supplements is because “after age 50, my body’s ability to absorb the vitamin B-12 often decreases due to reduced stomach acids that are needed to break it down from food sources.” (WebMD 2011) There will possibly be neurological or chemical changes in my body which will allow me to not feel hungry. Since the body needs a regular supply of protein and nutrients for the metabolism, muscles, and enzymes; I plan to eat small meals every few hours that are nutritious. I will also increase my fluid intake of water to around six to eight glasses of water every day.
I will utilize my ability to research the Federal Governments Web Organization in regards to my food pyramid as the year’s progress. I hope to remain at consistent level of good health, as well as all of my loved ones. I hope that I remain physically able to keep up my activities as I age as well. Walking 30-35 minutes per day, four to five days per week, will be my overall choice of physical activity. A lifetime of physical activity has very beneficial results as we age. “Increased activity should be promoted in early adulthood to ensure the maintenance of physical performance later on in life.” (Science Daily 2011) Research indicates that light to moderate intensity of exercise, such as walking or riding a bike, can substantially reduce the risk of an early death. I will develop eating habits each decade (God please allow me the time here) to fish, fruits, lean meats, vegetables, cereals, no alcohol, and a very limited intake of fat.
American Heart Association.org. (August 2012). What Your Cholesterol Levels Mean. Retrieved from http://www.heart.org/HEARTORG/conditions/choleseterol/about cholesterol American Heart Association.org. (June 2012). Dietary Recommendations for Healthy Children. Retrieved from http://www.heart.org/HEARTORG/Getting.Healthy/Dietary Recommendations Boufis, C. (March 2011). WebMD: How Your Nutritional Needs Change as You Age. Retrieved from http://www.webmd.com/healthy-aging/features/nutritional-needs-change-as-you-age Carvalho, L. (2012). Brazillian Butt (800-635-7400). Retrieved from http://www.beachbody.com/product/fitness-programs/brazil_butt_lift_do Everyday Sports and Nutrition for Women.com. (2012). Setting Sports and Nutrition Goals. Retrieved from http://www.everyday-sports-nutrition-for-women.com/sports_nutrition_goals.htr Health and Nutrition.gov. (June 2005). High Blood Cholesterol: What You Need To Know. Retrieved from