My Wellness Book

Jesica Cerda
NF25 Professor Betty Crocker Spring 2013

Table of Contents
1. Quality Levels 2. Nutrition Profile 3. Perfect Plan Analysis 4. Supper Food Usage 5. Farm to Table 6. My Plate 7. Water 8. Fiber 9. My Wellness Life

10. Sources

1. Quality Levels

2. My Nutrition Profile

The Three day diet record contains the Daily Recommended intake for my personal nutrient profile as well as Intake VS. Goal, This chart shows deficiencies and the result of chronic deficiencies/excess of those nutrients.

3. Perfect Plan Analysis

Perfect Plan Analysis is designed for your body to get the perfect amount of Nutrients. You will see what I was deficient and excessive throughout the 3 day meal plan both perfect and imperfect meals. Lipids- During my imperfect WB 1 I digested 148% and during my perfect WB 4 it went down to 110% mathematically speaking and I cut down on metabolic such as bad cholesterol. Saturated Fat- On WB 1 you see I was in taking too much saturated at 128%, and on WB 4 I went to 78% a difference of 56%. Meaning I cut down on triglycerides and foods that contained saturated fatty acids. Omega 6- On [1] it was 64% and on [4] 39% a difference of 24% meaning I cut down on good dietary sources such as nuts, avocado and corn oil. Omega 3- On [1] it was 73% and on [4] 55% a difference of 17% meaning I only digested about less than half of the worlds essential fatty acids. Sodium- on [1] 159% and [4] was 135% I consumed less sodium which is great for my health. Hypertension was not an issue to be concerned about because I did not exceed my limit. Vitamin C On [1] intake was 34% and it went to 346% basically, everything from oranges to berries to raisin bread I was intaking to try and give myself a great immune system because I was constantly getting sick I inspired myself by using vitamin C instead of medication.

4. Super Food Usage:

Walnuts:

For my 3-day diet, I only ate walnuts one day. Walnuts have plenty of nutrients. They have protein and acids as well. My motivation for eating this is because I tend to snack often and this is a healthy snack to keep me energized throughout the day. Consuming walnuts improves the use of body fat in adults that suffer from being overweight. Walnuts also have 13g of carbohydrates and .54mg of vitamin B-6. Bananas

We all know bananas are high in potassium! I ate bananas all three days in my diet because bananas are healthy and delicious. I dont always want to get up extra early to cook something for breakfast, so I take the banana to go and eat it as my first meal of the day. Eating two bananas also gives you the energy for a 90 minute work-out. It contains 31% vitamin B-6 and has 10% vitamin C. Yogurt

I ate yogurt twice out of the 3 days. I work at McDonald's and my job sells yogurt parfaits. When I go on break Ill snack on this healthy super food. It

gives me energy and helps satisfy my cravings. Yogurt has 3.5g of protein and 4.7g of carbohydrates. It is healthy and delicious! Eating a yogurt is better than snacking on a bag of chips or chocolate bar. Strawberries

I dont really eat strawberries, but I ate them on the second day of my 3-day diet. Strawberries are really good and have natural sugars. They contain 7.8g of carbohydrates and 58.8mg of vitamin C. Thats about 71% of the strawberry! Strawberries can also be mixed in with yogurt to make a perfect mix of a healthy super food snack. Carrots

Carrots are really healthy! I ate carrots one day out of the three. I snacked on them while I was doing my homework. Carrots are good because they help improve your vision. They contain 9.6g of carbohydrates and 5.9mg of vitamin C. Carrots are also made up of potassium, zinc, phosphorus and other great sources of energy. Green Peas

I only ate a small portion of peas throughout my diet. I added them onto a chicken noodle soup. Peas are healthy for me because they carry 14.45g of carbohydrates and 40mg of vitamin C. It has a great source of energy because its high in fiber and in protein. My motivation to eat peas is the fact that it gives me the nutrients I need to eat well in my diet. Watermelon

In my 3-day diet I had a slice of watermelon every day. Watermelon is really good, especially in the summer when you want to refresh yourself and stay hydrated! It is also healthy for you because it is a great source of vitamin C. It also contains 7.55g of carbohydrates and has 6.2g of sugar for your sweet tooth! This super food is sweet, but healthy containing about 91% water. Asparagus

Asparagus is a vegetable that is low in calories and sodium. In the three days, I ate 2 bunches of asparagus because I love the main course it is served

with and it doesnt have a great of a taste to gag about like other vegetables. Although many people might not like how it tastes, asparagus is healthy because it contains plenty of energy. Although, some say it is not friendly to the kidneys. Asparagus contains 3.88g of carbohydrates and 2.2g of protein. Asparagus has a great about of vitamins and nutrients in general! Raisins

I ate one portion of raisins as a snack on the third day. Raisins are healthy and help your brain function better because they help your memory. They are very sweet and are made up of mostly sugars, but contain no cholesterol. Raisins have 79.18g of carbohydrates and 3.07g of protein. My motivation for eating raisins is because I can add them to a cereal that has no flavor and it will taste better and be healthy as well! Broccoli

I dont really enjoy broccoli when its raw. Although I do like it when its cooked well-done, as a matter of fact I love to eat it when its cooked. I ate one serving of broccoli as one of the sides for dinner. Broccoli is very healthy for me and I am motivated to eat it because it contains a great amount of vitamin C and fiber. It also has 6.64g of carbohydrates and is considered to have negative calories

because you burn more calories while youre eating and digesting it then when you are consuming it. Its a great vegetable to eat as a snack as well.

5. Farm To Table #1 Super Food Asparagus

This picture shows the ingredients I will be using on my Farm to Table presentation. You see 2 pounds of Asparagus that I will be using for this recipe. Asparagus is a plant with stems that can be stir fried, boiled or eaten raw that is made up of 93% of water in its anatomy. Also including very low amount of calories and sodium; basically, made up of lots of vitamins including vitamin B6, calcium, magnesium and zinc, and a very good source of dietary fiber vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin , iron, phosphorus, potassium , copper, manganese and selenium and many more. I love this mainly stir fried as a side dish with a big course meal. I choose asparagus because it can be a small portion in a meal but can have many functions; for example, it can increase the amount of insulin to our glucose from our bloodstream into the cells. Not only does it provide great nutrients but it can be a medicinal use as well. For example, Doctors and professionals even say that Folate is the key in taming homocysteince, a substance implicated in heart disease. Folate however is risky for pregnant woman because it protects against neural lube defects in new born babies. I want to recommend all people out there to not only use this veggie as a side pretty veggie dish but a good source of vitamins and deliciously compatible with a top sirloin steak. Not only does it do all this to us but there was a study about Asparagus curing cancer, having all these nutrients in one little stem plant vegetable. Because Asparagus has both Vitamin B-6 and Folate with Methionine it was founded that it can reduce your factors of lung cancer by about a fraction of 2/3s. For me, this is the only vegetable I enjoy eating whether it is raw or stir fried, one of the reasons why I choose it was because of how this plant is made. It has long stems and a feather like head. Its

anatomy is not important but gods creations are just genius. Across the country in continental northwest Europe, there is a white asparagus referred to the royal vegetable. The reason why it is white and not green like here in the United States is because they are covered with soil as they grow and without exposure to sunlight there is no photosynthesis so they remain white in color. It is less bitter and tender to eat but must be peeled before stir frying or eating it raw. A high demand in Asparagus would be Midsummer Day for the US and for Europe its a short growing period and demand is high so they command a premium. The most popular eating habits for this are eating it raw in a salad because it gives it a broad taste. One of its great purposes is the high amount of Vitamin C that helps the body produce and maintain collagen one of the major protein components of the bodys connective tissues.

6. My Plate

Grains: My goal for Grains was 6 oz and I only consumed half of the intake which wasnt so bad but I could have subbed a whole grain bun here and there. Vegetables: My goal was 2.5 cups and I consumed 2.8 great accomplish because I hate veggies. I made sure half of my plate was veggies and not starches and I also used this strategy where if I ate a meal containing little to nothing of veggies, I tripled that. For example, a hamburger has a thin slice of tomatoes, onions and lettuce I made sure I had triple the amount on my burger. Fruits: My goal was 2 cups I made 3.2 cups on my actual intake. I was munching on fruits like they were a bag of potatoes chips. Since I enjoy consuming fruits more than veggies I made sure I picked up strawberries instead of a strawberry flavored soda.

Dairy: My goal was 3 cups of dairy, unfortunately I was below average of 1 cup because I chose to drink water instead of a cup of milk and when I would make cereal I was always in a hurry to leave to I would grab a banana instead.

Protein Foods: My goal was 5.5 oz and actual intake was 7.3 oz I digested lean protein egg whites only to improve in that category where as I ate a scrambled egg with lots of butter.

Empty Calories: my goal for the DV was 267 calories, 668 was how much I actually consumed 400 more empty calories, I think it was how I ate my veggies. I topped them off with melted cheese as opposed to just eating them right out the farm. Also, I couldnt keep away from baked potatoes. Empty calories was my biggest excess.

7. Water
Our body is made up of 65% or more of water, but also varies or expands with age gender and consumption of H2O. Water is like a transformer, it can change to ice, snowflakes, disappear with heat, warm up, cool down. No matter how water is consumed for the person it is great for you. Dehydration is a big issue for young adults because they choose soda that has 20 tablespoons of sugar rather than a tasteless drink followed by tasteless vegetables. Water based on my perfect plan analysis was 1.75liters as opposed to 1.17 liters on the 3- day diet record. I always choose a water bottle over a soda it is just more refreshing for me, I drink water with every meal and snack. If its not water than its Iced Tea made with 50% of water. Unfortunately I did not make my DRI goal of 2.7 liter for water. Although, I feel that my body knows when I need water because it constantly wants water. It knows how much you consume, same as with food. If you dont eat well for a period of time, your stomach shrinks and when you do eat that meal you are full after your second bite. Same with water, the more you consume the more you want. It can also be a dangerous factor to consume too much water

because our body can only intake so much at a time which can lead to water intoxication, Also known as water poisoning or dilutional hyperantremia. This is a fatal disturbance that is highly rare to happen but in brain functions that happen when the normal adequate balance of electrolytes is pushed to its outside danger zone of OVER-HYDRATION. In many cases this is not the issue it is of DEHYDRATION. A deficient amount of water for your body makes a loss of electrolytes and sodium in particular. The most common type of dehydration is called isotonic. Causes are a loss of water drastically as well as sodium or free water. But this can lead to seizures while leading to rapid rehydration. This can lead to osmotic cerebral edema which is when you cause trauma to your brain that cause a rupture of cerebral blood vessels, which changes the water, sodium, and potassium levels inside the brain. Although there is a negative in over consumption of water, it is highly rare only if for example you are in a water drinking contest. Water has three states as I talked water can transform: Liquid, solid, or vapor. The Earth is covered in water from the surface to the ground and oceans. Water goes threw a cycle just like humans. It goes threw a hydrological cycle; evaporation, transpiration, condensation, to precipitation. Evaporation and secondly is what contributes to the precipitation over our sweet land. Unfortunately, some of our third world countries and sadly Mexico does not have a good purifying system. Most of our fresh clean water goes towards agriculture instead of countries that need it. Water plays in important role in our worlds economy because it is being used for thousands of reason, Not only consuming but

bathing, cleaning, feeding plants and animals. It is all part of a big cycle. It is very sad to see other countries not have the access that the US has and we abuse our water system by not saving water when you can. It is all about recycling, some if not all cities I see are using recycled water to nurture our plants in the city which is a great impact to our society today.

8. Fiber
Dietary Fiber: What exactly is dietary fiber? When we talk about a healthy diet many terms come up associating with dietary fiber such as high-fiber and fiber-rich. But what is fiber, and why is it such an important part of achieving a healthy diet? Dietary fiber, sometimes known as roughage, is a portion of food that is indigestible and mainly comes from plants and cannot be found in animals. Food that is indigestible creates bulk when eaten which in turn helps a person feel full more rapidly. This helps a person minimize overeating and can help with losing weight. In addition to creating bulk when eaten, fiber also aids in the digestive process and function of the bowel system. This is because it bulks up the stool and keeps it moving through the digestive tract. The recommended intake for fiber is between 20 to 38 grams a day based on gender and age. We can achieve this number by simply having five servings of fruits or vegetables and one to two servings of whole grains or beans. There are two types of fiber: soluble and insoluble. Soluble fiber typically breaks down in liquids and tends to gel in the digestive tract. It will absorb water and slow down the digestion. Soluble fiber can be found in oatmeal, nuts, beans, and apples.

Insoluble fiber on the other hand does not break down and stays intact for the most part while passing through the digestive system. When insoluble go through the digestive system it will create bulk and help push stool while keeping everything constant. Insoluble fiber can be found in seeds, grains, and the skin of various fruits and vegetables. Based on the results from my Three Day Record and Perfect Plan Analyses I was not achieving my daily recommended intake, which was 25 grams. The results from my first three days were 24%. This was noted by my poor intake of any foods containing fiber. To improve the results I could have chosen my preferred snacks more wisely. On my perfect three days I got a result of 55%. I still did not achieve my targeted intake but I improved my intake by 32%. I noted that on my perfect three days I did involve more grains and nuts in my diet.

9. My Wellness Life

My family has no issues with a type of cancer or heart disease but when it comes to high/low blood pressure yes. Mother, Father and I have this issue. Grandparents are all still living healthy lives as well. I have been to the hospital for many reasons but none for a short of nutrients but I have passed out, dizzy spells, stomach aches for eating all the wrong things throughout the day. Till this day today I could still feel the type of feeling in my stomach I get when I get that whatever it was. I throw up for hours and complain that my stomach is going to explode. Right now at this moment I am not physically active but I do make sure I take the long roads if I get to class or take the stairs instead of the elevators it is just a little strategy I have. I use to run as a activity I loved but school and work and managing is extremely hard but I do choose to buy myself an expensive pair of running shoes to motivate myself to stay active because I was once my own trainer. I used running as a coping method with family issues or issues in general. My motivation to stay healthy in succeeding my goals however are to continue to drink water for a meal,

add on extra veggies to a high calorie fat burger grab an apple instead of Cheese Cheetos. The recording of the three day meal plan I will forever take with me as a life lesson to consider my options whether I want to live a long healthy life or a miserable disease life of not knowing whether you will die tomorrow or the day after or even in an hour. I am internally grateful my family has no big medical blood disease that for certain you know will get in the future. The meal plan was a perfect example of keeping track of what you eat a day because we just throw junk in our mouth and do not know if it is actual or changed with food coloring or not being whole grain. I also learned how to read a nutrition fact on a potato chip bag and once you know how to read it you see all the ingredients that are not good for our b odies and you dont get attracted to that food anymore. Even though our bodies dispense these foods it still goes threw a distinctive path way and in the long run, it can either hurt you or help you. Im certain I want to live up to 100 years old that is why I changed my way of eating since I started this class. Before all I ate was deep fried French fries and subbed this amazing starchy food with a great burger full of veggies to balance out my empty calories. If I go back to before I started this class I would have probably been diabetic, but this 3 day diet record really took a turn on my eating habits. Also because I knew that is what was causing those weird stomach aches. I will take this with me as well as the knowledge of nutrients and my DRI goals.

10. Sources
https://www.google.com/ http://fnic.nal.usda.gov/dietary-guidance/dietary-referenceintakes http://www.health-alternatives.com/vegetables-nutritionchart.html http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages /Water_a_vital_nutrient