Science_Healthcare

Healthy Eating, Nutrition, and Exercise Plan Final Project Healthy Eating, Nutrition, and Exercise Plan Final Project * My Health/Nutrition Target My nutritional heath has been a very important part of my life ever since I began taking this class and understanding more of how my body works with different foods I consume. Throughout this course I have learned the food I consume affects my life in serious and immediate ways. I also learned various ways to help improve my dieting and better my overall health with different foods I eat, different ways of cooking foods, and supplements to help provide nutrients that are necessary for my body. I plan to find a way every single day to incorporate more fruits, vegetable, and exercise to provide my body with the total nutrients it needs to function properly. * Changes/No Changes From My Original Healthy Eating Plan My previous eating habits have not been as healthy as it has consisted of fast food a lot of times, meats, pasta, and bread because they do well with my digestive system. However I currently add more leafy vegetables and more diary to replace my areas of deficiency. After this week and completing the food tracker for a second time I was still very low in the amount of fruit intake. Even with the new adjustments I have made to what I consume I am still under the recommended calorie intake. When completing the food tracker I found out that in fact my total average calorie intake went down from 2806 20 2728 for a three day period. When it came to saturated fat my results were still over the limit, and with magnesium my results were under the limit as well as for potassium, and several vitamins. These results are the importance as I need to incorporate more fruits in my diet. * My Four Nutritional/Exercise Goals I would like to include more nutritional and exercise goals that include incorporating more fruits and vitamin D into my diet, and also exercise more by doing more cardio exercise and maintain my regular workout. When using the Super Tracker every day I noticed that I rarely had any fruit intake. According to “Choosemyplate.gov” (2013) As part of an overall healthy diet and beneficial to my body eating a diet that is rich in fruits and vegetables may decrease my risk of heart disease, also including a stroke and heart attack. In addition to eating a diet rich in fruits and vegetables as part of an overall healthy diet will also help defend me against certain types of cancers. Diets that contain food such as fiber, and some fruits and vegetables may reduce the risk of me getting heart disease, type 2 diabetes, and obesity. Another nutritional goal I have is eating fruits and vegetables that are high in potassium which if is part of my overall healthy diet may lower my blood pressure which is hugely important to me, in addition to reducing the risk of me developing difficulties that include kidney stones and also help to reduce bone loss. To help lower my calorie intake consuming foods such as fruits that are lower in calories per cup rather that some other higher calories will definitely help with this. When I just recently went to the doctor for a checkup he informed me of a vitamin D deficiency problem, and advised to begin taking vitamin D supplements as a way to help with this. When I was actually told this I immediately began taking vitamin D supplements twice a day as we; as increasing the amount of whole milk I drink and I can already feel the results. Ever since increasing my intake of vitamin D I have noticed much less muscle spasms and twitching. When it comes to my exercise goals I have realize that I need to add more cardiovascular exercise to my workout plans. I consistency do sit ups, squats, and walking, however I have no vigorous amount of cardio in my regular workout. I however do get plenty of physical activity because my job requires that I walk all the time to keep my heart rate up loner. According to “Choosemyplate.gov” (2013), “Adults are not to do more than 3 hours and 30 minutes of aerobic physical activity each week that is at a moderate level OR 2 hours and 15 minutes of aerobic physical exercise in one week at a vigorous level. As far as my workout regimen I would like to maintain it. * My Actions Towards Meeting My Goals My actions toward meeting these goals are to first focus on taking my vitamin D and focusing on my fruit intake. As a result I already begun to take my vitamin D twice day and begun drinking at least 2 large glasses of whole milk per day, one in the morning and one in the evening. In reference to “Fitday” (2011), “Whole milk contains 401U of vitamin D which for adults is 10 percent of what is the daily amount for adults.” When I go to the doctors again I will be sure to get vitamin D supplements. As for my fruit intake I plan to increase it by finding more fruits that are more tasteful and easier to digest. This may include fruit yogurt cup a day or even drinking on V* Fusion regularly. Fruits such as pineapple, apples and oranges have a pulp texture which is difficult on during my digestion. However fruits such as bananas and peaches are much less painful to my stomach, therefore I plan to identify more fruits like these to include in my daily diet. In the past I have much success and pleasant experiences with fruit yogurt cups and V8 Fusion; therefore I plan to use these to meet my appropriate fruit intake. As for my exercise goals there is a lot that I want to do. This includes bike riding with friends two to three times a week so that it is more motivating and fun. To make sure I am getting a good cardiovascular exercise I plan to play a game of tennis once in a while to make sure I am getting a variety of this type of exercise. On my job I walk between 7 to 8 hours a day, however that does not get my heart rate elevated enough to be close to a vigorous workout. For muscle growth and maintaining a consistent weight, continuing my workout plan that I have that consists of lunges, sit ups is a fundamental for my body. To also help regulate my weight identifying and maintaining a workout regimen and proper dieting will help with this difficulty. * Anticipated Setbacks Towards Meeting My Goals When it comes to my anticipated setbacks I have found that my weight may be offset by consuming large amounts of whole milk because according to “Fitday” (2011) “Whole milk contains close to at least 8 grams per fat per 8 ounce glass. This is because five of the fat grams come from saturated fat therefore causing weight gain and some types of cancer.” Being able to incorporate and trying new fruits can be very difficult especially since I am not a big fan of them. A possible setback may be that I simply don’t like to eat fruits that often. The only setbacks that I can visualize for my exercising is being able to follow through with my plans with a busy lifestyle I have. Being able to keep a regular routine workout can be difficult with long days at work, a second job, and school. * Evidence of My Plan’s Effectiveness and Outcomes of My Success The evidence of my effectiveness and outcomes of success will result in stronger muscles, heart, bones, increased energy, and weight consistency. When I take the proper vitamin D this will help provide my body with strong muscles and bones. “When your body does not get enough calcium, it than take calcium from your bones, According to “Fitday” Therefore this is why it is strongly important for your body to acquire enough calcium. It is in fact that calcium plays a role in cardiovascular health. For the strength of my heart and my increased energy a vigorous cardio regimen will actually increase all of this which will lead to more stamina and a longer breath endurance when doing challenging activities. When I continue to follow my workout plan it will build muscle and also help me to maintain a consistent weight. For longevity and during old age having a strong heart and strong bones will be extremely beneficial for my future. * Health Risks If My Plan Is Not Implemented Vitamin D deficiency for the body can lead to serious health problems. New studies that have proven that vitamin A may be a risk factor for cardiovascular disease. According to “Medscape” (2009) there is emerging evidence that vitamin D is important to cardiovascular health, although the negative effects of vitamin D deficiency on bone health are well documented. It is shown that vitamin D will lower blood pressure, and there is also much evidence that for the growth and proliferation of vascular smooth muscle cells that Vitamin D will regulate this.” To help the body properly use calcium vitamin D is necessary for bones (WebMD”, 2013). When the body has a lack of healthy cardiovascular system it will affect lot things within the body such as the heart, muscles, and the overall ability of mobility. According to the “American Heart Association” (2002), “The capacity that it takes to complete an aerobic exercise depends on the ability of the heart to be able to output to its exercising muscle and also the ability it takes for these muscles to use oxygen from delivered blood.” For the prevention of type 1 and 2 diabetes, glucose intolerance, multiple sclerosis and hypertension that vitamin D play a major role in decreasing and preventing all of these diseases and complications. (“WebMD”, 2013) * Conclusion Anybody with physical problems nutrition is greatly important. Throughout this course the Food tracker exercises have been very beneficial to me in learning how to better take care of my body. For me to lead a long healthy life adding vitamin D, fruits, cardiovascular exercise, and maintain my workout regimen will decrease my risk of several diseases. If I do not accomplish my nutritional exercise needs, I may experience cardiovascular and bone complications in the near future. However with the proper trouble shooting and following my nutritional plan I have come up with I will be able to incorporate more fruits, vegetables and exercise to be able to maintain a pain free healthy lifestyle. References Choosemyplate.gov. (2013). Retrieved from http://www.choosemyplate.gov/food-groups/fruits-why.html Choosemyplate.gov. (2013). Retrieved from http://www.choosemyplate.gov/physical-activity/amount.html Fitday. (2011). Retrieved from http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-whole-milk.html Medscape. (2009). Retrieved from http://www.medscape.org/viewarticle/568322 WebMD. (2013). Retrieved from http://www.webmd.com/food-recipes/vitamin-d-deficiency