Commit to be fit

Wellness comes from healthy diet and exercise

Gary Teng

Contents
1.QUALITY LEVEL ....................................................................................................................................... 3 2.MY NUTRITION PROFILE ..................................................................................................................... 10 3.PERFECT PLAN ANALYSIS (PPA) .................................................................................................... 11 4.SUPER FOODS ....................................................................................................................................... 14 5.FARM TO TABLE .................................................................................................................................... 19 # 1 SUPER FOOD (CELERY) ............................................................................................................... 19 6. MY PLATE ............................................................................................................................................... 24 7. WATER ..................................................................................................................................................... 27 8. FIBER ....................................................................................................................................................... 31 9. MY WELLNESS LIFE ............................................................................................................................ 34 10. Bibliography ......................................................................................................................................... 37 11. Appendix ............................................................................................................................................... 38

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CHAPTER 1 QUALITY LEVELS

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.37 261.2 5.987 29.385 3.8 SKIP SKIP 1.7 0.16 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 1.5 100 0.8 42 470 1.1 SKIP 3.4 0.32 0.24 0.26 3.2 0.26 0.48 80 18 3 180 3 200 1.6 84 940 2.2

EXCELLENT SOURCE 20% (COLUMN=20%) C=A*.2

0.74 522.4 11.974 58.77 7.6

Water Kcals PROTEIN CHO Fiber LIPIDS Saturated EFA: n-6 EFA: n-3
Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

L Kcal

3.7 2612

MACRONUTRIENTS
g g
g g g

59.87 293.85
38

58.04 29 17 1.6 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 420 4700 11 1500

g
g

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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Thiamin Coenzyme in the metabolism of carbohydrates and branched-chain amino acids Wernicke-Korsakoff syndrome, beriberi. No major toxicity Enriched fortified or whole grain products, bread and bread products, cereals,

mixed grain Riboflavin Coenzyme in the numerous redox reactions Cracked lips, cracked corner of the mouth, sore tongue, growth retardation, Ariboflavinosis No major toxicity Almonds, dried herbs, soybeans, cheese, wheat bran

Niacin Coenzyme or cosubstrate in many biological reduction and oxidation reactions required for energy metabolism Celiac disease, pellagra Flushing and gastrointestinal distress Poultry and seafood , legumes , nuts and grains, fruits, and vegetables

Vitamin B6 Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases
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Anemia, fatigue, depression, sore tongue Sensory neuropathy Meat, fish, whole grains, bran, beans and legumes

Vitamin B12 Coenzyme in nuclei acid metabolism; prevents megaloblastic anemia Mental confusion, delusion, paranoia, headaches, depression, impulse control , balance issue, hypocobalaminemia Numbness, burning pain and itching, cancers , fatty liver Shellfish (cooked calms) , liver (beef), fish (mackerel), fortified cereals, crustaceans Folate Coenzyme in the metabolism of nucleic and amino acids; prevents megaloblastic anemia Fatigue, headache, anemia, weight loss, loss of appetites Intestinal dysfunction, insomnia, irritability and malaise, skin reaction and seizures Dark leafy greens, asparagus, broccoli, citrus fruits, lentils, beans

Vitamin C Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a protective antioxidant
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Scurvy, dental carries, swollen gums, nosebleeds Gastrointestinal disturbances, kidney stones, excess iron absorption Papaya, bell peppers, strawberries, kiwifruit, Brussels sprouts

Vitamin D Maintain serum calcium and phosphorus concentrations Osteomalacia, rickets in children and osteoporosis in adult, kidney disease and liver disease Elevated plasma 25 (OH) D concentration causing hypercalcemia Fish liver oils, flesh of fatty fish, liver and fat from seals and polar bears, eggs from hens that have been fed vitamin D, fortified milk products and fortified cereals Vitamin A Required for normal vision, gene expression, reproduction, embryonic

development and immune function Night blindness Teratological effects, liver toxicity from preformed Vitamin A only Liver, dairy products, fish, darkly colored fruits and leafy vegetables

Vitamin E A metabolic function has not yet been identified. Vitamin Es major function appears to be as a non-specific chain-breaking antioxidant.
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Dry and falling out of hair, fatigue and weakness of muscles, mulberry heart disease, ataxia, neuropathy.

Muscle weakness, fatigue, nausea, loss of appetite, diarrhea, headache, abdominal pain, bloating, internal bleeding, blurred vision, weaken immune system, CHF, mental disorders, brain hemorrhage

Mustard greens, collard greens, Brussels sprouts, spinach, turnip, olives, kiwi, tomatoes.

Calcium Essential role in blood clotting, muscle contraction, nerve transmission and bone and tooth formation Nerve sensitivity, muscle cramps, brittle nails, heart palpitations and insomnia, causes abnormal heart beat, cramps and muscle pain, numbness, tingling in hands and feet, rickets in children, osteomalacia, muscle weakness and slow healing of wounds Kidney stones, hypercalcemia, milk alkali syndrome and renal insufficiency Milk, cheese, yogurt, corn tortillas, calcium-set tofu, cheese cabbage, kale, broccoli Iron Component of hemoglobin and numerous enzymes; prevents microcytic hypochromic anemia Iron deficiency Anemia,
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Gastrointestinal distress, hemochromatosis,

Fruits and vegetables and fortified bread and grain products such as cereal (nonheme iron sources), meat and poultry (heme iron sources), spinach

Magnesium Cofactor for enzyme system Diabetic acidosis, hypoparathyroidism Osmotic diarrhea Green leafy vegetables, unpolished grains, nuts, meat, starches, milk

Potassium Coenzyme during the synthesis of many proteins involved in blood clotting and bone metabolism Arrhythmia, congestive heart failure, hypertension, depression No major toxicity Green vegetables (collards, spinach, salad greens, broccoli), brussel sprouts, cabbage, plant oils and margarine Zinc Component of multiple enzymes and proteins; involved in the regulation of gene expression
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Compromised immune system, diarrhea, hair loss and skin lesions, loss of appetite and or anorexia, impairment of cognitive and motor functions, fertility, rashes on the skin, spots on fingernails, sleep disturbance

Intestinal distress, vomiting, stomach cramps, diarrhea, nausea, low blood pressure, urine retention, jaundice, seizure, joint pain, fever, coughing

Seafood, beef and lamb, wheat germ, spinach, pumpkin and squash seeds, and nuts

Sodium Maintains fluid volume outside of cells and normal cell function Hyponatremia; gastrointestinal distress; cognitive impairment; muscular problem Hypertension; increased risk of cardiovascular disease and stroke Processed foods to which sodium chloride have been added; salted meats, nuts, cold cuts; margarine; butter; table salt.

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CHAPTER 2 MY NUTRITION PROFILE Top 5 foods and nutrient amount ( Kcal, Saturated Fat, n-3, Fiber, Sugar, and Sodium ) Beans Kcal Saturated Fat EFA: n-3 Fiber CHO Sodium Brown Rice Kcal Saturated Fat EFA: n-3 Fiber CHO Sodium Broccoli Kcal Saturated Fat EFA: n-3 Fiber CHO Sodium 473.2 0.06 0.09 2.57 5.6 31.9
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Salmon 244.54 0.24 0.24 15.4 0 99.78 Kcal Saturated Fat EFA:n-3 Fiber CHO Sodium Walnut 496.92 0.24 0.18 8.88 105 14.76 Kcal Saturated Fat EFA: n-3 Fiber CHO Sodium 191.29 1.79 2.66 1.96 4.01 0.58 322.02 2.22 0.67 0 0 99.78

CHAPTER 3 PERFECT PLAN ANALYSIS (PPA)

I overcome water deficiency by drinking more water during meal and between meal

I overcome fiber deficiency by eating cereal, bran oat and whole grain, carrot and fruits like blueberries and strawberries

I overcome lipid excess by reducing fat rich product like dairy milk, cheese, fast food, meat contains fat

I overcome Vitamin E deficiency by spinach, nuts, broccoli I overcome Vitamin K deficiency by eating more leafy Vegetables like broccoli and fruit

I overcome sodium by reducing processed foods, and getting rid of fast food and fried food When comparing WB1 and WB4, I discover that WB1 has more processed foods

like fast and fried foods and ready to eat preserved foods. Those foods contain a lot of calories, sodium and lipids. In my WB4 for PPA, I substitute those foods with whole grains: fiber rich nutrient dense foods like cereal, oat bran muffin, and vegetables and fruits. For example, I avoid the fast food by eating carrots, strawberries, blueberries, walnut, and broccoli. I also overcame water deficiency by drinking more water during meals and snacks, which makes me full, so I wont be hungry quite often.

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I noticed that the majority of food that I ate in WB1 were fast and preserved foods. Those foods contain a lot of sodium, and sodium is bad for blood circulation. Too much sodium can cause hypertension, and they build up salt in the blood. Most of the time, too much salt can cause edema because water follows salt into the cell. Thats why sodium levels are very critical in UL. Our normal blood pressure is 120 (systole) and 80 (diastole), and the border line number is between 140 (systole) and 90 (diastole). If anytime those border line numbers are high, we are at risk for brain damage or stroke, due to high blood pressure our artery can burst at anytime. Most of the time, those conditions depend on our daily diet and exercise. The way to change or control our diet is through DASH (Dietary Approaches to Stop Hypertension). The aim of this plan is to reduce hypertension, and it was authored by the National Institutes of Health, as mentioned from our text, the science is supported by the National Heart, Lung and Blood Institute two key studies. Our blood pressures can be reduced by eating a low saturated fats, cholesterol and total fats diet. The institute recommends eating more fruits, vegetables, and fat-free or low fat milk and milk products. They also recommended to eat more whole grain products, fish, poultry and nuts and to reduce in lean meat, sweets, added sugars, and sugar-containing beverages. It is rich in potassium, magnesium, and calcium, protein, fiber. Those are minerals in our body and they are essential for our organs such as nerve, heart, muscle and bones. Our body needs those ions to regulate day to day activity. If any of those are deficient, we start to decay our ability. For example, our bone needs calcium, if there is
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not enough calcium our bone will be so brittle and easy to break. In the same way our heart needs potassium for contraction and our nerve needs magnesium for metabolism. According to my WB4, I would reduce my lipids level by avoiding meat, fast food, fried food and preserved food. Those foods are high in lipids and sodium. They are not nutrient dense food. Instead, I will consume more leafy green vegetables, fruits, nuts, and low fat dairy products instead of whole milk high fat. The top 3 food that I substitute in WB4 are broccoli, walnut, strawberries and blueberries and spinach. Those foods supply me with high minerals content calcium, magnesium, potassium, protein and fiber.

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CHAPTER 4 SUPER FOODS Beans Use only once Protein is good, Fiber is excellent, Thiamin is good, Niacin is good, B6 is good, Folate is excellent, Iron is excellent, Magnesium is good Unlike meat bean has protein but no fat, vitamin and mineral rich, and fiber rich make fullness in stomach. Salmon Use only once but double portion size Protein , n-3, Thiamin, Riboflavin, Niacin, B6, B12, Potassium and Iron are excellent and Folate, Magnesium, Zinc are good Good source of protein and Vitamin and mineral rich good source for n-3

Broccoli Use only once B6 and Vitamin C are good; Folate is excellent Broccoli is good for reducing the risk of heart disease and decreasing the incidence of colon cancer, good for immune system and deficient in vitamin B

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Blueberries Use only once Excellent in Vitamin C Good for the memories, immune system and heart

Carrot Use only once Vitamin A is excellent and B6 is good Good for eye, and has a lot if fiber

Strawberries Use twice B6 is good, Vitamin C is excellent All berries are good for heart, strawberries has a lot of Vitamin C and it is good for immune system Milk Use twice Protein, B12, Vitamin D, Vitamin A, Calcium, and Zinc are excellent; Vitamin B6, Magnesium, Potassium are good Low fat milk has a lot of Vitamin and protein and minerals. It does body good

Walnut
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Use twice n-6, n-3, and Iron are excellent; B6 is good significantly higher amount in omega-3 fatty acids ALA, rich in fiber, Vitamin B, magnesium, and antioxidants such as Vitamin E, the best plant source of protein

Brown Rice Use three times protein, CHO, Fiber, Thiamin, Riboflavin, Niacin, B6, B12, Folate, Iron, magnesium, Zinc are excellent; n-3 , potassium are good Brown rice is high in fiber and other vitamin and mineral rich grain. Most Asians eat rice as their primary food source Water Use fifteen times Calcium is excellent, magnesium is good Our body needs water to prevent heat and to make our cells alive. 60 % of our body composed of water. If we lose water we also lose minerals and electrolyte and those are essential chemical substance in our body. Mineral are Magnesium and Calcium for our muscle and nerve.

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SF 2.0
Portion Size
QUANTITY
2 c ups 4 oz 2 c ups 1 c up 1 c up 8 oz 1 c up 8 oz 1 c up 1 c up

NUTRIENT

Unit L

Good
0 .3 7

Excellen t
0 .7 4

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

0.05 122.27

0.16 322.02 44.99 0 0 14.38 2.22 0.39 0.67 0.51 0.86 17.82 1.86 7.21 56.69 0 0 27.21 27.21 1.81 65.77 1.45 99.78

0.07 473.2

0.12 82.65

0.12 50.02 1.13 11.69 3.42 0.29 0.05 0.14 0 0.08 0.07 1.2 0.17 0 23.18 7.2 0

7.99 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

0.13

0.44

0.36

Skip g g
g 5.987 29.39 3.8 11.974 58.77 7.6

MACRONUTRIENTS
1.86 5.6 2.57 0.32 0.06 0.4 0.09 0.05 0.1 0.43 0.16 0 84.24 50.62 0 60.06 31.2 0.52 16.38 0.35 31.98 1.07 21.01 3.48 0.48 0.04 0.13 0.08 0.05 0.06 0.61 0.08 0 8.7 14.06 0

46.08 204.96 496.92 191.29 0.96 11.06 2.88 0.43 0.02 0 0 0.03 0.03 0.38 0.56 0.07 34.56 84.67 0 16.44 24.36 0 4.74 3.08 0.13 0.09 0.1 0.9 0.46 0.18 2.3 0 5.86 19.62 105 8.88 1.68 0.24 0.21 0.18 0.27 0.42 6.33 0.66 0 0 0 0 14.76 2.94 4.46 4.01 1.96 19.07 1.79 11.14 2.66 0.1 0.04 0.33 0.16 0 28.66 0.38 0 0.29 0.2 28.66 0.85 0.9 0.58

7.7 22.42 7.7

Skip Skip g
g 1.7 0.16 3.4 0.32

0.56 0.12
0.08 0.12

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
( R A E)

VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mg mg mg mg mg mg 0.12 0.13 1.6 0.13 0.24 40 9 1.5 90 100 0.8 42 470 1.1 Skip 0.24 0.26 3.2 0.26 0.48 80 18 3 180 200 1.6 84 940 2.2 0.17 0.05 0.27 0.2 0 147.06 0.68 0 0 39.33 1.79 42.75 372.78 0.84 0.85

24.4 127.92

4.35 1018.7 8.7 0.41 8.7 0.23 189.9

1.44 283.04 23.04 0.59 18.72 610 0.14

MINERALS
Calcium Iron
Magnesium

40.26 241.74 0.37 14.64 390.4 0 80.58

53.68 157.44 6.6 14.76

Potassium Zinc Sodium

1111.2 228.54 111.65

0 220.32

732 496.92 128.99

0.29 0.85 84.18 161.16

0.2 2.04 1.44 214.72

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My Super Foods

SUPER FOODS MEAL PLAN USAGE

1 2 3 4 5 6 7 8 9 10

List Super Food Portion Size Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2

be a ns

s a lm o n

bro c c o li

blue be rrie s

c a rro t

wa t e r

s t ra wbe rrie s

m ilk

bro wn ric e

wa lnut

2 c ups

4 oz

2 c ups

1 c up

1 c up

8 oz

1 c up

8 oz

1 c up

1 c up

DAY 1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.5 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 1.0 1.0 1.0 1.0 1.0 2.0 1.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.3

DAY 2
0.0 0.0 0.0

0.0 0.0 0.0 0.5 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0

1.0 0.0 0.0 0.0 0.0 0.0 0.0

2.0 1.0 1.0 1.0 1.0 1.0 1.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 1.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0

DAY 3
0.0 0.0 0.0 0.0 0.0

Total Used

0.5

2.0

0.5

1.0

1.0

17.0

2.0

2.0

3.0

0.5

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CHAPTER 5 FARM TO TABLE # 1 SUPER FOOD (CELERY)

Celery is low in saturated fat, and very low in Cholesterol. It is also a good source of Riboflavin, Vitamin B6, Pantothenic Acid, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Potassium and Manganese. The negative side of it is high in Sodium and a large portion of the calories in this food come from sugars. The two main growing regions for celery in California are located along the Pacific Ocean: the south coast (Ventura, Santa Barbara, and San Luis Obispo

Counties) and the central coast (Monterey, San Benito, and Santa Cruz Counties). A minor region is located in the southern deserts (Riverside and Imperial Counties). On the south coast, celery is transplanted from August to April for harvest from November
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to mid-July; in the Santa Maria area, celery is transplanted from January to August for harvest from April through December. On the central coast, fields are transplanted from March to September for harvest from late June to late December. In the southern deserts, fields are transplanted in late August for harvest in December to March. Celery is a cool-season biennial that grows best from 60* to 65* F (16* to 18*C), but will tolerate temperatures from 45* to 75*F (7* to 24*C). Freezing damages mature celery by splitting the petioles, making the stalks unmarketable. This is a major problem in plantings in the southern deserts. However, celery can tolerate minor freezes early in the season. Most of the varieties grown today concerns are resistant to Fusarium yellows, a major disease of celery. Other popular varieties are Conquistador, Sonora, and Matador, but these are recommended only for soils with low incidence of Fusarium yellows, since they have only some tolerance to the disease. Several shippers use their own proprietary varieties. Celery seed is very small and difficult to germinate. All commercial celery is planted as transplants grown in greenhouses and nurseries. Celery grown form transplants is more uniform than that grown from seed and takes less time to produce a crop in the field. Transplanted celery is planted in double rows on 36- to 40-inch beds, with plants spaced 9 inches apart and plant rows 14 inches apart. Clays, clay loams, and loams that have good drainage and a high water-holding capacity have traditionally been preferred for growing celery. With the introduction of
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drip irrigation, celery production is now common on lighter-texture soils because uniform soil moisture can be maintained. For succulent, high quality stalks, celery requires highfertility soils. Celery is a shallow-rooted crop that requires frequent irrigations. It is irrigated using overhead sprinklers, drip, or flood (furrow), or a combination of these methods. Celery transplants are usually sprinkler-irrigated from planting until the first sidedressing of fertilizer. Herbicides are often applied in the first sprinkler application. Many growers continue to use sprinklers after establishing transplants, or they use a combination of furrow irrigation and sprinklers. Overhead sprinklers permit morefrequent and lighter irrigations than can be achieved with furrow irrigation. Furrow irrigation may provide better uniformity than sprinklers in regions with windy conditions or when plants exceed the height of the sprinkler risers. Celery is the most demanding of the cool-season vegetables for nutrients, and care must be taken to provide adequate nutrition to the crop. However, soils in the central and south coast regions can have elevated levels of NO3-N and phosphorus (P), which can cause elevated levels of these nutrients in runoff; this makes it difficult for growers to comply with water quality standards established by the regional water quality control boards. As a result, application of these nutrients must be carefully managed. Integrated weed management should be practiced prior to celery transplanting. Such management steps include crop rotation, removing weeds before they produce seed, pre-plant irrigation and disking to germinate and kill weed seedlings, timing the planting date to reduce weed impact, careful preparation and spacing of beds, and
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precise planting of transplants so that cultivating tools can be accurately aligned. For celery, weed control is most critical until transplants are established and begin to form a plant canopy that can shade out weeds. The Environment Working Group ( a nonprofit organization that advocates for policies that protect global and individual health) tested 43 different fruits and vegetables, and found that celery carried the highest amount of pesticides when grown conventionally, and are therefore the most important to buy organic. Celery is primarily hand-harvested, although some mowing machines cut celery for processing plants. Because of uniform crop growth, celery fields are cut only once. Cartons are cooled at distribution centers by forced air or hydro-cooling and kept in cold storage until shipped. California produces about 75 percent of the nations celery crop, followed by Florida and Texas. The majority of the crop is used for fresh market; lightly processed and processed products are also marketed. Substantial shipments are made throughout the year; however, heaviest production occurs in fall and midwinter. Prices fall during the heavy production period. Prices range from an average low of $238 per ton to an average high of $351 per ton during 2003-2005 (Los Angeles Terminal Market prices). California exports celery to Canada and Taiwan. During 2003-2005, exports averaged 15 percent of the total production. The costs of producing celery depend on the location. Celery is one of the highcost crops in the coastal regions of Southern California. It is labor-intensive, especially in harvesting and postharvest handling.
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Celery Salad Ingredients: 12 Celery ribs, thinly sliced crosswise cup fresh lemon juice 3 tablespoons extra virgin olive oil 1 shallot, finely chopped 1 head red leaf lettuce, torn 4 ounces pecorino cheese Kosher salt Fresh pepper Directions Fill a medium bowl with cold water and about 2 cups of small ice cubes. Add sliced celery and let it soak in the ice water bath for at least 10 minutes or for up to 30 minutes, until very crisp. Meanwhile, in a separate bowl, whisk the olive oil with lemon juice. Stir in the finely chopped shallot. Season with salt and pepper. In a large bowl, toss the lettuce with 3 T of the dressing. Transfer lettuce to plates or a platter. Drain the sliced celery and pat dry thoroughly with paper towels. Add the celery to the large bowl and toss with the remaining dressing. Season the dressed celery with salt and pepper. Using a slotted spoon, scatter the sliced celery over the lettuce.

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Using a very sharp vegetable peeler, shave long strips of the pecorino cheese over the salad. Drizzle with the remaining dressing and serve.

Total serving size is 4

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CHAPTER 6 MY PLATE

Protein For Protein DRI is 59.87 g and my intake is 105.17 g and my and percentage is 176 % forgivable excess, the quality information provided on my plate and DRI goal are pretty much the same. My plate has more graphic information on the portion of how much I have to consume base on

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the plate just by looking at the picture. DRI on the other hand give us number and weight and percentage of the limits for deficiency or excess. Fiber

For Grain, dietary fiber, DRI is 34 g and my intake is 34.98 g and it is about 92 % which is expectable rage of 80 % to 120 %, the information on my plate for grains is almost 30 % of the whole plate and then again it shows the picture of the plate and someone can roughly estimate how much grain needs to consume by looking at the portion size of the plate. My plate does not require any Dietary Analysis Tools to calculate what is deficient and what is excess.

Dairy (Lipid) For dairy which represents the lipids portion of the meal. DRI range is 101.58-58.04 g and my intake is 65 g and percentage 64 % which I really manage very to reduce the fat consumption. In my plate dairy product portion is very little in compare to the rest portion of the plate. Fat is bad for heart and other disease like blood clotting and stroke. Vegetables and Fruit (CHO) As for fruits portion of the plate, my CHO is 293.48 g low side of what DRI recommended. DRI range is 424.45-293.48 g and I mange my CHO in the DRI expected goal by eating more fruits instead of drinking soft drink and avoid table sugar and high fructose corn syrup and candy. Vegetables are simply nutrient dense food which contributes big amount of micronutrient such as calcium, potassium, magnesium, zinc. In my WB4
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PPA, my micro nutrients are going up in compare to DRI limits. In my plate analysis half of the portion of the plate is vegetables and fruits. CHAPTER 7 WATER

Water makes up more than two thirds of human body weight, and without water, we would die in a few days. The human brain is made up of 95% water. A mere 2% drop in our body's water supply can trigger signs of dehydration, fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a
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computer screen. Mild dehydration is also one of the most common causes of daytime fatigue. An estimated seventy-five percent of Americans have mild, chronic dehydration. This is a very scary statistic for a developed country where water is readily available through the tap or bottle water. Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, all the cell and organ functions that make up our entire anatomy and physiology depend on water for their functioning. Drinking water between meals plan help our digestion, absorption, and excretion in our body system. Water serves as a lubricant in digestion and almost all other body processes. The water in our saliva helps facilitate chewing and swallowing, ensuring that food will slide down the esophagus easily. Water also lubricates our joints and cartilages and allows them to move more fluidly. When dehydrated, the body rations water away from the joints. Less lubrication equals greater friction and that can cause joint, knee and back pain potentially leading to injuries and arthritis. Even our eyeballs need plenty of lubrication to work well and remain healthy. Water helps our bodies remove toxins in many different ways. Water flushes toxins and waste from the body through urination and perspiration. Water helps reduce constipation and aids in bowel movements which ensures that wastes are removed quickly and regularly before they can become poisonous in the body. This waste buildup can occur in the body if dehydration becomes a regular occurrence and this can cause headaches, toxicity and illness. Drinking enough water will also lessen the burden on
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the kidneys and liver by flushing out waste products. Drinking eight glasses of water daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it can potentially even reduce the risk of breast cancer. Blood is about 92% water and it carries nutrients and oxygen throughout the body. Nutrients from the food we eat are broken down in the digestive system where they become water-soluble, which means they are dissolved in water. Water allows these nutrients to pass through the capillaries within the intestinal walls to the blood and circulatory system where the valuable nutrients and oxygen can be distributed throughout the body to all the cells and organs. In addition to the daily maintenance of our bodies, water also plays a key role in weight management, obesity, and satiation. Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase and an increase in water intake can actually reduce fat deposits. Our kidneys cannot function properly without enough water. When they do not work to capacity, some of their load is dumped on the liver. One of the livers primary functions is to metabolize stored fat into usable energy for the body. But if the liver has to do some of the kidneys work it cannot work at full throttle. As a result, it metabolizes less fat. Drinking plenty of water before meal makes our stomach full as a result we consume less food and we gain less calories. Most Americans consume juices and sodas/sugar-containing beverage during meal plan. Actually, fast food store offers combo meal comes with soft drink. That adds up a lot of calories in our body system. Some of excessive sugar stored as fat and
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obesity becomes the issue. Obesity is the leading cause of diabetes and heart disease. In my view, we should rethink what we are drinking everyday and drinks up more water than the sugar-containing beverage. When I compare my WB1 and WB4 water consumption, my WB1 water consumption is very low which means I am not drinking enough water. Instead I consume more juice and adding more CHO in my nutrients in my daily intake. If I drink more water, my appetite change and I wont eat that much food. I will gain more minerals and electrolyte. In conclusion, water is essential in our daily intake, we are not consuming enough to reach the goal. We have to rethink our consumption.

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CHAPTER 8 FIBER

Fiber is a virtually indigestible that is found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients. Carbohydrates constitute the main source of energy for all body functions. Almost everyone hears about the need for enough fiber in the diet. But few people understand the importance of dietary fiber or where to get it. Fiber is important because it has an influence on the digestion process from start to finish because it demands that food be more thoroughly chewed, fiber slows down
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the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating . Second, fiber makes food more satisfying, probably because the contents of the stomach are bulkier and stay there longer. Third, fiber slows digestion and absorption so that glucose in food enters the bloodstream more slowly, which keeps blood sugar on a more even level. Fourth, fiber is broken down in the colon by bacteria processed called fermentation and the simple organic acids produced by this breakdown helps to nourish the lining of the colon. These acids also provide fuel for the rest of the body, especially the liver, and have an important role in metabolism. There are two main types of fiber, and they have different effects on the body. Insoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water. It has a good laxative action. Soluble fiber on the other hand is made up of polysaccharides and it does dissolve in water. It has beneficial effect on body chemistry, such as lowering blood cholesterol and blood sugar levels. Today, obesity is the most common form of malnutrition and is a factor in the two major causes of death- heart disease and cancers. So any food that helps people limit calories is desirable. In reference to fiber including juices in meal plan, here are my opinions. Fiber keeps stool soft and keeps the contents of the intestines moving. Beyond the fiber content, crunching and chewing a whole piece of fruit stimulates our senses and takes longer to eat. So psychologically, it may also be more satisfying than beverage or soft foods. Chewing also promotes saliva and the production of stomach juices that help fill

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the stomach. If I drink juice between meals, I demand for more food which adds up more calories and become obesity. When I compared WB1 and WB4 diet analysis, I discovered that I did not consume enough fiber in my diet plan. A good diet should contain approximately 25 to 30 grams of fiber a day. In WB1 my intake on dietary fiber is 25.65 grams and goal is 38 grams. In my WB4 my intake is 40.67 grams. As a result, my intake calories in WB1 is very high and I have to change my diet plan by eating more dietary fiber, such as Allnatural cereals, whole-grain breads, beans, Fruits, vegetables and Nuts.

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CHAPTER 9 MY WELLNESS LIFE

WELLNESS NUTRIENT & ACTIVITY STRATEGIES

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

eat whole grain

lean meat

avoid saturated fat

drink more water

walking 30-60 mins a day

eat more fiber rich food

eat more n3-, n6 seafood

avoid transfat

avoid sugar-rich drink

gardening

avoid simple carbohydrate and complex refined carbohydrate food

eat nuts and seeds

consume more PUFA, MUFA

eat more fruits

swimming and resistant training

replace carbs with protein or nuts or seeds

avoid sweetened or processed dairy sources

reduced triglycerides

eat more vegetables

hiking

avoid soft drink

avoid farmed seafood

unsaturated fat MUFA, PUFA

drink low fat milk

build up mucle weight lifting

I am 46 year old male who has a family history of hypertension and diabetes. My mom has autoimmune disease and my dad is a diabetes mellitus. I also have a family of four, my daughter who is eight years old and my son who is 1 year old, and then my wife who is always busy with her work at hospital. She is a respiratory therapist. Most of the time, I am busy with my daughter and my son except for the time I go to class at Mt.
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Sac. My day to day works are baby sit, doing housework, studying, doing home work and go to school. I do not do exercise or go to fitness center to work out. Most of my time is occupied by my children. I also have spine surgery from the fall and limited activity during recovery. Based on the information, that I entered in the national, heart, lung and blood institute, I am in the three percent chance of having cardiovascular disease in the next ten years. I have to contemplate myself to live well and be healthy.

Age: Gender: Total Cholesterol: HDL Cholesterol: Smoker: Systolic Blood Pressure: On medication for HBP: Risk Score*

46 male 202 mg/dL 46 mg/dL No 120 mm/Hg No 3% Means 3 of 100 people with this level of risk will have a heart attack in the next 10 years. * Your risk score was calculated using an equation. Other NCEP products, such as printed ATP III materials, use a point system to determine a risk score that is close to the equation score.

From WB8 wellness nutrient and activity strategies, good nutrient and exercise are required for a healthy living. I dont meet any of those. I have been eating fast food and microwave food because they are easy and ready to eat. I will change my diet by eating more fiber rich foods like oatmeal, whole grain breads and brown rice. Since these are not refined like their counterpart, simple carbohydrates, they keep me feeling full longer, help me eat less, and do not have the sugars found in simple carbohydrates. I also stop drinking soft drink like Coke, Pepsi, and Sprite instead I will drink water
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because water provides more minerals. Excessive sugar in our body stores as fat and can cause obesity. Obesity is number one cause of diabetes and heart disease. Eating raw fruits and vegetables have many advantages on my body. Not only they are low in calories, in some cases having zero calories, they fill me up, keep my energy levels high and sugar craving low and are a great option to simple carbohydrates which are full of sugar that produces body fat. I also need to reduce body fat by eating lean meats, such as cuts of beef, poultry and fish are all high in protein. Human body needs protein in order to build muscle. The only source for essential amino acid that body needs is from diet. Our body needs metabolism in order to keep our organs healthy that requires daily exercise. I have to make time to do exercise for my health. I cant ignore to do exercise because I am busy with my kids. I have to walk at least 1 daily on the track and swim at least half hour every day. By doing this I can release my stress and also reduce workload of my heart. Our heart pumps minute by minute and depends on the pressure and resistance of the vessel. Normal heart function can vary with individua ls life style. I am already 40 years old, I should be more concern with my health than any other else. I have a long way to go and move on with my life. My health is the most important thing in my life. I have to start changing now before I realize it is too late.

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Bibliography

The American Dietetic Association, The American Diabetics Association, Inc. (1995). Exchange Lists for Meal Planning. Gebhardt SE, Matthews RH (1981). Nutrition Value of Foods, United States Department of Agriculture, Human Nutrition Information Service, Home and Garden Bulletin Number 72 Lissner L, Levitsky DA, Strupp BJ, Kalkwarf HJ, Roe DA (1987). Dietary fat and the regulation of energy intake in human subjects. Am J Clin Nutr, 46, 886-892. Teff KL, Elliott SS, Tschp M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL, D'Alessio D, Havel PJ (2004). Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women. J Clin Endocrinol Metab. 89(6): 2963-72.

Aronson, Naomi. 1989. Why Weren't Vitamins Discovered Earlier. Knowledge and Society: 8:87-105 Haughton, Betsy, Joan D. Gussow and Janice M. Dodds. 1987. An Historical Study of the Underlying Assumptions for United States Food Guides from 1917 through the Basic Four Food Group Guide. Journal of Nutrition Education 19: 169176.
http://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspx.. http://ods.od.nih.gov/factsheets/list-all/ http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. http://homes-n-gardens.com/online-recipe-card-creator/

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Appendix

DRI GOALS vs. 3-DAY DIET RECORD

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120% 50% 100%

N UT R IE N T

UN IT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2612 59.87 293.85 38 58.04 29 17 1.6

0 0 0 0 0 0 0 0 0

1.85
2623.45 157.07 294.92 25.65 92.6 25 18.54 2.16

Kcals g g
g

MACRONUTRIENTS
262% 100% 68% 160% 86% 109% 135%

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
( R A E)

VITAMINS
0 0 30 80 0 800 1800 550 2800 800

mg mg mg mg mc g mc g mg mc g
mcg mg mg mg mg mg mg mg

1.2 1.3 16 1.3 2.4 400 90 15 900 15

2.36 2.67 54.23 3.53 11.87 664.94 158.67 15.41 867.52 8.29 1070.84 22.82 443.02 3673.5 16.93 3157.55

197% 205% 339% 272% 495% 166% 176% 103% 96% 55% 107% 285% 105% 78% 154% 211%

Vitamin E Calcium Iron

Magnesium

MINERALS
2500 45 350 0 34 2300 8

1000 420 4700 11 1500

Potassium Zinc Sodium

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PERFECT PLAN ANALYSIS

DRI GOALS WB1 3-day Analysis Intake vs. Goal (%) B
Deficient <80% Excess >120%

WB4 3-day

WB1 vs WB4

NUTRIENT

Unit

Intake A RDA/AI
UL

Intake C

Intake vs. Intake vs. Goal (%) Intake Goal (%) D E=(A-C) F=(D-B) Forgivabl e Overcame deficient deficiency Forgivabl e Overcame excessive excess 81% 81% 176% 100% 92% 112% 57% 102% 200% -1.16 515.03 51.9 1.44 -9.33 27.6 8.43 1.13 -1.04 -0.63 -0.5 7.98 -1.6 -2.69 -817.31 -118.1 0.91 -80.94 -5.04 -503.81 -5.44 -131.68 -147.02 -3.73 1438.73 31% -20% -87% 0% 25% -48% -29% -7% -38%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2612 59.87 293.85 38 58.04 29 17 1.6

0 0 0 0 0 0 0 0 0

1.85 2623.45 157.07 294.92 25.65 92.6 25 18.54 2.16

50% 100% 262% 100% 68% 160% 86% 109% 135%

3.01 2108.42 105.17 293.48 34.98 65 16.57 17.41 3.2

Kcals g g
g

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
( R A E)

mg mg mg mg mc g mc g mg mc g
mcg mg mg mg mg mg mg mg

1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 8 420 4700 11 1500

0 0 30 80 0 800 1800 550 2800 800 2500 45 350 0 34 2300

2.36 2.67 54.23 3.53 11.87 664.94 158.67 15.41 867.52 8.29 1070.84 22.82 443.02 3673.5 16.93 3157.55

197% 205% 339% 272% 495% 166% 176% 103% 96% 55% 107% 285% 105% 78% 154% 211%

2.99 3.17 46.25 5.13 14.56 1482.25 276.77 14.5 948.46 13.33 1574.65 28.26 574.7 3820.52 20.66 1718.82

249% 244% 289% 395% 607% 371% 308% 97% 105% 89% 157% 353% 137% 81% 188% 115%

53% 38% -50% 123% 112% 204% 131% -6% 9% 34% 50% 68% 31% 3% 34% -96%

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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Celery Salad Ingredients: 12 celery ribs, thinly sliced crosswise cup fresh lemon juice 3 tablespoons extra virgin olive oil 1 shallot, finely chopped 1 head red leaf lettuce, torn 4 ounces pecorino cheese Kosher salt Fresh pepper

Directions Fill a medium bowl with cold water and about 2 cups of small ice cubes. Add sliced celery and let it soak in the ice water bath for at least 10 minutes or for up to 30 minutes, until very crisp. Meanwhile, in a separate bowl, whisk the olive oil with lemon juice. Stir in the finely chopped shallot. Season with salt and pepper. In a large bowl, toss the lettuce with 3 tablespoons of the dressing. Transfer lettuce to plates or a platter. Drain the sliced celery and pat dry thoroughly with paper towels. Add the celery to the large bowl and toss with the remaining dressing. Season the dressed celery with salt and pepper. Using a slotted spoon, scatter the sliced celery over the lettuce.

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Using a very sharp vegetable peeler, shave long strips of the pecorino cheese over the salad. Drizzle with the remaining dressing and serve

Total Time 40 mins, Prep Time: 20 mins, Cook Time: 20 mins, ( Serving Size 4 )

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Celery Salad Nutrition Facts Label

My recipe card:
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http://homes-n-gardens.com/5x7-recipe-card-creator/nov1545369429992.html

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