Eat Clean, Train Mean, Get Lean

Your Stomach is NOT a Waste Basket so DONT Treat it like One

Allyson Pfeil NUTR 210: Human Nutrition Fall Semester, Fullerton College Betty Crocker

Table of Contents
Quality Levels.pg 3 My Nutritional Profile..pg 4 DRI Goals vs. 3 Day Diet Record.pg 7 WB1..pg 8 Perfect Plan Analysis.pg 9 Super Foods.pg 15 Perfect Plan Analysis Spread Sheet.pg 16 Super Foods Meal Plan.pg 17 Farm to Table- #1 Super Food.pg 18 My Plate.pg 19 Water..pg 21 Fiber.pg 23 My Wellness Life.pg 25 Resources.pg 27

Quality Levels:
Good & Excellent Sources of V&M from WB1
DRI QUANTIFIED
DRI GOALS NUTRIENT Unit
L Kcal

RDA/AI A
2.7 2143

GOOD SOURCE EXCELLENT 10-19% 20% (COLUMN=10%) (COLUMN=20%) B=A*.1 C=A*.2

0.27 214.3 6.17 23.6 2.5 SKIP SKIP 1.2 0.11 0.11 0.11 1.4 0.13 0.24 40 7.5 1.5 70 1.5 100 1.8 31 470 0.8 SKIP 2.4 0.22 0.22 0.22 2.8 0.26 0.48 80 15 3 140 3 200 3.6 62 940 1.6 0.54 428.6 12.34 47.2 5

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
( R A E)

MACRONUTRIENTS
g g
g g g

61.7 236
25 46 <21

g
g

12
1.1

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

VITAMINS 1.1 1.1 14 1.3 2.4 400 75 15

700 15

Vitamin E Calcium Iron

Magnesium

MINERALS
1000 18 310 4700 8 1500

Potassium Zinc Sodium

 My Nutrition Profile 3 Day Diet Record Excess & Deficiencies

Excess
1. Protein
Main Functions: Maintenance and growth of body tissues, and it is the second largest energy source for the body Result of Chronic Excess: Osteoporosis, kidney stones, and kidney disease

2. Fiber
Main Functions: Adds bulk to diet, increases satiation time, aids in digestion and prevents constipation Result of Chronic Excess: Interferes with zinc, iron, magnesium and calcium absorption

3. Riboflavin
Main Functions: Part of the coenzyme required in metabolism and vital for helping B vitamins undergo chemical changes so the body can use them properly Result of Chronic Excess: There are no common risks for an overdose because it is excreted through the urine

4. Niacin
Main Function: Part of the coenzymes that are involved in the bodys metabolic processes Result of Chronic Excess: Liver damage and diminished glucose tolerance

5. Vitamin B6
Main Functions: Part of amino acid and fatty acid metabolism, assists in making red blood cells, and converts tryptophan to niacin and serotonin Result of Chronic Excess: Skin lesions, nerve damage, the loss of reflexes and the loss of the ability to walk

6. Folate
Main Functions: Synthesize DNA and creates a normal metabolism for many amino acids Result of Chronic Excess: Suppresses immune functions, and masks vitamin B12 deficiency symptoms

7. Vitamin C
Main Functions: Collagen synthesis, chief antioxidant, restores vitamin E to its active form and assists in iron absorption. Result of Chronic Excess: Aggravation of gout, kidney stones and alters insulin response

8. Vitamin A (RAE)
Main Functions: Maintains the health of the human eye, regulates gene expression, and assists in tooth and bone growth Result of Chronic Excess: Nose bleeds, stunted growth, blurred vision and irreversible damage to the liver

Deficiencies
1. Carbohydrates
Main Functions: Main source of energy for the body, assists in oxidization of fats and regulates body temperature Result of Chronic Deficiency: Ketosis and Hypoglycemia 3 Food Sources: Whole grains, potatos, and legumes

2. Potassium
Main Functions: Maintains normal fluid and electrolyte balance, and facilitates chemical reactions Result of Chronic Deficiency: The loss of the ability to notice the need for water and heart failure 3 Food Sources: Whole backed potato, avocado, cooked lima beans

3. Iron
Main Functions: Carries oxygen as part of hemoglobin in the blood or myoglobin in the muscles and is essential for cellular metabolism Result of Chronic Deficiency: Iron-deficiency anemia and pica 3 Food Sources: Clams, cooked spinach and enriched cereals

4. Vitamin D
Main Functions: Builds strong bones, raises blood calcium and phosphorous levels Result of Chronic Deficiency: Rickets and Osteomalacia 3 Food Sources: Fortified milk, salmon and sardines

5. Omega 6 (N-6)
Main Functions: Assists with proper brain function, and promotes normal growth and development Result of Chronic Deficiency: Impaired growth and fertility, 3 Food Sources: Vegetable oil, safflower oil, wheat germ oil

6. Omega 3 (N-3)
Main Functions: Reduces inflammation and assists in proper brain function Result of Chronic Deficiency: Impaired nervous system function and diminished immune responses 3 Food Sources: Salmon, tuna, and nut oils

7. KCalories
Main Function: Provide the nutrients and vitamins to sustain life Result of Chronic Deficiency: Muscle wasting, improper function of the immune system and nervous system, and death can ensue 3 Food Sources: Whole grains like wheat bread, Proteins like skin-less chicken breast and fats like avocados

DRI Goals vs. 3-Day Diet Record

DRI GOALS vs. 3-DAY DIET RECORD
DRI GOALS WB1 3-day Analysis Intake vs. Goal (%)
Deficient <80% Excess >120% 111

N UT R IE N T

UN IT

RDA/AI

UL

Intake

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2143 61.7 236 50 46 <21 12 1.1

N/A 2143 N/A 341 N/A 81 N/A N/A N/A

3.01
1450 111.28 173.04 30.74 41.1 8.46 6.02 0.4

Kcals g g
g

68 180 73 123 89 40 50 36

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)

VITAMINS
N/A N/A 35 100 N/A 1000 2000 100 3000 1000 2500 45 350 N/A 40 2300

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

1.1 1.1 14 1.3 2.4 400 75 15 700 15

1.02 2.02 27.13 2.04 2.4 564.4 255.8 4.81 1133.4 16.08 873.3 13.3 320.7 3681.33 7.84 1681.8

92 184 194 157 100 141 341 32 162 107 87 74 103 78 94 112

Vitamin E Calcium Iron

Magnesium

MINERALS

1000 18 310 4700 8 1500

Potassium Zinc Sodium

WB1: Intake vs. Goal

Oct 21, 2012 Allyson Pfeil, allysonpfeil@atlanticbb.net Profile: Allyson Pfeil, 3 Day Average

Intake vs. Goals for Oct 19, 2012, Oct 20, 2012, Oct 21, 2012
Nutrient DRI
2143kcal 61.69 g 236-341g 46-81 g <21 g * * * <300mg 12 g 1.1 g 25 g * 2.7 L * 1.1 mg 1.1 mg 14 mg 1.3 mg 2.4 ug 400 ug 75 mg 15 ug 700 ug

Intake
1449.8kcal 111.28 g 173.04 g 41.09 g 8.46 g 14.11 g 8.55 g 0 mg 133 mg 6.02 g .4 g 30.74 g 61.8 g 3.01 L 0g 1.02 mg 2.02 mg 27.13 mg 2.04 mg 2.4 ug 564.39ug 255.81mg 4.81 ug 1133.39ug

0%

25%

50% 68%

75%

100%

Over

Energy
Kilocalories Protein Carbohydrates Fat, Total 180%

Fat
Saturated fat Mono. Fat Poly. Fat Trans Fat Cholestrol Essential F.A Omega 6 Omega 3 Carbohydrates Dietary Fiber Sugar, Total Other Water Alcohol Vitamins Thiamin Riboflavin Niacin Vitamin B6 Vitamin B12 Folate (DFE) Vitamin C Vitamin D (ug) Vitamin A(RAE) 40%

44% 50% 36% 123%

111%

92% 184% 194% 157% 100% 141% 341% 32% 162%

Vitamin A (IU) AlphaTocopherol Minerals Calcium Iron Magnesium Potassium Zinc Sodium

2333 IU 15 mg

18532.78IU 16.08 mg

794% 107%

1000mg 18 mg 310 mg 4700mg 8 mg 1500mg

873.31 mg 13.29 mg 320.74 mg 3681.33mg 7.48 mg 1681.81mg

87% 74% 103% 78% 91% 112%

 PPA: Overcoming Excesses & Deficiencies

Overcome Excesses
1. Folate
How I overcame the excess: In my WB1 my top contributors to the folate excess was frozen asparagus, broccoli and celery. All together the top food sources of folate contributed 1133.22 mg of folate. So in my WB4 I decided to decrease the portion sizes, the way the vegetables were prepared, and what type of vegetables I would consume. The foods that I swapped out for the above items are as followed: edamame, steamed asparagus, steamed broccoli, sunflower seeds and an avocado. Combined, the new foods that I had exchanged for added up to a mere 651.33 mg; trimming a whopping 481.89 mg off my total consumption of folate.

Overcome Deficiencies 1. Carbohydrates

How I overcame the deficiency: From my WB1, if you broke it down day-by-day, I would only consume 165-180 grams of carbohydrates. In my WB4 I was able to render this mistake by consuming, on average, 32% more carbohydrates daily; taking my total consumption of carbs from 68% to 85%. How I was able to accomplish the 32% increase was by not solely eating more but eating more carb dense foods. Some examples include adding more fruit to my diet, like bananas, blueberries, and apples. Another factor that contributed to the increase in my carbohydrate consumption was by adding whole wheat bread, pasta and sweet potatoes to my diet. How I overcame the deficiency: From my WB1 my potassium intake was only 78% of the DV but on my WB4 I was able to increase my intake level by 7% making it 85%. I was able to accomplish this by increasing my daily intake of potassium by 5-11% per day. The increase came from by adding more potassium dense foods to my diet. Some foods that I added to my diet includes: bananas, kale, edamame, milk and blueberries. Examples of food that I switched out for more potassium rich foods includes: replacing chicken with salmon, peanut butter with seeds, and chicken for beef.

2. Potassium

3. Iron
How I overcame the deficiency: In my WB1 my food choices only provided me with 74% of my DV for Iron. After changing my food choices I was able to raise my iron levels by 20%. I was able to make this increase in my iron consumption by adding more foods that contained iron, and more portions of the food that were rich in iron. By making these changes I was consuming 20-45% more iron each day than previously. Some foods I had added to my diet include: Genisoy bars, and adding more steel cut oats and asparagus to my diet. Some examples of foods that I replaced include: seeds instead of chicken (different proteins), whole wheat bread instead of broccoli (different carbohydrates), spinach for asparagus and beef for chicken.

4. Omega 6 (N-6)
How I overcame the deficiency: In my WB1 the food that I had eaten only provided me with 50% of my DV for Omega 6 fatty acids. After making drastic changes to my food choices I was able to increase my intake level to 98%; an increase of 48%. I was able to make this drastic jump by consuming 50-70% more Omega-6 fatty acids per day. A combination of switching out lower omega 6 foods for richer ones and adding more omega 6 dense foods to my diet was the cause of the 48% increase. Some examples of foods that were added were: walnut oil, salmon, and more portions of almonds. Finally examples of switches that I had made include: edamame in place of asparagus, kale instead of celery, and avocado in place of broccoli.

5. Omega 3 (N-3)
How I overcame the deficiency: Looking at my WB1 there was a definite lack in my omega 3 consumption. The food had only provided with me with 36% percent of the DV for Omega 3. Taking that into consideration, I replaced many food items, as well as added more omega 3 dense foods; increasing my consumption by 91%. How I achieved consuming 127% of my DV of omega 3 was by adding foods like walnut oil, and salmon. I also exchanged foods for one another like edamame for asparagus, and salmon for chicken. By adding these foods to my diet I was able to consume 50-90% more omega 3 fatty acids per day.

6. KCalories
How I overcame the deficiency: I am supposed to be eating 2143 calories a day but in my WB1 the food that I consumed only provided me with 1450 calories; 68% of what I should have been consuming. When making my Perfect 3 Day Diet Plan I was able to concur this deficit by increasing my calorie intake to 1829; meaning I was eating 85% of the calories that I need each day. I was able to increase my calorie consumption by 5% by simply eating more between meals and eating more, of the right food, at meals. On average I was consuming 20-25% more calories per day than I had been before. Those extra calories were made up by an increase of: 10-20% more protein, 20-30% more carbohydrates, and finally 10-30% of healthy fats.

Essay Portion:
Comparing my WB1 to my WB4 is like comparing summer and winter; they have drastic differences. These differences come from the systematic changes I made in my food choices in order to overcome my nutrient deficits and excesses that included: Folate, calories intake, carbohydrates, potassium, iron, omega 6 fatty acids, and omega 3 fatty acids. The first step in getting rid of the deficiencies was to break down each food and find out what foods where rich and poor in certain nutrients. If they were rich in a particular nutrient that I had a deficit in, then I would add more of that food source. If the food was poor in a nutrient that I had a deficit in, then I would replace them with foods that were dense in that nutrient. If I was trying to decrease my consumption in a nutrient I would simply do the opposite of the steps that I had mentioned previously. I explained above how I added and subtracted certain foods in order to overcome each deficiency. According to the D.A.S.H recommendations for sodium of 1500 mg per day; I had been over by 161mg. D.A.S.H, which was authored by the NHLBI, aimed to provide a diet that would lower blood pressure by reducing the amount of sodium consumed. My sodium intake was not overly excessive but foods that were high in sodium included Foster Farms turkey slices and the sugar-free pudding mixes. Therefore I would reduce my sodium intake by cutting out the pudding mixes completely and looking for lowsodium deli meat. Three other minerals that D.A.S.H emphasized were potassium, magnesium, and calcium. From my WB4, the foods that were rich in these minerals were beef, which provided potassium, spinach, which was rich in magnesium, and non-fat milk, which was high in calcium. By contrasting my WB1 with my WB4, it is apparent that you cant solely choose healthy foods, but choose a variety of different foods that will provide few deficiencies and excess in your diet.

Whats Really So Super About Them?

Super Food List: Least to Greatest
1. Chobani Greek Yogurt (Non-fat)
How many times was it used: Once What nutrients are GOOD or EXCELLENT: Greek yogurt is a good source of protein and calcium. Why did you pick this food? Super foods for me are foods that you always keep on hand, and Greek yogurt fits the bill. When I get hungry in between meals or after dinner, I simply eat cup of Greek yogurt. This way I feel fuller faster by consuming minimal calories that provides no guilty feeling after eating it.

2. Kale Chips
How many times was it used: Once What nutrients are GOOD or EXCELLENT: Kale is a good source of omega 3 fatty acids, riboflavin, and vitamin B6. Kale is an excellent source vitamin A and vitamin C. Why did you pick this food? Kale is a food that has very few calories but is loaded with nutrients. I do not eat chips because of the fat content and simply because they are not a healthy food in any sort of way. So one day my friend told me about roasting kale with olive oil and salt and ever since I tried it I have been hooked! The best part is that they taste just as good, if not better, than chips and you can eat a lot without spending a lot of calories!

3. Tilapia
How many times was it used: Once What nutrients are GOOD or EXCELLENT: Tilapia is a good source of vitamin B6 and vitamin D. Tilapia is an excellent source of protein and niacin. Why did you pick this food? Tilapia is one of my favorite fishes to eat. It is a non-expensive way to get protein and good fats.

4. Steamed Broccoli
How many times was it used: Once What nutrients are GOOD or EXCELLENT: Steamed broccoli is a good source of folate and an excellent source of vitamin C. Why did you pick this food? Broccoli is one of my favorite vegetables and because of that I always have it stocked up in the fridge! Whenever I have to pack my lunch I simply steam a head of broccoli and bring it along; avoiding buying any calorie loaded, fast food lunch. In short, this food is a fast, convenient, and healthy on-the-go snack.

5. Roasted Brussel Spouts

How many times was it used: Once What nutrients are GOOD or EXCELLENT: Roasted brussel sprouts are a good source of fiber, thiamin, riboflavin, iron, potassium, and magnesium. Roasted brussel sprouts are an excellent source of omega 3 fatty acids, vitamin B6, folate and vitamin C. Why did you pick this food? Being a fitness guru brussel sprouts are a staple to our diet. They are loaded with good nutrients that keep you full at little calorie expense. It is also a good vegetable to fuel your workouts because of the good fats that this snack provides.

6. Edamame
How many times was it used: Once What nutrients are GOOD or EXCELLENT: Edamame is a good source of niacin, vitamin B6, vitamin C, iron and potassium. Edamame is an excellent source of protein, fiber, omega 3 and 6 fatty acids, thiamin, riboflavin, folate, magnesium, and zinc. Why did you pick this food? Ever since I worked at a sushi restaurant I have always kept steamed packages of edamame in the freezer. I always eat this food when I want a fast solution to my hunger pains. Eating edamame takes time, and because of the protein it provides it keeps me full just as long as a higher calorie snack.

7. Dry Roasted Almonds

How many times was it used: Twice What nutrients are GOOD or EXCELLENT: Almonds are a good source of protein, fiber and zinc. Almonds are an excellent source of omega 6 fatty acids, riboflavin, and magnesium. Why did you pick this food? Almonds are always in my food pantry and are one of the things I always bring to school to munch on before lunch. It not only keeps me satisfied in between meals, it provides me the brain power from the fats it provides to help me do better in school.

8. Fuji Apple
How many times was it used: Twice What nutrients are GOOD or EXCELLENT: Fuji Apples are a good source of carbs, fiber, vitamin C and vitamin A. Why did you pick this food? Apples are a convenient food that fixes your sweet tooth when craving sweets. It is not only lower in calories than most sugary foods but it also increases satiation with the fiber it provides.

9. Egg Whites
How many times was it used: Three times What nutrients are GOOD or EXCELLENT: Egg whites are a good source of protein and an excellent source of riboflavin. Why did you pick this food? This is definitely a super food because I eat it every morning for breakfast. It is a huge part of the athletes diet and there is no better way to get a bunch of protein with so few calories.

10. Steel Cut Oats

How many times was it used: Three times What nutrients are GOOD or EXCELLENT: Steel cut oats are a good source of carbohydrates, fiber and iron. Why did you pick this food? Another major food that athletes always consume is steel cut oats. With my egg whites I always make a cup of oats to start my day! It keeps me full and fuels my workouts for that day.

Perfect Plan Analysis Spread Sheet

WB1 vs WB4 Meal Plan
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=(B-D) Forgivabl e Overcame deficient deficiency Forgivabl e Overcame excessive excess 3.01 111 -17 -24 -28 -10 -17 -11 -48 -91 85 204 101 133 106 51 98 127 -379.02 -13.85 -65.39 -2.5 -7.92 -2.27 -5.69 -1 -0.37 -1.12 1.9 -0.59 -5.94 161.54 152.65 -4.32 -131.14 2.06 -515.94 -3.58 -54.42 -318.67 -6.41 552.6

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

2.7 2143 61.7 236 50 46 <21 12 1.1

N/A 2143 N/A 341 N/A 81 N/A N/A N/A

3.01 1450 111.28 173.04 30.74 41.1 8.46 6.02 0.4

111 68 180 73 123 89 40 50 36 1829.02 125.13 238.43 33.24 49.02 10.73 11.71 1.4

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)

VITAMINS mg mg mg mg mc g mc g mg mc g
mcg mcg mg mg mg mg mg mg 1.1 1.1 14 1.3 2.4 400 75 15 700 15 #REF! #REF! #REF! #REF! #REF! N/A N/A 35 100 N/A 1000 2000 100 3000 1000 2500 45 350 N/A 40 2300 1.02 2.02 27.13 2.04 2.4 564.4 255.8 4.81 1133.4 16.08 873.3 13.3 320.7 3681.33 7.84 1681.8 92 184 194 157 100 141 341 32 162 107 87 74 103 78 94 112 1.39 3.14 25.23 2.63 8.34 402.86 103.15 9.13 1264.54 14.02 1389.24 16.88 375.12 4000 14.25 1129.2 126 285 180 202 347 101 138 61 181 93 139 94 121 85 178 75 -34 -101 14 -45 -247 40 203 -29 -19 14 -52 -20 -18 -7 -84 37

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

Super Foods Meal Plan Usuage

WB4 Use of 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

G re e k Y o gurt

D ry R o asted A lm o nds

Ka le C hips

T ila pia

Steamed B ro c c o li

R o asted B rus s e l S pro ut s

E da m a m e

F uji A pple

E gg Whit e s

S t e e l C ut Oats

4 oz

2 oz

4 oz

3 oz

3 oz

3 oz

2 oz

6 .5 o z

6 oz

4 oz

DAY 1
4.0 6.5 1.8 1.4 2.0

DAY 2 Breakfast Lunch Dinner Snack 1 Snack 2 Breakfast Lunch Dinner Snack 1 Snack 2
0.5 0.5 1.8 3.0 1.4

2.0 0.5 6.5

DAY 3
3.0 4.0 2.0

Total Used

4.0

1.0

2.0

1.8

2.0

0.5

1.8 13.0 10.0

4.8

Farm to Table:
#1 Super Food
Super Food Essay:

Greek Yogurt which had been added to Americas grocery shelves over 50 years ago has recently become the new craze, and now flies off shelves and fills refrigerators faster than any yogurt in America. Greek Yogurt was not invented in America but was brought over by a Turkish immigrant named Hamdi Ulukaya; who thought American yogurt didnt have the flavor like the Mediterranean style he grew up with. Greek yogurt, which now controls over 17 percent of Americas yogurt market, got its humble beginning in a shuttered Kraft plant south of Utica, New York. Hamdi, a Turkish dairy farmer, had come to America to better his life; not knowing that his love for yogurt would the birth of the leading Greek yogurt industry Chobani. Greek Yogurt sets itself apart from the traditional yogurt due to its nutritional value and distinctive texture and flavor. It begins like every other yogurt but becomes Greek after straining the liquid whey out of the milk, and adding bacteria cultures. By straining the yogurt three times, instead of twice, it results in the thicker, tangier flavor that provides less sugar and more protein than regular yogurt. Chobani, in a mere four years has earned the title of the number-one selling yogurt in the country. This companys success is not solely due to the product they produce but also because of the location, and its social responsibility to its state. The foundation of Ulukaya success was founding his company in central New York; the countrys 3rd largest dairy state. Ulukaya had set out to make himself profitable but in doing so he had saved the dairy farming industry. Chobani requires 650 milking cows, not counting the other 800 dry cows, heifers, and calves waiting their turn to process over three million pounds of milk a day. To keep up with the high demand for milk, Chobani employs 11 hundred local New York dairy farmers and plans to add another 125 by the end of the year. One of the dairy farms that contribute to the twenty-five million gallons they purchase a week is the Collins Knoll Farm. The Collins Knoll Farm is just one of many of the local dairy farmers that Chobani has made profitable. The owner of the farm had commented that one of his favorite things about being a dairy farmer was that there is no yogurt season because every season is yogurt season. This growing business, in the past couple years, has spread from the East Coast to the West Coast of California. Due to the popularity and high demand of Greek yogurt, the California dairy farmers have started producing it as well. Some of these farms include Brown Cow farms which are head quartered in San Francisco and The Real California Milk farms in the small town of Marshall in Northern California. Traditionally yogurt has been a healthy alternative to high calorie snacks, but with the recent phenomenon of Greek yogurt, many people have gotten creative and use it for many different purposes. Greek yogurts use does not stop as a healthy

snack but it can be used as a substitute for: mayonnaise, sour cream, butter, cream cheese, ice cream, milk, cheese, and crme fraiche. To highlight this versatile product, which can be purchased at the local grocery any time of the year from $1.39 to 5.99 depending on the size, I have come up with a Greek yogurt pumpkin-granola parfait. From the farm to the table, Greek yogurts press has been usually been everything but negative until recently all the publicity has produced many fake Greek yogurt products. The new counterfeit Greek yogurt products have been widely criticized by purists because of the short cuts that many companies take when making Greek yogurt. These products imitate Greek yogurt by adding thickeners and simply labeling their thickened yogurt Greek. Theres no protection around [in labeling Greek yogurt]. You could make a bowl of macaroni, call it Greek yogurt, and nobody could do anything about it. Although there is no policies that affect Greek yogurt sales this new development in the Greek yogurt industry is evidence that there needs to be rules regarding labeling products Greek yogurt.

My Plate:
WB4 DRI (Intake vs Goal) vs. My Plate
My Plate Analysis
1. Grains Goal: 7oz. Actual Intake: 2.8 oz % of Goal: 40.2% 2. Vegetables Goal: 3 cups Actual Intake: 1.8 cups % of Goal: 61.2% 3. Fruits Goal: 2 cups Actual Intake: 1.8 cups % of Goal: 87.2% 4. Dairy Goal: 3 cups Actual Intake: 2.7 cups % of Goal: 97.2% 5. Protein foods Goal: 6 oz. Actual Intake: 10.9 % of Goal: 180.9 %

6. Empty Calorie Goal: 290 calories Actual Intake: 10 calories % of Goal: 3.4%

What is your opinion as to the quality of the information provided on the My Plate analysis vs. DRI goals?
Both My Plate and the Dietary Recommendations for America both give quality information on how people should eat. My plate shows what portion of your plate should be taken up by proteins, grains, fruits, vegetables and dairy, and provides what kinds of foods are best to consume in each category. The DRI goals take the next step and break down what percentage of macronutrients, vitamins, minerals, and individualized calorie intake each person should be getting. The quality of information provided by My plate, in my opinion is a good fast tool that any person could easily follow and remain healthy. For the nutrition buffs, I believe that the DRI goals are much more helpful and provide better quality information about what we are eating and how we should be eating. The DRI goals make the person more aware of which foods they need more of and less of, rather than simply selecting foods at random like people would using My Plate.

Do you believe My Plate is a user friendly application that many can access?
I do believe that many people can access My Plates information easily and that it is very user friendly. Those people who want a simple guide to follow for how they should be eating, without much effort on their end, would surely find My Plate an easy tool to use. All the individuals would have to do is get a plate, and fill it with the food that My Plate lists as good sources of each food group.

Water:
Whats the Big Stinkin Deal Anyway?
Essay Portion:

No matter your demographics, your class, race, age, marital status, or income one thing gives life to all these people; water. Water is the clear substance that, in its natural form, is flowing free for all to access. Water is arguably the one magical substance that we are provided with on this earth because of all the amazing benefits that it provides. The benefits that water provides, but is not limited to, are: longevity, its essential to beauty, good for the skin, promotes a healthy weight and it is crucial to many body functions and organs. In short, water is the one fluid that cannot be absent if you are going to live a healthy lifestyle. Step one to healthy living is drinking water, however, it is very important when we drink it. Drinking water at the right time increases its effectiveness it has on the body. How much water people need has been of some debate in the past, and although there may still be some differing opinions on the subject, they have come up with some guidelines for people to follow. Upon waking up in the morning drink two glasses of water because it helps activate internal organs. In between meals drink one glass of water, aim 30 minutes prior to each meal, to aid in digestion. If individuals exercise they should drink 17 ounces of before exercise and at least 20 ounces throughout the workout. During meals, especially for people concerned with weight, consume 8 ounces of water to increase satiation time. Simply drinking water is a step in the right direction but obviously there are benefits of consuming it at the right time. The ways water controls weight does not stop at solely consuming it during meals but in a variety of conscious and unconscious ways. Water can help control calories by substituting it for higher calorie beverages, energizes muscles, suppressing appetite, metabolizes stored fat, and removes sodium. The dieter shouldnt solely follow the water consumption guidelines for the healthy person but for every extra 25 pounds of extra weight they should consume an extra 8 ounces daily. One extra way to boost weight loss with the water being consumed is by drinking it cold. By drinking cold water it forces the body to expend energy, calories, to make it room temperature so your body can use it. Also dieters should increase their water intake is by choosing water-rich foods like: grapefruits, watermelon, celery, broth-based soup, oatmeal and black beans to increase satiation times. For years, dieters have been guzzling down water as a weight loss strategy simply because they were told to but what does it do once it pasts your mouth. My dieticians and doctors explain to their patients that water helps with weight management but what does water do once it is in your system that produces the desired effects? One way is by

helping energize muscles. Muscle cells that dont get adequate amounts of water shrivel producing muscle fatigue; hindering their performance. When muscle works properly you are able to expend more calories in the gym and throughout the day. Another great effect water has is that it aids in metabolizing stored fat. When enough water is consumed it reduces fat deposits but when the opposite is true it has the reverse affect. One of the livers primary functions is metabolizing stored fat into energy, but when not enough water is supplied by the diet then the liver has to help out the kidneys and not focus on making fat into usable energy. Drinking adequate amounts of water is also the best way to retain fluids. By drinking any other beverage like, Coke or other sugary sodas, you only increase your thrist and increase your calorie intake. Drinking sodas will only increase dehydration and cause a water shortage. When your body has a water shortage it goes into survival mode and retains every drop of water it can. This excess retention of water can show up as extra weight on the scale. Another reason why your body may carry extra water weight is salt consumption. Salt sticks to your abdominal walls and when in contact with water it holds onto it. By providing your body with adequate amounts of water it flushes out the excess sodium and in turn weight- loss ensues. Water will always aid in weight- loss but its contributions will be negated if sugary beverages, like juice, are consumed on a regular basis. Juices of all kinds, in my opinion, should hardly, if ever, be a part of a healthy diet. Fruit juices like V8 splash, Sunny D, Tropicana, and Ocean Spray are filled with sugar and added sweeteners like: high-fructose corn syrup, sucrose and dextrose. All of these added sweeteners add to the calorie content of the beverage and cancels out any benefits it provides. If people want to meet their fruit DV intake, then eat them in their natural form, not liquid. Eating fruit and vegetables in their natural form increases satiation time, burns calories from chewing, and the consumer reaps all the benefits without the added sugar. In both of my diet plans, WB1 and WB4, the beverages I consumed only included 3 L of water and coffee or green tea. I spent zero calories on my beverages, enabling me to spend all my calories on food, and in my opinion that is where your calories should come from. Every person on this earth cannot argue the benefits that water provides. Water maintains a healthy weight; its essential for the bodys proper function and ultimately sustains life. In order to make sure you are getting enough water some tips are to: include water with every meal and snack, eat more water-rich foods, and always carry water bottles with you wherever you go. Simply put, by getting the proper amounts of water your mind, body, and soul will thank you.

Fiber:
Whats the Big Stinkin Deal Anyway?
Essay Portion:
Fiber may not be an essential nutrient, but according to the USDA diets that are high in fiber are essential components to a healthy diet. Fiber provides many health benefits that vary from decreased cardiovascular disease risks to weight management and everything in between. Fiber is able to provide all of its health benefits when people take in a balance of Soluble and Insoluble dietary fiber.

Dietary fiber, the part of plant food that is resistant to digestion and absorption, has no caloric value. Despite the fact that it has no caloric value, it adds bulk to the diet which increases the transit time of food in the intestines. By adding bulk, fiber retains water but also is home to phytates that absorb minerals like calcium, magnesium and iron. For this reason, fiber should be eaten between meals or on an empty stomach at the start of the day. Fiber can be broken down into two parts, Insoluble and Soluble, and in order to reap the benefits from dietary fiber both in proportion must be consumed. Insoluble fiber passes through the stomach unchanged until it reaches the colon. Once in the colon, while undigested food ferments, it produces short chain fatty acids which results in lowing the luminal pH of acidic nature. The acidity in the colon provides healthy bacteria along with stimulating the pancreatic enzyme secretion and absorbing sodium and water in the colon. By doing this, insoluble fiber aids in preventing colon and prostate cancers, diverticulitis, and IBS. People can get the benefits from Insoluble fiber by adding plenty of whole grains, rice bran and wheat bran in their daily diet. Soluble fiber is water soluble and is a highly viscous fluid that interacts with food in the small intestine. The viscosity of soluble fiber decreases the absorption of glucose and reducing glucose levels which is good for diabetics. Soluble fibers viscosity levels also reduce serum cholesterol and triglyceride levels, lowering bad cholesterol (LDL) and raising the good (HDL). Both soluble and insoluble fiber prevents the absorption of bile acids from the small intestine back into the blood stream which decreases the cholesterol circulating in the blood. People can get the health benefits from this fiber from gums, pectin, barley and non-starchy fruits and vegetables. Fiber takes care of the inside of the body as well as the outside. When people eat the recommended DV for fiber, 20-35 grams a day based on calorie requirements and gender, it can help reduce weight. Fiber keeps you satisfied with a lower- calorie content because they add bulk to the diet

that expands your stomach; increasing satiety and decreasing appetite. Fiber also controls blood sugar. Those rollercoaster energy surges you feel throughout the day is your fluctuating blood sugar levels. Fiber helps stabilize these levels by its slow digesting quality that keeps your sugar levels steady. Fiber manages hunger by stimulating an anti-hunger hormone called CCK, which tells the brain that the stomach is full. Finally it eliminates unused calories. When fiber is consumed people excrete more calories in their waste because fiber flushes the unused calories from the system by preventing their absorption. When it comes to the foods that we get our fiber from in our diet, many people turn to juices, but this is a big misconception and mistake. The best sources of fiber are whole-grain products, WHOLE fruits and vegetables and other dried sources of protein. Juices provide a much lower fiber content than the actual fruit because during the refining process it removes the pulp, skin and bran from the grain; lowering the fiber content. Regardless of what fruit or method used for juicing, the most diverse and collection of nutrients come from the consumption of the whole fruit! The skin of the fruit, like grapes, actually lower cancer risks and provides all the nourishment that is lost when it turns to a liquid. Furthermore, when fruit is juiced people dont reap the benefits of its pulp. For example, to make a cup of apple juice it takes 3-4 apples, which provides 12-15 grams of fiber, but when it is juiced the consumer now only gets only 1-3 grams of that fiber! In my own consumption of fiber, I did not get it from any juice source but instead I got it from the apples in between my meals and from the steel cut oats I ate at the beginning of my day. Fiber may not be an essential nutrient but it is essential for a healthy life inside and out. Fiber provides all the health benefits that a dieter dreams of and that diabetics wish for. Fiber prevents diseases and colon complications, decreases blood sugar, promotes healthy cholesterol levels, and acts as an appetite control system. In both forms, when consumed through whole foods, fiber promotes a healthy lifestyle.

My Wellness Life:
Am I At Risk for Heart Disease?
Essay Portion:
I was born on December 18, 1992, and while most parents pray for a healthy baby I sadly was not. I was born with four kidneys and when one of them failed; my life was close to follow suiting. On top of my kidney disease, the family I was born into provided an array of health problems that included: obesity, heart disease, type 2 diabetes, leukemia, and breast cancer. Despite my rough start in life and the health risks I was born into, today I am a

healthy nineteen year old that has a passion for health and fitness. My passion for fitness was ignited as I entered high school but it truly did not come into full flame until my junior year in high school. Growing up I was chubby and I wasnt comfortable with my appearance and this took a huge toll on me physically as well as emotionally. So one day I decided I was going to do something about it and so I started jogging 3 days a week. From there I joined a gym and added strength and conditioning into my workout routines. As I become physically stronger and leaner, I began to educate myself about exercise and nutrition and thats where how I would turn this passion for health into a life time of healthy living. Wellness has become a major priority in my life ever since I ran my first mile around my neighborhood because I never wanted to go back to how I felt before. I started at 185 pounds, 35% body fat, and today I am a 56 nineteen year old female who weighs 170 pounds with a BMI of 27.4 and 21% body fat. Although I do not measure my success with numbers I measure them with how I feel and how my clothes fit, and I can tell you I have lost insecurities and gained confidence. According to the 2008 Physical Guidelines of America they recommend that in order to maintain a healthy lifestyle people need to do 2.5 hours of moderate intensity aerobic activity, like brisk walking, and include 2 days of muscle bearing activity. Another way to maintain a healthy lifestyle is to engage in an hour and fifteen minutes of vigorous aerobic exercise, like running or biking, and include 2 days of muscle bearing activity. My activity level well exceeds these guidelines because I not only love to work out I get paid to do it being that I am a Zumba instructor, NASM personal trainer and TRX instructor. I teach a 60 minute, high intensity Zumba class 4 days a week and I go to my local 24 hour fitness 5-6 days a week for 1.5- 2 hours doing strength training exercises. My activity level, along with the clean eating lifestyle that I live by has provided me with a total cholesterol intake of 133 mg/dL and with HDL levels of 80 mg/dL. Along with my HDL levels my Systolic Blood Pressure is 110 mm and according to the National

Cholesterol Education Program, I have a less than 1 % chance of having a heart attack in the next 10 years. Fitness and nutrition is not a temporary passion but a lifelong commitment, so much so that I am making a career out of it. My strategies that I have provided in order to keep in on the right path include: eating more whole grains, consuming more sweet potatoes and brown rice, eat more complete proteins, eat less red meat, include a wider variety of nuts in my diet, eat more fatty fish, drink more water in between meals, take the stairs more often, and continue working out 5 to 6 days a week. All of these strategies will not only keep me lean on the outside but will provide me with stronger bones, good health into my old age, improve the quality of the life I live, and sustain my life. One of the lifelong lessons that I will be carrying with me throughout my life is to not simply meet my activity and calorie requirements but strive to meet my DRI goals as well. Being a trainer we are consumed with only what portion of our food comes from fats, proteins and carbs but do not break it down further than that. I always like setting myself new goals in trying to be the healthiest I can be, and meeting my DRI goals is just the challenge I need to keep me on my toes. Going grocery shopping I will think about what portion of my vegetables are dark green, red, and orange, and I will be more conscious about the proteins I choose. Instead of just putting chicken and turkey in my cart I will make sure I add a variety of proteins like salmon, tilapia, bison and other lean cuts of meat. I will also make sure I am getting adequate amounts of vitamins and not over dosing or lacking in as little as possible. Simply put, I will be more conscious about what food provides what vitamins and minerals to my body and build my meal plans from there. I was born an unhealthy baby, but thanks to Christ and the doctors I was saved and I was able to enjoy this life. I may have not enjoyed every moment that Ive had, but life is about learning to dance in the rain. So I danced and I have come out stronger, physically, emotionally, spiritually, and mentally. Through the storms of my life, my career and who I am was able to blossom into something beautiful that I get to share to the world!

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