MT SAN ANTONIO COLLEGE

"JUST FOR

JUST FOR THE THE HEALTH JJUHEALTH OF IT OF IT"

Alisha Seabert
Professor Betty Crocker

Alisha Seabert

Professor Betty Crocker

NF-25

Fall 2012

TABLE OF CONTENSE
Part 1: Looking Back, Deficiencies & Excess...............................................page 3 Part 2: Quality Levels Chart............page 4 Part 3: A Perfect 3-Day, 3-Day Analysis................page 5-18 Perfect Plan Analysis...................................page 19 My Super foods...........................................page 20-22 Part 4: Tab #3...........................................page 22-23 Part 5: Tab #4......................................page 24-25 Part 6: Farm to Table..............................................................................page 26-29 Part 7: My Plate Discussion..................................page 30 Part 8: Water Discussion...................................page 31-32 Part 9: Fiber Discussion.........................page 33-34 Part 10: Wellness Strategies WB8...............................page 35 Part 11: My Wellness and Closing...............................................................page 36 Bibliography.......................page 37

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Deficiencies & Excess

My Deficiencies Water CHO Thiamin Riboflavin B6 Function Solvent, Cleansing, Lubrication, Coolant Energy source Energy metabolism Energy metabolism Coenzyme in amino/fatty acid metabolism Coenzyme cell synthesis Coenzyme cell synthesis Regulates blood calcium Gene regulation Protects cell membranes Bone formation Carries oxygen in blood Cell function Blood pressure Activates many enzymes Food Source Water Whole foods Pasta, baked potato, black beans Cereals, pasta, enriched Banana, Sweet potato, Spinach Cottage Cheese, pork, chicken Pinto beans, Asparagus, Avocado Salmon, sunlight, tuna Carrots, spinach, sweet potato Seeds, nuts, whole grains Dairy, tofu, legumes Clams, Beef steak, Navy beans Spinach, black beans, soy milk Orange juice, banana, salmon Beef steak, Oysters, Shrimp Result Deficiency/Excess Death Weight loss, Deficiencies beriberi After thiamin def. Anemia, depression, confusion Pernicious anemia Anemia, red tongue rickets Decreased cell division Red blood cell breakdown osteoporosis Anemia, weakness NA Uncommon Growth retardation

B12 Folate Vitamin D Vitamin A Vitamin E Calcium Iron Magnesium Potassium Zinc

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Quality Levels

DRI QUANTIFIED
DRI GOALS NUTRIENT Unit RDA/AI A GOOD SOURCE 10-19% (COLUMN=10%) B=A*.1
0.27 255.1 453.6 40.6 2.5 SKIP SKIP 1.2 0.11 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 SKIP

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

0.54 510.2 907.2 81.2 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
(RAE)

L Kcal

2.7 2551

MACRONUTRIENTS
g g
g g g

4536 406
25 97 25

g
g

12
1.1

mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg
mg

VITAMINS 1.1 0.11 1.1 0.11 14 1.4 1.3 0.13 2.4 0.24 400 40 75 7.5 15 1.5
700 15 1000 18 310 4700 8 1500
70 1.5 100 1.8 31 470 0.8

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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A Perfect 3-Day, 3-Day Analysis

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Perfect Plan Analysis

Summary: Taking the data I collected from my WB1 I put together a plan to create a wholesome, nutrient dense "Perfect 3 Days". I assembled this plan by using the DRI and MyPlate recommendations along with my new knowledge of nutrient dense foods. These were fantastic tools and I aimed my plan at making sure that both my super foods and the basis of my meals were based on whole nutrient dense food. I followed the hints from my WB1 MyPlate and was able to gauge how much of an increase I needed by looking at my intake levels against the DRI goals. In doing this I increased my grains, vegetables and milk to start. By just making this small change most of my deficiencies came up by themselves. With only small tweaks from there by looking up specific nutrient dense food from my snap shots I was able to bring up my deficiencies by 100%! From the clear research from my WB1 I can tell that it was a poor nutrient dense diet, and yet my sodium levels were at 108%. This is over both the DRI and D.A.S.H recommended levels. Just by adding whole foods to my diet I was able to drop my sodium levels by 23%. I was quick to see a strong correlation between high fat and fast food and high sodium levels, along with other minerals such as Calcium, Iron and Magnesium. Recommended levels for calcium are 1000mg, Iron is 18mg and Magnesium is 310mg. I got the most of my calcium from milk, Iron from whole wheat and Magnesium from flax seed. The D.A.S.H diet is aimed at reducing sodium (salt) levels and preventing Hypertension. It is authored by the U.S. Department of Health and Human Services.

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My Super Foods
Water Although water isn't a significant source of vitamin or minerals it is still essential for bodily function. I used water three times in my meal plan and chose water as a super food because I need to increase my water intake. I have also seen an increase in health eating habit and lifestyles with people (including myself) when I drink more water. Avocado Avocados are a good source of n-6, Niacin, B-6 and Folate and I used it two times in my meal plan. I used avocados in my meal plan because I have heard wonderful things about them. After researching them further I felt that they would be an ideal aspect to add to my meal plan. They are not only nutritionally good for you, but also delicious and can be added to many things Chicken Chicken is a good source of B-6 and excellent source of Niacin. I used it two times. I chose chicken to add as a super food because it is also an excellent source of protein and does not contain high fat. You can add it to anything to complete a meal and it is a good source of vitamins. Salmon I love salmon so I had to add it as a super food. Salmon is a good source of Thiamin, B6, an excellent source of Niacin B12 and Vitamin D. I used it two times in my meal plan. It is recommended that you add fish to your diet; because salmon is a source of n-3 which we all need it was a positive addition to my meal plan. Salmon's many attributes aid in putting together a very healthy wholesome meal.

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Almonds Almonds are an excellent source of n-3, Riboflavin, Niacin, Magnesium and Zinc. I used them once in my meal plan. Almonds are a convenient nutrient dense snack that you can take anywhere with you. You don't have to eat a lot of them to get the nutritional benefits and they are an awesome snack. Swiss Chard Swiss chard is a good source of Vitamin C. I used it once in my meal plan. I used Swiss chard because I found that I was adding to much spinach to my diet and my magnesium levels were too high. I found this to be an acceptable alternative. It is light and is perfect for salads, although I do prefer spinach. Blueberries Blueberries I found were not a good or excellent source of vitamins or minerals. I think next time I will use a different super food although this did surprise me. I have heard that women should add berries to their diet and I will have to research further which berries is more nutrient dense. Beans Beans are a good source of Fiber and Thiamin. They are also an excellent source of Folate; I used them once in my meal plan. Beans are a very versatile nutrient dense food and can be used many different ways in cooking. You can add them to a salad or as a side dish, the possibilities are endless. While being a good source of vitamins and minerals I also liked that it was a good source of Fiber. I will defiantly be exploring new ways to add beans to my diet. Egg Whites Egg whites are a good source of n-3 and Riboflavin. I used them once in my meal plan. Eggs are a simple easy way to start your day off right and they are good for you. Easy to prepare and versatile you can Alisha Seabert NF-25 21

have them for breakfast or as a snack hard boiled. They have essential n-3 and I plan to add more eggs to my diet. Sweet Potato Sweet potatoes are a good source of Thiamin, CHO, Riboflavin Niacin and B-6. They are an excellent source of Vitamin C and A (RAE). I used them once in my meal plan and regret only using them once! I was very surprised to find that they were so nutrient dense. They were the most nutrient dense food that I used while being a small portion. I will defiantly be adding sweet potatoes to my diet from now on so that I can benefit from the delicious health food.

TAB #3

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TAB #4

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Farm to table

Almonds
D & S Ranches, Selma California www.california-almonds.com

About the Growers: D & S Ranches is a privately owned group of Almond and Nut Orchards in Selma, California. The Ranch is tended with loving care by the owner's family and they walk the fields themselves! Selma is a small farming community in the heart of the San Joaquin Valley. (Fun Fact: It has been known as the raisin capital of the world for over 100 years!) It has the perfect climate, soil and Mediterranean latitude for growing almonds. When you buy from D & S Ranches you are buying directly from the grower. There is no middle man or repackaging. There orchards and harvesting are under constant supervision from the owners with no interference from large coops or investment groups. They live by one saying: "Quality Trees and Nuts!" The Nuts:

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There are over 25 Varieties of Almonds grown here in the Central Valley where D & S Ranches are located. Each variety has a slightly different flavor profile, nut shape, skin color and texture, but they are all Almonds. Each one has a different use; D & S offers different nut varieties from time to time depending on many factors. Right now they have the Nonpareil and Carmel and Aldrich Varity for eating and baking and roasting. All of their nuts are graded by a USDA inspector as to quality and size. This takes place the moment they are harvested and the hulls and shells are removed. The inspector grades them based on grade, size, quality, moisture etc. D & S nuts are harvested in early September of each year. They do not sell nuts after the following September from the previous year. Important ISSUES: Pasteurization! After the Almond Board Rule went into effect they began to extensively research the best, most non-intrusive methods available to reduce bacteria on the skin of the nut without affecting the nut meat itself. The good news is that they have found a process that does just that. This method was developed for the Spices Food Group where any alteration or destruction of the interior of the nut or spice kernel would destroy the delicate value of the item. As it turns out they were able to get this technology approved for application on the Selma California Grown Nut Crop. How It Works:

The process is very expensive and requires the latest in production technology. It is centered on Water Based Botanical Principles. The almonds are held in a chamber that

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draws down the air to a vacuum, so all the air born bacteria and pathogens are removed from the chamber, then a computer controlled mist of sterile distilled water dry stream is injected in to the chamber. This steam is computer controlled and balanced against the known weight of each nut. As the small amount of Steam condenses on the skin of the nut it transfers only minimal heat energy just to the surface it contacts! The nut meat is never heated internally! Quality: They package and sell only First Grade Number #1 Size Almonds and Pistachios for retail sale to you. All nuts are graded as to size and quality as part of the nut harvesting and processing and packing operations at the ranch. Broken and lesser sized nuts are used for wholesale sales to the food processing and bakery industry where the largest or prettiest nuts may not be a necessity for their purposes. They also offer: Gift certificates, mixed box sets, honey, jams and jelly, walnuts, pecans, pistachios, raisins, almonds and almond meal. Their price: Price varies from $7 for a 1lb bag of almonds to close to $80 for a 10lb bag. Local Grocery: (Note: Quality will vary upon brand and almonds are usually smaller from large scale manufactures for grocery stores) Popular brand Blue Diamond from Stater Bros. cost around $7 and you can also purchase online anywhere from$7-$40 depending on size and flavor. Examples: Honey roasted dark chocolate, sea salt low sodium, butter toffee ext....

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Take away: I had no idea there were so many types of almonds! I also didn't realize what great lengths the growers go to insure that we receive the very best product!
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Information obtained from www.California-Almonds.com

My Recipe
Cinnamon Roasted Almonds 1/2 cup almonds 2 egg whites 1 TBSP cinnamon 1TBSP Stevia sugar Mix all ingredients together in bowl. Pick out just the almonds and place on sprayed cookie sheet. Bake 15-20 and 300 degrees. ENJOY!

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My Plate
Grains
Goal- 7.0oz Actual- 1.8oz Percent- 25.1%

Vegetables
Goal- 3.0cups Actual- 2.2cups Percent- 73.8%

Fruits
Goal- 2.0cups Actual- 2.0cups Percent-101.45%

Dairy
Goal- 3.0cups Actual- 1.3cups Percent-44.4%

Protein
Goal- 6.0oz Actual- 14.7oz Percent-244.5%

Empty calories
Goal- 290.0 Actual- 239.1 Percent- 85.5%

Summary:
I feel that the there is a strong correlation between DRI goals and MyPlate. I found when running my three day average reports that I could always rely on one or the other to fix any problem I ran into. If my DRI goals were lacking I could look at what MyPlate showed that I was low in. By adding these low nutrients from MyPlate I found that my DRI levels would almost always fix themselves. I think that the information provided by MyPlate is a very helpful and resourceful tool. I would rely on it to plan my meals and help gauge that I am in the correct ranges while being confidant that I am meeting my DRI goals.

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Water
According to the University of Michigan Integrative Medicine water is needed for all body functions, such as nutrient digestion, absorption, transport, and metabolism. So it comes as no surprise that it needs to have a significant role when developing a meal plan. During the day people tend to forget about drinking until the feeling of thirst comes upon them; our bodies are made up of about 60 percent water and that must be replenished during the day. Even though sugar filled drinks are often supplemented for quenching thirst it is not the best option. Women need to drink about 72 ounces a day while men need about 100 ounces. It is because of this requirement that meal plans should focus on water being the drink of choice, further more people should always have a water bottle on them to drink in between meals to prevent dehydration and meet the daily amount your body needs. While juice can be an adequate source of water in my opinion it must be drank in moderation since it is so high in natural sugars. Water can play an active role in weight management and preventing obesity because it is a zero calorie drink. The Centers for Disease Control and Prevention states that most people try to reduce their calorie intake by focusing on food, but another way to cut calories may be to think about what you drink [] many people don't realize just how many calories beverages can contribute to their daily intake. A chart in the article shows how common drinks can account for about 796 or higher of your daily calorie intake, but if you drink only water or seltzer with a special touch such as a slice of fruit or a splash of 100 percent fruit juice your caloric intake for fluids can be as low as 0 and the higher end of the range being 30 calories. When it comes to satiation water can be a helpful tool. Water acts as a natural appetite depressor; when people think they are hungry they are more prone to devourer large amounts of food until they have reached what they believe to be the feeling of fullness, but if they drink a glass of water before the meal it can drastically
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reduce the amount of food consumed. This also can relate to a lower caloric intake, and is another way that water is beneficial towards weight management. Not only does water lower calorie intake, but it also can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu and help prevent constipation states Shapefit.com. When it comes to diseases such as heart failure and some types of kidney, liver, adrenal and thyroid diseases the amount of water consumed should be monitored because the body has a difficult time excreting fluids. When it came to my WB1 I realized that I needed to increase my water intake and reduce the amount of sugary beverages I drink.

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Fiber
To the average person fiber often goes unappreciated. Not only does it benefit your health but there are many correlations between high fiber diets and a healthy Body Mass Index (BMI). By making fiber a conscious addition to your diet and selecting whole foods this can be the beginning of healthier choices. Whole foods are naturally high in fiber; these foods are also rich in vitamins and minerals that your body requires. Since becoming more informed about fiber and its nutritional values I have applied this knowledge when looking at my WB4. In my WB4 I found that by following my DRI goals and using MyPlate to create my "Perfect Plan" I automatically increased my fiber intake. By using these tools and aiming for a healthier diet, the whole foods I chose where naturally high in fiber. With this evidence there in an obvious connection between whole foods and fiber content. I believe that the more whole food I add to my diet the more likely I am to achieving recommended levels of fiber. This relates to my diet plan because fiber also adds the "fullness" to my diet. This means that I was not hungry as often. There have been many studies that prove that high fiber food keeps you feeling full longer. I felt this first hand and agree with this evidence. One bowl of oatmeal kept me feeling full the whole morning where as my usual donut and coffee wares off long before noon. Feeling full is a very important aspect to dieting. If you are starving yourself to stay thin you are much more likely to give in to cravings. And usually these craving aren't celery sticks, they are more likely fatty foods. These binges induce guilt which starts the cycle all over again. This has opened my eyes and I have begun to look for new ways to add fiber to my diet. Juicing has always had an interesting appeal to me. Now that I am more educated I believe that juicing can be a helpful tool Alisha Seabert NF-25 33

when used in moderation. I think that juicing can help you add more fruits and vegetables to your diet as well as amounts of fiber. If you are not a fan of eating your veggies this can be a delicious substitute. However, I don't believe juicing is necessarily a great source of fiber. Secondly it can be a gateway to introducing to much sugar to your diet as well. Fiber has many functions but plays a crucial role in your overall wellness. Its plays a key role in the digestive process. Both soluble and insoluble fiber aids the digestive system by binding fats and digestive waste and carrying it out of the body. Fiber is vital in keeping your Colin healthy and preventing heart disease, chromes disease, diverticular disease and others. A diet high in fiber (<25grams) daily has also been shown to reduce the risk of breast cancer in women. In conclusion all of these factors have helped me to understand the importance of fiber. I now feel that I can make educated decisions in my own diet and also correctly inform others.

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Wellness Strategies WB8

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My Wellness
Profile History
These assignments have taught me where my strengths and weaknesses are in my own wellness. I have discovered that my diet is the main problem with my overall health, and that I need to focus on three key factors to maintain a healthy lifestyle. Drinking more water and cutting out beverages with high sugar. Eat more whole foods and cutting out fast food. Keeping a constant fitness routine while also following my first two factors.

My History
In the past I have struggled with my weight, while never reaching levels such as obese, I have still never maintain healthy BMI. It has been a constant battle to maintain a healthy lifestyle and to lose weight. I don't believe that I had the right knowledge beforehand. I feel that being in the Nutrition class has giving me this knowledge and the tools to create a more successful wellness plan.

Family History
My father's side of the health issues. My dad is medication but this is from exercise over the years. family however has a 2 diabetes. Knowing that diabetes makes me strive harder to create a healthier diabetes free lifestyle. family has had little to no currently on heart a poor diet and lack of My mother's side of the history of stroke and Type my family has a history of

Wellness
Wellness is a very important aspect in my life. I have always been a very active person and constantly push myself harder. I believe however that I don't push myself hard enough when it comes to my eating habits. A healthy fitness routine and good eating habits go hand in hand. Only together can they create a healthy lifestyle. Every day I strive toward eating healthier to create and maintain that healthy lifestyle.

Lifelong Lesson
My lifelong lesson that I will walk away with from this class is nutrition. Nutrition is a fundamental aspect to healthy living. Before I use to think that it didn't matter what I ate as long as I exercised I could get away with my diet. This is the missing link that I needed to create healthy eating habits. These are lessons that I will live with for the rest of my life. I will carry this knowledge throughout my life and it will not just benefit me but my friends, family and future children. Alisha Seabert NF-25 36

Bibliography

http://www.agmrc.org/commodities__products/nuts/almond-profile/

http://www.almondboard.com/FoodProfessionals/Pages/Default.aspx
www.california-almonds.com Nutrition Concepts and Controversies: Sizer/Whitney

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