Personalized Nutrition and Exercise Plan
Personal Nutrition Exercise Plan
The major goal in life that will add great health and longevity to one’s life is to have a healthy diet along with the proper amount of physical activity added to it. This is something that I have learned a lot about in this class. Now I am trying to balance my own individual needs with plenty of physical activity which allows me to develop a plan that helps me to maintain a healthy weight and prevents disease from appearing and with an active schedule with school, work, and teenage daughters it could be pretty changing to follow a healthy diet plan; however the true rewards of it is to be healthy, happy, with plenty of energy. One problem I may come across would be due to my under nutrition of anemia. With this deficiency I need to make sure that I am eating foods that have plenty of iron in them. If my iron deficiency is not properly managed it will lead to further health risk.
Anemia deficiency can cause several discomforts such as, feeling fatigue, dizziness, and very little energy. These are the first few symptoms of anemia. Most of my life I have been suffering with anemia. As a teenager I was told that there are many different reasons for this particular illness. Iron-deficiency anemia is usually caused by a lack of iron intake. Still to this very day my body is not receiving the proper amount of iron from the foods that I am eating, and my body does not develop red blood cells which are needed for carrying the oxygen that is attached to the iron hemoglobin (Kaslow,2006). This is what causes me to experience dizziness and I become tired fast. My...
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...al activity, but it has to be done in moderation, and accordingly. My 30minute morning walk will definitely be beneficial to my overall health.
Seasonal changes- My moderate activities should become more frequent and rapidly during the summertime, because in the summer non occupational physical activities needs to increase at least by an hour, So by me adding 30 more minutes a day such as, swimming, or walking. Based on my personalized characteristics including present health, age, and body attributes I have shaped and formed a personalized healthy plan that will address the nutrition problems that are present in my life, and according to my life stage and seasonal changes, this plan should be adjusted and it could positively change my situation. This personalized nutrition and exercise plan that I have put together will guide me day by day to a healthier me.
I must make this commitment to workout, eat better, and become more active if I plan to achieve any weight loss plan. I need to find a weight plan that fits my lifestyle and stick to it. Exercising and getting my mind, body and soul are the greatest opportunity for growth and can impact my life tremendously. I failed so many times trying to achieve this goal but didn’t understand the true personal development. Realizing that I am responsible for my life, my emotions and myself. Using my personal objectives and the SMART guide will turn these into specific activities.
The man has iron deficiency anemia. This anemia is caused by the lack of sufficient iron in the body. The rate of loss or use of iron is higher than the rate of its absorption and use. The lack of sufficient iron can be caused by chronic blood loss, decreased absorption of iron and increased use of iron for example during pregnancy. His gastrointestinal bleeding led to a chronic blood loss which caused the anemia.
After feasting on the December holiday goodies, many people vow to start exercising in the new year. Exercise can reduce your risk of health conditions, helps control your weight, boost your energy level, and improves your mood. (See References 1) Instead of impulsively jumping into a workout routine, arm yourself with a feasible, enjoyable, proven and accessible exercise plan, which according to the American College of Sports Medicine, is most likely to trigger long-term adherence. (See References 2)
Common symptoms of iron deficiency include extreme fatigue, lethargy, feeling faint and headaches, pale skin, irregular heartbeats and shortness of breath. Lack of this component in human body also exhausts the conduction of electrical charges between cells, and as result is poor muscle functioning and tiredness. To decrease the deficiency DV should eat more iron-rich foods. Dietary Guidelines for Americans recommends the following product, such as beef, chicken liver, broccoli, nuts, fortified cereals, whole grains, dark chocolate, and dried apricots include in DV’s diet to improve her level of iron. MyPlate (2014) also suggests number of products, rich source of iron as green vegetables, including turnip, collard greens, romaine lettuce, kale, dark green leafy lettuce, bok choy, and spinach. This entire set of products can be certainly integrated in DV’s daily diet. Dried fruits such as plums, apricots, and raisins can be used as snacks instead of eating some kind of sweets, because they are rich of iron and potassium. There is growing evidence that better nutrition and adequate amounts of vitamins and minerals come from food
Exercise to stay fit and healthy. Incorporating even 15 minutes of workout in your regime can adversely bring changes in your body. A physically active person is less likely to suffer from heart diseases, hypertension and other killer diseases. So go for power walks, take stairs, do things that would burn your calories.
In order to achieve this assignment, first of all, I kept recoding specifically what I eat and drink, and the amount that I consumed from March 27th to March 29th in 2016 including 2 weekdays and 1 weekend day in the Food Habits
The diet that I am currently on is not as nutritious as it should be. By looking at the Dietary Recommended Intakes for my age and comparing it to my current dietary habits, I hav...
My resting heart rate is 64 bpm and my bleep test score (which I aim
...ient consumption is not as healthy as I might want to believe. I realized that consuming foods in some of the basic groups such as dairy and grains is not enough to have a healthy diet. You have to understand what foods provide healthy amounts of vitamins, minerals, and nutrients, needed. I need to watch my fat, cholesterol, phosphorus, and zinc intake. Over the two days, I needed to increase my vitamin A, vitamin D, vitamin E, folate, and potassium consumption. There are a variety of foods that could be easily added to my daily diet that can help to increase the areas where I am lacking in vitamins and minerals. This dietary assessment has taught me a lot about my own eating habits and has inspired me to modify them for a healthier lifestyle. Probably the biggest change I will make after having done this project is to increase my intake of vegetables and fruits.
Throughout the Diet Analysis Project, I was able to analyze and inspect my diet to examine what I was eating, what types of nutrients I was getting and how much exercise I was participating in over a week’s period. Through this period, five of the days were back to back and the last two was a weekend day. I then compared all aspects with my recommended levels of nutrients for my dietary recommended intake and the calories burned through exercise versus my calories consumed through what I was eating. I needed to ensure the nutrients I was getting would allow a good fit for staying healthy and reaching, but not overextending, my needed nutrient levels. I found some very interesting facts that pertained to my diet that were good and then some
Iron Deficiency Anemia affects millions of individuals across the world. This disease strikes many more women than men and has harmful effects on all who suffer from this deficiency that causes oxygen-carrying capacity to decrease. The causes can vary amongst different groups, but the aggravating symptoms remain constant. Much of the research on Iron Deficiency Anemia concentrates on not only the treatment of this disease, but also the prevention of it. To attain a better understanding of how to treat this problem, one must clearly know what Iron Deficiency Anemia means, what causes this disease, the effects of it, and finally how to cure it.
For this paper I decided to take a second and evaluate my life and think about what were some of my current lifestyle habits and behaviors and which out of these habits would I like to change. After sitting down and evaluating all of my main habits I categorized them into groups of which ones were helping to lead me to a long healthy lifestyle and which ones were likely to lead me to an unhealthy life and lifestyle. After narrowing these unhealthy habits down to my top three I decided to focus this paper and my attention on my current nutrition and most of all on my negative eating habits. After evaluating my lifestyle and all of my unhealthy habits I felt that my current nutrition level and eating patterns were in need of the most improvement and change.
In order to create a behavior modification plan that will be successful for the individual, identifying cues, responses and consequences of eating behaviors is necessary. Control of eating behavior, physical activity, emotional, social, and psychological health must all be analyzed and interventions applied. Behaviors related to problems with intake and expenditure of energy must be specifically defined. Recording and analyzing eating and exercise behaviors to develop strategies aimed at learning new behaviors are essential.
The best known result of lack of physical activity and exercise is overweight and obesity. According to James McKinney, studies have discovered that having an active life and exercising at least 150 minutes per week, alternatively, 15 minutes a day, not only can help avoid obesity, but also improve health reducing the chances of developing a chronic disease (McKinney. 132,133). He also states that, “High levels of physical activity and cardio respiratory fitness are associated with lower all-cause and cardiovascular mortality”. Furthermore, “more physical activity can reduce the development of chronic diseases such as hypertension, diabetes, stroke and cancer.” (McKinney,134). In addition, having an active life can reduce the chances of getting cancer by 45% (McKinney,134), and also, reduces the symptoms of depression by 30%
Food is one of the necessities of life in order to survive. Everyone has different views on what to eat and different eating habits. People are so busy in their everyday life that they don’t keep track of what they eat on a daily basis. However, it is important to understand the role of nutrition. Nutrition and exercise are vital to maintain physical health. Proper nutrition is required by our body for energy, growth, maintenance, and repair (Grodner, Roth, & Walkingshw, 2012). Even the brain requires nutrients in order for a person to be intellectually healthy. Along with nutrition, exercise can be controlled by an individual. Exercise helps to strengthen bones and muscles, control weight, improves mental health and mood, reduces risk for cardiovascular disease, type II diabetes, and some cancers, and overall increases the chances of living longer (CDC). For this assignment, I kept a food journal by tracking what I ate and the amount of exercise on a daily basis on a food tracker for three weeks. The purpose of that was to analyze my diet and exercise in more depth in order to determine the amount of vitamins, minerals, fat, protein, carbohydrates, and calories I am eating daily. Based on the results, I made some modifications.